“small habits, big health”
Dr Esmaeili · Plastic Surgeon · UCL Lecturer
small daily habits build consistency and transform your life over time. It is about taking the first, most minor steps daily. It is about slow progress, not perfection. It is about accepting failure as a learning opportunity to adjust, recalibrate and restart.
kaizen: the science of small, lasting change
Kaizen — the Japanese science of small, lasting change. 1% better every day beats willpower and overhauls. Small habits, big health.
walking is the most underrated exercise for mind and body
The benefits of walking — the most underrated exercise for body and mind. A simple daily habit with outsized returns. Small habits, big health.
“tired of diets? try the mediterranean way.”
The Mediterranean diet, without the rules — a simple, science-backed way to eat well. Small habits, big health.
the science on weight training
The science of strength training — why lifting weights protects your body, especially after 40. Small habits, big health.
hydration habits: drinking more water increases energy and focus
The benefits of drinking water — how better hydration boosts energy and focus. A simple daily habit. Small habits, big health.
reflection & resolutions
Why New Year's resolutions fail — and how small habits, not willpower, make change last. Small habits, big health.
what makes tennis the ideal sport
A plastic surgeon who plays 3–4 times a week — and the science agrees. The Copenhagen City Heart Study found tennis linked to the longest life expectancy of any sport. Small habits, big health.
the balance of being
How to find balance in life — calm in a busy world comes from small, steady adjustments, not dramatic change. Small habits, big health.
why movement is medicine
Why movement is medicine — the science of active living, and why sitting is the new smoking. Small habits, big health.
how to change bad habits
How to break bad habits and build good ones — the science of lasting change, without willpower. Small habits, big health.
show up first, improve later
show up first, improve later — why consistency and progress beat perfection, every time. Small habits, big health.
why is sleep so important
Why sleep is so important — the science of rest, and simple habits for better sleep. Small habits, big health.
Balance.