In this episode of Mind Your Being, Cass is joined by Professor Belinda Beck, a world-leading researcher in bone health and exercise science, to explore how our bones truly respond to movement, nutrition, and lifestyle across the lifespan.

Prof. Beck explains why it’s never too late to strengthen your bones, the types of exercise that actually stimulate bone growth, and why many commonly recommended “gentle” activities aren’t enough to protect against osteoporosis.

She shares the groundbreaking findings from her LIFTMOR clinical trial, which showed that even post-menopausal women with osteoporosis were able to improve bone density safely — with the right exercise, the right supervision, and the right program.

The conversation also explores how these findings translate into real-world improvements in strength, balance, confidence, and quality of life, why fall prevention is so critical as we age, and how the evidence-based ONERO program was developed to bring this research into the community.

If you’re in midlife and want practical, science-backed guidance to support long-term strength, mobility, and independence, this episode is for you.

Biography:

Belinda Beck is a Professor of Exercise Physiology at Griffith University (Gold Coast, QLD) and Director of The Bone Clinic in Brisbane. Her work, primarily related to the effects of mechanical loading on bone, includes a series of clinical trials (the LIFTMOR and MEDEX-OP trials) that changed the way osteoporosis is managed with exercise.

In 2015, she established The Bone Clinic, a translational research facility and clinical practice in Brisbane providing the ONERO® exercise program for osteoporosis which has been licenced for delivery around the world.

She has been awarded almost $8M in research funding and has published over 150 papers and chapters in the field.

Links:

https://onero.academy/locations/

https://onero.academy/

Onero Online

Osteoporosis Prevention - Healthy Bones for Life without Fracture

High‐Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial

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Cass x

Disclaimer:

The information provided on the Mind Your Being Podcast is for general informational, educational, and entertainment purposes only. The content shared on this podcast is not a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition.

Reliance on any information provided by the Mind Your Being Podcast, its hosts, guests, or others appearing on the podcast is solely at your own risk. The views and opinions expressed by guests are their own and do not necessarily reflect those of the podcast creators or hosts.

This is our first episode back after the festive season, and it’s designed to feel like a gentle exhale.

As we step into a new year, this short solo episode offers a softer, more realistic approach to health, wellbeing, and behaviour change — without pressure, guilt, or all-or-nothing thinking.

Rather than pushing New Year’s resolutions, we explore the idea of intentions: why they’re often more flexible, sustainable, and aligned with how we actually live, especially in midlife. You’ll hear practical, evidence-based insights into how behaviour change really works, where the science meets compassion.

In this episode, we talk about:

• Why New Year’s resolutions can feel rigid and overwhelming
• The difference between resolutions and intentions — and why intentions tend to stick
• How to start small and build habits that create confidence
• Habit stacking and why anchoring new habits to existing routines works
• Why motivation often follows action (not the other way around)
• Finding your personal “why” for change — without being hard on yourself

I also share my own health intentions for the year ahead, including sitting less, building strength, supporting energy levels, and what I’m learning along the way — including a very human gym story that reminds us progress isn’t linear.

If you’re starting the year feeling tired, unsure, or already behind, this episode is a reminder that you’re not alone — and that meaningful change can begin exactly where you are.

Small, kind, consistent steps really do add up.

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Thanks so much for listening,

Cass x

Disclaimer:

The information provided on the Mind Your Being Podcast is for general informational, educational, and entertainment purposes only. The content shared on this podcast is not a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition.

Reliance on any information provided by the Mind Your Being Podcast, its hosts, guests, or others appearing on the podcast is solely at your own risk. The views and opinions expressed by guests are their own and do not necessarily reflect those of the podcast creators or hosts.

The festive season is often portrayed as joyful and magical — but for many people, it can also feel overwhelming, stressful, and lonely.

In this final episode of the year, Cass offers a gentle pause in the December busyness and explores why this time of year can be emotionally demanding. From work pressures and financial stress to family dynamics, perfectionism, and unmet expectations, this episode unpacks the hidden load many people carry during the holidays.

Cass discusses:

• Why holiday stress is so common
• The pressure of perfection and expectation vs reality
• Navigating tricky family dynamics and setting healthy boundaries
• How to protect your nervous system during emotionally charged gatherings
• The impact of loneliness at the festive season and why it matters for our health
• The importance of kindness, compassion, and our shared common humanity
• Supporting others who may be grieving during this time of year

This episode also reflects on the journey of creating Mind Your Being in its first year and shares a preview of upcoming topics in 2026.

Whether you celebrate Christmas, another tradition, or none at all, this episode is an invitation to slow down, reset, and approach the season with greater gentleness — for yourself and for others.

https://mindyourbeing.com.au/

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https://www.facebook.com/profile.php?id=61574785410170#

https://x.com/mind_yourbeing

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Thanks so much for listening,

Cass x

Disclaimer:

The information provided on the Mind Your Being Podcast is for general informational, educational, and entertainment purposes only. The content shared on this podcast is not a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition.

Reliance on any information provided by the Mind Your Being Podcast, its hosts, guests, or others appearing on the podcast is solely at your own risk. The views and opinions expressed by guests are their own and do not necessarily reflect those of the podcast creators or hosts.

In this warm and deeply informative episode, I share a conversation with Clinical Psychologist Dr David Cooper, an OCD specialist, researcher and adjunct lecturer at UNSW, to unpack what OCD really is — beyond the stereotypes of neatness, order, and perfectionism.

Together, we explore the many ways OCD can show up, why intrusive thoughts feel so distressing, and how shame often stops people from seeking help.

I also share my own experience living with OCD — the shame, the internal battles, and the exhaustion of compulsions that can unfold in a split second.

Dr Cooper explains:
• What OCD actually is
• Why intrusive thoughts feel so real and emotionally overwhelming
• The many forms OCD can take — including harm OCD, existential, moral, relationship and taboo thoughts
• Common and misunderstood OCD presentations
• How shame and secrecy keep OCD stuck
• The evidence-based treatments that genuinely help, including Exposure and Response Prevention (ERP)
• Practical ways to seek the right support

Whether you live with OCD, love someone who does, or simply want to better understand this complex and widely misunderstood condition, this episode offers clarity, compassion, and hope.

Bio

Dr David Cooper is a clinical psychologist and adjunct lecturer at the University of New South Wales. His clinical work focuses on helping people with obsessive-compulsive disorder and other life problems that keep repeating. He is involved in scientific research on how we can improve treatment for OCD and he maintains an online directory to help people in Australia connect with clinicians who have expertise in OCD. He works in private practice in Kiama, on the south coast of NSW.

Links mentioned during the episode:

https://ocd.org.au/directory

https://iocdf.org

https://soocd.com.au

Link to Paper published by Gayle Maloney:

https://doi.org/10.1016/j.brat.2025.104878

Maloney G, Arntz A, Pittenger C. The imagery rescripting protocol for obsessive-compulsive disorder (ImRs-OCD): A decade of iterative refinement in treatment sequencing following ERP. Behav Res Ther. 2025 Dec;195:104878. doi: 10.1016/j.brat.2025.104878. Epub 2025 Oct 2. PMID: 41092684.

Keywords: OCD, Obsessive Compulsive Disorder, OCD symptoms, intrusive thoughts, compulsions, ERP therapy, Exposure and Respon

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Thanks so much for listening,

Cass x

Disclaimer:

The information provided on the Mind Your Being Podcast is for general informational, educational, and entertainment purposes only. The content shared on this podcast is not a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition.

Reliance on any information provided by the Mind Your Being Podcast, its hosts, guests, or others appearing on the podcast is solely at your own risk. The views and opinions expressed by guests are their own and do not necessarily reflect those of the podcast creators or hosts.

In this short solo episode, Cass offers a calming guided meditation to support the awareness practice explored in The Mindful Midlife Series (Episodes 13, 14 & 15).

This meditation is based on the classic ACT (Acceptance and Commitment Therapy) technique Leaves on a Stream — not Cass’s creation, but her gentle take on the well-loved practice. Through simple visualization, you’ll learn to observe your thoughts without getting caught up in them.

A soothing technique that supports mindfulness, emotional regulation, and soothing an overthinking mind to help you reconnect with a sense of calm.

Perfect for a quick reset or a mindful moment during a busy day.

Take a breath, settle in, and let’s begin.

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Thanks so much for listening,

Cass x

Disclaimer:

The information provided on the Mind Your Being Podcast is for general informational, educational, and entertainment purposes only. The content shared on this podcast is not a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition.

Reliance on any information provided by the Mind Your Being Podcast, its hosts, guests, or others appearing on the podcast is solely at your own risk. The views and opinions expressed by guests are their own and do not necessarily reflect those of the podcast creators or hosts.

In Part 3 of the Mindful Midlife Series, we take the insights from the last two episodes even deeper. You’ll learn how self-compassion, mindful breathing, and gentle awareness practices can help you loosen the grip of negative thoughts, calm your nervous system, and let go of perfection.

Midlife is often full of competing demands, shifting identities, and rising pressure — but it can also be a powerful time to pause, reflect, and reconnect with what truly matters.

Join Cass for a grounding, practical episode filled with simple tools you can use anytime to feel more balanced, more present, and more supported within yourself.

A beautiful listen for anyone wanting more clarity, calm, and compassion in their midlife chapter.

Dr Kristin Neff's Self-Compassion Website:

https://self-compassion.org/the-research/

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Thanks so much for listening,

Cass x

Disclaimer:

The information provided on the Mind Your Being Podcast is for general informational, educational, and entertainment purposes only. The content shared on this podcast is not a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition.

Reliance on any information provided by the Mind Your Being Podcast, its hosts, guests, or others appearing on the podcast is solely at your own risk. The views and opinions expressed by guests are their own and do not necessarily reflect those of the podcast creators or hosts.

In this second episode of The Mindful Midlife Series, we move from awareness to action.

I walk you through The 3 C’s: Catch it, Check it, Change it — a simple, evidence-based process to help you notice (catch it) unhelpful thoughts, question (check) it whether they’re true, and gently reframe (change it) them with more perspective and self-compassion.

If you’ve ever found yourself overthinking, spiralling into self-doubt, or being harder on yourself than you’d ever be with someone you love, this episode gives you practical tools to create space between your thoughts and your reactions — so you can feel calmer, clearer and more grounded in your everyday life.

This is part 2 of a 3-part series designed to help you build a more flexible, compassionate relationship with your mind.

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Thanks so much for listening,

Cass x

Disclaimer:

The information provided on the Mind Your Being Podcast is for general informational, educational, and entertainment purposes only. The content shared on this podcast is not a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition.

Reliance on any information provided by the Mind Your Being Podcast, its hosts, guests, or others appearing on the podcast is solely at your own risk. The views and opinions expressed by guests are their own and do not necessarily reflect those of the podcast creators or hosts.

Have you ever noticed how one small thought can shift your entire mood?

In this first episode of The Mindful Midlife Series, Cass explores the stories we tell ourselves, why our brains are wired to focus on the negative, and how habitual thinking patterns — or cognitive distortions — can shape the way we feel and behave.

You’ll learn how to begin noticing your thoughts with awareness, curiosity, and kindness, and why this first step is so powerful in easing self-criticism and stress.

This episode is the perfect starting point if you want to understand your mind better and start relating to your thoughts in a gentler, more effective way.

**N.B. During the episode I mentioned studying Psychology - to be clear and not mislead, I formally studied 2 Units of a Bachelor Degree (Psychology), and I am not a Psychologist.

I have completed a Diploma in Counselling and other short-courses related to Mindfulness, stress reduction and various other health topics.

https://mindyourbeing.com.au/

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https://www.facebook.com/profile.php?id=61574785410170#

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Thanks so much for listening,

Cass x

Disclaimer:

The information provided on the Mind Your Being Podcast is for general informational, educational, and entertainment purposes only. The content shared on this podcast is not a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition.

Reliance on any information provided by the Mind Your Being Podcast, its hosts, guests, or others appearing on the podcast is solely at your own risk. The views and opinions expressed by guests are their own and do not necessarily reflect those of the podcast creators or hosts.