Be Well AGE WELL: A Science-Based Path to Optimal Ageing & Functional Longevity

Sleep is one of the most talked-about — and most misunderstood — pillars of ageing well. How much sleep do we really need as we get older? Are night-time awakenings normal? And what actually helps improve sleep quality in real life? In Episode 4 of Be Well Age Well, hosts Dr Susannah Ward and Dr John Ward explore the science of sleep, ageing, and circadian rhythms with one of Australia’s foremost sleep researchers, Professor Leon Lack. Professor Lack received his first degree from Stanford University and his PhD from the University of Adelaide. Since 1971, he has taught and conducted research at Flinders University in the fields of sleep, insomnia, circadian rhythms, and bright light therapy. He has published more than 200 peer-reviewed articles, books, and book chapters, delivered over 250 conference presentations, and since 1992 has directed the non-drug treatment program for insomnia at the Adelaide Institute for Sleep Health. He is also a leader in public education on sleep and a co-inventor of a portable bright light therapy device for circadian rhythm disorders. Together, they unpack: The physiology of sleep and how it changes with ageing Why sleep quality often matters more than total hours What’s normal — and what’s not — when it comes to night-time awakenings How much sleep adults over 40 and into older age typically need The relationship between sleep, brain health, cardiovascular disease, metabolic health, and mental wellbeing Lifestyle factors that improve or disrupt sleep, including stress, screens, timing of meals, exercise, and the sleep environment Evidence-based, non-drug approaches to improving sleep When supplements or medications help — and when they don’t A key theme throughout the conversation is reassurance: fragmented sleep and earlier waking are often normal features of ageing, not signs of failure or disease. Professor Lack clearly explains what the evidence does — and does not — support, helping listeners move away from anxiety and toward practical, achievable improvements. Key Takeaways & Suggested Actions: Sleep architecture changes with age — more awakenings are common and usually normal Consistent wake times and light exposure help regulate the body clock Sleep quality and daytime function matter more than chasing a perfect number Cognitive behavioural strategies outperform sleeping tablets in the long term Small changes to routine, environment, and expectations can meaningfully improve sleep This episode offers a calming, evidence-based reframe of sleep, empowering listeners to work with their biology rather than against it. Whether you’re a clinician, a midlife optimiser, or someone frustrated by changing sleep patterns, this conversation provides clarity, reassurance, and practical tools to support better sleep — and better ageing. Reach out to Dr Susannah Ward here www.ataraxiacollective.com.auSee omnystudio.com/listener for privacy information.

If there were one intervention with the strongest evidence for ageing well, maintaining independence, and improving quality of life — it would be exercise. But what type of exercise matters most? How much is enough? And is it ever too late to start? In Episode 2 of Be Well Age Well, hosts Dr John Ward and Dr Susannah Ward tackle these questions head-on with two of Australia’s leading experts in physical activity, chronic disease prevention, and behaviour change. Joining them are Professor Ron Plotnikoff, one of Australia’s most published exercise researchers, and Dr Emily Cox, Lecturer in Clinical Exercise Physiology and an experienced accredited Exercise Physiologist. Professor Ron Plotnikoff is Chair, Physical Activity and Population Health Education, Global Sport and Movement Collaborative at the University of Newcastle. He has published over 400 peer-reviewed papers, led more than $55 million in funded research, and is Chief Investigator of the NHMRC-funded Ecofit Project, as well as a Key Investigator in the $12 million Diabetes Alliance Program Plus. His work focuses on designing and testing real-world interventions that help people move more — and stay moving — to prevent and manage chronic disease.  Dr Emily Cox brings both research expertise and frontline clinical experience. Her work explores how exercise and physical activity can prevent and manage metabolic disease — not only identifying what types and amounts of exercise are most effective, but how to help people maintain exercise habits over the long term, particularly in the context of ageing and chronic illness. Together, they explore: The functional and health benefits of exercise across the lifespan How to “invest” in ageing well through exercise in midlife What exercise looks like in older age — including strength training, balance, and aerobic fitness Whether lifting weights is safe for older adults (and why it matters) Exercising during illness or medical treatment — when it’s appropriate and when caution is needed Whether medical clearance is necessary before starting exercise The benefits of group-based exercise, community programs, and what support may be available through the health system Emerging insights into synergies between exercise and nutrition, including omega-3s Key Takeaways & Suggested Actions: Exercise remains beneficial at any age — it’s never too late to start Strength, balance, and functional movement are essential for independence Consistency matters more than perfection or intensity The best exercise program is one that is safe, enjoyable, and sustainable Community and social connection can significantly improve adherence and outcomes This episode reframes exercise away from fear, performance, or aesthetics, and toward what truly matters: function, confidence, resilience, and freedom across the lifespan. Grounded in robust science and delivered in a warm, accessible, and practical way, this episode reframes exercise as medicine for ageing well — not about performance or punishment, but about maintaining freedom, confidence, and connection. Whether you’re a health professional seeking a credible resource, someone in midlife planning ahead, or an older adult wanting to stay strong and independent, this episode offers clear guidance, reassurance, and genuine motivation to move — for life. Evidence-based, practical, and deeply reassuring, this conversation empowers listeners — whether clinicians, patients, or everyday humans — to move with confidence and invest in a future where you can do what you love. Reach out to Dr Susannah Ward here www.ataraxiacollective.com.auSee omnystudio.com/listener for privacy information.