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What if the key to lasting health and happiness isn’t one secret hack, but a daily rhythm grounded in ancient wisdom and modern science?

In this powerful solo episode, I open up about the nine pillars that shape my health, happiness, and longevity. These practices have carried me through seasons of growth, challenge, and deep transformation—and they’re available to you too.

We begin with the wisdom of Kabbalah and its teachings on the body, before moving through everything from sleep and nutrition to meditation, mindset, and movement. You’ll also hear the exact bio-hacks, supplements, and foods that I’m currently loving in my own life.

If you’ve ever wondered how to create more energy, clarity, and joy each day, this episode is your roadmap.

In this episode we chat about:

• Kabbalah teachings on the body (1:10)
• The 9 pillars of health, happiness, and longevity and how you can bring them into your life (4:14)
• The bio-hacks I use in my own life and why (13:37)
• What I’m eating in this current season (17:04)
• The supplements I’m taking right now (20:06)
• Plus so much more.

Episode resources:

• Mastering Your Mean Girl by Melissa Ambrosini (book)
• Open Wide by Melissa Ambrosini (book)
• Comparisonitis by Melissa Ambrosini (book)
• Time Magic by Melissa Ambrosini and Nick Broadhurst (book)
• Boncharge (use the code Melissa for 15% off everything)
• Boncharge Blue Light Blocking Lamp (use the code Melissa for 15% off everything)
• Boncharge Classic Blackout Sleep Mask (use the code Melissa for 15% off everything)
• 9 Longevity Secrets From The World’s Healthiest People with Dan Buettner (podcast)
• Dr Stephen Cabral (website)
• Melissa’s Lab Results Revealed & Prepping for Baby #2 with Dr Stephen Cabral (podcast)
• Cellulite, Acne, Bad Breath & Eating Disorders with Dr Stephen Cabral (podcast)
• Is It Time To Quit Alcohol with Dr Stephen Cabral (podcast)
• The Ultimate Guide to a Healthy, Happy Pregnancy & Baby with Dr Stephen Cabral (podcast)
• Vegan Done Right For Your Body Type with Dr Stephen Cabral (podcast)
• Vegan, Paleo, Low Carb, High Carb – What’s YOUR Ideal Diet with Dr Stephen Cabral (podcast)
• HYDROGEN HEALTH Portable Molecular Hydrogen Breathing System (use the code Melissa for 20% off everything)
• Bon charge Red Light Face Wand (use the code Melissa for 15% off everything)
• Bon charge PEMF Mat Max (use the code Melissa for 15% off everything)
• The big five lab test (tests)

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The following transcript has been automatically generated and not checked for accuracy.

[00:00:00] The Melissa Ambrosini Show. Welcome to the Melissa Ambrosini Show. I’m your host, Melissa bestselling author of Mastering Your Mean Girl, open, wide, comparisonitis and Time Magic, and I’m here to remind you that love is sexy, healthy is liberating, and wealthy isn’t a dirty word. Each week I’ll be getting up close and personal with thought leaders from around the globe, as well as your weekly dose of motivation so that you can create epic change in.

Your own life and become the best version of yourself possible. Are you ready? Beautiful. Beautiful.

Hey, beautiful. Welcome back to the show. I’m so excited about this episode because I put a question box up on my Instagram and I had so many questions come in about a range of different topics. Something that you guys wanna hear more about is about health [00:01:00] hacks, what I’m currently loving, what I’m eating, supplements, postpartum body, all of the things.

So we are diving deep today into all of those things. So I wanna first kick off by talking about what Kabbalah says and teaches about the body. Now they talk about the body as a vessel. A physical container meant not just for daily life, but to receive and express more light and love in the world. Now, I’ve always said, treat your body like the temple that it is because it is a temple.

But in Kabbalah, they say it’s less about the shell and more about how open and pure that shell is. So they talk about things that block this vessel, that block our temple, and they are things like fear, reactivity, neglect, all of those things. Limit the [00:02:00] light, the love that can flow through your vessel, your temple.

So from a cabalistic point of view, this means taking care of your body isn’t vanity, it is actually sacred. It’s preparing the space for clarity, for resonance, for true alignment with the creator. So true nourishment, rest, and even movement. They are all spiritual acts, shaping how available we are to receive more light and to be more light, and to ultimately share that with others.

So I love how the catalyst look at the vessel, and I have always said that the body is our temple and we need to treat it like a temple. We have been gifted this beautiful body for this lifetime. We don’t know how long we are going to be in this body, and so we need to take care of it. We have very graciously [00:03:00] been gifted this beautiful, beautiful temple to experience.

Life here on earth through this temple, and we need to take care of it. So I just want you to stop and check in and be really honest with yourself right now. Are you treating your temple the best you possibly can be right now? Like if you had to give yourself a mark out of 10. Could you say, yep, 10 out of 10.

I am treating my body like a temple. I am taking care of it. I am nourishing it. Yes, yes, yes. Where do you sit? Are you at a 10, a nine, an eight, or are you down the other end? A one, A two, A three. Be super honest with yourself and this is your reminder. Now is the time to start to slide back up the scale so that you can say, yes, I’m treating my body like the temple that it is and I’m gonna treat it like a 10 [00:04:00] outta 10.

Yeah. Because if we don’t love our body, it won’t love us back. When we love our body, it will love us back. Yes. When we love our body, it will love us back. So Nick and I live by the nine pillars of health, happiness, and Longevity that we created, and I’m gonna run through those before we go any further.

One of the pillars is sleep. Sleep is so important. If you are not optimizing your sleep, this is one of the most lowest hanging fruit things that you can do to. Increase your lifespan to increase your energy, your health, everything. So make sure you are dialing in your sleep. Wear blue light blocking glasses, get red lights in your home, no screens before bedtime.

Black out your room as much as possible, or wear the bond charge. Blackout mask. I [00:05:00] wear that because we do have blackout curtains. However, we have to sleep with our bedroom door open so that we can hear our children and there’s light that comes through. So we wear the blackout bond charge. Eye masks, they are a game changer.

Also, you wanna think about the ideal temperature in your room. It should be about 18 degrees. You don’t wanna be too cold, you don’t wanna be too hot. And then in time magic, we talk about the 3, 2, 1 rule. So no eating three hours before, no drinking, two hours before, and no screens one hour before. So these are some things that you can do to optimize your sleep.

We spend 26 years of our lives sleeping, so make sure you are optimizing it. The next pillar is nutrition. So here’s the thing. The healthiest diet is not one that gets lots of views on Instagram. It’s not sensational, but it does not involve pounding kilos of meat every single day, bucket loads of fat, or avoiding fruits and vegetables.

It is not high carb, low carb, keto carnivore. It is so [00:06:00] simple, so cheap, and the only way of eating that is proven to extend your lifespan. Now I’m talking about the totality of evidence here, not cherry picked evidence that supports a bias. If you want to live a long, healthy, happy life, then your diet needs to be based predominantly on whole foods from plants, regardless of what else you eat.

Consume seven to nine servings of fruits and vegetables a day. This is proven to extend your lifespan. Now, this could look like one to two cups of berries at breakfast, three cups of cooked vegetables or salad at lunch, and then another two to three cups at dinner. And you wanna make sure you’re eating organic or spray free if you can shop at your local farmer’s market.

And if you eat animal products, then make sure you are getting the most organic, clean, and sustainable products that you can get. Now fish is obviously the healthiest option, and I truly believe, and from what the science says is [00:07:00] animal products no more than once a day is plenty. And regardless of whether you are 90% or a hundred percent plant-based, you need to look at your Omega-3 fatty acid levels.

You need to have them dialed to reduce your risk of coronary heart disease and dementia. So this is not sensational. This is just an evidence backed plan to give yourself the best chance at living along. Happy, healthy life. Okay, so the fourth pillar is nature. Getting outside, getting the vitamin D on your skin, the negative ions from the earth.

Get that into your nostrils, into your cells as much as possible. Try and be outside as much as you possibly can. The science is out. It is so good for your mind, your body, your soul, your postpartum. If you are in that season, it is so good for you. The next pillar is connection and belonging. I’ve had Dan Butner from the Blue Zones on the podcast.

He talks about how important connection and [00:08:00] belonging is for longevity. So the Blue Zones are zones around the world where they have the most centenarians. One of the commonalities between these zones is connection and belonging.

They have a huge focus on that, so reach out to a friend, catch up, go for walks with friends, exercise with friends, eat with friends. Just spend as much time as you possibly can in community. It’s so important. Meditation is the next pillar. It is so important. Now, you can do first thing in the morning. You can listen to a guided meditation.

You can get your Vedic mantra and do a Vedic meditation. Do whatever meditation resonates with you, but sit for 20 minutes first thing in the morning before your kids wake up. Prioritize yourself, get still, and make it a priority. The next pillar is [00:09:00] mindset. It is everything. Okay? Your mindset is everything.

So making sure that your mindset is really dialed in. Are you being very negative? Do you have lots of toxic thoughts going around in your head? If you do, this is something that we need to look at. We need to address this. Okay? So go and read Mastering Your Mean Girl, but really do an audit on what is going on inside your head, and maybe you need to spend a little bit of time there.

Make sure that your mindset is in a good place. The next pillar is giving back. Statistics show that volunteering has been linked to improve your mental health and increase your life satisfaction. So there is so many benefits of giving back to the community or supporting a cause. So find a way to contribute.

To others, whether it’s financially, whether it is your time, it doesn’t really matter. Just find ways of giving back to others and this should be part of your everyday life. How can I give to someone else today? [00:10:00] How can I make someone’s day? You know, we are here to help, support, inspire, and serve other people and share.

So how can we do that? And the next pillar is doing work that you love. Like we spend so much of our time working. So make sure it is doing something that you absolutely love to do. And the final pillar is movement. This is so important. We need to be moving our body every single day, every single day. Now, what I’m currently doing in this postpartum season of my life is.

I am going to the gym three times a week, so I go Monday, Wednesday, Friday. I love it. It lights me up so much. I love it. I love it. I’m doing at the moment, a strength class on Monday and Friday and Wednesday morning I do a hot Pilates class. It is so hard, and most times I’m walking there going, I really don’t wanna do this, [00:11:00] and I have to pump myself up.

But every single time I finish that hour long class, I feel incredible. How bad do you wanna feel? Good. How desperate are you to feel good? I love feeling good. I love feeling healthy. I love feeling strong. So for me, I’m gonna do whatever it is that I need to do to feel that. So those are the pillars that I live by.

Those nine pillars of health. Happiness and longevity. That’s what I live by every single day and what I teach my children, and this is what I’m doing in this season of my life. I’m making sure that I’m hitting every single one of those pillars. I’m making sure that my sleep is dialed in. Now. There are things that I cannot control.

I cannot control my children waking up in the night, but I can make sure that I go to bed as early as possible so that I get more sleep. [00:12:00] I can optimize the sleep that I do get, and that is in my control. I can make sure my nutrition is super dialed in because that makes me feel good. I can make sure I’m getting outside as much as possible.

I can make sure that I am really focusing on connection and belonging, that I am catching up with girlfriends when I can. You know, I’m not in a season where I am doing lots of social things, but when I do, I love it and I’m making sure that. I do slot it in on the weekends or wherever I can, working out with girlfriends, but I’m making sure that my connection with my children and my husband is really strong.

I am meditating every single morning before my kids get up. So as soon as I wake up, I will sit up in bed and I will meditate before they wake up. That is my time for me. That is when I have my magic 20 minutes for me. Now, before Prince was born, I was doing two meditations, 20 minutes, [00:13:00] twice a day. I do Vedic meditation and I love it.

However, in this season of my life, I am not always getting in that second one, and that is okay. It is just a season and it will shift. I’m studying Kabbalah every single day, and I’m making sure that my mindset is really in check. The next pillar is giving back, and I’m making sure that I’m giving to my children.

I’m giving to my husband, I’m giving to my friends as much as I can. I do work that I love. I love what I do so much. So that is always a joy for me. Whenever I do work, I love it, and I’m moving every single day. So that is what I’m doing in this postpartum season of my life. I am following these nine pillars of health, happiness, and longevity.

I wanna share with you now. Some extra biohacks that I absolutely love. Now, you do not need to buy these. I just shared with you nine pillars of health, happiness, and longevity that you can [00:14:00] start today and they are free, but these are some extra biohacks health hacks that you can play around with if you like.

Now the first one is sauna, so we have the cell state sauna, and it is a hot coal infrared and red light sauna. It is amazing. Now, because I’m breastfeeding, I’m not doing it every day. Definitely not every day. I don’t even do it Every week. I listen to my body and I have been given the okay from my doctor.

Dr. Steven Cabral, who’s been on this podcast and he said, you can go in there. You don’t want to stay in for too long. As soon as you get like a little sweat, it’s time for you to get out. So that is what I do and I love it. I love it. I did not do any saunas when I was breastfeeding with Bambi, and I just feel like for me, in this season of my life, it’s working and I always listen to my body so that I’m doing, [00:15:00] we have an ice bath.

But we’ve just come out of winter here in Australia and I just jump in our pool or the ocean, and that is enough of an ice bath for me after being in the sauna. So I don’t necessarily always get in the ice bath. Just jumping in the pool for me is enough and. I don’t want to do it too much. Again, I’m breastfeeding.

I’m in a different phase of my life and I’m still postpartum. It’s a bit too shocking for my nervous system right now, but we do have one, and Nick loves it. I also do dry body brushing every single morning. It is something that is so simple, it stimulates and moves your lymphatic system. It helps open your detox pathways.

And it’s something that is so quick, so easy, and I just love it. For me, it is an act of self-love. It is reverence to myself and it’s something that I just love doing. So I do that as well. I do [00:16:00] red light therapy. I have the bond charge red light, so sometimes I will meditate in front of that. I have the hydrogen health breathing machine, so this is the oxygen breathing machine that I will put on whilst I’m working, and I love that.

I’ve also got the bond charge red light face wand that I do whilst I’m standing at my desk working. So they are a couple of extra little health hacks, biohacks, that I love that I do, that really move the needle for me that I’m loving in this postpartum season of my life. Like I said, you don’t need to go out and buy them, but they’re great there.

Amazing for you and you know, for your next birthday or Christmas, you could ask for one, but I just love them and they bring me a lot of joy. Something else that I would love to get is the PMEF mat, so they are incredibly good for you, and I would love to get one of [00:17:00] those that’s maybe my next gift to myself.

So they are the biohacks, the health hacks that are embellishments to those nine low hanging fruits that I do every single day. So I now wanna share with you what I am currently eating in a day, and I wanna share my supplements. So this is what a day on my plate looks like right now for this season of my life.

Postpartum. It will change, I promise you it will change. But I start my day always with clean, filtered water with a pinch of salt. With some lemon and it’s warm water, and I drink it through a stainless steel straw so that the lemon juice does not ruin the enamel on my teeth. And I have that first thing in the morning after I’ve brushed my teeth, after I have scraped my tongue.

That is the first thing that I put into my body. Always clean, filtered, pure spring water. Warm. Definitely not cold. A pinch of good quality sea salt, a [00:18:00] squeeze of lemon. And I enjoy that. So that’s what I have always. Then after I have breastfed prints, we start the breakfast routine. So for breakfast, I am currently having a smoothie and I absolutely love it.

I put wild organic blueberries in there for all the polyphenols and antioxidants. I sometimes add banana, strawberries, mango, basically whatever is in season, and I do not have the same smoothie every single day, but I always start with a cup and a half of the blueberries and then just add whatever other fruit that I have.

I add flax, chia. I do not measure, I just throw it in. There’s always some sort of greens powder in the spirulina, barley grass, carella, all of that. I do a vegan protein powder, hemp seeds. And that’s basically it, and I love it. Then for lunch and dinner, they are always super simple and very similar, so there is always a healthy [00:19:00] protein, usually beans or lentils that I have soaked the night before and then cooked in the pressure cooker.

Then there’s always some form of healthy carb, so I love sweet potato. We get orange sweet potatoes, we get purple, we get white. They are delicious, or pumpkin, something like that. Or we will have a brown rice pasta, a sorghum pasta. A quinoa pasta or a cassava pasta. Mm, I love those so much. Or cassava wraps.

Mm. Or cassava pizzas. Yes. Yes. Yes. Delicious. And then there’s always lots of fiber, so lots of vegetables, sometimes cooked, sometimes steamed, and I love that. Then there’s always healthy fats like avocado, olive oil, or olives. And that’s basically it, guys, on the weekend we get super fancy. We’ll make a curry, we’ll make Mexican.

But during the week, we keep it super simple because I don’t wanna spend hours in the kitchen. I would rather be with my [00:20:00] children or be working or be out in nature. Yes, I love cooking and I love health. However, I don’t wanna spend in this season of my life, I would rather be playing with my children. So that is what I currently eat in a day.

Now I wanna share with you the supplements that I’m currently taking. So I’m one of those people that I do not take supplements every single day. I really intuitively listen to my body and tune in and listen to what it needs. But there’s a couple that are more regularly in there. And I wanna also caveat this by saying, do functional medicine testing to make sure you know what you need and.

I have done tests, I will link to the big five labs that I have done, and once I got those results, I had a consultation with Dr. Steven Cabral, who’s my holistic physician, and these are what we know my body needs. So zinc, [00:21:00] vitamin C, B12, vitamin D, activated B complex, and omega threes. That is what my body needs right now.

So that is what I’m doing. Do not love taking a lot of supplements. I think less is more, and I think getting it from your food as much as you possibly can. Obviously there are some things that we need to supplement with like B12 because the soil is so depleted, but I personally like a less is more approach when it comes to supplements.

Oh, and a vegan protein powder. I will pop in. And again, I don’t have that every single day. I listen to my body and I give it what it needs. There’s a beautiful thing that you can do to test your body to see what it needs. So if you stand up and you close your eyes and you ask your body to give you a yes, it’ll either pull you forward or it’ll pull you back.

Then you can say, give me a no. And it will do the opposite. So when I ask my body is my name Melissa, it [00:22:00] will pull me forward, which is my yes. So you can hold supplements in your hand and you can ask if that supplement is right for you on that day, and it will give you a yes or a no. So that is a beautiful muscle testing thing that you can do at home by yourself to test if you need that particular supplement.

So that is what I’m taking. That is what I’m eating. That is what I’m loving. These are the health hacks that I’m currently loving, and this is what I am doing for this season of my life. And it will change. I guarantee that. But this is what is working for me right now, what I’m doing, and I absolutely love it.

And I just wanna remind you that we have been gifted this body. For this lifetime, it is our temple, and in Kabbalah, they describe your body as a vessel. A physical container meant not just for the daily life, but to receive and [00:23:00] express spiritual light and love. So the more you take care of your temple, of this vessel, of this physical container, the more light you can receive, the more love can move through you, the more miracles and abundance.

Can come to you. So when we treat our temple poorly, that blocks our vessel. Fear, reactivity, neglect these, limit the light that we can have flow through us. And I just love looking at it that way. So physically I wanna feel healthy and strong and spiritually, I wanna feel healthy and strong because it allows me to receive more light.

So taking care of your body, it isn’t just vanity, it is sacred. It’s preparing the space for clarity, for resonance, for true alignment with the universal God or creator and true nourishment, rest [00:24:00] movement. They are all spiritual acts, shaping how we are to receive more miracles, love, abundance, light, and then the more that we can receive, the more we give.

That is how it works. So I hope you got a lot out of this episode, and if you did, please subscribe to the show and leave me a review on Apple Podcast. If you haven’t already, please jump over there and do that, and send me an email to hello at Melissa Ambrosini with a screenshot of your review, and I will send you my wildly wealthy guided meditation as a thank you for taking the time to leave a review.

Now, if there’s someone in your life that you can think of that would really benefit from this episode, please share it with them right now. You can take a screenshot, share it on your social media, email it to them, text it to them, do whatever you’ve got to do to get this in their ears. And I just wanted to also say thank you so much for being here, and until next time, don’t forget that love is sexy.[00:25:00] 

Healthy is liberating, and wealthy isn’t a dirty word.

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Thank you so much for listening. I’m so honored that you’re here and would be SO grateful if you could leave me a review on Apple podcasts, that way we can inspire and educate even more people together.

P.S. If you’re looking for a high-impact marketing opportunity for your business and are interested in becoming a sponsor for The Melissa Ambrosini Show podcast, please email pr@melissaambrosini.com for more information.

P.P.S. Please seek advice from a qualified holistic practitioner before starting any new health practice.