Welcome to the You4ia Health Podcast, where we guide busy parents and professionals to reclaim their energy and free up time so they can do more of what they love most.
Episodes
3 days ago
3 days ago
We unpack what to do when your partner isn’t on board with your health journey. It’s a common challenge for busy parents and professionals trying to make positive changes while juggling family life.
We introduce the SIBO framework to help you communicate clearly and kindly, sharing what you need, why it matters, and the benefits for both you and your family. You’ll hear strategies for navigating meal times when your partner isn’t following the same plan, whether you're the household cook or not.
We explore how to stay consistent without creating conflict, and how to lead by example with empathy rather than pressure. If you’ve ever felt alone in your goals or unsure how to ask for support at home, this one’s for you. Change doesn’t have to be perfect or simultaneous, it just needs to start with you.
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials:
Monday Jun 02, 2025
Monday Jun 02, 2025
If your child lives on toast and throws tantrums at the sight of broccoli, you're not alone. In this episode, we unpack the real reasons behind fussy eating, from developmental phases to sensory sensitivities, and why it’s not a parenting fail.
You’ll get simple, creative strategies to make mealtimes less stressful and more playful, like food play without pressure, renaming veggies to spark curiosity, and making dips the star of the show. We also cover how to involve your kids in the process and why staying low-pressure and consistent works best in the long run.
These tools are practical, realistic, and perfect for busy parents juggling work, life, and picky little eaters.
You don’t need to force, bribe, or beg, just shift the approach, build trust, and keep it fun.
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials:
Monday May 26, 2025
Monday May 26, 2025
The cold has officially set in. Lucky for you, this episode of the You4ia Health Podcast, unpacks why winter feels harder and how you can stay consistent despite it. We explore habit shifts, not willpower, as the key to staying on track.
Using James Clear’s habit formula, we share simple, time-efficient strategies and most importantly, we shift the focus from performance to presence.
We finish with why doing hard things, especially in winter, builds mental resilience that carries over to parenting, work, and life.
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Tuesday May 20, 2025
Tuesday May 20, 2025
We dive into an often overlooked supplement that could be the game changer for tired, foggy, and overwhelmed mums and professionals: creatine. Often associated with bodybuilders, creatine is actually a powerful ally for anyone who feels like they’re constantly running on empty, even with a decent diet and enough sleep.
Creatine supports more than just muscle growth. It plays a critical role in brain health, mental clarity, energy production, and recovery. We break down how it works in the body, helping your cells produce energy more efficiently so you can feel sharper, stronger, and more resilient in your daily life. We also explore common signs that creatine might be the missing link for you, including persistent fatigue, brain fog, and slow recovery, as well as busting the biggest myths: no, creatine won’t make you bulky, bloated, or mess with your hormones. It’s one of the most researched, safe, and effective supplements available.
This episode is perfect for anyone who wants to feel more focused, less exhausted, and more like themselves again.
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Monday May 12, 2025
Monday May 12, 2025
In this episode, we’re unpacking a habit that’s almost become a badge of honour, running on coffee instead of real fuel. We dive into why grabbing a caffeine hit and skipping breakfast is doing more harm than good.
We explore the science behind why skipping food messes with your blood sugar, mood, and brainpower. It’s not a lack of willpower making your afternoons harder, it’s a lack of fuel. We explain how this leads to cravings, low patience, poor sleep, and constant fatigue.
You’ll also hear how Brendan, a tradie and dad, turned his mornings around with one simple breakfast change and how that gave him the stamina to not only get through the day but enjoy his time with family in the evening.
To wrap up, we share fast and easy fuel-up options that take no longer than making a coffee. Because if you’ve got time for a caffeine fix, you’ve got time to nourish yourself. This episode is your reminder: your body deserves more than caffeine.
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Friday May 02, 2025
Friday May 02, 2025
Ever skipped a workout because you felt bad about taking time for yourself? You’re not alone. In this episode, we’re tackling the guilt that so many parents and busy professionals feel when prioritising their health and why shifting your mindset can change everything.
We break down the myth that putting yourself first is selfish, explore why guilt is a sign that you care (not a red light), and share a powerful real-life story of a gym member who transformed her energy by making small, sustainable changes.
You’ll also learn key mindset shifts to reframe the guilt, practical steps to keep moving even when life feels overwhelming, and how taking care of yourself isn’t just for you it’s for everyone who depends on you.
This one’s for anyone who needs a reminder that looking after yourself isn’t selfish, it’s necessary.
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Tuesday Apr 22, 2025
Tuesday Apr 22, 2025
Ever felt so sore after a workout that even sitting on the toilet felt like an extreme sport? We’ve all been there. In this episode, we’re breaking down Delayed Onset Muscle Soreness (DOMS), why it happens, what it means for your training, and how to strike the right balance between pushing hard and knowing when to scale back.
You’ll learn the difference between good soreness and overdoing it, how to train smarter for long-term progress, and practical tips for easing back into training after a break, whether it’s from illness, travel, or life getting in the way. We’ll also talk about progressive overload, recovery strategies, and how muscle memory works, so you can get back on track without unnecessary setbacks.
Resources for this episode: Super-compensation Graph
Take action today: Train with intention, listen to your body, and focus on consistency over intensity. If you’ve been out of the gym for a while, this is your roadmap to coming back stronger!
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Monday Apr 07, 2025
Monday Apr 07, 2025
In this episode, we’re diving into Non-Exercise Activity Thermogenesis (NEAT)—the everyday movements that burn calories outside of structured workouts. From walking and fidgeting to cleaning and standing, these small actions add up and play a crucial role in weight management, metabolism, and overall health.
We’ll break down how NEAT fits into your total daily energy expenditure (TDEE) and share real-life examples, including a fascinating study on hotel maids that shows how mindset can impact physical health.
Looking for easy ways to move more? We’ve got practical tips for parents, professionals, and anyone wanting to increase activity without extra time or effort. Whether it’s standing during calls, walking more throughout the day, or turning chores into movement opportunities, small shifts can lead to big results.
Take action today: Pick one simple movement to add to your routine and tag You4ia Health on social media to share your progress!
Diagram Breakdown of Total Daily Energy Expenditure:
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Friday Mar 21, 2025
Friday Mar 21, 2025
In this episode, we discuss how prolonged sitting weakens muscles, stiffens joints, and reduces circulation, leading to tight hips, back pain, and lower energy levels. Poor posture can even affect breathing and focus, making it harder to stay productive.
To counteract this, we share simple movement strategies like standing up regularly, walking during calls, stretching at your desk, and using a standing desk. We also cover quick exercises to help improve posture and circulation.
Finally, we explore mindset shifts that make movement effortless, like treating it as non-negotiable, stacking it with daily habits, and recognising it as a productivity booster. Even a few minutes of movement every hour adds up.
Try adding one of these habits to your routine this week, and let us know how it goes. If you found this helpful, share it with a friend—because a body in motion stays in motion!
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Friday Mar 07, 2025
Friday Mar 07, 2025
In this episode, we explore practical ways to make cooking healthy meals easier while catering to different dietary needs, preferences, and allergies. We highlight the importance of shared meals in strengthening family connections and discuss strategies to reduce mealtime stress. From using flexible meal bases and build-your-own options to batch cooking and involving the family in meal preparation, we share tips to make meals both nutritious and enjoyable.
We also dive into the importance of balancing food groups and adjusting portion sizes to meet everyone’s needs. For parents dealing with picky eaters, we offer simple strategies to introduce new foods in a positive way. Finally, we discuss the mindset shift from striving for perfection to focusing on progress, making healthy eating a more sustainable and enjoyable experience for the whole family.
If you're looking for ways to simplify family meals while keeping them healthy, enjoyable, and stress-free, this episode is packed with actionable advice to help!
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth