Biohackher

What happens when a man spends seven years as a monk chasing enlightenment… only to walk away and question everything he was taught? Azra sits down with former monk and trauma educator, Matthew Zoltan, to explore his extraordinary journey from shearing sheds in rural Australia to monastic life in India and Australia — and the pivotal experience that led him to leave it all behind. Matthew opens up about becoming a monk at just 18, why he walked away from conventional spirituality, and how his own lived experience shaped a radically different perspective on trauma, healing and the body. Together, Azra and Matthew unpack why trauma may not just live in the mind, but in the body, why many people struggle to access painful memories, and what might be missing from traditional approaches to healing. This episode explores powerful ideas around emotional pain, nervous system responses, meditation, memory, spirituality and what it really means to heal. In this episode, we cover: Why Matthew became a monk at just 18 years old What life was really like living as a monk in Australia and India The moment everything shifted and he began questioning monastic life Why he says traditional meditation may not work for everyone How unresolved trauma can live in the body Why some people struggle to remember traumatic events The connection between stored emotions and physical symptoms Why healing may require feeling, not suppressing, difficult emotions His thoughts on spirituality, religion and modern mental health What he believes many traditional therapy models are missing Timestamps 00:00 – Introduction: Why Matthew became a monk at 18 05:00 – Life inside a monastery and the search for enlightenment 14:30 – The physical experience that changed everything 22:30 – Why Matthew was eventually asked to leave monastic life 31:00 – What spirituality gets wrong 42:00 – His philosophy on meditation and self-awareness 52:00 – Trauma: why the body remembers what the mind forgets 1:05:00 – Why people struggle to access painful memories 1:16:00 – The limits of traditional trauma therapy 1:22:00 – What healing trauma really looks like About Matthew Zoltan Matthew Zoltan is a former monk, meditation teacher and trauma educator whose personal journey led him to develop his own perspective on emotional healing, embodiment and human behaviour. Drawing from years of lived experience, meditation and working with thousands of people, Matthew explores the connection between trauma, memory and the body. Connect with Matthew Website: Website: https://bit.ly/4upNOuM OR https://bit.ly/46Y153H OR https://mattzoltan.com/ LinkedIn: https://www.linkedin.com/in/matthew-zoltan-7ab8521bb/ YouTube: https://www.youtube.com/@matt_zoltan HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

What happens when you spend a decade building one of the world's biggest wellness brands, sell it for life-changing money — and then stop? For Radek, the answer was a slow unravelling. In this candid and wide-ranging conversation, Azra sits down with Radek — the force behind Swisse, Australia's legendary supplement giant that grew from $10M to $700M in revenue — to unpack what it really takes to live well for longer. From the neuroscience of purpose to the dark side of wearables, the myth of work-life balance, and why your wearable might actually be hurting your sleep, this episode is a masterclass in longevity thinking from someone who's lived it from every angle. Key Moments & Timestamps [00:00] Welcome & introduction — Radek's career and building Swisse [01:53] Does the wellness industry teach people to buy health instead of build it? [02:12] What Radek discovered when he stopped working — and why doing nothing almost broke him [06:12] Growing up with the "godfather of functional medicine" as your dad — and still falling into bad habits [08:26] AI, ChatGPT, and why human connection is under threat [12:14] Is wellness evidence-based, or is it brilliant storytelling? [17:59] The nervous system blind spot — why the industry is too obsessed with nutrition [20:22] Continuous glucose monitors, gnocchi, and listening to your own body [21:24] Wearables: life-changing data tool or anxiety machine? [27:26] Can extreme business success be anti-longevity? [28:02] Why building a business requires the same commitment as training for the Olympics [33:20] What wellness founders keep getting wrong about human behaviour change [34:10] How Radek scaled Swisse from $10M to $700M — and what he does differently now [38:39] Why culture is the number one business priority — and Swisse still wins awards 10 years after Radek left [43:50] Is the wellness industry over-complicating things? The case for keeping it simple [46:37] The global longevity market — what percentage is genuinely transformational? [47:19] The truth about supplement quality, TGA regulation, and what to look for on a label [51:39] Biohacking fads Radek has seen come and go (including one truly memorable one involving urine) [53:54] Will longevity be won by technology, biology, or culture? [56:09] What Radek would do differently if launching Swisse in 2026 [57:15] Final question: What does it mean to live well longer? CONNECT WITH RADEK SALI LinkedIn: Radek Sali | LinkedIn Instagram: Radek Sali (@radeksali) HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

Heart disease doesn't always arrive the way we expect—especially for women. It's not always the dramatic, chest-clutching "Hollywood" moment. More often, it's subtle. Easy to dismiss. Fatigue you explain away. Breathlessness you ignore. A quiet signal your body is sending… that no one has taught you to recognise. In this episode, I sit down with leading cardiologist Dr Ross Walker to unpack why so many women are still missing the early warning signs of heart disease—and what's driving this disconnect. We go deep into the biology, the blind spots in modern medicine, and the everyday habits quietly shaping your long-term cardiovascular risk. Because the truth is—most heart disease doesn't start in a hospital. It starts years earlier, in ways most women never see coming. 🎧 Episode Chapters 00:00 — The Question That Changes Everything Is modern medicine making us healthier… or just better at managing disease? 01:45 — The Prevention Gap No One's Fixing Why we're still reacting to disease instead of stopping it early 04:30 — The 5 Keys That Determine 80% of Your Health Simple, overlooked, and rarely followed 08:10 — Why Most People Ignore Their Health (Until It's Too Late) The psychology behind self-sabotage 12:00 — Stress: The Hidden Trigger Behind Heart Attacks Why your risk can spike dramatically in moments of stress 16:30 — The Different Types of Stress Damaging Your Heart Emotional, physical, chemical—and why they all matter 20:30 — Why Women Experience Heart Disease Differently The symptoms that don't fit the "textbook" 24:20 — The Silent Signals Women Are Missing Fatigue, breathlessness, and subtle warning signs 28:00 — Menopause & The Sudden Shift in Risk What changes after 35—and accelerates after menopause 32:10 — Cholesterol: What You've Been Told Is Incomplete Why total cholesterol means very little 36:40 — Inflammation: The Real Driver of Disease? What's happening beneath the surface 41:20 — Statins: Overprescribed or Essential? Where the truth actually sits 45:10 — Diet Myths That Are Still Circulating Low-fat, processed foods, and what's actually causing harm 49:00 — 10,000 Steps? Why That Target Doesn't Matter What effective movement really looks like 52:30 — Supplements for Heart Health: What's Worth It What actually moves the needle (and what doesn't) 56:30 — Wearables: Helpful Tool or Health Anxiety Trigger? When data helps—and when it backfires 59:00 — The Non-Negotiables for Protecting Your Heart What actually matters long-term 01:01:30 — What It Really Means to Live Well Longer A perspective shift most people miss CONNECT WITH DR ROSS WALKER Website: https://www.drrosswalker.com/ Facebook: https://www.facebook.com/DrRossWalkerCardiologist/ Instagram: https://www.instagram.com/drrosswalker/ JOIN OUR LIVE WELL LONGER WOMEN'S BIOHACKING RETREAT 1–6 May 2026 | Revīvō Wellness Resort, Bali Live Well Longer Retreat has been named Group Retreat of the Year 2025 by the prestigious Destination Deluxe Awards. Following this global recognition, we're thrilled to return to Revīvō Wellness Resort in Bali, 1–6 May 2026, for a deeply personalised, science-led retreat created exclusively for women ready to reclaim their vitality and redesign their future. Co-founded by renowned biohacking experts Azra Alagic and Camilla Thompson this award-winning women-only experience blends cutting-edge biohacking with soulful rituals and ancient practices to deliver lasting transformation. At this intimate retreat, limited to just 16 women, you'll experience: Daily biohacking workshops tailored to women's health Private coaching, DNA testing, and optional hormone/gut diagnostics with naturopath Hot/cold therapy, hydrotherapy, meditation and MOVEŌ movement classes A curated, functional medicine-inspired gourmet menu Spa treatments, traditional Balinese blessings, full moon ceremony 1:1 consult with Cocoon medical Dr Whether you're curious about biohacking or already on your longevity path, this retreat delivers the clarity, support, and practical tools to thrive at every stage of life. Find out more here www.livewelllongerretreats.com Contact Revivo Retreat directly with any questions or to book directly (deposit required) reservation-nusadua@revivoresorts.com HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

What high-achieving women need to know about nervous system safety, burnout, and the trauma stored in the body In the biohacking world, we often talk about optimisation—better sleep, sharper focus, hormone balance, longevity protocols, and peak performance. But what if the real foundation of all of it isn't discipline… it's safety? In this deeply important conversation, Azra sits down with Cate Zoltan, co-founder of Quiet Retreats, Undo app, and practitioner in body-based, trauma-informed meditation, to unpack the difference between true resilience and nervous system overdrive. Together, they explore why so many high-achieving women mistake drive for strength, when in reality it may be a trauma response rooted in unresolved fear, grief, burnout, or chronic stress. This episode dives into how trauma lives in the body, why traditional meditation can sometimes feel activating rather than calming, and how body-based stillness may be the missing link in healing. If you've ever felt like you can't switch off, constantly override your body, or wear resilience like a badge of honour while secretly feeling exhausted—this conversation will land deeply. ABOUT CATE Cate Zoltan is an entrepreneur and wellness innovator with more than 25 years' experience across wellness, hospitality and technology. The co-founder of Quiet Retreats and the Undo app she works at the intersection of longevity and mental health. Her body-first approach to wellbeing through Natural Meditation is informed by decades of personal practice and trauma recovery. Cate advises Boutique Luxury Hotels & Spas on silence-led wellbeing to support deep renewal and preventative health. CHAPTERS 00:00 — Why nervous system safety comes before optimisation Azra opens on grief, trauma, and why no protocol lands when the body doesn't feel safe. 01:06 — Why traditional meditation didn't work Cate shares the personal moment she realised conventional meditation wasn't resonating. 03:32 — The body-mind connection and how trauma lives in the body How physical pain, deep tissue work, and unresolved memory patterns led to body-based healing. 07:24 — Why meditation starts in the body, not the mind The key distinction between thought-based meditation and feeling-based stillness. 11:22 — Body scanning vs true embodied meditation Why technique can sometimes keep people disconnected from what they actually feel. 14:19 — Why people sit for hours in body-based meditation The surprising reason stillness becomes something the body craves rather than resists. 18:25 — What to do when meditation brings up overwhelm or trauma How people move through the "stuck" point when painful sensations arise. 21:59 — True resilience vs nervous system overdrive A must-listen section for high-achieving women who pride themselves on pushing through. 26:27 — Is ambition sometimes a trauma response? The hidden role of drive, distraction, and suppressed emotional memory. 31:35 — Why most people have forgotten how to listen to the body Azra shares trauma statistics and why stillness can feel threatening. 33:04 — When fear in meditation is actually trauma resurfacing Cate explains why the body remembers distress long after the mind moves on. 38:30 — Are there different degrees of trauma? A nuanced conversation around childhood trauma, fear, shame, and emotional memory. 43:35 — How silent retreats create a safe space for healing What makes trauma-informed retreat environments so effective for nervous system repair. 47:00 — What it feels like when the body finally feels safe The emotional reward of facing sensations without the story. CONNECT WITH CATE ZOLTAN LinkedIn: https://www.linkedin.com/in/cate-zoltan/ Website: https://bit.ly/4upNOuM https://www.undoapp.com/ JOIN OUR LIVE WELL LONGER WOMEN'S BIOHACKING RETREAT 1–6 May 2026 | Revīvō Wellness Resort, Bali Live Well Longer Retreat has been named Group Retreat of the Year 2025 by the prestigious Destination Deluxe Awards. Following this global recognition, we're thrilled to return to Revīvō Wellness Resort in Bali, 1–6 May 2026, for a deeply personalised, science-led retreat created exclusively for women ready to reclaim their vitality and redesign their future. Co-founded by renowned biohacking experts Azra Alagic and Camilla Thompson this award-winning women-only experience blends cutting-edge biohacking with soulful rituals and ancient practices to deliver lasting transformation. At this intimate retreat, limited to just 16 women, you'll experience: Daily biohacking workshops tailored to women's health Private coaching, DNA testing, and optional hormone/gut diagnostics with naturopath Hot/cold therapy, hydrotherapy, meditation and MOVEŌ movement classes A curated, functional medicine-inspired gourmet menu Spa treatments, traditional Balinese blessings, full moon ceremony 1:1 consult with Cocoon medical Dr Whether you're curious about biohacking or already on your longevity path, this retreat delivers the clarity, support, and practical tools to thrive at every stage of life. Spaces are extremely limited — and this retreat will sell out so get in quick :) Find out more here www.livewelllongerretreats.com Contact Revivo Retreat directly with any questions or to book directly (deposit required) reservation-nusadua@revivoresorts.com HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

Women are exhausted and they think it's because they're doing too much, but what if it's more about what's happening in our minds? In this episode of the Biohackher Podcast, Azra sits down with mindset coach, author and host of The Life of Greatness podcast, Sarah Grynberg, for a conversation about stress, burnout, and the silent beliefs that keep women stuck in cycles of overdoing and under-nourishing themselves. Sarah shares the story of her own turning point — walking away from a high-pressure media career after burnout forced her to confront a difficult truth: everything in her life looked successful from the outside, yet it felt deeply misaligned on the inside. They discuss the psychology of stress, why so many of us unconsciously stay in it, and the belief Sarah sees most often keeping women trapped: "I'm not enough." Together, Azra and Sarah explore the deeper drivers behind burnout, why boundaries feel so hard to set, and how midlife often becomes the moment women finally stop and ask: Is this actually the life I want? This episode is a powerful reminder that living well longer isn't just about physical health. It's about learning how to step out of the stress patterns we've normalised and building a life that feels aligned, purposeful and deeply energising. CHAPTERS 02:00 Sarah's burnout and the moment everything changed 05:00 Why external success doesn't always equal fulfilment 07:15 "For change to occur, you need to change" 08:50 What greatness actually means 10:15 The myth that greatness requires high performance 11:30 Are women living lives that aren't truly theirs? 14:00 Boundaries as medicine 16:10 Are we addicted to stress? 18:20 Why you can't change people who don't want to change 19:30 The belief keeping women stuck: "I'm not enough" 21:30 The long-term cost of constantly caring for everyone else 23:00 Why women collapse when they finally stop 25:30 How to interrupt negative thinking patterns 27:50 Setting boundaries without fearing being disliked 29:30 Vulnerability vs oversharing 33:00 Sarah's daily non-negotiables for a life of greatness 36:50 Why stillness and meditation matter 38:15 Motivation, purpose and creating work you love 42:20 The bravest thing a woman can do in midlife 46:00 Lessons from interviewing hundreds of thought leaders 51:00 Why protecting your mind from media overload matters 54:50 What it means to live well longer CONNECT WITH SARAH GRYNBERG Instagram: https://www.instagram.com/sarahgrynberg/ Facebook: https://www.facebook.com/sarahgrynberg X (Twitter): https://twitter.com/sarahgrynberg YouTube: https://www.youtube.com/sarahgrynberg Website: https://sarahgrynberg.com/ JOIN OUR LIVE WELL LONGER WOMEN'S BIOHACKING RETREAT 1–6 May 2026 | Revīvō Wellness Resort, Bali Live Well Longer Retreat has been named Group Retreat of the Year 2025 by the prestigious Destination Deluxe Awards. Following this global recognition, we're thrilled to return to Revīvō Wellness Resort in Bali, 1–6 May 2026, for a deeply personalised, science-led retreat created exclusively for women ready to reclaim their vitality and redesign their future. Co-founded by renowned biohacking experts Azra Alagic and Camilla Thompson this award-winning women-only experience blends cutting-edge biohacking with soulful rituals and ancient practices to deliver lasting transformation. At this intimate retreat, limited to just 16 women, you'll experience: Daily biohacking workshops tailored to women's health Private coaching, DNA testing, and optional hormone/gut diagnostics with naturopath Hot/cold therapy, hydrotherapy, meditation and MOVEŌ movement classes A curated, functional medicine-inspired gourmet menu Spa treatments, traditional Balinese blessings, full moon ceremony 1:1 consult with Cocoon medical Dr Whether you're curious about biohacking or already on your longevity path, this retreat delivers the clarity, support, and practical tools to thrive at every stage of life. Spaces are extremely limited — and this retreat will sell out so get in quick :) Find out more here www.livewelllongerretreats.com Contact Revivo Retreat directly with any questions or to book directly (deposit required) reservation-nusadua@revivoresorts.com HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

What if burnout isn't a failure of discipline — but a failure of alignment? In this episode of the Biohackher Podcast, Azra sits down with wellness architect and retreat founder Damian Chaparro for a deeply honest conversation about burnout, purpose, emotional fitness, and why most people are chasing longevity in completely the wrong way. Damian shares his unconventional journey from corporate tech into the wellness world, the imposter syndrome that followed him across industries, and the moment he realised that no amount of optimisation could fix a life that felt disconnected from meaning. Together, they explore why true longevity has far less to do with supplements and far more to do with how you relate to yourself, your work, and your inner world. This is a conversation about unlearning, not adding more to your wellness stack. In this episode, we explore: Why burnout is often driven by misalignment, not overwork The belief patterns that quietly run productivity, perfectionism and self-worth Why emotional fitness is foundational to longevity — and why most people avoid it The difference between wellness as escape versus wellness as regeneration How retreats create change when habits and hacks fail The hidden cost of "success" when purpose is missing Why inner work is the most underrated longevity intervention A simple 20-minute daily reset that actually works How to stop letting fear-based beliefs dictate your career, health and life decisions Key takeaways: You can optimise your biology and still feel exhausted if your nervous system is stuck in survival mode Productivity driven by fear, anger or "not good enough" beliefs eventually backfires Longevity isn't about doing more — it's about removing what's weighing you down Sustainable change happens when perspective (your "lens") shifts first Wellness tools work best after inner alignment, not before Why this episode matters: If you've ever felt successful on paper but depleted in real life… If you're doing all the "right" things but still feel off… If you suspect that another supplement, habit or protocol isn't the answer… This conversation will land. It's not about abandoning ambition, it's about redefining what a well-lived, long life actually looks like. 🎧 Listen now and rethink what longevity really means. CONNECT WITH DAMIAN CHAPARRO INSTAGRAM: https://www.instagram.com/damianchaparro/?hl=en FACEBOOK: https://www.facebook.com/dchaparro/ JOIN OUR LIVE WELL LONGER RETREAT AT ARO HA Register your interest now - https://www.aro-ha.com/fe-interest/camilla-thompson-azra-alagic HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

In this deep-dive episode of the Biohackher Podcast, Azra is joined by PEMF expert Candice Johnston, founder of BEST CELLF, to unpack the science, safety, and real-world benefits of Pulsed Electromagnetic Field (PEMF) Therapy — particularly for women. PEMF is one of the most researched yet misunderstood biohacks in the longevity space. Together, Azra and Candice cut through the noise to explain how PEMF works at a cellular and mitochondrial level, how it differs from harmful EMFs, and why it's showing such promising results for energy, sleep, pain, bone density, inflammation, nervous system regulation, and healthy ageing in women. If you've ever felt curious but sceptical about PEMF, this episode gives you the science-backed clarity you need. What You'll Learn in This Episode What PEMF therapy actually is and how it mimics the Earth's natural electromagnetic fields Why PEMF is not the same as EMF, and how to tell a high-quality device from a risky one How PEMF supports cellular voltage, mitochondrial function, and ATP production The role of PEMF in fatigue, burnout, brain fog, and low energy How PEMF influences microcirculation, nitric oxide, inflammation, and pain pathways The powerful evidence behind PEMF for bone density, joint health, and post-menopausal women How PEMF supports sleep quality, deep sleep, and nervous system regulation through brainwave entrainment Practical protocols: how often, how long, and when to use PEMF PEMF for athletes, high performers, travellers, and biohackers Common myths and misconceptions about PEMF (and what the science really says) Key Topics & Timestamps What is PEMF therapy? (00:00–02:30) Cellular voltage, ageing & mitochondria (03:00–05:40) PEMF vs EMF – what's safe and what's not (05:40–07:30) Energy, fatigue & burnout in women (09:20–11:50) Pain, inflammation & joint health (22:00–25:50) Brainwave entrainment, stress & sleep (26:00–30:45) Bone density & women's health research (16:20–18:30) Choosing a high-quality PEMF device (13:00–16:15) PEMF for athletes & recovery (39:30–41:10) Longevity, curiosity & living well longer (57:30–59:30) Links to PEMF research - Pulsed electromagnetic fields on postmenopausal osteoporosis: https://pubmed.ncbi.nlm.nih.gov/23362148/ - Pulsed electromagnetic field therapy for management of osteoarthritis-related pain, stiffness and physical function: https://pmc.ncbi.nlm.nih.gov/articles/PMC3791961/ - Pulsed electromagnetic fields in knee osteoarthritis: https://pmc.ncbi.nlm.nih.gov/articles/PMC4795538/ - Low-energy Pulsed Electromagnetic Field Therapy Reduces Pain in Fibromyalgia: https://pmc.ncbi.nlm.nih.gov/articles/PMC9524818/ - Efficacy and Safety of Pulse Magnetic Therapy System in Insomnia: https://pmc.ncbi.nlm.nih.gov/articles/PMC10307909/ - Effects of electromagnetic therapy and exercises on estrogen hormone: https://www.ijmrhs.com/medical-research/compare-the-effects-of-electromagnetic-therapy-and-exercises-on-estrogen-hormone.pdf - PEMF for Parkinson's Disease: https://link.springer.com/article/10.1186/s12993-015-0070-z - Low‑frequency pulsed electromagnetic field promotes functional recovery, reduces inflammation and oxidative stress, and enhances HSP70 expression following spinal cord injury: https://www.spandidos-publications.com/10.3892/mmr.2019.9820 CONNECT WITH BESTCELLF INSTAGRAM: www.instagram.com/bestcellf WEBSITE: http://www.bestcellf.com.au/ JOIN OUR LIVE WELL LONGER WOMEN'S BIOHACKING RETREAT 1–6 May 2026 | Revīvō Wellness Resort, Bali Live Well Longer Retreat has been named Group Retreat of the Year 2025 by the prestigious Destination Deluxe Awards. Following this global recognition, we're thrilled to return to Revīvō Wellness Resort in Bali, 1–6 May 2026, for a deeply personalised, science-led retreat created exclusively for women ready to reclaim their vitality and redesign their future. Co-founded by renowned biohacking experts Azra Alagic and Camilla Thompson this award-winning women-only experience blends cutting-edge biohacking with soulful rituals and ancient practices to deliver lasting transformation. At this intimate retreat, limited to just 16 women, you'll experience: Daily biohacking workshops tailored to women's health Private coaching, DNA testing, and optional hormone/gut diagnostics with naturopath Hot/cold therapy, hydrotherapy, meditation and MOVEŌ movement classes A curated, functional medicine-inspired gourmet menu Spa treatments, traditional Balinese blessings, full moon ceremony 1:1 consult with Cocoon medical Dr Whether you're curious about biohacking or already on your longevity path, this retreat delivers the clarity, support, and practical tools to thrive at every stage of life. Spaces are extremely limited — and this retreat will sell out so get in quick :) Find out more here www.livewelllongerretreats.com Contact Revivo Retreat directly with any questions or to book directly (deposit required) reservation-nusadua@revivoresorts.com HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

What if the most powerful biohacks for longevity weren't supplements, devices or expensive treatments — but stillness, water, heat, cold and rhythm? In this episode of the Biohackher Podcast, I'm joined by one of Australia's true pioneers in integrative medicine and wellness, Dr Marc Cohen — medical doctor, professor, researcher, poet and founder of Beautiful Water. Dr Cohen introduces his powerful philosophy of Extreme Wellness — not about pushing harder, but about using intentional contrast to find balance, resilience and deep homeostasis. We explore why stillness may be the ultimate biohack, how hot and cold therapy activates detoxification and stem cells, why water quality matters more than we realise, and how simple, accessible daily practices can profoundly improve longevity, immunity and nervous system regulation. This is a conversation that blends science, ancient wisdom and practical biohacks — and reminds us that living well longer starts with getting the basics right. CHAPTERS 00:32 — What Is Extreme Wellness? Dr Cohen explains intentional contrast, the Five Elements of Life, and why balance requires knowing your limits. 02:30 — Stillness as the Ultimate Biohack Why stillness, not stimulation, is where true homeostasis and resilience are found. 05:06 — Is Homeostasis Different for Women? Why biohacks must be individualised, rhythmic, and responsive — not prescriptive. 06:40 — Small Biohacks, Big Results What "biohacking" really means: low effort, high return practices. 07:20 — The Way to Wellness (Poem) Dr Cohen shares his powerful wellness poem outlining 50 accessible daily practices. 09:18 — Why Getting the Basics Right Matters Permaculture, simplicity, and why wellness doesn't need to be expensive. 10:51 — Why Water Is the Most Important Biohack The role of water in ageing, hydration, skin health and detoxification. 13:39 — Chlorine, Microbes & Modern Water Problems How chlorinated water disrupts the skin barrier and microbiome. 14:55 — Why Bathing Water Matters More Than Drinking Water The science of chlorine absorption through skin and lungs. 17:02 — Toxins, Microplastics & Endocrine Disruptors How modern water exposes us to plastics, PFAS and hormone-disrupting chemicals. 18:23 — The Recipe for Wellness (Poem) A simple framework for living well longer, starting with "bathing in beautiful water". 19:27 — Travel Hack: Reducing Chlorine Exposure in Hotels A simple way to outgas chlorine when travelling. 21:33 — Why Plastic Water Bottles Are a Health Disaster Environmental impact, endocrine disruption and safer alternatives. 23:54 — Detoxification: What Actually Works Hydration, flushing, sweating, and why water is foundational to detox. 25:22 — Fat, Toxins & the Female Body Why toxins accumulate in fat tissue and what this means for women and infants. 27:42 — Whales, Earwax & Environmental Toxicity A fascinating story revealing long-term pollution exposure. 29:05 — Is Body Fat a Protective Mechanism? The theory of dilution and why fat may buffer toxins from vital organs. 31:22 — Fasting, Cortisol & Women's Health Why fasting should be intuitive, not forced — especially for women. 34:33 — Sauna Science & Longevity What the Finnish sauna studies really show about mortality reduction. 36:17 — Hot vs Cold: Why You Need Both Why sauna alone isn't enough and contrast therapy matters. 38:15 — Stem Cells, Cold Exposure & Regeneration How heat and cold activate your body's own regenerative systems. 41:03 — Making Cold Exposure Accessible Why women don't need ice baths to get benefits. 41:29 — The Cold Water Hokey Pokey A gentle, nervous-system-friendly cold exposure method anyone can do. 44:34 — Why Contrast Therapy Feels So Good The psychological, vascular and cellular mechanisms behind the "after glow". 47:00 — Cold Showers & Immune Resilience The study showing fewer sick days with just 30 seconds of cold exposure. 50:22 — Sleep, Recovery & Contrast Therapy Why sauna and cold improve sleep quality and nervous system regulation. 51:03 — Is Cold Exposure Dangerous? When cold plunging can be risky — and how to do it safely. 53:42 — Comfort Zone vs Intuition Knowing when to challenge yourself and when to listen to your body. 55:12 — Safety Protocols for Hot & Cold Therapy Hydration, awareness, pacing and why rest is non-negotiable. 58:36 — Why Rest Is the Missing Biohack Stillness, spiritual health and returning to homeostasis. 01:01:40 — Infrared vs Finnish Saunas What the research actually says — and which sauna is "better". 01:03:00 — The Meaning of Löyly (Life Force) The deeper spiritual and physiological essence of sauna culture. Dr Marc Cohen is a medical doctor, professor of medicine, researcher, wellness innovator and poet with over 30 years' experience in integrative and natural medicine. He is the founder of Beautiful Water and a global leader in sauna, hydrotherapy and lifestyle medicine research. CONNECT WITH Dr MARC COHEN INSTAGRAM: https://www.instagram.com/drmarcextremewellness/?hl=en WEBSITE: https://www.drmarc.co JOIN OUR LIVE WELL LONGER WOMEN'S BIOHACKING RETREAT 1–6 May 2026 | Revīvō Wellness Resort, Bali Live Well Longer Retreat has been named Group Retreat of the Year 2025 by the prestigious Destination Deluxe Awards. Following this global recognition, we're thrilled to return to Revīvō Wellness Resort in Bali, 1–6 May 2026, for a deeply personalised, science-led retreat created exclusively for women ready to reclaim their vitality and redesign their future. Co-founded by renowned biohacking experts Camilla Thompson and Azra Alagic, this award-winning women-only experience blends cutting-edge biohacking with soulful rituals and ancient practices to deliver lasting transformation. At this intimate retreat, limited to just 16 women, you'll experience: Daily biohacking workshops tailored to women's health Private coaching, DNA testing, and optional hormone/gut diagnostics with naturopath Hot/cold therapy, hydrotherapy, meditation and MOVEŌ movement classes A curated, functional medicine-inspired gourmet menu Spa treatments, traditional Balinese blessings, full moon ceremony 1:1 consult with Cocoon medical Dr Whether you're curious about biohacking or already on your longevity path, this retreat delivers the clarity, support, and practical tools to thrive at every stage of life. Spaces are extremely limited — and this retreat will sell out so get in quick :) Next Steps Find out more here www.livewelllongerretreats.com Contact Revivo Retreat directly with any questions or to book directly (deposit required) reservation-nusadua@revivoresorts.com HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

In this deeply moving and eye-opening episode of the Biohackher Podcast, Azra sits down with Australia's pioneering wellness leader and equine-assisted learning practitioner, Sharon Kolkka, to explore the powerful, science-backed ways horses help humans heal. Sharon unpacks why horses — as prey animals with extraordinary energetic sensitivity — can read our nervous systems more accurately than we can. You'll hear how they sense our cortisol, mirror our emotional truth, and gently guide us out of stress, anxiety, burnout, trauma patterns and the "doing" brain… and back into regulation, presence and self-connection. Together, Azra and Sharon dive into: How equine therapy works (and why you don't need horse experience) Why horses act as living biofeedback tools for emotional and energetic alignment The link between nervous system dysregulation, cortisol, burnout and accelerated ageing The profound transformations Sharon has witnessed — from anxiety breakthroughs to trauma release What horses teach us about boundaries, leadership, intention and inner calm Why connection, embodiment and parasympathetic activation are the real longevity superpowers How horses helped both Azra and Sharon through childhood adversity — and why this work still anchors them today This episode is filled with raw stories, science, soulful wisdom and moments that will stay with you long after you finish listening. If you've ever felt overwhelmed, stuck in survival mode, disconnected from your body — or simply curious about the magic of horses — this conversation will change the way you see healing. A gentle warning: Parts of this episode may bring tears (of recognition, release and relief). And you may walk away wanting to hug a horse. Chapters 00:00 Introduction to Equine Therapy 03:02 Understanding Different Types of Equine Therapy 05:43 The Connection Between Horses and Humans 08:19 The Role of Horses in Therapy 11:03 Experiences with Wild Horses 13:54 The Accessibility of Equine Therapy 16:47 The Emotional Impact on Horses 19:26 Structure of an Equine Therapy Session 22:19 Transformations Through Equine Therapy 24:54 Meditation and Connection with Horses 26:49 Healing Through Connection with Horses 29:53 The Role of Horses in Managing Anxiety and Trauma 35:13 Equine Therapy and PTSD 39:48 Addiction and Equine Therapy 44:09 The Importance of Managing Stress and Cortisol Levels 48:44 Managing Stress and Cortisol Levels 50:05 The Importance of Micro Moments 52:16 Navigating Technology and Mindfulness 54:34 Self-Care and Its Impact on Family 55:51 The Challenge of Receiving and Vulnerability 57:39 The Science Behind Equine Therapy 01:00:21 Breath and Connection in Leadership 01:03:57 Equine Therapy for All Ages 01:05:44 Finding the Right Equine Therapist 01:07:36 Living Well and the Essence of Love CONNECT WITH SHARON KOLKKA INSTAGRAM: https://www.instagram.com/sharonkolkka/?hl=en LINKEDIN: https://www.linkedin.com/in/sharon-kolkka-18211955/ HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

Menopause has been surrounded by misinformation for decades — and too many women, myself included, have been left to suffer in silence. That's why I invited Dr. Ceri Cashell onto the Biohackher Podcast. Ceri is not only a physician but also a passionate advocate for women's health, and in this conversation we go deep into the truths about hormones, ageing, and what women really need in midlife. We unpack the flawed study that scared a generation of women away from hormone therapy, and explore why body identical hormones are not only safe but essential for protecting our hearts, bones, brains, and overall wellbeing. We also dive into the symptoms of perimenopause that no one warns you about — from anxiety and insomnia to vaginal dryness and brain fog — and how lifestyle shifts plus the right hormone support can be absolute game changers. This episode is full of empowering insights, practical takeaways, and the kind of real talk we need to reclaim our health and our power as women. In This Episode, You'll Hear Us Talk About: Why women have been misled about hormones — and the truth behind the science. The difference between synthetic, bioidentical, and body identical hormones. How perimenopause can start earlier than you think, and the signs to look out for. Why suffering through symptoms isn't a badge of honour — and how it accelerates ageing. Vaginal health, libido, and why local hormone therapy is the simplest, safest fix most women never hear about. The connection between hormones, weight gain, metabolic health, and sleep. Why midlife is not the end but a powerful reset — if we support our bodies in the right way. If you're in perimenopause, menopause, or simply curious about how hormones impact women's health and longevity, this is an episode you don't want to miss. 📌 Episode Chapters 00:00 – Welcome & Introduction Azra introduces Dr. Ceri Cashell and sets the stage for a frank conversation about menopause, hormones, and midlife health. 01:00 – The Misinformation Era How a single misreported study in the early 2000s created decades of fear around hormone therapy. 07:00 – Hormones & Breast Cancer: The Truth Ceri breaks down the real data on estrogen, progesterone, and breast cancer risk — and why fear persists among women and doctors. 12:00 – Body Identical vs. Synthetic Hormones The difference between hormone types, what's safe, and what women should know when weighing their options. 18:00 – Why Breast Cancer Risk Increases with Age Ageing, cellular health, and inflammation: how biology makes breast tissue more vulnerable over time. 20:00 – Putting Menopause on the Big Stage Ceri shares the story of co-founding So Hot Right Now and putting menopause on the Sydney Opera House stage. 24:00 – Symptoms of Perimenopause From hot flushes and mood swings to brain fog and palpitations — the wide range of signs women may not realise are hormone-related. 30:00 – What Best Practice Looks Like Lifestyle, nutrition, exercise, psychological support, and hormone therapy — a personalised approach for each woman. 38:00 – How Long Should You Stay on HRT? Should women stop at 60, 70, or 80? The surprising data on long-term use of hormone therapy. 42:00 – Hormones & Longevity Why estrogen is protective for bone, brain, and heart health — and why many women should stay on HRT for life. 44:00 – The Weight Gain Struggle Understanding visceral fat, insulin resistance, and the lifestyle shifts that really make a difference. 48:00 – Sleep, Snoring & Mouth Taping Why women lose airway tone post-menopause, and whether mouth taping and breathwork can help. 50:00 – Why Sleep is Everything How hormones, melatonin, and cortisol interact to disrupt sleep — and what actually works to improve it. 53:00 – Vaginal Health & UTIs Why vaginal dryness, UTIs, and painful sex are "the lowest hanging fruit" in medicine, and how simple treatments change lives. 57:00 – Libido & Intimacy The complex mix of biology, psychology, and connection when it comes to desire — and the role of testosterone and other tools. 1:02:00 – Brain Fog & Cognitive Function How hormone decline, inflammation, and sleep all impact memory and focus — and what helps bring clarity back. 1:05:00 – Ceri's Longevity Vision Her personal goals for ageing well — from surfing in her seventies to being a fit and active grandmother. 1:07:00 – Closing Thoughts & Next Steps Final reflections, gratitude. ABOUT DR CERI CASHELL Dr Ceri Cashell is a GP, published medical writer, researcher and outspoken advocate for women's health equity. She originally trained as a physician before pivoting to primary care, combining the depth of internal medicine with the breadth of whole-person care. Dr Ceri is the co-founder of Healthy Hormones, Australia's largest online menopause education platform, and one of the creators of the sold-out So Hot Right Now series, including events at the Sydney Opera House and a national medical conference. Her mission is to expose the mis-medicine that has left the majority of women misdiagnosed, mistreated and dismissed, and to replace it with evidence-based, hormone-literate and personalised care that works. She is known for blending science, systems thinking, and a no-nonsense dose of feminist fire, helping women and clinicians alike understand the power of estrogen, progesterone, and testosterone across the life cycle. Her work has been featured in national media and the Australian Senate Inquiry, and she remains unapologetically focused on one thing: getting women the medicine they were never given, and the power they've always had. CONNECT WITH DR CERI CASHELL WEBSITE: www.healthyhormones.au also available on the App Store https://apps.apple.com/au/app/healthy-hormones/id6749656733?l=en-GB INSTAGRAM: @drcericashell and @healthyhormones_ HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

Can you actually change your genes? Spoiler: yes, you can. Most of us grow up thinking our genes are like our eye colour — unchangeable, fixed, and totally out of our hands. But today's guest on the Biohackher Podcast, Chris Barnes, is here to flip that script. Chris isn't your average health expert — he's a Epigenetic Health Strategist, keynote speaker, and total brain when it comes to DNA-driven wellness, peak performance, and longevity. He's on a mission to help high-achieving women (and men!) ditch burnout and unlock next-level energy and vitality using personalised, science-backed genetic strategies. Chris's passion is deeply personal. After losing his dad at just 65, he realised the one thing most entrepreneurs and go-getters neglect is... their health. And he's not letting anyone else go down that road without a fight. In this episode, we dive into the wild world of epigenetics — basically, how your lifestyle, environment, and nutrition can actually influence how your genes behave. It's next-level biohacking, and yes, it's especially relevant for women. 🔥 We unpack: Why your DNA is not your destiny The sneaky ways your daily habits are impacting your genes How to use genetic testing to take the guesswork out of your health decisions What kind of exercise your body actually responds to (hint: it's not the same for everyone!) And the myths we all need to stop believing about our genetic "limits" If you've ever wondered whether you can actually rewire your biology to live longer, stronger, and better — this episode is your invitation to start. Grab your matcha, take us on your next walk, and get ready to biohack your genes with Chris Barnes. Chapters 00:00 Understanding Epigenetics 03:42 The Role of Lifestyle in Gene Expression 10:32 Epigenetics and Athletic Performance 13:24 Debunking Genetic Destiny 14:25 Daily Habits for Optimal Epigenetic Expression 16:55 Navigating Genetic Testing and Its Implications 21:20 The Value of Investing in Health 23:56 Challenging Ageing Perceptions 25:45 The Impact of Stress on Health 29:30 Reversing Epigenetic Changes 32:16 Gender Differences in Epigenetics 34:03 Effective Detox Practices 37:57 The Future of Healthcare and Epigenetics 42:01 The Power of Exercise for Longevity 46:32 Taking Control of Your Epigenetic Destiny CONNECT WITH CHRIS BARNES WEBSITE: www.chrisbarneswellness.com.au INSTAGRAM: https://www.instagram.com/chrisbarneswellness/ LIVE WELL LONGER LUXURY BIOHACKING WOMEN'S HEALTH RETREAT AT REVIVO WELLNESS RESORT IN BALI Join your biohacking hosts Azra Alagic and Camilla Thompson for 5 days of biohacking bliss from 5-10 September. Learn more at https://www.revivoresorts.com/wp-content/uploads/2025/01/BIOHACKING-Retreat-with-Camilla-and-Azra_Final.pdf HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

Did you know there are over 100 menopausal symptoms? And each of these symptoms can impact us in very different ways? Thankfully, my guest today Toni Baker is here to help break it all down. Toni Baker, founder of Hotties Hormones, is a Naturopath, Herbalist, Nutritionist, and Holistic Counsellor with over 20 years of experience. Practising in Sydney, Bali, and Singapore, she specialises in women's health, focusing on hormonal balance, menopause support, gut health, stress reduction, and anxiety relief. With a holistic approach to wellbeing, Toni empowers women through life transitions by combining naturopathy, nutrition, and counselling. Through Hotties Hormones, she educates and supports women to navigate menopause and hormonal changes with confidence and grace. In today's conversation, Toni explains the differences between perimenopause and menopause, and offers insights into natural management strategies, including herbal remedies and lifestyle adjustments. Toni also highlights the significance of testing for hormonal health and addresses the often-overlooked aspects of sexual health (like dry vagina!) and emotional well-being during this transitional phase of life. We discuss the multifaceted aspects of perimenopause and menopause, emphasizing the importance of self-reflection, nutrition, and empowerment. We explore how women can reclaim their lives during this transitional phase, the role of nutrition in managing symptoms, and the significance of bone health. Our discussion also touches on misconceptions surrounding perimenopause and the need for better education and support for women. Chapters 00:00 Introduction to Toni Baker and Naturopathy 01:31 Understanding Perimenopause vs. Menopause 04:55 Identifying Symptoms of Perimenopause 11:22 Natural Management of Perimenopause Symptoms 16:25 Herbal Remedies for Perimenopause 20:47 Testing and Diagnostics for Hormonal Health 26:41 Addressing Sexual Health in Perimenopause 30:08 Mindset and Emotional Well-being During Transition 35:55 Claiming Back Your Life 36:33 The Importance of Self-Reflection 37:01 Nutrition's Role in Perimenopause 38:45 Managing Weight and Nutrition Changes 41:52 Intermittent Fasting and Its Benefits 46:45 Blood Sugar and Emotional Eating 49:57 Bone Health During Perimenopause 57:55 Misconceptions About Perimenopause 01:00:50 Empowering Women Through Education CONNECT WITH TONI BAKER FACEBOOK: https://www.facebook.com/groups/2935786526689939 INSTAGRAM: https://www.instagram.com/hottieshormones/ EMAIL: toni@hottieshormones.com LIVE WELL LONGER LUXURY BIOHACKING WOMEN'S HEALTH RETREAT AT REVIVO WELLNESS RESORT IN BALI Join your biohacking hosts Azra Alagic and Camilla Thompson for 5 days of biohacking bliss from 5-10 September. Learn more at https://www.revivoresorts.com/wp-content/uploads/2025/01/BIOHACKING-Retreat-with-Camilla-and-Azra_Final.pdf HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast

Today, Breath and Mindset Coach Paula Amsler teaches us how to breathe...properly. Paula discusses her empowering experiences during childbirth and how breathwork empowerd her birthing experience. She walks us through the different types of breathing techniques you can leverage off and we dive in to the importance of breath in managing stress and anxiety and its longevity benefits. She emphasizes the significance of functional breathing and introduces the BOLT score as a measure of breathing efficiency. She explains what can impact how we breathe and how breath can impact mental and physical health. In this conversation, Paula shares her journey of integrating mindset coaching with breath work, emphasizing the importance of overcoming limiting beliefs to create a fulfilling life. She discusses how these practices have transformed her parenting approach, equipping her children with emotional regulation tools. Paula also provides practical advice for beginners in breath work and highlights its benefits for fitness optimisation. Chapters 00:00 The Journey to Breath and Mindset Coaching 05:01 Empowerment Through Breathwork in Labor 10:02 Transitioning into Breathwork and Meditation 14:47 Understanding Different Types of Breathwork 20:00 Functional Breathing and Its Importance 25:00 Guided Breathwork: Benefits and Techniques 30:02 The BOLT Score and Its Significance 33:05 Parenting with Breath Work Techniques 37:21 Starting Breath Work and Mindset Practices 40:41 Breath Work for Fitness Optimisation 51:56 The Future of Breath Work 53:12 Transformative Testimonials and Lasting Impact CONNECT WITH PAULA AT: Instagram - @paulaamsler_ (personal/breathwork) and @chooseueveryday (supplements/coaching) BOLT score test https://youtu.be/xOs_Fmm-y0gsi=Dmox41rD8rGIdkAQ "Warm Up Breath" the most versatile breathing technique https://youtu.be/naj1IaLtB0M?si=fwOY4shyNsbbhXi2 Purchase mouthtape at www.chooseusupplements.com Link to breathwork funnel 4 week program - https://www.breathquest.com.au/home466831 LIVE WELL LONGER LUXURY BIOHACKING WOMEN'S HEALTH RETREAT AT REVIVO WELLNESS RESORT IN BALI Join your biohacking hosts Azra Alagic and Camilla Thompson for 5 days of biohacking bliss this September. Learn more at https://www.revivoresorts.com/wp-content/uploads/2025/01/BIOHACKING-Retreat-with-Camilla-and-Azra_Final.pdf HELP US SPREAD THE WORD! If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from. WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials: Instagram: https://www.instagram.com/biohackher_official Facebook: https://m.facebook.com/people/Biohackher Website: www.biohack-her.com YouTube: https://www.youtube.com/@biohackherpodcast