Welcome back to your "Health, Wealth, and Knowledge" update — designed to help you stay sharp, strong, and inspired at work and in life.


Here’s this month’s curated mix of practical advice, insights, and small things you can do to make a big impact on your well-being.

Morning light

How 10 Minutes Outside Can Change Your Day

Morning sunlight exposure regulates the body's circadian rhythm, the internal biological clock responsible for sleep-wake cycles, hormonal secretion, and metabolic functions. Exposure to natural light shortly after waking stimulates the production of cortisol, a hormone necessary for alertness and energy, and suppresses melatonin, the hormone responsible for sleep.

Finding: A Stanford University study indicates that individuals who obtain 10–20 minutes of morning sunlight within an hour of waking experience improved sleep onset latency (time taken to fall asleep) and overall sleep quality. Furthermore, their mood and cognitive performance during the day significantly improved statistically.

Key Tip: Even on overcast days, outdoor light exposure is 10–50 times stronger than indoor artificial lighting, ensuring the benefits remain consistent regardless of weather conditions.

🎧 Learn More: Huberman Lab – Using Light to Optimise Health

Micro Habits

How Tiny Changes Lead to Big Results

Micro-habits involve making small behavioural changes that seem trivial, but when performed consistently, they lead to substantial transformations over time. Unlike large goal-setting, which often leads to burnout or failure, micro-habits rely on the principle of compound growth.

Finding: Research from Duke University demonstrates that approximately 45% of everyday actions are driven by habit rather than conscious decision-making. Initiating behaviour changes at the micro-level improves the likelihood of long-term adherence by reducing psychological resistance.

Key Tip: Examples of micro-habits include doing one push-up a day, flossing one tooth before bed, saving $5 a week automatically, or writing one sentence in a journal. The critical aspect is repetition, not scale.

🎥 Learn More: What Happens if You Get 1% Better Every Day?

Truth About Hydration

Are You Drinking Enough?

Proper hydration is critical for maintaining physical endurance, cognitive function, and emotional stability. Even mild dehydration (loss of 1–2% of body weight through fluid) has been shown to impair concentration, slow reaction times, and increase feelings of fatigue and irritability.

Finding: A study in the American Journal of Clinical Nutrition found that a 1.36% fluid loss led to degraded mood, increased perception of task difficulty, and reduced concentration. Another meta-analysis indicated that cognitive functions such as memory recall and vigilance decrease noticeably under mild dehydration conditions.

Key Tip: For individuals exposed to hot environments (e.g., truck drivers, machine operators), the recommended water intake may rise to 3–4 litres per day, adjusted for activity level and ambient temperature.

📖 Learn More: How Much Water to Drink Each Day | Dr. Andrew Huberman

Fuel for Performance

What You Eat Affects How You Work

Food isn't just fuel — it's your body's building material.

Poor eating habits, especially skipping meals or relying on processed foods, can lead to low energy, brain fog, slow recovery, and work irritability. For drivers, operators, and anyone in demanding roles, smart nutrition keeps reaction times sharp and concentration strong.

Finding: Studies published in The British Journal of Nutrition show that diets high in whole foods (like fruits, vegetables, lean proteins, and healthy fats) are linked to 30% faster reaction times and improved problem-solving ability compared to high-processed-food diets.

🎥 Watch: How the food you eat affects your brain - Mia Nacamulli

Manage Money Smarter

3 Things You Can Start Today

Financial stress remains a leading cause of anxiety and diminished workplace productivity. Establishing straightforward financial habits such as automated savings, budgeting apps, and mindful spending can substantially improve financial resilience and reduce mental strain.

Finding: Data from the Australian Securities & Investments Commission (ASIC) indicates that Australians who actively monitor their budgets are twice as likely to feel financially secure compared to those who do not. Additionally, households with automatic savings mechanisms reported 24% higher emergency fund balances.

Key Tip: Begin by setting up an automatic transfer to savings after each pay cycle, utilise free budgeting tools like Pocketbook or Frollo, and conduct a quarterly review of subscription services to eliminate unnecessary expenses.

🎧 Learn More: The Barefoot Investor – 3 Simple Money Moves

MGM Bulk is proud to introduce an exclusive corporate employee discount of 8% with HBF, which is available to new and existing members.

Employee Assistant Programme (EAP)

We are pleased to offer our employees the Employee Assistance Program (EAP), a valuable resource designed to provide professional counselling and support for personal and work-related challenges.
This program extends its services to all employees, their partners, and dependent children.

  • The Employee Assistance Program (EAP) provides professional counselling for all employees, their partners and dependent children to help resolve personal and work-related problems.

    The counselling services provided by the EAP are:

    • confidential

    • voluntary

    • staffed by professional and experienced counsellors

    • The company offers up to 3 therapy sessions at no cost to you

    Seeking counselling at an early stage can prevent a relatively minor concern from developing into a significant problem.

    If you are unsure whether counselling would help your situation, you can telephone to discuss your concerns before making an appointment.

  • To ensure timely intervention and prevent minor concerns from escalating, the company offers up to three therapy sessions at no cost to you or your family.

    Key features of the EAP counselling services include:

    Confidentiality: All counselling sessions are strictly confidential to ensure your privacy.

    Voluntary: Seeking counselling is entirely voluntary, and you can decide if it suits your needs.

    Professional Counselors: Our EAP is staffed by experienced and qualified counsellors who are well-equipped to address various issues.

  • The EAP counsellors have expertise in addressing various personal and work problems, such as stress at home or work, relationship issues, problems with children, anxiety and depression, alcohol and drug concerns, and conflicts.

    Accessing counselling is easy; we have partnered with Relationships Australia and Rob Tiller as our EAP providers.

    To schedule an appointment, please get in touch with Rob Tiller or Relationships Australia and inform them that you are an employee of MGM.

    • Rob Tiller
      Phone: 0400 900 066
      Qualifications: Grad Diploma (Counselling), BS Psychology (Hons), & Cert IV Relationship
      Education Services: Phone consultations or in-person meetings (based in Perth), specialising in male-friendly counselling, anger management, and relationship repair.

    • Relationships Australia
      Phone: 1300 364 277
      Services: Offering a wide range of programs, including counselling, to support individuals, couples, families, and communities for over 65 years.

    In addition to these services, we have provided helpful contact numbers for Lifeline, Beyond Blue, Mens Line, Kids Helpline, Headspace, and the Suicide Call Back Service.

    Remember, our Human Resources Team at MGM is also here to support you.
    Don't hesitate to contact them at 08 9792 5884 if you need assistance or have any queries.

    Your well-being is our priority, and we encourage you to take advantage of this valuable resource whenever needed.