Healthy Her

How's your bravery barometer? Are you a risk taker? Were you a risk taker before kids? Host Amelia Phillips and International speaker on courage Dr Margie Warrell discuss the role of bravery and courage in a mothers life. How can we step into our power, and dare to be brave, but still make choices that serve us and our family for the better? Dr Margie shares her strategies to help us 'own our doubts', letting confidence catch up, and shows us that perhaps our tiredness isn't from doing too much, but rather too little of what fuels us (and what we can do about it).  Five to Thrive Questions: What did I do well today? What am I grateful for? What can I appreciate about myself? What did others appreciate about me today? What learning from today will I apply tomorrow? Ten Year Vision Questions:  How old will I be, how old will my kids be? What would I be doing? What would people be valuing about me? What would be bringing me joy (giving me energy)? What would I be doing less of? What belief would I need to have about myself to bring this to life? About the guest: Dr Margie Warrell is a global authority on living and leading with courage. The bestselling author of five books, Margie couples her diverse international background with actionable advice to help people make better decisions and take braver action - in work, leadership, and life. She is the senior partner in the Board, CEO Succession and Leadership pratice at Korn Ferry, Founder of Global Courage,  Margie sits on the board of Forbes School of Business & Technology and is trusted by global brands - NASA, Deloitte, SAP, Morgan Stanley, Dell & Salesforce. Her latest book is You’ve Got This!  View all her books here: https://margiewarrell.com/books/  Find out more at https://margiewarrell.com/  About the host: Amelia Phillips is an exercise, nutrition, parenting and business expert with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a masters of human nutrition). She is the co-founder of health tech company 12WBT which grew from start-up to 56 staff. After a successful exit, she now consults to health companies, presents and appears in the media. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), love and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au or text an audio question to: 0417458772 Find out more at www.ameliaphillips.com.au CREDITSHost: Amelia Phillips                                                                                                        Guest: Margie WarrellAudio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In this special episode of Healthy Her, host Amelia Phillips wraps up the year by getting personal and reflecting on the 7.5 habits that will improve your life. These are insights she has personally gained from interviews with her guests in 2024 which have significantly improved her life. In this episode she explains these habits, how they improved her life and how they can improve yours to. A very uplifting inspiring way to end the year. Enjoy! 1. Know your values Taken from episode: How to find motivation and joy even when you’re exhausted. Dominique Bertolucci. https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000649710682  Online Values Setting Activity: https://personalvalu.es/    2. Have a vision Taken from episode: Reinventing yourself Judy King. https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000654055607    3. Protect your energy capital Taken from episode:  Energy management how to boost our energy to reach our goals with Lorraine Murphy. https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000668175898    4. Step into your feminine side Taken from episode: How to stay strong as a couple through challenging times with Laura Press https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000652622487    5. Know the key markers to track Taken from episode: optimum iron levels and how to get there: https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000657039056 How do we know if we are in perimenopause with Steph Lowe: https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000655560290  Could insulin resistance be causing my stubborn weight with Lara Briden? https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000657806509    6. Sleep! Taken from episode: A doctors guide to sleeping better with Dr Torkill: https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000679882837  How to get the most out of our smart watch: https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000673199752    7. Eat more protein Longevity TC show: Participant results and how did they do it? https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000661709201    7.5 Express gratitude and appreciation And a special gift for Healthy Her listeners...   About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                                                                                                                                                                   Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information  See omnystudio.com/listener for privacy information.

In this shorter, bite sized conversation, host Amelia Phillips and Dan O'Sullivan discuss chronic pain and how we can best manage and ideally move beyond chronic pain. From chronic low grade pain such as a sore back or neck, to ongoing conditions such as arthritis, pain can be a huge energy drainer.   18min full Body Mobility Sequence  https://www.youtube.com/watch?v=mV5FXq7Yknk  Hips & Spine Masterclass - https://youtu.be/cXu8xr_3eNY?si=BFlOM0jFxpr5_jvB Full Body Stretch to help destress after a long day - https://youtu.be/G_QoCPYaT_s?si=H4RWtSN9mjSyM4bI Morning mobility routine -  https://youtu.be/mV5FXq7Yknk?si=546Ymjnzc5aEioxs About the guest: Dan O’sullivan or Handsdan as he’s know to his 1/2 million followers on insta and YouTube, specialises in mobility for over 40yo. He runs online programs and has a popular youtube channel with many awesome mobility workouts for us to try.  Youtube Channel: https://www.youtube.com/@Handsdan  Instagram: https://www.instagram.com/handsdan/  About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest: Dan O'Sullivan                                                                                                        Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy informationSee omnystudio.com/listener for privacy information.

In this Mini motivation episode host Amelia Phillips speaks with Dr Torkil Fero, a GP that specialises in lifestyle medicine on the best strategies for getting a better night sleep. Dr Torkil is the author of The Pulse Cure: a book that delves into the research behind wearables, to help us manage our fitness, stress and sleep better. Take a listen to Dr Torkil’s advice around getting a better night's sleep. Apps discussed:  Oura: https://ouraring.com/  Eclipse for Apple Watch (email me for a free 3 month trial): https://eclipse.tantsissa.com/  About the guest: Dr Torkil Færø is a GP and emergency physician, documentary filmmaker, author and photographer. Over a 26-year career as a freelance doctor, he has worked all over Norway, had hundred thousand consultations and thus gained a unique picture of the diseases that plague us. He learned that the cause is most often found in the stresses our lifestyles place on our bodies. When his father died at 73, he realised that he had to change his own lifestyle. Being40 pounds overweight, under-trained, over-stressed, under-slept and drinkingalcohol daily, he learned that this life-style could deprive him of decades.Using wearables he found a way to track and regulate his nervous system and physiology. Færø is an award-winning photographer, author of The CameraCure, and has made TV films about his pilgrimages to Nidaros and Santiago de Compostela. An inveterate traveller, he has visited over 80 countries, and speaks eight languages. He lives in Norway. Follow Dr Torkil on Instagram https://www.instagram.com/dr.torkil/  Buy Dr Torkil's book The Pulse Cure: https://www.booktopia.com.au/the-pulse-cure-torkil-f-ro/book/9781529437331.html  About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest:  Dr Torkil Færø Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information  See omnystudio.com/listener for privacy information.

In this shorter, bite sized conversation, host Amelia Phillips and Dr Norman Swan discuss four validated questions used in research to help you become a better parent. Listen to the questions and rate yourself out of five for each one. Dr Norman Swan has recently published a book ‘So You Want to Know What’s Good for Your Kids?’. He has dug deep into decades of research and distilled it into one fascinating book highlighting the things we really should be focussed on as parents and why they matter.  About the guest: Dr Norman Swan is a multi-award winning producer, broadcaster and Physician journalist with a background in paediatrics. He hosts popular podcast; The Health Report and hosted Coronacast, which won a walkley award. His new book ‘So You Want to Know What’s Good for Your Kids?’ addresses kids from birth to ten, and has just hit our bookstores. Learn more about Dr Normans Book So You Want to Know What’s Good for Your Kids?: https://www.booktopia.com.au/so-you-want-to-know-what-s-good-for-your-kids--dr-dr-norman-swan/ebook/9780733650734.html  About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest:  Dr Norman Swan                                                                                              Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information  See omnystudio.com/listener for privacy information.

Cardiovascular disease is the biggest killer of Australians and elevated cholesterol is a key risk factor. Host Amelia Phillips and Prof. Karam Kostner discuss the latest strategies to lower cholesterol, including diet protocols, exercise and key supplements. They discuss medications and why it's important that some people get and stay on medications whereas others can manage through lifestyle. They touch on many other elements such as familial hypercholesterolemia, longevity hacks such as lipoprotein(a) test, Omega index and the CAC score.  If you are interested in longevity, already healthy but want to optimise consider these novel tests: Lipoprotein A, omega-3 index, coronary calcium scan. Reach out to Amelia if you would like to organise any of these tests.  Dutch Lipid Score Calculator (to estimate FH risk): https://www.athero.org.au/fh/calculator/  About the guest: Dr Karam Kostner is an Associate Professor of Medicine at the University of Queensland and Director of Cardiology at Mater public and private Hospitals in Brisbane. He is a cardiologist and one of the most experienced lipidologists in Australia. He is in charge of both a large public and private lipid clinic.  Dr Kostner is an associate editor of Atherosclerosis and the Journal of Preventive Cardiology and associate editor and cardiovascular section editor of the European Journal Clinical Investigation and a regular reviewer for many journals, as well as being a NHMRC Grant Reviewer https://cholesterolcare.com.au/our-team/professor-dr-karam-kostner/  About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest: Dr Karam Kostner                                                                                                      Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy informationSee omnystudio.com/listener for privacy information.

In this monthly Healthy Her segment, host Amelia Phillips answers listener questions. This episode covers the questions:  Fiona O’Sullivan: I’ve been reading a lot about Vo2 Max and it’s links to longevity, how do I measure and improve mine? Suzi Stedman: What is the best milk to drink? Olivia R: You have said before you have a massive sweet tooth. How are you not the size of a house!? How do you control it - I need help! VO2 Max Chart: https://www.whyiexercise.com/VO2-Max.html  Linda Fogg-Phillips, habit change episode: https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000606675478  About the host: Amelia Phillips is an exercise, nutrition, parenting and business expert with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a masters of human nutrition). She is the co-founder of health tech company 12WBT which grew from start-up. After a successful exit, she now runs online programs using biomarkers to help members get a complete snapshot of their health. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, or email ap@ameliaphillips.com.au  Amelia's Inner Vitality Online Program: https://innervitality.ameliaphillips.com.au/ Find out more at www.ameliaphillips.com.au CREDITSHost: Amelia Phillips                                                                                                       Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In this shorter, bite sized conversation, host Amelia Phillips and Professor Katherine Tonks discuss the best ways to lower cholesterol outside of medications. Elevated LDL cholesterol and triglycerides are very common markers out of range many have no idea the impact on their health. They discuss the impact of diet, exercise, and certain supplements and the best strategies for lowering cholesterol.  The impact of the TV show Prof Tonks mentions. https://www.theguardian.com/media/2015/jun/14/60000-fewer-patients-took-vital-statin-drugs-following-abcs-catalyst-program  Supplement, SPM Active: https://www.metagenics.com.au/products/spm-active-30-capsules Cholesterol Health: https://www.blackmores.com.au/products/cholesterol-health  About the guest: Dr Katherine Tonks is a professor of endocrinology, holds a PHD and is the founder of Sydney Endocrinology on Sydney's lower north shore. Prof. Katherine specialises in metabolic related conditions, such as weight issues, insulin resistance, diabetes, plus PCOS, and thyroid disorders. About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest:  Katherine Tonks                                                                                               Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information  See omnystudio.com/listener for privacy information.

Healthy joint mobility becomes crucial as we age, not just for joint health but for balance, stability, pain management and quality of life. Host Amelia Phillips and mobility expert Dan O'Sullivan discuss the best strategies to protect and improve the mobility of our joints.  18min full Body Mobility Sequence  https://www.youtube.com/watch?v=mV5FXq7Yknk  Hips & Spine Masterclass - https://youtu.be/cXu8xr_3eNY?si=BFlOM0jFxpr5_jvB Full Body Stretch to help destress after a long day - https://youtu.be/G_QoCPYaT_s?si=H4RWtSN9mjSyM4bI Morning mobility routine -  https://youtu.be/mV5FXq7Yknk?si=546Ymjnzc5aEioxs About the guest: Dan O’sullivan or Handsdan as he’s know to his 1/2 million followers on insta and YouTube, specialises in mobility for over 40yo. He runs online programs and has a popular youtube channel with many awesome mobility workouts for us to try.  Youtube Channel: https://www.youtube.com/@Handsdan  Instagram: https://www.instagram.com/handsdan/  About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest: Dan O'Sullivan                                                                                                        Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy informationSee omnystudio.com/listener for privacy information.

These Mini motivation episodes are shorter more practical conversations designed to motivate you with simple, actionable expert advice you can implement straight away. Today host Amelia Phillips and clinical nutritionist Lee Holmes discuss practical ways to include gut friendly foods into your day. Lee has published nine books on the topic, including Supercharged Food: Heal Your Gut, which has been reprinted 12 times. Her latest book Natures Way to Healing: A Long Covid Guide has just been published and includes some incredible anti-inflammatory and low histamine recipes.  Lee's low carb cottage cheese wrap recipe discussed: https://www.instagram.com/reel/C_xGjX2vZzh/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==  Podcast episode on high histamine foods: https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000671430609  Find Lee's New Book Here: https://www.booktopia.com.au/nature-s-way-to-healing-lee-holmes/book/9781922786043.html  About the guest: Lee Holmes is a qualified clinical nutritionist, whole-foods chef and author of nine bestselling books including: Supercharged Food: Heal Your Gut, which has been reprinted 12 times. She owns a health food brand and appears regularly in the media.  Follow Lee on Instagram: https://www.instagram.com/leesupercharged/  About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest: Prof. Lee Holmes                                                                                                 Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information  See omnystudio.com/listener for privacy information.

In this monthly Healthy Her segment, host Amelia Phillips answers listener questions. This episode covers the questions:  Amelia from insta: What are some natural ways to lower cholesterol (triglycerides) and insulin for over 40. Libby from insta: What does a biomarker blood test show? Is it easily done and why don’t GPs do it? Jo Marson: I’ve heard you talk about moving after eating to help improve our metabolism and metabolic health. What is better to exercise before eating or after (ie early in the morning before breakfast?) About the host: Amelia Phillips is an exercise, nutrition, parenting and business expert with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a masters of human nutrition). She is the co-founder of health tech company 12WBT which grew from start-up. After a successful exit, she now runs online programs using biomarkers to help members get a complete snapshot of their health. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, or email ap@ameliaphillips.com.au  Amelia's Inner Vitality Online Program: https://innervitality.ameliaphillips.com.au/ Find out more at www.ameliaphillips.com.au CREDITSHost: Amelia Phillips                                                                                                       Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Do you own a wearable such as a smart watch or Oura Ring? One that measures your heart rate? Host Amelia Phillips and GP Dr Torkil Færø discuss the fascinating data that can be really helpful on a health journey, from discovering how stressed we really are, to our sleep quality, or a measurement of our Vo2Max. While wearables may not be 100% accurate, the trends to track over time can be very telling.  With all this data, what elements should we be tracking and how do we interpret the data in a meaningful and useful way? Dr Torkil has written a fascinating book The Pulse Cure: a book that delves into the research behind wearables, particularly around heart rate variability. Apps discussed:  Athlytic: https://www.athlyticapp.com/  Eclipse for Apple Watch (email me for a free 3 month trial): https://eclipse.tantsissa.com/  About the guest: Dr Torkil Færø is a GP and emergency physician, documentary filmmaker, author and photographer. Over a 26-year career as a freelance doctor, he has worked all over Norway, had hundred thousand consultations and thus gained a unique picture of the diseases thatplague us. He learned that the causeis most often found in the stresses our lifestyles place on our bodies. When his father died at 73, he realised that he had to change his own lifestyle. Being40 pounds overweight, under-trained, over-stressed, under-slept and drinkingalcohol daily, he learned that this life-style could deprive him of decades.Using wearables he found a way to track and regulate his nervous system and physiology. Færø is an award-winning photographer, author of The CameraCure, and has made TV films about his pilgrimages to Nidaros and Santiago de Compostela. An inveterate traveller, he has visited over 80 countries, and speaks eight languages. He lives in Norway. Follow Dr Torkil on Instagram https://www.instagram.com/dr.torkil/  Buy Dr Torkil's book The Pulse Cure: https://www.booktopia.com.au/the-pulse-cure-torkil-f-ro/book/9781529437331.html  About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest:  Dr Torkil Færø Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information  See omnystudio.com/listener for privacy information.

Welcome to another Mini Motivation episode. These are shorter episodes, where we tackle one specific issue with actionable, practical advice on how to overcome it. Today business coach Lorraine Murphy and host Amelia Phillips are are talking about how we can recognise and release self doubt. Lorraine shows us that whilst self doubt is a perfectly normal emotion, there are ways we dial down that inner critic and release that paralysing feeling of self doubt. About the guest: Lorraine is an award-winning entrepreneur, bestselling author, speaker, mentor and mother. She runs online business mentoring programs, 1:1 coaching, events, retreats as well as her weekly podcast, The Lorraine Murphy Show. Lorraine's Website https://www.lorrainemurphy.com.au/  Lorraine's Podcast https://podcasts.apple.com/au/podcast/the-lorraine-murphy-show/id1475733798  Lorraine's insta: https://www.instagram.com/lorrainemurphymentor/  About the host: Amelia Phillips is an exercise, nutrition, parenting and business expert with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a masters of human nutrition). She is the co-founder of health tech company 12WBT which grew from start-up.  After 10 years and a successful exit, she now consults to health companies, presents and appears in the media. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au or text an audio question to: 0417458772 Find out more at www.ameliaphillips.com.au CREDITSHost: Amelia Phillips                                                                                                        Guest:    Lorraine Murphy                                                                                                  Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy informationSee omnystudio.com/listener for privacy information.

Have you ever had a virus that lingers, or even recurs? There are a group of viruses known as ‘persistent viruses’’ that can linger in our bodies for years. Examples include; long covid, herpes, hepatitis (HBV or HCV), epstein-barr virus (EBV), chronic fatigue and many more. Host Amelia Phillips and author Lee Holmes discuss how these viruses impact our health and how a low histamine and low inflammatory approach may help.  In Lee's latest book Natures way to healing: A long covid guide, she shares her own long covid experience, plus latest research, and many low inflammatory, low histamine recipes. Purchase her book here: https://www.booktopia.com.au/nature-s-way-to-healing-lee-holmes/book/9781922786043.html  About the guest: Lee Holmes is a qualified clinical nutritionist, whole-foods chef and author of nine bestselling books including: Supercharged Food: Heal Your Gut, which has been reprinted 12 times. She owns a health food brand and appears regularly in the media.  Follow Lee on Instagram: https://www.instagram.com/leesupercharged/  About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest:  Lee Holmes                                                                                                              Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information  See omnystudio.com/listener for privacy information.

In this monthly Healthy Her segment, host Amelia Phillips answers listener questions. This episode covers the questions:  Jen Rouse: I’ve noticed I’m getting really stiff, last week I went to zip up an old dress and I couldn’t zip it all the way up, and a year ago I could! Am I just getting old or is there something I can do - help!  Fiona Halkitis: What are your top tips for meal planning for a family whilst still trying to be healthy. Sometimes what my kids like and what I need are different.  Miriam from Insta insta: Would love to have a good explanation of heart rate variability - why it’s important.  About the host: Amelia Phillips is an exercise, nutrition, parenting and business expert with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a masters of human nutrition). She is the co-founder of health tech company 12WBT which grew from start-up. After a successful exit, she now runs online programs using biomarkers to help members get a complete snapshot of their health. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, or email ap@ameliaphillips.com.au  Amelia's Inner Vitality Online Program: https://innervitality.ameliaphillips.com.au/ Find out more at www.ameliaphillips.com.au CREDITSHost: Amelia Phillips                                                                                                       Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

If you are noticing more stubborn weight that won’t seem to shift, you may be developing insulin resistance. Host Amelia Phillips and endocrinologist Prof. Katherine Tonks discuss the fact that by the time we turn 50, it is estimated that 40% of us will develop insulin resistance. Factors such as higher fat or carb diets, physical inactivity, inflammation, stress and peri or menopause all increase our chances of developing insulin resistance. But how do we know if we are inching closer to this completely reversible condition? Could semaglutide (aka ozempic, mounjaro or Wegovy) the answer? And if not drugs then how can we prevent IR from progressing? About the guest: Prof. Katherine Tonks is a professor of endocrinology, holds a PHD and is the founder of Sydney Endocrinology on Sydney's lower north shore. Prof. Katherine specialises in metabolic related conditions, such as weight issues, insulin resistance, diabetes, plus PCOS, and thyroid disorders. About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest: Prof. Katherine Tonks                                                                                                Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information  See omnystudio.com/listener for privacy information.

In this shorter, bite sized conversation, host Amelia Phillips and endocrinologisy Prof. Katherine Samaras discuss the top ways to manage an autoimmune condition. They look at why the prevalence in women spikes drastically as we age, what the most common conditions are, how we can avoid them, and the top principles for managing an autoimmune condition. About the guest: Prof. Katherine Samaras is a clinical endocrinologist and researcher, with over 140 publications plus a TEDx talk under her belt. She is so well respected that her portrait was painted by artist Sinaed Davies and made it into the 2019 Archibald finals.  About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest: Prof. Katherine Samaras                                                                                                  Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information  See omnystudio.com/listener for privacy information.

How do you get intentional about managing your energy? How do you operate from the 'interest' from your energy and not depleting from the 'capital'. Host Amelia Phillips and Energy Management expert Lorraine Murphy discuss how we can protect and boost our energy for our busy Mum lives. Lorraine gives us practical and effective ways that will make such a huge difference. She talks about the energy pyramid, the key energy zappers (eg emotional clutter, sandbags) and where the biggest quick wins are. Energy Management Plan Template: https://www.lorrainemurphy.com.au/toolkit  Hydration Chart: https://www.healthdirect.gov.au/urine-colour-chart  About the guest: Lorraine is an award-winning entrepreneur, bestselling author, speaker, mentor and mother. She runs online business mentoring programs, 1:1 coaching, events, retreats as well as her weekly podcast, The Lorraine Murphy Show. Lorraine's Website https://www.lorrainemurphy.com.au/  Lorraine's Podcast https://podcasts.apple.com/au/podcast/the-lorraine-murphy-show/id1475733798  Lorraine's insta: https://www.instagram.com/lorrainemurphymentor/  About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest:                                                                                                                                Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In this monthly Healthy Her segment, host Amelia Phillips answers listener questions. This episode covers the questions:  Kath Sully: What’s the fastest way to boost my fitness, I don’t have much time but really want to get fitter, thanks. Debra Chambers: I walk regularly but I just can’t seem to get into the swing of strength training, do you have any tips? Caroline Hunter: What are your top tips for maintaining a balanced diet while managing a busy lifestyle? About the host: Amelia Phillips is an exercise, nutrition, parenting and business expert with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a masters of human nutrition). She is the co-founder of health tech company 12WBT which grew from start-up. After a successful exit, she now runs online programs using biomarkers to help members get a complete snapshot of their health. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, or email ap@ameliaphillips.com.au  Amelia's Inner Vitality Online Program: https://innervitality.ameliaphillips.com.au/ Find out more at www.ameliaphillips.com.au CREDITSHost: Amelia Phillips                                                                                                       Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Do You Know Whats Good for your kids? There are 1000 parenting books, opinions from well meaning loved ones, and our own perspectives. But what really matters when it comes to raising happy, healthy kids.   Host Amelia Phillips and Dr Norman Swan discuss the research from his new book So You Want to Know What’s Good for Your Kids?’  which highlights the things we really should be focussed on as parents and why they matter. From birth to ten years old, the look at the impact of intergenerational trauma, our local community (including school), home and finally parenting styles. If you want clear guidance for these formative years, Dr Norman gives it to us straight. About the guest: Dr Norman Swan is a multi-award winning producer, broadcaster and Physician journalist with a background in paediatrics. He hosts popular podcast; The Health Report and hosted Coronacast, which won a walkley award. His new book ‘So You Want to Know What’s Good for Your Kids?’ addresses kids from birth to ten, and has just hit our bookstores. Learn more about Dr Normans Book So You Want to Know What’s Good for Your Kids?: https://www.booktopia.com.au/so-you-want-to-know-what-s-good-for-your-kids--dr-dr-norman-swan/ebook/9780733650734.html  About the host: Amelia Phillips is a registered exercise scientist and nutritionist with a career spanning 26 years in health. She's a registered exercise scientist, nutritionist and researcher (with a Masters of Human Nutrition). She was the co-founder of health tech company 12WBT which grew from start-up and more recently Inner Vitality, an 8 week online program using biomarkers and personalised health that she runs with an Integrative GP.  Amelia also consults to health companies, presents and appears in the media, most recently on the Ch9 show Do You Want to Live Forever. Amelia had four kids in five years and is dedicated to empowering women to build a life after kids on the foundation of health (mental and physical), connection and purpose.  If you have a question for Amelia, reach out via Insta @_amelia_phillips, email ap@ameliaphillips.com.au  Find out more at www.ameliaphillips.com.au Find out more about Inner Vitality, a new approach to your health: https://innervitality.ameliaphillips.com.au/pages/  CREDITSHost: Amelia Phillips                                                                                                        Guest:  Dr Norman Swan                                                                                                          Audio Producer: Darren RothMusic: Matt Nicholich                                                                                                      Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information  See omnystudio.com/listener for privacy information.