The Wellness Nurse

Does Poor Health Run in Your Family? Do these 3 Things to Break the Cycle

If you feel stuck in a cycle of poor health for yourself or within your family, low energy, creeping weight gain and rising chronic disease risk, this episode shows you how to finally take control of your health and change your health story long term. You’ll discover three powerful, evidence-based moves to prevent lifestyle-related chronic disease, improve your daily energy and increase your chances of healthy longevity, including how to get a clear health baseline so you stop guessing and start making confident health decisions. Hosted by Ros Lindsey, a registered nurse with 30 years’ experience and a Masters of Public Health, this conversation is for busy adults who want realistic preventive health strategies and sustainable lifestyle changes, not quick fixes. ⏰ Timecodes ⏰ 00:00 - Introduction: Why focusing on what you can control matters 02:20 - Ros Lindsey’s expertise and approach 03:20 - The three key strategies for long-term health 04:25 - Step 1: Get your health baseline with free tools 07:41 - Step 2: Find your personal motivation for health 10:30 - Step 3: Develop a personalised, manageable plan 13:14 - Special offer: Access your Wellness Roadmap for $27 with code PODCAST 15:36 - Closing: Take action Resources Mentioned Ros’s website and resources: https://roslindsey.com Health Selfie – free multi‑assessment check‑in (5 year type 2 diabetes risk, alcohol intake, brief mental health assessment, BMI, activities of daily living). https://www.roslindsey.com/health-selfie-app *The Health Selfie app is only available via my website and on a computer, not on a mobile phone Preventive Health Checklist – Keep up to date and on track with your health checks. Know which blood tests, heart checks and cancer screenings to talk to your GP about by age and risk. https://www.roslindsey.com/freebies 100 Reasons to Prioritise Your Health – free PDF to help you uncover your personal “why” https://www.roslindsey.com/100reasons Wellness Roadmap – step-by-step online course to build a personalised health plan using the six pillars of lifestyle medicine (use code PODCAST for $27 pricing). https://www.roslindsey.com/wellness-roadmap-online-course This episode is for you if you’re interested in: how to break the cycle of poor health and low energy; How to break the cycle of poor health in families; how to prevent lifestyle-related chronic disease; how to get a health baseline so you stop guessing; realistic preventive health strategies for busy professionals and parents; nurse-led, evidence-based lifestyle medicine; improving long-term health and longevity with small steps; reducing risk of type 2 diabetes, heart disease and dementia through lifestyle changes. Work with Ros Lindsey 1:1 online preventive health consultations: personalised support to understand your health baseline and create realistic next steps across movement, nutrition, sleep, stress, social connection and avoidance of risky substances. Book at https://roslindsey.com/bookings Wellness Roadmap online course: design your personalised health plan with clear, doable actions using the six pillars of lifestyle medicine. Access via roslindsey.com (code PODCAST) Wellness workshops for employees: evidence-based, practical wellbeing sessions for workplaces. Enquire via roslindsey.com or email roslindsey@launchlongevity.com Connect with Ros Website: https://roslindsey.com Instagram: https://www.instagram.com/roslindseylife/ Subscribe to YouTube: https://www.youtube.com/@TheWellnessNurse/videos LinkedIn: https://www.linkedin.com/feed/ Email: roslindsey@launchlongevity.com Disclaimer This podcast provides general information from a registered nurse and public health professional and does not create a nurse-patient relationship. It does not replace individual medical advice, diagnosis or treatment. Always consult your GP or other qualified health professional before changing medications, medical care or screening, especially if you have existing conditions or symptoms.

Getting Older means Getting Frail and Sick. Bust That Myth Now!

Getting older means getting frail and sick? Think again. In this episode you’ll step inside a real circus training space and watch older adults challenge gravity, smash aging myths and show why the way you move, land and build strength can completely change what a fall means for your future. This Video/Podcast Is for You If You’re Interested In: Fall prevention and safer movement for older adults Staying strong, balanced and independent as you age Healthy aging, frailty prevention and longevity Fun, playful exercise like circus, acrobatics and parkour‑inspired movement Reducing hip fracture risk and understanding falls in later life Overcoming fear of trying new physical activities in midlife and beyond Evidence‑based lifestyle medicine for strength, confidence and independence Key Takeaway Why the belief that “getting older means getting frail and sick” is a myth you don’t have to accept. How circus‑style movement and safe risk‑taking can help older adults build strength, balance and confidence. Why knowing the right way to fall is just as important as preventing falls in the first place. How fun, games and a supportive coach make it easier to stay active and push past fear. Practical ideas to start moving more safely and find age‑inclusive activities where you live. ⏰ Timecodes ⏰ 0:00 Getting older, frail and sick – myth busted and episode intro 1:12 Meet Ros and guest Jonathan Dragt at the Circus Centre 2:44 How circus and safe risk‑taking help at any age 6:19 What “wrapped in safety” means in these classes 7:05 Class structure: small groups, 1:1 progressions and tailored challenges 8:37 Fun, games and why play keeps adults moving 9:35 Why learning to fall and roll more safely matters for hip fracture risk 10:41 Inside Fearless Academy’s fall‑training and circus classes 12:52 Class options for beginners and 50+ adults 19:30 Safety reminder, where to start and how to get support Resources Mentioned Ros Lindsey website – Blogs, resources and bookings for 1:1 consultations and workshops: https://www.roslindsey.com/ Free PDF: “30 empowering tips to move, thrive and transform your life” in the freebies section at https://www.roslindsey.com/freebies Fearless Academy – Circus-based fall‑prevention and confidence‑building classes (Confidence Through Circus, Fit and Ready to Roll, Circus & Acrobatics 50+): https://www.fearlessacademy.com.au/ Dr Kaye Cleave https://www.instagram.com/ageingdisgr... Local circus, judo, gymnastics and martial arts clubs as options for safe movement and learning to move and land more confidently What to Do Next Download “30 empowering tips to move, thrive and transform your life” from the freebies section at roslindsey.com SUBSCRIBE to The Wellness Nurse Podcast for regular inspiration and education to live well for longer! Work With Ros Lindsey 1:1 Online Preventive Health Consultations Work with Ros one‑to‑one online to apply the six pillars of lifestyle medicine—movement, nutrition, sleep, avoidance of risky substances, social connection and stress management—to your life. Together you’ll review your current habits, clarify your goals and design a realistic, evidence‑based plan to improve your health, prevent lifestyle‑related chronic disease and support healthy aging. Book a consultation: https://www.roslindsey.com/bookings Wellness Workshops for Your Workplace Bring Ros into your workplace to run interactive Wellness Workshops that improve staff wellbeing, reduce burnout risk and support healthier, more sustainable performance. Workshops can cover topics such as healthy aging and fall prevention, strength and balance, stress and sleep, and everyday strategies for healthier living. Enquire about workshops: visit roslindsey.com or email roslindsey@launchlongevity.com Free Resources and Self‑Guided Support If you’re just getting started, explore Ros’s free resources at roslindsey.com. You’ll find blogs, checklists and downloadable tools (including “30 empowering tips to move, thrive and transform your life”) to help you take small, practical steps toward more movement, better energy and healthier aging. Do a completely free self check-in of 5 key areas of your health with The Health Selfie https://www.roslindsey.com/health-sel...

New Years Resolutions? Dream Big!

New Year health goals, why New Year resolutions fail and how to build healthy habits that actually last are at the heart of this episode on long term health. This conversation dives into behaviour change, dreaming big, visualisation and practical lifestyle strategies that help you change your health trajectory and reduce the risk of lifestyle related chronic disease. Host Ros Lindsey is a Registered Nurse with a Master of Public Health who's dream is to see Australians become the healthiest people in the world! She helps people create a custom plan to successfully make the biggest impact on their health for their efforts through tools like the Health Selfie app, online courses, workshops and 1:1 support at roslindsey.com. She is joined by Swedish born entrepreneur Kristina Karlsson, founder of global stationery brand kikki.K and now Dream Life, whose journals and planning tools help people dream big, plan by quarter and take tiny daily actions toward a life and health they love. Key Points Why so many New Year resolutions fail and how to approach health differently this year. How to dream first (without limitations), then choose three key dreams for the year and break them into quarterly goals and daily habits. The power of visualising your life and health 10 years from now Why tiny consistent actions, self compassion, gratitude, tracking “daily wins” and surrounding yourself with like minded people matter more than motivation or perfection. ⏰ ⏰ Timecodes ⏰ 0:00 Why New Year health goals fail; Ros’ mission 3:15 Kristina’s journey: Sweden, kikki.K, Dream Life 7:20 Why she stopped setting New Year’s resolutions 11:10 Visualising your future health and life 20:33 Ros’ step‑by‑step way to choose your starting point 23:19 Tiny daily actions and doing it “tired” 27:20 Gratitude, self‑care and Daily Wins 37:59 Turning big dreams into simple actions 45:22 Health Selfie and knowing your “why” 51:29 Thinking about your 80–90‑year‑old self and independence Resources Mentioned For all resources go to The Wellness Nurse website https://www.roslindsey.com/ [https://www.roslindsey.com/] 🔬Health Selfie App – a free 10 minute self assessment 🧭The Wellness Roadmap online course – Ros’ self paced program to help you assess where to start and learn how to overcome all the obstacles you may experience this year. 👩‍⚕️1:1 Online Consultations with Ros – personalised lifestyle medicine and preventive health support to design a targeted plan that makes the biggest impact. The Dream Life Store https://www.thedreamlifestore.com/ [https://www.thedreamlifestore.com/] Your Dream Life Starts Here – book by Kristina Karlsson, with dreaming and planning exercises. WHAT TO DO NEXT Take one small action for your health and subscribe to The Wellness Nurse Podcast to get regular inspiration and education to help you on your health journey. Like and share with your loved one's to help them too! Visit https://www.roslindsey.com/ [https://www.roslindsey.com/]  to explore resources. There are lots of freebies to help you on your health journey: preventive health checklist, boost your health habits, how to get moving and thrive! Do The Wellness Roadmap online course, so you can clarify your “why”, choose your best starting point and be equipped to face any obstacle throughout the year. This will absolutely set your year up for success! Book a 1:1 online consultation at roslindsey.com/bookings for a customised plan, so your efforts are targeted, strategic and set up to make the biggest impact from the start. Connect with Ros Lindsey Website: https://www.roslindsey.com Instagram: https://www.instagram.com/roslindseylife/ for loads of inspo Email: roslindsey@launchlongevity.com [roslindsey@launchlongevity.com] Like the episode and leave a review so others can find evidence based, practical health guidance. Share this episode with someone setting New Year health goals who wants this year to be different. Disclaimer This podcast and its show notes are for information and education only and do not constitute personal medical, nursing or allied health advice. They do not replace an individual consultation with your GP, specialist or other qualified health professional who can assess your specific medical history, medications and circumstances. Always seek the advice of your own healthcare provider before starting, changing or stopping any treatment, medication, supplement, exercise program or health related behaviour, and always seek professional advice promptly.

Cancer Survivor 20 Years on, Prioritising Wellness at Home and Away

Cancer Survivor 20 Years On: Prioritising Wellness at Home and Away is an inspiring conversation about how a two-time cancer survivor protects her health at home, when flying and at conferences, and through the holiday season. Cathryn Mackiewicz joins The Wellness Nurse host Ros Lindsey, a registered nurse with a Masters of Public Health, to share realistic lifestyle medicine strategies for movement, nutrition, sleep, alcohol, social connection and stress management. ⏰ Timecodes ⏰ 0:00 Cathryn’s cancer story and prognosis 2:22 Meeting at APNA; wellness after cancer 2:52 Healthy flying: hydration, no alcohol, socks, snacks 3:32 Packing light: capsule wardrobe, yoga mat, runners 6:00 Daily practices: Pilates, Strong Pilates, meditation 7:47 Rebuilding fitness and running again 10:36 Living with diabetes, heart risk and sarcoidosis 13:39 Simple food swaps and stable glucose 18:46 Alcohol, mood and sleep 21:30 Christmas movement, feasting and Hydrolyte 25:02 Saying no and valuing your time 27:09 Budgets, Christmas funds and staggered bills Key Things in This Episode How Cathryn rebuilt health and fitness over 20 years after a poor cancer prognosis as a 36-year-old single mum. Simple routines for staying well when travelling and at conferences: hydration, movement, meditation and smart packing. Everyday habits at home: Pilates, Strong Pilates, running, meditation and protecting muscle mass after menopause. Practical food and alcohol strategies for conferences and Christmas that support sleep, mood and blood glucose, while still enjoying the day. Links & Resources Free guide – “Obstacles and Detours: The Roadmap Forward” (60 obstacles + 60 strategies): https://roslindsey.com/overcome Website: https://www.roslindsey.com [https://www.roslindsey.com] Australian alcohol guidelines: https://www.health.gov.au/topics/alcohol/about-alcohol/how-much-alcohol-is-safe-to-drink Work with Ros & Connect 1:1 online consultations & Wellness Workshops: https://www.roslindsey.com/bookings [https://www.roslindsey.com/bookings] Instagram: https://www.instagram.com/roslindseylife/ YouTube: https://www.youtube.com/@TheWellnessNurse/videos [https://www.youtube.com/@TheWellnessNurse/videos] LinkedIn: https://www.linkedin.com/feed/ Email: roslindsey@launchlongevity.com Make This Episode Work For You Subscribing to The Wellness Nurse is a simple way to keep evidence-informed, practical health tools landing in your feed so you can take the next small step in your own wellness journey each week. Sharing this episode with your loved ones invites them into that journey with you, so you can support each other to move more, eat well, sleep better and reduce long-term disease risk together. Disclaimer This episode and description provide general educational information only and do not replace personalised medical, nursing or allied health advice. Always consult your own healthcare provider before changing your cancer care, chronic disease management, exercise, alcohol intake or diet.

Increase Your Bone Density and Prevent Osteoporosis

Bone density and osteoporosis prevention are critical to aging well and living a longer, healthier life. In this episode, Ros Lindsey, The Wellness Nurse—a registered nurse with a Masters of Public Health—shares Hazel’s inspiring journey of improving her bone health through resistance exercises, lifestyle changes, and ongoing determination. Listeners will gain actionable insights on how to monitor bone health, access key medical tests like DEXA scans, and begin practical, effective training to protect against fractures and build more resilient bones. Key Points Hip fractures affect 19,000 Australians annually, with many preventable through lifestyle intervention. Hazel’s surprising osteopenia diagnosis despite an active lifestyle, and her decision to implement a clinic-prescribed resistance training regimen. Detailed overview of the core exercises Hazel followed: crab walks, deadlifts, running on the spot, and why they are central to her improved bone density. Importance of regular bone density scans (DEXA), how to arrange one through your GP, and Medicare coverage benefits. Lifestyle strategies boosting bone health: quitting alcohol, hormone replacement therapy, and calcium-rich diet enhancements. The profound impact of small, consistent actions over time demonstrated through Hazel’s improved bone density scans and sustained motivation. ⏰ Timecodes ⏰ 0:00 - The alarming rate of hip fractures and The Wellness Nurse’s mission to educate on prevention 6:00 - Hazel’s story: osteopenia diagnosis and early health responses 6:45 - Introduction to her clinic’s prescribed resistance exercise program and initial challenges 7:25 - Highlighted exercises targeting muscle strength and impact to support bone density gains 9:59 - How to get a DEXA scan, Medicare item numbers, and the importance of early detection 10:11 - Step-by-step on Hazel’s workout routine for bone health and improved stamina 16:06 - Overcoming barriers and maintaining exercise consistency for real results 17:16 - Significant improvements in bone density acknowledged by medical professionals 22:21 - Encouragement for anyone to begin bone health improvements at any stage of life 25:07 - Additional lifestyle support strategies for bone strengthening 26:44 - The power of social exercise and community engagement for motivation 28:10 - Resources and how to connect with Ros Lindsey for guidance and free checklists Resources Mentioned DEXA bone density testing — when and how to request with Medicare support Ros Lindsey’s comprehensive Preventive Health Checklist and free wellness downloads: roslindsey.com Community connection groups like Stitch for social motivation and physical activity What to Do Next Start your bone health journey today by having a conversation with your GP regarding the suitability of A DEXA scan for you. Download Ros Lindsey’s free Preventive Health Checklist to track your screenings and lifestyle measures. Roslindsey.com See Freebies Incorporate bone-strengthening exercises like those Hazel used — crab walks, deadlifts, and impact movements — gradually and safely, in partnership with your healthcare provider or personal trainer to ensure good technique and prevent injury. This Podcast Is for You if You’re Interested in Practical osteoporosis prevention strategies Natural ways to treat osteopenia Resistance and weight-bearing exercises for strong bones Women's health, especially related to menopause and hormones Healthy aging tactics for fracture risk reduction Lifestyle medicine and actionable wellness tips Real-life bone health success stories Motivation and safety advice for older adults beginning exercise Work with Ros Lindsey 1:1 Online Consultations Personalised health coaching with Ros Lindsey, a registered nurse and wellness expert, to craft an effective preventive health care plan that fits your lifestyle. Book your session at roslindsey.com/bookings. Wellness Workshops for Employees Bring Ros into your workplace for empowering wellness workshops focusing on chronic disease prevention and healthy longevity - to boost productivity in the workplace and decreased absenteeism. Online Courses & Group Coaching Join Ros’s science-backed programs like The Wellness Roadmap for structured, sustainable health improvements with supportive community accountability. roslindsey.com/wellness Connect with Ros Lindsey Instagram: @roslindseylife LinkedIn: Rosalind Lindsey on LinkedIn Email: roslindsey@launchlongevity.com Website: roslindsey.com Support The Wellness Nurse Subscribe, like, and share this podcast to help spread vital education on preventing chrnic disease and inspire healthy aging across Australia. Disclaimer: This podcast episode contains the personal story and opinions of Hazel, which are shared for general educational and informational purposes only. The content does not constitute professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before beginning any new exercise regimen, treatment, or making health-related decisions, especially if you have existing medical conditions. Ros Lindsey, as the host and a registered nurse, provides educational guidance based on current public health knowledge but does not provide individualized medical advice or services in this podcast. Neither the host nor the podcast is liable for any outcomes resulting from actions taken based on this content. SEO Tags and Keywords bone density, osteoporosis prevention, weight-bearing exercise, resistance training, strength training for bones, women’s health hormones, healthy aging, DEXA scan Medicare, fracture prevention, lifestyle medicine, The Wellness Nurse, Ros Lindsey, osteopenia, exercise motivation, bone health success stories, menopause bone care