Hey Hello Podcast

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Hey Hello Podcast

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.

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

30/07/2025

Hannah’s Hack Every Wednesday:

Today’s Hack – Don’t F*ck with Fibre

Fibre might not be flashy, but it’s one of the most powerful tools for your overall health—supporting digestion, blood sugar balance, hormone health, gut diversity, and even energy and mood.

Yet over 80% of Aussies don’t get enough. Women need around 25g per day and men 30g, but most fall short. The good news? It’s easy to sneak more in.

Try adding frozen cauliflower or zucchini to your smoothies (you won’t even taste them), load your stir-fries or sauces with extra veg, and don’t be afraid to flavour them with things like Perinaise, tamari, or sriracha to make them crave-worthy.

Swap to wholegrains, throw legumes like chickpeas into meals, and keep a stash of seeds or psyllium husk to sprinkle on oats or yoghurt.

Fibre feeds your gut, supports your immune system, and helps your body function the way it’s meant to—so this is one small shift that goes a long way.

🔥Hit save, share, or tag a friend who needs more fibre in their life.

See you next week for another Hannah’s Hack Wednesday 💬

29/07/2025

Little day in the life 👩🏼‍⚕️ (Monday slay)

Started the morning with a fresh winter sunrise walk, followed by coffee at a fave local spot. Back home for protein pancakes—one of my OG recipes I haven’t made in forever!

Then it was off to the gym for a heavy leg session (if you can’t tell, I was gassed).

Refuelled with lunch and headed into an agency shift in PACU from 1–8 p.m. Wrapped up the day with dinner (with hubby) and some much-needed recharge time.

✨ Tell me… how does your Monday usually look??
Comment below ⬇️

27/07/2025

What happens when your entire life shifts overnight - and no one believes your pain is real?

Who remembers this episode from June this year ?

That’s exactly what happened to Juliet Oliver, founder of Endo 45. After coming off the pill at 29, her health rapidly declined, and the symptoms of endometriosis hit her like a freight train—chronic pain, crushing fatigue, isolation, and misdiagnosis.

She lost her energy, her support system, and almost her identity. But through her own frustration and scientific curiosity, Juliet took control, gathered data, and started connecting the dots.

Today, she’s symptom-free and in remission. This episode of Hey Hello is a must-listen if you’re sick of being told “you’re fine” when your body is screaming otherwise.

🎧 Tap the link in bio to hear the full story and get inspired by Juliet’s journey to healing.

25/07/2025

Next guest announcement 🔥

From Heartbreak to Breakthrough: Ashleigh Conwell transforms pain into power.

Triplet mum, widow, speaker, podcaster and founder of Yellow Falcon, Ashleigh empowers women to step into their power by owning their story and embracing resilience.

After losing her husband Matt in 2020 while 17 weeks pregnant with triplets, Ashleigh discovered an extraordinary capacity for resilience that now forms the foundation of her work.

She co-hosts the ‘Just Life & Lemons’ podcast, sharing raw conversations about grief, growth, and creating joy amid life’s storms.

When she’s not speaking at events or supporting women through their transformational journeys, you’ll find her cherishing precious moments with her energetic four-year-old triplets, practicing self-care, or inspiring others to step into their power.

Ashleigh’s story proves that while we can’t control life’s plot twists, we can choose how we write our next chapter.

This powerful episode is available 1st August✨

Tune in on Spotify and Apple !

24/07/2025

Julies Testimonial - 6 weeks on “Momentum/ Tier 2”

After recovering from an injury, Julie joined Vallare to dedicate time back to herself and start forming healthier habits that supported her healing and well-being.

“Physically, I felt out of shape and tired. Mentally and emotionally, I was uncertain where to begin — but I was committed to making a positive change.” - Julie

In just six weeks, she’s dropped 5kg, feels stronger, and now actually looks forward to working out — “which is a huge shift for me!”

With flexible, realistic meal plans and weekly support that “never felt overwhelming,” she was able to build momentum without burning out.

“The easy prep options and tailored support made the whole process achievable and sustainable.”

Her biggest win? Rebuilding her motivation and confidence.

“If you’re unsure, take the opportunity to invest in yourself. The support is personalised, achievable, and truly focused on long-term sustainability.” - Julie

I absolutely loved receiving this feedback from Julie and I’m so proud of her progress and the last six weeks and her commitment to herself 💛

Now is your chance - Take the first step I’m here for you!

DM “ready” or comment below,
Let’s start your journey ✨

www.vallarewellness.com

23/07/2025

Hannahs Hacks - Every Wednesday 🔥

Today’s Hack - Swapping processed lollies and sugary treats for nature’s candy.

If you’ve got a sweet tooth, one of the best swaps you can make is trading processed lollies and sugary treats for nature’s candy—think juicy fruits, dates, raisins, berries, and dried figs.

These natural options still satisfy your cravings while offering added benefits like fibre, vitamins, and antioxidants.

It’s not about cutting out sweets completely - there’s absolutely a place for enjoying a treat now and then—but building a habit of reaching for whole, natural options more often helps stabilise your energy, supports your gut, and reduces that crash you often get from processed sugar.
 It’s a small shift that makes a big difference.

✨What’s your favourite natures candy ? Comment below ⬇️

22/07/2025

A little day in the life before my PM shift 👩🏼‍⚕️

Started it off with a crisp morning run in the cold with my husband (it was so cold). We’re loving the Norwegian 4x4 method lately — such a game changer for VO2 max and overall cardio fitness 🫀

Coffee, brekkie, and client check-ins for Vallare set the tone for the day.

Took the pup out for a walk to stretch the legs and soak up some fresh air, before a visit to my magic physio at who keeps me moving and feeling strong!

Wrapped it all up with a 1:30–8 pm shift at work, then home to one of my fave nourish bowls - simple, wholesome, and the perfect end to a full day ✨

#

21/07/2025

You’re never going to feel 100% ready, and that’s okay.

The hardest part is having the courage to take the first step, to say “I need support,” and to ask for help.

If you’ve been sitting on the fence, waiting for the perfect moment — this is your sign.

Reach out and let’s have a real conversation about where you’re at and how I can help guide you forward.

You don’t have to do it alone, and starting now could change everything.

Let’s talk. 💬
DM me or Comment “ready”

https://www.vallarewellness.com/letsstart

16/07/2025

Hannah’s Hacks - Every Wednesday🔥

Today’s hack: Why you don’t F*ck around with your sleep 😴

Make sleep a priority - always!

Sleep isn’t a luxury - it’s essential. It resets your hormones, supports your mindset, boosts your energy, and helps your body recover just like good nutrition or training. Poor sleep messes with your hunger cues (hello, cravings), makes fat loss harder, and increases stress and emotional overwhelm.

Just a few bad nights can throw you off completely.

Prioritise 7–9 hours a night, create a consistent sleep/wake routine, and protect it like you would a workout or meal prep.

Women and men also experience sleep differently, so understanding your own sleep needs is key!

Stop sacrificing rest - it’s the foundation of everything.

15/07/2025

My week in Movement...

Over time, l’ve found a way of moving that supports me on every level - physically, mentally, and emotionally.

As a busy nurse, looking after my own wellbeing is essential, and making movement a consistent part of my routine helps me stay strong, grounded, and energised

It’s not about doing what everyone else is doing, but about finding what feels good and is sustainable.

For me, that means a mix of heavy weightlifting 3-4 times a week, running once or twice, daily walks (especially in the morning with my dog, fresh air and movement really set the tone for my day), and Pilates a couple of times a week to stay balanced and strong.

Everyone’s movement journey is different, and that’s the beauty of it. This combination suits my lifestyle and helps me feel energised, grounded, and in a routine I can maintain for life.

I would love to know what exercise you love doing and how your day looks?

14/07/2025

I sit down with during part two, to explore the often-overlooked issue of low iron — especially in athletes.

We dive into some fascinating reasons why physically active people are more prone to iron deficiency, including something called foot strike haemolysis, a condition where the repeated impact of the foot hitting the ground (like in running or hiking) is enough to damage red blood cells.

First discovered in army personnel, this mechanism can lead to a measurable drop in iron levels over time.

Dr. Izzy also breaks down how athletes not only lose iron through sweat but also how the body diverts iron towards making haemoglobin (which carries oxygen in the blood), often at the expense of myoglobin — a similar molecule in the muscles — which can explain reduced power output or difficulty performing at high intensity.

We even touch on the barefoot running trend and the ironic rise in foot injuries it created. This is just one layer of a much wider conversation around fatigue, performance, and wellbeing — and a must-listen for anyone who moves their body regularly.

We cover many more important topics from low iron to evolving support for menopause, and the surprising truth about calcium supplements vs. Vitamin K2

This chat is packed with practical tips and real talk. Izzy also opens up about her journey from burnout to thriving, and leaves us with powerful reflections on purpose, health, and hindsight.

Listen to our entire episode on Spotify/Apple🔥

’shealth

12/07/2025

In my conversation with Dr. Steve, a cardiac anaesthetist with over 40 years of experience, he shared openly and vulnerably about the ongoing emotional toll of his role - something many assume fades with time.

Despite decades in the field, he admitted that facing difficult outcomes never gets easier. In the earlier years, it could take him a month to begin to mentally recover from a case where a patient didn’t make it.

He would replay it over and over in his head, trying to find a better solution for next time, often seeking out conversations with colleagues to gain perspective. But the weight stayed with him.

By the time he turned 60, he began to notice a profound physical response when people came to him with personal or medical issues — not from unwillingness to help, but from a deep, unseen fatigue that had built up over time.

As he put it, “I completely underestimated the psychological impact.”

His honesty reminds us that even the most seasoned professionals aren’t immune to the emotional cost of care - and that sharing these realities is part of healing, growth, and changing the culture around support in healthcare.

(Listen to the entire episode on Hey Hello Podcast Spotify/ Apple )

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Perth, WA

Website

http://heyhellopodcast.com/, https://www.vallarewellness.com/

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