Hack Your Body, Heal Your Mind

by Bbc Studios, Kimberley Wilson (Narrator)

Have you ever noticed that when you do something positive to your body, your mood lifts too? Our minds and bodies are more connected than you could ever imagine and the latest science is proving just that. In this series, Psychologist Kimberley Wilson explores a range of activities that can help to boost your focus, energy and overall mental wellbeing. And she’ll reveal her easy take-home tips and tricks that you can add to your daily routine to help you get started right away - whether you want to reboot with a nap, take a cold water splash, or reap the benefits of a burst of morning sun.

Before we get started I wanted to let you know that, in this series we’ll be offering practical tips and tricks relating to improving your body, mind and mental health. Please take your own personal health considerations into account before trying any of these and if you are taking medication or have any health conditions please chat to a medical practitioner before proceeding.

Episode 1: Eat A Rainbow

Eating brightly coloured plant foods is having a bigger effect on your brain and mood than you might realise - welcome to the world of nutritional psychiatry.

Episode 2: Let the Light In

Explore the health benefits to your body and your mind by getting a burst of sunlight first thing in the morning.

Episode 3: Think Before you Drink

If you’ve been over-indulging during a busy social period, discover the easy hacks to cut back on alcohol, and be kind to your body and brain.

Episode 4: Reboot with a Nap

Why, if you do it right, a short sleep can restore your cognitive alertness and re-charge your brain to take on the rest of the day.

Episode 5: Walk yourself Happy

Why even a short stroll can have the surprising benefits of reducing anxiety and building mental resilience, especially if you add in green spaces.

Episode 6: Time to Play

By bringing back more playfulness and fun into our lives, we can jumpstart fresh brain connections and help reduce stress.

Episode 7: Harness Your Breath

Find out why taking slow deep breaths is not only good for your physical health but could also boost your cognitive performance and emotional wellbeing.

Episode 8: Feel The Chill

Could immersing yourself in cold water, whether it’s in the shower, sea or lido, be as good for your body and mind as cold water swimming enthusiasts claim?

Available in Dolby Atmos

©2025 BBC Studios (P)2025 Audible Ltd.

Genres: Nonfiction, Audiobook, Health, Self Help, Psychology, Personal Development

3 pages, Audible Audio

Published January 1, 2025

Reviews

[Denise B · Rating 4 out of 5]

Note to self: review this one every year.

[Anna · Rating 3 out of 5]

Simple, practical advice. Nothing groundbreaking. But sometimes a quick audiobook like this can give you the motivation you need by reminding you of what you already know. Bringing it front of brain. That’s the effect here!

[Annie · Rating 4 out of 5]

This series provides basic tips on eating, sleeping, and exercising.

[Justine · Rating 3 out of 5]

I enjoyed it, there were some good tips and neat things to learn and think about. I listened to it as an audiobook and I got annoyed with the extra sound effects but otherwise it was very easy to listen to.

[amber · Rating 3 out of 5]

great advice if you've never heard advice such as "eat well, sleep enough, breathe"

[Katie · Rating 3 out of 5]

I love a good book that gives little tip here and there for a healthier way of life. Its a quick listen that I enjoyed.

[Gabi Keogh · Rating 5 out of 5]

It’s more like a collection of podcasts but interesting and a good reminder of what we need to do to look after ourselves!

[Chloé · Rating 1 out of 5]

Painfully basic. This is for people who haven’t really looked into healthy lifestyles before, and is a starting point for that. The overall message is literally just “If you do good things for your body, your mind will feel good too”. The tips include “eat vegetables” and “walking is good for you”.

[Jeremy · Rating 3 out of 5]

Short, interesting and encouraging.

[BrittiniZ · Rating 5 out of 5]

Simple general health & wellness with information on specific healing modalities you can do that #1 can be done at any experience level and #2 doesn't cost anything. No need to buy a supplement or spend thousands of dollars on treatments if you haven't started these basic health practices. I would recommend my clients in mental health to read this ❤️

[Hannah · Rating 5 out of 5]

Great information, in short digestible pieces. I will be relistening to this over and over again

[Klea Bookworm · Rating 4 out of 5]

A great explained podcast about different fields of our life, body and mind and, like the title says, how connected they are with each other. Including 3 tips/hacks at the end of each episode, to make it easier for us to be a better version of ourselves.

Episode 1: Eat A Rainbow

Episode 2: Let the Light In

Episode 3: Think Before you Drink

Episode 4: Reboot with a Nap

Episode 5: Walk yourself Happy

Episode 6: Time to Play

Episode 7: Harness Your Breath

Episode 8: Feel The Chill

[Veronica Vivas · Rating 4 out of 5]

How you treat your body can affect your brain and problems such as anxiety, stress, etc.


Why we crave sugar when we´re stressed? Feels better in the short time.
Incrementa la serotonina y por eso te hace sentir mejor.
El hipocampo cerebral está constantemente creando nuevas neuronas. Este está relacionado a nuestra alimentación y por eso la calidad de la dieta está relacionada a mejor memoria, mejor aprendizaje, y mejor salud mental. (tenemos menos depresión, menos ansiedad, menos estrés)
Hack 1: Sopa de vegetales, come dark chocolate como postre

Recomendación: EARLY MORNING SUNLIGHT . 30 minutos mínimo de morning sunlight.
¿sabías qué? trabajar fuera de los horarios (trabajar de noche, no dormir todas las horas, trabajar cuando se supone que es hora de descanso, no hay sol) Incrementa el riesgo de sufrir problemas cardiovasculares, diabetes. etc.
6 a 10 horas son lo recomendable para dormir.
Hicieron un estudio con ancianos y los que recibieron el morning sunlight y tenían buenos horarios de sueño, les mejoró la demencia senil.

Walk!
El ejercicio es bueno, pero puede ser complicado integrarlo a la rutina diaria.
Ayuda a disminuir depresión y la ansiedad.
Hack: camina a todos los lugares donde puedas ir caminando
disfrútalo, escucha música si quieres o escucha los sonidos de la naturaleza.

PLAY!
no solo los chicos juegan, es importante seguir haciéndolo como adultos.
jugar libera dopamina.
coleccionar, explorar, viajar, aventuras, experiencias culturales.
estamos "jugando" más de lo que creemos.
adultos que juegan tienen menos estrés, sufren menos enfermedades, mejora el romance entre parejas.

RELAJACIÓN
Aprende a respirar.
SLOW BREATHING. Controla la respiración. Ayuda con la ansiedad, menos estrés incluso ayuda con la depresión. Incluso incrementa nuestra capacidad cognitiva

WATER!
Cold shower. Feel the chill.

[Juan Rivera · Rating 5 out of 5]

Books can be pure entertainment or a way to learn and transform our lives. This BBC audiobook presents a powerful idea: change your body to change your mind, your health, and your life. Some concepts I already practice, others surprised me, and a few have inspired me to make real commitments.

✅ Food: We all know nutrition is key. The author says 70% of physical health depends on what we eat, and only 30% on exercise. My commitment: more fruits and vegetables, less junk food.

☀️ Light: Our bodies are designed to wake up early, but beyond that, the author emphasizes the importance of sunlight. I start my day locked inside a gym… How can I get more light? Maybe more outdoor walks.

🍷 Alcohol: Terrible, according to the author. Everyone around me says the same, and I think it’s time to listen. I currently drink one glass of wine a day (and no more). My commitment: quit the habit and only drink at social events where I can’t avoid it.

😴 Naps: During the pandemic, I took a daily nap and felt amazing. My commitment: bring them back at least 4 times a week.

🚶‍♂️ Walking and exercise: No problem here.

🎉 Play, be more playful: The author says it helps us feel good. I’m completely lost here—I don’t enjoy music, I don’t dance, I don’t play. I’m way too serious. My commitment: go out and “have fun” at least once a month. Will I make it?

🧘‍♂️ Breathing and meditation: Doing well in this area.

❄️ Cold exposure: The book highlights the benefits of cold water. A gym friend recommended it, I tried it once, and ended up with a nasty flu. But I’ll give it another shot, little by little.

To make these changes stick, I commit to reviewing my progress every three months. Who’s up for trying this too?

[Narmin Hajizada · Rating 4 out of 5]

“Can you hack it? Yes, you can!”

This book made me feel good about myself - a confidence boost for the way I already live. A lot of the information wasn’t new to me, but that just made me feel even prouder of the habits I already follow. That said, some episodes, like Let the Light In and Time to Play, introduced a few new insights that I really appreciated. I’ll definitely be soaking up the sun first thing in the morning and finally organising those weekly game nights with my fam. And if they ask why, I’ll hit them with the Science says so! card.

I especially loved the invited guests - researchers who backed up the ideas with solid research and explained why these things actually matter. It gave the podcast a more academic edge, which I enjoyed.

The only part I didn’t fully agree with was the last episode Feel the Chill. I’m not sure it’s something we need to hack - there’s already so much out there that I think this one can be safely ignored.

Overall, it’s a good listen - something to be enjoyed while walking in the park or doing everyday tasks, and gaining some interesting insights along the way.

(24 Feb 2025)

[Luca Nicoletti · Rating 3 out of 5]

The book delves into the intricate connection between physical activities and mental well-being. The author explores various practices to enhance focus, energy, and overall mental health. The series comprises episodes that discuss the benefits of consuming colourful plant foods, the impact of morning sunlight exposure, strategies to reduce alcohol intake, and the advantages of napping. ​
While the audiobook offers accessible insights into the mind-body connection, it may not present groundbreaking information for those already familiar with the subject. Its concise format serves as an introductory guide rather than an exhaustive analysis

[Dippit! with E.S.Jennette · Rating 3 out of 5]

I think this book was a great way to think of things that help you in general, especially if you want to lose weight. I think it is worth the listen.

There are 8 chapters or podcasts that help you rethink things like eating the rainbow, breath work as well as taking cold showers.

There are a lot of great things to do to help your body with the everyday 'stresses' that do occur. I think it can also help with anxiety and some depression as well.

[shaq · Rating 3 out of 5]

3.5 stars. short, sweet and easily accessible! i really enjoyed listening to this on my walk which was funny because it had an “episode” on walking so i felt like i already implement a lot
of the things it spoke to which made me feel good. with that said, i still found myself learning something new!

[Juan A. · Rating 4 out of 5]

I just finished of listening the audiobook and found it remarkably practical and straight to the point. The wealth of studies and research underpinning the book makes perfect sense, reinforcing good habits with a clear understanding of why they work. I was particularly intrigued by the effects of alcohol on our hormonal system and the long-term benefits of quality sleep.

[Igor Polyakov · Rating 5 out of 5]

While I was already familiar with many of the concepts in the book, it served as a powerful reminder of how to live a more fulfilling life. I'm grateful to the authors and interviewees for this valuable experience.

[AttackGirl · Rating 3 out of 5]

Made me feel like I have annual New Year’s resolution aka bad habit in exchange for new good ones but I’m not a supporter of such ideas why wait when you can start your day at any time, a change anything anytime so just do it now.

Say it SUGAR PILL! Yum!

[Heather · Rating 4 out of 5]

I really enjoyed the format of this audiobook. It felt more like a podcast…especially once she started interviewing experts in the field. Very engaging and I LOVED hearing all the different accents. Also, the cold plunge information was VERY intriguing.

[Jessica-sim · Rating 3 out of 5]

It’s fine, repetition of the basics never hurts.

Eat well, sleep well, move well, remember to take breaks and remember to have fun sometimes. Keep repeating till common sense becomes common practice.

[Shammah · Rating 3 out of 5]

This was ok. Mostly common sense advice. This is also another audiobook that is just compiled of podcast episodes. I miss real books. This was a free audible listen, so that’s why I chose it, but I’ll be more picky next time. I’ll take an actual audiobook over a podcast any day.

[Sarah Shiley · Rating 3 out of 5]

Enjoyable infotainment until the last section on cold water immersion, which made me question the scientific credentials and thoroughness of the person being interviewed (and the entire book by her inclusion).

[Lu Whelan · Rating 4 out of 5]

I will be honest, I don’t normally like this type of thing, but gave it ago. I enjoyed the first 1/2 informative but the last couple or so chapters weren’t my thing. I listened on audible which made the experience, I expect better than reading it myself..

[Amanda · Rating 3 out of 5]

3.5 rating: there was no brand new information that I didn’t already know, but I appreciate the note to recollect. I would recommend going back to this audio every year as a reminder/motivation to stay on track towards a better you!

[Natasha · Rating 4 out of 5]

Audiobook of 8 podcasts covering varying subjects.
1) Eat a rainbow
2) Let the light in
3) Think before you drink
4) Reboot with a nap
5) Walk yourself happy
6) Time to play
7) Harness your breath
8) Feel the chill.

[Sherrie · Rating 5 out of 5]

Great book. I personally will not be doing the cold water 💦 hack. I did like the food hacks. I didnt know sugar shrinks your brain 🧠 size and causes memory loss. I have taken alot of added sugar out of my diet.

[Karen Z · Rating 3 out of 5]

What a lovely piece of health audio!

Each chapter discusses small hacks and tips you can use on your body to heal your mind. These hacks are not very well known or common so you really do educated on new concepts, the why, the how and when