In the final episode of 2023, Sam Wood recaps on the lessons he has learned, the key takeaways from his guests this year, and he wants to share some big news with you. See omnystudio.com/listener for privacy information.

You can't hate yourself into being someone that you love. In today's motivational moment, a replay from earlier in the year, Sam Wood reminds us of the importance of showing ourselves a little love. See omnystudio.com/listener for privacy information.

Gary Matthewson is not only Sam Wood's dear friend and personal trainer, but he is also an expert in strength training. Several-time 'Mr Victoria' and 'Mr Australia', Gary shares why it is so important, especially for women, to strength train every week. Don't be scared! Strength training isn't as intense or scary as you think it is! Then, if you're a new parents and struggling with finding the energy or motivation to get up and workout, Sam can relate, he'll share his tips to staying active even when you feel completely spent. Have a question for Sam? Send it to him here. See omnystudio.com/listener for privacy information.

You don’t have to do it perfectly, you just have to do it. Sam explains why striving for perfection leads to burn out, and what we should be doing, both mentally and physically, to ensure we stay on track with our fitness goals. Have a question for Sam? Send it to him here. See omnystudio.com/listener for privacy information.

This episode discusses issues such as self-harm, domestic and family violence, suicide and eating disorders that may be difficult for some listeners. If you need support, get in touch with Beyond Blue at http://www.beyondblue.org.au. If you're in an emergency or at immediate risk of harm to yourself or others, please contact emergency services on triple zero, or emergency services in your country. For support services outside of Australia, please visit http://checkpointorg.com/global. Jelena Dokic joins Sam Wood to talk about her experience as a pro-athlete, going from survivor to thriver and her book Fearless. See omnystudio.com/listener for privacy information.

Dr Adrienne Lee appeared on the show a few weeks ago to remind us to check our skin for skin cancer. But have you done anything about it since? Sam Wood comes clean and reminds us to slip, slop, slap, slide, seek and to check our skin. See omnystudio.com/listener for privacy information.

REPLAY: Food is the centrepiece of celebrations, it plays an important part in times spent with friends and family, and is how we fuel and nourish ourselves, but if we view food as a barrier for weight loss or we turn to it in times crisis or trauma, it can damage our relationship with it. Nutritionist and dietitian Marika Day, shares her tips to building a healthy relationship with food and how we can break the cycle of using is as a coping mechanism. Then, Sam breaks down what happens when our body starts plateauing and whether or not we should push through or accept it. Have a question for Sam? Send it to him here. See omnystudio.com/listener for privacy information.

REPLAY: Do you find that by mid-afternoon you're craving another coffee, something sweet, or even a nap? You've probably got 3.30-itis, and yes, it is a real thing. Sam is here to help you make it through you afternoon slump, without a drop of caffeine! Have a question for Sam? Send it to him here. See omnystudio.com/listener for privacy information.

REPLAY: The cost of living feels higher than ever right now and Nutritionist Shahna Sarpi shares her top tips to help you continue eating well without breaking the bank. Then, if you're a new parents and struggling with finding the energy or motivation to get up and workout, Sam can relate, he'll share his tips to staying active even when you feel completely spent. Have a question for Sam? Send it to him here. See omnystudio.com/listener for privacy information.

This week Sam Wood discusses how transformative it is finding the perfect morning routine for you and how important it is to stick to it. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

It seems to be the secret ingredient hidden in everything we eat, it gives us energy only to take it away later, and gives us insatiable cravings. Sugar. It feels inescapable and a natural enemy of our diet getting in the way of healthy living, but in this episode, nutritionist Michelle Chevalley Hedge, explains the full effects of sugar, and how to live a low-sugar life, not a no-sugar life. Plus, Sam answers questions around strength training around building muscle, the frequency of strength training in your routine, and weight training and pregnancy. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Summer bodies are made in spring, but as soon as the sun comes out, the more we socialise! It can be very difficult to balance having fun, seeing friends, and going to festival season parties with honouring our own health and wellness goals. Sam Wood explains how you can still have fun and fulfill our social commitments while also keeping on track with your health and fitness goals. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Changing your career can feel scary! Reece Carter started his working life in health and wellness as a nutritionist. He is now a best-selling children’s author with a new book out called Lighthouse of Elston-Fright. Reece explains how he changed careers and how other people who are feeling stuck can change their careers as well. Then, Sam's going to tell you how and why you should be spending more time on your hobbies. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Fear can be a useful emotion, it has kept us safe for centuries. But, fear can also hold us back from being who we want to be, and doing what we want to do. Sam Wood is here to provide you with tips on how to overcome your fears so that you can achieve your goals. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

With summer coming in hot, don't forget to slip, slop, slap! Dr Adriene Lee, the President of the Australasian College of Dermatologists is here to remind us of the Dos and Don’ts for protecting our skin. Sam Wood will also ask Dr Lee how to get our skin checked and how often we should be checking our skin for melanomas. Then, Sam's going to (gently) tackle the TikTok trend that might be the answer to our exercise prayers: cozy cardio... Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Life can be stressful, and stress can increase our cortisol levels, which in turn can prevent us from getting into a rest and digest state. It can be a cyclical cycle. Sam Wood is here to share how you can lower your cortisol levels and feel better. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

It feels like there has been a sudden increase in the number of people getting diagnosed with ADHD. But is that really the case? Matilda Boseley has written a book about her experience of getting diagnosed with ADHD as an adult. She joins Sam Wood to discuss her new book The Year I Met My Brain. Then, Sam's going to help you manage your PMS cravings without having to ditch the junk food completely! Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Not sleeping well at the moment? Sam Wood is here to remind you of the simple things we can each do every day to help us sleep better at night. Our health and wellness starts with getting a restful night's sleep. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Sam Wood loves the one percenters or the two percenters that can help you improve your health and wellness. That is why he asked world-renowned bio hacker Lucas Aoun on the show to find out what bio hacking is, and what we can each do to be that little bit healthier. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.

Our to-do lists can feel never ending! And often finding the motivation to do the things on our list is hard. This week, Sam is sharing a way to make ticking off the things on our to-do lists more fun and more satisfying. Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE. See omnystudio.com/listener for privacy information.