Ask Dr Vincent

Are we becoming our parents?

Dr Vincent — Fri, 23 Oct 2026 23:22:50 GMT

Becoming a father has made me look at my parents differently. Growing up in a strict Asian household, there was discipline, structure and an expectation to succeed. At times, it felt as though there was little room to make my own choices. Now, as I raise Olivia, I understand more of what sat behind those decisions. My parents were not trying to control my life. They were trying to prepare me for it, using the knowledge and circumstances available to them. They wanted their children to have a better life than they had. They did not get everything right, and neither will I, but parenthood has taught me to judge them with more context, compassion and gratitude.

What I want to pass on to Olivia is passion: the courage to live fully, pursue what matters to her and occasionally colour outside the lines. What I want to end with me is the habit of assigning blame, including the blame I place on myself. I want her to understand that actions have consequences, disappointment does not remove love and failure does not diminish who she is. My role is not to dictate the direction of her life, but to give her strong foundations and the confidence to choose it for herself. If she tells me she wants to fly, I do not want to be the father who reminds her that penguins cannot. I want to be the father who helps her discover how.

Casual chats, real conversations. We’re the two mates: Vincent and Andrew, and you’re the half, listening in.

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Five Habits That Make Life Better

Dr Vincent — Thu, 22 Oct 2026 06:01:28 GMT

From drinking more water to not outsourcing your happiness, the small things we do every day can shape how well we live.

I talk a lot about the idea that being healthy isn’t about being perfect — it’s about the things we do consistently. So in this episode of After Hours, Stephen and I ask a simple question: what are the habits we think everyone should at least try to build into their lives? Some are incredibly practical, like drinking enough water, paying attention to your posture and moving your body. Others have nothing to do with calories, steps or fitness at all. We talk about practising kindness without expecting anything in return, learning to enjoy your own company and making space to pause in a world that seems determined to keep us constantly switched on.

But the habit I keep coming back to is perhaps the most important one: don’t outsource your happiness. It’s very easy to convince ourselves that happiness is waiting on the other side of the next achievement, the next relationship, more money, a better body or some future version of our lives. I don’t want to wait for that. Happiness can coexist with ambition. We can still want more, work hard and have enormous goals while choosing to appreciate where we are today. Maybe the best habits aren’t the ones that completely transform your life overnight — they’re the small choices that make today a little healthier, kinder and happier than yesterday.

After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!

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A Changing Climate, a Changing World: Why Adaptation Matters

Dr Vincent — Sun, 18 Oct 2026 10:25:40 GMT

From the future of Australian wine to the water we drink and the waste we create, a changing world reminds us that small everyday choices can make a meaningful difference.

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Newsletter #23

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This week, we explore how climate change is reshaping Australian wine production and what adaptation means for our health, food and everyday routines. From hydration and sustainable living to worm farming, smarter shopping and the science behind agave syrup, we discover why small, conscious decisions matter. We also celebrate the simplicity of Tommy's Margarita and the importance of maintaining genuine human connections in an increasingly digital world. Because adapting to change isn't just about protecting our future. It's about making better choices today.

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Climate change can feel like an enormous, distant problem, but its effects are increasingly becoming part of our everyday lives. This week on After Hours with Dr Vincent, Stephen and I explore how our changing environment influences everything from the wine we enjoy to the food we eat, the water we drink and even the way we exercise. We take a closer look at what climate change really means for Australia’s iconic wine regions, including the Hunter Valley and McLaren Vale. Are our favourite wines at risk of disappearing, or are we simply entering a new era of adaptation? The science suggests a more nuanced story. Changing temperatures, rainfall patterns and growing conditions present genuine challenges, but innovation, water management and smarter agricultural practices are helping producers adapt. The lesson is that change doesn’t necessarily mean the end of something we love. Sometimes, it means finding a different way forward.

But adaptation isn’t just about vineyards and global temperatures. It’s also about the small decisions we make every day. Stephen and I discuss everything from staying hydrated in air-conditioned environments and adjusting exercise routines to reducing unnecessary packaging and turning kitchen scraps into compost with worm farms. We also explore the importance of choosing recognisable food ingredients, understanding where our food comes from and recognising that natural sweeteners, like agave syrup, aren’t automatically healthier. And because this is After Hours, we finish with a little indulgence, exploring the history of Tommy’s Margarita and Stephen’s favourite tequilas. Perhaps the most important takeaway is that looking after our planet, our health and our relationships doesn’t always require dramatic changes. Sometimes, it begins with paying closer attention to the things we already do, making more thoughtful choices and remembering that even something as simple as sending a handwritten postcard can help us reconnect with what really matters.

With my best

Dr Vincent

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After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!
This newsletter and podcast is part of the Ask Dr Vincent on Substack.

The Hills I’d Die On

Dr Vincent — Fri, 16 Oct 2026 20:01:15 GMT

We all have beliefs that have become non-negotiable, shaped by experience rather than theory. Mine begins with kindness. The Kelly Clarkson store controversy reminded me that having a powerful voice also means accepting greater responsibility for how you use it. The Qantas bedbug story reminded me that even deeply unpleasant situations are not always someone’s fault. We rarely know the complete story behind another person’s behaviour, whether it is an overwhelmed shop assistant, a struggling parent or someone simply having the worst day of their life. If I could ask people to do one thing before reacting, judging or sending an angry comment, it would be to pause and leave room for context.

My other hills are less comfortable. Improving your health is supposed to require effort. People rarely change fundamentally, so we must decide whether we can accept them rather than constantly trying to remodel them. Loyalty must travel in both directions, and meaningful friendships deserve an honest conversation before they are abandoned. I also no longer believe that external approval is the measure of a life well lived. I still work hard and aim high, but I try to end each day knowing I gave what I reasonably could without sacrificing my health or my family. My heart can survive disappointment, exhaustion and the occasional failure. The one thing I do not want it carrying is regret.

Casual chats, real conversations. We’re the two mates: Vincent and Andrew, and you’re the half, listening in.

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When Climate Change Gets Personal

Dr Vincent — Thu, 15 Oct 2026 06:02:42 GMT

Climate change can feel like one of those enormous issues happening somewhere far away, but in this episode of After Hours, Stephen and I bring it much closer to home. We talk about what a changing climate can mean for our health, from how we exercise and stay hydrated to the food we eat, the seafood we choose and even where wine can now be produced. The bigger question for me is not simply whether the world is changing, but whether we are paying enough attention to how our own bodies and habits may need to change with it.

What I keep coming back to is that none of us can solve a global problem on our own, but that does not make us powerless. Being more conscious about water, food, single-use plastics and the choices we make inside our own homes can still matter. This episode is really a conversation about adaptation, awareness and doing what is within our control. We may not be able to change the whole world from our kitchen table, but we can make better decisions for our health, our families and the little corner of the world we actually live in.

After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!

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The Science of Friendship: Could Your Friends Help You Live Longer?

Dr Vincent — Sun, 11 Oct 2026 11:15:04 GMT

We talk about eating well, exercising and getting enough sleep. But what if one of the most important things for our health is the people we share our lives with?

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Newsletter #22

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Could friendship be one of the most overlooked ingredients for a longer, healthier life? This week, Stephen and I explore the science of social connection, why loneliness is different from being alone, and what the world's Blue Zones can teach us about belonging. From the biology of stress to the simple act of showing up for one another, we discover why meaningful relationships deserve just as much attention as diet, exercise and sleep.

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When we think about living a longer, healthier life, we often focus on what we eat, how much we exercise and whether we get enough sleep. But there’s something we tend to overlook: friendship. In this week’s After Hours, Stephen and I explored the fascinating science behind human connection. One meta-analysis involving nearly 310,000 people found that stronger social relationships were associated with 50% higher odds of survival. That doesn’t mean friendship automatically makes us live longer, but it tells us something important about the role relationships play in our wellbeing. We also explored how meaningful connections can help us manage stress, support emotional resilience and potentially influence our physical health. Perhaps one of the most interesting insights is that being alone and feeling lonely are two very different things.

We also looked at the world’s Blue Zones, communities often associated with exceptional longevity, where social connection is woven into everyday life. From shared meals in Greece to the moai friendship groups of Okinawa, the common thread is not simply knowing people, but regularly showing up for one another. And here’s something worth remembering: friendships take time to develop, but they also need nurturing. As life gets busier with work, family and responsibilities, it’s easy to assume our friendships will simply look after themselves. They rarely do. My biggest takeaway from this conversation is that we should approach friendship with the same intention we bring to our physical health. Make that phone call. Organise that dinner. Check in on someone you haven’t spoken to in a while. Because sometimes, one of the healthiest things we can do is remind someone that they matter.

With my best

Dr Vincent

PS. Yes I know, we accidentall skip an issue! Sorry!

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After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!
This newsletter and podcast is part of the Ask Dr Vincent on Substack.

What are we actually chasing?

Dr Vincent — Sat, 10 Oct 2026 09:02:11 GMT

Andrew and I are both business owners, both dads, and both capable of working far too many hours in a day. So in this episode of Two and a Half Mates, I wanted to ask a question that I have increasingly been asking myself: what are we actually chasing? Success? Money? Happiness? Freedom? A better life for our families? We talk about the difference between success and happiness, why experiences can mean more than possessions, the pressure of comparing ourselves to everyone else’s highlight reel, and the strange tension between always wanting more while also learning to want what we already have. For me, it comes back to something I learned when I was young: success is having what you want, but happiness is wanting what you have.

The conversation became especially personal when we talked about fatherhood, ambition and the guilt that can come with trying to build something meaningful while also wanting to be present at home. Neither Andrew nor I thinks the answer is to stop being ambitious. In fact, we both still want to build bigger things, help more people and leave something meaningful behind. But perhaps the answer is to stop occasionally and remember why we started running in the first place. I think of life less as one endless marathon and more as a series of sprints: work hard, reach a milestone, stop, appreciate it, then run again. Because if we are constantly waiting for the next achievement to finally make us happy, we risk missing the life we were working so hard to create.

Casual chats, real conversations. We’re the two mates: Vincent and Andrew, and you’re the half, listening in.

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The science of friendship - After Hours #45

Dr Vincent — Thu, 08 Oct 2026 05:49:05 GMT

We spend so much time talking about food, exercise, sleep and stress when we talk about living a healthier life, but we rarely talk about friendship. In this episode of After Hours, Stephen and I explore what science can tell us about why friendship matters, from research linking stronger social relationships with better survival outcomes to the surprising amount of time it can take to turn an acquaintance into a genuinely close friend. We also get into the very human side of it: why making friends as an adult can feel harder, the difference between being alone and being lonely, the “liking gap” when meeting new people, and why friendship deserves to be treated as a serious relationship rather than something that simply happens in the background of our lives.

What struck me most is that friendship is not simply emotional. Supportive relationships can help buffer our response to stress, give us a sense of safety and connection, and help us recover through difficult periods. But good friendship also requires something less scientific and much more practical: time, vulnerability, effort and the willingness to keep showing up. Some friends are with us for a season, some survive years and kilometres apart, and some become the people we know we can call when life gets difficult. The point isn’t to collect as many friends as possible. It is to recognise that the relationships we choose to nurture may be doing far more for our health, happiness and resilience than we realise.

After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!

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Consistency Over Perfection: Are we actually healthy or are we just pretending?

Dr Vincent — Fri, 02 Oct 2026 22:01:33 GMT

Are we actually healthy, or are we just getting very good at looking healthy? Andrew and I unpack the habits, supplements and expectations that shape modern wellness.

There is no shortage of advice telling us how to be healthier. Meal prep everything. Take creatine. Hit your protein target. Train harder. Sleep eight hours. Avoid processed food. Count your calories. But how much of that advice actually applies to the average person? In this episode, Andrew and I look at some of the things we both do in the name of health and ask whether the science, the marketing and the reality always line up. We get into meal planning, supplements, pre-workout, training safely, portion control and the very real difference between doing something because it is genuinely useful and doing it because everyone on social media says we should.

The conversation also gets much more personal. Andrew runs a fitness studio and I have spent much of my life studying health, yet neither of us pretends to get everything right. We talk openly about sleep, food, alcohol, body image and the pressure to make healthy living look effortless. I share some of my own struggles with weight and my relationship with food because I think the health industry can sometimes make people feel like they are failing when, in reality, this stuff can be hard for everyone. The biggest lesson for me is that health is not about perfection. It is about consistency. It is about making better choices more often, building habits you can actually sustain and remembering that feeling healthier matters far more than simply looking like you have everything figured out.

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Casual chats, real conversations. We’re the two mates: Vincent and Andrew, and you’re the half, listening in.

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Microplastics: Little Things Add Up

Dr Vincent — Thu, 01 Oct 2026 06:44:17 GMT

I came into this episode physically exhausted but incredibly happy. After months of work, a whirlwind trip to the US and a meeting with Walmart that once felt almost impossible, Stephen and I started talking about the danger of constantly chasing the next milestone without stopping to appreciate the one you have just reached. For me, the most meaningful moments are often the smallest ones: a customer telling me we have helped them, a little bit of trust built with someone I work with, or simply remembering why I started doing this in the first place. Big dreams are ultimately made from thousands of tiny moments, and I never want to become so focused on the next destination that I forget to celebrate them.

That idea gave us a rather perfect transition into something else very small: microplastics. We unpack what they are, how larger plastics break down into tiny particles, where we encounter them in everyday life and why completely avoiding plastic is far more complicated than simply telling people to make better choices. Plastic has brought enormous convenience and genuine benefits, but our reliance on it has also created a problem that is now extraordinarily difficult to undo. My takeaway isn’t that we should panic or somehow eliminate every piece of plastic from our lives. It is much simpler: now that we know more, we should try to do better. Reduce unnecessary plastic where we can, reuse what makes sense, ask better questions about the things we buy and, most importantly, stop adding to a problem simply because its consequences feel far away.

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After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!

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Winning at Work, Failing as Dads?

Dr Vincent — Fri, 25 Sep 2026 21:00:52 GMT

I had just returned from the United States after travelling 33 hours to Bentonville for my first in-person meeting with Walmart. It was a milestone I had dreamed about for years, yet every achievement came with the same uncomfortable truth: pursuing it meant being away from my daughter. I can now run most of my company from my phone, which means I can work almost anywhere, but it also means work can follow me everywhere. Olivia has started repeating phrases she hears from me, such as “in two minutes,” while Andrew recently heard his daughter say, “Papa’s busy,” even though he was sitting right beside her. Those small moments can cut deeper than any criticism. We work because we want to give our children security, opportunity and a better future, yet sometimes the very work we do for them takes us away from the childhood unfolding in front of us.

In this episode, Andrew and I speak honestly about working-parent guilt, the impossible arithmetic of school holidays and annual leave, the pressure to provide, and the fear that succeeding professionally means falling short at home. I do not believe being a good father requires abandoning ambition or being physically present every minute. Children also need parents who are fulfilled, emotionally healthy and honest about who they are. But they need our attention when we are with them. They need us to put down the phone, communicate, play, say “I love you” and occasionally see the world through their eyes. We will never achieve perfect balance, and many of the pressures parents face are systemic rather than personal failures. What we can do is keep returning to what matters: being present, being patient and allowing ourselves to become a little more childlike again.

Casual chats, real conversations. We’re the two mates: Vincent and Andrew, and you’re the half, listening in.

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Work in life balance, is it a thing?

Dr Vincent — Fri, 04 Sep 2026 22:30:20 GMT

In this episode, Andrew and I tackle a question that divided the people I asked almost perfectly down the middle: does work–life balance actually exist? As a scientist, founder, husband and father, I have rarely experienced life as two neatly separated halves. When you love what you do, work can feel deeply fulfilling, but that does not mean it is easy. There are long hours, constant decisions, unexpected fires and unavoidable trade-offs. I have come to believe that balance is not about giving every part of life an equal number of hours. It is about having enough flexibility to respond to what matters most at that moment, without losing sight of why you are doing it all.

Andrew and I also explore the guilt created by rigid routines, why some people become sick the moment they finally go on holiday, and why exercise, sleep and looking after your health are essential parts of creating a sustainable life. My philosophy is simple: consistency beats perfection. You cannot always remove the sources of stress i.e. you cannot simply quit being a parent, abandon your responsibilities or walk away from a business you believe in. But you can strengthen your ability to manage them. Sometimes that means moving a task from Sunday to Monday. Sometimes it means asking your partner, colleague or friend for help. Real balance is not doing everything perfectly; it is building a life whose demands you can sustain and whose purpose you can still enjoy.

Casual chats, real conversations. We’re the two mates: Vincent and Andrew, and you’re the half, listening in.

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The Pursuit of Happiness: Are We Looking in the Wrong Place? After Hours #041

Dr Vincent — Thu, 03 Sep 2026 07:02:01 GMT

I’ve been thinking a lot about happiness lately, not the Instagram version of happiness, where everything looks perfect, but the kind you actually feel when you sit quietly with your own life. I can be tired, nervous about what is coming next, dealing with problems at work and still genuinely say that I am happy. For me, happiness is not the absence of difficulty; it is the feeling that I am where I am supposed to be, doing something that matters, and living in a way that leaves as little room for regret as possible. Money, health, achievement and comfort absolutely contribute to our wellbeing, and I don’t believe we should pretend otherwise. But they are not happiness by themselves. One idea from this conversation stayed with me: success is having what you want, while happiness is wanting what you have. Perhaps the real pursuit of happiness begins when we stop treating happiness as the prize waiting for us after the next achievement and start seeing it as something we can choose and cultivate along the way.

So what actually helps? Stephen and I came back to five remarkably simple things: connect, be active, take notice, keep learning and give. Connection is not about collecting followers; it is about feeling known and valued, and sometimes it can be as simple as messaging someone you haven’t spoken to in years. Being active doesn’t mean becoming an athlete—it can mean moving your body or keeping your mind curious. Taking notice means slowing down long enough to actually smell the coffee, look at the night sky or appreciate the tiny moments we normally rush past. Keep learning, because curiosity keeps life expanding. And finally, give—not necessarily money, but your time, experience, support or even a few thoughtful words. I think we spend so much of life waiting for the big moment that will finally make us happy that we risk missing hundreds of small happiness moments happening right in front of us. Maybe happiness is not something we eventually find. Maybe it is something we practise.

After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!

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Newsletter Issue #21 - The Protein Trap

Dr Vincent — Sun, 30 Aug 2026 11:25:16 GMT

Protein is essential—but more isn’t automatically better. Look beyond the marketing, eat for variety, and remember that food provides the building blocks; your body still has to do the work.

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Newsletter Issue #21

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This week, we cut through the protein hype and ask what our bodies actually need. From protein powders and supermarket marketing to plant versus animal sources, ancestral diets and First Nations seasonal food knowledge, the message is simple: protein is important, but it’s only one part of a healthy diet. Variety, whole foods and how you actually use your body matter far more than a “high protein” claim on a packet.

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Protein has gone from being an essential nutrient to one of the biggest marketing buzzwords in the supermarket. This week on After Hours with Dr Vincent, Stephen and I ask whether our obsession with “high protein” is actually making us healthier. Protein absolutely matters: it supports tissue repair, muscle maintenance and countless functions throughout the body. But putting extra protein into a cereal, chocolate bar or processed snack doesn’t magically transform it into a healthy food. And protein alone doesn’t build muscle—movement and resistance training create the demand for repair, while food supplies the materials your body needs to do it.

We also take a much bigger look at how humans have eaten protein throughout history, from seasonal and place-based food systems to the enormous variety now available in our supermarkets. The lesson is surprisingly simple: variety matters more than dietary tribalism. Rather than treating carnivore, vegan, keto, Paleo or “high protein” as an identity, build meals around diverse, recognisable foods and let plants occupy plenty of space on the plate. Meat, seafood, eggs and dairy can provide highly digestible protein, while legumes, nuts, seeds and other plant foods bring fibre, healthy fats and phytochemicals. This issue also explores First Nations seasonal food knowledge and finishes with a seeded cottage-cheese loaf delivering roughly 8–10 grams of protein per slice.

With my best

Dr Vincent

PS. Yes I know, we accidentall skip an issue! Sorry!

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After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!
This newsletter and podcast is part of the Ask Dr Vincent on Substack.

Are We Getting Old or Just Getting Better?

Dr Vincent — Fri, 28 Aug 2026 23:30:36 GMT

From aching backs and slower recovery to greater confidence, parenthood and knowing what actually matters, Andrew and I ask what “ageing gracefully” really looks like.

Getting older is strange because you rarely notice it happening one day at a time. Then suddenly your friends are celebrating milestone birthdays, a big night out requires a little more planning, recovery takes longer, and things like sleep, mobility and looking after your body start to matter in ways they never did in your twenties. In this episode of Two and a Half Mates, Coach Andrew and I talk about what we imagined life would look like by this age, becoming parents later in life, and the trade-off that comes with getting older: perhaps we don’t bounce back physically quite as quickly, but we have more confidence, perspective and appreciation for where we are.

We also get into the practical side of ageing well: staying active, protecting mobility, prioritising sleep and recovery, managing screen time, understanding that supplements and skincare can’t replace a healthy lifestyle, and finding routines that actually work for the stage of life you’re in. But underneath all of that is a much bigger idea. Ageing isn’t something I think we should be frightened of or constantly try to reverse. Andrew and I both feel more confident and more comfortable with ourselves now than we did when we were younger—and, as we say at the end of the episode, growing older is actually a privilege that not everybody gets. That makes every birthday something worth celebrating.

Casual chats, real conversations. We’re the two mates: Vincent and Andrew, and you’re the half, listening in.

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Protein Is Everywhere, but Does More Protein Mean Healthier? After Hours #040

Dr Vincent — Thu, 27 Aug 2026 07:02:38 GMT

Protein is essential. Our bodies need it to repair and rebuild tissue, and our individual needs change depending on our size, diet and level of physical activity. But somewhere along the way, “high protein” also became shorthand for “healthy”.

In this episode of After Hours, Stephen and I look past that health halo and ask whether adding protein to everything from cereal and cheese to chocolate and snacks actually makes those foods better for us. We explore where protein comes from, the role of plant and animal sources, why active people may need more, how whey protein became such a huge industry, and why simply eating more protein will not magically build muscle without giving your body a reason to use it.

The conversation also takes us into the much bigger world of dieting: detox products, diuretics, crash diets, protein-maxing, carnivore, keto and the constant search for a shortcut to a healthier body. My view throughout the episode is that nutrition should never be reduced to declaring one nutrient “good” and another “bad”. Protein has an important place in our diet, but so do carbohydrates, fats, fibre and the many nutrients we get from a varied diet. The best approach is ultimately the one that supports your health and can realistically become part of your life. As one of my university lecturers once told me, if the way you achieve your “dream body” is something you could never sustain, then it probably isn't a dream at all.

After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!

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Rest, Restore, Repeat: Prepare Your Body for the Clock Change

Dr Vincent — Wed, 26 Aug 2026 01:28:05 GMT

As we enter the warmer months and welcome spring, many of us naturally feel motivated to move more, train more consistently and return to healthier routines. The brighter mornings and longer days can give us a welcome lift, but this seasonal change can also affect one of the most important foundations of our health: sleep.

On Sunday, 4 October, daylight saving begins in New South Wales and our clocks move forward by one hour. It may not sound like much, but our bodies do not run according to the clock on the wall. We have an internal body clock, known as our circadian rhythm, which helps regulate when we feel awake, hungry, tired and ready to sleep.

Moving the clock forward by an hour can temporarily throw this rhythm off balance. You may find it harder to fall asleep at your usual time, more difficult to wake in the morning or notice that you feel unusually tired during the day. When this happens alongside an increase in training, work, family commitments and everyday stress, the body can begin to feel as though it is constantly trying to catch up.

That is why spring is not only a time to focus on doing more. It is also the perfect time to become more intentional about how you rest and restore.

Your body performs much of its important recovery work while you sleep. This is when muscles repair, energy is replenished and the nervous system has an opportunity to settle after the demands of the day. Good sleep also supports concentration, emotional balance and the motivation needed to return for your next day session.

In the lead-up to daylight saving, try shifting your bedtime slightly earlier rather than waiting until the night the clocks change. Even 10 to 15 minutes earlier each night can help your body adjust more gradually. Keep your evening routine consistent, reduce bright screens close to bedtime and get outside into the natural morning light after waking. These simple signals help your internal body clock understand when it is time to be alert and when it is time to wind down.

I also recommend creating a simple “rest and restore” ritual after dinner or before bed. When you repeat the same calming actions each evening, they become a signal that the active part of your day is ending and recovery is beginning.

This is the idea behind our Rest & Restore Pack, which brings together An Apple A Day and Mental Resilience Plus+.

An Apple A Day contains the patented Activated Phenolics I invented, derived from Australian apples. These concentrated antioxidants support the body’s natural antioxidant defences, help relieve inflammation and provide support during recovery from exercise and the oxidative stress of everyday life.

Mental Resilience Plus+ combines Activated Phenolics with high-potency passionflower extract. It is formulated to calm the nerves, support mind relaxation, decrease restless sleep and support a more refreshing sleep—helping you wind down at night and approach the following day with a clearer, calmer mind.

Together, they provide complementary support for the body and mind. An Apple A Day supports the physical side of recovery, while Mental Resilience Plus+ supports relaxation and restful sleep. Take the recommended daily servings with water after dinner or incorporate them into your regular pre-bed routine, always following the directions on the labels.

Of course, supplements do not replace a balanced diet, adequate hydration, good sleep habits or appropriate rest between demanding training sessions. Think of the Rest & Restore Pack as part of those foundations: an easy, repeatable evening step that supports the healthy routine you are already building.

This spring, do not measure progress only by how hard you train. Pay attention to how well you recover, too. As the clocks move forward and your schedule becomes busier, make time each evening to rest, restore and repeat.

If you want to support better recovery, a calmer mind and more refreshing sleep, start your new evening ritual with the Rest & Restore Pack.

Newsletter Issue #19 - Are You Ready When the Unexpected Happens?

Dr Vincent — Sun, 23 Aug 2026 11:01:36 GMT

Preparedness isn’t paranoia. It’s knowing what matters, who you can rely on, and what you’ll do when everyday systems suddenly stop working.

Reading it on your phone or tablet? Click HERE

Newsletter 19

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This week, we ask whether you’re truly prepared for the unexpected, from supply-chain disruptions and emergencies to the everyday importance of health, medication and community. We also uncover the surprising history of “blood is thicker than water” and explore what family, friendship and chosen loyalty really mean. Ultimately, preparedness isn’t about fear—it’s about looking after yourself and the people who matter before a crisis forces you to.

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What would you do if the power went out, supply chains stalled or you suddenly had to stay home for several days? This week on After Hours with Dr Vincent, Stephen and I went down the rabbit hole of emergency preparedness—from floods and cyclones to supply shortages and even nuclear fallout. But beneath the doomsday scenarios was a much more practical message: being prepared isn’t about living in fear. It’s about thinking ahead. Water, shelf-stable food, essential medications, a radio and torch matter, but so does something we often overlook—community. When normal systems fail, the people around us can become one of our greatest resources.

That idea of connection carries through the rest of this week’s newsletter as we explore the real history behind the phrase “blood is thicker than water.” Its documented origins support the traditional idea of family bonds, while Confucian thought, sworn brotherhood and Buddhist ideas of friendship give us a richer question to consider: what actually makes a relationship worthy of our loyalty? Perhaps the strongest bonds aren’t defined by blood alone, but by compassion, trust, responsibility and who chooses to stand beside us when it matters. And maybe that’s the connection between preparedness and longevity too: don’t wait for a crisis, illness or major life event before looking after your health—or the people you care about.

With my best

Dr Vincent

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After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!
This newsletter and podcast is part of the Ask Dr Vincent on Substack.

Episode 1 — So… How Did We End Up Here?

Dr Vincent — Fri, 21 Aug 2026 22:01:39 GMT

The introduction without doing a boring “welcome to our podcast” episode.

We start with who we are, what we do and why we decided to put microphones in front of the conversations we were already having. Then we let it drift into where we both are in life right now.

Casual chats, real conversations. We’re the two mates: Vincent and Andrew, and you’re the half, listening in.

Available for iOS and Android

Doomsday - After Hours #039

Dr Vincent — Thu, 20 Aug 2026 07:00:22 GMT

Quite honestly, not too sure what to write here because I certainly do not want to come across as a prepper, but I still think it doesn’t hurt to be prepared.

Stephen and I dove into multiple topics on how to survive a big disasterous event. Certainly the episode you don’t want to miss!

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