Consistency in diet, exercise, and stress management is key.
Welcome to the Younger Longer 28-Day Healthy Heart Challenge, a transformative podcast series designed to help you take control of your heart health and live a longer, healthier life. Over the next 28 days, we’ll guide you through a comprehensive journey covering key aspects of cardiovascular wellness—nutrition, exercise, stress management, medical awareness, and lifestyle choices.
Each daily episode is packed with expert insights from Dr. Warrick Bishop, best-selling author and cardiologist dedicated to preventing heart disease before it becomes a life-threatening issue. Using the latest science and practical strategies, this series empowers you to make heart-healthy choices and build habits that will support your well-being for years to come.
What You’ll Learn in the 28 Days:
✔ Understanding Your Heart – How it functions and why proactive care is essential.
✔ Heart-Healthy Nutrition – The best foods to fuel your cardiovascular system.
✔ Exercise & Movement – The role of physical activity in strengthening your heart.
✔ Stress & Mental Well-being – Managing stress and anxiety for a healthier heart.
✔ The Power of Sleep – How sleep quality impacts cardiovascular function.
✔ The Impact of Smoking & Alcohol – Making informed lifestyle changes.
✔ Supplements & Medical Insights – Understanding key nutrients and medical checkups.
✔ Advanced Heart Testing & Risk Factors – Going beyond traditional risk assessments.
✔ Sustaining Long-Term Heart Health Habits – Turning knowledge into action for lifelong benefits.
Why Listen?
- Get practical tips and science-backed advice you can apply immediately.
- Learn from real-world examples and medical expertise.
- Gain daily challenges to help you stay engaged and track progress.
- Take charge of your heart health in a simple, effective, and engaging way.
Your heart is your most vital organ, and the steps you take today will shape your future health. Whether you’re looking to prevent heart disease, manage risk factors, or simply improve your overall well-being, this 28-day challenge is your roadmap to a healthier, longer life.
Subscribe and start your journey today—because every heartbeat counts!
Transcript
G'day and welcome to Day 27! We're really so close to the end of this challenge. First of all, thank you for getting this far. We are at the stage where we need to be thinking about locking in some of the things that you've learned over these last, well, almost three weeks.
It's really important to understand that small changes that can be sustained can make big dividends over a long period of time. So just think about some of those small changes that you can make in your diet—maybe adding a little bit of extra veggies or salad into your meals, leaning towards leaner protein choices, particularly trying to get more fish on board, especially fatty fish. Make an effort to seek out and reduce saturated fats, processed foods, and foods high in salt. Little changes, sustainable changes—they'll make a big difference.
Exercise is also really important. As we went through the exercise days, I made the point that you've got to enjoy it. If you don't enjoy your exercise, you won't do it. So whatever it is for you, I hope you're able to find several sessions a week—maybe five sessions of 30 minutes of moderate exercise, walking, or something that makes you happy and fits into your life. Also, try to incorporate more movement into your daily routine—taking the stairs instead of the elevator or parking a bit farther away instead of always opting for the closest spot.
We will have touched on smoking. If you've got this far, my gut feeling is you're probably not a smoker, but if you are, no one's going to judge you. Just for your own health and for those who love you, please think about quitting.
Managing stress is also crucial, as stress has a negative impact on your health. Sleep is really important too. Many of us enjoy alcohol—some go without it, but others may drink a bit too much. What starts as one or two glasses can easily become three or four. Keeping hydrated is also essential, so take a bottle of water with you throughout the day.
It's really nice to try and support local, especially if you know the provenance of your groceries. Try to reduce waste and bring simple, sustainable habits into practice. By walking just 30 minutes a day, you can reduce your risk compared to someone who isn’t active by over 30%. Eating two servings of fish a week can reduce your risk of an event by nearly the same amount. Similarly, not getting enough good-quality sleep increases your risk.
So as you reflect on what you've learned over these past three weeks, think about the little changes you can implement easily and sustainably to support your best health journey moving forward.
For now, I’m going to wish you the very best. I do hope you live as well as possible for as long as possible, and I look forward to speaking with you tomorrow. Take care and bye for now.
Are You at Risk of a Sudden Heart Attack? How Healthy is Your Heart? Really?
Heart disease is the #1 killer in the Western World. In Australia, someone dies every 28 minutes from heart disease. That’s 51 people a day. In the US, someone has a heart attack every 40 SECONDS! Fortunately, many heart attacks are preventable. However, regular exercise and eating healthy are no guarantee you won’t succumb to this silent killer.
- 94% of Australians have at least One Risk Factor for heart disease.
- 59% of Australians have been Touched by heart disease.
- Yet only 3% of Australians have had a Full Heart-Health Assessment in the past 12 months.
Do the free heart check today at www.virtualheartcheck.com.au
Join the Healthy Heart Network and become part of our growing community!
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The Healthy Heart Network is designed to help members:
- understand the present state of their heart’s health
- recognise their current level of risk of suffering a heart attack
- Learn the positive steps they can take to improve their situation
Visit https://healthyheartnetwork.com/ and click on the JOIN THE FAMILY BUTTON
