Author: Christine Pope

Posted by Christine Pope on in exercise, Gratitude, Health Care, Meal Plans and Recipes, Online Courses

Why 2026 Is the Year of Fun Goals (Not Boring Resolutions)
Three women standing on stage holding a large cheque for $30,000, awarded for the 2023 Kickstarter Challenge, with a backdrop displaying event branding.

Before we rush headlong into setting goals for 2026, I think it’s worth pressing pause and acknowledging what worked in 2025. Reflecting on what worked well lets you start from a positive position acknowledging what you have already achieved – and it’s a far better foundation for meaningful change than guilt, pressure or unrealistic expectations.

A Few Things I’m Grateful for From 2025

As I reflect on the past year, a few highlights stand out:

  • Having the time and space to focus on my directorship with COSBOA, and to support important initiatives such as Future Female Entrepreneurs and Cyber Wardens – programs that genuinely make a difference for small business owners. Plus this year I actually handed the cheque to the winner for the program at the final and could see the benefits for the five finalists.
  • A truly lovely family holiday on Lord Howe Island – slowing down, reconnecting, and being reminded how relaxing it is to simply focus on being in nature, better still its an amazing spot.
  • Taking up ballroom dancing again, and not just dabbling – actually relearning key dances and rediscovering how joyful (and humbling!) it is to be a beginner again.
  • Upskilling with training through Fitgenes and Microba. Evidence based testing solutions for my clients that will help direct treatment. Personally the information from the Fitgenes testing has already helped me personally with good data on what will support me in terms of supplements and exercise.

These moments weren’t about ticking boxes. They were about connection, contribution, learning and enjoyment – and that’s exactly why they matter.

The Problem With Generic Goals

Every January we’re told to set goals like:

  • “Lose weight”
  • “Get fitter”
  • “Work less”
  • “Be healthier”

They sound sensible, but they’re also vague, joyless and often rooted in the idea that something about us needs fixing.

Generic goals tend to fail because:

  • They don’t inspire emotion
  • They feel like more work!
  • They focus on outcomes, not experiences

And when life inevitably gets busy, they’re the first thing to be dropped.

What If We Focused on Fun Resolutions Instead?

Fun goals don’t mean frivolous or unimportant. They mean goals that:

  • Spark curiosity
  • Feel aligned with who you are now
  • Add energy rather than drain it

Fun goals are often process-based rather than outcome-based. They pull you forward instead of pushing you from behind.

For example:

Two individuals snorkeling in clear blue water with a rocky coastline in the background.
  • Instead of “exercise more” → Find an activity you genuinely enjoy
  • Instead of “eat better” → Learn to cook three new Mediterranean-style meals you love
  • Instead of “stress less” → Create a weekly ritual that helps you unwind or ditch activities that don’t serve you anymore.

When something feels enjoyable, consistency becomes natural. Check out my Better Brain Health recipes free download for some inspiration for recipes that are quick and easy and you will love preparing and eating.

Why This Matters for Healthy Ageing

As we get older, sustainable health isn’t built on extremes – it’s built on habits we’re happy to keep.

Fun, meaningful goals:

  • Support long-term motivation
  • Reduce stress and all-or-nothing thinking
  • Encourage learning, social connection and joy (all key longevity factors)

Ballroom dancing is a perfect example. It supports balance, coordination, brain health, cardiovascular fitness and social connection – but it feels like fun, not exercise. Well most days its fun sometimes when you get stuck and can’t seem to remember what you learned the previous week its a little frustrating.

If you’re not sure where to start, try this:

Ask yourself:

  1. What gave me energy in 2025?
  2. What did I wish I had more time for?
  3. What would make me laugh if I did it regularly?

Keep them light. Keep them flexible. And most importantly, keep them yours.

Let 2026 Feel Good

You don’t need a complete reinvention this year. You don’t need to hustle harder or aim for perfection.

What if 2026 was about:

  • Feeling better, not doing more
  • Choosing enjoyment over obligation
  • Building habits that support a long, vibrant, outrageously good life

That sounds like a resolution worth keeping.

If 2026 is the year you want to really change your health then please see if my Ageing Outrageously program is right fit for you.

Posted by Christine Pope on in Health Care, Homeopathy, stress

Processing Shock and Grief After the Bondi Tragedy
A French press with brewed tea sits on a tray beside an empty glass cup and a piece of sugar, with flowers and a rustic wooden table in the background.

Like so many people, I have felt deeply shaken by the events at Bondi. Even if you were nowhere near the scene, shocking events like this can cut through our sense of safety and leave us feeling unsettled, emotional, or simply not safe.

Personally I wanted to do something to help but it was difficult to know what to do. Was there a useful charity for donations ? Should I be advocating on the issue but what could I do when so many have tried to find solutions for the religious terrorism that was displayed this week.

It’s important to acknowledge that what many of us are feeling right now is a very normal response to an abnormal and distressing event. Shock, grief, fear, sadness, anxiety, tearfulness, anger or even numbness can all show up in the days and weeks following something like this.

There is no “right” way to respond. What matters is finding supportive ways to help your nervous system settle and to allow emotions to move through rather than becoming stuck.

Gentle Strategies to Support Yourself

Limit exposure to distressing media
While staying informed is understandable, repeated exposure to graphic or emotional coverage can keep your nervous system in a heightened state of alert. Consider checking the news once or twice a day rather than scrolling continuously.

Ground your body
Simple grounding practices such as walking barefoot on grass or sand, slow deep breathing, stretching, or holding something warm like a cup of tea can help bring your body out of fight-or-flight mode.

Reduce stimulants
At times of stress, caffeine can amplify anxiety and jitteriness. Swapping coffee for something more calming such as chamomile or peppermint tea can be surprisingly helpful in settling frayed nerves.

Connect with others
Talking about how you’re feeling with a trusted friend can be incredibly healing. This week I’ve had several conversations with people about how they felt after what happened, and many were surprised by how moved they were by the compassion and solidarity shown across social media and the wider community.

If talking feels difficult, writing can be a powerful alternative. Putting your thoughts and feelings on paper often helps release emotions that feel stuck or overwhelming.

A wooden table displaying an assortment of glass bottles filled with various essential oils, next to jars with natural ingredients, surrounded by fresh flowers and herbs.

Homeopathic Support for Shock and Emotional Distress

Homeopathic remedies can be a gentle option for supporting emotional wellbeing during times of shock and grief. As always, individual responses vary, and remedies are chosen based on how you are experiencing things.

Aconite
One of the first remedies to consider after a shock. A helpful way to think about Aconite is the “shock of the shock” — like replaying the impact of a car accident over and over in your mind.

Aconite may be helpful when symptoms are sudden and intense following a traumatic event such as an accident or disaster. You may feel:

  • Agitated or restless
  • Fearful or panicky
  • A pounding heart
  • Dry skin and mouth, with thirst

Aconite can also support ongoing anxiety linked to a recent or past traumatic experience, especially when the fear feels immediate and overwhelming.

Arsenicum album
This remedy is often helpful when anxiety centres around safety, security and what might happen in the future. There may be excessive worrying about health, finances, or loved ones.

People who resonate with Arsenicum often:

  • Feel better with company but may become controlling
  • Are very neat, tidy or perfectionistic
  • Feel chilly and prefer warmth

Ignatia
Ignatia can be supportive when grief feels raw and emotional expression is strong. It is commonly considered when:

  • You feel very teary or can’t stop crying
  • You lose your appetite when upset
  • There’s a sensation of a lump in the throat

Bach Rescue Remedy
A beautifully gentle option for acute stress and emotional overwhelm. One of the advantages of Rescue Remedy is that it can be taken frequently. While the standard dose is four drops, four times a day, during periods of significant stress it can be used more often if needed.

Be Kind to Yourself

Events like this can shake our sense of safety and remind us of how vulnerable we all are. If you’re feeling “off”, emotional, or unsettled, it doesn’t mean you’re not coping — it means you’re human.

Give yourself permission to slow down, reach out, and seek support if you need it. If feelings of anxiety, distress or grief persist or begin to interfere with daily life, professional support can be incredibly valuable.

We heal not by pushing emotions away, but by allowing them to be seen, felt, and gently supported.

If you need personalised support or just want to catchup for a cup of tea, please don’t hesitate to reach out.

Posted by Christine Pope on in Cancer support, Diarrhea, Health Care, Homeopathy, probiotics

Supporting your gut through cancer treatment: practical ways to feel better and recover.
A woman sitting on a couch, appearing distressed, with her hand on her forehead and another hand on her chest, indicating discomfort or anxiety.

One of the most common questions I hear in clinic is, “What can I do to help my digestion during treatment?”
It’s no surprise — cancer treatment can be incredibly tough on the gut. You might notice changes in appetite, reflux, constipation, diarrhoea, bloating, or just a general sense that your digestion isn’t working the way it usually does.

The good news is that there are gentle, practical things you can do to feel more comfortable and support your recovery. You don’t need a perfect diet or a long list of supplements — just small steps that nourish your gut and help it do its job.

Let’s walk through a few that make a real difference.

1. Start With a Gut-Friendly Way of Eating

During treatment, your gut responds best to foods that are nourishing but easy to digest. One of the most supportive eating patterns is the Mediterranean diet — and it’s less complicated than it sounds.

Think of it as building your meals around:

  • Plenty of colourful vegetables and fruit
  • Whole grains like oats, barley or brown rice
  • Legumes such as lentils, chickpeas and beans
  • Extra virgin olive oil (your daily healthy-fat hero)
  • Nuts, seeds and herbs for added flavour and fibre
  • Fish and seafood a few times a week
  • Smaller amounts of poultry, dairy and eggs
  • Very little red meat, processed food or excess sugar

This way of eating feeds your good gut bacteria, supports regular bowel habits, and helps manage inflammation — all incredibly important during treatment.

If your appetite is low or your gut feels sensitive, try softer textures: blended soups, slow-cooked vegetables or warm porridge. Even one or two Mediterranean-style choices a day add up.

2. Feed Your Healthy Gut Bacteria

Your microbiome — the community of bacteria living in your digestive tract — is heavily influenced by treatment. Giving it a little love can help with regularity, energy and even immune support.

Easy food-based prebiotics

Prebiotics are fibres that “feed” your good gut bugs. Some of the most helpful include:

  • Inulin – found in onions, leeks, garlic, artichokes
  • PHGG (Partially Hydrolysed Guar Gum) – one of the gentlest fibres for bloating or constipation
  • GOS – great for boosting bifidobacteria and calming inflammation
  • FOS – naturally found in fruit, veg and honey

These can come from food and there is more information in this blog What are the best vegetables for feeding your gut ?. The key is: start low, go slow.

Everyday foods that help

  • Cooked and cooled potatoes or rice (a great source of resistant starch)
  • Yoghurt or kefir (if tolerated)
  • Bananas, berries, citrus
  • Almonds, pistachios and ground flaxseed

Even adding one prebiotic food per day can gradually improve gut comfort.

A bowl of purple flowers alongside two brown bottles with droppers and small white granules scattered on a wooden surface.

3. Gentle Homeopathics for Common Symptoms

Many clients find homeopathics helpful alongside their treatment plan — especially when symptoms fluctuate.

Here are a few commonly used options:

  • Nux vomica – feeling like you have over-indulged (headache and mild nausea), constipated or never feeling like you are completely empty.
  • Arsenicum album – nausea or vomiting with diarrhoea.
  • Ipecac – persistent nausea that doesn’t improve after vomiting
  • Colocynthis – bowel pain better for bending over or putting pressure on the affected area.
  • Bryonia – constipation with dryness or pain on movement

As always, check in if you’re unsure what’s right for you. You will often need to dose more frequently than you would expect during treatment.

4. Gentle Lifestyle Habits That Support Digestion

None of these require big changes — just small actions done consistently:

  • Eat smaller meals more often
  • Sip water throughout the day
  • Keep meals at similar times to support natural rhythms
  • Try a short walk or gentle stretching after meals
  • Avoid highly processed foods and artificial sweeteners when possible

These little habits can make a noticeable difference in comfort and regularity.

5. Supporting Your Gut During Recovery

Once active treatment finishes, your gut may need time to settle. This is where rebuilding becomes important. Continue with:

  • Mediterranean-style foods
  • Prebiotics (food first, then supplements if needed)
  • Good hydration
  • Gentle movement
  • A slow reintroduction of foods if your digestion is still sensitive

Your gut has an incredible ability to repair — and these steps help guide it back to balance.

A Final Thought

Caring for your gut during cancer treatment isn’t about getting everything right — it’s about choosing small, supportive habits that help you feel a little better each day. With nourishing foods, gentle prebiotics, targeted homeopathics and a Mediterranean-style approach, you can give your digestive system the support it needs to cope with treatment and recover well.

In clinic I usually recommend a comprehensive digestive stool analysis as a good way to get information on how well your gut is functioning and to direct treatment to improve your health. Currently I refer people to Microba for that testing. The testing is simple and can be delivered directly to you at home.

If you need more support book in for an online or in person consultation at Elemental Health .Christine in in clinic on Tuesdays and Wednesdays.

Posted by Christine Pope on in Cancer support, exercise, Fatigue, Health Care, Healthy Ageing, stress

Beating Cancer Fatigue: How to Support Recovery with Rest, Nutrition and Gentle Movement
Two jars of green smoothie with striped straws, surrounded by fresh cucumber and leafy greens on a wooden surface.

One of the most common and frustrating side effects of cancer treatment is fatigue — the kind that doesn’t always go away with a good night’s sleep. It can linger for weeks or months after treatment, leaving you feeling flat, foggy and frustrated.

Cancer-related fatigue is different from ordinary tiredness. It’s a whole-body exhaustion that affects your physical energy, mental focus, and motivation. The good news is that with the right mix of nutrition, gentle movement, supplements and restorative rest, you can gradually rebuild your strength and vitality.

Understanding Cancer-Related Fatigue

Cancer fatigue has many contributing factors, whether its the stress of the diagnosis and difficulty sleeping, medications that impact you with different side effects, inflammation as you recover from surgery or chemotherapy, low red blood cell counts or even changes in hormones. Treatments such as chemotherapy and radiation will deplete the body’s reserves, affecting energy metabolism and muscle recovery.

This means that recovery requires a whole-body approach: nourishing your body, rebuilding muscle, and supporting your nervous system to rest and repair.

1. Nourish with Adequate Protein

During and after treatment, protein needs are often higher than usual. Protein supports muscle repair, maintains blood sugar balance and helps regulate energy levels throughout the day. Without enough protein, your body struggles to rebuild tissue and produce essential enzymes and hormones that support recovery.

Usually people need around 1g per kilo of weight of protein daily however after surgery or treatment that will increase to 1.5- 2.0 g depending on your overall health.

How to include more protein:

  • Start the day with eggs, Greek yogurt or a protein smoothie.
  • Include lean meats, fish, tofu, legumes or lentils with lunch and dinner.
  • Add nuts, seeds, or hummus for healthy snacks.
  • For those with reduced appetite, protein powders or soups can be an easy way to boost intake.

Aim to include a source of protein at every meal — even a few mouthfuls can make a difference in stabilising blood sugar and maintaining energy.

2. Balance Blood Sugar for Consistent Energy

Many people recovering from treatment notice energy crashes after meals or when skipping food. This is often due to unstable blood sugar, which can worsen fatigue and brain fog.

To keep your energy steady:

  • Eat regularly, ideally every 4-5 hours.
  • Combine protein, complex carbohydrates and healthy fats in each meal (for example, chicken and quinoa salad with mint and shredded snow peas and cranberries with an olive oil dressing).
  • Avoid relying on sugary snacks or caffeine, which cause temporary energy spikes followed by a crash.
  • Stay hydrated — even mild dehydration can sap energy and concentration.
A woman practicing gentle yoga in a cozy, well-lit room, stretching her body with a focus on relaxation and recovery.

3. Move Gently to Rebuild Strength

It might sound counterintuitive, but one of the best ways to reduce fatigue is to move more — gently.

Gentle exercise improves circulation, oxygenation and mood, and helps reduce inflammation. It also stimulates muscle repair and improves sleep quality, all of which support recovery. Again its essential if you haven’t exercise in a while to go low and go slow.

Start slowly and build up gradually:

  • Begin with short walks, stretching or gentle yoga.
  • Aim for 10–15 minutes daily and increase as tolerated.
  • On low-energy days, focus on movement over intensity — even a few minutes counts.
  • Listen to your body and prioritise rest when you need it.

Regular movement helps reset your energy rhythms and supports your body’s natural repair processes.

4. Support Recovery with Targeted Supplements

While food provides the foundation, certain supplements can help support energy metabolism, muscle recovery and cellular repair. These should always be tailored to your individual needs, but some that may help include:

  • Magnesium: Supports muscle relaxation, energy production and sleep quality.
  • B Vitamins: Essential for energy metabolism and nerve repair, often depleted during treatment.
  • CoQ10: Supports mitochondrial energy production, particularly after chemotherapy.
  • Adaptogenic herbs such as Withania or rhodiola may help regulate stress response and resilience. Personally I do like the 5 mushroom Chinese combinations for energy and immune support however these are best suited to being supported by a practitioner to check on interactions with medications.

Always ensure your healthcare team is aware of any new supplement, especially during or soon after treatment.

5. Prioritise Rest and Recovery

Rest is not a luxury — it’s essential to healing. Cancer treatment places enormous stress on the body, and deep, restorative rest helps rebuild the immune system, hormones and nervous system balance.

Try to:

  • Create a regular sleep routine, aiming for 7–9 hours nightly.
  • Build restorative breaks into your day — even 20 minutes of lying down, meditation or quiet time can recharge you. Download the free meditations on The Meaning Of Life.TV for 30 days of options.
  • Avoid pushing through exhaustion; your body needs signals of safety and rest to heal.
  • Try mindfulness or gentle breathing to calm an overactive stress response and promote deeper sleep.

Recovery is not linear — some days will be better than others. The key is consistency over perfection.

6. Rebuilding Your Energy: A Holistic Perspective

Cancer fatigue is multifactorial — which means recovery needs to be multi-layered too. The most effective approach combines nutrient-rich food, balanced movement, stress management, and rest. Over time, these habits help restore your body’s energy systems, reduce inflammation and support emotional wellbeing.

Many years ago I remember asking a very experienced practitioner which change made the most difference? The response was that each intervention added about 16% so decide on how many of those changes you are prepared to implement.

Even small steps — like preparing a protein-rich breakfast or taking a slow walk in nature — signal to your body that you’re rebuilding. If you are not up to a walk by the beach to recharge then just start with a cuppa at a cafe somewhere peaceful.

🌿 Finding Your Energy Again

In my clinical practice, I often work with clients to create personalised recovery plans after cancer treatment — focusing on restoring energy, rebuilding strength and supporting overall vitality. Fatigue doesn’t have to define your recovery journey. With the right nutrition and self-care strategies, you can gradually reclaim your energy and quality of life.

If you’d like help creating a nutrition and recovery plan tailored to your needs, visit christinepopenutritionist.com to book a consultation. If you would like a meal plan that gets you started on recovery download my Better Brain Health recipes to get started today.

Posted by Christine Pope on in Cancer support, Health Care, Healthy Ageing, Research

Red meat, protein and cancer risk – Clearing up the Confusion
A plate of roasted meat with gravy, served alongside roasted potatoes and green beans.

For a lot of people when they are diagnosed with cancer they feel guilty about the choices they have made and worry that they may have contributed to the diagnosis. One of the more common dietary choices raised is protein and a recent study published looked at the evidence from a review of ten studies.

We hear a lot about the link between red meat and cancer. But is it really the meat itself, the protein, or something else? A large review of the research has just taken a closer look, and the results are interesting.

Just a heads up too on the type of research that is done in nutrition, most often its based on people completing questionnaires about how often they ate certain food over the period in question. These studies are generally considered a lower level of evidence but are helpful to see if there is a risk with certain dietary choices.

The other aspect of these studies that is important to understand is that the participants were generally consuming a moderate amount of protein – in the range of 70-129 g a day. These studies are not relevant to higher protein diets, which may create a problem by replacing other nutrients. Plus 70g of protein is equivilant to the amount in 2 eggs (6g each), a small can of tuna (20g)and a small chicken breast fillet. Most animal sources of meat are about 25% protein by weight.

A healthy salad featuring greens, boiled eggs, cherry tomatoes, olives, tuna, and roasted potatoes, served in a bowl.

Is protein itself the problem?

The review looked at protein intake (from all sources) and cancer risk. Overall, eating more protein was not linked to a higher risk of cancer. That includes common cancers like breast, colorectal, ovarian, prostate and pancreatic cancer.

So, protein itself doesn’t appear to be the issue. The real story seems to lie in where the protein comes from.

Red and processed meat – why the concern?

When studies zoomed in on different foods, the picture changed:

  • Red and processed meat (like bacon, sausages, ham and steak) have consistently been linked with a higher risk of colorectal cancer. This isn’t because of the protein, but other compounds in the meat. For example:
    • High-heat cooking (like barbecuing or frying) creates harmful chemicals.
    • Processed meats often contain nitrates and nitrosamines, which are considered cancer-causing.
  • White meat (like chicken or turkey) doesn’t show the same risks – in fact, some studies suggest it may be protective.

Dairy, soy and plant proteins

  • Dairy: While some studies have linked dairy (especially milk) to a slightly higher risk of prostate cancer, dairy foods also seem to lower the risk of colorectal cancer – it was thought in the studies because of the calcium content but it may also be because of the benefit of fermented food in the diet.
  • Soy and legumes: These plant-based protein foods may reduce the risk of breast cancer, but this benefit is linked to their phytoestrogens rather than the protein itself.
A plated dish featuring a fried protein patty topped with a creamy sauce, surrounded by a colorful salad of mixed greens, sliced avocado, and cherry tomatoes.

What about IGF-1?

One theory is that high protein intake raises levels of a hormone called IGF-1, which helps cells grow. The theory is that too much IGF-1 may encourage cancer development. While animal and dairy proteins can raise IGF-1 slightly, the changes are small (estimated at about 1% increase in risk for those eating the highest level of protein versus the lowest) and probably not enough to make a big difference for most people.

The bottom line

Protein is important for good health – it’s an essential nutrient. But the type of protein-rich foods you eat matters:

✅ Enjoy protein from a variety of sources – beans, lentils, soy, nuts, fish, chicken, eggs.
✅ If you eat dairy, it may help protect against bowel cancer. Fermented types are better for your digestion.
❌ Limit red and processed meats – save bacon and sausages for the occasional treat, not a daily habit.
🍽 Focus on a balanced diet full of plants, wholegrains and healthy proteins.

It’s not about cutting out protein – it’s about choosing the right sources most of the time.

For more tips on reducing recurrence risk after cancer treatment you may want to read this recent blog What are the best functional foods to reduce your recurrence risk ?

For more guidance on putting together a plan to reduce your risks of recurrence Christine Pope is at Elemental Health at St Ives and is available for both in person and telehealth appointments. For bookings click here.

(1) Kühn T, Kalotai N, Amini AM, Haardt J, Lehmann A, Schmidt A, Buyken AE, Egert S, Ellinger S, Kroke A, Lorkowski S, Louis S, Schulze MB, Schwingshackl L, Siener R, Stangl GI, Watzl B, Zittermann A, Nimptsch K; German Nutrition Society. Protein intake and cancer: an umbrella review of systematic reviews for the evidence-based guideline of the German Nutrition Society. Eur J Nutr. 2024 Aug;63(5):1471-1486. doi: 10.1007/s00394-024-03380-4. Epub 2024 Apr 21. PMID: 38643440; PMCID: PMC11329548.

Posted by Christine Pope on in Innovation, Online Courses

What useful information can a non-techie pick up from a Cyber Summit ?
AFR Cyber Summit

A Cyber Summit wasn’t on the top of my list for continuing education this year but its surprising what you can learn from expanding your horizons.

First up if you find the subject of cyber security or AI stressful perhaps have a look at my other blogs instead. Just take away this one useful nugget – 90% of problems can be prevented by ensuring you keep your software updated, use multi factor authentication and start using pass phrases for passwords, ideally with at least four random words.

With the evolving awareness of AI risks it may also be worthwhile adding another layer of security. Stop and Check! What does this mean? Basically if you are contacted by someone offering helpful information (unexpectedly because lets be honest how many times does your bank or social media company pick up a phone) then hang up and ring back on the number listed on the website. Often these calls are designed to get you to read out a code from your supplier to enable them to take over your account.

One of the key risks for businesses is having data hacked and being ransomed. Fortunately Australia didn’t go down the path of banning ransom payments from a legislative perspective and has adopted a more collaborative approach, where you can report what happened and get assistance. This information is not passed on to other agencies and is provided by Australian Signals Directorate (ASD) through the Cyber Security hotline, which has a reporting service with 24/7 access.

A few of the panellists who shared advice about dealing with these types of attacks highlighted common themes. A big element of risk is the human element – one transport business had its system attacked as an engineer’s login credentials were released on the dark web. The business saw 50-100 servers being activated out of hours and realised that there was an attack in progress and made the decision to shut the system and its operations down for a few days.

Staff can be an effective human shield for a business and its critical that they understand the risks involved and how to mitigate them effectively. For small businesses ideally get all your staff to complete the Cyber Warden training available which has three short modules to upskill your staff. These modules cover cybersecurity, safe use of AI and supply chain risks.

The other critical component of reporting is the communication with your clients and key stakeholders. Ensuring that they received timely advice can make the difference for them of being exposed themselves and incurring significant financial damage.

The ASD also shared these thoughts on the four areas of risk that Boards need to be considering, which I found useful as both a small business owner and as a Director of COSBOA.

  1. Legacy Systems and Segregation- ensure that the legacy systems don’t create weak spots for access and that when you upgrade these systems are decommissioned.
  2. Logins – monitor for access at odd times or where the activity levels are unusual.
  3. Quantum – get ready for the post quantum security challenges as this level of encryption will be broken in the new few years. To sound knowledgeable on this point simply refer to it as “Q Day”.
  4. Supply Chain – make sure you don’t create any weaknesses that a bad actor can use and also that there is compulsory reporting of incidents.

No review of a Cyber Summit would be complete anymore without a discussion about AI ! This was certainly a fascinating panel as Fortesuce shared that they are working on 30 different projects incroporating AI into the business to drive operating efficiencies. Major banks like Commonwelath Bank are investing heavily in AI to improve their own security and to assist with scam detection. These include a project where they have created an AI bot which chats to scammers and is attempting to disrupt their model and make the activity unprofitable. Apparently they had the bot “talking” to one scammer for 48 minutes. Whatever your views are it is clear that businesses that don’t start looking at what tools can be integrated risk being left behind particularly when it comes to improving productivity.

A couple of areas were flagged as being of concern with the rollout of AI, including the ability to perpetrate even better scams, particularly with romance scams now creating effective videos as well. Other concerns noted were the vast amounts of energy required to fuel these searches and the potential to introduce vulnerability into your other systems.

So do I feel more knowledgeable about cyber post this event ? It certainly made me realise how many systems I use everyday in my own business and determined to be more diligent on my security (in fact just ran all my updates on my phone and Mac this morning). I have also taken away a great report from the Organising Sponsor, Cyber CX with curly questions to ask at my next Board meeting and a determination to ensure that as many small businesses as possible utilise the free Cyber Wardens training to upskill on security, AI and supply chains. Have I convinced you?