EducationSelf-Improvement

Habit Nerd

Dr Bree Hurn

Few things can have a more powerful impact on your life than improving your daily habits.
Essentially, your habits matter because they help you become the type of person you wish to be.
So what are the work, health and mindset habits that lead to a remarkable life?
And what can the research tell us about forming positive habits and overcoming those that don’t serve us?

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22 episodes
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Avg 33 min
English

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S2 · E95
Sunday · 21 min
EP 95: Protect your spark - 5 habits that keep your energy alive
Today I want to talk about something that sits underneath almost every health goal, productivity strategy, and leadership challenge we face and it's not time, and it's not motivation. It's energy. This episode comes from a keynote I recently gave called "Protect Your Spark" for the Iconic Women Group (thank you for having me!). And I want to give full credit upfront to Dr. Amantha Imber, whose brilliant new book The Energy Game informs so much of what I'm sharing today. Free Training Alert 🚨 If this episode hit home and you're parenting a teen, I'm opening a free training on the habits that actually move the needle, how they manage their time, protect their energy, and guard their focus, without you having to nag or take it over. Save your spot here: ⁠⁠www.knowyourwhylearning.com.au/registration⁠⁠ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E94
August 30 · 56 min
EP 94: It’s not you, it’s perimenopause with The Nutrition Pharmacist, Sarah Gray
I'm joined by Sarah Gray — a qualified pharmacist, nutritionist, and certified menopause practitioner, and the founder of the Nutrition Pharmacist. Sarah is passionate about helping women cut through the overwhelm of perimenopause and midlife health, and she combines the latest evidence in nutrition, supplements, and lifestyle medicine to deliver solutions that actually work in real life. We're talking today about her book, It's Not You, It's Perimenopause. This conversation gave me so much hope, honestly. It's not all doom and gloom. There are real, practical things we can do. If you're in your mid-30s and beyond, or supporting someone who is, I think you'll walk away from this one feeling a lot more equipped. Find Sarah:Sarah's book, It's Not You, It's Perimenopause, is available now — including the audiobook, read by Sarah herself. Find her work, resources, and upcoming events at thenutritionpharmacist.com. IG: the_nutrition_pharmacist ---- Free Training Alert 🚨If this episode hit home and you're parenting a teen, I'm opening a free training on the habits that actually move the needle, how they manage their time, protect their energy, and guard their focus, without you having to nag or take it over. Save your spot here: ⁠www.knowyourwhylearning.com.au/registration⁠ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E93
August 23 · 17 min
EP 93: Productivity hacks don’t work (Until you fix this one thing)
Have you ever sat down to do something important, and somehow found yourself checking email, scrolling Instagram, tidying your desk, or suddenly remembering you really need to book that dinner reservation? Most of us blame our phones, our notifications, our busy workplaces, or our own lack of discipline. But what if distraction isn't actually the problem, just a symptom of something deeper? In this episode, I'm breaking down a framework from researcher Nir Eyal called the Focus Pyramid — a four-step model for becoming what he calls "indistractable." It completely flips the usual productivity conversation on its head, because it doesn't start with apps, systems, or notifications. It starts with what's happening underneath the distraction. Free Training Alert 🚨 If this episode hit home and you're parenting a teen, I'm opening a free training on the habits that actually move the needle, how they manage their time, protect their energy, and guard their focus, without you having to nag or take it over. Save your spot here: ⁠www.knowyourwhylearning.com.au/registration⁠ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E92
August 16 · 52 min
EP 92: Friendship Smart with Michelle Mitchell: What Every Parent Needs to Know
Today's guest is one of Australia's most trusted voices on parenting, adolescence, and wellbeing — Michelle Mitchell. Michelle is a bestselling author of 10 books, a speaker, and a parenting educator who has spent three decades helping families raise resilient, emotionally healthy young people. We're spotlighting Michelle's timely new book, Friendship Smart, a research-informed, deeply practical guide to help parents support tweens and teens as they navigate trust, boundaries, belonging, conflict resolution, and resilience in their friendships. Connect with Michelle: Website: https://michellemitchell.org/ Instagram: ⁠@michellemitchell.author Free Training Alert 🚨If this episode hit home and you're parenting a teen, I'm opening a free training on the habits that actually move the needle, how they manage their time, protect their energy, and guard their focus, without you having to nag or take it over. Save your spot here: www.knowyourwhylearning.com.au/registration Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E91
August 9 · 11 min
EP 91: The social media post that knocked me flat
A few weeks ago I was on a flight home from the Gold Coast, scrolling LinkedIn on the free Wi-Fi (the small joys), when I came across a post that genuinely knocked me for six. It was from a coach named Jude Fredman, and it was about the thing none of us want to hear: that the work is going to take years, it's going to be slow and boring and uncomfortable, and there is no shortcut. In this episode, I'm sharing that post and being really honest about why it hit so hard for me. I talk about starting this very podcast, the early ambition I had for it, the reality of what it's actually looked like behind the scenes (the no's, the re-records, the nights I've wanted to quit), and why regret hurts more than the hard work ever will. Today's episode is proudly sponsored by my absolute favorite empowering stationery brand, MiGoals! I am a total convert for life to their Goal Digger Planner. It has completely transformed how I organize my vision, short-term goals, and daily structure. To help you get organized and create more intentional days, MiGoals is offering all Habit Nerd listeners 20% off any of their products! 👉 Use code Nerd20 at checkout: ⁠https://migoals.com/ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E90
August 2 · 32 min
EP 90: Maria Ruberto on The Sleep Advantage: Unlocking Energy, Focus and Connection
Have you ever wondered why it feels almost impossible to stick to healthy habits, stay patient, or make good decisions when you’re running on low sleep? In this episode of The Habit Nerd, I am so excited to be joined by psychologist, resilience expert, and founder of Salutagenic Psychology, Maria Ruberto! With over 30 years of experience, Maria translates complex neuroscience into practical, life-changing strategies. Together, we unpack Maria's core philosophy, Biology Before Behavior, and explore why sleep isn't a luxury or a reward for hard work, but a non-negotiable biological necessity for high performance, emotional resilience, and healthy habits. Connect with Maria: Website: ⁠https://www.salutegenics.com.au/ Instagram: @salutegenics Today's episode is proudly sponsored by my absolute favorite empowering stationery brand, MiGoals! I am a total convert for life to their Goal Digger Planner. It has completely transformed how I organize my vision, short-term goals, and daily structure. To help you get organized and create more intentional days, MiGoals is offering all Habit Nerd listeners 20% off any of their products! 👉 Use code Nerd20 at checkout: ⁠https://migoals.com/ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E89
July 26 · 18 min
EP 89: How to Think Less and Do More (With One Simple Tool)
Let me ask you a quick question: Have you ever reached 10:00 AM on a weekday and felt completely mentally exhausted, even though you haven't actually accomplished much yet? If so, you are definitely not alone. So many of us walk around using our brains as glorified storage units! We carry around appointments, to-do lists, groceries we need to buy, and emails we haven't answered, expecting our minds to keep track of it all. But here’s the truth: your brain is designed to process information, not store it. In today's episode, we are diving deep into cognitive psychology to understand why carrying all those "open tabs" in your head causes massive mental fatigue and how one simple, physical tool can free up your cognitive space, cut through overwhelm, and turn your vague intentions into real action. Today's episode is proudly sponsored by my absolute favorite empowering stationery brand, MiGoals! I am a total convert for life to their Goal Digger Planner. It has completely transformed how I organize my vision, short-term goals, and daily structure. To help you get organized and create more intentional days, MiGoals is offering all Habit Nerd listeners 20% off any of their products! 👉 Use code Nerd20 at checkout: https://migoals.com/ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E88
July 19 · 21 min
EP 88: The one question you should be asking yourself
Have you ever found yourself completely stuck, facing a situation that feels so overwhelming or scary that you assume the outcome is entirely out of your hands? Lately, I’ve been right there with you. In this episode, I’m getting incredibly vulnerable about a personal challenge I’m navigating right now: going through a grueling, highly competitive annual promotion process at the university where I teach. For weeks, I let myself spiral into a story that I couldn't succeed, focusing purely on what I couldn't control. Until I caught myself and asked the game-changing question we are unpacking today: "What's one thing I can control in this situation?" If this episode resonated with you, I'd love for you to join me in the Tiny Habits Reset, a 17 day challenge where we slow things down, notice what's running on autopilot, and make tiny intentional shifts that actually stick. 👉 Grab your spot here → ⁠⁠https://www.knowyourwhylearning.com.au/tiny-habits-reset-official⁠⁠ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E87
July 12 · 37 min
EP 87: Secrets for a Time Abundance Mindset with Laura Vanderkam
If you can just hear the absolute delight in my voice, it is because today’s guest is a total "pinch-me" milestone for me. Her short Before Breakfast episodes have been in my headphones just about every single day for years, and her research has heavily informed and inspired the messaging I use in my own keynotes, workshops, and high-performance coaching. The brilliant Laura Vanderkam is in the studio! Laura is one of the world's absolute leading voices on time management and productivity. She is the author of nine incredibly influential books, a regular on American TV, and she was recently featured on the world's #1 podcast, The Mel Robbins Podcast. Most conventional productivity advice starts from the broken assumption that we are all chronically running out of time. But Laura’s years of research tracking the actual schedules of thousands of real people proves the exact opposite: we aren't suffering from time scarcity; we are just losing our days to invisible, mindless time leaks. Connect with Laura: Website: lauravanderkam.com Instagram: @lvanderkam If this episode resonated with you, I'd love for you to join me in the Tiny Habits Reset — my 17 day challenge where we slow things down, notice what's running on autopilot, and make tiny intentional shifts that actually stick. One short daily lesson, for just $1 a day. 👉 Grab your spot here → ⁠⁠https://www.knowyourwhylearning.com.au/tiny-habits-reset-official⁠⁠ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E86
July 5 · 17 min
EP 86: Can’t Get Started? 6 Simple Strategies That Actually Work
If I’m being completely honest, this episode comes from a place of real discomfort and vulnerability for me. I’ve always been pretty good at saying things like, "When things feel overwhelming, just start, just get on with it." I want to be helpful, but expecting people to take raw knowledge and automatically self-optimize isn't a realistic ask. For many people, especially on days when your brain feels flat, or if you identify with ADHD traits or challenges with your executive function, starting a task can feel disproportionately, physically hard. So, I decided to just shut up and listen. In this episode, we are throwing out the broken advice of "just do it." Instead, we look at the actual science of task initiation (the air traffic control system of your brain) and explore a game-changing truth: starting is not just one blanket problem. It is a collection of six completely different types of friction. And if you want to find momentum, you have to match your problem with the right solution. If this episode resonated with you, I'd love for you to join me in the Tiny Habits Reset — my 17 day challenge where we slow things down, notice what's running on autopilot, and make tiny intentional shifts that actually stick. One short daily lesson, for just $1 a day. 👉 Grab your spot here → ⁠https://www.knowyourwhylearning.com.au/tiny-habits-reset-official⁠ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E85
June 28 · 41 min
EP 85: Leadership that Inspires High Performance with netball champion Liz Watson
Today’s guest is an absolute powerhouse, and to say I am excited about this conversation is a massive understatement. Joining me on the podcast today is Liz Watson, the extraordinary captain of the Australian Diamonds Netball team and the Sunshine Coast Lightning, and one of the world's absolute leading netballers. Liz has represented Australia at the highest level since 2016, racking up Commonwealth Games and World Cup success, along with receiving netball's highest individual honor—the Liz Ellis Diamond—not once, but twice. But beyond the glittering accolades, what I truly wanted to unpack with Liz are the foundational habits, the mental frameworks, and the team-first mindset that underpins her incredible consistency over time. If you’ve ever wondered what it actually takes to sustain excellence over a long career when the stakes are sky-high, this episode is your ultimate masterclass. We dive deep into how she structures her elite morning routines, why she completely ditched the habit of comparing herself to others, and a brilliant team-culture framework her squad uses to manage stress and fatigue on the court. 🔗 Follow Liz on IG @lizzy.watson If this episode resonated with you, I'd love for you to join me in the Tiny Habits Reset — my 17 day challenge where we slow things down, notice what's running on autopilot, and make tiny intentional shifts that actually stick. Registration is officially open and we kick off July 1st. One short daily lesson, for just $1 a day. 👉 Grab your spot here → https://www.knowyourwhylearning.com.au/tiny-habits-reset-official Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E84
June 21 · 25 min
EP 84: 4 simple ways to succeed with a new habit
Before we dive into today’s topic, I wanted to take a quick moment to express my immense gratitude. Our community is growing significantly, and we are officially being listened to in 90 countries across the globe! Whether you are a brand new listener tuning in on your morning walk, or a loyal member of our community who joins me every single Monday morning in the car or while doing the dishes, thank you for choosing to have me in your ears. I am so deeply heartened by your engagement. In today’s solo masterclass, I am unpacking a major theme that has come up repeatedly in my recent 1:1 coaching work with busy professionals. When I find myself returning to the same conversations and research over and over with my clients, it's a clear cue that these insights have a wider effect and need to be shared with our broader community. Most of what we do each day isn't driven by big, conscious decisions; it's driven by habits—quiet, repeated patterns that act as the silent architects of our lives. Today, we are exploring four overarching principles of behavior change that will help you shift those patterns with intention, stop relying on willpower, and create change that actually sticks. Think of this episode as your ultimate shortcut to collapse time and skip years of trial and error. If you love the actionable tips in this episode, you won't want to miss my upcoming 17-Day Tiny Habits Reset dropping this July. It's a short-form, daily experience designed specifically for busy high-performers who want zero drama and maximum results. 🔗 Click the link below to secure your spot on the private VIP Waitlist! ⁠⁠⁠https://www.knowyourwhylearning.com.au/tiny-habits-reset-waitlist⁠⁠⁠ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E83
June 14 · 53 min
EP 83: Sustainable Habits for Busy People with Fitness and Nutrition Coach Vanessa Panella
If you’ve been hanging around my corner of the internet for a while, you know one of my ultimate core pillars in life is simplify to amplify. We have an absolute knack for overcomplicating everything, especially when it comes to our health, fitness, and nutrition. We tell ourselves we need to cut out entire food groups, sign up for three different gyms, or wait for the "perfect emotional mood" to strike before we can finally get healthy. Today, I am joined by the incredible Vanessa Panella, founder of DVP Fitness, to completely dismantle those myths. Vanessa is an elite coach who specializes in helping busy women and couples strip away the toxic, restrictive diet cultures of the 90s and build bulletproof, realistic health structures instead. Vanessa is deeply passionate, beautifully honest, and incredibly time-poor herself, running multiple businesses while raising her family, so she knows exactly what it takes to make habits stick when life gets completely chaotic. In this episode, we dive deep into why relying on motivation is a trap, how to manage your health when a busy schedule or new job flips your life upside down, and the exact biochemical trifecta to eliminate your mid-afternoon snacking habits for good. Connect with Vanessa Panella: Instagram: @dvp.fitness Website: https://www.dvpfitness.com.au/ Free consultation link: https://consult.dvpfitness.com.au/booking If you love the actionable tips in this episode, you won't want to miss my upcoming 17-Day Tiny Habits Reset dropping this July. It's a short-form, daily experience designed specifically for busy high-performers who want zero drama and maximum results. 🔗 Click the link below to secure your spot on the private VIP Waitlist! ⁠⁠https://www.knowyourwhylearning.com.au/tiny-habits-reset-waitlist⁠⁠ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E82
June 7 · 16 min
EP 82: A new, helpful way to manage stress
If you’ve opened Instagram or TikTok recently, you’ve probably seen a lot of people talking about "regulating your nervous system." They’ll tell you to sip herbal tea, lie on a yoga mat, stare at a sunset, or pat a cat. Now, look—I’m not against any of that. I can absolutely get around a weighted blanket and a warm drink. But today, I want to strip back the surface-level trends and look at the actual physiology underneath, because it dictates exactly how you show up as a leader, a partner, and a human being. If you’ve ever walked away from a chaotic moment at work thinking, “That is not how I wanted to show up just then,” I want you to hear this loud and clear: that is not a character flaw. That is a nervous system state. In this episode, we tackle why your brain treats a stressful email exactly like a tiger attack, why you can’t intellectualize your way out of burnout, and how to start leading your life from a place of physical regulation. If you love the actionable tips in this episode, you won't want to miss Bree’s upcoming 17-Day Tiny Habits Reset dropping this July. It's a short-form, daily experience designed specifically for busy high-performers who want zero drama and maximum results. 🔗 Click the link below to secure your spot on the private VIP Waitlist! ⁠⁠https://www.knowyourwhylearning.com.au/tiny-habits-reset-waitlist⁠⁠ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E81
May 31 · 1 hr 2 min
EP 81: Stress Management and self-trust with author Courtney Townley
Have you ever found yourself trapped in the exhausting start-stop-repeat cycle? You know exactly what I mean, the classic diet-mentality conditioning where one bad day or a chaotic week makes you feel like you’ve completely failed, forcing you to wait until Monday to "start over." In this episode, I sit down with health and self-leadership coach Courtney Townley to completely dismantle this toxic cycle. We dive deep into why high-achievers constantly experience burnout and how to replace rigid, outsourced protocols with an internal framework built for real, messy, human lives. Health and wellness isn’t a rigid binary of being on or off the wagon. It is fundamentally an exercise in stress management. Courtney shares her incredible "Consistency Code" framework, teaching us how to move away from chaotic reactivity and step into radical self-leadership by insourcing our own authority, parenting our brains, and befriending our emotions. Connect with Courtney Townley: Website: graceandgrit.com Get the Book: The Consistency Code by Courtney Townley graceandgrit.com/book/the-consistency-code Grab the Freebie: Want a taste of the book before committing? Download or listen to the first chapter for free at graceandgrit.com/programs/midlifemagic/ If you love the actionable tips in this episode, you won't want to miss my upcoming 17-Day Tiny Habits Reset dropping this July. It's a short-form, daily experience designed specifically for busy high-performers who want zero drama and maximum results. 🔗 Click the link below to secure your spot on the private VIP Waitlist! ⁠https://www.knowyourwhylearning.com.au/tiny-habits-reset-waitlist⁠ Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E80
May 24 · 21 min
EP 80: 8 ways to power through your to do list and still have energy left over
Have you ever closed your laptop at 5:00 PM, looked at your messy desk, and realized that despite being completely exhausted, you didn't actually move the needle on any of your important projects? We have all been there. But lately, I’ve been paying close attention to those rare, beautiful days where I put my head on the pillow feeling genuinely satisfied with my output—no lingering sense of doom, no late-night panic loops. I wanted to unpack exactly what characterizes those high-impact, low-stress days, and bring you 8 evidence-based, research-informed tips so you can have that gift too. Before we dive in, let's establish a foundational boundary: A to-do list is not a wish list. A true to-do list requires discipline. It means the tasks actually need to be done, they need to be done by you, and the due date is soon. Pop your headphones in and let's talk about how to power through your day on your own terms. If you enjoyed this episode, please leave a review on Spotify or Apple Podcasts. It helps me reach more Habit Nerds across the globe! If you love the actionable tips in this episode, you won't want to miss Bree’s upcoming 17-Day Tiny Habits Reset dropping this July. It's a short-form, daily experience designed specifically for busy high-performers who want zero drama and maximum results. 🔗 Click the link below to secure your spot on the private VIP Waitlist! https://www.knowyourwhylearning.com.au/tiny-habits-reset-waitlist Connect with me: Instagram: ⁠⁠⁠⁠@habitnerd⁠⁠⁠⁠ Newsletter: ⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup
S2 · E79
May 17 · 50 min
EP 79: Simple money habits for thriving through tricky times with Gemma Mitchell
Let’s be completely honest for a moment, we are living in some incredibly shaky financial times right now. Between the skyrocketing costs of fuel, grocery price creep, and global economic uncertainty, it is so easy to feel a sense of breathlessness or even lose sleep at night over money stress. If that is you, I promise you that you have landed in the absolute right place today. In this episode, I am joined by the wonderful Gemma Mitchell. Gemma is a financial coach, podcaster, and the brilliant author of The Money Reset. She brings over 20 years of professional expertise and raw, lived experience as a mum and entrepreneur to help us build resilient, values-aligned money habits that can actually stand up to life's inevitable curveballs. We peel back the layers on why we get stuck in obsessive mental loops about our finances and how the simple act of "brain dumping" can completely quiet a busy mind. Gemma also calls me out big time in this episode about the clever stories we tell ourselves to justify our discretionary spending! Connect with Gemma Mitchell: Instagram: ⁠⁠⁠⁠@gemmamitchell.finance Website: ⁠⁠https://www.gemmamitchell.com.au/ Podcast: Australian Finance Podcast Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E78
May 10 · 23 min
EP 78: Unconventional things I’m teaching my kids, that I know will give them an advantage in life
Hello there, and welcome back to The Habit Nerd! I am delighted to have your company today. Usually, we talk about the science of habits and evidence-based strategies, but today, things are getting a little... "unhinged." I’m sharing four slightly unconventional, uncommon beliefs that I am deliberately teaching my girls. While these might seem a bit out there, I truly believe they are the "secret weapons" that give them (and us!) an unfair advantage in a busy world. Whether you’re a parent, a leader, or just someone trying to navigate your own habits, these lessons are all about shifting from a "reactive" state to an "intentional" one. If you enjoyed this episode, please leave a review on Spotify or Apple Podcasts. It helps me reach more Habit Nerds across the globe! Connect with me: Instagram: ⁠⁠⁠@habitnerd⁠⁠⁠ Newsletter: ⁠⁠⁠https://www.knowyourwhylearning.com.au/signup
S2 · E77
May 3 · 54 min
EP 77: The magic of intuition with Madelyn Carafa
Today, I’m sitting down with the woman who quite literally gave me the confidence to hit "record" on this show in the first place: the incredible Madelyn Carafa. Mads is the host of the wildly popular Healthy Hustlers podcast and a living example of what happens when you’re brave enough to listen to that small "inner knowing." In this conversation, we pull back the curtain on the things you don't see behind the big download numbers—the intentional sacrifices, the spiritual "breadcrumbs," and the beauty of unlearning the rules that no longer serve us. Whether you’re feeling overwhelmed by your phone, struggling with "mom guilt," or waiting for permission to chase a long-held dream, this episode is your reminder that the magic is waiting for you just on the other side of discomfort. Connect with Madelyn Carafa: Instagram: ⁠@madelyncarafa PodcasT: ⁠Healthy Hustlers Podcast Join the conversation in my weekly newsletter. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me on Instagram: ⁠⁠⁠⁠⁠⁠@habitnerd
S2 · E76
April 26 · 28 min
EP 76: Habits that have a high return in life
Hi there, Habit Nerds! Welcome to another episode. I am so thrilled to share that we are now being listened to across 72 countries. Whether you’ve been here since Episode 1 or you’re just joining the community today, I am so grateful to have you here. As we move into a new season here in Australia, many of us are feeling that "New Year, New Me" energy start to wane. But today, I want to introduce you to a psychological concept called the "Fresh Start Effect." It’s the idea that we can use "temporal landmarks," like the start of a new quarter or a new week, to draw a line in the sand and course-correct. In this episode, inspired by an essay by author and former Googler Jade Bonacolta, I’m breaking down five small habits that require minimal effort but offer a massive "compound interest" return on your life. Remember: Consistency beats intensity. It’s not about doing all five perfectly tomorrow; it’s about choosing one that resonates and proving to yourself that you are the person who shows up. If you enjoyed this episode, please leave a review on Spotify or Apple Podcasts. It helps me reach more Habit Nerds across the globe! Connect with me: Instagram: ⁠⁠@habitnerd⁠⁠ Newsletter: ⁠⁠https://www.knowyourwhylearning.com.au/signup

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