Celebrity Health – Marisa Peer

Therapist, speaker and author Marisa Peer talks to YHL about how our thoughts can influence our physical and mental health and wellness

Marisa Peer is a globally renowned therapist, speaker and best-selling author who has worked with Olympic athletes, CEOs and Hollywood stars for more than 30 years. She is the creator of Rapid Transformational Therapy (RTT), a pioneering therapeutic method that combines the best of hypnotherapy, cognitive behavioural therapy and neuroscience. She has more than 2.7 million followers and subscribers across all social media channels, and has just released her sixth book, Your Mind Your Rules.

Q: Your new book explores the power of our thoughts and beliefs. What do you hope that readers will take away from it?

Marisa: I want readers to realise that they can transform their lives by changing the way they talk to themselves. This shift can positively impact their health, relationships and overall mindset. It’s essential to understand that thoughts dictate feelings, which in turn dictate behaviours. By changing your thinking, you can change your life. A simple way to start practising this daily is by paying attention to your self-talk. Phrases like ‘This is hell,’ ‘This is a nightmare,’ or ‘This is driving me crazy,’ often refer to mundane situations like waiting in line or dealing with traffic. By minimising negative self-talk and maximising positive affirmations, you can fundamentally and permanently transform your life.

Q: What’s the biggest misconception people have about creating healthier habits and making lasting changes?

Marisa: The most significant misconception is that creating healthier habits and making lasting changes is hard, time-consuming and difficult. In reality, change can happen in moments. For instance, if you’ve ever eaten something that made you ill, you likely never want to consume it again because your brain associates pain with that food. We can change in three ways: instantly, cumulatively and retroactively. Once we initiate changes, they can last a lifetime. The idea that change is hard or that ‘I can’t change; it’s just the way I am’ is fundamentally untrue. From birth, we are always changing, and there are ways to make that change sustainable.

One method is to affirm positive statements like, ‘I love this,’ or ‘I love coffee without sugar.’ Although it may not feel true initially, repeating these affirmations can lead to genuine enjoyment. Remember, every action is driven by a thought; therefore, changing your thoughts about running, going to the gym or even tidying up can make these actions much easier.

Q: What does healthy living mean to you personally, and what advice would you give to someone who wants to feel happier, healthier, and more energised?

Marisa: Healthy living has been overcomplicated. It boils down to a few essential practices: eat nutritious foods, stay hydrated, move your body and get adequate sleep. It really is that straightforward. Happiness is a choice. The way you speak to yourself is also a choice. If you want to be healthy, choose to be happy. Many people obsess over diets or exercise regimens while remaining unhappy because it becomes a chore.

For me, healthy living means waking up happy, free from stress and not feeling overwhelmed. I prioritise making meetings later in the day to allow myself time to enjoy a cup of tea, read the news and engage in relaxing activities. To feel happier, remember that happiness is an inside job. It’s not a destination; it’s a journey. Avoid saying, ‘I’ll be happy when...’ Instead, say, ‘I’m happy now. I have a home, a family, and wonderful friends.’ For health, focus on those four essentials again: eat healthier foods, drink water first, stay active and ensure you get enough sleep. Also, remember that energy comes from your thoughts. Saying things like, ‘I love my life” can shift your feelings. I start each day by appreciating small pleasures, like the feel of my sheets or the scent of my shower gel, which boosts my energy.’

Q: How important is nutrition to your overall wellbeing?

Marisa: Nutrition is crucial for my wellbeing, as it is for everyone. We are what we eat; our bodies rely on fuel. If I eat poorly, I notice my energy levels drop and my skin can react negatively, which motivates me to prioritise healthy eating. I begin each day with water and consume a lot of protein while avoiding ultra-processed foods. I always ask myself, ‘Is this real food?’ and try to limit packaged items. My diet consists mainly of fish, salads and vegetables, especially roasted ones, which I’ve grown to enjoy over time. I also drink smoothies occasionally and stay hydrated with plenty of water. My daily supplements include coenzyme Q10, fish oils and magnesium, as I believe minerals are vital for overall health. Magnesium oil, which I spray on my legs at night, is particularly beneficial for sleep.

Q: How do you like to stay active, and what role does exercise play in supporting your mental health?

Marisa: I love staying active through swimming, pilates and weightlifting. However, my travel schedule sometimes interferes. Even so, I consistently walk a lot, take the stairs rather than the lift, and aim for half an hour of walking nearly every day. Movement is crucial; whether walking, swimming, or working out, I always feel better mentally and physically afterwards. Exercise is not only beneficial for physical health but also has anti-ageing effects.

Q: When life feels overwhelming, what are your favourite ways to reset and restore a sense of calm?

Marisa: Stress is a common concern. When life gets overwhelming, I remind myself that my psychology constantly interacts with my biology. Instead of saying, ‘I’m stressed,’ I might frame it as, ‘This is challenging, but I will navigate through it and relax afterwards.’ I view myself like a battery that needs recharging. If I’ve had a hectic week, I might take a day to unwind – reading, watching TV, or doing very little. After a busy day, I find comfort in relaxing activities like watching a TED Talk or enjoying a bath. It’s vital to find what relaxes you, whether it’s music or spending time with friends.

Q: If you could share three simple, natural wellbeing tips that anyone could start today to improve both their physical and mental health, what would they be?

Marisa: Firstly, increase positive self-talk. Affirm statements like, ‘I’m a good person,’ ‘I’m kind,’ or ‘I’m smart.’ Amplify positive thoughts while minimising negative self-talk. Instead of saying, ‘I’m an idiot,’ reframe it to, ‘That was a challenge.’ Create simple affirmations. Develop statements like, ‘I’m enough,’ or ‘I matter,’ and repeat them frequently. Incorporate these affirmations into passwords for daily reinforcement. Lastly, listen to your body: When choosing food, ask yourself, ‘What does my body want?’ This mindful approach helps you make healthier choices, focusing on what your body truly needs rather than what you might crave.

These habits support both physical and mental health. Above all, believing in yourself and understanding that you matter is foundational – get that right, and everything else tends to fall into place.

Your Mind Your Rules by Marisa Peer is published by Flight Books in partnership with Ebury and Penguin.

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