Chapters:
00:00 High Performance and Energy
04:21 “Movement Equals Energy”
06:49 Push Beyond Comfort in Workouts
11:49 Hydration and Growth Coaching
14:27 Boost Energy with Adequate Sleep
17:38 Prevent Burnout: Prioritize Sleep
20:39 Tea and Nighttime Reflection Ritual
26:04 Improve Task Productivity Strategies
29:30 “Optimize Deep Work with Batch Sessions”
31:40 Energy Mapping Exercise
37:53 Postpartum Sleep Challenges and Energy
41:02 Prioritizing Kids’ Energy Benefits Families
44:51 “Optimize and Protect Your Energy”
45:46 “Rate Podcast for Starbucks Gift”
In today’s episode, we’re diving into one of the most critical factors in high performance—Energy Management. Whether you’re a busy professional, entrepreneur, or mom juggling it all, maintaining consistent energy is essential for achieving your goals without burning out.
In Episode 182, we talked about how energy is the foundation for high performance. This episode takes it a step further with practical strategies to enhance your energy, covering everything from movement and nutrition to sleep, managing energy-draining tasks, and protecting your mental space.
What You’ll Learn in This Episode:
- How to naturally boost your physical energy through movement and simple wellness habits.
- The role nutrition plays in sustaining high energy levels (and foods that drain you).
- The surprising connection between sleep and brain health—and why 7+ hours matters.
- Daily, weekly, and yearly recharge strategies to avoid burnout.
- How to manage energy-draining tasks with prioritization and batch processing.
- Why protecting your energy from draining relationships is essential for long-term success.
- Energy tips specifically for moms balancing work, kids, and life.
Energy-Boosting Techniques Every High Performer Needs to Know
1 – Movement = Energy
Learn how incorporating simple movement into your day (even beyond scheduled workouts) can dramatically boost energy and productivity.
- Why workouts help with stress relief and energy even on tough days.
- Practical ideas: standing desks, short walks, walking pads, and 15–20-minute workouts.
2 – Nutrition for Sustained Energy
Eating closer to nature is key. Avoid processed foods, sugary snacks, and heavy meals that drain you. Instead, focus on whole foods, fruits, vegetables, and lean proteins to feel lighter, more energized, and clear-headed.
3 – The Power of Sleep
- Why the “I only need 6 hours” mentality is a myth.
- How sleep impacts mental clarity and brain health (hint: it clears out toxins like amyloid plaques).
- Practical tips for improving sleep habits to boost your energy and performance.
4 – Recharging to Prevent Burnout
Don’t wait for burnout to force you into rest mode! Learn daily, weekly, monthly, and yearly recharge strategies to protect your energy and prevent breakdowns.
- Yearly habits: Vacations, personal development retreats, and solo getaways.
- Daily habits: Journaling, digital detox, evening wind-down routines.
- Weekly habits: Digital-free Saturdays, meal prep Sundays, yoga classes, and early bedtimes.
5 – Managing Energy Drains
Discover how to identify and reduce energy-draining tasks and relationships.
- How to set boundaries with energy-draining people to protect your emotional well-being.
- Use the Red vs. Green Task Map to pinpoint what energizes you vs. what drains you.
- Tips on batch processing, deleting unnecessary tasks, and delegating.
6 – Energy Management for Moms
Moms, this one’s for you! Managing your energy while raising kids can feel impossible, but small adjustments—like improving their sleep, food choices, and limiting screen time—can positively impact your entire family’s energy and mood.
The Secret to Natural Energy: “The more you move or stand, I’m at my standing desk right now, or walking pad, or get out for some recharging walks throughout the day, you will find the more your energy naturally increases without things like caffeine or pre workout drinks or that kind of thing.”
Common Energy Myths—Busted:
- “I can push through and rest later.” No, burnout isn’t a badge of honor. Schedule rest before your body forces it on you.
- “I’m fine with 5–6 hours of sleep.” Studies show that less than 6 hours of sleep per night for a week reduces cognitive function, decision-making, and emotional regulation.
- “Caffeine will fix my low energy.” Caffeine is a short-term boost. Real energy comes from balanced sleep, hydration, and movement.
Sustaining your energy doesn’t happen by accident.
It requires intention and strategy. It’s about crafting a lifestyle where energy flows naturally from the things you do, the food you eat, the amount of sleep you prioritize, and the people you surround yourself with. These are the high-performance habits that can give you a competitive edge in life.
Action Step:
Take time today to reflect on what’s draining your energy. What’s one change you can make this week to protect and optimize it?
💡 Links & Resources:
- Books mentioned: Deep Work by Cal Newport, The Energy Bus by Jon Gordon
- Book a free clarity call if you want to dive into your own high performance on a deeper level.
My approach is designed for women with packed schedules.
Dream It Do It
Wellness Community
I’ll do the work of bringing the like-minded women together, you do the work of showing up and learning, simplifying your routine, and getting consistent results.
