The Present Day Wise Woman - Healthy Life Hacks With Jennifer Jefferies

Thriving In A Toxic World Feb 18, 2025

Completely avoiding toxins is nearly impossible - they're in the air we breathe, the water we drink, the food we eat, and the products we use every day. While this might feel overwhelming, the key isn't to eliminate every toxin but to support your body in effectively processing and eliminating them. In F*ck the Stress, Jen shares practical strategies to help you take control of your health in a toxin-filled world, empowering you to stay resilient and thrive.

Dare to Grow: Step Out, Ask, Transform Feb 11, 2025

Many of us take pride in being self-reliant, tackling challenges alone, and avoiding asking for help. While independence is a strength, it can also be a barrier to growth and fulfilment. True transformation happens when we step outside our comfort zones and embrace the vulnerability of seeking support. In this episode, Jen explores how these actions can unlock greater success and a more fulfilling life.

Living From Prevention The Secret to Aging Well Feb 05, 2025

Aging well is not just about looking youthful; it’s about thriving mentally, emotionally, and physically as we move through life. Prevention, as opposed to crisis management, is the cornerstone of achieving a vibrant, fulfilling future. In this episode, Jen is drawing from the principles in her book F*CK the Stress and diving into why living preventatively is essential and how to implement it in your daily life.

The Secret to Thriving After 40: How Personal Growth Fuels Success! Jan 30, 2025

We often chase external goals - more income, a thriving business, or a better life - without realising that true, lasting success starts within. The foundation of growth isn’t out there; it’s in us. In this episode, Jen breaks down exactly how personal development fuels success and why it’s the game-changer you need to embrace now!

BAM Your Way to Resilience Breaking the Stress Loop with Bare-Ass Minimums Jan 22, 2025

Stress is an inevitable part of life, but staying stuck in a perpetual stress loop doesn’t have to be. Modern life often triggers our adrenal system—leaving us drained, irritable, and stuck in survival mode. In this episode, Jen shares the good news! There’s a way out, and it doesn’t involve overhauling your life. Enter the BAM principle: Bare-Ass Minimums.

Why Most New Year Goals Fail by Week 3 – And How to Beat the Odds! Jan 14, 2025

As the clock strikes midnight on December 31, many of us feel a surge of enthusiasm and resolve to make the coming year our best yet. We eagerly jot down our New Year’s goals and intentions, determined to stick to them this time. Yet, by the third week of January, a staggering majority of those resolutions are abandoned. In this episode, Jen explores why this happens and, more importantly, how we can prevent it.

Why Warm Water Hydrates You Faster Than Cold Jan 07, 2025

Warm water hydrates the body faster than cold water because it is naturally closer to body temperature, allowing for quicker absorption without requiring the body to expend energy warming it up. In this episode, Jen explains the many benefits of drinking warm water, including how it improves blood circulation, aids digestion, and prevents the shock response often triggered by cold water. These factors make warm water a more efficient and gentle choice for optimal hydration and overall wellness.

Breaking the Self-Sabotage Cycle Dec 30, 2024

Self-discipline is often seen as the foundation of success and personal growth. It’s the ability to manage emotions, behaviours, and desires in pursuit of long-term goals. Without it, even the most talented or intelligent individuals may struggle to reach their full potential. In this episode, Jen discusses how the effects of lacking self-discipline extend beyond unmet goals and delayed progress. It directly impacts self-esteem and self-worth, creating a challenging cycle of self-doubt and inadequacy.

Obesogens - The Hidden Culprits Behind Weight Gain Dec 24, 2024

When it comes to weight gain, most of us focus on the obvious factors: diet, exercise, and, of course, stress, which Jen often emphasises. In this episode, Jen discusses a less talked-about but increasingly concerning contributor - obesogens.

Insulin Resistance IS More Than Just a Diet Problem Dec 17, 2024

Eating unhealthy food isn’t always the main culprit when it comes to insulin resistance. While diet plays a role, it’s not the whole story. In this episode, Jen explores deeper into the conversation, exploring how insulin resistance is more than just a diet problem.

The BAM to Thrive as a Woman in Today's World Dec 10, 2024

In a world that demands so much, thriving as a woman goes beyond juggling responsibilities. In this episode, Jen shares how you can flourish in today's world. It’s about embracing harmony, confidence, and joy in every facet of life.

Life is Happening for Us, Not to Us – Embracing Growth and Finding Joy in Every Experience Dec 03, 2024

We all face moments when life feels heavy or overwhelming, leaving us questioning why. But what if we flipped the script? What if, instead of seeing life as something that happens to us, we recognised it as something that happens for us? In this episode, Jen talks about how a mindset shift can transform the way we approach life, opening us to profound growth, resilience, and joy. By embracing this perspective, we can step beyond simply existing and begin truly living.

Cloning is the key to learning faster Nov 26, 2024

Want to fast-track success in any area of life? Look at what successful people are doing and duplicate it. By mimicking proven strategies, behaviours, and habits, you bypass the trial-and-error phase, accelerating your growth. In this episode, Jen shares why cloning isn’t about losing authenticity—it’s about adopting what works, refining it, and making it your own. Success leaves clues; follow them to unlock your potential faster.

Navigating Psoriasis Dermatitis and Eczema: Understanding Causes and Coping Strategies Nov 20, 2024

Did you know that if toxins don’t come out through our pee and poo, they can come out through our skin? Poor assimilation and elimination don’t just disrupt your digestion - they can lead to serious skin issues, weight gain, and even increase your risk of chronic diseases. Psoriasis, dermatitis, and eczema are some of the most common skin conditions affecting millions of people worldwide. In this episode, Jen explores the root causes of these skin conditions, how our body’s elimination processes are connected to our skin health, and practical steps you can take to support your body from the inside out.

Assimilating and Eliminating BAM Nov 12, 2024

When our bodies properly absorb nutrients and effectively eliminate waste, we experience higher energy, improved digestion, and overall vitality. In this episode, Jen discusses the importance of assimilation and elimination for optimal health, highlighting how poor nutrient absorption and sluggish elimination can lead to issues like fatigue, bloating, and toxin build-up.

Stress Overrides Everything Nov 06, 2024

You can follow any diet, but if you’re stressed, your body can still be out of balance. Why? Because stress overrides everything! In this episode, Jen explains how adrenaline-driven stress can take control, leaving us feeling off-kilter no matter how well we eat. Stress is something we all experience in different ways, with a variety of symptoms, making it challenging to pinpoint and address. Tune in as Jen breaks down how stress impacts our health and why managing it is essential for true balance.

Fuel Your Happiness: Feed Your Feel-Good Hormones Oct 29, 2024

Fear, loneliness, isolation, inability to work, financial worries, and loss of self-esteem are some of the key factors contributing to a 25% global increase in anxiety and depression, according to the World Health Organisation. In this episode, Jen will explore how our moods are profoundly influenced by brain chemicals known as “feel-good hormones.” These include serotonin, dopamine, oxytocin, and endorphins, all of which play crucial roles in our feelings of happiness, connection, and motivation.

Quiet Confidence: Thriving as a Shy Person in a Loud World Oct 22, 2024

Did you know Jen is actually quite shy and an introvert? You might not expect that from a professional speaker, right? In this episode, Jen opens up about how her introversion has even caught her off guard. She shares her personal journey and reveals how being shy isn’t a disadvantage - it’s her secret superpower! Tune in to hear how Jen embraces her introverted side and turns it into a strength.

Mary Poppins was right fun increases productivity. Oct 16, 2024

Do you remember Mary Poppins? In the classic movie, Mary Poppins emphasises the value of making any task enjoyable. She says “In every job that must be done, there is an element of fun. You find the fun and—snap!—the job's a game!” In this episode, Jen shares how play is an essential key for increase productivity.

Breaking Free from the “All or Nothing” Mindset Oct 10, 2024

Jen challenges the myth of "rest when it's all done." In a world obsessed with productivity, it's easy to feel like rest comes only after the endless to-do list is complete. In this episode, she breaks down how to let go of the all-or-nothing mindset and embrace a more balanced, sustainable way to manage life’s responsibilities.

5 Signs You're in Survival Mode and How To Break The Loop Oct 01, 2024

It's easy to slip into survival mode without even realising it. This state occurs when you're just getting by, doing the bare minimum to meet daily demands, but without feeling truly fulfilled or in control. In this episode, Jen discusses how to recognise the signs of survival mode and offers tips on reclaiming your life and moving towards thriving again.

We Burn Fat Faster When We Walk Sep 25, 2024

Many people think running is the fastest way to burn fat and lose weight. In this episode, Jen explains why brisk walking is more effective and how it works.

The Power of Doing Less How the Bare Minimum Can Yield Big Results Sep 19, 2024

Doing the Bare Ass Minimum (BAM) often gets a bad rap, seen as lazy or uninspired. But is that really the case? In this episode, Jen flips the script on BAM, showing how doing just enough can still lead to impactful results.

Grit Over Quit Sep 10, 2024

Jen, I can’t do it. I can’t keep going.” This is something Jen hears often. In this episode, she explores the power of choosing grit over quitting—harnessing inner strength, persevering through adversity, and unlocking a level of success that talent and intelligence alone cannot guarantee.

Green Omega Why Plant-Based Omega-3s Beat Animal Sources Sep 04, 2024

Omega-3 fatty acids play a crucial role in maintaining overall health by supporting brain function, promoting heart health, and reducing inflammation. In this episode, Jen talks about the importance of omega-3s, explores various sources, and highlights the advantages of plant-based omega-3s compared to animal-based options.

Bitter is Better: The Health Boost of Digestive Bitters & Your Top 10 Essentials Aug 27, 2024

Bitter is better! Digestive bitters, often hailed as "nature's digestive aids," have been utilised for centuries to enhance digestive health. These foods and herbs, characterised by their bitter taste, stimulate digestive juices, aid nutrient absorption, and promote overall gut health. In this episode, Jen explores the benefits of digesting bitter foods and shares which foods are the best.

How Our Stomach Talks with Our Brain Through Food Intolerances Aug 20, 2024

The gut, often called the "second brain," has a profound impact on our health through the gut-brain axis, a communication network linking our gastrointestinal tract and central nervous system. The gut microbiome, a complex ecosystem of bacteria, aids in digestion, nutrient absorption, and immune function and influences brain function via substances it produces. In this episode, Jen explains how disruptions in this system can lead to issues like food intolerances, underscoring the importance of maintaining a balanced gut microbiome for overall wellbeing.

Don’t Eliminate, Fix the Problem - Gluten and Dairy Intolerances are a Gut Imbalance Aug 14, 2024

Gluten and dairy intolerances are becoming increasingly common, causing significant discomfort and health issues for many. In this episode, Jen explores how addressing the root causes of gut imbalance can offer a more holistic and effective approach to managing these intolerances.

Success Is The Best Revenge Aug 07, 2024

In a world often marked by competition and rivalry, the notion that "success is the best revenge" resonates deeply with many people. In this episode, Jen discusses this concept suggesting that the most effective way to respond to those who doubt, belittle, or wrong us is not through retaliation or confrontation, but by achieving our own goals and flourishing in our endeavours.

Be A REBEL - The top 10 ways to self care Jul 31, 2024

Being a self-care rebel is a radical act of prioritising your mental, emotional, and physical health in a society that often values busyness and productivity over wellbeing. In this episode, Jen shares ten great strategies for self-care and starting your path as a self-care rebel.

Don't let the old lady in. Jul 23, 2024

"Don't let the old lady in." What does this mean? Our daily actions determine whether we invite the old lady or man into our lives. It doesn't imply we won't get old, but it emphasises the importance of aging with strength, fitness, and health. In this episode, Jen shares tips on how to age strong, fit, and healthy.

Comfort is killing us Jul 16, 2024

The downside of living a good life is that it often prevents us from achieving greatness. In recent years, people have settled for less, and comfort has become our downfall. While convenience has made life easier, our sedentary habits and reliance on processed foods threaten our health, leading to reduced vitality, chronic illnesses, and shorter lifespans. In this episode, Jen discusses the importance of stepping out of your comfort zone to live a truly great life, not just a comfortable one.

Inspiration vs Motivation Jul 10, 2024

"Jen, I'm in need of motivation." Jen frequently receives this question. In this episode, Jen will explore the distinction between inspiration and motivation, revealing that while they may seem alike, they fundamentally differ in their impact on human behaviour and endurance.

Do you do N.E.A.T.? Jul 04, 2024

Do you do NEAT? NEAT is Non-Exercise Activity Thermogenesis (NEAT), a term introduced by Dr. James Levine to describe the energy expended through daily activities other than sleeping, eating, or structured exercise. In this episode, Jen talks about NEAT and how increasing NEAT is a practical approach for individuals aiming to improve overall health and manage weight.

Don’t Be a Crap Magnet Jun 26, 2024

Our attitude towards life functions like a magnet, attracting experiences, people, and outcomes that resonate with it. A negative or cynical perspective often brings challenges, setbacks, and dissatisfaction into our lives. In this episode, Jen shares ways you can correct a 'crap attitude' and cultivate a more positive mindset.

The Impact of Loneliness on Your Health Jun 19, 2024

Loneliness is more than just a fleeting emotion; it's a profound state that can significantly affect our health. Research has shown that loneliness can be as detrimental to health as smoking 15 cigarettes a day. In this episode, Jen dives deep into what we can do about the state of loneliness.

Conquering Monday'itis: Overcoming the Start-of-the-Week Slump Jun 12, 2024

Did you know that most heart attacks occur early in the week? Research suggests that the heightened stress and anxiety of returning to work after the weekend may be a significant factor. In this episode, Jen talks into the common causes and offers solutions to help turn things around.

How I Stopped Being Distracted In Life Jun 04, 2024

All distractions are equal, they take us away from what we're working on now. Research has shown that from any distraction it takes about 15 minutes for your brain to come back and focus for real again. In this episode, Jen shares her tricks to help her control her distractions.

Wellbeing is a skill we can learn May 29, 2024

Wellbeing is a skill that we can learn, we pick up the cues from our environment, how we’re raised and what perceptions we have from those around us. In this episode, Jen talks about how it’s not always the right information, and as a Naturopath, the concept of context. Everything internal influences our external wellbeing and everything external influences our internal wellbeing.

Overcoming Self-Sabotage and Limiting Beliefs May 22, 2024

Did you know we can have upper limits on our health, happiness, wealth, or anything else? What’s an upper limit? It is the subconscious self-sabotage that happens when we taste something great, be it a promotion, financial windfall, great relationship, or any other means of success. In this episode, Jen digs into the roots of fault-finding behaviour, its detrimental effects on our lives, and some practical strategies she has used to break free from its grip.

Embracing Guilt-Free Eating May 15, 2024

Once upon a time, a woman ate what she wanted and did not feel guilty. In a world inundated with diet culture and food shaming, the concept of eating without guilt seems almost world-shattering. In this episode, Jen talks about how we need to break the cycle of food shaming and how to tune into our bodies' messages.

The Art of Eating: How Mindful Consumption Elevates Nutrition and Health May 08, 2024

Today, we often rush through meals, scarcely paying attention to what we're consuming or how we're consuming it. However, there's a growing realisation that how we eat profoundly impacts our nutritional intake and overall health and wellbeing. In this episode, Jen discusses how mindful consumption elevates nutrition and health.

Unlocking the Secrets of the Vagus Nerve: Your Body's Highway to Health May 01, 2024

In the complex landscape of the human body, there's a remarkable neural superhighway known as the vagus nerve. In this episode, Jen talks about how the vagus nerve isn't just about physical health but is also deeply connected to emotional wellbeing.

How to stop caving into your cravings Apr 24, 2024

One of the most frequent comments Jen hears is, "Jen, I just can't resist my cravings." In this episode, Jen explores the reasons behind our cravings and shares straightforward strategies to help you manage them.

Dealing with vaginal dryness and pelvic floor prolapse Apr 17, 2024

Claire Osterstock, a fanny physiotherapist located in Adelaide, South Australia, specialises in helping both women and men manage pelvic pain. Frequently approached for recommendations on personal lubricants, Claire noticed a lack of natural options in the market, dominated by products with synthetic chemicals and preservatives. Motivated by this, she developed her own brand, Olive and Bee, which offers a 100% natural personal lubricant. In this episode, Jen chats with Claire about her journey and the creation of Olive and Bee.

The top 5 secrets to self discipline Apr 10, 2024

"Jen, sticking to a plan can be tough." You might find yourself excited about a new nutrition plan on Monday, only to abandon it by the afternoon. Or, you might commit to exercising but give up after a few days when you don't see immediate results. In this episode, Jen shares her top five secrets on how to build lasting self-discipline.

What makes the best skin creams Apr 03, 2024

Did you know that sorbolene contains additives such as glycerin (synthesized from petrochemicals) and paraffin(A white or colourless soft solid derived from petroleum)? In this episode, Jen talks about what makes the best skin creams.

Its what we assimilate and eliminate that matters Mar 26, 2024

The substances we absorb and the ones we dispel play a significant role in shaping our physical health, mental state, and overall quality of life. In this episode, Jen dives deep into the essence of wellbeing.

The biggest frustration in a woman's life is that scales lie Mar 20, 2024

Even though scales seem to provide precise measurements, they can often give a deceptive picture, particularly regarding a woman's weight. In this episode, Jen discusses the various factors that contribute to the unreliability of scales.

What happens in a pelvic floor exam for prolapse Mar 14, 2024

In today's episode, Jen talks with Georgia, Women’s Health physiotherapist, about all the ins and outs of a pelvic floor examination for prolapse

Are you a control freak? Mar 06, 2024

Join Jen in conversation with Dr. Maz Roginski, a specialist in Traditional Chinese Medicine, as they explore the impacts of clinging too tightly to control in life and how being control enthusiasts can take a toll on our health.

Pessaries and pelvic floor prolapse Feb 28, 2024

Pessaries are non-surgical devices used to support areas affected by pelvic floor prolapse, providing relief from symptoms by repositioning and stabilising pelvic organs. In this episode, Jen talks to Women’s Health physio Georgia about pessaries and pelvic floor prolapse.

Why we are feeling not happy or maybe depressed Feb 22, 2024

Jen explores the connection between our emotional wellbeing and the heart meridian with Dr. Maz Roginski, a Traditional Chinese Medicine expert. They discuss how feelings of unhappiness or depression could stem from an imbalance in this vital energy pathway.

How fibre is the missing key to your gut health Feb 19, 2024

Are you bloated, gassy, farty, get heartburn, constipated, runny bum, abdominal discomfort, weak immune system, weight gain, chronic fatigue or fatigued in general? There's every chance that your gut chemistry is out of balance, particularly your gut microbiome. In this episode, Jen is going to dive deep into all things plant fibre and why and how they are prebiotics that help with all those things.

Best ways to cook different vegetables for best nutrition Feb 06, 2024

'Jen, should I eat my vegetables raw or cooked?' In this episode, Jen shares ways you can cook your vegetables to get the best nutrition.

Moving From Fear To Excitement Jan 31, 2024

Did you know that? Your body only knows if you are scared or excited by the way you breathe. In this episode, Jen talks about how we move ourselves from being scared to excited.

The 7 Steps To Sanity Jan 29, 2024

According to the World Health Organisation, work-related stress is the disease of the 20th Century. Stress is one of those things that we all experience to different degrees and through different symptoms and ailments. In this episode, Jen outlines the signs of burnout and shares her 7 Steps to Sanity.

Breaking The Stress Loop Jan 16, 2024

Stress, defined by Lazarus, is when the demands exceed the personal and social resources the individual is able to mobilise to adapt to the conditions. In this episode, Jen discusses how high stress impacts women's health, and what you can do to break the stress loop.

The Wheel of Life Jan 09, 2024

If wheels aren't perfectly circular, the ride is anything but smooth. Similarly, if your 'wheel of life' isn't balanced and well-rounded, navigating through life can become a real challenge. Now, you might be wondering, what exactly is this 'Wheel of Life'? In this episode, Jen explains what the Wheel of Life is and how it enables you to identify where things are out of alignment, and what you need to work on to rebalance them.

What type of fat are you? Jan 04, 2024

Did you know that there are 6 types of body fat? In this episode, Jen explores what each type is and the key factors you need to keep in mind when trying to shift that excess weight.

The Three Essentials For A Vital Libido Jan 03, 2024

More than 1 billion women have pelvic floor disorders like incontinence or prolapse. In this episode, Jen explore the 3 essentials for a vital libido.

The Five Things That Motivate and Drive You Dec 19, 2023

Have you wondered what your drivers are? The things motivate and drive you to do the things you do. In this episode join Jen as she takes you through a 20-minute exercise to help you identify your drivers.

How anxiety, energy and adrenals are influenced by the kidneys Dec 13, 2023

Jen talks to Dr of Traditional Chinese Medicine Maz Roginski about how our kidneys influence our adrenal glands, energy and even anxiety.

How emotions can lead to fatty liver and more Dec 05, 2023

Jen talks to Dr of Traditional Chinese Medicine Maz Roginski, about how emotions are stored in the liver and how that then influences our physical health.

Why women over 50 need over 100 grams of protein a day Nov 29, 2023

Did you know that women over 50 need to have 100 grams of protein a day? In this episode, Jen talks about why it's essential and what foods you can source it from.

Mastering The Mundane - How Consistency Brings Sustainable Change Nov 21, 2023

The things that we do consistently in life is the thing that brings us results in life. And we spend 80% of our time doing the mundane! That's right. In this episode, Jen talks about how you can master your mundane.

Why Brazil Nuts Can Help Support Your Thyroid Nov 21, 2023

1 in 8 women experience thyroid issues in their lifetime. In this episode, Jen shares one simple step you can do to support your thyroid, eating brazil nuts.

She puts needles where to help fix your pelvic floor prolapse Nov 15, 2023

Jen is working with Fanny Physio Dr Sarah Mattin to help treat her prolapse. In this episode, Dr Sarah Mattin gets real with all of the treatments including acupuncture directly to the pelvic floor to help Jen’s prolapse. This very educational conversation shows the ways Jen is improving her prolapse.

How working too hard influences pelvic floor prolapse Nov 08, 2023

In this episode, Jen talks to Dr of Traditional Chinese Medicine Maz Roginski, about how working too hard and burning the candle at both ends can lead to ailments like Pelvic Floor Prolapse. Dr Maz shares some ways to help prevent and treat Pelvic Floor Prolapse.

I gotta go, I went! Dealing with urge incontinence and pelvic floor Nov 01, 2023

Have you found yourself suddenly needing to go to the toilet, but before you get there you've had a mishap? This is known as Urge Incontinence, which involves the sudden urge to empty and results in involuntary leakage of urine. In this episode, Jen chats with Fanny Physio Dr Sarah Mattin about urge incontinence and what you can do to help reduce or stop this.

No more wee when you sneeze - the ins and outs Pelvic Floor Prolapse Oct 25, 2023

Many women have been suffering in silence for years and thinking it was normal. If you are finding that when you sneeze other things are happening, then tune into this episode as Jen speaks to Fanny Physio Dr Sarah Mattin about Pelvic Floor Prolapse.

Intermittent Fasting Working With Moon Cycles Oct 17, 2023

Jen frequently encounters women facing challenges with intermittent fasting during peri-menopause or menopause. In this episode, Jen explores harnessing the phases of the moon to enhance their intermittent fasting experience.

Have you ever been resistant to change Oct 10, 2023

Are you being held back by your resistance to change? In this episode, Jen talks about how she learned the impact that she has on others and the power of not being resistant to change in life.

The Power of Negative Ions: Why They Are Good for Us Oct 04, 2023

Why do I always feel so good after time at the beach or out in nature? In this episode, Jen talks about how negative ions, or anions, are nature's antioxidants and how they support your bodies.

The essentials of Copper and Zinc Oct 04, 2023

The copper-zinc balance refers to the delicate equilibrium between copper and zinc levels in the body. In this episode, Jen explores the vital roles in various physiological functions both copper and zinc play.

Calcium versus Magnesium Sep 27, 2023

Calcium and magnesium are both essential minerals that play important roles in various bodily functions. In this episode, Jen explores their difference in terms of their functions, sources and effects on the body.

The vitamins and minerals that aid the reduction of anxiety Sep 27, 2023

Vitamins and minerals by themselves may not directly cure anxiety, but some nutrients are noted to play a supportive role in promoting mental health and alleviating anxiety symptoms. In this episode, Jen explores which specific vitamins may aid in the reduction of anxiety and how they function to support mental wellbeing.

Vitamin C deficiency, known as scurvy, is still prevalent in the Western World Sep 20, 2023

Vitamin C deficiency, known as scurvy, remains surprisingly prevalent in the Western World. In this episode, Jen talks about the best food sources for vitamin C and discusses its numerous benefits.

The ins and outs of Vitamin B Sep 13, 2023

To ‘B’ or not to ‘B’, that is the question! In today’s episode, Jen does a deep dive into all the vitamin Bs and their role in supporting your body's essential functions.

Vitamin E, how you can get those essential nutrients Sep 06, 2023

Following up on Jen’s last episode, where she talked about fat versus water soluble. In this episode, Jen is going to break down vitamin E and how you can get those essential nutrients, ideally from food.

Water vs Fat Soluble. What is the difference? Sep 06, 2023

There is so much to know about vitamins, minerals, fat and water soluble. In this episode, Jen is going to break down what the difference is between water versus fat soluble.

My high blood pressure story Aug 30, 2023

Life can throw us curveballs and it can be through those events we see spikes in our blood pressure. In this episode, Jen shares her story by identifying her triggers for her blood pressure spike and what preventative measures she takes to look after herself.

Margarine is one step from plastic or is it? Aug 29, 2023

You were told you had high cholesterol, so you did what you felt was best and swapped your butter for margarine. But now you're consuming plastic. What!? In this episode, Jen explains why your margarine is one step away from plastic!

How animals and humans mirror each other Aug 24, 2023

Did you know that humans and their animals mirror each other! In this episode, Jen speaks to Deb Parsonage from Busy Paws about the relationship between humans and their furry counterparts.

Celebrating Three Years of Healthy Life Hacks Aug 22, 2023

Woohoo! It's Healthy Life Hack's 3rd birthday. To celebrate one lucky reviewer will be interviewing Jen, asking her any questions they may have about naturopathy and wellbeing.

You Are A Survivor Aug 17, 2023

You will get through this. You will. You are a survivor. In this episode, Jen talks about the fundamentals of what is happening TO you is also happening FOR you, and how you can decide how your choose to step forward in life.

Stop Using Teabags, They Are Toxic To You Aug 14, 2023

As the fragrant aroma of your brewing tea absorbs into your nostrils, whilst your teabag is brewing in hot water. Did you know you are also brewing 11.6 million microplastics at the same time….and poisoning yourself? In this episode, Jen explains why you need to stop using teabags, how they are poisoning you and what you can do instead.

Natural ways to help Fibromyalgia Aug 09, 2023

Fibromyalgia is a name given to a common group of symptoms marked by generalised pain and muscle stiffness. In this episode, Jen explains the most common symptoms and shares natural ways to help with Fibromyalgia.

Natural ways to support your thyroid Aug 08, 2023

When your thyroid is out of depleted, this can lead to all sorts of health issues including autoimmune and hormone. In this episode, Jen shares her tips on how you can support your thyroid naturally.

Keeping away from the peace stealers Aug 02, 2023

In a world filled with constant distractions, it's important to reflect on those things that often steal the peace from our minds. In this episode, Jen shares her 7 steps to keeping peace of mind.

Creative Problem-Solving Techniques Jul 25, 2023

Problems and challenges are a part of life. Problem-solving enables us to navigate through difficult situations, adapt to new circumstances, and make progress in our personal and professional lives.

The Five Keys To Happiness Jul 18, 2023

‘Jen, I just want to be happy like you.' This a very common phrase both my wife Alice and I hear all the time. In this episode, Jen is sharing their 5 keys to happiness.

My five top lessons learned from my days in the Army Jul 11, 2023

Jennifer Jefferies enlisted in the Australian Army when she was just 17 years old and embarked on a remarkable journey in her 3 years as a training driver and instructor. As she reflects on her Army days, she has been prompted to share the valuable lessons she gained from her experiences. In this episode, Jen talks about her top five lessons learned during her time.

The three most limiting words Jul 04, 2023

We say "I know" by default because it is an acceptable response that implicitly agrees with the other person without necessitating a response. In this episode, Jen discusses how this can be detrimental to your success.

Five ways to stop self-sabotage Jun 27, 2023

Did you know that we are designed to find fault in everything! In this episode, Jen explore why were are programmed this way and how we can stop self-sabotaging.

Five Health Essentials For Shift Workers Jun 20, 2023

“You don’t understand Jen, I’m a shift worker, your health hacks won’t work for me”. In this episode, Jen shares her 5 essential health hacks for shift workers.

Hi, I'm Jennifer Jefferies, a realistic naturopath, author, speaker and wellness expert known as 'The Present Day Wise Woman'. Coming from a place of prevention, I share grounded and realistic advice with humour that is designed to bring about big changes in your life and be easy to implement around the busiest of schedules. No stranger to corporate burnout myself, I've walked the walk, and I draw on my personal experiences to help others go from surviving to thriving. You can learn more at https://www.jenniferjefferies.com - - - - - - Grab my free 'Healthy Life Hacks To Start Thriving!' Guide - https://jenniferjefferies.com/startthriving/ - - - - - - Check out my Health Life Hacks Podcast at www.healthylifehacks.com.au - - - - - - Have you checked out my new Healthy Life Hacks App? 📱 Get your ongoing lessons and tips on ways to live from prevention and keep rocking life! Check it out here 👉 https://jenniferjefferies.com/the-healthy-life-hacks-app/

Mindfulness with Alice MacKinnon Jun 13, 2023

Dr Alice MacKinnon is a Stillness Ninja and Mindfulness expert. In this episode, Jen talks to Alice about her journey in mindfulness, what mindfulness practices are and how you can incorporate them into your life.

Balancing the nervous system Jun 07, 2023

In her 20’s Jen burnt out, and with the help of a naturopath, was able to get on track and create new possibilities. Jen then went on to study naturopathy herself, and one of the most common questions she receives is, ‘what can I do to help my nervous system?’. In this episode, Jen shares how you can balance your nervous system.

What are Pre and Pro Biotics May 31, 2023

‘Jen, what’s the best probiotics to take?’ Just taking probiotics and a poor diet will not reap any benefits. In this episode, Jen explains what probiotics are and how your prebiotics feeds into them, and why it’s important to marry the two.

Lessons From The Camino Way May 23, 2023

The Camino Way (The Camino de Santiago) is the way of the gospel walked by James the Apostle. It has been 10 years since Jen completed the walk herself. In this episode, Jen is sharing lessons she learnt from her journey.

Diet is the most powerful intervention to ageing May 16, 2023

A question Jen frequently gets asked “If there was a bottom line of things you want to be doing in nutrition wise to help us age well, what would it be?” In this episode, Jen shares her top 4 priorities that influence and feeds her body as she ages.

Should you deep sleep for eight hours May 09, 2023

'Jen, my tracking device tells me that I'm not getting 8 hours of deep sleep per night.' In this episode, Jen explains how deep sleep is a crucial part of the sleep cycle and why you should stop wearing sleep trackers.

Jen & Alice's Love Story May 03, 2023

What is the story, how did you guys meet? In this episode, Jen and Alice share their love story, about finding love later in life and how if you're searching for love, you need to show up for it.

How to live a kick ass life with David TS Wood Apr 23, 2023

David Wood is your guide to The Kickass Life. In this episode, Jen continues her chat with her mentor Mr. David TS Woods on how to live a kick ass life.

Growing Your Range With David TS Wood Apr 18, 2023

David Wood is your guide to a The Kickass Life. In this episode, Jen chats to her mentor Mr. David TS Woods about one of her biggest breakthroughs in life, finding her range.

Don't feed the monster Apr 12, 2023

We will always have some monsters in our life - people who disagree, or may even hate on us. However, we get to choose to feed them or not. In this episode, Jen explores the importance of picking your battles and whether it's even worth your time, as time is your most valuable commodity.

142. FOMO versus JOMO Apr 04, 2023

It’s not what you do, but don’t do that brings us to a state of personal power. In this episode, Jen explores the difference of FOMO versus JOMO.

141. Why Niacin Vitamin B3 is my favourite nutrient Mar 28, 2023

Niacin is a vitamin that acts as an antioxidant and plays a role in cell signalling and DNA repair. In this episode, Jen explains the symptoms of niacin deficiency, what niacin does and where you can source niacin.

140. To Sauna or Not To Sauna Mar 21, 2023

Will a sauna help me? In this episode, Jen talks about Infra-red Saunas, why she loves them and how they can help with high blood pressure, heart failure, Dementia and Alzheimer's disease, headaches, Type 2 diabetes, and arthritis.

139. How much protein do we need as we age Mar 14, 2023

Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. In this episode, Jen explains the importance of protein and how much you need to have as you get older.

138. We need 1% of our day for play Mar 07, 2023

Where do you spend your 1% per day? People have forgotten how to play. In this episode, Jen break down the importance of play in our physical and mental health.

137. Navigating The Magnesium Minefield Mar 01, 2023

There are so many magnesiums out there, it's like a minefield! In this episode, Jen explains the types of magnesium, what you need to be aware of and what foods you can obtain your daily doses from.

136. NO is a complete sentence Feb 21, 2023

Do you find it a struggle to say No? In this episode, Jen explains that ‘No’ is a complete sentence and shares how we can substitute saying no.

2. Triangle of Health Feb 21, 2023

Think good health is just about consuming the right food and exercising? Think again. In this episode, Jen dives into the three areas of health – the attitudinal, emotional and physical – and explains how one area out of balance can derail your whole system if you’re not careful.

135. What is melatonin and how does it benefit you Feb 14, 2023

'Jen, what is this melatonin thing you talking about?’ In this episode, Jen explains what melatonin is, and how it benefits your sleep and your body.

134. How to focus Feb 07, 2023

‘Jen why can’t I focus today?’ Research shows that nearly 50% of people regularly have problems focusing and concentrating. In this episode, Jen talks about short term focus and what strategies you can do to help long term.

133. How do I stop emotionally eating Feb 01, 2023

You are halfway through that chocolate bar when you suddenly become riddled with guilt. In this episode, Jen explains why we are emotionally eating and how we can stop that in a holistic way.

132. To Be Unmessable Jan 26, 2023

Life can messy, but how do you show up in it? How do you take your stance as ‘unmessable’. In this episode, Jen talks about life and the moment where you draw the line in the sand to be unmessable and way to can remind yourself to keep being unmessable.

131. The Traps of Trail Mixes Jan 18, 2023

Are you frequently snacking on Trail Mix feeling you’re taking care of your body. In this episode, Jen explains some of the hidden traps with trail mixes and what you do to avoid them.

130. What the marks on your fingernails mean Jan 11, 2023

Do you find yourself looking at your nails wondering what all those marks mean? In this episode, Jen explains that ridges or marks on nails can be more than unsightly but may also indicate a nutritional deficiency.

129. The Dirty Dozen and The Clean 15 Jan 04, 2023

The dirty dozen and the clean 15....these are the fruit and vegetables recognised by the Department of Agric as having high and low levels of pesticides. In this episode, Jen shares which foods are the dirty dozen and which are the clean 15.

128. Don't flog it if you're tired! How mindful movements help to recharge the adrenal glands. Dec 27, 2022

Your body gets to a point where the adrenals are so tired from life that flogging yourselves in the gym to get more energy and lose weight. In this episode, Jen interviews Dr. Alice MacKinnon on why and how specific mindful movements help to recharge the adrenal glands.

127. Setting Your Intentions For A Good Night Sleep Dec 21, 2022

How are you setting yourself up for a good night's sleep? Or, are you just dropping into bed and hoping you get a good night's sleep? In this episode, Jen shares how Jen and Alice set their intention for a great night's sleep.

126. Setting Your Intentions For a Good Day Dec 19, 2022

How do you wake up every day? Do you just jump out of bed and start running, or do you set your intentions for the day ahead? In this episode, Jen shares how Jen and Alice they mindfully set the intention for how they want their day to be.

125. Increase Your Libido Dec 14, 2022

70% of women have low libido and statistics say as you get older the more it drops. Yikes! In this episode, Jen shares her healthy hacks to increase your libido.

124. Sleep Tips 101 Dec 13, 2022

Sleep studies have shown that between 30% - 48% of older adults suffer from sleep insomnia. In this episode, Jen shares her tips to prepare yourself for a great night's sleep.

123. Ignite your life and gut health with fire water Dec 08, 2022

If you could have a drink a day that would help with your immunity and digestion each day would you? In this episode, Jen shares her favourite recipe for fire water which helps reboot your digestive system.

122. Interview with Sean Hawthorne - Sustainable path to achieving goals Nov 30, 2022

Are you constantly wanting to make that transformational change in your life but you feel you're not getting there? In this episode, Jen chats with Sean Hawthorne to talk about the shortest and most sustainable path to achieving your goals.

121. Have you had your M.E.D.S. today? Nov 22, 2022

Have you had your M.E.D.S. today? This is a great reference shared by Tim Baker in his book ‘Patting the Shark’. In this episode, Jen explores what M.E.D.S. means, and how you can incorporate it in your daily life.

120. How to have a happy thyroid Nov 15, 2022

Over the last couple of years, we have seen an increase in our lives, feeling like there is just too much happening. In this episode, Jen shares techniques she uses to bring calm, and enable her to cope when the constant life stresses.

119. Is salt good for you Nov 10, 2022

“Jen, I love salt please tell me it’s good for me.” Yes….and No. In this episode, Jen explores the different types of salts and which ones are bad for you and which ones are good for you.

118. Bringing calm when life gets too much Nov 02, 2022

Over the last couple of years, we have seen an increase in our lives, feeling like there is just too much happening. In this episode, Jen shares techniques she uses to bring calm, and enable her to cope when the constant life stresses.

117. The Hacks To Napping Oct 26, 2022

Researchers found that napping 3 times a week can reduce your risk of heart disease by 37 percent. In this episode, Jen shares research she's found on the benefits of napping and shares her hacks on napping the right way to reap the true value of them.

116. Love or Hate - You Choose Oct 19, 2022

Love is what we are born with and hate is what we are taught. Hate comes from fear. In this episode, Jen explores how love and hate impact our worlds and share some of the techniques she uses to bring more love into her life

115. Why Quick Fixes Don't Work Oct 13, 2022

How many times have you heard this, "if I just eat this, I'll have my summer bikini body in a few weeks!" OR “If I just do this exercise my abbs will pop in a week!” In this episode, Jen shares why quick fixes don’t work and what you should be doing to get those results.

114. The Pain Loop Sep 21, 2022

We hear things all the time from our environment, words that people say. We can choose to allow them to impact us or not. In this episode, Jen shares one of her life lessons on how words and behaviours impact health and what you can choose to do to change that.

113. How emotions and mindset impact your health Sep 16, 2022

We hear things all the time from our environment, words that people say. We can choose to allow them to impact us or not. In this episode, Jen shares one of her life lessons on how words and behaviours impact health and what you can choose to do to change that.

112. Why stress management is the key to weight control Aug 25, 2022

Some stress is good for us, but too much can harm our health – and waistline. In this episode, Jen shares how stress can significantly impact weight gain and why, if you want to get your weight under control, you need to manage your stress better first.

111. Keeping your heart healthy Aug 17, 2022

Aristotle described the heart as the most important organ and the centre of vitality in the body. In this episode, Jen shares why he was right and what you can do to look after your heart and help it to function optimally.

110. Strive for Excellence, Not Perfection Aug 04, 2022

Is your perfectionism holding you back? Do you regularly procrastinate because you are waiting to get things perfect? In this episode, Jen explains how the pursuit of perfection can perpetuate shame, blame and judgement and why it's far more productive to strive for excellence, not perfection.

109. Do you crack or compact? Jul 19, 2022

When the stress and pressure of life are mounting do you crack or compact? In this episode, Jen looks at what we can do to build our tolerance to stress so when it comes, we can stand firm and stable and not crack under pressure.

108. The Dance of Life Jul 07, 2022

What is the dance of life? As we know life can throw us curve balls every once in a while. In this episode, Jen explores what the dance of life is and how the 3Fs and 4Rs come to play their role in helping you navigate those challenges.

107. Interview with Alessandra Sagredo Jun 30, 2022

A mystical state of bliss that requires you to open your mind body and soul channels, that is Soulphoria, the new book written by author Alessandra Sagredo. In this episode, Jen interviews Alessandra on Soulphoria and how you can achieve soulphoria in your life.

106. How aging is a treatable disease Jun 15, 2022

Aging is a disease, a disease that is ‘treatable’. Dr. David Sinclair is a leading world authority on genetics and longevity and in his book, ‘Lifespan’ explores Why We Age - and Why We Don't Have To’. In this episode, Jen explore discusses Dr. Sinclair’s book, longevity genes, and how focusing on your nutrition can enable you to age strongly.

105. Are you too busy for self-care? Jun 08, 2022

Do you keep putting yourself at the bottom of the list because you think you’re too busy for self-care? In this episode, Jen will share why you are too busy not to prioritise your self-care and how life gets much easier when you invest in yourself. You’ll discover nine ways to consciously care for yourself - even in the busiest week.

104. “I’m fine!” May 29, 2022

"I’m fine. I am. I really am. I’m fine. Yep, I’m good. I’m coping. I’m fine.” But, the reality is, when you say that you are fine, you generally aren’t. In this episode, Jen explains what happens when we say, “I’m fine”, and the impacts of numbing our emotions when the world seems too big and complex.

103. The health benefits of eggs May 18, 2022

Eggs are good for you. They really are. But not all eggs are what they are cracked up to be. In this episode, Jen explains the different types of eggs available at your local supermarket and shares the best and worst free-range eggs you can buy.

102. Exercise: It only takes 10 minutes a day May 04, 2022

Think exercise is too hard to fit into your busy schedule? Think again. When life gets busy, our self-care routine is the first to go, but it comes at a high cost to our health and sanity. In this episode, Jen reveals that even 10 minutes of exercise a day can make a big difference to your health and wellbeing and shares simple ways you can fit moving your body into your everyday routine.

101. Menopause: Is it bloating or weight gain? Mar 29, 2022

Has your body not been the same since menopause? Are you struggling to know if you are bloating or gaining weight? In this episode, Jen explains how you can tell the difference and shares nine hacks to help you reduce and prevent bloating.

100. How to boost your metabolism Mar 16, 2022

Do you feel like you have low energy all the time and can't seem to lose weight? It could be your metabolism. In this episode, Jen explains what your metabolism is and shares five simple habits that you can implement to boost your metabolism daily.

99. I Need Patience, NOW! Mar 09, 2022

When life doesn't operate on your timeline, do you get angry and annoyed? Want patience - NOW? In this episode, Jen shares how having patience isn't about being passive; it's about having power. Discover five ways you can cultivate patience and learn to appreciate going with the flow of life.

98. Why cleanse? Mar 03, 2022

When we work hard, we rest. But what about the body systems that constantly clean and detoxify our bodies? To perform optimally, these systems also need rest, and this is where cleansing comes in. In this episode, Jen shares the incredible health benefits you can receive with cleansing and how to do it so that it doesn't create more stress on your body.

97. Are you hungry or bored? Feb 23, 2022

Step away from the fridge! How many times do you go to the fridge or cupboard looking for something to eat when you aren’t really hungry? You’re not alone. In this episode, Jen shares how boredom is the biggest trigger for snacking - and what you can do to change your habits.

96. How to increase your focus Feb 16, 2022

Do you ever wish you had better focus? Do you find yourself constantly disrupted by distractions? In this episode, Jen shares the reasons behind why your mind can be quick to wander and the nine habits you need to develop to sharpen your focus and boost your productivity.

95. You are a blank canvas Feb 09, 2022

Have you ever given yourself the freedom of a blank canvas? It's where you change an area of your life so dramatically that nothing is yet decided or planned? In this episode, Jen shares how she gave up her safe and predictable income to move her career in a completely different direction - despite fear and uncertainty. Learn the five steps on how you can create a blank canvas and give yourself the freedom of letting your imagination run wild to create a life you love.

94. Do I need digestive bitters? Jan 25, 2022

Are you experiencing uncomfortable symptoms like indigestion, heartburn, nausea, cramping, bloating, or gas? It could be because your gut chemistry is out of balance. In this episode, Jen talks about digestive bitters and the foods, fruits and herbs you can have to ease your symptoms and improve digestion.

93. Want to look 4-7 years younger? Jan 12, 2022

One key ingredient to looking younger is a great sex life. In this episode, Jen gets real and asks the crucial question, “Do you want a luscious life that has passion, excitement and sex?” As Jen explains, it often comes down to the language we use around our relationships.

92. Rest is not a reward Dec 22, 2021

Think you need to work hard before you can rest? In this episode, Jen explains why rest isn’t a reward; it’s a basic human need. If you haven’t been factoring in regular downtime, this is your wake-up call. Find out how you can be a happier, healthier, and more well-rounded person by incorporating more rest into your day.

91. It all starts now Dec 14, 2021

Are you telling yourself that you will start your goals in the New Year? In this episode, Jen shares why you need to stop delaying your success and start implementing your new habits now! If you want to end the year strong, then start becoming the person you want to be next year - today.

90. How to protect your energy from energy suckers Dec 08, 2021

Do you have people in your life who are energy suckers? They can be the nicest of people with the best of intentions, but after every conversation, they leave you drained and exhausted. In this episode, Jen shares multiple strategies of how you can protect your energy from any energy suckers you come across.

89. Bringing Your Best To The New Year With Sharon Styman Dec 01, 2021

As we get closer to ending 2021, it feels like we are closing out two years, with many of us returning to normal life for the first time since the onset of COVID-19. But how do we find our way back after this big global reset and a fundamental change in who we are and how we live? In this episode, Jen interviews renowned corporate strategist and personal coach Sharon Styman to discover how we can re-emerge to end the year strong and find a new and better way of living.

88. Open your mind. Your brain will not fall out! Nov 17, 2021

Everyone you come into contact with can teach you something - if you let your mind be open. In this episode, Jen discusses the dangers of a closed mind and shares the benefits of including those you often exclude. When you open your mind, you will find that you also open up your life to more amazing people.

87. Infect someone today Nov 05, 2021

Every moment of every day, our attitude and energy impact those around us. Whether we infect people in a good or bad way is up to us. In this episode, Jen shares the importance of living life, enjoying the moment and sharing our joy and happiness out loud.

86. How would you feed a million-dollar racehorse Oct 27, 2021

If you bought a million-dollar racehorse, how would you look after it to ensure it maintained its value? Chances are you would nurture it physically, emotionally and mentally. Why then, don’t we do it to ourselves? In this episode, Jen gives us the wake-up call we all need and reminds us that we pay the price at some point - it’s either now or later.

85. The importance of self-love with Kim Morrison Oct 19, 2021

Are you showing yourself self-love? In this episode, Jen chats to Kim Morrison, who set a world record as the youngest female to run 100 miles in less than 24 hours, about the importance of mindset and self-love to thrive in today’s world. Be inspired by Kim’s unwavering self-belief and deep understanding that you must take care of yourself first and foremost.

84. Our Deepest Fear Sep 30, 2021

How often do you shrink your success so you don’t make others feel insecure? In this episode, Jen breaks down the famous poem ‘Our Deepest Fear’ by Maryanne Williamson and discusses the important realisation we all need to have, that we can have a far greater impact by empowering others through our growth than playing small to make others feel safe.

83. Do the hard things first Sep 22, 2021

If you do what is hard, life will be easy. If you do what is easy, life will be hard. In this episode, Jen builds on these wise words by Les Brown and shares that while we may want to do what is easy first, real growth is found in doing the hard things first.

82. Anti-inflammatory hummus Sep 14, 2021

In life, we often eat for pleasure, but food can also have therapeutic benefits. In this episode, Jen shares her favourite therapeutic snack, her anti-inflammatory hummus. Find out how each of the ingredients can help heal your body and get the recipe so you can quickly whip it up at home!

81. How to turn on your happy Sep 08, 2021

Are you struggling to be happy? Then it’s time to take conscious steps to turn on your happy hormones. In this episode, Jen delves into each of the happy hormones Dopamine (reward), Oxytocin (love), Serotonin (mood stabiliser) and Endorphins (your body’s pain killers) and the simple actions you can do daily to turn them on for greater happiness.

80. The secret to making anything work Sep 01, 2021

Are you tired of not getting the results you want? In this episode, Jen shares the secret of making anything work and spoiler alert; it’s not about working harder. It’s about knowing what you want and being so positive about it that nothing else but success is possible.

79. The F word Aug 24, 2021

Fasting is a great way to support your overall health and give rest and relaxation to your body systems. In this episode, Jen shares the what, when and how of fasting and explains how it can assist with weight loss, reduce inflammation, lower blood pressure, increase sleep and assist in your overall longevity.

78. Every repetition leaves an imprint Aug 17, 2021

What you think about you bring about. Are you reinforcing positive or negative thoughts? In this episode, Jen talks about the power of our thoughts and how they can become deeply engrained, impacting our beliefs, actions and habits. You’ll find out about the three Rs (reminder, routine, and reward) and how they can change the way you look at the world.

77. Feeding your brain for good mental health Aug 11, 2021

What are you doing to look after your mental health? Are you prioritising it as much as your physical health? In this episode, Jen explains the role of the Serotonin, Dopamine and Cortisol hormones and how they impact our mood, memory, and movement throughout the day. You'll learn the warning signs that tell you when you're out of balance and what to feed your brain for good mental health.

76. Preventing Alzheimer’s Jul 21, 2021

Want to be strong, fit and healthy in your old age - and remember it? Did you know that dementia is the second leading cause of death in Australia? Alzheimer’s disease is the most common form of dementia, impacting 70% of all people living with dementia. In this episode, Jen shares how you can prevent Alzheimer’s and support your mind and body to ensure your brain stays active, sharp and healthy as you age.

75. How to survive a toxic workplace Jul 15, 2021

Do you dread going to work? Unfortunately, most of us will work in a toxic workplace at some point in our lives. The constant negativity, blaming, justifying, complaining, conflict and gossiping can suck the life out of you and have real impacts on your health. In this episode, Jen will share strategies to help your body adapt in a toxic workplace and not be taxed from it if you do decide to keep working there.

74. Hugging and your immune system Jul 08, 2021

Hugging can have incredible benefits on our physical, emotional and mental health. Studies have even shown that giving and receiving a minimum of five hugs a day can reduce the risk of viral respiratory illness by 30%. In this episode, Jen shares how hugs can boost our innate immunity, restore our mental health and bring greater happiness.

73. Lowering your cholesterol Jul 01, 2021

Have you been told that you have high cholesterol? The good news is that this lifestyle ailment is easy to prevent and quick to fix when you know what to do - and do it! In this episode, Jen talks about fats - the good, the bad and the very bad and gives practical tips on how you can reduce your cholesterol and eat your way to good heart health.

72.Acidic vs Alkaline Jun 23, 2021

When our body is more acidic than it should be, we can have skin issues, aches and pains, junk food cravings and inflammation. In this environment, sickness and disease can thrive. So how do you bring your body back into its natural alkaline corridor? In this episode, Jen reveals the factors that can make our body more acidic and what you can do to bring your body back into balance.

71. The eight most powerful words Jun 17, 2021

Tell the truth all the time with compassion; these are the eight most powerful words that you can live your life by. In this episode, Jen shares why just telling the truth is not enough and how you can live into your reality, be authentic and deliver a message that people may not want to hear with kindness. Going through the differences of speaking from your head vs speaking from your heart, Jen will help you have difficult conversations in a way that it’s received with ultimate impact and influence.

70. Dealing with seasonal skin changes Jun 09, 2021

When the seasons change, it can have significant impacts on our skin. Whether you’re in a climate of hot and dry, cold and dry, experiencing both extremes due to air-conditioning or high humidity, our skin can go through a range of changes that require extra care to be taken. In this episode, Jen shares what you need to look after your skin every season, including water intake, moisturising, spritzing, bathing, soaps and essential oils.

69. Are you a shy introvert? May 19, 2021

Do you shy away from situations that push you out of your comfort zone? Maybe it's attending networking events, speaking up in a meeting or starting a conversation with someone new. In this episode, Jen admits to being a shy introvert herself and shares her tips for not letting shyness hold you back from achieving your goals and dreams.

68. Embracing the wise woman in you May 12, 2021

Are you over 50? In Western society, we can often shun ageing, but it's time we see this second part of our lives for what it really is - the best and most exciting years of our life. With kids grown and a successful career had, you can often find yourself called for another purpose. In this episode, Jen shares how you can lean into this new purpose and add significant value to younger generations and society at large as a wisdom keeper.

67. How to avoid drinking to unwind May 06, 2021

Do you find yourself needing a drink every day to unwind? In this episode, Jen shares her own story with alcohol and explains that there's a big difference between choosing to have a drink and needing to have a drink. To help you come from the point of prevention, Jen shares other rituals to put in place, drinks to savour, and ways to destress to prevent needing a drink at the end of the day.

66. Amp up your affirmations Apr 28, 2021

Every day our self-talk affirms the beliefs we have about ourselves - good or bad. That's what makes affirmations so powerful; they allow us to take control of our thoughts and become more mindful of the words and stories we tell ourselves. In this episode, Jen shares how to craft powerful affirmations and use your language to serve and not sabotage.

65. How to stop procrastinating Apr 23, 2021

Are you having trouble doing the things you know you should or would like to do? Procrastination is the habit of delaying a task or goal by distracting yourself with something easier, more enjoyable and often less urgent. While it can seem fun, gratifying and even productive in the moment, it ultimately prevents you from getting where you really want to be. In this episode, Jen shares three practical tips to ditch procrastination so you can get on with achieving your goals.

64. Why can't I ask for help? Apr 13, 2021

Do you feel like you are drowning daily? Think you're meant to keep on struggling without help? Think again. In this episode, Jen talks about the importance of asking for help and tells it straight - asking for help isn't a sign that you are giving up; it's a sign you are downright refusing to.

63. Why walking tall is essential to your health Apr 05, 2021

Amazing things happen when you walk tall. There is something energising about it. As you put your shoulders back and hold your abdomen in, your body is supported, your lungs fill properly, your digestive and nervous systems work more effectively, and you open your heart to the world. In this episode, Jen shares the importance of walking tall for your physical and emotional health and gets vulnerable to why she didn't for a long time.

62. The Power of Proximity Mar 31, 2021

The things that are around us the most are what influences us the most. In this episode, Jen explains the power of proximity and how we need to move the bad (an energy-sucking activity, food we keep craving or a toxic relationship) away from us and the good towards us. If you’ve been struggling with breaking a habit or dependency, then this episode is for you!

61. Are you experiencing regular aches and pains? Mar 23, 2021

Do aches and pains plague you? Not the muscle overuse type of discomfort, but that pulsating, throbbing, hot inflammation pain that can vary in severity throughout your body. In this episode, Jen shares treatment ideas to help you recover from aches and pains as quickly as possible and start living from a place of prevention.

60. What will it take for you to prioritise your health? Mar 16, 2021

The sad reality is that most people will wait until they hit rock bottom before they look after their health. But career success and cool toys are worth nothing if you aren’t well enough to enjoy them. In this episode, Jen shares how to reorder your values and habits to move yourself up the priority list and invest in your health before getting a life-altering diagnosis or condition.

59. Are you experiencing vaginal dryness? Mar 09, 2021

Did you know that 50% of post-menopausal women experience vaginal dryness, and 17% of women aged 18-50 experience problems with vaginal dryness during sex? In this episode, Jen delves into the causes for vaginal dryness like menopause, insufficient arousal, disconnection with your partner, stress, worry and overwork and what you can do to bring back the juicy life.

58. Do Doona Days work? Mar 03, 2021

Mental health and self-care have become much bigger conversations since the pandemic significantly changed how we live and work. In this episode, Jen explains the concept of a Doona Day, a self-care day to take when those daily stressors are tipping you over the edge, and you need a time out. If you’re finding that you’re not sleeping well, are short and snappy, and dreading Monday it might be time for a Doona Day!

57. Why am I so short-tempered? Feb 26, 2021

Are you finding yourself losing it over the tiniest things? In this episode, Jen delves into anger and frustration and what is sitting behind these big emotions - unmet expectations. You will learn why the typical reaction of forcing your anger down and beating yourself up will only lead to more anger. She’ll share how you can switch from reacting to responding and why you need to be kinder to yourself, particularly in these stressful times.

56. Preventing and managing headaches Feb 23, 2021

Did you know that there are five main types of headaches? In this episode, Jen talks about migraines, tension, sinus, cluster and sexual headaches, why they come, how you can prevent them, the best ways to treat them and when you should get them checked by a doctor.

55. Is your life reasonable or remarkable? Feb 17, 2021

What are you striving for a reasonable life or an extraordinary life? A reasonable life is good, comfortable and predictable, but an extraordinary life is remarkable, amazing and packed full of juicy experiences. In this episode, Jen shares how you can make your life extraordinary by ditching excuses and stretching your comfort zone.

54. Burnt Chop Syndrome Feb 13, 2021

How many times in life do you give the best to everyone else only to save the burnt leftovers for you? In this episode, Jen gets real about putting yourself last and explains why continual self-sacrificing is not the right thing to do but rather a disservice to the ones you love the most.

53. How to bring your appetite into balance Feb 09, 2021

Food is essential to our wellbeing, but occasionally our desire for it can go out of balance. Whether you are eating too much, too little or to console your emotions, in this episode, Jen shares what influences your appetite and how to bring it back into balance.

52. The four most powerful words Feb 04, 2021

Imagine if you could improve your happiness, lower your stress, boost your resistance to common ailments, enhance your physiological and psychological wellbeing and build your self-esteem, self-confidence and coping skills. In this episode, Jen shares four powerful words that can help you achieve all of it.

51. How to prevent overwhelm Feb 01, 2021

Did you know that it takes an average of 23 minutes and 15 seconds to get back to a task once you are distracted? In this episode, Jen talks about how you can minimise distraction, take back control of your time and sharpen your focus to prevent overwhelm.

50. How to stop Groundhog Day thinking Jan 28, 2021

Is every day feeling like Groundhog Day? You get up you feed, you go to work you feed, you come home you feed and go to sleep, then wake up and do it all over again. In this episode, Jen shares how you can break the cycle and have an epic year regardless of the restrictions on you at the moment.

49. The case for ginger Jan 26, 2021

In traditional Chinese medicine, ginger is used to remedy a wide range of issues, including aches and pains, inflammation, chest congestion, coughs and colds, digestion, and metabolism problems. In this episode, Jen talks about the health benefits of having more ginger in your diet and how daily ginger shots can be beneficial for staying strong, fit and healthy.

48. How to have great skin (Part 2) Jan 23, 2021

Our skin is what protects us from the outside world, making it one of our largest and most important organs. Are you treating it like one? Continuing with the topic of great skin, Jen shares more tips to improve your complexion, including how to get a healthy glow, what essential oils to use, the toxins to reduce and avoid and more.

47. How to have great skin (Part 1) Jan 14, 2021

Want great skin, but nothing seems to work? In this episode, which is part 1 of 2, Jen shares how to have great skin and age well. You will learn how to protect your skin and renew your skin cells, what cleansers and moisturisers to use and why you need more Vitamins A, C and E in your diet.

46. Why on time is late Jan 14, 2021

Think arriving on time is the way to show up in life? Think again. In this episode, Jen explains why being on time is actually late and why arriving early is a sign of deep respect for someone else’s time and a sure way to minimise the stress and pressure in your life.

45. How to keep your iron levels happy Jan 07, 2021

Did you know that these days most people are low in iron? In this episode, Jen talks about the signs of low iron, what can impact your absorption of it and how you can make sure you get enough iron-rich foods in your diet, including great plant-based options for vegetarians.

44. The emotional mirrors in your life Jan 05, 2021

Do some people trigger an emotional response in you? In this episode, Jen explains how these triggers act as an emotional mirror and that what shows up in our life (the good, the bad and the ugly) reflects something in us. Jen shares how to use these triggers as opportunities to analyse who we are or have been and turn them into life lessons to learn and grow from.

43. How to start the New Year strong Jan 04, 2021

As 2020 comes to an end, it’s crucial to close out the year properly so you can start the New Year with renewed hope, motivation and strength. In this episode, Jen takes you through her end of year habits and gives us a necessary reminder to think beyond our current restrictions to dream without limitations.

42. Is butter good for you? Jan 04, 2021

A lot has been said about butter and margarine over the years, so how do you know what the healthiest choice is for you? In this episode, Jen debunks the myths around butter and margarine and shares the pros and cons so that you can make an informed decision for your health. Plus, you’ll also hear what Jen uses and how she keeps it as close to nature as possible.

41. Have you got GAS? Dec 23, 2020

General Adaptation Syndrome or GAS as it is often called is a term used to determine your body’s reaction to stress. Good stress, that nervous excitement you can get, has been proven to be good for you, but bad stress, that constant day-in-day-out stress isn’t, it taxes your body significantly, particularly your adrenal glands. In this episode, Jen explains the three stages of GAS - the alarm reaction, resistance stage and exhaustion stage, and shares the risks to your health when you stay months or years in the amped-up flight or fright zone.

40. How did your best friend become your best friend? Dec 23, 2020

When you think about how friendships are formed, they start by one person saying "hello" and you both finding common ground. As for best friendships? This happens when you let your guard down, and the other person in and they reciprocate. In this episode, Jen explains how you can create deeper friendships faster - and why life is too short not to let people in.

39. Are you a crap magnet? Dec 16, 2020

What you think about you bring about! Your thoughts and language can have a drastic impact on your mindset and what you manifest in life. So, if you are thinking crap thoughts, guess what? You are going to bring about more crap in your life! In this episode, Jen shares how you can shift your mindset to stop living your future out of your past to manifest what you really want.

38. Are you doing or being? Dec 15, 2020

Are you a driven, go-hard person who loves to learn and achieve constantly? In this episode, Jen talks about how she had to learn to balance her desire to keep doing with simply being to prevent burnout. From listening to fiction books to taking the time to self-care and nurture yourself, Jen will share tips on how you can achieve more by bringing greater balance to your life.

37. Move your but! Dec 10, 2020

Are you hiding behind the word 'but'? 'But' is a word we often use as an excuse or justification for our actions or lack of actions. If you aren't careful, it can disempower you from playing the bigger game you want to play. In this episode, Jen discusses the importance of watching your words and shares strategies to help you move your but to start living the life you want to live.

36. Bringing yourself into balance with kinesiology Dec 08, 2020

Stress and anxiety from life, trauma and illness can stay locked in our muscle memory and cause energy blockages, imbalances and disease in our bodies. Kinesiology is a therapy that uses muscle monitoring to help bring about balance and awareness. In this episode, Jen speaks to Sal from Flow State Mind Breathe Motion, to find out more about kinesiology and how it can help you to be more in tune with your body.

35. Closing the year strong Dec 03, 2020

In the year 2020, the only certainty has been uncertainty. With emotions heightened from a stressful year and the impending holiday season, it’s crucial to get insight into your emotional needs. In this episode, Jen does a surrogate reading of her Aromatherapy Insight Cards to identify three essential oils to help and support you to close out the year strong, fit and healthy.

34. The importance of your blood cycle Dec 03, 2020

Have you ever wondered why you can only give blood every 2-3 months? It’s because you need to wait until you complete a full blood cycle. In this episode, Jen talks about how your blood and body regenerates and why you need to think in seasons if you want to make long-term changes to your health and habits.

33. The power of saying YES! Nov 26, 2020

Do you like waiting to have everything figured out before you take action? In this episode, Jen reveals the power of saying yes to goals and opportunities before you are ready, and how taking more action will lead to less self-doubt.

32. The not so sweet truth about sugar Nov 26, 2020

Ever wondered what the difference is between sugars? In this episode, Jen delves into the facts about Stevia, Xylitol, Sorbitol, Coconut Sugar, Maple Syrup and Agave and reveals the good sugars and some surprisingly bad ones.

31. Are you attracting or repelling? Nov 18, 2020

Have you ever experienced obstacle after obstacle when trying to achieve a goal? When you push hard for what we want in life that energy can end up pushing away the very thing you want most. In this episode, Jen talks about the role of energy in success and the importance of shifting your energy from push to flow to attract and not repel what you want.

30. Hacking your happy hormones Nov 16, 2020

Your happy hormones can have a significant impact on your confidence, drive, motivation and success - so how do you make sure they are in balance and working for you? In this episode, Jen talks about Dopamine, Oxytocin, Serotonin and Endorphins and how you can hack your happy hormones to get the hits of happy that help you live and achieve more.

29. Fear or excitement? Nov 12, 2020

What is holding you back from everything you want to be and do? Chances are the same thing that holds all of us back - fear. In this episode, Jen explains that fear has the same physical response in our body as excitement; the only difference is the way we think about it and breathe through it.

28. The truth about the Keto Diet and Intermittent Fasting Nov 10, 2020

The Keto Diet and Intermittent Fasting have become trendy over the last few years, and while they have their place, they are not ideal for weight loss. In this episode, Jen explains how the Keto Diet and Intermittent Fasting puts enormous pressure on your body systems through deprivation and is not sustainable for the long-term.

27. Maintaining self-discipline Nov 06, 2020

Maintaining self-discipline is often the secret to getting the rewards we want and the growth we need - so why do we struggle so much with it? In this episode, Jen shares tips on how to stay focused and motivated when we don’t feel like it, and why it’s vital to run towards the things that appear ‘too hard’.

26. The lazy lymphatic system Nov 03, 2020

Your lymphatic system is the vacuum cleaner of your blood. It helps rid your body of toxins, waste and other nasties, making it an essential part of your immune system. But as the laziest system in your body, it doesn’t do its job well without your help. In this episode, Jen shares simple hacks to help you support your lymphatic system to boost your overall health.

25. Are you fascinating or fascinated? Oct 29, 2020

The closest feeling we can experience to love is fascination. When you are fascinated with someone, you are present, engaged, listening and connected. The only challenge is, most of us try to be fascinating, the object of attention, instead of being fascinated, giving someone else our attention. In this episode, Jen discusses the importance of being fascinated to give others the attention and connection they need and deserve.

24. Let's talk about sex, baby! Oct 26, 2020

Are the stressors of life affecting your libido? When you are stressed, your adrenal energy, hormone levels, and sexual desire can be impacted in a big way. In this episode, Jen gets real about sex and shares how you can get your body out of survival mode, so it doesn't turn your libido off as a way to cope with stress.

23. You know what to do Oct 23, 2020

Ever thought you don't know what to do to next to move forward in an area of your life? In this episode, Jen will challenge you with her belief that we all do know what to do - we just don't do it. Demonstrating that there is a big difference between knowing what we need to do and doing what we need to do, Jen sheds light on the big issues that get in our way - procrastination, self-sabotage and not listening to your intuition.

22. We aren't one body system Oct 23, 2020

Think you can isolate one body system, take action to support and improve it and have your overall health improve? Think again. There's not one quick and easy fix. In this episode, Jen explains the importance of looking at your body as a whole, to move beyond symptoms and get to the root cause.

21. Are your emotions feeding your physical imbalances? Oct 18, 2020

Emotions play a significant role in both our health and illness. In this episode, Jen talks about how to identify emotional stress in your body and choose the right essential oils by using Aromatherapy Insight Cards. Jen is joined by friend, artist and illustrator of her Aromatherapy Insight Cards, Karen Osborn.

20. Skinny doesn't mean healthy Oct 16, 2020

For many being skinny is at the top of their health goals, but skinny doesn't mean healthy. In this episode, Jen explains why body weight isn't the best indicator of internal wellbeing and provides tips around how you can be and feel your healthiest self.

19. If you screw up, so what? Oct 08, 2020

When things go wrong, do you beat yourself up or build yourself up? If you’re like most people, you criticise yourself and then compare your failure to the perceived success of someone else, but this doesn’t serve you. In this episode, Jen shares why we need to screw up, learn, tweak and try again to grow and the importance of spending most of our time focusing on our strengths and celebrating our progress.

18. Digestive enzymes - why you need them Oct 06, 2020

When your digestive enzymes are out of balance, your body is unable to digest your food properly and absorb the nutrients it needs to function effectively. In this episode, Jen talks about the signs your body will give you when your gut chemistry is out and what you can do to bring it back into balance.

17. Staying present Oct 01, 2020

Are you so busy living in the past or the future that you’re not enjoying the present? In this episode, Jen shares how slowing down and focusing on one thing at a time can reignite your passion, bring more excitement into your life, minimise your stress and improve your overall health.

16. Caving to a craving? Sep 29, 2020

When you’re stressed, your body can start to crave foods for comfort. In this episode, Jen delves into what your stress cravings can mean and how you can give your body and more specifically your brain what it needs without giving in to those sugar, carbs and fatty cravings.

15. Is it urgent or important? Sep 28, 2020

We live in a day and age where everything is expected instantly, and it’s causing us enormous amounts of stress and pressure. In this episode, Jen shares one of her stress minimising strategies; a simple question helps her assess the priority of the tasks and activities in her day and determine whether it needs to be done now, later or by someone else.

14. Why the food pyramid is really square Sep 22, 2020

If you want to keep your nutrition in balance it’s not a pyramid that you should be basing your meal choices on, but a square. In this episode, Jen shares why the pyramid isn’t balanced and breaks down the foods and the portions you should be eating to maintain good health.

To download the show notes go to www.healthylifehacks.com.au

13. Get Comfortably Uncomfortable Sep 16, 2020

Do you love staying in your comfort zone? In this spontaneous episode, Jen shares how she lets herself get comfortably uncomfortable by choosing a life of ‘yes’. You’ll hear about her latest challenge that got her so uncomfortable she had to accept help to get through it.

For show notes go to www.healthylifehacks.com.au

12. What Your Pimples Mean Sep 14, 2020

Think your pimples are due to hormones? Think again. In this episode, Jen explains why your breakouts and where they are on your face can tell you a lot about your nutrition and how well specific body systems are working. You’ll also learn how to guard against pimples by protecting your skin from the inside out.

For show notes go to www.healthylifehacks.com.au

11. Is your tea habit bad for you? Sep 11, 2020

Love a good cup of tea? These days many people are making the switch to tea for a healthier option, but did you know some teas are worse than coffee? In this episode, Jen takes you through the different types of teas and shares which ones are the best to sip and enjoy.

For show notes go to www.healthylifehacks.com.au

10. How Stress Shortens Your Life Sep 07, 2020

Are you burning the candle at both ends? Stress, chronic depression and unhappiness can tax your body in ways you don’t even realise. In this episode, Jen looks at what you can do daily to minimise your stress, support your wellbeing and ensure you are lengthening your life - not shortening it.

For show notes go to www.healthylifehacks.com.au

9. What's Your Poo Telling You? Sep 03, 2020

Your poo can tell you a lot about your health. In this episode, Jen answers all of the secret poo questions you've been wondering about but haven't wanted to ask. You'll learn what your poo should look like, what deficiencies it can reveal, how frequently you should go and how much it can impact your health if you're not emptying well.

8. From Breakdowns To Breakthroughs Sep 01, 2020

Life wasn't meant to be easy if it was, how would we grow? There will come a time where things don't go to plan; we'll be thrown out of balance, and events will rock you to your very core. But, as Jen shares in this episode, it's often these life-changing moments that change you into a better person or lead you to more remarkable outcomes.

7. 3 Essentials To Reboot Tired Adrenal Glands Aug 25, 2020

Sleepy, sluggish, stressed? Jen shares the three essentials needed to reboot tired adrenal glands - good food, good rest and good play! You’ll learn fun and practical ways to take the stress off your adrenals including a list of the best foods to support your recovery.

To receive the show notes for this episode go to www.healthylifehacks.com.au

6. Keeping Your Mind Healthy Through COVID Aug 25, 2020

We know the importance of nourishing our bodies – but what about our minds? In this episode, Jen talks about the importance of looking after your mental wellbeing through stress and shares tips on how to stay optimistic – even through a pandemic.

To receive the show notes for this episode go to www.healthylifehacks.com.au

5. Essential oils, natures perfect remedy Aug 08, 2020

Healing oils and herbs have been used as remedies for thousands of years. In this episode, Jen shares how this natural ‘old-time pharmacy’ can help keep those nasty bugs and pathogens away. Plus you’ll hear about Jen’s go-to blend that ensures she’s breathing clean and filtered air to stay well especially in times like now in 2020.