SWIISH: Wellness Unlocked

Join host Sally Obermeder as she chats with one of the world’s leading experts in habit change - Dr. Gina Cleo - about why willpower isn’t enough, how our brain wires habits, and the surprisingly simple strategies to create lasting change. ✓ Why habits are more powerful than motivation ✓ How dopamine and tech addiction hijack your brain ✓ The secret to breaking bad habits (it’s not more discipline) ✓ Practical hacks to reduce screen time and digital distractions ✓ Why your environment matters more than your mindset ✓ How “habit stacking” rewires your brain automatically ✓ Why small steps are the secret to big results ✓ How to overcome procrastination and negative self-talk ✓ Rebuilding your life after trauma – one habit at a time ✓ Real talk on relapses, setbacks and what actually keeps you going Whether you’re tired of snoozing your alarm, procrastinating on your goals or just want to feel more in control, this episode will change the way you think about change – and help you build a life that truly sticks. Mentioned Resources: Gina Cleo’s Website – Habit trackers + more https://www.drginacleo.com/ Dr. Gina Cleo’s Book – “The Habit Revolution” https://www.drginacleo.com/book Habit tracking apps: Streaks, HabitBull, Done SWIISH: https://www.swiish.com/ Use code UNLOCKED10 (T + C's apply) FOLLOW: https://www.instagram.com/swiish/ https://www.instagram.com/sallyobermeder https://www.instagram.com/maha_corbett Guest: Dr Gina Cleo https://www.instagram.com/drginacleo 🎧 Episode Chapters 00:00 – Are We Addicted to Dopamine? Why scrolling feels so good (and what it’s doing to our brain) 03:00 – Digital Overload How modern tech exploits our pleasure system 06:00 – Why Willpower Isn’t Enough How self-control works – and why it’s not sustainable 08:30 – Habits vs Motivation Why automation wins every time 11:00 – Breaking the Cycle Why setting boundaries beats relying on discipline 13:30 – The Power of Small Starts The psychology of “just one shelf” 15:30 – Real-Life Habit Makeovers From brushing teeth to 10K races 18:00 – How to Build a Habit The simple formula that rewires your brain 21:00 – Procrastination & Emotional Regulation What’s really behind putting things off 24:00 – Habit Stacking + Cue-Response Theory How to create effortless routines 27:00 – Identity & Self-Talk How your brain decides who you are 30:00 – Overcoming Trauma with Habits Gina’s journey through healing and neuroplasticity 33:00 – The Truth About Setbacks Why relapse doesn’t mean failure 35:00 – Change That Lasts Using small wins to rewire your identity

Dr. Jo Bruce, a women's health GP and hormone expert, dives deep into the fascinating world of testosterone and its crucial role in women's health. She reveals why women often produce more testosterone than estrogen and how this hormone affects everything from mood to libido. Dr. Bruce discusses common misconceptions about testosterone therapy, the impact of hormonal changes during perimenopause, and the importance of symptom tracking. This enlightening conversation empowers women to take charge of their hormonal health with expert advice and insights.

Join hosts Sally Obermeder with leading dermatologist and skin science expert, Dr Shreya Andric, as they break down the often misunderstood world of the skin microbiome – and why your barrier might just be the missing link in your skincare routine. ✓ What the skin microbiome actually is (and why it matters) ✓ The surprising connection between gut health and glowing skin ✓ Common skincare mistakes that are wrecking your skin barrier ✓ Why “squeaky clean” skin is a problem, not a goal ✓ The truth about parabens, sulphates, and “microbiome-friendly” products ✓ How diet, fibre and sugar affect your skin from the inside out ✓ Eczema, acne and rosacea: what’s really going on under the surface ✓ LED masks, salmon sperm facials & Korean skincare trends explained ✓ The one non-negotiable every skin routine needs ✓ What to ditch from your 12-step routine for real results Whether you're dealing with breakouts, dryness, or you're just overwhelmed by all the conflicting advice out there, this episode gives you the clarity (and the glow) you've been looking for. Mentioned Products: Niacinamide – Reduces inflammation and supports skin barrier Ceramide-rich moisturisers – Rebuild and protect the skin Peptides – Stimulate collagen and reduce inflammation Sunscreen – Non-negotiable for skin protection Salicylic Acid – Clears pores for acne-prone skin LED Masks – Work well with the right tech and consistency SWIISH: https://www.swiish.com/ use code UNLOCKED10 (T + C’s apply) FOLLOW: ⁠https://www.instagram.com/swiish/⁠ ⁠https://www.instagram.com/sallyobermeder⁠ ⁠https://www.instagram.com/maha_corbett⁠ Guest: https://www.instagram.com/drshreyaandric/ 🎧 Episode Chapters 00:00 – Why Skin Health Is More Than Skin Deep 02:00 – Meet the Skin Microbiome: Bacteria, Fungi and Friendly Bugs 03:30 – What Your Skin Barrier Actually Does 05:00 – How Skin Microbiome Changes with Age, Location & Ethnicity 06:30 – Eczema, Acne & Rosacea: The Microbiome Connection 09:00 – The Problem with “Squeaky Clean” Skincare 10:00 – What “Microbiome-Friendly” Really Means 11:00 – The Gut-Skin Connection: How Diet Affects Your Face 13:00 – Fibre, Sugar and the Skin-Clogging Diet Trap 14:30 – Simple, Science-Backed Skincare Routines That Work 16:00 – What to Do (and Avoid) for Acne and Eczema 18:00 – Hand Sanitiser vs Soap: What’s Better for Skin Health? 19:00 – LED Masks, Lasers & Trending Treatments 21:00 – Salmon Sperm Skincare?! TikTok Trends Debunked 22:00 – The One Skincare Tip Everyone Needs to Hear 23:30 – Rapid Fire: Skin Myths, Microbiome Facts & More

Join hosts Sally Obermeder and Maha Corbett as they go deep in this raw and powerful episode of the Wellness Diary, with Sally sharing the untold story of how her true wellness journey began - long before cancer. ✓ The truth about emotional eating and using food to cope ✓ The early signs of burnout and how it crept in silently ✓ A toxic job, 40kg weight gain, and the turning point that sparked change ✓ How running (literally) rewired Sally’s mindset ✓ The life-altering power of finishing what you start ✓ Why building mental strength prepared her to face cancer ✓ Self-motivation, pep talks and becoming your own biggest cheerleader This isn’t just a story about illness - it’s a story about resilience, growth and getting it done when no one else will do it for you. Whether you're in a rut, struggling to prioritise yourself, or just need a reminder of your own strength, this one will stay with you. SWIISH: https://www.swiish.com/ use code UNLOCKED10 (T + C's apply) FOLLOW: https://www.instagram.com/swiish/ https://www.instagram.com/sallyobermeder https://www.instagram.com/maha_corbett 🎧 Episode Chapters 00:00 – Feeling Foggy & Burnt Out: The warning signs she ignored 01:30 – Eating to Numb the Pain: Emotional eating in a tough workplace 03:00 – The 40kg Weight Gain: How food became the coping mechanism 04:30 – Workplace Culture Shock: The company that sparked the change 06:00 – Learning to Run: From hiding to lacing up in the dark 08:00 – The Finish Line Moment: Why not quitting changed everything 09:30 – Rebuilding Confidence: Exercise, food and mental strength 11:00 – Pep Talks & Personal Power: Becoming your own cheerleader 12:00 – Cancer & Resilience: The mindset that carried her through 13:30 – Life After Illness: Gratitude, grit and getting it done

Join host Sally Obermeder as she sits down with Dr Nick Fuller – obesity researcher and creator of Interval Weight Loss Method – to bust some of the biggest myths in dieting and explain why your body keeps bouncing back. ✓ Why diets work short term, but fail long term ✓ The truth about intermittent fasting (and why it backfires) ✓ Understanding your body’s “set point” and how to reset it ✓ Why traditional calorie counting doesn’t work – and what does ✓ The 3 key pillars of lasting weight loss: diet, exercise & sleep ✓ The powerful link between sleep and hunger hormones ✓ Smart strategies to retrain your brain away from emotional eating ✓ How to eat “from big to small” and work with your body’s rhythm ✓ Why restriction backfires and treats should be part of your plan ✓ How to make food enjoyable again (without overthinking it) Dr Fuller shares evidence-based tools, mindset shifts and real-world tips that take the pressure off dieting and make healthy habits stick for the long haul. If you’ve tried every plan under the sun, this episode is the breakthrough you’ve been waiting for. Mentioned Resource: Interval Weight Loss Program SWIISH: https://www.swiish.com/ use code UNLOCKED10 (T + C's apply) FOLLOW: https://www.instagram.com/swiish/ https://www.instagram.com/sallyobermeder https://www.instagram.com/maha_corbett Guest: Dr Nick Fuller https://www.instagram.com/intervalweightloss 🎧 Episode Chapters 00:00 – Why Diets Don’t Work Long-Term 01:00 – Intermittent Fasting: What It Is & Why It Backfires 03:00 – The Body’s Set Point & Why It Matters 05:00 – Weight Loss That Works: Small Steps, Big Shifts 07:00 – Interval Weight Loss Explained (and Why It’s Different) 10:00 – Nature’s Treats vs. Processed Foods 12:00 – How Your Body Burns Calories Through the Day 14:00 – Diet Culture, Guilt & the Psychology of Eating 17:00 – Protein, Fibre, and What’s Actually Filling 19:00 – The Hidden Power of Sleep on Weight & Hunger 21:00 – Why We Need a Mindset Shift (Not Another Diet) 24:00 – Habits, Triggers & Replacing Old Routines 26:00 – The Truth About Treats: Yes, You Can Have Them 29:00 – Rapid Fire: Misconceptions, Mistakes & Must-Knows 32:00 – Resetting Sleep, Reducing Screen Time & Late Night Tips 34:00 – Plate Size, Breakfast Wins & Why Fruit Isn’t the Enemy 36:00 – Real Talk on Balance, Enjoyment & Long-Term Change

Join Dr. Jemma King, a sleep and recovery expert with a PhD in human behavior, as she uncovers the crucial connection between sleep and mental health. Discover why your brain needs nightly cleaning, how cortisol affects your sleep-wake cycle, and the dangers of sleep deprivation on your gut and mood. Jemma also tackles myths about sleep, the sleep-perimenopause link, and shares her top strategies for better rest, including the use of tech tools like the Oura Ring and Eight Sleep Pod for improved quality zzz's.

Join host Sally Obermeder and Dr Ceri Cashell – GP and women’s health expert – as they deep-dive into the misunderstood world of perimenopause and menopause, busting myths, unpacking symptoms, and giving women the tools to feel confident and in control. ✓ What perimenopause actually is (and why it’s not just about hot flushes) ✓ Common and surprising symptoms – from rage to brain fog to tinnitus ✓ The hormone rollercoaster: oestrogen, progesterone and testosterone explained ✓ Natural ways to support your body (even if HRT isn’t for you) ✓ Why strength training is essential – not optional – after 40 ✓ Nutrition hacks that support mood, metabolism and bone health ✓ The truth about HRT and breast cancer risk (based on science, not headlines) ✓ How to advocate for yourself with your GP (and why you should bring a friend) ✓ Why menopause isn’t the end – it’s a transition into power Whether you’re confused, curious or in the thick of it, this episode is your roadmap through the “zone of chaos” with humour, heart and no-BS advice. Mentioned Products: ✓ Balance App – symptom tracking & hormone health report ✓ Protein + Fibre + Healthy Fats – for hormone harmony & bone strength ✓ Strength training – your daily non-negotiable ✓ Vitamin D + K2 – for mood and bones ✓ Psychologist or counsellor – for emotional wellbeing & trauma unpacking SWIISH: https://www.swiish.com/ use code UNLOCKED10 (T + C's apply) FOLLOW: https://www.instagram.com/swiish/ https://www.instagram.com/sallyobermeder https://www.instagram.com/maha_corbett Guest: Dr Ceri Instagram: https://www.instagram.com/drcericashell 🎧 Episode Chapters 00:00 – Menopause 101: Why it’s not just “one day” 03:00 – The Zone of Chaos: What’s happening to your hormones 05:00 – Why Menopause Was Stigmatised (and what’s changing now) 08:00 – Mood, Sleep & “Losing Yourself” – Inside the psychological symptoms 10:00 – Weird But Real Symptoms: Crawling skin, tinnitus, jaw pain 13:00 – Rage & Relationships: What’s happening in your brain 15:00 – Hot Flushes & Night Sweats Explained 17:00 – Daily Habits That Actually Help (and don’t cost a cent) 20:00 – Protein, Fibre & Fat: The magic hormone trio 22:00 – Strength Training & Bone Health: Why it’s critical for women 25:00 – HRT: Myths, facts and what the science really says 29:00 – Breast Cancer & Hormones: Unpacking the fear 33:00 – Therapy, Trauma & Starting Fresh: The emotional side of menopause 36:00 – Partners & Menopause: What to say, what to share 39:00 – Find a GP Who Gets It: Tips for finding the right support 42:00 – Final Takeaways: Your next step, starting today

Join host Sally Obermeder and guest Dr Marty Klein, world-renowned sex therapist and author, as they dive deep into one of the most misunderstood ideas in modern relationships: scheduled sex. If you think planning intimacy sounds unromantic, think again. ✓ Why scheduling sex doesn’t kill spontaneity - it actually creates more of it ✓ The biggest myths about “normal” sex lives (and why comparison is killing connection) ✓ What men and women really want when it comes to sex - and how it’s more similar than you think ✓ How to deal with mismatched libidos without blame or shame ✓ Why self-acceptance and communication are the real keys to great sex ✓ The role of mental stimulation and why foreplay starts long before the bedroom ✓ Phones, fatigue and the unseen factors that ruin intimacy ✓ How structured intimacy can unlock more time, presence and play in your relationship Whether you’re navigating a sexual drought, juggling a busy family life, or just want more connection with your partner, this episode is full of empowering, practical and often hilarious insights that can transform the way you think about sex and love. Mentioned Books: Sexual Intelligence – by Dr Marty Klein His Porn, Her Pain – by Dr Marty Klein SWIISH: https://www.swiish.com/ use code UNLOCKED10 (T + C's apply) FOLLOW: https://www.instagram.com/swiish/ https://www.instagram.com/sallyobermeder https://www.instagram.com/maha_corbett Guest: Dr Marty Klein https://www.martyklein.com 🎧 Episode Chapters 00:00 – Are You Even Present? Why your partner may be physically there… but not sexually available 01:30 – What’s Normal Anyway? How many times couples really have sex - and why it doesn’t matter 03:00 – Scheduling Sex 101: Why planning sex can actually make it hotter 05:30 – The Romance Myth: Why spontaneity isn’t the secret to great sex 08:00 – The Picnic Analogy: How planning creates space for freedom and fun 10:00 – Adulting & Intimacy: How grown-ups can reclaim connection amidst chaos 12:00 – Phones, Screens & Bedroom Blues: Why tech is tanking your sex life 14:00 – Date Night ≠ Sex Night: Why emotional connection matters (with or without sex) 16:00 – Desire Discrepancy: What to do when one partner wants it more 18:30 – Sex or Scrabble? Understanding the real roadblocks to desire 21:00 – Respect, Trust & Safety: Why emotional climate matters more than technique 23:00 – The Nose Analogy: Why ignoring boundaries ruins sex 26:00 – Creating Erotic Anticipation: How to build connection before the bedroom 28:00 – The Truth About Men & Women: Why sexual needs converge over time 30:00 – Schedule Availability, Not Sex :The subtle mindset shift that changes everything 32:00 – More Than Just Sex: How intimacy planning ripples into the rest of your life 34:00 – Top 3 Tips: The keys to better sex at any age This one’s honest, raw, real - and might just be the conversation that changes everything.

Join host Maha Corbett and gut health expert Belinda Kirkpatrick – clinical nutritionist and naturopath – as they bust myths, decode social media fads, and unpack the real science behind what your gut is trying to tell you. ✓ Why 1 in 2 Aussies have gut issues (and don’t even know it) ✓ What the gut microbiome actually is – and why it’s like a rainforest ✓ Gut-brain connection: how stress, mood, and food are all linked ✓ Gluten, brain fog and the surprising impact of dietary tweaks ✓ Probiotics decoded: which ones actually work and which to avoid ✓ Whole foods vs food fear – and how to block out the wellness noise ✓ Parasites, cleanses, fasting: fact vs fiction ✓ Eczema, skin issues and the gut-skin connection ✓ Daily habits to boost digestion, reduce inflammation and feel lighter If you're bloated, moody, foggy or just want to feel more like you again – this episode delivers practical tools, grounded advice, and gut-loving tips you can implement today. Mentioned Products: Probiotic-rich foods: Kefir, kimchi, sauerkraut, yoghurt Resistant starches: Cooked and cooled potatoes, bananas, legumes Prebiotic fibre sources: Leek, garlic, onion, nuts and seeds SWIISH: https://www.swiish.com/ use code UNLOCKED10 (T + C's apply) FOLLOW: https://www.instagram.com/swiish/ https://www.instagram.com/sallyobermeder https://www.instagram.com/maha_corbett Guest: https://www.instagram.com/bknaturopathy/ 🎧 Episode Chapters 00:00 – Why 50% of Aussies Have Gut Issues 01:00 – How Fast Food Swaps Impact Your Microbiome 03:30 – Gluten, Brain Fog & Gut-Brain Surprises 06:00 – Gut Symptoms vs Hormones, Stress & Food Intolerances 08:00 – Probiotic Myths, Marketing & What Actually Works 10:30 – What Is the Gut Microbiome (and Why You Should Care) 13:00 – Vagina Talk: The Forgotten Microbiome 15:00 – The Gut as Your Second Brain 17:00 – If You Do Just One Thing for Your Gut, Let It Be This 19:00 – Periods, PMS & Poop: It’s All Connected 21:00 – Navigating Nutrition Noise on Social Media 25:00 – Should You Worry About Parasites? 28:00 – Fasting, Cleanses & What to Actually Avoid 33:00 – Skin Issues? It Could Be Your Gut 36:00 – Chronic Inflammation & The Diet Link 38:00 – Rapid Fire: Colonics, Coffee & Banana Truth Bombs 39:00 – Belinda’s Top 3 Gut Health Hacks You Can Start Today