CORE Health and Wellness

19/10/2026

You’ve probably heard that smartphones can cause problems with dopamine levels, but have you heard that “excessive” use can literally cause your brain to shrink? “Excessive use” is described in the research as more than 3-4 hours a day which is not that unusual.

Excessive use causes the brain regions associated with learning, memory, attention, dopamine production, concentration, emotional regulation, self-control and social functioning to deteriorate. These changes cause the same kind of cognitive impairments that usually come before Alzheimer's, Parkinson's and related dementias.

This is a problem that affects almost everyone. Smartphone apps are built using the science of addiction to maximise engagement so that they can make more money. We all have the experience of losing a chunk of time to pointless scrolling. The question is do you want your brain back?

Regaining control means having more time for the things that are important to you. It means developing the capacity to step back from the need for constant stimulation so that you have mental space to reflect on what’s important and how you can move towards it. Don’t you want to choose your destiny rather than just reacting to what comes at you?

Less screen time reduces stress, boosts your mental health and makes your life more satisfying. It makes you a better friend, partner, family member.

Dopamine Lab was developed for this very reason. It’s a series of workshops which introduce ways to build and regulate your dopamine system which are backed by science. Check the link for details.
https://drive.google.com/file/d/1xAKOehTEUfWon8qrBWiPhzdmqVrCW9_E/view?usp=drive_link

08/10/2026

Feeling a sudden wave of panic or stress? Press this exact spot on your ear for an instant calm!

> **Ear Shenmen (*Auricular Shenmen*)** is one of the most powerful points in ear acupuncture, located in the upper tip of the triangular fossa.
>
> 💡 **Why It Works:**
> 🔹 **Vagus Nerve Stimulation:** Directly engages the parasympathetic nervous system to drop heart rate and cortisol levels.
> 🔹 **Calms the Shen:** Soothes racing thoughts, acute anxiety, panic attacks, and nervous tension.
> 🔹 **Sleep & Pain Relief:** Widely used in NADA protocol for insomnia, addiction recovery, and pain management.
>
> 🌿 **How to Use:**
> Use your thumb and index finger to gently pinch the upper inner curve of your ear (the triangular fossa). Apply firm, gentle pressure or small circular motions for 1 to 2 minutes while taking slow, deep breaths.
>
> 📌 *Save this post for your next stress reset or share it with a friend who needs a moment of calm!*

06/10/2026

Do you find it harder to focus these days than it used to be? A lot of people are. There are many things that affect our focus, but two of the most significant factors are dopamine and stress.

Dopamine is the neurotransmitter that supports focus and motivation. The baseline dopamine for many people has dropped over the last ten years as smartphone use has risen. More and more people are presenting with ADHD like symptoms partially as a result of this effect. Dopamine also affects motivation, learning, life enjoyment, and agency. If you’d like to regain control of your brain and your life our Dopamine Lab programme will step you through lifestyle strategies that you can use to do this. Email [email protected] with Dopamine Lab in the subject line to enquire about this programme or message us here.

Stress is another major factor. Short-term stress is great for focus (the last-minute effect), but if we’ve been under pressure for a while, our ability to focus breaksdown. Our Everyday Mindfulness for stress and anxiety workshop can help with this. Email [email protected] with Everyday Mindfulness in the subject line to enquire about this programme or message us here.

04/10/2026

Introducing Dopamine Lab. Increase baseline dopamine, motivation, concentration and enjoyment of life.

Dopamine depletion is the neurological crisis of our time. Chronic cell phone use is contributing to increasing rates of ADHD, decreasing life satisfaction, learning capability and the reduced ability to think critically, reflect and have agency in our lives.

Dopamine Lab is a series of workshops which will introduce you to research-backed ways to increase your baseline dopamine and regulate your dopamine levels naturally.

Dopamine Lab runs over six weeks. Each week will introduce a different set of ideas and methods relating to dopamine regulation. You can either drop into each individual class ($20 or $10 for CSC holders) or you can enrol in the whole Motivate programme which gives you access to all dopamine lab classes, online course material and supporting resources ($200 or $100 for CSC holders).

Do you want to get your brain back?

We’re currently taking enquiries. Email [email protected] with Dopamine Lab in the subject line or message us here.

Once we have enough people registered we’ll organise the first Lab.

01/10/2026

If you’re someone with chronic pain there’s a very high chance that you’ve had this experience – you go to get a massage for your pain and the next day you get a pain flare. What is even the point right?

Download this document to find out how you can train your therapist to give you a treatment that soothes your pain rather than aggravating it.
https://drive.google.com/file/d/1Aag-V2LLunFj6nSkDkCz4m2Vj922caFN/view?usp=sharing

Dave from Core Health & Wellness is a chronic pain specialist. If you'd like to experience the difference you can book in with him here
https://Bookwithevolve.as.me/

30/09/2026

Learn to meditate in this one hour workshop. Breathe is a simple introduction to breath-based meditation that will reduce stress and anxiety, improve sitting posture and postural awareness, dopamine regulation, concentration and motivation. As well as meditation we’ll also explore the substantial benefits of slower, deeper breathing in your everyday life.

Breathe is a foundational meditation method. If you haven’t meditated before it will establish good meditation habits from the beginning. If you already meditate, Breathe will almost certainly support and enhance your existing practice.

Breathe is the first step in our Meditation Foundations programme that also includes Concentrate (mindfulness meditation for dopamine regulation), and is a good complement to our Metta (compassionate awareness) meditation or Earth Breath (movement meditation) practice. It is also perfectly effective as a stand alone meditation practice for stress reduction.

Breathing more slowly and deeply is associated with a wide variety of health benefits. It affects stress, mental wellbeing, fatigue, blood pressure, digestion, pain and more. Almost everyone can benefit from deepening their breathing. As well as the Breathe meditation protocol, you’ll be introduced to Unboxed breathing, and the Checking-in protocol which can help you further integrate these benefits into your lifestyle.

$20 or $10 for CSC holders

Currently taking enquiries for this course. Contact us here or email [email protected] to register your interest.

28/09/2026

If you have a pain condition that has been affecting you for 6 months or longer, and you’re interested in receiving 4 massages from an Otago Polytechnic massage therapy student for $100 (normally $160) please read on.

In my other life I teach massage therapy at Otago Polytechnic. Our first year students have been learning about working with pain and have a case study process to complete their year with. The four case study appointments are structured like this.

(Before your first appointment you’ll be sent a lifestyle, stress and sleep survey.)

Appointment 1
90 minute appointment on October 13 or 14 (9 – 5pm).
Student will carry out a comprehensive assessment (approx. 30-40 mins) and a full massage (approx. 50-60 mins).

Appointment 2
90 minute appointment on October 22 or 23 (9 – 5pm).
Student will spend some time talking with you about pain, and will talk you through their proposed homecare programme (approx. 30 mins). They will then give you a massage (approx. 60 mins).

Appointment 3
60 minute massage appointment on a Wednesday or Friday from Oct 28 - Nov 5 (9 – 5pm).

Appointment 4
60 minute massage appointment on a Wednesday or Friday from Nov 4 - Nov 12 (9 – 5pm).
This appointment will also include a review of how the process has been for you & any outcomes.

If you’re interested please email David McQuillan with the following information
1) A description of your pain condition, how it affects you, and how long you’ve had it
2) The dates & times that you’re available for the 4 appointments (see above)
3) A contact cell phone number (for liaison on the day)
4) The survey will be in a word document which can be edited electronically. If you’d prefer to be sent a printed survey please let me know.

If you haven't had a massage before you might like to have a look at an article I posted to Facebook 3 days ago about why massage is good for pain.

27/09/2026

Everyday Mindfulness for Stress & Anxiety - Open for registrations

Learn everyday mindfulness methods to help with stress and anxiety in this two hour workshop. This is not a meditation workshop. We’ll explore the use of breathing and other eyes-open methods to reduce stress, anxiety and tension, hack rumination, and engage more fully with your life. Essential life skills that you don’t get taught in school.

$20 or $10 if you have a community services card.

Currently taking enquiries for this course. Contact us here or email [email protected] to register your interest. Once we have enough registered interest we'll organise a date and time.

24/09/2026

Mmmmm massage. Not many things can help you feel relaxed, peaceful, happy and pain free so fast. But why is it so good?
This online article gives you a good overview of what we know.

The article also has links to book in for massage therapy or to enquire about Soothe, our holistic pain management programme.

Why is massage so good for pain relief? Mmmmm massage. Not many things can help you feel relaxed, peaceful, happy and pain free so fast. But why is it so good? For a start quite a lot of the pain we experience comes from chronic muscle tension. When muscles get overloaded (which can happen ...

01/05/2026

At the relay for life today supervising students. If you are there come say hi and get a massage for a gold coin donation