Heart Attacks are Preventable!

EP324: Gladiator and Trainer to the Stars - Lourene Bevaart (Part 1)

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Episode Summary Introduction Dr. Warwick Bishop hosts this podcast episode featuring Lorene Bevaart, a 30-year experienced fitness and wellness trainer, former world karate champion, and original gladiator from the first series of Gladiators. The episode explores Bevaart's remarkable journey from a grade eight student with ambitious dreams to a successful fitness professional who trained celebrities like Shane Warne and Russell Crowe. This is part one of a two-part conversation focusing on her life story and personal journey. Key Takeaways: Childhood dreams matter profoundly—Bevaart articulated specific goals at age 13 (attending university, becoming a physio teacher, achieving world champion status, and having four children) and achieved all of them, demonstrating the power of early goal-setting and belief. Your social circle directly shapes your potential—surrounding yourself with high achievers, supportive peers, and driven individuals creates an environment that naturally elevates your own performance and ambitions. Parental support and modeling of work ethic provide crucial foundational encouragement for children to pursue their goals without fear of judgment or limitation. Willingness to step outside your comfort zone and "give it 100 percent" is essential for personal growth and discovering where your capabilities can take you. The Gladiators audition process was unexpectedly grueling, with a 9-minute fitness routine that challenged even highly trained athletes, demonstrating that physical conditioning and mental resilience under pressure are distinct skills. Major life decisions sometimes require choosing between security and opportunity—Bevaart resigned from a secure head-of-department teaching position to pursue the Gladiators opportunity when her principal wouldn't grant leave. Personal success can evolve through strategic pivots and willingness to take calculated risks, as demonstrated by her transition from teaching to establishing a personal training business at a time when few trainers existed professionally. Toxic friendships and negative influences should be actively removed from your circle, as they unconsciously shape your behaviors and beliefs regardless of awareness. Read more

EP323: Interview With Dr Kaplan Part 2: A Day in the Life of a Cardiologist

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Podcast Summary Introduction Dr. Warwick Bishop hosts this episode featuring Dr. Jason Kaplan, both cardiologists, as they discuss their personal daily routines and lifestyle habits for maintaining cardiovascular health and longevity. This is part two of their conversation series, following up on their previous discussion about plant-based diets and cardiovascular disease. The episode provides practical insights into how two cardiac specialists integrate evidence-based health practices into their everyday lives. Key Takeaways: Don't aim for perfection in daily health habits; focus on the bigger long-term picture and cumulative effects of healthy behaviors rather than being overly strict about doing everything flawlessly every day. Intermittent fasting and time-restricted eating show promise, with black coffee, green tea, or water acceptable during fasting windows; several mornings per week without breakfast can be beneficial. Incorporate contemplative and meditative practices daily, such as gratitude meditation or yoga, which provide immediate mood and stress-relief benefits while building long-term mental health resilience. Exercise recommendations include either 75 minutes of high-intensity activity once or twice weekly, or 30 minutes of moderate exercise five times per week, ideally combining movement-based exercises like yoga with aerobic activity. A primarily plant-based diet with meals centered on salads, legumes, tofu, tempeh, and vegetables supports cardiovascular health more effectively than animal-heavy diets. Cold showers post-exercise or in the morning may activate brown fat, improve metabolism, and provide cellular benefits including positive effects on DNA methylation and telomerase activity. Relationships and quality time with family and close friends are as critical to cardiovascular health and longevity as exercise and diet, as supported by Harvard's longitudinal lifestyle studies. Prioritize 7+ hours of sleep nightly, with 6 hours as an absolute minimum, as insufficient sleep is associated with worse cardiovascular outcomes. Incorporate walking into your daily routine during commutes, and listen to enriching content like audiobooks or educational podcasts during exercise to maximize time efficiency. A healthy sleep environment with elements like essential oil diffusers with calming oils and red light exposure supports better sleep quality and brain health. Read more

EP322: Interview With Dr Kaplan Part 1: Cardiologist Talking Diet.mp3

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Episode Summary Dr. Auric Bishop hosts Dr. Jason Kaplan, both cardiologists passionate about preventing cardiovascular disease through lifestyle and dietary intervention rather than invasive procedures. This episode explores their personal health practices and the science behind plant-based eating for heart disease prevention, with both doctors sharing their commitment to educating patients with scientifically-backed information. Key Takeaways: Plant-based eating can reduce LDL cholesterol by approximately 25% and improve other cardiovascular biomarkers including C-reactive protein, triglycerides, and lipoprotein(a). Aerobic exercise capacity is one of the strongest predictors of longevity, and both doctors prioritize daily aerobic activity combined with strength-building practices like yoga. Sleep has recently been recognized by the American Heart Association as the eighth principle of cardiovascular health, alongside their original Life Simple 7 recommendations. Transitioning to a plant-based diet doesn't have to be all-or-nothing; starting with meat-free nights a few times per week can be a manageable first step for many people. Dean Ornish's landmark randomized controlled trial demonstrated mild regression of atherosclerotic plaque in patients following a very low saturated fat, plant-based diet. The Mediterranean diet and Blue Zone diets are predominantly plant-based when examined in detail, with meat consumed only occasionally rather than as a daily staple. Having a supportive partner or community helps significantly when adopting dietary changes, and modern resources like Forks Over Knives and Michael Greger's website provide accessible recipes and meal plans. Even high-end restaurants in Sydney now offer plant-based options, making it increasingly feasible to maintain plant-based eating in diverse social and dining situations. Read more

EP321: Aortic Aneurysms, Anxiety and Exercise

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Podcast Summary: EP321 - Aortic Aneurysms, Anxiety and Exercise Introduction: Dr. Warwick Bishop, a cardiologist and CEO of the Healthy Heart Network, hosts this episode discussing cardiovascular health topics relevant to Australians. The episode covers two main subjects: ascending thoracic aortic aneurysms (with personal insight from Dr. Bishop's own experience with the condition) and the relationship between physical activity and anxiety. Dr. Bishop aims to help listeners understand heart health conditions and prevention strategies. Key Takeaways: An ascending thoracic aortic aneurysm is a dangerous dilation of the aorta (the major blood vessel from the heart) that can result in over 90% mortality if it ruptures, making early detection and surgical intervention critical. The PEARS procedure (Personalized External Aortic Root Support) is an alternative surgical option that uses a 3D-printed custom sleeve to wrap around the aorta, providing structural support without complete aortic replacement. A Yale study found a "silver lining": patients with dilated ascending aortas tend to have clearer coronary arteries and lower rates of coronary artery disease compared to age-matched peers. Normal aortic diameter at the heart's exit is approximately 35mm; intervention is typically considered at 45mm, strongly recommended at 50mm, and essential at 55mm. Aortic aneurysms are often associated with connective tissue disorders like Marfan syndrome and bicuspid aortic valves (having two leaflets instead of three). Just 10 minutes of physical activity daily, 5 days per week, can significantly reduce the risk of developing general anxiety disorder by approximately 23% in older adults. Exercise provides multiple health benefits beyond physical fitness, including improved mood, better blood pressure control, enhanced glucose regulation, and better diabetic management. Regular physical activity is a low-risk intervention with broad mental health benefits and should be incorporated into daily routines for overall wellbeing. Read more

EP320: Blindsided (Almost)

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Episode Summary: EP320 - Blindsided (Almost) Dr. Warwick Bishop, a cardiologist, CEO of the Healthy Heart Network, and author, shares a personal health journey in this episode of his podcast. Rather than discussing heart disease directly, Dr. Bishop recounts his unexpected diagnosis of raised intraocular pressure and the series of eye health issues he discovered over several years. The episode emphasizes the importance of proactive health maintenance and regular screenings across all areas of health, not just cardiac care. Key Takeaways: Early detection of vision problems can prevent serious complications; Dr. Bishop's attentiveness to blurred vision in his right eye led to identification of retinal tears that were successfully treated with laser therapy Retinal tears can occur spontaneously with age as the eye changes shape and size, and the condition is not necessarily linked to family history Raised intraocular pressure (elevated eye pressure) is often called "the silent thief of sight" because it can damage the optic nerve and cause glaucoma without obvious symptoms Intraocular pressure must be measured through tonometry (a puff test on the eye) to be detected, as there are no noticeable warning signs; normal pressure is 15-20 mmHg Laser iridotomy, a procedure creating small holes in the iris, can improve fluid drainage in the eye and help manage elevated intraocular pressure When raised intraocular pressure is detected before causing optic nerve damage, it can be managed effectively with eye drops and regular monitoring Age is a primary risk factor for eye health issues, making regular eye check-ups essential for people approaching 60 and beyond Proactive health maintenance across multiple areas—heart, eyes, bones, gut, and cancer screening—is crucial for long-term wellness Preventive screenings like bowel cancer screening kits are underutilized, with approximately 50% of eligible people not completing the free test Quality of life benefits from early intervention far outweigh the inconvenience of treatment, such as taking daily eye drops Read more

EP319: Buffing Up Your Immune System

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Episode Summary Introduction Dr. Warwick Bishop, a cardiologist, author, and CEO of the Healthy Heart Network, hosts this episode focused on strengthening the immune system through sustainable lifestyle habits rather than short-term interventions. The episode is timely given current COVID waves and exam-related stress, and emphasizes year-round immune system maintenance as a foundation for overall health and reduced inflammation. Key Takeaways: The immune system consists of body cells that work with the autonomic nervous system to defend against external attacks such as bacterial or viral infections, and maintaining immune balance helps reduce inflammation linked to heart disease and blood pressure issues Dental health and gut health are critical entry points where bacteria and inflammatory proteins can breach the body's defenses; periodontal disease and poor oral hygiene can trigger systemic inflammation Nutrition is foundational—prioritize whole foods rich in vitamins and minerals while avoiding processed, sugary, and overly fatty foods, and be mindful of high salt intake which can increase gut permeability and inflammation Regular moderate exercise (such as walking at a conversational pace) reduces inflammation by clearing excess mitochondrial energy and preventing harmful byproduct buildup in cells A balanced exercise program should include both strength training and endurance work to maintain independence and functional ability in daily living Chronic stress activates the sympathetic nervous system, releasing cortisol and increasing blood pressure, blood sugar, and sleep disruption—managing stress is essential for immune health Quality sleep is foundational to health; establish consistent sleep routines including dim lighting, avoiding late meals, using relaxation techniques like meditation or self-hypnosis, and gentle wake-up methods Targeted supplementation with vitamin D, vitamin A, vitamin E, and occasionally vitamin C and zinc may support immune function, though whole-food nutrition should be the primary source Read more

EP318: Interview With Jason Curtis - Strength and Conditioning Coach (Part 2)

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Podcast Summary Introduction Dr. Warwick Bishop, a cardiologist and CEO of the Healthy Heart Network, interviews Coach Jason Curtis, a strength and conditioning coach from the UK, in part two of their discussion. This episode focuses on the physiological principles of strength and conditioning training, practical program design for sedentary adults, and the science behind different types of muscle development and training outcomes. Key Takeaways: Clarifying fitness goals is essential before designing a program, as "fitness" is a broad term encompassing strength, aerobic capacity, and other factors that clients may weight differently in their priorities. Strength training involves progressively adding resistance to fundamental human movements like squats, lunges, hinge movements, pushing, and pulling—exercises people perform daily, just extended with greater range of motion. Progressive overload is the key principle for building strength and muscle and increasing bone density; external loads must be gradually increased over time to drive adaptation. Free weight training (barbells, dumbbells, kettlebells) provides superior benefits compared to machines by developing stability, coordination, and balance alongside strength gains. Load tolerance—the amount of force tissues can safely handle—is more often the limiting factor than movement itself; clients should start conservatively and progress slowly to avoid injury and maintain motivation. An effective program structure begins with strength training while fresh, followed by progressively challenging cardiovascular conditioning, starting with steady-state exercise before advancing to high-intensity work. Two one-hour sessions per week of strength training is optimal for most clients; even one hour weekly of progressive strength work produces meaningful improvements, while three or more sessions weekly can accelerate results if recovery is managed properly. Muscle hypertrophy (growth) can be developed across any repetition range as long as progressive overload is present, making program flexibility possible across different training styles. Strength development is best achieved with heavier loads and lower rep ranges (above 90% one-rep max), while endurance is best developed through higher repetitions and metabolic stress. Strength training should be viewed as a lifelong pursuit rather than a short-term program; sustainable, gradual progression over months and years outperforms aggressive short-term approaches that risk injury and burnout. Read more

EP317: Interview With Jason Curtis - Strength and Conditioning Coach (Part 1)

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Episode Summary Dr. Auric Bishop (note: also introduced as Dr. Warwick Bishop), a cardiologist and CEO of the Healthy Heart Network, interviews Jason Curtis, a UK-based strength and conditioning coach with a military background. The episode explores Curtis's journey from six years as an army physical training instructor to founding his own gym eight years ago, and his current focus on developing "fitness racing"—a new sport combining gym-based exercises with competitive racing formats designed to appeal to the growing fitness community. Key Takeaways: Fitness racing represents a gap in the sports market by combining gym-based training exercises (farmer's carries, sled pushes, rowing) with competitive racing on low-technical-demand courses, making it accessible to average fitness enthusiasts rather than elite specialists. The civilian fitness population demonstrates greater intrinsic motivation and commitment than military personnel because they voluntarily pay for training, creating personal investment that translates to higher completion rates and better outcomes. Free or heavily discounted courses have dramatically lower completion rates compared to paid courses—paid participants consistently complete courses while free participants rarely do, demonstrating the psychological value of financial investment. Health span (quality of life during aging) has become the primary motivator for gym members, particularly in the 40-60 age group, surpassing aesthetic goals that dominate younger members' training priorities. Maintaining fitness levels as you age is actually an improvement because natural physical decline with aging means staying the same represents relative progress against the aging curve. Awareness of bone mineral density, muscle loss risks, and fall prevention—once specialized fitness knowledge—has become common knowledge among the general population through media and scientific research dissemination. Most gym members are now training for long-term health and functional ability rather than appearance, with mental health benefits from exercise serving as a secondary but significant motivator. Read more

EP316: Understanding Heart Health

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Episode 316: Understanding Heart Health Summary Dr. Auric Bishop, a cardiologist, author, and CEO of the Healthy Heart Network, hosts this episode dedicated to helping Australians understand cardiovascular health, particularly heart rate. The episode addresses common patient questions about what constitutes a normal heart rate, how it's measured, and what various heart rate readings mean for overall health, aiming to prevent the one heart attack that occurs every 20 minutes in Australia. Key Takeaways: Heart rate is simply the number of times the heart beats per minute, typically measured at the wrist, though this method can be unreliable during irregular rhythms like atrial fibrillation where an ECG provides more accurate measurement. A normal resting heart rate for most people ranges from 60-70 beats per minute, with rates below 50 potentially indicating high fitness levels or genetic predisposition, and rates consistently above 100 at rest warranting medical investigation. The predicted maximum heart rate can be estimated using the formula 220 minus your age, and moderate-intensity exercise targets should be between 50-70% of this maximum heart rate. Treadmill stress tests aim to elevate heart rate to approximately 85% of predicted maximum to properly stress the heart and reveal potential problems, similar to revving a car engine during a diagnostic test. Medications like beta blockers and calcium channel blockers that slow heart rate should be discontinued before diagnostic treadmill tests but continued if the test is for prognostic purposes in patients with known artery disease. Heart rate variability—the variation in time between heartbeats—is an emerging health indicator that reflects how well the body responds to environmental challenges, with low variability potentially signaling arrhythmias or neurological conditions. Wearable devices like the Apple Watch can monitor heart rate through photoplethysmograph technology, though concerns exist about accuracy and reproducibility, particularly in older populations who may need monitoring most. A 12-lead ECG remains the gold standard for evaluating heart rhythm concerns and should be performed when resting heart rate exceeds 100 beats per minute or falls below 50 to rule out underlying problems. Future health monitoring will increasingly incorporate heart rate variability analysis as a routine assessment tool for general cardiovascular and overall health evaluation. Read more

EP315: Stay in Your Lane

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Episode Summary EP315: Stay in Your Lane Dr. Warrick Bishop, a cardiologist and CEO of the Healthy Heart Network, uses this episode to critique another podcast featuring a sports scientist interviewing a university lecturer about coronary artery disease. While both guests were highly qualified in their respective fields, Dr. Bishop expresses concern about how the lecturer's conclusions—particularly that excessive endurance exercise caused their high coronary calcium score and coronary artery disease—misrepresent the complexity of heart disease and could mislead listeners. The episode serves as a cautionary reminder about the importance of staying within one's expertise when discussing medical topics. Key Takeaways: Experts should stay within their lane of expertise; a sports scientist, however qualified, may not be the appropriate source for explaining coronary artery disease mechanisms High coronary calcium scores in people with seemingly healthy lifestyles often indicate underlying genetic factors like family history or lipid abnormalities (such as high lipoprotein A) rather than lifestyle alone The claim that excessive exercise caused coronary artery disease is likely incorrect; exercise is actually one of the most significant protective factors against heart disease Calcium in arteries can act as a stabilizer, converting unstable fatty plaque into more stable calcified plaque, which may explain why endurance athletes often have higher calcium scores A proper evaluation of high calcium scores requires comprehensive testing including lipid profiles, LDL/HDL cholesterol levels, lipoprotein A, vitamin D, and homocysteine—none of which were mentioned in the critiqued podcast Coronary artery disease is a focal process (affecting specific arterial locations), not a systemic, homogeneous distribution of inflammation throughout all arteries The "widow-maker" refers to a plaque lesion in the left anterior descending artery (a coronary artery disease problem), not a primary electrical rhythm disturbance as suggested in the podcast Listeners must critically evaluate health information from any source and seek clarification from appropriate medical experts, as misleading information can spread even when presented by well-intentioned, qualified individuals The complexity of coronary artery disease is poorly understood even by leading cardiologists, making oversimplified explanations particularly dangerous Read more