In this episode of Prescribing Lifestyle Podcast I share highlights from the recent Holistic Wellness Retreat in Mansfield, co-hosted with Julie Bristow from Rejuvenate Health Retreats. This retreat combined intermittent fasting, low-carb living, and mindfulness to help participants pause, reflect, and rejuvenate.

1. About the Retreat:

   • Held over two nights (Friday–Sunday) in Mansfield.
   • Attended by five participants from diverse backgrounds, along with hosts Julie, Mary, and myself.
   • Focused on healthy eating, bushwalking, breathwork, mindfulness, and connection.

2. Day-by-Day Highlights:

   • Friday:
     • Arrival, welcome dinner (coconut-dressed fish and salad), and introductions.
     • Participants shared personal stories and set intentions for the weekend.
   • Saturday:
     • Morning breathwork session, bushwalk to Mount Buller’s stunning waterfall, and lunch (chia pudding with berries).
     • Free time by the pool, sauna, and spa for relaxation and mindfulness.
     • Knowledge-sharing sessions on low-carb living and mindset.
     • Yin Yoga session led by Julie, followed by a hearty dinner (slow-cooked beef brisket with cauliflower mash and salad).
   • Sunday:
     • Early morning solo walk by me, followed by a group walk in the rain.
     • Brunch at a local café in Yea.
     • Despite challenges like a power outage, the retreat concluded on a high note.

3. Key Takeaways from the Retreat:

   • Connection: Building bonds with like-minded participants.
   • Mindfulness: Stepping away from everyday responsibilities to recharge.
   • Success: Seamlessly integrating healthy living practices with relaxation and self-care.

4. Upcoming Retreats & Events:

   • March 2025 Retreat: Another holistic wellness retreat during the Labour Day long weekend in Mansfield.

   For more information on upcoming retreats and events, visit Rejuvenate Health Retreats.

   • December 8, 2024 – Breathwork in the Bush:
     • A 3-hour session in Karawong Bush Park, Doncaster.
     • Focus on functional breathing to manage stress and anxiety during the holiday season.
     • Limited to 8 participants.
     • Cost: $99 (bulk-billed with a mental health plan available).

For more information: https://mlcclinic.com.au/events/breathe-in-health-half-day-retreat/

• Instagram: @prescribing_lifestyle_podcast
• Facebook: Prescribing Lifestyle Podcast
• YouTube: @prescribinglifestyle

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalised guidance.

Don’t forget to subscribe, rate, and review the podcast. Stay tuned for more insights into lifestyle-driven health transformations!

In this episode of Prescribing Lifestyle Podcast, I sit down with Despina Kolivas, a PhD student from La Trobe University, to discuss her groundbreaking research using the Defeat Diabetes app. From the science behind low-carb diets to real-world success stories, this episode offers valuable insights into how nutrition can empower individuals to take control of their health and manage type 2 diabetes effectively.

1. Despina’s Journey into Nutrition Research:
   • Transitioning from engineering and economics to nutrition.
   • Personal inspiration: her father’s health struggles and her desire to better understand metabolic health.
2. Introduction to the Defeat Diabetes App:
   • A comprehensive program designed to support type 2 diabetes management through low-carb education, recipes, and resources.
   • Collaboration between La Trobe University and Defeat Diabetes to assess the app’s impact on clinical outcomes.
3. Study Results So Far:
   • Clinical Improvements:
     • Average HbA1c reduction of 1% in 3 months.
     • 85% of participants saw improvements in blood sugar levels.
     • Significant weight loss, reduced blood pressure, and better lipid profiles.
   • Medication Reduction:
     • 21 participants reduced or discontinued their diabetes medications.
   • Quality of Life:
     • Participants reported reduced diabetes distress and improved self-efficacy.
4. Success Stories:
   • Highlighting Robert, a participant who significantly improved his HbA1c, reduced medications, and transformed his health using the app.
5. Challenges in Lifestyle Research:
   • Stress and life circumstances as barriers to sustained change.
   • The importance of GP support in ensuring participant safety and success.
6. Next Steps for the Research:
   • Ongoing data analysis for 6-month and 12-month outcomes.
   • Upcoming presentations at the International Diabetes Federation World Congress in Bangkok (April 2025).

Explore the foundational research behind the Defeat Diabetes program:

• Effectiveness of a Digitally Delivered Continuous Care Intervention (Defeat Diabetes) on Type 2 Diabetes Outcomes: A 12-Month Single-Arm, Pre-Post Intervention Study
  • PubMed
  • MDPI

Take control of your health with the Defeat Diabetes program!

Affiliate Link: Defeat Diabetes Program

Use code DDGJB15 for 15% off your order.

• Instagram: @prescribing_lifestyle_podcast
• Facebook: Prescribing Lifestyle Podcast
• YouTube: @prescribinglifestyle

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalised guidance.

Don’t forget to subscribe, rate, and review the podcast. Stay tuned for more insights into lifestyle-driven health transformations!

In this episode, I delve into the world of mindfulness—what it is, how to incorporate it into your daily life, and the profound benefits it can bring. From informal practices like brushing your teeth to formal techniques like body scans and breathwork, this episode is packed with actionable insights to help you cultivate mindfulness.

1. What is Mindfulness?
   • Mindfulness is about being present with non-judgemental awareness. It’s not about having a blank mind but noticing what’s happening without attachment or judgement.
2. Informal Mindfulness Practices:
   • Brushing Your Teeth: Notice your sensations and thoughts while brushing.
   • Eating Mindfully: Focus on the taste, texture, and smell of your food.
   • Five Senses Exercise: Tune into your surroundings by noticing one sense at a time—what you see, hear, touch, smell, or taste.
3. Formal Mindfulness Practices:
   • Breathwork: Practice Coherent Breathing (5 counts in, 5 counts out) to calm your mind and body.
   • Body Scan: Use guided meditations to notice physical sensations from head to toe.
   • Mindful Walking: Connect with nature by observing your steps, sounds, and surroundings.
4. Real-Life Applications:
   • A patient avoided a panic attack using Coherent Breathing while driving.
   • Another found relief from work stress through the Five Senses Exercise.
5. Gratitude as Mindfulness:
   • Writing down three things you’re grateful for at the end of each day can enhance your mindfulness practice.
6. Mindfulness in Challenging Times:
   • Use mindfulness techniques to manage stress, regulate emotions, and stay present during difficult periods.

• Apps: Insight Timer, Headspace, Calm
• My Program: Breathe Together program on the Breathe in Health website
• Podcast Episode: Check out Episode 26 for a guided 5-minute Coherent Breathing exercise

• Instagram: @prescribing_lifestyle_podcast
• Facebook: Prescribing Lifestyle Podcast
• YouTube: @prescribinglifestyle

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical guidance.

Don’t forget to subscribe, rate, and review the podcast. Stay tuned for more practical tips and tools to enhance your lifestyle!