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_

Hosted on Acast. See acast.com/privacy for more information.

What if the story you’re telling is the thing keeping you stuck?

In this special bonus episode of A Wake-Up Call, Tess and Layne revisit a deeply personal moment that reveals how powerful our internal stories can be, and how quickly they can pull us out of alignment with who we really are.

Layne shares the story of a competitive surf event that spiralled into weeks of self-judgement and withdrawal. Not because of the moment itself, but because of the meaning attached to it. The fear of being seen. The weight of expectation. The pressure of identity.

Together, Tess and Layne explore how stories turn into beliefs, why simply “knowing better” isn’t always enough to move on, and what it really takes to release a narrative that no longer serves you. They unpack intuition, embodiment, and the importance of rewriting stories from truth rather than fear.

This episode is a reminder that growth isn’t about forcing positivity. It’s about reconnecting with your deepest truth, letting go of outdated identities, and returning to lightness, flow, and joy.

In this episode, we talk about:

How stories loop and quietly erode confidence

Why fear-based narratives grow stronger the more we repeat them

The difference between rationalising and telling the truth

How ignoring intuition disconnects you from trust and ease

Shame, self-judgement, and the fear of being seen

Why embodiment helps process what words can’t

We also explore:

The moment Layne realised she needed to “shed the skin” of expectation

How letting go creates freedom and lightness

Why life works best when you remember the dance

If you’ve been stuck replaying a moment or carrying the weight of who you think you’re meant to be, this episode will help you soften the story and reconnect with trust, intuition, and flow.

And if you’re listening thinking, “I want support to do this work,” we share how you can join The Awake Collective for ongoing coaching, community, and practical tools.

Connect with Awake

• Join the Awake Collective Community for monthly masterclasses

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

• Get Awake’s 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

Hosted on Acast. See acast.com/privacy for more information.

What if your next breakthrough is on the other side of being seen?

Today we’re joined by world renowned performance psychologist Dr Michael Gervais for a conversation that will change how you think about confidence, vulnerability, and what it really means to grow.

Tess opens the episode with a raw intention, navigating a heavy season with family and teenagers, and the ache of knowing you have the tools, but still having to let the people you love find their own way. From there, the conversation moves into one of the most freeing concepts you’ll hear all year: the danger line.

Michael explains why growth happens at the edge of discomfort, and why for most of us the real danger is not physical. It’s social. It’s the fear of being judged, misunderstood, or exposed. The fear of looking stupid. The fear of caring deeply and coming up short.

This episode is packed with lived stories, elite performance psychology, and deeply human truths about identity, ego, and what keeps us playing small. If you’ve ever felt yourself holding back, performing to look okay, or avoiding the very thing you want most, this will land.

In this episode, we talk about:

• What the “danger line” is, and why growth lives right at the edge of it
• Why most danger today is social danger, the fear of people’s opinions
• The hidden ways we play the “look okay” game instead of going all in
• Michael’s pivotal story from his PhD program: when ego hijacks presence
• What mastery looks like in real time, and how safety creates transformation
• Why awareness is the starting point for self mastery
• How foundational beliefs shape how you move through the world
• “The world is dangerous” vs “I feel safe in it” and how both can be true
• Why psychological skills training should be normal, not taboo
• The difference between succeeding from fear and succeeding from love
• How stories like “I’m not enough” can drive achievement and also cost you
• Vulnerability as a leadership superpower, especially in high performance spaces
• Rest, recovery, and why burnout culture is not a badge
• The “permission slips” organisations need so people actually change behaviour
• A practical relationship ritual that builds connection when life gets busy
• Three first principles for inner mastery: extend your danger line, lean on relationships, and build psychological skills

We also explore:

• How to recognise when your identity is running the show
• Why self discovery feels hard, especially when you’re already overloaded
• The real cost of protecting reputation over being present
• How to build trust, with yourself and with your inner circle
• Why mastery is available to everyday humans, not just champions

If you’ve been feeling like you’re capable of more but you keep hesitating, shrinking, or overthinking what people might think, this episode will help you understand why, and give you a framework to start expanding your life again.

And if you’re listening thinking, “I want to keep doing this work with support,” we share how you can join The Awake Collective for monthly coaching, accountability, community, and practical tools to help you apply what you’re learning.

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_

Hosted on Acast. See acast.com/privacy for more information.

Today we respond to a powerful listener question that so many people silently struggle with: why does rest feel lazy, selfish, or wrong… even when we know we need it?

A working mum of three writes in to share her guilt around slowing down, filling her own cup, and prioritising self-care without feeling like she’s letting everyone else down. Tess and Layne unpack why this guilt is so common, how it’s wired into our nervous system, and why constantly putting ourselves last can quietly lead to burnout, emotional overload, and disconnection.

This conversation dives deep into nervous system regulation, boundaries, breathwork, and the small daily practices that help us move out of fight-or-flight and back into presence, clarity and energy.

It’s practical, compassionate, and deeply relatable, especially if you’re feeling fried, wired, overwhelmed, or stuck on the hamster wheel.

In this episode, we talk about:

• Why guilt around rest and self-care is so common, especially for women
• How constantly putting others first can actually sabotage your wellbeing
• The difference between the sympathetic (stress) and parasympathetic (rest) nervous systems
• Early signs of burnout and nervous system overload
• Why multitasking during rest stops it from being restorative
• Creating clear work-life and role-based boundaries to show up more fully
• Simple daily rituals that genuinely refill your cup
• Why silence, stillness and micro-breaks matter more than productivity hacks
• Breathwork as the fastest way to regulate your nervous system
• Box breathing, physiological sighs, and slow exhales explained simply
• Why eating lunch away from your desk is one of the bravest acts of self-care
• The role of awe, nature and “touching green” in nervous system recovery
• How moments of awe help you step off the hamster wheel
• Creating a “love-to-do” list to reconnect with joy and energy
• Why rest isn’t selfish, it’s what allows you to show up better for everyone

We also explore:

• How to recognise when your nervous system is fried
• Practical boundaries you can put in place today
• Why scheduling and guarding rest is non-negotiable
• How small, consistent resets prevent burnout long-term

If you’ve been feeling tired, overstimulated, guilty for resting, or like you’re constantly pushing through, this episode will help you understand what’s happening in your body and give you real tools to reset.

And if you’re listening thinking, “I need support with this,” we share how you can join The Awake Collective for monthly coaching, accountability, community, and practical tools to keep doing the work.

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_

• Sign up for A Wake Up Call for your weekly wake-up

Hosted on Acast. See acast.com/privacy for more information.

This one is a must-listen.

Today we’re joined by one of the most requested women in the world of female performance and health, Dr Stacy Sims, who is changing the conversation around perimenopause, menopause, women’s training, and energy with science-backed tools that actually work in real life.

This episode is deeply personal for Layne, as Stacy’s work helped her feel like herself again, and brought her back to feeling strong, vital, energised and present.

We cover the practical tools, the science, and the mindset shifts that help women stop guessing and start understanding what their body actually needs, especially in the perimenopause and menopause years.

In this episode, we talk about:

• Why women’s health has been misunderstood for decades and why data matters
• The biggest myths women have been taught about training and nutrition
• Why fasting can be a problem for women (and what it can do to sleep and hormones)
• How to eat to stabilise energy and reduce the afternoon crash
• The truth about “belly fat” and why the obsession with a perfect body is cultural conditioning
• Ozempic/GLP-1s: what we know, what we don’t, and why vanity use is risky
• Adaptogens (and what they actually do)
• Creatine: why it matters for women, brain function, and energy
• Sauna vs infrared: what works, how long to stay in, and the mental health benefits
• Strength training for women: power, performance, and how to train without “getting bulky”
• Practical weekly strength structure (and why power is a predictor of healthspan)
• How partners can support women through menopause: real tools, real conversations, real support

We also answer listener questions including:

• How can I support my wife through menopause?
• How do I prepare for perimenopause without feeling afraid?

If you’ve been feeling tired, foggy, flat, not like yourself, or overwhelmed by conflicting advice, this episode will help you feel informed, empowered, and supported.

And if you’re listening thinking, “mic drop… I need support with this,” we share how you can join The Awake Collective for monthly coaching, accountability, community, and practical tools to keep doing the work.

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 to live a happier more purposeful life

https://www.penguin.com.au/books/awake-academy-9781761345869

• 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_

• Sign up for a wake up call for a weekly wake up call

• Sponsor our podcast

Hosted on Acast. See acast.com/privacy for more information.

As the year comes to a close, we’re slowing things down and doing something a little different.

In this episode, Tess and Layne reflect on the year that was, unpack what it really means to reflect rather than rush into resolutions, and explore how intention setting can create more ownership, clarity, and agency in our lives.

Layne shares openly about a year defined by growth and frustration, energy and stagnation, and the permission it’s taken to allow contradictions to coexist. Tess reflects on resilience, compassion, and what it means to keep showing up without burning out.

Together, we talk about:

• Why reflection gives us clarity, not avoidance
• The difference between burying emotions and actually processing them
• How writing things down creates space and accountability
• Allowing pride and frustration to exist at the same time
• Compassion without the need for change
• Why work and rest are not enemies
• Letting go of old stories that no longer serve us
• Choosing a word of the year and what it anchors us to
• 
  

We also share our words for 2026, how we’re carrying these practices forward, and why intention setting is something best done with people you love.

At the end of the episode, we walk you through a reflection and intention-setting framework you can use to create clarity, confidence, and direction for the year ahead.

If this episode resonated with you, share it with someone you care about. The best gift you can give a loved one is your self-growth.

🎧 Download the Year of Reflection & Intention Toolkit

A guided framework to help you reflect, reset, and step into 2026 with purpose.

Available now for our New Year campaign.

We’ll see you next week and into 2026 as the best version of yourself, no matter where you’re starting from.

Happy New Year.

Hosted on Acast. See acast.com/privacy for more information.

When you stop looking to be saved, life opens up.

In this episode, we sit down with Jess the Medium for a conversation that’s part spiritual, part science, and fully grounded in what we’re actually here to do: wake up, trust ourselves, and live with more ease.

We talk skeptics, signs, near-death experiences, grief, dementia, forgiveness, and the “mic drop” moments that remind you… you already know more than you think. Plus, Jess shares practical ways to strengthen intuition (without turning your life into a crystal shop scavenger hunt).

You’ll learn

• What mediumship is (and isn’t), and why skepticism is allowed
• Why grief, trauma, and “rock bottom” can open a new portal of intuition
• The real reason we keep waiting for validation (and how to stop)
• How to build self-trust with one simple daily check-in practice
• Why “the magic is in the mess” is more than a cute quote
• How to work with signs without spiralling into confirmation bias
• A powerful reframe: you don’t need saving, you need trusting

🎧 Hit play and remember – you can’t give from an empty cup. It’s time to refill yours.

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 to live a happier more purposeful life

https://www.penguin.com.au/books/awake-academy-9781761345869

• 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_

• Sign up for a wake up call for a weekly wake up call

• Sponsor our podcast

wakeup@awakeacademy.com.au

Disclaimer

The A Wake Up Call podcast is created for general informational, educational, and inspirational purposes only. The stories, tools, and insights shared are designed to support your wellbeing journey – not to replace professional medical, psychological, or therapeutic advice. In fact, we believe therapy is non-negotiable in life.

If you’re experiencing a medical or mental health condition, please seek guidance from a qualified healthcare professional. Never ignore or delay seeking professional advice because of something you’ve heard on this podcast.

Your wellbeing matters. Take care of yourself, stay curious, and remember the real wake-up call is listening to what your body and mind are trying to tell you.

Hosted on Acast. See acast.com/privacy for more information.

If you have ever wondered:

💭 “Why am I so exhausted, even from the things I love?”
💭 “How do I stop saying yes to everyone else and start saying yes to myself?”
💭 “Is it possible to be ambitious without burning out my body, my relationships and my joy?”

This episode is for you.

In this honest and energising conversation, Tess and Layne dive into the big B word: burnout. Tess shares what it felt like to be the yes girl in her corporate role at Virgin, glued to her desk, paralysed by decision fatigue and with zero hobbies or joy left in her life. She talks about doing double gym sessions, tracking every mouthful of food, then using alcohol to decompress, and the hallway moment where she realised she was completely burnt out from living for output instead of herself.

Layne opens up about the day her husband Kirk asked, “Why do I always get the broken Layne” and how that question became a wake up call. She explains how chasing validation and respect after retirement kept her in a constant state of over giving, and how her early story of being “not enough” as a child drove her to prove herself again and again. Together, Tess and Layne unpack the root causes of burnout, from perfectionism and people pleasing to the 3 C warning signs Layne uses now: comparison, craving and self criticism.

They break down the science in simple language, explaining why the brain runs on repetition and fear, why 95 percent of your thoughts are recycled, and how negativity bias quietly keeps you on high alert. Tess and Layne then share the tools that helped them reclaim their energy, including a decision making filter based on love not fear, “no not now” and “no not me” boundaries, and creating a joy list so you know exactly what to do with five spare minutes instead of doom scrolling. They also explore why rest is not a reward but a performance tool, how micro breaks and 90 minute work blocks boost memory and focus, and why your messy first step toward rest will probably look imperfect and still count.

You will hear about:

The difference between being tired and true burnout, and why your body whispers before it screams

How perfectionism and being the yes person quietly drain your energy and self worth

The 3 C burnout indicators Layne watches for and how to spot your own early warning signs

A simple decision making framework to choose from love instead of fear

Practical tools to refill your tank, from joy lists and solo coffee dates to micro breaks and structured rest that actually sticks

For more resources related to today’s episode, check out our podcast episode page.
https://www.awakecollective.online/episode-10

Join the Awake Collective Community for monthly masterclasses
https://www.awakecollective.online/awake-collective-sales

Get Awake’s transformative book: Know yourself grow yourself to live a happier more purposeful life. https://www.penguin.com.au/books/awake-academy-9781761345869
Follow Layne on Instagram @Laynebeachley
Follow Tess on Instagram @tesscbrouwer
Follow Awake Academy on Instagram @awake_academy
Awakes TikTok https://www.tiktok.com/@awakeacademy_
Sponsor our podcast https://www.awakeacademy.com.au/contact
Book us for a workshop https://www.awakeacademy.com.au/contact

Disclaimer
The A Wake Up Call podcast is created for general informational, educational, and inspirational purposes only. The stories, tools, and insights shared are designed to support your wellbeing journey - not to replace professional medical, psychological, or therapeutic advice. In fact, we believe therapy is non-negotiable in life.
If you’re experiencing a medical or mental health condition, please seek guidance from a qualified healthcare professional. Never ignore or delay seeking professional advice because of something you’ve heard on this podcast.
Your wellbeing matters. Take care of yourself, stay curious, and remember the real wake-up call is listening to what your body and mind are trying to tell you.

See omnystudio.com/listener for privacy information.