EP 83: Sustainable Habits for Busy People with Fitness and Nutrition Coach Vanessa Panella

Today’s guest is someone I’ve admired for a very long time. Sabina Read is an experienced psychologist, human behaviour expert, speaker, media commentator, podcast host and mentor who has spent decades helping people better understand themselves and navigate life’s challenges. You might know her as the long-standing resident psychologist on Melbourne’s 3AW, as co-host of the Human Cogs podcast, or from her many television and media appearances. Sabina works with individuals, teams and organisations on wellbeing, resilience, stress, leadership, change, career development and sustainable performance, and she believes that while life’s challenges are universal, so is our capacity to adapt, connect and thrive.

Hi there, Habit Nerds. It’s episode 100. I cannot believe I’m writing that. If this is your first episode, welcome. If this is your 100th, thank you for being here. And if you’re somewhere along the journey, I’m so delighted to have you. To mark the milestone, I thought it was the right time to go back to a bit of habits 101. I’ve welcomed a lot of new followers over the last couple of weeks, so consider this a refresher for my loyal listeners and a warm welcome to the world of habits for my new friends. In this episode, we head right back to the fundamentals: what a habit actually is, why your brain loves automation, and why your brain’s primary job is to conserve energy rather than help you reach your goals.

I recently read a new book called Less Achieves More by Cyril Pupion, and its central argument stopped me in my tracks: the answer to achieving more isn't doing more, it's focusing on less. At first glance, that felt really counterintuitive. Like many of you, I've spent my whole life being rewarded for more effort, more commitment, more responsibility. But this idea made me rethink what our obsession with doing more might actually be costing us.

Bonus Episode: The Final Quarter of the Year Is Here — Let's Reset Hi there, Habit Nerds. It's October 1st, and I love a temporal landmark , that psychological principle where you use a marker in time, like the first of a new month or in this case, the final quarter of the year, to reflect, to celebrate, and to take stock. This is a short bonus episode, a little mini-reset to mark the start of Q4. We've got 12 whole weeks left in 2026, plenty of time for small tweaks and tiny course corrections if that's what feels right for you.

Today's guest is someone whose honesty and generosity left a real mark on me. Shaye Gundry is the founder and director of Blossom Hair and Beauty in Sydney's Sutherland Shire, with more than 20 years of experience in the beauty industry. But beyond the salon, Shaye is a passionate advocate for sibling grief awareness, a form of grief she says is so often overlooked. This episode also touches on themes of grief, alcohol dependence, and mental health. If any of this feels close to home, please know that support is out there, and you don't have to carry it alone.