Hey Hello Podcast

Hey Hello Podcast Founder of Vallare Wellness✨
Here for the Pros in Health + Humanising chats
🥝Kiwi in Perth | PACU RN
🎙️Monthly Episodes
📆Hannahs Hacks every Wednesday

Hey Hello podcast is a platform where I start the conversations you want to have with Drs, Nurses, patients and professionals in all avenues of healthcare. We chat personal experience to expertise. Give insight to topics of experience, research, interesting stories and inspirational journey. Keeping things relaxed, helping change perspectives in this industry and provide some knowledge and feel good moments. Stayed tuned for new episode releases and updates on hey hello

Hannah’s Hacks - Every Wednesday 🔥Today’s Hack: GP Appointments made more effective Ever left your doctor’s appointment ...
29/10/2025

Hannah’s Hacks - Every Wednesday 🔥

Today’s Hack: GP Appointments made more effective

Ever left your doctor’s appointment thinking “nothing really got sorted”?
You’re not alone — it happens to so many of us.

Here’s the truth: your GP wants to help, but they can’t read your mind.
They’re like detectives, piecing together clues… and the clearer the info you give them, the better they can support you.

👉🏼 This week’s hack: Write down your symptoms before your appointment.
It sounds simple, but it’s a game-changer:
• You won’t forget key points
• Your doctor gets the full picture
• You’ll walk out feeling heard, not rushed

💡 Remember: You deserve to be properly supported in your healthcare journey. Sometimes, the smallest changes make the biggest difference.

✨ Save this hack for your next appointment & tag someone who needs to hear it today!



My current training block is focused on running, and no two weeks look exactly the same. This past week I clocked 4 runs...
27/10/2025

My current training block is focused on running, and no two weeks look exactly the same.

This past week I clocked 4 runs: two easy sessions, one pyramid intervals workout, and a 12km progressive run. These were supported by two strength sessions and a Pilates session, alongside a couple of bike rides with my border collie, Cookie 🐾.

What I’m most proud of is managing to balance all of these sessions around working 10-hour days as a nurse and running my business. It’s not always easy, but consistency and structure make it possible.

Strength work remains a non-negotiable in my routine — not just for performance and injury prevention, but also for long-term health. As a female, maintaining bone density and building strength for longevity is just as important as endurance!

✨ Comment below with how your week in movement looked — I’d love to hear it!



A day in the life👩🏼‍⚕️Full, but balanced. Moving my body, fuelling well, working with incredible Drs, Nurses, patients a...
24/10/2025

A day in the life👩🏼‍⚕️

Full, but balanced. Moving my body, fuelling well, working with incredible Drs, Nurses, patients and then home to my Vallare clients, and making space for the things (and the people) I love and enjoy !



Hannahs Hack’s Every Wednesday 🔥Today’s Hack: The Screen-Free HourWe’re wired to be “always on” — constantly scrolling, ...
22/10/2025

Hannahs Hack’s Every Wednesday 🔥

Today’s Hack: The Screen-Free Hour

We’re wired to be “always on” — constantly scrolling, checking emails, and responding to notifications. But that constant buzz is draining your focus, energy, and mood.

This week, I’m challenging you to carve out your screen-free hour. Whether that’s daily or just once a week, it’s about choosing a time to step away from devices and re-charge. Walk, journal, read, cook, stretch — anything that makes you feel present and reconnected.

You’ll be surprised how much lighter, calmer, and clearer you feel with just one intentional break.

📲 Comment below with the hour you’re committing to, and tag a friend who could use a little digital reset too. Let’s make space for what really matters!



One thing l’ve learned over these past few years is this:Go slow to go fast.It sounds counterintuitive in a world obsess...
21/10/2025

One thing l’ve learned over these past few years is this:

Go slow to go fast.

It sounds counterintuitive in a world obsessed with hustle, but slowing down has been one of my most powerful lessons.

For a long time, I packed my days, chased endless goals, and believed rest had to be earned. I worked in overdrive- not just at work, but in every corner of my life.

Eventually, I hit a wall. Burnout reminded me that constant motion isn’t sustainable.

So I started slowing down - mentally, physically, emotionally. I embraced slow mornings, feeling bored and said no more often, and gave myself permission to simply be.

The result? I didn’t fall behind. I became more focused, creative, and present.

“Go slow to go fast” isn’t laziness.

It’s intentional living.

Rest isn’t a reward — it’s a right.
And sometimes, the most productive thing you can do is pause.



One thing l’ve been reminded of these past few years is…Go slow to go fast.It sounds counterintuitive in a world obsesse...
21/10/2025

One thing l’ve been reminded of these past few years is…

Go slow to go fast.

It sounds counterintuitive in a world obsessed with hustle, but slowing down has been one of my most powerful lessons.

For a long time, I packed my days, chased endless goals, and believed rest had to be earned. I worked in overdrive- not just at work, but in every corner of my life.

Eventually, I hit a wall. Burnout reminded me that constant motion isn’t sustainable.

So I started slowing down - mentally, physically, emotionally. I embraced slow mornings, feeling bored and said no more often, and gave myself permission to simply be.

The result? I didn’t fall behind. I became more focused, creative, and present.

“Go slow to go fast” isn’t laziness.

It’s intentional living.

Rest isn’t a reward — it’s a right.
And sometimes, the most productive thing you can do is pause.



Hannah’s Hacks - Every Wednesday 🔥Todays Hack “You don’t need to earn rest—you need to honour it” We’ve been conditioned...
15/10/2025

Hannah’s Hacks - Every Wednesday 🔥

Todays Hack “You don’t need to earn rest—you need to honour it”

We’ve been conditioned to believe that rest comes only after we’ve done enough, or that if we haven’t pushed ourselves to the edge, we don’t deserve a break.

That’s hustle culture talking, and it’s burnout waiting to happen.

The truth is, rest isn’t a reward, it’s a requirement.
It’s not lazy, it’s life-sustaining.

The most powerful thing you can do for your health, your energy, and your purpose is to build rest into your life on purpose.

Not only when you crash, and not only when you “finally have time.”

Do it now, today, and consistently.

Start treating rest like the essential fuel it is—not the finish line.

That’s not weakness,
that’s wisdom.
That’s self-care.



A day on my plate | 160g of protein 💪🏼Hitting your daily protein goal doesn’t have to be hard. In fact, it’s easier than...
14/10/2025

A day on my plate | 160g of protein 💪🏼

Hitting your daily protein goal doesn’t have to be hard. In fact, it’s easier than you think—with just a few simple swaps and a little prep, you can significantly boost your intake without feeling overwhelmed.

Things like choosing cow’s milk over plant milk, adding cottage cheese to meals, using high-protein yogurt, and supplementing with quality protein powders can double your daily protein intake—without adding much effort.

Here’s what a typical day looks like for me when hitting 160g of protein, made simple 🐠🍳🥛

I prep my lunches and snacks ahead of time so I know exactly what I’m fueling my body with each day@and I stay full, satisfied, and on track.

Protein doesn’t have to be complicated. It just has to be consistent. 👏🏼

👉🏼 Save this post for easy high-protein meal ideas and inspiration when you need it!



10km PB ✅Goal: sub-50min | Garmin: 49:38After my half-marathon training, I faced injuries and setbacks that led me to ta...
12/10/2025

10km PB ✅
Goal: sub-50min | Garmin: 49:38

After my half-marathon training, I faced injuries and setbacks that led me to take a much-needed long break from running. Five months back into running, I’m consistent, injury-free, and enjoying shorter courses.

This run is more than just a PB, It’s a reminder that progress isn’t always linear. Sometimes stepping back, allowing your body to heal, fuelling to perform and rebuilding with patience leads to even greater wins. Today felt strong, and I’m proud of the work it’s taken to get here.



We’ve overcomplicated health. breaks it down into what actually matters – and it’s probably simpler than you think. was ...
10/10/2025

We’ve overcomplicated health.

breaks it down into what actually matters – and it’s probably simpler than you think.

was my guest for July’s
podcast episode, we dove deep into all of this and more – including the science, the simplicity, and the mindset shifts that actually make sense.

“The pillars of health” break down…
✅ Prioritise good sleep
✅ Don’t overdo the alcohol
✅ Eat mostly whole, colourful, plant-based foods with protein
✅ And yes — enjoy the cake, too

The truth? You don’t need a supplement stack, a 30-step morning routine, or fear-based food rules.

You need the basics – done well, consistently.

stated: “I was at a conference a while ago, and they said – how on earth are we still talking about what the healthiest diet is?”

“The first randomised control trial of the Mediterranean diet was stopped early because it was so abundantly clear that this diet alone has proven benefits for heart health, blood sugar, and longevity. Yet somehow… we’re still debating what ‘healthy’ means.”

✅ Save this if you’re ready to make health feel doable again — and send it to someone who’s been caught in the chaos.

👉🏼 Comment below which pillar you want to prioritise or that you think you’ve nailed

💡 Entire episode available on Spotify



Hannah’s Hacks - Every Wednesday🔥Today’s Hack : “Three saucy swaps you didn’t know you needed“When it comes to healthy w...
08/10/2025

Hannah’s Hacks - Every Wednesday🔥

Today’s Hack : “Three saucy swaps you didn’t know you needed“

When it comes to healthy weight control, focusing on calories shouldn’t be your main priority.
Instead, think about the bigger picture, nutritional density and making smarter choices without sacrificing flavour.

Sauces can be the secret ingredient that takes your meals to the next level, but let’s face it-some can sneak in more calories and sodium than we’d like.

The good news? You don’t have to ditch your favorite condiments. With just a few simple swaps, you can enjoy the flavour without the added calorie load.

Here’s the scoop:
• Sweet Chill Sauce: Regular sweet chilli sauce packs around 157 calories per 100ml, but a sugar-free version comes in at just 21 calories. That’s a massive 136-calorie saving!

Barbecue Sauce: Regular barbecue sauce is
about 229 calories per 100ml, but if you opt for a reduced-salt, sugar-free version, you’ll only get around 66 calories. That’s a 163-calorie difference per serving!

Mayonnaise: Regular mayo can have a hefty
70-100 calories per tablespoon. If you switch to Perinaise, you’re looking at just 35 calories per serving, saving you 35-65 calories every time.

So, if you’re trying to be mindful of your calories but still want to enjoy tasty sauces, it’s all about making small swaps. You can still savour the flavour-just with fewer calories and less guilt!



Hannah’s Hacks- Every Wednesday🔥Today’s Hack: Pre-Workout Fuel💪🏼I know some of you might be thinking, “But I’m working ...
01/10/2025

Hannah’s Hacks- Every Wednesday🔥

Today’s Hack: Pre-Workout Fuel💪🏼

I know some of you might be thinking, “But I’m working out to lose weight, not for performance, so I don’t want to eat.” Well, here’s the truth, if you’re serious about getting results, don’t skip this crucial step! Training while depleted won’t magically burn more fat, no matter what you’ve heard.

Fueling your body with a light snack before you hit the gym is a total game-changer. It gives you the energy to power through your workout and stay strong from start to finish.

My top pre-workout picks? Dates and bananas! These tasty snacks are packed with carbs—the primary source of fuel for your body. Bananas also bring along potassium, which helps prevent those annoying muscle cramps, while dates offer a quick burst of natural sugar to keep your energy levels up.

In case you’re wondering…
• Nutritional value – Medjool pitted Dates 4x = 80 Cals / 15.4g Carbs
• Nutritional value – 1x Banana (medium size) = 107 Cals / 21.4g Carbs
• Nutritional value – 2x Corn Thins, 1 Banana, Tbsp Honey = 172 Cals / 41g Carbs

💪🏼Corn thins topped with banana and a drizzle of honey—simple, delicious, and effective!

A small snack before your workout helps stabilise your blood sugar, boosts performance, and keeps that dreaded mid-workout fatigue at bay. Plus, it prevents dizziness or weakness that can hit when you’re training on an empty stomach.

If you’re serious about seeing results, fueling up before your workout is non-negotiable! Trust me, it’s all about giving your body what it needs to crush your workout and get the most out of every rep. So, eat that snack, power up, and get ready to feel stronger and perform better than ever 👏🏼

👉🏼 comment below and tell me, what’s your go to pre-workout snack?



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Perth, WA

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https://www.vallarewellness.com/

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