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Speaker 1: It's the Happy Families podcast. It's the podcast for the

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Speaker 1: time poor parent who just once answers. Now, the new

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Speaker 1: year has begun, We're supposed to be getting our health

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Speaker 1: habits underway, kids back at school, We're supposed to be

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Speaker 1: back into the routine. And for some reason, I don't

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Speaker 1: know about you, but I just find it difficult. There's

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Speaker 1: always something that pops up. There's always something that stops

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Speaker 1: me from getting enough sleep, or from eating rite, or

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Speaker 1: from moving my body and doing all the things that

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Speaker 1: on New Year's Day I swore I was going to do.

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Speaker 1: This is a conversation for any parent who is struggling

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Speaker 1: to find the time, the motivation, or just to know

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Speaker 1: how to get health back on track. And I figured,

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Speaker 1: since most New Year's resolutions have finished or failed by

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Speaker 1: around about mid to late January, first or second week

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Speaker 1: of February is about the right time to have a

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Speaker 1: conversation with doctor Amantha Imber about her brand new book,

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Speaker 1: The Health Habit. I think you were going to love this.

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Speaker 1: It's a five star book from my perspective. Amantha has

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Speaker 1: been a guest on the pod cast a couple of times,

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Speaker 1: but I want to tell you a bit about her.

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Speaker 1: If you're not familiar with doctor Amantha Imber, an organizational

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Speaker 1: psychologist and founder of behavioral science consultancy Inventium. She hosts

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Speaker 1: the top ranking podcast How I Work, which has had

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Speaker 1: over five million downloads. Amantha is also the co creator

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Speaker 1: of the Australian Financial Reviews Most Innovative Companies List and

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Speaker 1: the AFR boss Best Places to Work List. Amantha has

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Speaker 1: helped companies like Google, Apple, Disney, Lego, at Lassian, Commonwealth

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Speaker 1: Bank and many others to reinvent the way that they

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Speaker 1: approach their work plus. In twenty nineteen, a Math was

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Speaker 1: named as one of the Australian Financial Reviews one hundred

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Speaker 1: Women of Influence. In twenty twenty one, she won the

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Speaker 1: Thinker's fifty Innovation Award, which recognizes the thinker who has

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Speaker 1: contributed the most to the understanding of innovation globally over

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Speaker 1: the last two years. A Math was also the first

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Speaker 1: Australian to win this award. She's written and shown up

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Speaker 1: in the Harvard Business Review, Forbes, Entrepreneur, Fast Company, and

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Speaker 1: is the author of three internationally best selling books, including

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Speaker 1: one of My favorites, time Wise Plus, The Innovation Formula,

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Speaker 1: and The Creativity formula. It's a long intro, but it's

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Speaker 1: worth it. Amantha. I'm honored that you would join us

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Speaker 1: on the Happy Families podcast to help parents to be healthier.

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Speaker 1: Thank you for being here.

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Speaker 2: Oh, it's so good to be back justin. Thanks for

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Speaker 2: having me.

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Speaker 1: Okay, let's talk about the book. Like I said, a

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Speaker 1: five star read from my perspective, I want to talk

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Speaker 1: all about it because I got so much out of it.

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Speaker 1: Read every page, read every word. But I think it's

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Speaker 1: better if you do. My first question though, why is

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Speaker 1: an organizational psychologist writing a health book?

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Speaker 2: Oh?

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Speaker 3: It's a great question. So how I came up with

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Speaker 3: the idea for the book probably best explains that. So

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Speaker 3: my work is in behavior change as an organizational psychologist,

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Speaker 3: and mostly focusing on how we behave at work and

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Speaker 3: in my sort of spare time. I am really obsessed

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Speaker 3: with my health, more from a selfish point of view,

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Speaker 3: because I've had all sorts of you know, health challenges

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Speaker 3: that I think, you know a lot of people can

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Speaker 3: relate to. I've had chronic insomnia, you know, throughout my

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Speaker 3: twenties and thirties, I had a crazy, bad sugar addiction.

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Speaker 3: I was the kid that got picked last for every

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Speaker 3: sports team at school years and beyond. And these are

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Speaker 3: things that I've been able to sort of psychology my

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Speaker 3: way through through my understanding of behavior change. And so

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Speaker 3: the idea for the book I'm about thinking, you know,

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Speaker 3: there are all these books on healthy behavior and the

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Speaker 3: latest health fad or diet fad, and you know, every

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Speaker 3: month there's a whole new round released and people go

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Speaker 3: out and buy them. But presumably if they actually worked,

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Speaker 3: then there wouldn't be a market for them anymore because

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Speaker 3: everyone would be fixed, so to speak. And in the meanwhile,

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Speaker 3: there's this other section of the bookstore that's all around

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Speaker 3: habit change and improvement and how to change your behavior.

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Speaker 3: And I thought to myself one morning, why have these

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Speaker 3: two genres never met and produced a book?

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Speaker 2: Baby?

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Speaker 3: And that's what I wanted to do with the Health

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Speaker 3: Habit to go, what are the most impactful things that

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Speaker 3: as humans we can do to improve how we sleep,

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Speaker 3: move and eat and there, and how can I help

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Speaker 3: readers diagnose what's the biggest psychological barrier getting in the

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Speaker 3: way to making a change stick? And I help people

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Speaker 3: diagnose themselves in the book and give them behavior change

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Speaker 3: strategies that are just for them.

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Speaker 1: So you've touched on a nerve with the sugar addiction.

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Speaker 1: That's my cryptonite. I want to talk to you more

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Speaker 1: about that shortly, because this podcast I get to talk

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Speaker 1: to great people and it would be crazy for me

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Speaker 1: to not to ask for a bit of advice around that.

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Speaker 1: But let's go to the actual book itself. So, like

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Speaker 1: you said, part one and part two, Part one, you've

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Speaker 1: unpacked three health sections. You talk about sleep, you talk

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Speaker 1: about movement, and then the third section is nutrition or diet,

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Speaker 1: and then the second half of the book is about

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Speaker 1: the behavior change stuff. What I loved about the opening

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Speaker 1: section sleep, habits, movement, and nutrition is that the stuff

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Speaker 1: you talked about is not the sort of thing that

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Speaker 1: we're used to hearing. Like you really changed the conversation

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Speaker 1: and made it feel like health is achievable for anybody.

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Speaker 1: Walk me through your highlights of each of those three sections,

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Speaker 1: just so that people can get a sense of what

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Speaker 1: they will hear that's probably different to what they're used

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Speaker 1: to hearing when it comes to health, nutrition, sleep.

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Speaker 3: Yeah, and look, what I wanted to do with the

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Speaker 3: health habit part of the book is not just tell

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Speaker 3: people what they've already heard, a million times, Like you know, obviously,

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Speaker 3: don't use your mobile phone in bed.

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Speaker 2: I think we all know that, eat more vegetables.

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Speaker 3: Sure, of course, I wanted to dig into what are

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Speaker 3: the lesser known but highly impactful and science backed ways

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Speaker 3: that we can improve our health and so to research

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Speaker 3: for the book, I spoke to a number of different

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Speaker 3: professors and leading health expects from all around the world.

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Speaker 3: So let me give you maybe one tip from each section.

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Speaker 3: So we'll start with sleep. A lot of people experience

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Speaker 3: what I think of as Monday morning jet lag.

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Speaker 1: Oh I love this. I love this because it happened

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Speaker 1: to me recently. You talked about how if you flood

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Speaker 1: in New Zealand, you lose two or three hours or

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Speaker 1: whatever it is. And that two or three hour difference

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Speaker 1: that jet like it takes like a week to catch

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Speaker 1: up to that with the flying to New Zealand and

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Speaker 1: then coming back a few days later or a week later.

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Speaker 1: And when you said that's what sleeping in does. It

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Speaker 1: gives you that extra two or three hours, That's what,

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Speaker 1: like my mind just went like brilliant.

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Speaker 3: I love that. I think it's so important for people

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Speaker 3: to think about. Like I used to be notorious for

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Speaker 3: having a weekend sleep in. I'd get up pretty early

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Speaker 3: for work and you know, organizing my daughter for school,

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Speaker 3: like from Monday to Friday. Maybe you know, I used

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Speaker 3: to get up at I don't know, like maybe six am,

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Speaker 3: and then on the weekends, I'd think to myself, well,

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Speaker 3: i can have a bit of a sleep in.

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Speaker 2: I've got no commitments.

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Speaker 3: And you know, my daughter's at an age he's nine

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Speaker 3: now that she knows she can kind of look after

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Speaker 3: herself in the mornings. And what I didn't realize is

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Speaker 3: that just by sleeping in, you know, even until say

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Speaker 3: eight am, compared to a six am start on weekdays,

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Speaker 3: It's like when it gets to Monday morning and I'm

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Speaker 3: back at a six am wake up, it's like I've

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Speaker 3: just returned from a trip to New Zealand. And I

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Speaker 3: think like, when the time difference is only a couple

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Speaker 3: of hours, you underestimate how big an impact that is

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Speaker 3: going to have on your energy and how your whole

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Speaker 3: day flows. So a really important sleeppack, and it's the

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Speaker 3: first thing that I do talk about in the book

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Speaker 3: is wake up at the same time every day. Otherwise

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Speaker 3: probably every Monday morning, you're going to be jet lagged.

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Speaker 1: So you mentioned half a dozen different sleep habits that

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Speaker 1: are really useful, really simple to do. The one that

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Speaker 1: I struggle with the most is the two SA's rule.

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Speaker 1: Bed is only for two things. They both start with S.

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Speaker 1: Struggle with that one so much. I want to do

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Speaker 1: everything in bed. I don't just want those two things

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Speaker 1: in bed. I want to read my books. I want

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Speaker 1: to scroll my phone.

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Speaker 2: Justin I'll admit something that I actually read in bed.

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Speaker 3: So I used to be really strict with the two

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Speaker 3: S's rule until I was able to get my sleep

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Speaker 3: on track. And now I sleep well almost every night.

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Speaker 3: And so this is the only health habit in the

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Speaker 3: book that I break. I read a book at night,

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Speaker 3: probably for about half an hour. So does my partner.

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Speaker 3: That's our ritual. And I found just through trial and

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Speaker 3: error that that is something that doesn't break my association

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Speaker 3: with what I need to be doing in bed.

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Speaker 1: It's a scoop. You heard it here first, folks, Amanth.

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Speaker 1: But now we could talk for ages about everything that

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Speaker 1: you've got in there. In terms of movement, I love

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Speaker 1: I love I love the post meal walk. We've started

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Speaker 1: doing that since I read the book. Just love it.

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Speaker 1: Number of steps per day, all that sort of thing.

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Speaker 1: I got so much out of the movement section, and

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Speaker 1: it was not the usual you've got to exercise for

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Speaker 1: an hour a day sort of stuff. We won't say

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Speaker 1: any more about it now because time is going to

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Speaker 1: get the better of us, but I just want to

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Speaker 1: highlight how innovative and exciting it was to read that.

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Speaker 1: And similarly with the nutrition habits, I loved what you

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Speaker 1: had in the nutrition habits, and I'm pumping up the protein,

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Speaker 1: I'm staying clear of the highly processed foods, giving my

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Speaker 1: gut a breather by narrowing the eating window. And like

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Speaker 1: there's six or seven different nutrition habits there as well,

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Speaker 1: So so brilliantly put together and so achievable for any

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Speaker 1: person to work through, Amantha, we need to talk about

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Speaker 1: actually getting it done. This is what the second half

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Speaker 1: of the book is, implementation and probably the biggest issue.

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Speaker 3: Correct, yes, absolutely definitely the biggest issue. So what you

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Speaker 3: want to do once you've got the health habit, the

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Speaker 3: new behavior that you want to adopt, is you want

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Speaker 3: to work out what is the biggest barrier standing in

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Speaker 3: the way of you changing Because what we know from

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Speaker 3: research is that information and knowing something doesn't actually change behavior. Sadly,

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Speaker 3: otherwise we'd all be perfect beings. For those of us

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Speaker 3: that you know, devour lots of self development, you know,

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Speaker 3: and health improvement content. But there are four main barriers

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Speaker 3: that are standing in the way, and chances are one

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Speaker 3: of them will be a more significant barrier than other ones,

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Speaker 3: and it's about finding out which one so that you

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Speaker 3: can use the right behavior change strategies. So the first

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Speaker 3: barrier that might be standing in the way, or hijacker

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Speaker 3: as I call it, is motivational hijackers. This is where

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Speaker 3: you feel like you have to make a change as

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Speaker 3: opposed to want to make a change. So maybe you've

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Speaker 3: seen your doctor for a checkup and they said you

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Speaker 3: really need to exercise more, or you need to change

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Speaker 3: your diet for this reason to improve heart health or

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Speaker 3: whatever it might be, and you're like ough, and so

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Speaker 3: the motivation is lacking even though you know you have

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Speaker 3: to do that change. That's one barrier. The second one

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Speaker 3: is relational, So this is about the people in your

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Speaker 3: life and the social norms that you're around. Like, maybe

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Speaker 3: you're on you've got a goal around you know, maybe

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Speaker 3: quitting sugar or you're eating more plant food or something

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Speaker 3: like that. But the people in your household do anything

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Speaker 3: but and so the social norms that you're within make

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Speaker 3: it really hard to change behavior. Now, the third barrier

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Speaker 3: is all about environmental barriers or hijackers. So this is

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Speaker 3: the physical environment that we find ourselves in, like where

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Speaker 3: we live or where we work for example. So you know, again,

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Speaker 3: let's just say we're trying to improve the way that

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Speaker 3: we eat, and you know, let's say cut back on chocolate.

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Speaker 3: But if we've got lots of chocolatey treats maybe for

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Speaker 3: our kids that are you know, all over the pantry

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Speaker 3: and within the fridge. Our environment is making it very

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Speaker 3: hard to change our behavior.

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Speaker 2: And then finally, there are cognitive barriers.

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Speaker 3: So if you're just feeling like exhausted and tired or

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Speaker 3: burnt out, although it's February so hopefully you're not at

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Speaker 3: that point yet, I feel like that comes later in

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Speaker 3: the year.

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Speaker 2: It's really hard to make a change when you feel

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Speaker 2: that way.

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Speaker 1: Aman. So the book is out, The Health Habit, Shape Up,

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Speaker 1: Sleep Better, Feel Amazing, a science backed plan to transform

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Speaker 1: your health. I wish we could talk about this for

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Speaker 1: so so much longer. Hopefully that this is provided a

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Speaker 1: bit of inspiration and some guidance for anybody who's really

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Speaker 1: wanting to get those health habits back on track. Appreciate

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Speaker 1: so much the time and effort that you've put into

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Speaker 1: the book and your generosity in chatting with us on

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Speaker 1: the Happy Families Podcast. Thank you my pleasure. That is

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Speaker 1: doctor Amantha Imber, the author of the Health Habit. All

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Speaker 1: the details in our show notes for where you can

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Speaker 1: find the book. I highly highly recommend it, really really

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Speaker 1: love this one well worth spending some time in if

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Speaker 1: you want to improve your life and your health. The

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Speaker 1: Happy Families Podcast is produced by Justin Rawland from Bridge Media.

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Speaker 1: Craig Bruce is our executive producer. If you'd like more

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Speaker 1: info about not just improving your health, but improving your family,

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Speaker 1: please join us at Happy families dot com dot you.

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Speaker 1: We are launching The Quest at Happy families dot com

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Speaker 1: dot you. The Quest is our new parenting program. It's

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Speaker 1: a three year membership that will help you get your

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Speaker 1: family on track. All the details at happy families dot

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Speaker 1: com dot you or on our Facebook page Doctor Justin

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Speaker 1: Colson's Happy Families