The Wood Life

In the final episode of 2023, Sam Wood recaps on the lessons he has learned, the key takeaways from his guests this year, and he wants to share some big news with you. See omnystudio.com/listener for privacy information.

You can't hate yourself into being someone that you love. In today's motivational moment, a replay from earlier in the year, Sam Wood reminds us of the importance of showing ourselves a little love. See omnystudio.com/listener for privacy information.

Gary Matthewson is not only Sam Wood's dear friend and personal trainer, but he is also an expert in strength training. Several-time 'Mr Victoria' and 'Mr Australia', Gary shares why it is so important, especially for women, to strength train every week. Don't be scared! Strength training isn't as intense or scary as you think it is!  Then, if you're a new parents and struggling with finding the energy or motivation to get up and workout, Sam can relate, he'll share his tips to staying active even when you feel completely spent. Have a question for Sam? Send it to him here.See omnystudio.com/listener for privacy information.

You don't have to do it perfectly, you just have to do it. Sam explains why striving for perfection leads to burn out, and what we should be doing, both mentally and physically, to ensure we stay on track with our fitness goals. Have a question for Sam? Send it to him here.See omnystudio.com/listener for privacy information.

This episode discusses issues such as self-harm, domestic and family violence, suicide and eating disorders that may be difficult for some listeners. If you need support, get in touch with Beyond Blue at http://www.beyondblue.org.au. If you're in an emergency or at immediate risk of harm to yourself or others, please contact emergency services on triple zero, or emergency services in your country. For support services outside of Australia, please visit http://checkpointorg.com/global. Jelena Dokic joins Sam Wood to talk about her experience as a pro-athlete, going from survivor to thriver and her book Fearless.See omnystudio.com/listener for privacy information.

Dr Adrienne Lee appeared on the show a few weeks ago to remind us to check our skin for skin cancer. But have you done anything about it since? Sam Wood comes clean and reminds us to slip, slop, slap, slide, seek and to check our skin. See omnystudio.com/listener for privacy information.

REPLAY: Food is the centrepiece of celebrations, it plays an important part in times spent with friends and family, and is how we fuel and nourish ourselves, but if we view food as a barrier for weight loss or we turn to it in times crisis or trauma, it can damage our relationship with it. Nutritionist and dietitian Marika Day, shares her tips to building a healthy relationship with food and how we can break the cycle of using is as a coping mechanism. Then, Sam breaks down what happens when our body starts plateauing and whether or not we should push through or accept it. Have a question for Sam? Send it to him here.See omnystudio.com/listener for privacy information.

REPLAY: Do you find that by mid-afternoon you're craving another coffee, something sweet, or even a nap? You've probably got 3.30-itis, and yes, it is a real thing. Sam is here to help you make it through you afternoon slump, without a drop of caffeine!   Have a question for Sam? Send it to him here.See omnystudio.com/listener for privacy information.

REPLAY: The cost of living feels higher than ever right now and Nutritionist Shahna Sarpi shares her top tips to help you continue eating well without breaking the bank.  Then, if you're a new parents and struggling with finding the energy or motivation to get up and workout, Sam can relate, he'll share his tips to staying active even when you feel completely spent. Have a question for Sam? Send it to him here.See omnystudio.com/listener for privacy information.

This week Sam Wood discusses how transformative it is finding the perfect morning routine for you and how important it is to stick to it.  Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

It seems to be the secret ingredient hidden in everything we eat, it gives us energy only to take it away later, and gives us insatiable cravings. Sugar. It feels inescapable and a natural enemy of our diet getting in the way of healthy living, but in this episode, nutritionist Michelle Chevalley Hedge, explains the full effects of sugar, and how to live a low-sugar life, not a no-sugar life. Plus, Sam answers questions around strength training around building muscle, the frequency of strength training in your routine, and weight training and pregnancy. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Summer bodies are made in spring, but as soon as the sun comes out, the more we socialise! It can be very difficult to balance having fun, seeing friends, and going to festival season parties with honouring our own health and wellness goals. Sam Wood explains how you can still have fun and fulfill our social commitments while also keeping on track with your health and fitness goals.   Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Changing your career can feel scary! Reece Carter started his working life in health and wellness as a nutritionist. He is now a best-selling children's author with a new book out called Lighthouse of Elston-Fright. Reece explains how he changed careers and how other people who are feeling stuck can change their careers as well.   Then, Sam's going to tell you how and why you should be spending more time on your hobbies. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Fear can be a useful emotion, it has kept us safe for centuries. But, fear can also hold us back from being who we want to be, and doing what we want to do. Sam Wood is here to provide you with tips on how to overcome your fears so that you can achieve your goals.   Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

With summer coming in hot, don't forget to slip, slop, slap! Dr Adriene Lee, the President of the Australasian College of Dermatologists is here to remind us of the Dos and Don'ts for protecting our skin. Sam Wood will also ask Dr Lee how to get our skin checked and how often we should be checking our skin for melanomas.   Then, Sam's going to (gently) tackle the TikTok trend that might be the answer to our exercise prayers: cozy cardio... Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Life can be stressful, and stress can increase our cortisol levels, which in turn can prevent us from getting into a rest and digest state. It can be a cyclical cycle. Sam Wood is here to share how you can lower your cortisol levels and feel better.  Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

It feels like there has been a sudden increase in the number of people getting diagnosed with ADHD. But is that really the case? Matilda Boseley has written a book about her experience of getting diagnosed with ADHD as an adult. She joins Sam Wood to discuss her new book The Year I Met My Brain.     Then, Sam's going to help you manage your PMS cravings without having to ditch the junk food completely! Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Not sleeping well at the moment? Sam Wood is here to remind you of the simple things we can each do every day to help us sleep better at night. Our health and wellness starts with getting a restful night's sleep.  Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Sam Wood loves the one percenters or the two percenters that can help you improve your health and wellness. That is why he asked world-renowned bio hacker Lucas Aoun on the show to find out what bio hacking is, and what we can each do to be that little bit healthier.  Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Our to-do lists can feel never ending! And often finding the motivation to do the things on our list is hard. This week, Sam is sharing a way to make ticking off the things on our to-do lists more fun and more satisfying.  Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Obsessive Compulsive Disorder isn't just obsessively cleaning or a punchline we see in movies. More than half a million Australians have Obsessive Compulsive Disorder, it is so much more common than we think it is and it doesn't always manifest in ways we expect. Author and OCD advocate Penny Moodie's joins Sam Wood to discuss her personal experience with OCD, what to look out for and how we can best support the people in our lives with OCD. You can buy Penny Moodie's book The Joy Thief now.  If you would like further information or support about OCD you can go to soocd.com.au This episode discusses issues that may be difficult for some listeners. If you need support, get in touch with Beyond Blue at http://www.beyondblue.org.au. If you're in an emergency or at immediate risk of harm to yourself or others, please contact emergency services on triple zero, or emergency services in your country. For support services outside of Australia, please visit http://checkpointorg.com/global.  See omnystudio.com/listener for privacy information.

Play comes naturally to us as kids, but somewhere along the way we either stop prioritising play, or don't believe it's important as adults. In this motivational moment, Sam will inspire you to add some type of play and fun into your week, which will have you feeling excited and energised, just like when you were a kid. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Winter is over which means more sun, warmer weather and new fresh food in season. Nutritionist and nutrition research scientist Tim Crowe joins Sam to discuss how we can freshen up our diets and eat seasonally.   Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

You cannot rely on motivation to get yourself out of bed, and moving toward your goals every day. This can only be done by discipline and consistency... HOWEVER, there are some small physical and psychological tricks, that can help get that motivation flowing. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

There's a health crisis that is silently sweeping across the country, it's not heart disease, a chronic illness, or anything nutrition related... it's loneliness. Jemma Sbeg, a mental health advocate and host of Psychology of Your 20's and We Are Lonely, shares the harrowing reality of loneliness, but it's not all doom and gloom, Jemma shares how we can all pitch in to cure loneliness. Then, Sam gives some tips to add more protein to your diet, the best breakfast options for weight loss, and how to calculate the amount of calories you should be consuming, to be in a calorie deficit Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. Find a calorie deficit calculator HERE and a calorie counter HERE.See omnystudio.com/listener for privacy information.

Do you feel like you're constantly in fight or flight mode? That you're stuck in a wheel of urgent tasks? Life doesn't have to be moving from one urgency to the next, and Sam is sharing the organisational hack to spend less time doing urgent tasks, and more time doing the things you love, and inspire you. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Did you know over half of Australians have suffered from burnout in some facet of their life in the past year? Pretty scary stats - luckily, former journalist, author, and expert Annie Lawson is here to help you manage burnout, rediscover enjoyment, and increase productivity in your life.  Then, we're going back to school with Sam and tackling the food pyramid! It's changed a lot since most of us were kids and the differences might surprise you... Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Spring is finally here! It's time to make the most of the long days, sunshine, and extra motivation! Sam outlines his top ways to get a spring in your step to keep you crushing your goals! Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

We have dipped into the archives to bring you the ultimate guide to fuelling your body for peak performance. Nutritionist, Andrea Zapantis makes the process of eating well simple! She shares her plan of what to eat, when to eat, and how that works in with our exercise and every day lives. Then, Sam answers questions to get the most of our workout, what happens when you get your heartrate up, how you should plan different workouts, and how to cool down. Have a question Sam? Send it to him here.See omnystudio.com/listener for privacy information.

Olympians use it, business leaders use it... And you should too! If chasing your dreams and goals feels like crap sometimes, you're doing the Rule of Thirds right. Sam Wood shares how this easy rule can balance and reframe how you approach your goals. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Grief and loss are a natural part of life but that doesn't mean you have to be overwhelmed by them forever. In this beautiful chat with researcher, author, and acclaimed public speaker Dr Lucy Hone, you'll learn an expert's way to take control of your grief and loss using scientific tools. Then, Sam wants you to keep your comfort food - without grabbing your phone and ordering takeaway! He's going to share how to keep it nutritious, budget-friendly, and most importantly, a comfort. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Eating nourishing and well-balanced meals isn't always easy. We're up against busy schedules and lack of inspiration with what to cook. Sam Wood is here with a motivational moment that will help us hack our healthy eating and make it easier.    Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Find it hard to stick to your exercise routine? It could be because you are not working out in sync with your menstrual cycle. Period coach, menstrual cycle educator and speaker Jemma Lee joins Sam on The Wood Life to explain how best to exercise at different times of the month to work with our bodies and the menstrual cycle.  Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

We are all busy and have a lot going on. It can be hard to not only keep on top of everything, but feel like we are doing a good job. Sam Wood is here with tips on how to successfully juggle in our day-to-day lives.  Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Are you addicted to your phone? Us too! We all know spending a little too much time on screens is unhealthy, but Dr Kristy Goodwin knows the actual science behind the effects and it's... scary. Luckily, she's here to share easy ways to cut back without going off-grid and why digital detoxes don't really work. Then, if you're too busy for a workout but want to squeeze in some exercise, Sam's got some great (and slightly quirky) ways to do incidental exercise. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

We know that motivation isn't what is going to achieve our goals, it's consistency. However, consistently exercising, eating well, and practising self-care, isn't easy, that's why Sam has created a way to hack consistency! Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

You're seeing it everywhere on your socials. The celebrity weight-loss secret they won't own up to, influencers showing off svelte bodies, friends of friends posting incredible before-and-afters... Ozempic is a Type 2 diabetes and weight-loss medication that seems almost too good to be true! Sam's brought in gut and hormone nutritionist Christiana Velis to break it down for us. Then, if you feel like you've lost your way in winter, Sam's gonna get you ready to start spring with a kick... without waiting for motivation. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

By now, we are aware of the benefits of practising gratitude; it helps us stay in the present moment, its help us appreciate the parts of our life we usually would take for granted, leading to a better life. So, if you need some easy guidance to getting started, Sam shares his one simple trick. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

"Meditation doesn't need to be boring as shit" - is the life motto of meditation teacher and author, Caitlin Cady. We've all heard of meditation, most of us have probably tried it, but a smaller amount of us regularly practice it. If you've struggled to meditate, believe it's not for you, or haven't been able to stick to it, Caitlin Cady will change your mind and practice. Then, Sam is sharing an easy way to test your intensity throughout your workout... no, you won't need an expensive wearable. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Change is uncomfortable, and the older we get, the more we avoid it. On the other side of change, usually is growth. So how can we get comfortable with change? It's like a muscle, and Sam shares his top tip for strengthening it. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Endless to-do lists, constantly busy, and high achieving... Chelsea Pottenger knows this lifestyle all too well, however she turned her back on it almost a decade ago in favour of self-care and real productivity, and now she's helping others do the same. Chelsea will help you move past the guilt of self-care, and how you can best take of yourself to avoid burnout and be the best version of yourself. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Our lives are busier and more stressful than ever, but we don't have to feel tightly wound 24/7. Instead, there is one thing you can do, daily, that takes 2 minutes, to help you press reset on your stress levels. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Feeling constantly tired? More sleep may not be the cure, it might be better quality sleep. Psychologist and sleep expert, Damon Ashworth joins The Wood Life to help enhance your sleep quality and feel the benefits throughout the other aspects in your life!Then, if you, or someone you know has experienced a personal tragedy or grief, and have struggled to get back into a workout routine, or to even get involved in light exercise, Sam is here to help. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Being rejected is a terrible feeling, that's why so many of us stay away from situations where this might happen. However, in doing this, we rarely leave our comfort zone and stunts our growth. Sam outlines why we should start embracing rejection, and how we can feel comfortable with it. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Sam's on a short break, so we're dipping into the archives to give you the best of nutrition! If it feels like there's a never ending list of ingredients to include daily for a balance diet, Sarah Pound, better known as Wholesomebysarah, can help! She breaks down what a healthy diet is, how you can achieve it and make it tasty for the whole family. Then, as we're in the depths of Winter, Nutritionist Nikki Hart outlines why we should be fuelling our bodies differently throughout the year, and gives her tips to how we can be adding extra vegetables to both our and our children's diets... even if they're fussy eaters. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

"We are the average of the five people we spend the most time with". Who are you spending your time with? Are these people adding to your life, or taking from it? Sam will help you identify relationships in your life you may need to be wary of, and how you can go about making positive change. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

With Sam on a short break, we're dipping into the archives to bring you some of our favourite conversations of 2023! Dr Joanna McMillan returns to teach us how to fuel our minds for better cognitive performance, and Dr Libby Weaver joins Sam to speak about stress and the invisible load and the impact it has on our overall health.  Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

What do you want your life to look like? Does the way you're living to day reflect that? Does the content you consume reflect that? The conversations that you have? Sam encourages you to take stock in three pivotal pillars in your life, to determine what you are really consuming. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

Sam's first ever pilates session was harder than he expected, regardless, he decided to amplify the traditional pilates session, by taking a Strong Pilates class. In this episode he is joined alongside Co-Founder and Director of Strong Pilates, Michael Ramsey to speak about the new low impact, high intensity version of pilates. Then, if you've never stepped foot in a gym, or you can't remember the last time you did, Sam gives you some tips if you're nervous to sign up! Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.

And just like that, we are halfway through the year. Remember those goals you set at the start of the year? It's time to revisit them, reflect on your achievements, and plan for the next 6 months. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.See omnystudio.com/listener for privacy information.