Wellbeing
How to support your mental, physical (exercise, nutrition, sleep) and social health.
Mental
The Simple Habit to Manage Daily Stress — Tony Riddle
In this short, practical Bitesize episode, natural lifestyle coach Tony Riddle shares a single daily habit that helps calm the fight‑or‑flight system and prevent the build‑up of everyday stress. Drawing from his appearance in episode 278, Riddle explains the physiology of stress and guides listeners through a simple real‑time breathwork
How I work – Podcast
Each week, behavioural psychology Dr. Amantha Imber (author of Health Habits) sits down with world-class achievers, from inventors and authors to entrepreneurs and entertainers, to uncover the daily strategies, habits, and mindset shifts behind their success.
The Health Habit
Eat healthier, boost your energy, and sleep better with this easy-to-use, practical guide inspired by the latest scientific research. Are you trapped in a cycle of unhealthy habits? You are not alone – we all have unique barriers that get in the way of making permanent changes to our health.
Exercise
The Health Habit
Eat healthier, boost your energy, and sleep better with this easy-to-use, practical guide inspired by the latest scientific research. Are you trapped in a cycle of unhealthy habits? You are not alone – we all have unique barriers that get in the way of making permanent changes to our health.
How 90 Minutes of Weekly Exercise Extends Life Expectancy
A landmark study published in The Lancet found that just 15 minutes of moderate exercise per day — roughly 90 minutes per week — is associated with three additional years of life expectancy and a 14% reduction in all‑cause mortality. This research remains one of the most influential pieces of
Optimal Exercise Levels for Longevity: Insights from a 30‑Year Harvard Study
A major 2023 analysis from Harvard T.H. Chan School of Public Health examined more than 116,000 adults over 30 years to identify the exercise levels most strongly linked to longer life. Published in Circulation, the study found that people who performed 2–4 times the recommended weekly activity levels had significantly
Nutrition
The New Science of Eating Well — Professor Tim Spector
In this short, insight‑packed Bitesize episode, Professor Tim Spector shares how new research on the gut microbiome is reshaping our understanding of healthy eating. Drawing from his appearance in episode 350, Spector explains why he no longer relies on traditional nutrition rules — from avoiding fruit juice to rethinking “healthy”
How to stay young for the rest of your life
As we age, it’s seen as normal for our mental and physical health faculties to worsen as the years go by. But Dr Peter Attia thinks that is NOT the case. Jonathan and Peter explore healthspan vs lifespan so you can find out how to stay young as you age.
Eating Nuts Linked to a Healthier, Longer Life
This Harvard Health article reports findings from two major long‑running Harvard cohort studies showing that people who ate nuts regularly, especially daily, had significantly lower mortality rates over 30 years. Daily nut eaters were 20% less likely to die during the study period, with notable reductions in deaths from cancer,
Sleep
Light and Sleep — Sleep Foundation
This Sleep Foundation guide explains how light is one of the strongest regulators of the circadian rhythm, influencing when we feel alert and when we feel sleepy. It outlines how morning light exposure helps anchor the body clock, while evening exposure, especially from blue‑light‑emitting screens, suppresses melatonin and delays sleep.
The Secrets of Good Sleep
e all know how good it feels to drift into deep sleep and wake up feeling refreshed. The positive effects of a good night’s sleep affect every aspect of our lives. We feel energetic, focused, and ready to take on the day’s challenges. But the long-term effects of bad sleep
The Health Habit
Eat healthier, boost your energy, and sleep better with this easy-to-use, practical guide inspired by the latest scientific research. Are you trapped in a cycle of unhealthy habits? You are not alone – we all have unique barriers that get in the way of making permanent changes to our health.
Social
The Life‑Changing Power of Connecting With Others
This life‑affirming compilation episode brings together insights from Gabor Maté, Johann Hari, Dan Buettner, Laurie Santos, Robert Waldinger, Marc Schulz, Tommy Wood, Pippa Grange, Dacher Keltner, Kelly McGonigal, and others — all exploring why human connection is one of the strongest predictors of mental, emotional, and physical health. The episode
Circles of Friends
Circles of Friends and Circles of Support are timeless ways of understanding the relationships that sustain us. They remind us that humans are wired for connection, even as modern life can leave us more isolated. A circle simply helps us see who our people are — the relationships that matter,
Why You Should Make Friends at Work
Lynda Gratton, a Professor of Management Practice at London Business School, has researched the impact of workplace friendships, highlighting that having a close friend or “trusted confidant” at work is a significant driver of employee engagement, personal resilience, and happiness.
Featured Resources
The Longevity Imperative: Building a Better Society for Healthier, Longer Lives
A call for a radical re-examination of the way we think about health, ageing and the future. A leading expert on longevity calls for a revolution in the way we think about health, ageing, and the future . . .
The 100-Year Life Animation
London Business School’s “100-Year Life” video, featuring Lynda Gratton and Andrew Scott, outlines how increased longevity necessitates a shift from a traditional three-stage life to a multi-stage model, requiring work in one’s 70s or 80s. To adapt, the speakers advocate for continuous reskilling and investing in “intangible assets” like health
Live to 100: Secrets of the Blue Zones
Limited Series: Travel around the world with author Dan Buettner to discover five unique communities where people live extraordinarily long and vibrant lives.