Puka Up with Wayne Schwass

Part 2 of the conversation with Shelley Laslett, begins with me thanking her for the gentle nudge I needed to make a commitment to my wellbeing again and start seeing a psychologist again. Thank you Shelley!!! In this episode we discuss the signs of perfectionism including criticising ourselves, why its important to allow ourselves time to celebrate our achievements and how we can move from maladaptive to adaptive perfectionism if we take out the word failure and simply put in the words not yet. Shelley also shares some practical and timely quotes including how our boundaries are the fences to your freedom, we can't lead anybody if we're not willing to lead ourselves, if we change the way we look at things things change and if your best friend wouldn't;t say it to you don't say it to yourself. You can find Shelley at: Website: https://www.vitae.coach/meetshelley  Facebook: https://www.facebook.com/vitaecareercoach/  Instagram: https://www.instagram.com/shelley.vitae/  LinkedIn: https://www.linkedin.com/company/vitae.coach/  Email: hello@vitae.coach  Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

Perfectionism is something that I have grappled with most of my adult life. Feelings of not being good enough, black and white thinking, obsessive compulsions and comparison have been constant companions for many years. It's a trap many of us fall into and at times it's hard to unravel these behavioural patterns and adopt a more positive approach. Shelley Laslett is a neuroscience coach, social scientist, international speaker and also has a lived experience with perfectionism. In the first of two parts, Shelley discusses that we don't ever stop being a perfectionist, but you can learn how to handle the negative elements of it and adapt them to become more positive, how any strengths overplayed can become a weakness, awareness is the key with any form of understanding self, the difference between adaptive and maladaptive perfectionism and how the people younger than 35 feel that perfectionism is engrained in their identity.  You can find Shelley at: Website: https://www.vitae.coach/meetshelley  Facebook: https://www.facebook.com/vitaecareercoach/  Instagram: https://www.instagram.com/shelley.vitae/  LinkedIn: https://www.linkedin.com/company/vitae.coach/  Email: hello@vitae.coach  Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

Connection – what is it, why do we need it, why is it so important to us and what’s the relationship between connection and our health? Shelley Laslett a neuroscience coach, social scientist, international speaker and an expert in the area of connection. In this episode we explore the relationship between connection and a healthy mind, how connection is a key ingredient in all of our relationships, to establish connection we simply need to create common ground, appropriate ways to resolve conflict and how we often speak to be heard not to listen. You can find Shelley at: Website: https://www.vitae.coach/meetshelley  Facebook: https://www.facebook.com/vitaecareercoach/  Instagram: https://www.instagram.com/shelley.vitae/  LinkedIn: https://www.linkedin.com/company/vitae.coach/  Email: hello@vitae.coach  Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

It takes a special kind of person to be a full time carer. Someone willing to to put the needs of another person ahead of their own. Someone who is selfless, compassionate who is prepared to sacrifice a career, their identity and future opportunities. I don’t think I could do it, but Kris Pierce has done it and continues to be the full time carer of her 18 year old son Will. Carers are often a forgotten group of people, who struggle to be seen, heard and acknowledged for the incredible work they do every day across the country. In this enlightening conversation Kris talks about trusting others to care for her son, guilt, the importance of filling her own bucket, why it’s important to accept help when it’s offered and how her role as a carer has taught her more about herself including becoming braver in her decisions You can find Kris at: Website: https://sleephub.com.au/about-us/kris-pierce-sleep-wellness-coach-melbourne/  Facebook: SleepHub Twitter: @Sleep_Hub Instagram: @SleepHub Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

Professor Harriet Hiscock, is a consultant paediatrician and National Health & Medical Research Council Practitioner Fellow. She is the Associate Director, Research at the Centre for Community Child Health, Director of the Royal Children's Hospital Health Services Research Unit and Group Leader, Health Services, Murdoch Children's Research Institute. Her research focuses on care and integrated health, social and education services to improve health and wellbeing for children, including those living with family adversity. Professor Vicki Anderson, is a paediatric neuropsychologist, working across clinical, research and academic sectors.  She is the Director of Psychology at The Royal Children's Hospital and Director, Clinical Sciences Research, Murdoch Children's Research Institute. She is an Australian National Health and Medical Research Senior Practitioner Fellow and a University of Melbourne Professorial Fellow (Psychology & Paediatrics). Her primary research and clinical interest focuses on improving outcomes from early childhood brain disorders.  In this episode Professor’s Hiscock & Anderson, discuss why slowing down and making time as parents to support our own mental health are helpful strategies to support your child’s wellbeing and why it’s important parents are able to distinguish between regular physical symptoms and a possible underlying mental health issue. Professors Hiscock and Anderson explain why listening is therapeutical for our children and why we underestimated its value, that knowing your child and being in touch with them is paramount to understanding them as individuals, how irritability is a sign of depression in teenagers, how dads are role models for men for their daughters, that the worst thing we can do it to confront our kids with any concerns as parents. They also discuss the importance of providing safe spaces for your child to talk, the job of a teenager is to grow apart from their parents and become adults themselves, they offer some great advice for separated parents who share custody of their children and why reflection and self and regulation are critically important for young people. Finally, Professors Hiscock and Anderson share 3 practical tips for parents to help set boundaries for their children. Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

Bec Mitchell holds a Bachelor of Physiotherapy, a Masters in Psychology & Neuroscience & Certificates in Meditation Teaching and Nutrition. Bec works with some of the country’s most recognisable and successful organisations helping companies deliver a range of evidence-based wellbeing and wellness workshops as well as consulting with businesses to create genuine behavioural change with measurable results. She is also a sought-after keynote speaker on the topics of corporate wellness and evidence-based wellbeing. In this episode Bec talks about the compelling business case for companies to invest into the wellbeing of their staff, the biggest barrier to investment is cost and the minimum ROI for every dollar invested is four dollars. Bec talks about healthy employees being three times more productive and employees with a best friend in the workplace are seven times more productive, how businesses should seek to understand their people before seeking to be understood and companies that do prioritise wellbeing have great results with talent acquisition and retention. You can find Bec at: Website: https://www.becmitchell.com  Email: hello@becmitchell.com Facebook: https://www.facebook.com/Bec-Mitchell-Physio-101510541500084  Instagram: https://www.instagram.com/becmitchell/  LinkedIn: https://www.linkedin.com/in/bec-mitchell-6b6b8963/  Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

In the second of two episodes, Mental Health Advocate and Endocrinology GP, Dr Izzy Smith, talks about the importance of reframing our mindset towards physical activity, why it’s important to exercise because you love your body not because you hate it. Izzy also explains that burnout which is an overuse injury that requires time to recover, how all of our emotions have a place in our lives, the importance of sleep, the difference between drowsiness & fatigue and the relationship between nutrition and wellbeing. You can find Izzy at: Website: https://www.doctorizzysmith.com/ Facebook: https://www.facebook.com/Dr-Izzy-Smith-597602537334886/ Instagram: @doctorizzyksmith                            LinkedIn: https://www.linkedin.com/in/izzy-smith-92ba2374/ Podcast: https://podcasts.apple.com/au/podcast/behind-the-uniform/id1530303803 Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

Dr Izzy Smith is an Endocrinology Doctor with a passion for sharing health advice that is easy to digest, promoting evidenced-based advice on exercise, nutrition and medicine whilst busting silly health myths by calling out some of the dangerous fads in the wellness and weight loss industry. Izzy is a passionate advocate for mental health she is a strong advocate for the physical and mental health benefits of exercise and is also the co-host of the mental health podcast Behind the Uniform Podcast. In the first of two episodes, Izzy discusses the individual nature of wellbeing, how alcohol ruins more lives than any other drug, why being constantly stimulated will eventually catch up with us, the importance of helping people to understand we all have mental health. She also explains the benefits of seeing a psychologist something she has done for ten years, why sitting is the new smoking and the best exercise for your mental health is one that you enjoy doing. You can find Izzy at: Website: https://www.doctorizzysmith.com/ Facebook: https://www.facebook.com/Dr-Izzy-Smith-597602537334886/ Instagram: @doctorizzyksmith                            LinkedIn: https://www.linkedin.com/in/izzy-smith-92ba2374/ Podcast: https://podcasts.apple.com/au/podcast/behind-the-uniform/id1530303803 Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

Dr. Ashton Wilson holds a Bachelor of Biomedical Science, with a major in Anatomy and Physiology as well as a Bachelor of Clinical Science and a two year Masters of Osteopathy. Ashton shares a genuine passion in her role as an Osteopath focusing on movement, strength training, functional assessment, rehabilitation and helping people achieve their individual goals. In this episode Ashton, talks about her own journey with anxiety and the road to becoming a stronger person with professional support which continues today as well as the value and benefit journalling has had on her mental health.  She explains what movement breaks are and why they are so important to our overall health, the importance of strength training for every person, the relationship between goal setting and motivation, the impact of stress and why we need to find balance through movement and the need for sleep and allowing our bodies to repair. You can find Ashton at: Website: https://alphasportsmed.com.au/team-alpha/  Instagram: https://www.instagram.com/dr.ashton_thatalphagirl/  Facebook: https://www.facebook.com/alphasportsmed/   LinkedIn: https://www.linkedin.comlinkedin.com/in/ashton-wilson-432700164  Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

Tom Harkin is one of Australia’s pre-eminent facilitators and executive coaches. Tom is also the founder of Tomorrow Man, a social enterprise aimed at starting a conversation among men, both young and old, to reinvent masculinity by challenging traditional stereotypes and training emotional muscle. In this episode, Tom shares his why, how he wanted to live a bigger life after returning from an overseas trip at 17, the role his parents played in his life, the impact The Reach Foundation had on his development and the need to challenge the traditional masculine narratives. Tom also explains what talking with real honesty is, the impacts of gender conditioning, the importance and value of feeling safe with other males, the fear associated with social exclusion and how talking with gravity is the gateway drug to a healthy masculinity. You can find Tom Harkin at: Website: https://www.tomorrowman.com.au Instagram: https://www.instagram.com/tomorrowman_au/ Facebook: https://www.facebook.com/tomorrowmanaustralia/ LinkedIn: https://www.linkedin.com/company/tomorrowman  Twitter: https://twitter.com/tomorrowman_au  YouTube: https://www.youtube.com/channel/UCufozuG2EiDRuLggnH6oKqw Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

Stacey Copas is an inspiration. Left a quadriplegic at the age of 12, Stacey has set out to empower those around her. An author and speaker, Stacey provides the tools to build resilience in our rapidly changing world, turn change and adversity into opportunities, and to create high performance culture. In this episode Stacey talks candidly about how her experience has taught her not to take anything for granted and that she is a better person for the experience. Stacey explains why the most negative conversations we have are often with ourselves, how resilience is a skill everyone has the capacity to develop, being resilient is about look for opportunities and that resilience is the ability to be able to encounter challenges and be able to learn and grow from them rather than be held back by them Stacey is the Author of “How To Be Resilient”, International Keynote Speaker and Facilitator on finding the opportunity in change and adversity. You can find Stacey Copas at: LinkedIn : https://www.linkedin.com/sharing/share-offsite/?url=https%3A%2F%2Fwelcome.staceycopas.com%2Fabout%2F  Facebook : https://www.facebook.com/stacey.copas/  Twitter : https://twitter.com/StaceyCopas?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor  Download a free copy download of “How To Be Resilient” at https://mailchi.mp/76f0e0ff0f04/htbr-ebook  Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

Dr David Cunnington, is a specialist sleep physician delivering quality healthcare to clients with complex sleep problems and promoting sleep health through education, research and advocacy. David has a passion for all things sleep, and with his breadth of experience and training, is devoted to helping to develop the field of sleep medicine as well as educating health care professionals and the public about sleep. In this episode David talks about how important sleep is to maintaining good physical and mental health, how we need to create space in our day for sleep, that it’s hard to put a number on how many hours sleep we need, that we should be setting aside 8 hours for sleep instead of trying to get 8 hours of sleep a night. He also explains that for good sleep, we need to have respect for sleep, that alcohol is a double-edged sword when it comes to sleep and why it’s important to consider what type of sleeper you are. You can find Dr. David Cunnington at: LinkedIn : https://www.linkedin.com/in/drdavidcunnington/  Instagram : https://www.instagram.com/drdavidcunnington/?hl=en   Facebook : https://www.facebook.com/drdavidcunnington  Twitter : https://twitter.com/DavidCunnington  SleepHub - resource for information on sleep - sleephub.com.au Dr David Cunnington - drdavidcunnington.com.au Podcast: ’Sleep Talk - Talking all things sleep’ - available via Apple Podcasts / Google Podcasts / Spotify / Stitcher / Podbean sleephub.com.au/podcast omny.fm/shows/sleep-hub/playlists/sleep-talk Latest episode is on ’Sleep in the Pandemic’ - https://omny.fm/shows/sleep-hub/sleep-in-the-pandemic Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

In part 2 of our interview with psychologist, researcher, speaker, author and world leader in the field of Positive Psychology, Prof Lea Waters, explains how she is finally in a good space after nearly three decades of counselling, that emotions happen in our physiology not our hearts, how society confuses anger with aggression, why mindfulness is one of the most effective ways of managing our way through Covid, what adversarial growth is, how shame is put into us and that self-compassion is the antidote to shame. Lea also explains: T.E.A.R – to accept reality; experience the distress; adjust to the new situation; reinvest in your happiness Now is the perfect time to develop new habits Shame is not internally generated; shame is imprinted into you by someone else Shame loses its power when you speak it out aloud Guilt is the emotion that we've done something wrong and it motivates us to repair or restore Compassion is the ability to witness someone’s else's suffering and want to alleviate it Vulnerability gives other people permission to talk about their own experiences You can find Lea Waters, PhD at: Website: https://www.leawaters.com Instagram: https://www.instagram.com/profleawaters/  Facebook: https://www.facebook.com/ProfLeaWaters  Twitter: https://twitter.com/ProfLeaWaters  YouTube: https://www.youtube.com/channel/UCrPSF3XlFHKTP_L4u3HUc8A  Available Resources: The Strength Switch (book): https://www.penguin.com.au/books/the-strength-switch-9781925324426 The Strength Switch (online positive family course): https://vwb.thinkific.com/courses/the-strength-switch $99 USD                          What your family will learn and experience: Help you find a new and positive way of seeing the qualities and talents in each other. Create an energizing and fun approach to parenting and family communication. Give you a lens to understand the perspectives and motivations of other family members. Provide ways to uncover new strengths in each family member that you may not have seen before. Foster a bonding family approach that builds warmth, trust and happiness. Family Fun Pack: https://www.leawaters.com/shop/family-fun-pack $40 USD Perfect for families in quarantine, isolation or just practising social distancing, this Family Fun Pack of 21 activities has been specifically designed by Lea to get your kids off the screen and create a sense of togetherness.                                                   Strength Stars Cards: available in hard copy $35 USD or virtual $25 USD           The Strengths Stars cards provide a learning tool for young children to discover and develop their character strengths. Strength Stars cards are based on the philosophy of early education that recognise the early years as a critical period in children’s learning, development and identity. Strengths for Kids and Teens Cards: available in hard copy $35 USD or virtual $25 USD                                                                                                                                The Strengths cards provide a learning tool for kids and teens to discover and develop their character strengths. These cards are one part of the Strengths for Kids and Teens program currently in development by psychologist and education expert Lea Waters (PhD) based upon her university research and acclaimed book ‘The Strength Switch’.  Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

Lea Waters AM, PhD, is a psychologist, researcher, speaker and author. She’s one of the world’s leading experts on Positive Education, Positive Organizations, and Strength-Based Parenting and Teaching. As a University researcher, Lea turns her science into strength-based strategies to help organizations, educators and parents around the world build resilience in their employees and children, helping them to thrive. Lea is a Board Member and the 2017-2019 President of the International Positive Psychology Association (IPPA) and founding director of the Centre for Positive Psychology at the University of Melbourne and is the author of the Strength Switch https://www.leawaters.com/the-strength-switch  In part 1 of this inspiring episode Lea talks openly about her traumatic childhood, the devastating loss of her sister, making the difficult decision to end her relationship with her parents and how these experiences resulted in a myriad of mental health conditions developing some of which she still manages today. With close to three decades of seeking professional support, Lea has successfully overcome many of the conditions that have impacted her life and inspiringly used her own experiences in her role as a psychologist to help children, families and organisations across the world. Lea also shares: "When I tell the story of what I’ve overcame in my past, that becomes a part of someone’s survival guide for their future." “Forgiveness is letting go of anger and it’s letting go of bitterness and it’s reaching this point of grace where you say I’m not going to hold onto that any more I’m going to move forward and live my own life." “When we keep these things silent, shadows grow in silence." “One of the gifts of Covid is time which has allowed people and their families to slow down, to have more gentleness in their life at the moment." “Healing can also be made up of a journey of amplifying and building up what is right with you." “The absence of depression is not the same as the presence of happiness." You can find Lea Waters, PhD at: Website : https://www.leawaters.com Instagram : https://www.instagram.com/profleawaters/  Facebook : https://www.facebook.com/ProfLeaWaters  Twitter : https://twitter.com/ProfLeaWaters  Youtube : https://www.youtube.com/channel/UCrPSF3XlFHKTP_L4u3HUc8A  Available Resources: The Strength Switch (book): https://www.penguin.com.au/books/the-strength-switch-9781925324426 The Strength Switch (online positive family course): https://vwb.thinkific.com/courses/the-strength-switch $99 USD What your family will learn and experience: Help you find a new and positive way of seeing the qualities and talents in each other. Create an energizing and fun approach to parenting and family communication. Give you a lens to understand the perspectives and motivations of other family members. Provide ways to uncover new strengths in each family member that you may not have seen before. Foster a bonding family approach that builds warmth, trust and happiness. Family Fun Pack: https://www.leawaters.com/shop/family-fun-pack       $40 USD Perfect for families in quarantine, isolation or just practising social distancing, this Family Fun Pack of 21 activities has been specifically designed by Lea to get your kids off the screen and create a sense of togetherness. Strength Stars Cards: available in hard copy $35 USD or virtual $25 USD The Strengths Stars cards provide a learning tool for young children to discover and develop their character strengths. Strength Stars cards are based on the philosophy of early education that recognise the early years as a critical period in children’s learning, development and identity. Strengths for Kids and Teens Cards: available in hard copy $35 USD or virtual $25 USD The Strengths cards provide a learning tool for kids and teens to discover and develop their character strengths. These cards are one part of the Strengths for Kids and Teens program currently in development by psychologist and education expert Lea Waters (PhD) based upon her university research and acclaimed book ‘The Strength Switch’.  Support the show: http://pukaup.com See omnystudio.com/listener for privacy information.

The connection between improved mental health, wellbeing and horses isn’t an obvious one but there is growing evidence that equine psychotherapy is helping people with mental health conditions. In this episode, host Wayne Schwass chats to Dean Migehll from the ‘Path of the Horse’ who explains what equine therapy is, what horses can teach us, how these herd animals help people heal and the benefits this form therapy can provide. In this episode we discuss: ? Equine therapy explained. ? The connection between horses and mental health ? Horses help us to calm ? Benefits of equine therapy http://www.pathofthehorse.com.au https://www.facebook.com/pathofthehorse/ www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter)

The impact of post-traumatic stress disorder (PTSD) is significant for many people living in our communities - especially people working in emergency services. Understanding what causes PTSD, the warning signs, the cumulative effect of trauma and why it’s so important to get the right diagnosis in order to receive the correct treatment, is paramount. In this episode, host Wayne Schwass sits down with PTSD & Stress expert Dr Peter Cotton to discuss this important topic that affects a significant number of people every day. In this episode we discuss: ? PTSD explained ? The impacts of PTSD ? The warning signs of PTSD ? Advice for family, friends and colleagues Reference Lifeline 13 11 14 – we mention suicide www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter)

Some stress in our lives can have a positive effect on our wellbeing. But an overwhelming sense of stress can become distress and cause significant challenges. Understanding what causes stress, the warning signs, the negative thinking patterns that can contribute to feelings of stress and how stress is a risk factor for mental health conditions empowers us to be able to identify when stress is impacting our lives and importantly begin to make positive decisions to address the underlying issues. In this episode, host Wayne Schwass sits down with Stress & PTSD expert Dr. Peter Cotton to discuss this important topic that affects a significant number of people every day. In this episode we discuss: ? Stress, what is it ? What causes stress ? The warning signs of stress ? Negative thinking patterns ? Stress is a risk factor for mental health conditions www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter)

Providing all women with opportunities that encourage them to begin to focus on their physical, emotional, spiritual and environmental health is both empowering and important. In this episode, host Wayne Schwass sits down with Nat Kringoudis to discuss women’s health, the unique and sometime complex challenges many women face and why it’s never been more important for all women to start putting themselves first without it being seen as selfish. In this episode we discuss: ? Women’s health ? Is it possible for women to have it all, work, family, marriage & career ? What women struggle with the most in this day and age ? How women can bring their bodies back into balance ? 3 simple things you can do today to help you prioritise your health https://www.natkringoudis.com https://www.facebook.com/nataliekringoudis @natkringoudis (Instagram) @_NatKringoudis (Twitter) www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter)

It seems our lives are only getting busier, things are changing faster, life is speeding up and our ability to deal with an increasing level of stress is having a detrimental impact on our health and wellbeing. In this episode, host Wayne Schwass sits down with Simon Davey Co-Founder of the Happy Melon Studios. Simon believes busy is a reality, pausing is a necessity and stress is a choice. Developing our ability to slow down, giving ourselves permission to pause from the everyday busyness of life and choosing different responses to stress can have a positive impact on our health and wellbeing. In this episode we discuss: ? Stress is a choice ? We’re choosing to be busy ? Having people in our networks who are prepared to tell us things we aren’t prepared to tell ourselves is vital ? Pausing from the busyness of life has never been more important ? 3 simple things you can do today to help you pause https://happymelon.com.au https://www.facebook.com/happymelonstudios @happymelonsstudios (Instagram) @_HappyMelon (Twitter) www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

Gratitude allows us to appreciate the things in our lives we may fail to see. It shifts our focus away from what we don’t have to what we do have. Empathy allows us to develop kindness and kindness has been proven to have a positive effect on our mental health and emotional wellbeing, and Mindfulness teaches us to be calmer and more present so we can enjoy the things we do have. In this episode, host Wayne Schwass sits down with the founding director and facilitator of the Resilience Project Hugh van Cuylenburg. The Resilience Project delivers emotionally engaging programs to schools, sports clubs and businesses, providing practical, evidenced-based, positive mental health strategies to build resilience and happiness. In this episode we discuss: ? Why gratitude, empathy & mindfulness are important skills ? Practising gratitude for 21 consecutive days can have a profound impact on your wellbeing ? 6 weeks of practising gratitude, research suggests you are less likely to get sick ? Empathy helps develop kindness ? Mindfulness teaches us to be calmer and more present ? 3 simple things to help you start practising gratitude www.facebook.com/resiliencep www.theresilienceproject.com.au @theresilienceproject (Instagram) @ResilienceP (Twitter) www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

There is growing evidence that gut health plays a significant role in our wellbeing and overall physical and emotional health. Food and mood are intricately connected and understanding the relationship between our brain-gut axis, good bacteria, probiotics, prebiotics and a balanced diet means we can have the power to positively change our gut health within days. In this episode, host Wayne Schwass sits down with Simone Austin. Simone is a qualified dietician, she has worked with the Australian Cricket Team and is currently working with the Hawthorn Football Club and Swisse. In this episode we discuss: ? Gut health, what is it ? How you can change your gut health within days ? Food is important for your mood ? Positive affect gut health has on your wellbeing ? 3 things you can do today for your gut health www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

Happiness means different things to different people. Many of us find ourselves caught in the endless pursuit of happiness, always looking for the next thing that will result in everlasting happiness but never quite achieving the goal. Are there things we do that limit our ability to achieve happiness and equally are there things we do that can enhance our ability to be truly happy. Host Wayne Schwass chats to Dr. Tim Sharp, the founder and ‘Chief Happiness Officer’ of the Happiness Institute as well as being a clinical psychologist. Tim knowledge, experience and expertise was the driving reason behind his decision to create the Happiness Institute and focus on this important topic. In this episode we discuss: • What is happiness • Happiness consists of positive emotions, purpose, healthy lifestyle & connection • Traps that impact our ability to be happy • Things we can all do to help us reach a state of happiness • Practical advice to help get your started on your journey towards happiness • Social Media • Mindfulness & meditation • Tyranny of when Contact Tim https://www.drhappy.com.au @the happinessinstitute (Instagram) @drhappy (Twitter) PukaUp www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

The relationship we have with food can have a significant impact on our physical and mental health. Understanding the relationship between our foods and moods can be difficult but learning about our diet allows us to begin to make different, positive decisions that lead to healthier outcomes. Joel Feren, aka @the_nutritionguy is a qualified dietician and nutritionist. Joel speaks to host Wayne Schwass about his passion for food, helping people and helps businesses understand the role food plays and how to make positive changes in their lives. In this episode we discuss: • The relationship between food and our moods • Moods influence our food choices • We are eating our way to sickness • A healthy diet is a form of self-care and should be part of your toolbox • Small subtle changes can lead to significant positive changes • Weight loss should not be the focus, health and a healthy life style including diet should be the goal • Gut-brain axis Contact Joel https://thenutritionguy.com.au/about/ @the_nutritionguy (Instagram) @the_nutritiong (Twitter) https://www.facebook.com/thenutritiong/ PukaUp www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

Living in a stressful and face-paced world the ability to slow down and tune in to our internal world is a skill that often evades us. Meditation is a tool that can help you develop your self-awareness and importantly help reduce stress. In this episode, host Wayne Schwass sits down with Tami Roos (wife to Paul Roos) to explore the practise of meditation, to understand the difference between meditation and mindfulness and the many benefits a meditation practise can bring to your life. In this episode we discuss: • Meditation is a relaxation tool • Meditation helps to develop a level of self-awareness • How to choose a practise that is right for you • The only way you ‘fail’ with meditation is by not doing it • Meditation is a cumulative practise, the more you do it the better the results • If we don’t develop our mind muscles, then we will always be reactive • We have prioritised our mobile phones over our minds • Meditation helps us look after our minds • The number 1 benefit of meditation is the ‘reduction of stress’ Contact Tami @tami_roos (Instagram) @tamiroos (Twitter) PukaUp www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

The Christmas holiday period can be a wonderful time spent celebrating with family and friends. It is also a stressful and difficult time for many people within our families and communities. What do we do during these challenging times if we feel overwhelmed, stressed, emotional or living with mental health conditions? Equally, it can also be difficult to know what to do if we are concerned about a family member or friend.   In this special Christmas episode, host Wayne Schwass sits down with psychiatrist and former Australian of the Year Pat McGorry to discuss some of the early warning signs of stress and potential mental health conditions, what to do if we identify with any signs, what strategies we can use to help cope with stressful situations or emotions.  Pat also offers some important advice for anyone who might be suicidal as well as advice for family and friends who are trying to support a loved one who is suicidal.  In this episode we discuss: • Early warning signs of stress and potential mental health conditions • What to do if we identify with any warning signs or symptoms • Types of behaviours, decisions that are not helpful  • Strategies that we can use to help ourselves • Strategies that family and friends can use to help a loved one • What to do if we are feeling suicidal • What to do if we are concerned about a loved one who is suicidal Getting Help Emergency support 000 Lifeline 13 11 14 Beyondblue 1300 22 46 36 Sane 1800 18 72 63 Panda 1300 72 63 06 Mind Australia 1300 28 64 63 Mensline 1300 78 99 78 Kids Help Line 1800 55 18 00 Suicide Call Back Service 1300 65 94 67 Qlife 1800 18 45 27 PukaUp www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

What is mindfulness and how can it improve our mental health and lives? Developing our ability to slow down, breathe, become aware and focus our mind & body is a skill, a skill developed through the practise of mindfulness. In this episode, host Wayne Schwass sits down with Marike Knight who owns and runs her Mindfulness business www.coolkarmacollected.com. Marike’s mission is simple, “to improve the lives of all Australians by teaching individuals and organisations to live with presence and have complete access to all the tools they need to achieve that through Mindfulness.” In this episode we discuss: • How mindfulness helped Marike deal with and ultimately work through the trauma of her father’s suicide • The difference between mindfulness & meditation • How mindfulness helps build our capacity to be present • Mindfulness helps us become comfortable with being uncomfortable • Why a wondering mind is useful when practising mindfulness • Mindfulness is a journey of self-discovery & you can do it without practise • Mindfulness is an absolute necessity for our mental health • Mindfulness isn’t going to make you happy • The positive affects mindfulness has on our physical and emotional health Contact Marike www.coolkarmacollected.com CoolKarmaCollected (Facebook) @cool.karma.collected (Instagram) @MarikeKnight (Twitter) PukaUp www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

How can food help reduce inflammation and impact mental health conditions? Can small incremental daily changes to your nutrition lead to life changing results? Host Wayne Schwass speaks with dietician, Simone Austin about the difference between nutrition and diet, why diets are destined to fail and why a focus on health is key. Simone Austin is a qualified dietician, she has worked with the Australian Cricket Team, Hawthorn Football Club and Swisse. In this episode we discuss: The relationship between our diet and our mental health Diet should focus on health instead of weight loss The role stress plays in the way we eat Nutrition can be a preventative strategy in our wellbeing The connection between our gut health and mood 3 Things you can do today to help yourself www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

Understanding the difference between a Psychologist and Psychiatrist can be confusing; types of treatments, differences in strategies, knowing when to engage one over the other and are there times they work together. In this episode, host Wayne Schwass sits down with Dr Tim Sharp, a qualified psychologist to explain the key differences so you can make more informed decisions about treating professionals. Dr Tim Sharp is the founder & ‘Chief Happiness Officer’ of the Happiness Institute. In this episode we discuss: The difference between a Psychologist & Psychiatrist The types of treatments Psychologists & Psychiatrists offer Trust and why it’s important for the patient and professional Importance of finding a professional you connect with Psychologists are not there to judge you 3 Things you can do today to help yourself www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

Doctors play such an important role in your mental health and Wayne believes it’s vital you find a GP that you connect with and trust to help you manage and maintain your wellbeing. In this episode, host Wayne Schwass sits down with Harry Unglik. Harry has been Wayne’s doctor for more than 30 years helping him through some very difficult stages in his life and continues to play an important role in Wayne’s mental health and wellbeing journey. In this episode we discuss: The role a GP plays in helping people with mental health conditions The difference between a Psychologist & Psychiatrist Mental Health Plans Medication The importance of exercise, sleep, diet and having fun Why it’s important to look after your mental health when caring for another person Why you shouldn’t make any big life decisions when dealing with mental health conditions

Host Wayne Schwass introduces season two of Puka Up

In this bonus episode, host Wayne Schwass sits down with good friend Danny Frawley. A former captain of his beloved St Kilda Football Club, former coach of the Richmond Football Club, previous CEO of the AFL Coaches Association and a fun loving wise cracking larger than life AFL media performer and identity Spud talks openly about how the Essendon Supplements saga tipped him over the edge, the day he rang his wife from the carpark of the MCG unable to remember how to get home, his nervous breakdown while juggling multiple responsibilities during a tumultuous period in his life, locking himself inside his house and being unable to answer the door when concerned friends visited and eventually his long road to recovery and how his conditions have given him a new perspective on life.

In this candid and raw episode, Kate McLoughlin talks to host Wayne Schwass about the impact and grief that comes with suicide. Kate lost her then 19-year-old middle son Zach to suicide twenty months ago, a day that changed her life forever. Kate's honesty and candour is both heart breaking and inspiring. A single mum to three young men, Kate talks about her pride in her middle son: his cheeky, infectious personality that meant people gravitated to him, how he had a wonderful support network of friends and family, a good job, new car and a promising future. Kate speaks about the conversations she shared with Zach when two of his friends chose suicide instead of life, how angry he was about their decisions which gave her a level of comfort that suicide wasn't something Zach would ever consider. Tragically, it was a decision Zach chose and by choosing suicide he simply passed the pain and suffering onto family and friends. Kate also explains why she chose to speak about suicide and its devastating effects in front of a large audience at Zach's funeral, how she sees it as a gift and responsibility to talk about suicide with the aim of helping prevent other people from making the same irreversible mistake her fun-loving son made. Kate McLoughlin is an inspiring, courageous and brave person who continues to work through the grief, pain and loss that accompanies suicide. Kate's refusal to remain quiet on the issue of suicide has and will continue to save lives across the world. This is a compelling, heartfelt and emotional episode. Today, the 27th November, 2017 would have been Zach's 21st birthday #RIP Zach

Brendan Fevola played 204 AFL games with the Carlton and Brisbane Lions football clubs over a twelve year period. His career included 623 goals, two Coleman Medals, being a three time All Australian and leading goal scorer with the Carlton Football Club for seven consecutive years. In this episode 'Fev' explains why he has no regrets choosing to accept that things happened for a reason and that he needed to go through difficult times to get to where he is today, and why he struggled to open up and tell people what he was going through. 'Fev' talks candidly to host Wayne Schwass about how his way of dealing with boredom was to use alcohol and gambling, openly admitting he gambled away an entire year's salary. This larger than life personality still can't explain why he would spend hours reading on-line football forums every night for years looking for approval without recognising the significantly negative impact this was having on his health, wellbeing and importantly his ability to perform as an AFL athlete. A 68 day stay in a mental health facility whilst still being a contracted AFL player with the Brisbane Lions Football Club, going on to win "I'm A Celebrity, Get Me Out Of Here" and his eventual move to Yarrawonga to play local football were key decisions that helped him change his life. Brendan also speaks about the influence his ex-wife now fiancee, Alex has had on his life.

Osher Günsberg is one of Australia's most recognisable media personalities best known as the host of 'The Bachelor Australia' and 'The Bachelorette Australia'. He has forged a successful media career on both television and radio while living with and managing mental health conditions. In this episode, Osher speaks candidly to host Wayne Schwass about his journey with social anxiety, generalised anxiety and obsessive compulsive disorder. He looks back on the day his brain 'broke' and his experience with psychosis while living in California. This confronting experience was a significant turning point in Osher's life which lead to his sobriety and helped him realise that ultimately his mental health was his responsibility. He accepted that he needed to take medication each day to help manage his health and that finding the right balance between the benefits of medication and the side affects took time. Osher's pragmatic approach towards his on-going management of his mental health is both refreshing and inspiring.

Heidi Anderson is now part of the successful Perth breakfast radio show on hit92.9. Heidi has a successful radio career, was a former contestant on Big Brother in 2013, is a columnist for Perth Now and Mamamia, a blogger, podcaster and a proud ambassador for Fearless Activewear. But behind the smile and bubbly and infectious personality is a strong woman who has bravely battled anxiety for as long as she can remember, has overcome crippling body image issues, self-esteem and eating disorder challenges which contributed to her constant search for approval and acceptance from others. She talks to host Wayne Schwass about her turning point and deciding to speak openly for the first time about her anxiety on air in 2016. It was a defining moment in this inspiring story of self-development, acceptance and learning to love herself as a whole person. Heidi Anderson is an energetic, enthusiastic, passionate crusader for other people living with mental health conditions.

Kyle Vander Kuyp is Australias most successful male athlete in the 110m hurdles and still holds the record for the fastest time by an Australian for this event. An Olympic finalist, 4 time Commonwealth Games participant and holder of 12 Australian records, Kyle talks with host Wayne Schwass about his adopted mother, reconnecting with his biological mother and his Aboriginal heritage. Kyle also discusses the difficulties he faced in 2004 which included missing out on selection for the Athens Olympics, the breakdown of a relationship and financial loss. A training partner of Kyles encouraged him to see a doctor and about mental burnout which was eventually diagnosed as depression. Applying the same principles that made him a successful athlete, Kyle was able to make a full recovery from his mental health experience.

In this episode host Wayne Schwass talks with Australian Diamonds Netballer, Caitlin Thwaites. In this candid interview, Caitlin talks about her long journey with depression and anxiety, how her eventual diagnosis was a huge relief that helped explain why she felt the way she was feeling, that there was a name for the feelings and emotions she was experiencing. She also explains why she refused to follow the advice she was given to have time away from her sport to allow her to deal with her conditions and how she has learnt to manage her mental health through this experience. A revealing, thoughtful and honest conversation with one of Australian Netball's most accurate goal scorers.

Will McMahon and Woody Whitelaw are part of the successful Perth breakfast radio show on hit92.9, "Heidi, Will & Woody". Will & Woody are best mates; the strength of their relationship was captured in a raw and powerful video earlier this year which saw them sit down and talk openly about Will's struggles with mental health conditions and the challenges Woody faced trying to understand what depression was when he became aware of the seriousness of what his best friend was going through. It's a great story of friendship host Wayne Schwass talks about how these men were able to support each other in a loving and caring way and how both have grown and developed as a result of this journey.

Pat McGorry has dedicated much of his professional life to the early intervention of mental health conditions for young Australians. Named as the Australian of the Year and awarded the Order of Australia in 2010, Pat continues to advocate for better services and outcomes for young people living with mental health conditions. In this episode Pat explains to host Wayne Schwass why he believes lives lost to suicide are not valued as much as they should be, why talking to family and friends is not enough, why hope is absolutely vital, how stigma is pure discrimination and why every person needs to fight to get the help they deserve to live a fulfilling life.

Three years after making his NRL debut, Preston Campbell was awarded the Dally M Player of the Year after a stunning season with the Cronulla Sharks. But twelve months after winning the game's highest individual honour his life almost ended. In this raw, candid and honest episode, Preston talks to host Wayne Schwass about the rage, anger and isolation he felt that led to that fateful day as well as the need to keep up appearances, how he stayed down in an NRL game and the importance of asking for help and why we need to support one another. It's a powerful story of one man's struggle and ultimate triumph.

Wayne Schwass talks with one of Australia's most successful female swimmers, Olympic Gold Medalist and Commonwealth Gold Medalist Libby Trickett. Libby talks about being depressed 12 months out from the 2008 Beijing Olympics, her complete loss of identity outside of the swimming pool, the situational triggers that led to her experiences with depression and post natal depression, her ability to recognise her triggers and how she has learnt to manage them. Libby also discusses the value and importance of talking, developing a checklist to remain healthy and the difference between needing support and offering support.

Wayne Schwass talks with former teammate, friend and now senior coach of the Sydney Swans, John Longmire. They talk about: the influence of Paul Roos, the importance of creating an environment for young men to be able to talk, finding the balance between driving high performance and supporting the player as a person, knowing when to step forward and when to step back, accepting that the coach isn't always the best person for the situation and trusting the people you have around you, how he looks after his own mental health. Wayne also asks if John knew that he lived with mental health conditions during their time as teammates and what he thought once he found it.

Wayne talks with former Prime Minister, Julia Gillard in her capacity as the recently appointed Chair of beyondblue. Julia talks about a range of topics including; former chair of beyondblue Jeff Kennett and his greatest legacy, the influence of her father's profession as a psychiatric nurse as a young girl and how that helped prepare her for her latest role, beyondblue's focus and commitment to help tackle the issue of suicide and building resilience among young people as well as a personal message to anyone living with a mental health condition.