A big thank you to Nourish Move Love for sponsoring today’s episode. You’ve heard me rave about their workouts — they’re effective, they’re quick, and they somehow pack so much challenge into such a doable time block. And the new Athlete25 program is absolutely what I’ll be doing in the New Year! It’s 25 minutes, strength-based, and you walk away feeling so good and strong. It’s totally free, and it’s the perfect routine-builder for a busy season. You’ll LOVE it! You can try it here for free
When you’re a high performer, you know this: when you begin your day with something hard, you carry that momentum into everything else. That’s why this week, I’m diving into the real habits that turn your health from “good enough” into a true performance edge. Whether you’re trying to get back into rhythm or you’re already consistent and craving a higher level, this episode will help you reset, refocus, and recommit to the habits that fuel your strongest self.
Why This Episode Matters Right Now
Over the past few weeks, I’ve been hearing the same themes from so many high performers:
“I’m overwhelmed.”
“My workouts are slipping.”
“I feel guilty taking time for myself.”
“I’m exhausted and out of rhythm.”
If you’re nodding along — I’ve been there too. And that’s exactly why I wanted to record this episode. Your health isn’t decorative. It isn’t a “nice to have” or something to revisit “when work slows down.” It’s the stovetop everything else cooks on. It’s the engine of your mental clarity, leadership, decision-making, creativity, and emotional resilience.
The Myths That Quietly Hold Us Back
Myth #1: “I’ll start when life calms down.”
I hear this one constantly — waiting for the perfect gym, class, schedule, or season. But the reality is simple:
The best workout is the one you’ll actually do.
For many of us, that means practical, friction-free workouts at home. That’s why I love Nourish Move Love — you press play, you move your body, and you feel the difference immediately.
Myth #2: “I need a huge time block.”
Nope.
Twenty minutes of movement.
Five minutes of stretching.
A short walk between meetings.
Two clean days of eating.
Three consecutive nights of sleep.
These tiny habits compound fast — and often, they’re all it takes to feel like yourself again.
Myth #3: “I’m too exhausted to work out.”
This one feels true… but the science is clear:
Movement creates energy.
You generate energy the way a power plant does — by producing it, not waiting for it.
The Invisible Energy Drainers
Even when you feel like you’re “doing everything right,” you may be fighting against hidden drains:
Alcohol
Two years alcohol-free taught me that even a couple drinks affect me for days.
It worsens sleep by 39%, elevates cortisol, creates brain fog, and delays recovery.
For high performers, it’s like starting Monday with a weighted vest.
Sleep Deprivation
Just one poor night reduces emotional regulation by 30%, slows cognition, and increases cravings. If leadership, parenting, or decision-making is hard — look here.
Not Knowing What Drains You
Some of us recharge in solitude.
Some recharge through connection.
If you don’t know which one you are, you burn energy without realizing it.
Social Media
It’s not just the time suck — it’s the comparison spiral, the judgment, the quiet motivation killer. Setting limits is essential for energy management.
What the Research Says About Cognitive Performance
Movement boosts cognition by 12–20%.
Twenty minutes a day improves memory, executive function, creativity, and decision-making.If you want sharper ideas, stronger leadership, and faster execution — move your body.
The Truth: Consistency Is Everything
You’re not starting over — you’re restarting. And intensity doesn’t create transformation.
Consistency does.
Your health is like watering a plant.
A huge bucket every two weeks won’t keep it alive.
A small pour every day transforms it.
Think:
Movement
Clean meals
Hydration
Sunlight
Sleep
Reduced alcohol
These are the foundational behaviors that outperform any supplement, any biohack, or any “quick fix.”
For Those Already Consistent: Where Can You Level Up?
If you’re already showing up — amazing.
But where have you gotten comfortable?
Where could you sharpen your physical edge?
Where could you push a little harder and build even deeper self-trust?
This is where good becomes great.
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