There’s something about summer that shifts our internal rhythm. The days stretch a little longer, the evenings linger with soft golden light, and life feels just a touch lighter. As the warmer weather settles in, we’re given a natural invitation to move, breathe, and reconnect with ourselves, with others, and with the world around us.    Summer is one of the most powerful seasonal resets we get. Warmth itself is regulating; it relaxes tense muscles, softens our nervous system, and encourages us to step outside of our routines. With sunlight comes serotonin, that gentle lift in mood that reminds us we are allowed to feel good. And with longer days comes opportunity.    So how can we make the most of it, authentically, simply, and in ways that truly support our mental wellbeing?    Start with small outdoor rituals. Morning walks, barefoot moments on the grass, or sipping your first coffee outside. These tiny acts of presence anchor your nervous system and set the tone for the day.    Lean into water. Oceans, rivers, pools, or even a cold afternoon shower. Water recalibrates us. It washes away mental noise and helps us drop back into our bodies.    Movement becomes joy again in summer. Try sunrise swims, evening bike rides, shaded hikes, paddleboarding, or community outdoor yoga. You’re not exercising for performance, you’re moving because it feels good.    Create connection moments. Warm weather invites spontaneity: twilight picnics, family BBQs, long conversations on balconies, weekend markets. Social connection is one of the strongest predictors of resilience and emotional health.    And finally, let your schedule breathe. Slow down where you can. Choose rest when your body asks for it.  Summer isn’t just a season, it’s a reminder that lightness is allowed. Embrace it. Let it soften you. Let it fill your cup again.   

Feeling tired, flat or foggy? It might not be “just life”,  and you’re not alone.  A growing number of health experts are warning of a silent “energy epidemic” affecting Australians nationwide, and the causes may be hiding in your blood. Iron and vitamin D deficiencies are quietly draining the vitality of millions, with women among the most at risk.  As we shake off winter and settle into warmer days, many people are discovering that their low energy, mood swings and constant fatigue aren’t simply part of a busy lifestyle. In many cases, they’re signs of low iron or low vitamin D.  The sunshine vitamin dip Vitamin D is essential for strong bones, a resilient immune system and healthy energy levels. But because it’s made through sunlight exposure, winter naturally sends levels dipping, and for many Australians, they stay low well into summer. Sunscreen use, indoor work and lifestyle habits all contribute.  More than one in five Australian adults are now vitamin D deficient, and nearly two million Australians are low in iron. Women and teenage girls are particularly vulnerable, with up to 40% of girls aged 14–18 not meeting their daily iron needs.  Symptoms like tiredness, brain fog, breathlessness, low mood and frequent illness can all signal a deficiency. But because these signs are so easy to blame on stress or exhaustion, the underlying cause often goes unnoticed until daily life is heavily affected.  That’s where at-home testing comes in handy. You can test your levels at home with a Ferritin Rapid Test and Vitamin D Rapid Test – designed for convenient use in the privacy of the home, available from local pharmacies, without needing a GP appointment.  A mum’s wake-up call For Stephanie Saunders, a nurse and mum-of-six, the signs blended into the noise of everyday life.  “As a nurse and a mum, I’m used to being tired,” she says. “But after months of feeling constantly run down and foggy, I realised something wasn’t right. Testing my iron and vitamin D levels showed both were low, and once I addressed it, the difference in my energy and mood was incredible.”  Now, Stephanie encourages other busy parents to check their levels, even if they think tiredness is “normal”. “These simple self-tests make it so much easier to stay on top of your health without adding more to your already full schedule,” she says.  Taking charge of your energy With GP access becoming harder and out-of-pocket costs rising, at-home testing has become a convenient and proactive way to monitor your health. Identifying deficiencies early means fewer surprises, and more energy to enjoy the months ahead.  So, if you’ve been feeling unusually tired, flat or foggy, it may be time to look beyond stress, sleep and lifestyle. A simple nutrient check could be the missing piece, and your body might be asking for a little extra support.   

By Azra Alagic     They say a long and healthy life starts from within, and science agrees. In fact, around 70% of the immune system lives in your gut, making gut health one of the most powerful drivers of overall wellbeing. A healthy gut doesn’t just aid digestion; it plays a key role in immunity, metabolism, hormone regulation, and even how we age. Your gut communicates directly with your brain, influencing mood, cognition, and stress resilience. When your gut microbiome is diverse and balanced, it helps you absorb nutrients more effectively, fuels energy production, and builds resilience against disease. But when things go wrong, a state known as dysbiosis, it can contribute to obesity, diabetes, autoimmune conditions, cardiovascular disease, and even dementia.  What is biohacking?  Biohacking is about understanding how your body works and making small, deliberate changes to help it work better. It’s the practice of experimenting with your lifestyle, diet and environment to improve energy, focus, sleep, mood and overall health. In simple terms, biohacking means using science, self-awareness and everyday habits to help your body and mind perform at their best.  Why a long and healthy life starts in your gut They say good health starts from within, and science agrees. Around 70 per cent of your immune system lives in your gut, making gut health one of the most important factors in long-term wellbeing. A healthy gut doesn’t just support digestion; it affects your immunity, metabolism, hormones and even how you age. Your gut and brain are constantly communicating, which means gut health can influence your mood, focus and stress levels. When your gut microbiome — the community of bacteria living in your digestive system — is balanced and diverse, it helps your body absorb nutrients, produce energy and protect against disease. But when things get out of balance (a condition known as dysbiosis), it can contribute to obesity, diabetes, autoimmune conditions, heart disease and even dementia.  After nine years as a biohacker, I’ve learned that improving gut health isn’t complicated. The problem is that there’s a lot of misinformation out there, especially in the biohacking world, where people think you need expensive gadgets or supplements to succeed. You don’t. Through my one-on-one coaching at BiohackHer, I help people focus on what really works. Simple, science-backed habits that improve your health from the inside out.  My top simple biohacks for your gut Move your body regularly. Exercise improves the diversity of healthy gut bacteria and reduces inflammation. Get restorative sleep. Aim for seven to eight hours each night. Your gut microbes follow a natural rhythm, so when your sleep is disrupted, they are too. Eat for your gut. Include at least 25g of fibre daily, plus prebiotics like garlic, onions and bananas; probiotics from fermented foods such as kefir, miso and kimchi; and polyphenols from foods like berries, olive oil and green tea. Avoid processed foods and refined sugar as these feed bad bacteria and promote inflammation. Limit alcohol, as it irritates and inflames the gut lining. Reduce stress, as high cortisol levels upset gut balance and trigger inflammation.  Pro tips To take your gut health a step further, start the day with a shot of organic apple cider vinegar diluted in water to activate your digestive system. You can also try adding glutamine, an amino acid that supports gut lining health, reduces inflammation and strengthens your immune system.  Biohacking doesn’t need to be extreme or expensive. It’s simply about tuning into your body and making small, consistent changes that reduce inflammation and support your gut. When your gut is healthy, everything else starts to fall into place. To learn more, visit www.biohack-her.com.  About Azra Azra Alagic is a passionate biohacker, Integrative Nutrition Health Coach and Behaviour Change Specialist. After overcoming her own health challenges, including gut dysbiosis, chronic fatigue and mercury toxicity, she began biohacking to rebuild her health, and now helps others do the same. 

Whether you have been celebrating with friends or simply enjoyed one too many wines at dinner, the morning after often shows up on your skin before it hits anywhere else. But with the right rituals, you can bounce back looking fresh, glowing and ready to take on the day. Registered Nurse Samara Searle shares her go-to post-party skincare and wellness routine for restoring your glow from the inside out.  “Your skin is always the first to show signs of a big night,” Samara says. “Dehydration, puffiness and dullness can all set in quickly. The good news is that with a few easy steps, you can reset your skin and body and get back to looking your best.”  Preparation is key Samara believes the best morning-after glow actually begins before the night out. “Preparation plays a massive role in prevention,” she explains. “In the weeks leading up to big events or party season, investing in treatments like chemical peels or skin needling can make a huge difference. These treatments help boost collagen, refine texture and support your skin’s ability to bounce back quickly. When your skin is healthy and prepped, it recovers faster and holds on to that post-treatment glow, even after a long night.” Rehydrate, inside and out The first step, Samara says, is always hydration. “Alcohol and salty foods are major culprits for water loss. Start your morning with a big glass of water and add electrolytes if you can. This helps rehydrate your cells and flush out toxins.” For your skin, she recommends applying a hyaluronic acid serum followed by a nourishing moisturiser. “This combination plumps the skin and brings back that dewy finish.”  Red light therapy If you wake up puffy, Samara swears by red light therapy. “You can use a red light therapy mask at home the morning after a late night, or if you really want to treat yourself, nothing beats a Healite II session at your clinic. It helps reduce inflammation, and it feels incredible after a big night out.” Cleanse gently and reset your barrier “It is tempting to skip cleansing when you are tired, but your skin needs it most after makeup and late nights,” she says. Samara suggests using a gentle cleanser followed by a barrier repair serum or cream. “The aim is to restore balance, not strip your skin further.” Support your body with essential fatty acids Finally, Samara encourages giving your body the support it needs to recover. “Opt for essential fatty acids before and after a night out, such as omega oils. These can help reduce inflammation, support liver function and improve sleep quality after drinking. All these small habits help your body feel rested faster.” Whether you are battling a skin hangover or an energy slump, Samara’s rituals are simple, effective and designed to help your body bounce back. “It is all about balance,” she says. “Enjoy the night, but make sure your morning after is full of self-care.”   By Samara Searle, Nurse

Feeling good about yourself sounds simple, but often it’s the hardest thing to do. From the moment you look in the mirror, you might notice everything you wish were different instead of what makes you uniquely you. That first thought can set the tone for your day—your confidence fades, your mindset turns negative, and your inner spark starts to dim.  Before you’ve even stepped outside, your day can feel like an uphill battle. I’ve been there—ignoring my true self, overlooking my kind heart, my bright smile and the quiet strength that’s always been there.  As a young girl, I faced many challenges, but the biggest was bullying. It shaped my school years and chipped away at my confidence and ability to stand up for myself. Sadly, that lack of confidence followed me into adulthood, showing up in relationships and self-doubt that held me back for years. When your voice feels silenced, even small struggles can feel enormous, and it’s easy to lose sight of where to turn.  Then, in 2020—when the world stood still—I discovered affirmations. Words began to form in my mind, turning into short, powerful phrases that reminded me of who I was. Writing became my outlet and my healing. As I wrote more, I started to change. Affirmations helped me believe in myself again. They reminded me that I matter, that I’m capable, and that anything is possible.  That’s what I love most about affirmations: their quiet power to change how you feel about yourself, day by day. They carried me through my darkest moments, helping me rediscover the person I’d lost and giving me the courage to chase what once felt impossible.  In late 2022, one of those “impossible” dreams came true—I published my first book of affirmations, Reflection in the Mirror – You Are Enough. It’s a collection of messages about self-worth, confidence, belief, and having a voice. Since then, it’s reached readers across schools and communities, helping students stand tall against bullying, social media pressure and self-doubt. The book has given people hope, strength, and belief that they matter—that their voice deserves to be heard.  This is the power of affirmations: to restore hope, build strength, and remind us that anything is possible when we believe in ourselves.  A few affirmations to keep close I can do anything. I control my own life. I believe in myself. This is my life.  “Always believe in yourself—your kindness, your true inner self. It will guide you day by day.”  “Embrace growth and positivity. Remember who you are. You’ve got this. Believe, and you will go far.”  “Believe in yourself and who you are. It’s your life to live—you have so much to give.”    By Kristen MacDonald Kristen MacDonald is a writer, author and card designer dedicated to inspiring confidence, kindness and self-belief through her work.