Stars and Stories: The Black Star Radio Podcast

The Everyday Habits That Could Save Your Heart

In this episode of Stars and Stories, MJ is joined by Gerald Quigley, practising Community Pharmacist and Accredited Herbalist, to talk about the importance of heart health—and the small, sustainable steps we can all take to live longer and live better.
Gerald reminds us that while many Australians are living longer, the goal should be to enjoy those extra years in good health and with quality of life. A great place to start? Book a heart health check with your doctor.
He discusses common risk factors such as overindulging in sugar, saturated fats (like those found in processed meats, fried takeaway foods, and store-bought pastries), and high-sugar/high-fat combinations that can place unnecessary stress on the heart—the engine room of your body.
Instead, Gerald encourages a return to balanced meals using fresh, in-season ingredients. Think a lean piece of steak or chicken with seasonal vegetables, cooked however you like. Watch your portion sizes, and aim for a healthy balance between the energy you take in and the energy you burn.
Daily movement matters, too. Whether it’s parking a little further from the shops, gardening, or vacuuming—all physical activity adds up over the day and contributes to better heart health.
Gerald also talks about angina—a warning sign of heart trouble—and what symptoms to look out for. His message is clear: small lifestyle changes now can make a big difference later.

Heart Health Tip: Stress and Your Heart—Calm Your Way to Better Health

In this mini-episode of Stars and Stories, MJ and Gerald Quigley highlight the role of stress in heart disease.
 
Stress could be doing damage to your heart. Try this calming technique:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Repeat
It’s called box breathing—and it can help calm both heart and mind.
 
Listen now.

Heart Health Tip: Recognising Early Warning Signs of Heart Trouble

In this mini-episode of Stars and Stories, Gerald Quigley joins MJ to talk about recognising early signs of heart trouble.
 
Any chest pain needs to be investigated.
 
Pain down the left arm could signal angina—a warning your heart shouldn't be ignored.
 
Don’t take risks. See your doctor.

Heart Health Tip: Food That Fuels a Healthy Heart

In this mini-episode of Stars and Stories, MJ and Gerald Quigley explore the impact of food on heart health.
Eating more fruit and veggies supports a stronger heart. As Gerald says, “We call heart-healthy food a package of goodness.”
Think fresh produce, lean proteins, and whole grains—it’s a simple recipe for better health.

Heart Health Tip: Walk Your Way to a Stronger Heart

In this mini-episode of Stars and Stories, MJ chats with Gerald Quigley about everyday ways to protect your heart.
 
Just 30 minutes of walking a day can reduce your risk of a heart attack.
 
Make your exercise comfortable and enjoyable. The goal is regular, joyful movement—not punishment.

Heart Health Tip: Strengthen Your Heart with Simple Habits

In this mini-episode of Stars and Stories, MJ is joined by Gerald Quigley, a practising Community Pharmacist and Accredited Herbalist, to talk heart health.
Want a stronger heart? Start with the basics:
Eat heart-healthy foods
Manage stress
Quit smoking
Keep your blood pressure and cholesterol in check
The best part? Many of these are manageable without medication. Start small. Your heart will thank you.
Listen now. 

Heart Health Tip: Sleep Well, Love Your Heart

 
In this mini-episode of Stars and Stories, MJ and Gerald Quigley discuss why sleep matters for your heart health.
 
Good sleep supports your heart and brain.
There’s no magic number—just find your rhythm and stick to it:
 
* Sleep at the same time each night
* Build a restful routine
* Honour your body’s natural cycle
 
Better sleep. Better heart.

Rethinking Generosity, Justice, and Safety in Australia — with Nicola Stokes

Rethinking Generosity, Justice, and Safety in Australia — with Nicola Stokes
In this thought-provoking episode of Stars and Stories, MJ is joined by Nicola Stokes, CCA Board Member, General Manager AMP Foundation, to talk about the challenges facing Australia’s charity and community sectors.
With the rising cost of living, Australians are giving less, volunteering less, and increasingly feeling like they don’t have the time or resources to help. Nicola highlights that charities—once the backbone of our communities—are now being stretched thin by funding gaps, government red tape, and public disengagement.
But this episode goes even deeper, exploring systemic issues that affect community wellbeing.
“Australia now has 18,000 un-sentenced prisoners waiting to be sentenced.  A third of our prisoners have disabilities and chronic health conditions.  Over a third are Indigenous.  80% of prisoners have not completed secondary schooling.” https://communitycouncil.com.au
This episode asks a simple but urgent question:
What kind of country do we want to be—and what will it take to get there?
Listen now on Stars and Stories

Honouring History — Frontier Wars Commemoration with Neville Reys

Honouring History — Frontier Wars Commemoration with Neville Reys
In this powerful episode of Stars and Stories, Mark Hogan is joined by Gimuy Walubara Yidinji Elder Neville Reys to share the story behind this year’s Frontier Wars Commemoration—taking place on ANZAC Day eve, Thursday 24 April 2025, from 5pm–6.30pm at the corner of Abbott & Shield Streets, near the shields.
Frontier Wars impacted all Australia’s Tribal Nations who suffered enormous losses – Elders, parents, children and babies – were murdered and lost to us forever. Neville shares why remembering this history matters, not only for recognition but for healing.
"The importance of presenting the Frontier Wars in a public space to educate the public about this history is not only beneficial for any person who sees or hears it, it also allows for healing."
This is an opportunity for our local community to truly appreciate the resilience of the Gimuy Walabara Yidinji bama and every other tribe across Australia who survived the Frontier Wars with their identity and knowledge of their ancestral connection and responsibility to land and sea Countries intact.
Listen to the full conversation on Stars and Stories and learn more about the upcoming commemoration.
Everyone is welcome.

Normanton Barra Classic Wrap-Up with Greg Cameron

Normanton Barra Classic Wrap-Up with Greg Cameron
In this episode of Stars and Stories, MJ is joined by Greg Cameron for the full wrap-up on this year’s Normanton Barra Classic, held over the Easter weekend.
It was a huge few days packed with live music, great vibes, and record fish catches—and a big win for community spirit. This year’s event raised over $40,000 to give back to local initiatives.
And in true Barra Classic style, the $10,000 winning ticket was one of the last sold—claimed by Gus from Chinchilla!
Catch all the highlights, hear about the action on the water, and find out why the Normanton Barra Classic continues to be such a standout event.
Listen to the full episode now on Stars and Stories.