Healthy Life Hacks Podcast

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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, 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.

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.

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

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.

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.

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!

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.

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 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.

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.

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.

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. 

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. 

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. In this episode, Jen shares the creative techniques she uses to solve problems she faces.

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

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.

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.

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

“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.

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.

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. 

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

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.

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.

‘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.

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.

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.

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.

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.

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 between FOMO versus JOMO.

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

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.

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.

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

There are so many magnesium 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.

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.

‘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. 

‘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. 

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

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.

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.

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.

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 explores shares which foods are the dirty dozen and which are the clean 15.

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.

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

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.

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.

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.

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.

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.

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.

Having burnt out at the age of 26 and developing Hashimoto, Jen knows all too well how much an unhappy thyroid can impact your body. In this episode, Jen shares ways you can support your thyroid and maintain a healthy happy life.

“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. 

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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. 

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.

“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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.