This article compiles health advice from various Australian health experts, offering a holistic approach to well-being. The tips cover diverse aspects of healthy living, emphasizing the importance of a balanced lifestyle.
“Being a cancer surgeon and seeing the fragility of human life, I have a philosophy that governs my very existence (often to the point of an obsession). Life is fragile. Invest in true happiness by being disciplined, practising gratitude, being empathetic and sharing all the love inside you with the special people in your life.”
Associate Professor George Barreto, a gastrointestinal, HPB and liver transplant surgeon and researcher at Flinders University
“One tip I’ve learnt through my work is to regularly get away from work and blow off some steam with exercise, ideally in the great outdoors. I love to run near water, be it a stream, river, lake or the sea; rain or shine, I feel connected to my environment, just me, powering myself through nature. It helps me relax and focus. Some of my best ideas come while I’m running.”
Oliver Jones, a professor of chemistry at RMIT
“One principle I live by is: Wait a little longer before responding. The real meaning or issue often surfaces when you make more space for it. In life and in leadership coaching, I’ve seen that we tend to jump in too quickly, assuming we understand. But a simple pause, or a follow-up question like ‘tell me more?’ or ‘what’s key about this?’ often reveals what’s truly being said. ”
Dan Auerbach, executive coach and co-director of Associated Counsellors & Psychologists
“Apart from a daily coffee and an occasional wine, drink only water. Make sure at least half your plate is non-starchy vegetables. Eat dinner by 6.30pm.”
Professor Leonie Heilbronn, head of the obesity and metabolism lab at the University of Adelaide
“Chasing a flawless health routine is often unsustainable and even stressful. Embrace the idea of being consistently imperfect rather than occasionally perfect.”
Simon Hill, nutritionist, author, physiotherapist and podcast host
“‘Be interested, not interesting’ has been a powerful rule and reminder that it’s not about me, especially if I’m feeling insecure, as it helps to tone down ego and fear and move from I to we, and think about how I can be the best part of someone else’s day.”
Ben Crowe, mindset and leadership coach
“Stick as close to our naturalistic light cycles as we can: bright light in the day and keeping our home lighting at night as dim and orange as possible. And if you even do that for a few days, you’ll find that you sleep better, and you’re more alert in the day, and your body will know what time of day it is. It will be able to organise all of your physiological processes to be doing the right thing at the right time of day.”
Sean Cain, Matthew Flinders Professor at the College of Medicine and Public Health, Flinders University
“In science, and in life, you must absolutely commit to your mission. Not to the specific idea or approach but to your mission. Challenge your own thinking and the thinking of others, and be willing to pivot as new data and new knowledge comes to light. But always stay focused on what you ultimately aim to achieve. And you cannot do it alone – you must have people alongside whom you trust and admire and who share the mission.”
Professor Bryce Vissel, head of the Centre for Neuroscience and Regenerative Medicine at St Vincent’s Health Network
“The most commonly stated reason why people don’t exercise is a lack of time. This is not true! Lack of time is not the true barrier but, rather, daily exercise is not valued enough to be chosen over alternative behaviours. Get your priorities right.”
Professor John A. Hawley, director, Mary MacKillop Institute for Health Research at Australian National University
“Make room for structured exercise in your calendar – with huffing and puffing – every day. Huffing and puffing is important as it provides a good ‘stress’ to the body.”
Associate Professor Nick Fuller, Royal Prince Alfred Hospital, clinical trials director, department of endocrinology
“My rule, which I have always lived by, even at the busiest and most stressful times, is quarantining time to be physically active, and making sure the activity gives me pleasure and social connection. Keeping physically fit is only one of the many benefits – the really big benefits are the friendships, being in a ‘happy place’ and overall positive wellbeing that flows into the rest of my day.”
Professor Susan Davis, director of the Women’s Health Research Program at Monash University
“I try to eat food that has been grown in live soil – ie, soil that is high in microbes, nurtured by regenerative agricultural techniques. I want my food to be not only high in micronutrients, but also high in phytochemicals. The higher the microbial activity in the soil, the higher the plant foods are in nutrients and phytochemicals.”
Felice Jacka, Deakin distinguished professor of nutritional psychiatry and director of the Food & Mood Centre at Deakin University
“My main rule is to be consistent yet flexible. But sometimes life gets in the way and I miss a day, or I have half the time available. When that happens, I modify what’s done, as something is always better than nothing! I also don’t dwell on the days I miss. Each day is a new day, and a few days off your plan will never matter in the long run. Long-term consistency is key.”
Dr Mandy Hagstrom, an accredited exercise scientist from the School of Medical Sciences at the University of NSW
“I use exercise as a medicine to help treat many lifestyle-related diseases such as obesity and type 2 diabetes. But I believe exercise is even more effective as a prophylactic against said diseases. I do Brazilian jiu jitsu, HIIT and resistance training for enjoyment and bang for buck. I get my cardio benefits from HIIT (only 20 minutes), strength and lean mass from resistance training, and mind-body from Brazilian jiu jitsu.”
Dr Angelo Sabag, a lecturer in exercise physiology at the University of Sydney
“Consistent wake time (goodbye, Monday morning jet lag). I wake at the same time every day – yes, even on weekends. Here’s the thing: varying your wake time each weekend is basically giving yourself mini jet lag. 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.”
Dr Amantha Imber, author, organisational psychologist and behaviour change consultant
“The big thing I’ve learnt is the importance of winding down before bed. I’ll sit in a low-light environment. I shut down devices at least an hour or an hour and a half before bed, and I’m very conscious about my pre-sleep routine because I know how important it is for getting to sleep and staying asleep. I’m definitely not eating or exercising too late, and not doing anything too stimulating.”
Christopher Gordon, professor of sleep health at Woolcock Institute of Medical Research
“I have learnt that our body is not broken, it’s trying to tell us something. This is the principle that guides everything I do. Whether it’s knuckle-dragging low energy, stubborn weight or autoimmune flare-ups, symptoms aren’t failures, they’re signals. The key is learning to listen and respond, rather than fight against them. That’s where real, lasting change happens.”
Amelia Phillips, exercise scientist and nutritionist
“A successful career is a marathon – not a sprint. I try to stay resilient and put myself through hard physical exercise challenges most days so that the trials and tribulations of my working life seem minor in comparison.”
Rob Newton, professor of exercise medicine and deputy director of Edith Cowan University’s Exercise Medicine Research Institute
“My one tip: Make regular exercise a priority in your life. Do whatever works for you to make it happen – timetable it, do it with an exercise buddy, program your phone tracker. After I start my day with an hour of exercise (I vary the types of exercise), I am ready for the day ahead.”
Professor Henry Brodaty, co-director, Centre for Healthy Brain Ageing at UNSW
“I try to role-model a healthy relationship for my children with all behaviours – not just food, but also with exercise, screen time (I’d love to say sleep, but that isn’t true), how they treat each other and all people, and importantly, to always talk about how they are feeling.”
Dr Nicholas Chartres, a senior research fellow at The University of Sydney
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