Hello there!

A couple of quick things before we get into today's programming:

1. Do you have questions on your mind? I am recording another Ask Me Anything episode for How I Work this week and I would LOVE your questions. Submit anything that is on your mind in the next 24 hours and I will do my best to answer it!
2. I had the funnest day in Sydney yesterday with 60 peeps who levelled up their AI prowess. We have recently announced our next masterclasses in Sydney (April 29) and Melbourne (May 13). Book here. And stay tuned for some more GenAI tips coming to your inbox in the coming weeks.
3. My company Inventium is hiring another superstar facilitator! Do your friends roll their eyes when you start explaining psychological concepts at dinner parties? Perfect - we might just be your people. Apply here before Friday March 7.

Now....onto my 3 non-negotiable health habits....

After years of being obsessed with health optimisation (and spending far too much money on gadgets and supplements that promised the world but delivered very little), I’ve narrowed down three non-negotiable health habits that have genuinely transformed my energy levels, mood, and overall health. These aren’t just random practices I’ve plucked from the wellness-sphere – they’re backed by solid science and have made a remarkable difference in my daily life.

1. Consistent wake time (AKA Goodbye, Monday morning jet lag)

I wake at the same time every day – yes, even on weekends!

I know what you’re thinking: “But Amantha, those Sunday sleep-ins are what dreams are made of!” I used to feel the exact same way until I learned about the science behind consistent rise times.

Here’s the thing: varying your wake time is basically giving yourself mini jet lag every weekend. If you typically wake at 6am on weekdays but sleep until 9am on weekends, it’s like flying from Melbourne to New Zealand and back every single week! No wonder Mondays feel so brutal – your body clock is completely confused.

When I interviewed Professor Aric Prather for The Health Habit, he told me that getting up at the same time every day is the number one thing we can do for our sleep. It helps train our circadian clock and sets in motion our homeostatic sleep drive (think of it like a balloon that fills with sleepiness throughout the day). Since implementing this habit, I fall asleep more easily, experience fewer night wakings, and—perhaps most importantly—don’t start every week feeling like I’ve just stepped off a long-haul flight.

2. Daily movement with built-in forgiveness

My second non-negotiable is daily exercise, but with an important twist – I allow myself two “hall passes” each week. My routine includes four weight training sessions (where I’m now lifting weights that would have seemed impossible to my teenage self) and 2-3 runs (read: slow jogs) weekly.

The hall pass system has been a game-changer. Research shows that people who allow themselves occasional planned breaks actually exercise more consistently than those who set rigid, unforgiving routines.

I learned this from Assistant Professor Marissa Sharif’s research, which found that participants with 2 x hall passes per week (i.e. permission NOT to hit their daily steps goal twice a week) hit their step targets 40% more frequently than those without this flexibility. This approach prevents what psychologists call the “what the hell effect” – that moment when you miss one workout and decide your entire exercise plan is ruined, so you might as well give up completely. Instead, I use my hall passes strategically, and this flexibility has helped me maintain my exercise habit for years, not just weeks.

3. Protein-powered meals for blood glucose bliss

My final non-negotiable is including 20-30g of protein with every meal. As someone who once spiraled into a sugar-fueled frenzy that culminated in eating raw sugar straight from the container (true story – read about it in The Health Habit!), I’ve learned that protein is my secret weapon against blood glucose chaos.

Professor Abbie Ryan-Smith explained to me that adequate protein helps keep us full, stabilises blood glucose, and prevents those midday slumps that have us reaching for the biscuit tin. By anchoring each meal with protein, I’ve experienced fewer cravings, more sustained energy, and improved mental clarity.

It’s not always easy (especially at breakfast when the world wants to push cereal on you!), but the payoff in terms of stable mood and energy has been tremendous.

​

These three habits now form the rock-solid foundation of my health routine. They’re simple enough to maintain long-term but impactful enough to make a genuine difference.

​

​