Wellness with Waz

Words of Wisdom with Waz on Wednesday

Did you miss me?🤔😂

It has been several weeks since I last shared some pearls of wisdom.

I hope you managed okay.

The reason for my absence is simple.

I have been super busy.

I know, I know.

We are all busy.

And I agree, we all have seasons where we burn the candle at both ends because we have to.

But it is not sustainable forever.

Short story is, I have been leaving home at 7am and getting back between 10pm and 11pm.

Long days.

But doing what needed to be done.

That pattern lasted for about 4 weeks, with some Saturday and Sunday work thrown in just for fun.

Good news though, I have now returned to a more civilised 7am to 7pm, Monday to Friday, door to door.

Look at me living the dream.

While that period was tiring, it needed to be done.

But here is the important part.

That kind of routine can only last so long.

And what we do with the little pockets of downtime we do have really matters.

Even 10 minutes can help.

A few deep breaths.

Some relaxing music.

A short walk.

A stretch.

Sitting quietly without reaching for the phone.

I recently discovered sound frequency music and some Tibetan healing music, and I found it helped quiet my mind.

Was it magic?

Probably not.

But did it help me pause, breathe and settle myself?

Yes.

And sometimes that is enough.

We often think rest needs to be a whole day off, a holiday, or a perfectly clear calendar.

But sometimes rest is 10 minutes of choosing not to keep pushing.

Sometimes filling your cup is not about doing something big.

It is about doing something small before you completely run dry.

So yes, do what needs to be done.

Work hard when the season calls for it.

Show up.

Do your best.

But don’t forget to come up for air.

Because being busy might explain why we are tired.

But it should not become the reason we stop caring for ourselves.

If you only have 10 minutes to yourself today, what are you going to do?

Stay Well
Waz

Eat, Move, Think & Sleep Well

My Prostate Cancer Support Journey: Time-Restricted Eating & Weight Loss

In my last post, I shared that movement and sensible sunshine are two simple choices I’m making to support my body.

As many of you know, I’ve decided for now to delay surgery and radiation treatment for my prostate cancer and follow active surveillance.

That means another PSA test in 6 months and another chat with my urologist.

Over the next few posts, I’m sharing some of the things I’m doing to give my body the best support I can.

Not as medical advice.

Not as a cure.

And definitely not as a guarantee.

Just the choices I’m making for me, with the information I have today.

Next up...

time-restricted eating and weight loss.

I’ve been looking into some of Dr Valter Longo’s work around fasting, longevity and the fasting-mimicking diet.

I’m not following his exact program.

But I do like the idea of giving my body a break from constantly digesting food.

Most mornings I start with my supplement drink and a cup of tea.

That usually gets me through to lunch.

Then I’ll have either my smoothie or my main meal.

Later, I’ll usually have tea or chocolate bone broth, then the opposite of what I had earlier.

Some days that means two meals.

Some days it might be one meal and a snack.

It’s not about starving myself.

It’s about being more intentional with when I eat, what I eat, and how often I eat.

It also helps reduce the mindless snacking.

You know, where you open the fridge, stare at it, close it, and somehow call that research.

For me, this is about stacking the odds in my favour where I can.

A shorter eating window.

Better food choices.

Less grazing.

Slow, steady weight loss. Jan 24 - 113.3kg, this week 101kg.

Simple choices.

Simple habits.

No guarantees, of course.

There never are.

But if I can make small daily choices that support my body, that feels like a good place to start.

Hindsight may have its say one day.

But for now, I’m making the best decision I can with the information I have today.

Stay Well
Waz

Eat, Move, Think & Sleep Well

Words of Wisdom with Waz on Wednesday

Can your thoughts heal your body?

Big question, I know.

And before anyone starts thinking Waz has wandered too far into the bush without a hat...

let me explain.

Lately, I’ve been looking into some of Dr Joe Dispenza’s work around thoughts, emotions, visualisation and healing.

Now, I’m not about to say that thoughts alone are my prostate cancer treatment.

They’re not.

I’m still following active surveillance.

I’m still planning another PSA test and another conversation with my urologist in 5 months.

I’m still changing my food.

I’m still walking/moving more.

I’m still doing the practical things I feel I can do to support my body.

But I have also added something else to my daily routine.

Affirmation.

Visualisation.

And intentional thought.

Each day and night, I’ve been saying:

“I am free of cancer.”

I’ve also been spending time visualising my immune system doing what it was designed to do.

In my mind, I picture my body recognising what doesn’t belong, surrounding it, removing it, and restoring balance.

Now, some people may think that sounds a little out there.

That’s okay.

I understand.

But here’s how I see it.

If worry, fear and stress can affect how we feel in our body, then surely calm, hope, belief and intention are worth giving some space to as well.

Not as a magic cure.

Not as a guarantee.

Not instead of wise action.

But as part of the whole picture.

Food matters.

Movement matters.

Sleep matters.

Medical monitoring matters.

And I believe the way we speak to ourselves matters too.

So no, I’m not relying on thought alone.

But I am choosing to give my mind something better to rehearse than fear.

Because every day, my body is listening to something.

And I’d rather it hear hope.

Stay Well
Waz

Eat, Move, Think & Sleep Well

My Prostate Cancer Support Journey: Movement & Sunshine

In my last post, I shared that I’ve been adding berries and pomegranate as one of the simple choices I’m making to support my body.

As many of you know, I’ve decided for now to delay surgery and radiation treatment for my prostate cancer and follow active surveillance.

That means another PSA test in 6 months and another chat with my urologist from there.

This was not a decision I made lightly.

So over the next few posts, I’m sharing some of the things I’ve been doing, or have started doing, to give my body the best support I can.

Not as medical advice.

Not as a cure.

And definitely not as a guarantee.

Just the choices I’m making for me, with the information I have today.

Next up...

movement and sunshine.

I’ve been walking most days, and for me, that has been one of the biggest changes.

But movement doesn’t always have to mean a long walk.

It can be squats while the kettle boils.

Bench push-ups while something is cooking.

A few stretches between jobs.

A short walk at lunch.

Parking a little further away.

Standing up more often.

Little bits of movement scattered through the day still count.

For me, this is about moving my body more often, not just waiting for the perfect time to exercise.

I’m also trying to get sensible sunshine when I can.

Enough to support my Vitamin D levels.

Not so much that I’m being silly with my skin.

And if I need extra Vitamin D, I’d rather check that properly and supplement wisely than just guess.

For me, this is about stacking the odds in my favour where I can.

More movement.

More fresh air.

More sensible sunshine.

More small daily choices that feel like they are moving me in the right direction.

Simple actions.

Simple habits.

No guarantees, of course.

There never are.

But if I can make small daily choices that support my body, then that feels like a good place to start.

Hindsight may have its say one day.

But for now, I’m making the best decision I can with the information I have today.

Stay Well
Waz

Eat, Move, Think & Sleep Well

My Prostate Cancer Support Journey: Berries & Pomegranate

In my last post, I shared that broccoli sprouts and cruciferous vegetables are one of the simple choices I’m making to support my body.

Quick reminder. I’ve decided for now to delay surgery and radiation treatment for my prostate cancer and follow active surveillance.

That means another PSA test in 6 months and another chat with my urologist from there.

Over the next few posts, I’m sharing some of the things I’ve been doing, or have started doing, to give my body the best support I can.

Not as medical advice.

Not as a cure.

And definitely not as a guarantee.

Just the choices I’m making for me, with the information I have today.

Next up...

berries.

Especially blueberries.

I’ve been adding more blueberries, blackberries, strawberries and raspberries into my diet, usually in smoothies.

I’ve also been adding pomegranate arils.

Those little ruby-red seeds that make everything look a bit fancy.

Look at me go.

Blueberries have that deep blue-purple colour from natural plant compounds called anthocyanins.

They also contain fibre, vitamin C and antioxidants.

Strawberries bring bright colour, natural sweetness and vitamin C.

Raspberries bring fibre and that little tart kick that wakes up a smoothie.

Blackberries add deep purple colour and plant-based goodness.

Pomegranate arils add colour, crunch and another simple way to include more plant foods.

I’m not adding these because I think they are some magic cancer cure.

I’m adding them because they are real food, they taste good, and they may be one more small way to support my body.

For me, this is about stacking the odds in my favour where I can.

More colour.

More plants.

More fibre.

Simple food.

Simple habits.

No guarantees, of course.

There never are.

But if I can make small daily choices that support my body, that feels like a good place to start.

Hindsight may have its say one day.

But for now, I’m making the best decision I can with the information I have today.

Stay Well
Waz

Eat, Move, Think & Sleep Well

My Prostate Cancer Support Journey: Broccoli Sprouts & Cruciferous Vegetables

In my last post, I shared that I’ve been adding cooked tomato in olive oil and tomato soup as one of the simple choices I’m making to support my body.

As many of you know, I’ve decided for now to delay surgery and radiation treatment for my prostate cancer and follow active surveillance.

That means another PSA test in 6 months and another chat with my urologist from there.

This was not a decision I made lightly.

So over the next few posts, I’m sharing some of the things I’ve been doing, or have started doing, to give my body the best support I can while I follow active surveillance.

Not as medical advice.

Not as a cure.

And definitely not as a guarantee.

Just the choices I’m making for me, with the information I have at this time.

Next up...

broccoli sprouts and cruciferous vegetables.

That includes foods like broccoli, cauliflower, cabbage, kale and Brussels sprouts (well maybe not brussels sprouts😂😂)

Broccoli sprouts in particular are often spoken about because they contain sulforaphane, a natural compound found in cruciferous vegetables.

I've even starting sprouting my own broccoli sprouts (that's them in the post photo👍)

Now, I’m not adding these because I think they are some magic cancer cure.

I’m adding them because they are real foods, they are easy enough to include, and they may be one more small way to support my body.

For me, this is about stacking the odds in my favour where I can.

More greens.

More colour.

More real food.

More small daily choices that feel like they are moving me in the right direction.

Simple food.

Simple habits.

No guarantees, of course.

There never are.

But if I can make small daily choices that support my body, then that feels like a good place to start.

Hindsight may have its say one day.

But for now, I’m making the best decision I can with the information I have today.

Stay Well
Waz

Eat, Move, Think & Sleep Well

Words of Wisdom with Waz on Wednesday

How much do you love change?

What!! You don't?

Funny that.

Most of us like change when we are the ones choosing it.

But life doesn't always wait for our permission.

Sometimes it changes our routine before we are ready to change it ourselves.

A new job.

Family commitments.

Travel.

Health appointments.

Or just life doing what life does.

One minute you have a nice little rhythm going.

Your walk.

Your meals.

Your quiet time.

Your sunshine.

Your way of doing things.

Then suddenly, the day looks different.

And it can be easy to think:

“Well, there goes my routine.”

But instead of seeing it as a bad thing, maybe it is a chance to do something differently.

Maybe the goal isn’t to have a perfect routine.

Maybe the goal is to have a routine that can bend without breaking.

Life is not always going to give us the same amount of time, energy or freedom every day.

Some seasons allow the long walk in the morning sunshine.

Other seasons might only allow a shorter walk, a walk at lunch, or a few extra steps wherever we can find them.

Some days we can eat exactly how we want at home.

Other days we need to pack something, plan ahead, or make the best choice available.

It may not be perfect.

But it still counts.

Doing something differently is not the same as failing.

Adjusting is not quitting.

Changing the plan is not losing the habit.

Sometimes the real habit is not the walk.

It is the commitment to keep moving.

Sometimes the real habit is not the perfect meal.

It is the decision to keep choosing better where we can.

Routines will get interrupted.

Plans will need to shift.

The trick is learning to adapt without using change as an excuse to stop altogether.

So if your routine has been knocked around lately, maybe don’t ask:

“How do I get everything back exactly the way it was?”

Maybe ask:

“What can still work in this season of life?”

Because sometimes progress doesn’t look like doing more.

Sometimes it looks like adjusting, adapting, and still showing up.

Stay Well
Waz

Eat, Move, Think & Sleep Well

My Prostate Cancer Support Journey: Tomatoes & Lycopene

As many of you know, I’ve decided for now to delay surgery and radiation treatment for my prostate cancer and follow active surveillance.

That means another PSA test in 6 months and another chat with my urologist from there.

This was not a decision I made lightly.

Part of my reason for waiting is that I want to use this time to support my body as best I can.

To become stronger.

Healthier.

More informed.

And better prepared for whatever comes next.

So over the next few posts, I’m going to share some of the things I’ve been doing, or have started doing, to give my body the best support I can.

Not as medical advice.

Not as a cure.

And definitely not as a guarantee.

Just the choices I’m making for me, with the information I have at this time.

First up...

tomatoes.

More specifically, cooked tomatoes.

Tomatoes contain lycopene, which is the natural pigment that gives them their rich red colour.

Lycopene has been studied quite a bit when it comes to prostate health, and while I’m not suggesting tomatoes are a cure or a treatment, they are one of the simple foods I can easily include more often.

For me, this is about stacking the odds in my favour where I can.

I’ve been having a cooked tomato in olive oil with my main meal most days now.

I’ve also been having tomato soup.

Simple food.

Simple habits.

No guarantees, of course.

There never are.

But if I can make small daily choices that support my body, then that feels like a good place to start.

Hindsight may have its say one day.

But for now, I’m making the best decision I can with the information I have today.

Stay Well
Waz

Eat, Move, Think & Sleep Well