Dr Zac

Dr Zac Australia's go-to Biomedical Scientist & Doctor for all things bespoke health and wellness programmi

23/04/2026

There’s a version of health that feels… exhausting.

Monthly memberships.�Paywalls.�Another protocol.�Another thing to track.�Another voice telling you you’re doing it wrong.

And somehow, despite all of it, Australians feel more confused, more guilty, and less healthy.

Most of what actually moves the needle with my patients isn’t behind a subscription.

It’s simple.�It’s repeatable.
It’s largely free. �And it’s been around a lot longer than the algorithm.

I am working on something incredibly special for you.

Years of research, inspiration and learnings. Months of deep thought and writing. Soon to be shared.

DZ x

24/03/2026

🌙 Sleep is often treated as optional.

The evidence suggests it is one of the most important biological processes for maintaining metabolic, cardiovascular, immune and brain health.

Here are seven findings from sleep science showing what chronic sleep restriction may do to the body.
1. Two weeks of sleeping about six hours per night produced cognitive impairment similar to staying awake for 24 hours. Participants also underestimated how impaired they had become.
2. Sleeping fewer than six hours per night is associated with roughly a 20 to 48 percent higher risk of cardiovascular disease compared with seven to eight hours of sleep.
3. Restricting sleep to about five hours per night for one week reduced insulin sensitivity by about 20 to 25 percent, pushing the body toward a pre diabetic metabolic state.
4. People sleeping fewer than six hours per night were more than four times as likely to develop a cold when exposed to a virus.
5. Sleep restriction increases ghrelin, the hormone that stimulates hunger, by about 24 percent. This shift may increase appetite and cravings for calorie dense foods.
6. Large meta analyses show habitual short sleep is associated with roughly a 12 percent higher risk of premature death.
7. During deep sleep the brain activates the glymphatic system, helping clear metabolic waste including beta amyloid, a protein associated with Alzheimer’s disease.

Sleep is not passive rest. It is biological maintenance.

Sleep sits at the top of the health hierarchy for my patients. Improve sleep and you improve your life.

Sweet Dreams, Dr Z x

References
Van Dongen 2003 Sleep
Cappuccio 2011 European Heart Journal
Buxton 2010 Science Translational Medicine
Prather 2015 Sleep
Spiegel 2004 Annals of Internal Medicine
Cappuccio 2010 Sleep
Xie 2013 Science

24/03/2026

🥱 Sleep is not just rest - it’s one of the most powerful drivers of metabolic health, cardiovascular health, brain function and longevity.

We discussed the benefits of sleep plus, how you can get more zzzz recently on for World Sleep Day.

Thanks for having me 😴

31/12/2025

🫢 The biggest health shift of 2026 may not be the one you expect.

Reducing alcohol consistently shows up across oncology, cardiology, psychiatry, and sports medicine because it affects far more than the liver.

Alcohol is a Group 1 carcinogen. For cancer risk, no clearly safe lower threshold has been established. Current guidelines reduce risk, but they do not eliminate it.

In the short term, alcohol disrupts sleep, recovery, mood, and glucose control. Over time, it interferes with muscle adaptation, fat loss, cardiometabolic health, and increases the risk of injury, violence, and preventable disease.

This is not about perfection or judgement. For many people, difficulty moderating alcohol reflects physiology and environment, not character.

For 2026, the most effective health decision for many will be drinking less, drinking deliberately, or not drinking at all.

This content is general information only and not personal medical advice. If alcohol is affecting your health, relationships, or safety, speak with your GP or a qualified health professional.

In Australia, confidential support is available via the National Alcohol and Other Drug Hotline on 1800 250 015.

If you are in immediate danger, seek urgent help

I’m Dr Zac. Happy New Year and go long

Zx

10/10/2025

Insulin could be hindering your weight loss.

This morning on we talked about the mechanism, the signs, the symptoms and what to do next.

As always thank you for having me.

🩺 dz x

💥 This tiny molecule could change how you age, think, and recover.Not just for bodybuilders. Not just for bulking. Creat...
14/08/2025

💥 This tiny molecule could change how you age, think, and recover.

Not just for bodybuilders. Not just for bulking. Creatine is one of the safest, most effective, and most versatile supplements ever researched — and the benefits go way beyond the gym.

✅ Muscle performance – more strength, more reps, faster recovery
✅ Longevity support – better muscle retention and function as you age
✅ Cognitive health – resilience under stress, better mental energy
✅ Injury & illness recovery – faster bounce-back from setbacks

📊 With 30+ years of tier-1 peer-reviewed studies, creatine is as close to a “universal” supplement as it gets — whether you’re lifting heavy, running marathons, rehabbing an injury, or simply staying sharp.

🔍 In this carousel we cover:
– How it works at the cellular level
– The most effective form and dosage
– Who benefits most (hint: not just athletes)

💬 If creatine can do all this, the real question is… why wouldn’t you take it?

Feels like the perfect time to reintroduce myself 👋I’m Dr Zac – a medical doctor and longevity expert with a love for tr...
10/08/2025

Feels like the perfect time to reintroduce myself 👋

I’m Dr Zac – a medical doctor and longevity expert with a love for translating complex science into simple, practical health advice.

From here on, we’re turning things up a notch – diving into fresh research, unpacking the data, testing the trends, and clearing up the myths that confuse more than they help.

This page is for anyone who wants to live better, feel stronger, and make confident choices about their health… without the hype.

If that’s you – welcome (back) to the conversation.

If you caught me on this morning, this is the chart that will help you navigate what pantry staples could be affecting ...
24/06/2025

If you caught me on this morning, this is the chart that will help you navigate what pantry staples could be affecting your medication.

The Colour Code Red: What’s Still Allowed in Australia — But Banned ElsewhereAustralia’s food shelves are stacked with c...
05/06/2025

The Colour Code Red: What’s Still Allowed in Australia — But Banned Elsewhere

Australia’s food shelves are stacked with colour — but some of those colours come with serious health concerns. These synthetic dyes are still approved for use in Aussie snacks, despite being banned or heavily restricted overseas due to links to hyperactivity, tumour growth, immune reactions, and behavioural issues in children.

25/05/2025

I'm beyond excited to host one of the most cutting-edge biohacking events this June in Sydney and Melbourne featuring Gary Brecka! Don't miss out on learning how to unlock your peak potential. 💪✨

25/05/2025

I've sliced into the truth about cheese and dreams! Turns out, there's probably no link between my late-night cheese cravings and nightmares. 🍷🧀

18/05/2025

As an Aussie, I love a good sausage sizzle, but let’s talk about how it impacts our health. Moderation is key!

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Darlinghurst, NSW
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Telephone

+61290539444

Website

http://conciergedoctors.com.au/

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