Microdosing Semaglutide: Can Small Doses Offer Big Metabolic Benefits?

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February 26th 2025
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Dr. Will Cole
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Microdosing Semaglutide: Can Small Doses Offer Big Metabolic Benefits?

Finding joie de vivre in Greece

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February 26th 2025
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WellBeing Magazine
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A Greek escape for relaxation and self-discovery, exploring Crete’s charm and Tainaron Blue’s serenity, reconnecting with wellness.

My best friend Tess and I have always dreamed of visiting Greece together. When the chance to spend six nights together on Crete and the mainland landed in our lap like a cosmic nudge, we didn’t think twice. As busy working mums balancing parenting and life, we needed this trip. We were craving a week of zero responsibilities and couldn’t wait for our focus to shift solely to ourselves. It was our time to be selfish — should we swim in the crystal-clear waters of the Med or laze by the pool? These were the biggest decisions we had to make and we were beside ourselves with excitement.

After wrapping up a busy month, we said goodbye to our kids and partners and, 24 hours later, arrived in Greece. The plane journey was spent watching movies and enjoying sentences that were fully formed and not disrupted by our kids’ requests. As much as I wanted these six days in Europe to be about freedom and ease, I also wanted to embrace travel as an extension of my own wellness and self growth. I wanted to relax to the nth degree but also expand my sense of self. Could six days in Greece achieve that? I sure hoped so.

Women and mothers are caretakers, looking after everyone’s needs before their own. I was in desperate need to shift this narrative and to look after myself first. I needed to remember my worth, to view travel as an essential part of my wellness practice and not as a luxury, but as a necessity. Growing a baby while parenting a toddler and working full-time takes a lot of energy, time and selfl essness. Just once this year, I needed to put self-care at the top of my list and give myself the space to explore both my inner and outer world — especially before I become a mum of two boys!

Time to disconnect and Recharge

The benefits of travel are well documented — travel builds happiness, allows you to disconnect and recharge, relieves stress and anxiety, exposes you to new things, makes you physically healthier and even boosts creativity. But what people now want out of a holiday has shifted. According to Chris Kam, the president and chief operating officer of Omnitrak (a Hawaii-based research company that conducts regular national travel surveys), travel has always been a reset. “The travel experience [has now] transformed and became a place to heal — from mental, physical and spiritual stress,” he says.

Through the height of Covid, we were denied our basic primal desire to wander. It was this loss of spontaneity and freedom that has subsequently heightened our need to travel. We’ve also seen a need to focus on health and wellbeing emerge as a result of the stress and anxiety surrounding the pandemic. But this is only a small piece of the puzzle.

We are seeing the rise of women putting themselves first, owning their lives and having the tenacity to follow what brings them joy on their own terms — and this is exactly what Tess and I did in Greece.

The Cretan Sea

Our first stop was Villa Ippocampi, tucked away in the tranquil village of Koutouloufari on the island of Crete. From the moment we arrived, the charm and warmth of this family-owned boutique hotel made us feel right at home. We were warmly welcomed by Lydia and Sophia, the lovely mother-daughter duo who own and run the villa along with Lydia’s husband Nikos. Their hospitality was heartfelt and they treated us not like guests but like friends, which made our experience even more special.

At Villa Ippocampi, every guest feels cared for, and the family’s attention to detail shines through in every aspect of the villa — from the beautiful, bohemian-inspired décor and the authentic Greek touches of blue and white, to the shells and flowers and peaceful ambience that permeates the space.

After settling into our spacious villa, we spent the afternoon lounging by the pool. Surrounded by vibrant bougainvillea and olive trees, the pool area became our go-to spot for unwinding. We alternated between dips in the crystal-clear water and lying on sunloungers, soaking in the Mediterranean sunshine. The quiet atmosphere around the pool allowed us to truly relax, our conversations flowing effortlessly as we caught up on life, motherhood and everything in between. There was something about being in this beautiful space that made us feel both grounded and free at the same time.

In the evenings, we enjoyed leisurely walks through the quaint village of Koutouloufari, where narrow streets wind between authentic stone buildings adorned with vibrant flowers.

One of the highlights of our stay was an unforgettable lunch at a local fish tavern with Lydia and Sophia. The setting was idyllic — right by the sea, with the sound of gentle waves in the background and the aroma of freshly grilled fish filling the air. The food was simple yet delicious, the kind that speaks to the heart of traditional Greek cuisine. We savoured every bite — the flavours of the fresh seafood perfectly complemented by good wine (for Tess) and even better company.

Together with Lydia and Sophia, we laughed, our conversation flowed and a deep sense of connection was felt. As mothers, we bonded over our shared experiences, talking about our children, the joys, the challenges and the delicate balance of finding time for ourselves amidst it all. It was the kind of lunch that felt effortless and meaningful at the same time — a reminder that some of life’s best moments are the simple ones shared over good food and heartfelt conversations.

The next day was filled with more of the villa’s peaceful rhythm. We indulged in long poolside chats with Maria, the lovely host, and quickly became obsessed with her delicious bruschetta. The atmosphere at Villa Ippocampi encourages guests to slow down and be present, which allowed us to fully immerse ourselves in the experience of just being. We also took a few leisurely walks through the surrounding area, explored the beach, enjoyed the local charm and the natural beauty of the Cretan Sea.

What made our stay truly memorable was the sense of connection we felt — not just together as old friends or with our new friends Lydia and Sophia, but also with the space itself. Villa Ippocampi has a unique energy that invites you to deeply relax and rejuvenate. For me, it was more than just a place to stay; it was a place that nurtured and expanded my soul.

The end of the Earth

Back on the mainland, our next stop was Tainaron Blue Retreat, nestled in one of the most picturesque corners of the world I’ve ever seen. The retreat itself is perched atop the historic Cape Tainaron, off ering breathtaking, unobstructed views of the endless blue sea and rugged landscape. Cape Tainaron is located at the southernmost point of Continental Europe in the Mediterranean.

The first impression was one of awe, as the retreat seamlessly blends with its natural surroundings. The architecture, rustic yet refined, is a testament to the beauty of simplicity, with every corner designed to honour the surrounding environment. It felt like stepping into a world where time slows down — a world very different to our reality back in Australia.

From the moment we arrived, we were welcomed by Kostas, who immediately set the tone for an unforgettable experience. Kostas and his staff exuded genuine kindness and attentiveness, enhancing our experience by ensuring we had everything we needed without ever feeling intrusive. They seemed to have an almost intuitive sense of when we needed space or assistance, which added to the overall feeling of relaxation.

One of the highlights of our stay was the incredible six-course meal we had on the first night. The dining experience at Tainaron Blue Retreat is a feast for the senses. Each course was a work of
art, carefully crafted using fresh, local ingredients. From the delicate flavours of the kingfi sh to the rich and satisfying fresh fi sh, prawns and stunning salad, every dish was thoughtfully presented and absolutely delicious.

As the sun dipped below the horizon, Tess and I savoured not only the food but also the beauty of the moment. Sinking deep into a silent spaciousness, time, finally, felt like it was on our terms.

During the day, we spent time in the stunning infinity pool, exploring the retreat’s surroundings and soaking in the natural beauty that Cape Tainaron has to offer. There are no distractions there — just the rhythmic sound of the waves, the gentle breeze and the expansive views of the sea.

Our stay at Tainaron Blue Retreat was a reminder of how important it is to take time for yourself, to disconnect from the busyness of life and to reconnect with the things and people that truly matter. The retreat isn’t just about the stunning views or the exquisite cuisine, although those were certainly highlights. It’s about the feeling of serenity that washes over you, the sense of connection that deepens when you’re away from the hustle of everyday life.

Leaving Tainaron Blue was bittersweet. It’s a place that leaves a lasting impression, not only because of its natural beauty but because of the peace and connection it fosters. There, I felt worlds away from my life in Byron Bay and had found the spaciousness and deep restoration I so desperately craved. I was ready to come home.

Simple Pleasures

Greece, with its sparkling sea, flavour some tomatoes, fresh fish and friendly locals, offered a beautiful reminder that sometimes the best moments are the simplest ones. A dip in the ocean, homegrown produce, locally caught fish, nature and good friends — those really are where wellness and life interlace.

At both Villa Ippocampi and Tainaron Blue, I was reminded that wellness is not one-dimensional but a harmonious blend of all aspects of life — body, mind and spirit. I don’t need to traverse the globe to find that feeling of wellness — it can be found in my every day. All I need to do is shift my mindset on what is work, parenting and play — and how these three can seamlessly intertwine to create a life that feels purposeful, balanced and joyful.

And to Tess, the travel companion I’ve always dreamed of, her coffee addiction had us traversing at all hours of the morning (people in Greece often don’t stir until 11am), stumbling across hidden hole-in-the-wall local gems and pebbly beaches. After six days together, the Tess I met almost 20 years ago — pre-kids and pre-multiple businesses — had returned. Her vibrant energy was infectious, and I could have easily joined her flight to Milos to continue the adventure if not for missing my darling son.

Article Featured in WellBeing Magazine 214

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Supercharge your spiritual awakening

by | | Curated Content

February 26th 2025
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WellBeing Magazine
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In the 2005 book A New Earth, spiritual writer and teacher Eckhart Tolle speaks of the arising of a collective spiritual awakening affecting humans on a global scale.

Dr Anna Halafoff , coordinator of the Spirituality and Wellbeing Research Network at Deakin University, and an associate professor of sociology, says many prophecies exist that we’re coming into a time when more of us are becoming aware of our spiritual potential and the importance of living in harmony with one another.

Prophecies aside, evidence suggests there may be rising interest in thinking about the spiritual side of life. A 2021 McCrindle report, Australia’s Changing Spiritual Climate, found during Covid, 47 per cent of Australians surveyed were spending more time mulling over the meaning of life and their own mortality. Thirty-three per cent were thinking more about God. Interestingly, youth led the way, being much more likely to have partaken in spiritual conversations and thoughts, Bible reading and praying, than their elders.

Research by Dr Halafoff and her colleagues shows significant percentages of young Australians in generation Z identify as spiritual. She relates this to the fact spirituality has gone mainstream. “You see it in popular culture,” she says. “You see references to spirituality — crystal shops or mushroom elixirs being sold in cafes in menus that look like spell books, the popularity of astrology, for example, or a concept like karma showing up in a Taylor Swift song.”

Partly, this is due to the intertwining of spirituality with wellness, which in itself has grown exponentially. “A lot of the things that people are doing now for their health and wellbeing have connections and origins to some spiritual movements, knowledges and ideas,” Dr Halafoff says.

But some of us don’t associate spirituality with downward-facing dog or mushrooms. Others don’t want to step inside a church. Given the variety of opinions and experiences, what is spirituality, exactly?

Defining the spiritual

Spirituality differs from person to person — which is why it can be such a source of conflict and contention. Our view can also change over the course of our lives.

In its broadest sense, Dr Halafoff defines it as a sense of connection with something greater than oneself. “So that could be with some kind of consciousness, with the universe or with the more than human natural world,” she says.

A definition cited by Spiritual Care Australia describes spirituality as intrinsic to humans and how we seek and find meaning, purpose and transcendence as well as experience relationships to ourselves, others, nature and the significant or sacred. Typical spiritual questions and topics concern death, life’s meaning, our identity and purpose, how to transcend suffering, loss and death.

A common spiritual concept is the belief in an immaterial, immortal “soul” or “higher self”. Rumi, the 13th-century Sufi mystic, described this part of us as an “essence” of “pure consciousness … born from the rays of God’s majesty.”

Spirituality in Australia

What we ultimately believe and how we engage in spirituality is heavily influenced by our culture. Research by Dr Halafoff and her colleagues shows there are three main types of spirituality we tend to turn to in Australia.

Indigenous spirituality is practised by Indigenous communities and is place based and diverse from community to community. Research shows there’s an increased interest in Indigenous culture, knowledge and spirituality, Dr Halafoff says.

Religious spirituality involves following a religion or deity, such as Christianity, Islam or Hinduism. It’s usually more institutional and organised and, typically, it’s equated with a connection to God, the universe or nature. “There’s that more kind of interior relationship that people build with supernatural forces, alongside devotion to a religious faith,” Dr Halafoff says.

Holistic spirituality as it’s known by academics, is an eclectic spirituality popular in the West today. It draws upon the spiritual knowledge of Indigenous societies, the counter-culture revolution (of the 60s and 70s), associated with hippies, peace, love, Buddhist and Hindu teachings, and the New Age movement of the 1990s with its fusion of spirituality with wellness and harmony with nature.

Nature Connection

Environmentalism and the green movement are viewed by some as a new religion with its own deity (Mother Gaia), morality and sense of guilt/sin (arising from growing awareness of environmental issues).

Dr Halafoff says there’s increased interest in nature connection in Australia and globally — there isn’t necessarily a spiritual motive attached to this, but there can be. She attributes this trend to the stress and pressure of modern life and our need to create a more harmonious, peaceful self and world. Data shows females in particular are aff ected by these stresses, Dr Halafoff says. They’re also more likely to pursue a spiritual practice than males.

There’s also a lot of crossover that occurs between the different streams of spirituality, Dr Halafoff adds. We may, for example, practise religion based spirituality alongside permaculture and meditation, crystals and astrology.

Spiritual Awakening

Dr Halafoff says research shows interest in the spiritual dimension of life is often triggered by a significant life event that involves suffering. This inevitably leads us to ask the big questions in life, she says. “Often, people in this case turn to some of these spiritual, religious texts and teachers to help provide some of those answers.”

In A New Earth, Tolle examines how old age, illness, disability, personal tragedy and other forms of loss weaken attachment to our outer form. He frames this positively as an opportunity for inner and outer transformation through spiritual awakening to the existence of our higher self and a higher power, creator or consciousness. According to Tolle, this process can help free us from the suffering inherent in living within our emotions and the ego survivor brain, helping us to discover the inner peace and joy of being. Central to this idea is the Buddhist]

philosophy of life as suffering, dissatisfaction, impermanence and illusion and the Christian concept of sin and salvation, Tolle says. This spiritual awakening has variously been described within religious and spiritual traditions as rebirth, consciousness, enlightenment, liberation, truth and more.

On a less intense level, Dr Halafoff says spiritual awakening can also come about through our curiosity, reading or exploration, life stress or connections to others with a spiritual experience. It could start out to be completely nonspiritual, like a secular practice of mindfulness or yoga that leads us to want to learn more about the spiritual dimensions of those practices, she says.

Purposeful Living

Rita Tusa stumbled into a life-changing spiritual practice by chance. “At the time, I was feeling unfulfilled in my life,” she says. “I was 38 and had left my job of 17 years as a make-up artist. I didn’t know what I wanted to do with my life. I was lucky enough to stumble across Kundalini yoga. I wasn’t intentionally looking into spirituality, it found me. I fell in love with the practice from my first class and it completely changed me.”

Kundalini yoga brought her more awareness and inspired her to want to find her dharma or purpose. “I ended up doing kundalini yoga teacher training and I also studied theta healing, which taught me the power of clearing beliefs and being the cocreator of your life,” she says. “Spirituality changed my perception of having no control over my life and feeling disempowered. It gave me the tools and awareness I needed to find my purpose and move towards living the life I truly desire.”

Superpowers

The benefits of spiritual practices are many and well documented by studies. They include more conscious living, greater hope, sense of self-worth, meaning, purpose and control, resilience to life’s problems, better physical and mental health, improved mood and much more. It’s no wonder they’re likened, by some, to supernatural powers.

Studies show mindfulness meditation, for example, protects brain function, slows cellular aging, decreases anxiety and depression and our perception of pain and improves sleep, mental clarity and focus and much more.

In a study on the connection between spirituality and health outcomes, researchers at Harvard University analysed hundreds of studies. They found those who attended religious services had healthier lives, greater longevity, less depression, suicide and substance use.

Connection and Interdependence

Dr Halafoff believes the benefits of spirituality mostly come down to relationality (in other words, connection). “If you think of yourself as a separate individual disconnected from society and nature, it’s a very lonely and difficult place to be,” she says. “Spiritual movements and worldviews provide people with a sense of connection to something larger than themselves — whether that’s to the spiritual community that they’re connected with or going to a meditation group, to deities, the forest and trees or being with pets and animals.”

Such connection and interdependence in turn creates a sense of responsibility to something more. Dr Halafoff says research suggests spiritual people are deeply connected to their groups and communities and motivated to be of service to others, live ethically and do good in the world.

Cultivating our spirituality

In this day and age, many of us begin our spiritual journey and exploration online, Dr Halafoff says. For those starting out, she suggests looking for books, podcasts, videos and other media on spiritual topics, and attending talks, workshops, classes and retreats. “Often, a spiritual journey is in stages, people begin exploring in their own time, then reach out to a community or go into a deeper experience of a retreat,” she says.

Common methods for engaging in spirituality in our culture include meditation, prayer, mindfulness, gratitude practices, mantras, breathwork, yoga, chanting, energy work and spiritual study. Other ways include connecting to angels, asceticism, nature and religious spiritual communities or even pilgrim-style travel (like the Camino de Santiago Trail in Spain, climbing mountains or staying in an ashram).

Growing our spiritually is essentially about making space and priority for it in our lives.

Cautions

When testing the spiritual waters, it’s also important to be aware there can be risks and harms. “There have been instances of abuse within spiritual communities, whether fi nancial, sexual, physical or emotional,” Dr Halafoff says. Given our modern consumer approach to spirituality, watch out for shonky dealers, charlatans, false paths and fake prophets. “Really check out the community before the community before getting too involved,” she suggests. “Look at the practices and attitudes within the community — are they respectful, safe, kind and compassionate? Have a look at what the leaders of the community and their values are embodying. If it seems harmful [to you or others] it’s best not to get involved.”

Also avoid the “spiritual the “spiritual bypassing” that suggests suffering is okay if it’s going to lead to something better, she says. “If the ultimate goal is to live in a more compassionate, loving universe, then it’s also important that spiritual persons be aware of how they live. You’re not in your own reality but a relational reality: what you do impacts on others.”

Spiritual communities of all kinds, but especially traditional, institutionalised religions, may have very prescribed practices and rules about how to do things — how to dress, eat, speak and so on — and rigid ideologies and beliefs, which can be divisive. Remember that spirituality isn’t an opinion. It’s an experience.

Expert and case study contact details

Dr Anna Halafoff

Associate professor of sociology and coordinator of the Spirituality and Wellbeing Research Network at Deakin University.
Website: experts.deakin.edu.au/2790-anna-halafoff

Rita Tusa

Kundalini yoga teacher and practitioner

Business website: theheartenergycentre.com.au

Article Featured in WellBeing Magazine 214

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Supercharge your spiritual awakening

Tamarind (Taramindus indica)

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February 26th 2025
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WellBeing Magazine
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Tamarind is a tropical evergreen leguminous tree, a member of the Fabacaea family, native to Africa and India, and today is widely distributed in the tropics. It is long living, grows
in a variety of soil conditions and is highly resistant to salt so thrives in coastal areas. Tamarind trees produce an abundance of long curved brown pods filled with seeds surrounded by a sticky pulp that dehydrates to a sticky paste. It has important medicinal properties (cardiac and antidiabetic pharmaceuticals have been produced from this plant), as well as significant industrial uses.

The name tamarind derives from the Persian “tamar-I-hind”, translating as Indian date. Tamarind arrived in Asia in the fi rst millennium BC and it was cultivated in Egypt by 400 BC.

The traditional uses for tamarind include relief from constipation (laxative), abdominal pain, helminth infections, wound healing, malaria and fever, inflammation, cell toxicity, eye diseases, skin rashes (poultice) and neutralising snake venom from bites.

Active Ingredients

The seeds contain catechins, procyanidins, caffeic acid, ferulic acid and the polyphenols myricetin, quercetin, apigenin and kaempferol.

Tamarind is rich in nutrients and plays an important role in human nutrition, particularly in developing countries. Nutritionally, the seeds contain 7.6 per cent protein, 51 per cent polysaccharides, 1.2 per cent fibre, 7.6 per cent oils (oleic acid, linoleic acid (46.5 per cent) and saturated fatty acids (26.4 per cent), along with linolenic, lauric, myristic, palmitic and stearic acids. Tamarind contains B vitamins (particularly B1), choline, Vitamin C and A, and the minerals copper, magnesium, calcium, potassium and iron. Tamarind also contains high levels of tartaric acid (citrus contain citric acid), a powerful antioxidant.

Parts Used

The unripe fruit pulp is used in cooking as a souring agent (tartaric acid) in savoury dishes, and as a pickling agent. The ripe pulp is used as a flavouring for chutneys, curries, rice and drinks. It is very popular in India and Pakistan. In the Middle East tamarind is common in meat dishes and often combined with dried fruits (sweet-sour taste). In the Philippines, the whole fruit is made into a soup, sometimes with leaves as well, and the fruit pulp is made into traditional candies. Indonesia makes tamarind soup and mixes the pulp with palm sugar and liquid to make tamarind juice. In Mexico and the Caribbean, drinks and various candies are made from tamarind pulp. In Western cuisine tamarind pulp is found in Worcestershire sauce, HP sauces and barbeque sauce.

Therapeutic Uses

Overall tamarind is antidiabetic, antimicrobial, anti-venom, antioxidant, anti-inflammatory antimalarial, anti-asthmatic, antihyperlipidaemic, antiulcerogenic, wound healing, laxative and hepatoprotective. Every part of the plant — from root to leaf tips is useful for human needs.

Diabetes

Multiple rat studies show the effectiveness of tamarind for managing diabetes and reducing obesity. Its antidiabetic potential was shown through inhibition of α-amylase and α-glucosidase activity producing a post-prandial hypoglycaemic effect; a trypsin inhibitory protein binding to insulin receptors inducing a hypoglycaemic effect and its anti-inflammatory activity reducing damage to pancreatic β-cell activity as some examples.

Cardiovascular

Tamarind leaf and pulp reduced plasma lipids, total serum cholesterol by 50 per cent, non-HDL by 73 per cent, triglycerides by 60 per cent as well as increasing HDL levels by 61 per cent. Activities related to this were reduction of lipid peroxidation, improvement in kidney and liver and increased cholesterol excretion.

Research has shown that tamarind is effective at lowering blood pressure through various mechanisms, and combined with its antiinflammatory and antioxidant activity, indicates its importance in the prevention of cardiovascular disease.

Antipathogens

Tamarind has broad-spectrum antibacterial activity against Klebsiella pneumoniae, various Salmonella species, Bacillus subtilis and Staph aureus. It is eff ective against both gram +ve and gram -ve bacteria and has synergistic eff ects with some antibiotics. It also inhibits bacterial biofi lm formation. Tamarind is used as an antimalarial in African countries.

Liver

In animal models, tamarind shell was shown to reverse the pathological changes and enzyme disorders caused by excess alcohol on the liver and improved glutathione levels depleted by alcohol. The fruit, pulp, leaves and seeds have shown hepatoprotective and hepato-regenerative activity.

Digestive

Tamarind pulp has multiple uses in the digestive system, the root extract reducing abdominal pain, the ground seeds improving dysentery, the soaked fruit relieving constipation.

Reduces fluoride toxicity

Sodium fluoride can be a serious health hazard in humans and chronic intake disrupts carbohydrate, lipid and antioxidant metabolism.

Anti-inflammatory

The anti-inflammatory and antioxidant eff ects of tamarind have demonstrated improvement in symptoms of arthritis and various cancers, including oesophageal adenocarcinoma, prostate cancer and colorectal cancer.

References available on request.

Article featured in WellBeing Magazine 214

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Tamarind (Taramindus indica)

Radish Cream Cheese Dip (Cool & Zesty!)

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February 25th 2025
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Wellness Mama Blog | Simple Answers for Healthier Families
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I’m always looking for easier and tastier ways to serve nourishing foods to my family. Getting kids on board with eating healthy can take some strategic planning, but recipes like this radish cream cheese dip help make it easier. (And it’s not a bad way for adults to enjoy more veggies too!) Having some kind […]

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