There is growing evidence that gut health plays a significant role in our wellbeing and overall physical and emotional health. Food and mood are intricately connected and understanding the relationship between our brain-gut axis, good bacteria, probiotics, prebiotics and a balanced diet means we can have the power to positively change our gut health within days. In this episode, Wayne sits down with Simone Austin. Simone is a qualified dietician, she has worked with the Australian Cricket Team and is currently working with the Hawthorn Football Club and Swisse. In this episode we discuss: ? Gut health, what is it ? How you can change your gut health within days ? Food is important for your mood ? Positive affect gut health has on your wellbeing ? 3 things you can do today for your gut health www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

Happiness means different things to different people. Many of us find ourselves caught in the endless pursuit of happiness, always looking for the next thing that will result in everlasting happiness but never quite achieving the goal. Are there things we do that limit our ability to achieve happiness and equally are there things we do that can enhance our ability to be truly happy. Dr. Tim Sharp is the founder and ‘Chief Happiness Officer’ of the Happiness Institute as well as being a clinical psychologist. Tim knowledge, experience and expertise was the driving reason behind his decision to create the Happiness Institute and focus on this important topic. In this episode we discuss: • What is happiness • Happiness consists of positive emotions, purpose, healthy lifestyle & connection • Traps that impact our ability to be happy • Things we can all do to help us reach a state of happiness • Practical advice to help get your started on your journey towards happiness • Social Media • Mindfulness & meditation • Tyranny of when Contact Tim https://www.drhappy.com.au @the happinessinstitute (Instagram) @drhappy (Twitter) PukaUp www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

The relationship we have with food can have a significant impact on our physical and mental health. Understanding the relationship between our foods and moods can be difficult but learning about our diet allows us to begin to make different, positive decisions that lead to healthier outcomes. Joel Feren, aka @the_nutritionguy is a qualified dietician and nutritionist. Joel has a passion for food and helping people and businesses understand the role food plays and how to make positive changes in their lives. In this episode we discuss: • The relationship between food and our moods • Moods influence our food choices • We are eating our way to sickness • A healthy diet is a form of self-care and should be part of your toolbox • Small subtle changes can lead to significant positive changes • Weight loss should not be the focus, health and a healthy life style including diet should be the goal • Gut-brain axis Contact Joel https://thenutritionguy.com.au/about/ @the_nutritionguy (Instagram) @the_nutritiong (Twitter) https://www.facebook.com/thenutritiong/ PukaUp www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

Living in a stressful and face-paced world the ability to slow down and tune in to our internal world is a skill that often evades us. Meditation is a tool that can help you develop your self-awareness and importantly help reduce stress. In this episode, Wayne sits down with Tami Roos (wife to Paul Roos) to explore the practise of meditation, to understand the difference between meditation and mindfulness and the many benefits a meditation practise can bring to your life. In this episode we discuss: • Meditation is a relaxation tool • Meditation helps to develop a level of self-awareness • How to choose a practise that is right for you • The only way you ‘fail’ with meditation is by not doing it • Meditation is a cumulative practise, the more you do it the better the results • If we don’t develop our mind muscles, then we will always be reactive • We have prioritised our mobile phones over our minds • Meditation helps us look after our minds • The number 1 benefit of meditation is the ‘reduction of stress’ Contact Tami @tami_roos (Instagram) @tamiroos (Twitter) PukaUp www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

What is mindfulness and how can it improve our mental health and lives? Developing our ability to slow down, breathe, become aware and focus our mind & body is a skill, a skill developed through the practise of mindfulness. In this episode, Wayne sits down with Marike Knight who owns and runs her Mindfulness business www.coolkarmacollected.com. Marike’s mission is simple, “to improve the lives of all Australians by teaching individuals and organisations to live with presence and have complete access to all the tools they need to achieve that through Mindfulness.” In this episode we discuss: • How mindfulness helped Marike deal with and ultimately work through the trauma of her father’s suicide • The difference between mindfulness & meditation • How mindfulness helps build our capacity to be present • Mindfulness helps us become comfortable with being uncomfortable • Why a wondering mind is useful when practising mindfulness • Mindfulness is a journey of self-discovery & you can do it without practise • Mindfulness is an absolute necessity for our mental health • Mindfulness isn’t going to make you happy • The positive affects mindfulness has on our physical and emotional health Contact Marike www.coolkarmacollected.com CoolKarmaCollected (Facebook) @cool.karma.collected (Instagram) @MarikeKnight (Twitter) PukaUp www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

How can food help reduce inflammation and impact mental health conditions? Can small incremental daily changes to your nutrition lead to life changing results? Wayne speaks with dietician, Simone Austin about the difference between nutrition and diet, why diets are destined to fail and why a focus on health is key. Simone Austin is a qualified dietician, she has worked with the Australian Cricket Team, Hawthorn Football Club and Swisse. In this episode we discuss: The relationship between our diet and our mental health Diet should focus on health instead of weight loss The role stress plays in the way we eat Nutrition can be a preventative strategy in our wellbeing The connection between our gut health and mood 3 Things you can do today to help yourself www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

Understanding the difference between a Psychologist and Psychiatrist can be confusing; types of treatments, differences in strategies, knowing when to engage one over the other and are there times they work together. In this episode, Wayne sits down with Dr Tim Sharp, a qualified psychologist to explain the key differences so you can make more informed decisions about treating professionals. Dr Tim Sharp is the founder & ‘Chief Happiness Officer’ of the Happiness Institute. In this episode we discuss: The difference between a Psychologist & Psychiatrist The types of treatments Psychologists & Psychiatrists offer Trust and why it’s important for the patient and professional Importance of finding a professional you connect with Psychologists are not there to judge you 3 Things you can do today to help yourself www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

Doctors play such an important role in your mental health and Wayne believes it’s vital you find a GP that you connect with and trust to help you manage and maintain your wellbeing. In this episode, Wayne sits down with Harry Unglik. Harry has been Wayne’s doctor for more than 30 years helping him through some very difficult stages in his life and continues to play an important role in Wayne’s mental health and wellbeing journey. In this episode we discuss: The role a GP plays in helping people with mental health conditions The difference between a Psychologist & Psychiatrist Mental Health Plans Medication The importance of exercise, sleep, diet and having fun Why it’s important to look after your mental health when caring for another person Why you shouldn’t make any big life decisions when dealing with mental health conditions www.pukaup.com www.pukaup.com/help www.facebook.com/pukaup @pukaup (Instagram) @pukaup (Twitter) @wayneschwass (Instagram) @wayneschwass (Twitter)

Wayne Schwass introduces season two of Puka Up

In this bonus episode, Wayne sat down with good friend Danny Frawley. A former captain of his beloved St Kilda Football Club, former coach of the Richmond Football Club, previous CEO of the AFL Coaches Association and a fun loving wise cracking larger than life AFL media performer and identity Spud talks openly about how the Essendon Supplements saga tipped him over the edge, the day he rang his wife from the carpark of the MCG unable to remember how to get home, his nervous breakdown while juggling multiple responsibilities during a tumultuous period in his life, locking himself inside his house and being unable to answer the door when concerned friends visited and eventually his long road to recovery and how his conditions have given him a new perspective on life.

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In this candid and raw episode, Kate McLoughlin talks about the impact and grief that comes with suicide. Kate lost her then 19-year-old middle son Zach to suicide twenty months ago, a day that changed her life forever. Kate's honesty and candour is both heart breaking and inspiring. A single mum to three young men, Kate talks about her pride in her middle son: his cheeky, infectious personality that meant people gravitated to him, how he had a wonderful support network of friends and family, a good job, new car and a promising future. Kate speaks about the conversations she shared with Zach when two of his friends chose suicide instead of life, how angry he was about their decisions which gave her a level of comfort that suicide wasn't something Zach would ever consider. Tragically, it was a decision Zach chose and by choosing suicide he simply passed the pain and suffering onto family and friends. Kate also explains why she chose to speak about suicide and its devastating effects in front of a large audience at Zach's funeral, how she sees it as a gift and responsibility to talk about suicide with the aim of helping prevent other people from making the same irreversible mistake her fun-loving son made.

Kate McLoughlin is an inspiring, courageous and brave person who continues to work through the grief, pain and loss that accompanies suicide. Kate's refusal to remain quiet on the issue of suicide has and will continue to save lives across the world. This is a compelling, heartfelt and emotional episode.

Today, the 27th November, 2017 would have been Zach's 21st birthday #RIP Zach

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Brendan Fevola played 204 AFL games with the Carlton and Brisbane Lions football clubs over a twelve year period. His career included 623 goals, two Coleman Medals, being a three time All Australian and leading goal scorer with the Carlton Football Club for seven consecutive years. In this episode 'Fev' explains why he has no regrets choosing to accept that things happened for a reason and that he needed to go through difficult times to get to where he is today, and why he struggled to open up and tell people what he was going through.

'Fev' talks candidly about how his way of dealing with boredom was to use alcohol and gambling, openly admitting he gambled away an entire year's salary. This larger than life personality still can't explain why he would spend hours reading on-line football forums every night for years looking for approval without recognising the significantly negative impact this was having on his health, wellbeing and importantly his ability to perform as an AFL athlete. A 68 day stay in a mental health facility whilst still being a contracted AFL player with the Brisbane Lions Football Club, going on to win "I'm A Celebrity, Get Me Out Of Here" and his eventual move to Yarrawonga to play local football were key decisions that helped him change his life. Brendan also speaks about the influence his ex-wife now fiancee, Alex has had on his life.

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Osher Günsberg is one of Australia's most recognisable media personalities best known as the host of 'The Bachelor Australia' and 'The Bachelorette Australia'. He has forged a successful media career on both television and radio while living with and managing mental health conditions.

In this episode, Osher speaks candidly about his journey with social anxiety, generalised anxiety and obsessive compulsive disorder. He looks back on the day his brain 'broke' and his experience with psychosis while living in California. This confronting experience was a significant turning point in Osher's life which lead to his sobriety and helped him realise that ultimately his mental health was his responsibility. He accepted that he needed to take medication each day to help manage his health and that finding the right balance between the benefits of medication and the side affects took time. Osher's pragmatic approach towards his on-going management of his mental health is both refreshing and inspiring.

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Kyle Vander Kuyp is Australias most successful male athlete in the 110m hurdles and still holds the record for the fastest time by an Australian for this event. An Olympic finalist, 4 time Commonwealth Games participant and holder of 12 Australian records, Kyle talks about his adopted mother, reconnecting with his biological mother and his Aboriginal heritage. Kyle also discusses the difficulties he faced in 2004 which included missing out on selection for the Athens Olympics, the breakdown of a relationship and financial loss. A training partner of Kyles encouraged him to see a doctor and about mental burnout which was eventually diagnosed as depression. Applying the same principles that made him a successful athlete, Kyle was able to make a full recovery from his mental health experience.

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In this episode Wayne talks with Australian Diamonds Netballer, Caitlin Thwaites. In this candid interview, Caitlin talks about her long journey with depression and anxiety, how her eventual diagnosis was a huge relief that helped explain why she felt the way she was feeling, that there was a name for the feelings and emotions she was experiencing. She also explains why she refused to follow the advice she was given to have time away from her sport to allow her to deal with her conditions and how she has learnt to manage her mental health through this experience. A revealing, thoughtful and honest conversation with one of Australian Netball's most accurate goal scorers.

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Will McMahon and Woody Whitelaw are part of the successful Perth breakfast radio show on hit92.9, "Heidi, Will & Woody". Will & Woody are best mates; the strength of their relationship was captured in a raw and powerful video earlier this year which saw them sit down and talk openly about Will's struggles with mental health conditions and the challenges Woody faced trying to understand what depression was when he became aware of the seriousness of what his best friend was going through. It's a great story of friendship and how these men were able to support each other in a loving and caring way and how both have grown and developed as a result of this journey.

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Three years after making his NRL debut, Preston Campbell was awarded the Dally M Player of the Year after a stunning season with the Cronulla Sharks. But twelve months after winning the game's highest individual honour his life almost ended. In this raw, candid and honest episode, Preston talks about the rage, anger and isolation he felt that led to that fateful day as well as the need to keep up appearances, how he stayed down in an NRL game and the importance of asking for help and why we need to support one another. It's a powerful story of one man's struggle and ultimate triumph.

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Wayne talks with one of Australia's most successful female swimmers, Olympic Gold Medalist and Commonwealth Gold Medalist Libby Trickett. Libby talks about being depressed 12 months out from the 2008 Beijing Olympics, her complete loss of identity outside of the swimming pool, the situational triggers that led to her experiences with depression and post natal depression, her ability to recognise her triggers and how she has learnt to manage them. Libby also discusses the value and importance of talking, developing a checklist to remain healthy and the difference between needing support and offering support.

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Wayne talks with former teammate, friend and now senior coach of the Sydney Swans, John Longmire. They talk about: the influence of Paul Roos, the importance of creating an environment for young men to be able to talk, finding the balance between driving high performance and supporting the player as a person, knowing when to step forward and when to step back, accepting that the coach isn't always the best person for the situation and trusting the people you have around you, how he looks after his own mental health. Wayne also asks if John knew that he lived with mental health conditions during their time as teammates and what he thought once he found it.

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Wayne talks with former Prime Minister, Julia Gillard in her capacity as the recently appointed Chair of beyondblue. Julia talks about a range of topics including; former chair of beyondblue Jeff Kennett and his greatest legacy, the influence of her father's profession as a psychiatric nurse as a young girl and how that helped prepare her for her latest role, beyondblue's focus and commitment to help tackle the issue of suicide and building resilience among young people as well as a personal message to anyone living with a mental health condition.

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