What if the healthiest version of you is built from the simplest things?

Today, Tess and Layne kick off a powerful 7 week challenge built around what they call the Seven Doctors, a set of science backed, everyday habits that can transform your energy, mood, focus and wellbeing without needing an overhaul of your whole life.

Layne shares the personal story behind this framework, the tools and rituals she committed to after winning her sixth consecutive world title, and how those tiny, consistent 1 percenters became a literal prescription for vitality.

From there, the episode becomes a grounded, practical guide to the habits that most of us know we need, but forget the moment life gets busy. Tess and Layne unpack why health and happiness have been overcomplicated, why the basics still work, and why the secret is not just doing the habit. It’s connecting to how it makes you feel.

This is an episode for anyone who feels foggy, flat, burnt out, overwhelmed, or like they’re constantly trying to “fix” themselves with big, exhausting plans. These doctors are simple, accessible, and surprisingly transformative. And the best part? They’re free.

In this episode, we talk about:

What the Seven Doctors are, and why they’re a simple roadmap back to vitality

Why wellbeing doesn’t need to be hard to be effective

The power of 1 percenters, habit stacking, and building momentum without perfection

Doctor 1: Water, and why dehydration can look like hunger, brain fog and fatigue

A simple way to think about hydration and why quality matters

Doctor 2: Movement, and why exercise is one of the most effective antidepressants we have

How to start when you’re depleted, injured, overwhelmed, or “not in the mood”

Why consistency beats intensity, and how to make movement feel like joy

Doctor 3: Nutrition, and why protein can be a game changer for energy and strength

The mindset shift from “skinny” to “strong” and why it changes everything

Doctor 4: Sunshine, and how light resets mood, energy and circadian rhythm

The idea of sunshine breaks and why 90 seconds outside can shift your whole day

Doctor 5: Laughter, and why it’s one of the fastest ways to deactivate stress

How to schedule more joy and train your life to feel lighter again

Doctor 6: Active rest, and why your brain can’t be on screens all day and recover at night

How rest restores creativity, clarity and nervous system regulation

Doctor 7: Journaling, and why “dump it out, don’t take it out” creates instant relief

Why gratitude works when you anchor it in feeling, not just words

If you’ve been trying to push through, hustle harder, or hold it all together, this episode will remind you that change doesn’t come from doing more. It comes from returning to what works, and letting the basics rebuild you.

And if you’re listening thinking, “I want to do this with support and accountability,” Tess and Layne share how you can join The Awake Collective for the full 7 week Seven Doctors challenge, with community, prompts, coaching and momentum to help you actually stick with it.

Connect with Awake

• Join the Awake Collective Community for monthly masterclasses

https://awake-academy.mykajabi.com/awake-collective-sales

• Get Awake’s transformative book: Know Yourself, Grow Yourself

• Watch the episodes on YouTube

https://www.youtube.com/@Awake_Academy_

• Follow Layne on Instagram @laynebeachley

• Follow Tess on Instagram @tesscbrouwer

• Follow Awake Academy on Instagram @awake_academy

• Book us for a workshop: wakeup@awakeacademy.com.au

• Awake’s TikTok

https://www.tiktok.com/@awakeacademy_

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