EP 167: You're Not Tired - You're Ultra Processed - Regain Real Energy

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You eat what’s healthy - according to the food packages. You exercise. You even get enough sleep most nights.
So why are you still dragging through the day?
Here’s the truth most professionals never hear: it’s not your workload or your willpower—it’s where you’ve been lied to about your food.

Ultra-processed foods are sometimes marketed as “healthy” but they’re actually hijacking your energy, focus, and health.

In this episode, you’ll discover:

  • How ultra-processed foods inflame your brain and dull motivation.

  • The hidden ways they create energy crashes and afternoon fog.

  • Why even “clean” protein bars, flavored yogurts, or oat milk lattes can work against your performance.

Imagine feeling steady, clear, and alert all day—not wired, not wiped out.
When you upgrade your daily fuel, you regain your natural energy rhythm, sharpen your focus, and improve your health.
You don’t have to overhaul your diet—just learn how to recognize what’s real vs. what’s re-engineered.
Press play and take the first step to getting your real energy back.

EP 166: Why Hiking Boosts Your Brain (And How to Do It Right)

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Feeling drained from stress? The fastest way to recharge your focus might not be another latte—it’s a hike.

Hiking doesn’t just clear your head.

It’s proven to lower cortisol, increase creativity, and grow brain cells.

But if you’re new to hiking, the trails can feel confusing: What shoes do you need? How do you read trail signs? What’s safe?

This episode breaks down everything you need to know about how to start hiking confidently and safely, even if you’ve never stepped off a paved path.

You’ll learn:

  • How to stay hydrated without carrying too much weight

  • The best beginner-friendly shoe and sock options

  • What common trail markers mean (and how to read them)

  • When to bring a friend, compass, or first aid kit

  • Smart altitude and training tips for longer hikes

Whether you’re hiking for brain health, stress relief, or adventure, you’ll finish this episode feeling prepared and energized.

Listen now to discover how to start hiking the right way—so you can lower stress, recharge your energy, sharpen focus, and boost your brain naturally.

Here are the bonus resources I mentioned -

First Aid Essentials for Hiking and Home (Video)

The Surprising Energy Benefits of Nature Walks (Real Wellness Podcast)

EP 165: Traveling for Work? Here's the Secret to More Energy

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If travel leaves you running on fumes, you’re not alone.

Between airports, meetings, and hotel food, even the most seasoned travelers feel drained.

But what if you could step into every meeting feeling focused and energized, instead of wiped out?

In this episode you’ll discover how to plan your travel around five key energy zones that make or break your performance:

  • Sleep: how to rest well even in noisy hotels

  • Stress: what to do when plans change—or people test your patience

  • Exercise: creative ways to fit movement in on the go

  • Food: how to eat for energy (even with limited options or allergies)

  • Sunlight: the underrated secret to staying alert and positive

These aren’t extreme hacks or rigid routines—they’re simple, doable shifts that help you think clearly, feel calm, and show up at your best anywhere in the world.

Listen now.

Then choose the strategy to take on a test-flight.

Because your work deserves your best energy—no matter where you are.

Here are the bonus resource links I mentioned:
How to Eat a Powerful Plate
Meet Your Stress-Busting Avatars

Video of Packing Food for Your Hotel Room

EP 164: The Secret to More Energy and Freedom in Quarter Four

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Quarter Four is here — are you pushing hard but feeling drained?

In this episode, I’m joined by Grammy-nominated author and creative entrepreneur Deborah Johnson, who shares her secrets to finish the year strong without burning out.

From biking across Spain to running multiple businesses, Deborah knows how to design a life fueled by freedom, values, and energy — not exhaustion.

Listen in and discover:

  • The secret to unlocking more freedom and energy in Q4

  • How to use AI to plan smarter for a powerful 2026

  • Simple systems that create flexibility instead of stress

Hit play now to learn the secret to finishing this year strong and entering next year energized.

Click here for all of the free resources Deborah has for you.

https://goalsforyourlife.com/djworks/

EP 163: The Hidden Advantage of Concierge Medicine You Can't Ignore

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Tired of the 10-minute doctor visit that leaves you still wondering "Why don't I have all the energy and calm I need?"

In this episode, you'll explore the growing movement of concierge medicine and how it compares to the traditional, insurance-driven healthcare model.

Discover why so many high achievers are turning to this approach for deeper conversations, faster access, and a true partnership with their physician.

If you’ve ever wished your doctor actually had time to listen—or wanted a healthcare experience that feels personally designed for you—this conversation is a must listen. You’ll learn what questions to ask when choosing a physician and how to build your own suite of wellness advisors that supports your performance, longevity, and peace of mind.

Press play to discover if concierge medicine could be the game-changer your busy life and career demand.

Reach out with questions to sheri@thevireolife.com

To connect with Dr. Ronya at Rapha Health, reach out to info@raphahealthcare.net

EP 162: Gingko and Brain Energy - What Science Actually Shows

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Feeling unfocused? Wondering how to keep your brain sharp?

Enter the Ginkgo tree. These fan-shaped leaves have been used for centuries to support memory and circulation. Modern science has tested Ginkgo for mental performance, and the results are… surprising and mixed. Some studies show short-term boosts in focus and processing speed, while others reveal little long-term benefit for healthy adults.

In this episode, you’ll discover:

  • How Ginkgo actually works in the brain

  • What the research shows for healthy professionals vs. aging adults

  • Practical tips if you want to try Ginkgo tea or supplements yourself

    Listen now to find out if Ginkgo deserves a spot in your wellness routine—or if you’re better off with other tools for sharper focus.

EP 161: Peak Performance - The Neuroscience of Doing Nothing

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What if the smartest thing you could do for your energy and your performance was… nothing?

Neuroscience shows that unstructured time isn’t wasted—it’s when your brain’s default mode network activates.

That’s where problem-solving, creativity, and insight spark to life.

High performers know: stillness is a strategy.

In this episode, you’ll learn:

  • Why “doing nothing” boosts creativity and decision-making

  • How strategic disengagement lowers stress and resets focus

  • Seven simple ways to design mental spaciousness into your busy week

Ready to reframe rest as your competitive advantage?

Press play now and discover why doing nothing may be the most productive move you’ll make all week.

Got questions? Reach out to sheri@thevireolife.com

EP 160: How Elite Performers Recharge Energy - The Science of Rest

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Think the secret to high performance is pushing through tired? Science says otherwise.

Your brain and body are wired for cycles of work and recovery. Ignoring rest drains your energy, focus, and creativity.

Honoring it? That’s where your real edge begins.

In this episode, you’ll discover:

  • Why Deep Rest lowers stress and protects long-term health

  • How ultradian rhythm breaks supercharge focus and productivity

  • The surprising performance benefits of meditation and intentional downtime

Ready to design rest into your week and take back your energy?

Hit play now—and start building Energy by Design.

EP 159: Peak Energy Scheduling - Win Back Hours Every Week

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Ever notice how one task flies by in the morning but drags endlessly at night? It’s not your workload—it’s your energy cycles.

In this episode, we explore the science of Ultradian rhythms and how they shape your productivity. You’ll hear:

  • A story of a businessman who wasted hours working at the wrong (for him) time of day

  • The difference between larks and owls—and how to know which you are

  • How to map your personal peak energy zones so you stop fighting your natural rhythms

Imagine scheduling your deep work, creative projects, and even your meetings at the exact time your brain is primed to shine.

No more late-night struggles or sluggish afternoons. Just focus, flow, and freedom.

Here’s “The Shift That Took Me From Burnout to Peak Performance” I mentioned.

Want to put this into practice? Get your free Peak Energy Scheduler—email me at sheri@thevireolife.com and I’ll send it right to you.

EP 158: The Weekly Blueprint High Performers Use

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Ever feel like your calendar is running you—draining your focus, your energy, and even your health?

High performers know that energy isn’t an accident—it’s a design.

In this episode, you'll learn a simple, repeatable blueprint to create a week that fuels you instead of burning you out. You’ll learn how to align your schedule with what your body and brain need most—without adding more to your plate.

Imagine a week where your meals are already set up for success, your movement fits into your ever-changing calendar, and you’ve built in margin that makes you sharper, calmer, and more productive. That’s not wishful thinking—it’s practical design.

(And yes, even teams benefit when leaders plan this way—something author Tom DeMarco highlights in Slack.)

Listen in to discover:

  • How to spot what meal prep really needs your attention vs when it can go on auto-pilot

  • The smartest way to fit movement into a shifting schedule

  • Why margin isn’t wasted time—it’s your productivity secret

  • How this blueprint gives both you and your team more capacity

Tune in now and start designing the week that fuels you—because high energy is no accident.

Got questions on how to have more energy?

Reach out to me at sheri@thevireolife.com

EP 157: The One Thing Missing in Your Energy Plan

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High performers don’t lose energy because they lack discipline. They burnout because energy is leaking out in places they can’t see.

Here’s the insider truth: even the finest nutrition, training, and recovery strategies can’t overcome the silent energy drain of living out of sync with your values.

When your calendar reflects obligations instead of what truly matters, you’re running at half power—no matter how healthy you eat or how much you sleep.

In this episode, you’ll learn the high-level values alignment practice I use with executives and leaders to:

  • Align daily decisions with their deepest priorities

  • Eliminate the hidden drains stealing focus and stamina

  • Access the kind of calm, confident energy money can’t buy—but clarity can unlock

Discover what the most energized leaders do differently—and how you can too.

EP 156: Clear Mind, Cool Herbs - Unlock Your Mental Edge

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Feeling foggy or distracted lately? Before you reach for another cup of coffee for false-energy, there’s a refreshing solution growing right in your herb garden. Well, or your grocery shelves.

Meet your new focus allies: basil and mint.

These vibrant herbs do more than flavor your meals or scent your tea—they’re packed with science-backed brain benefits. From reducing mental fatigue to boosting clarity and focus, basil and mint might just be your brain’s favorite upgrade.

In this quick, energizing episode, you’ll learn:

  • Why mint can help with memory, clarity, and even alertness

  • The unique compound in basil that supports executive brain function

  • How to enjoy these herbs daily (without becoming a full-time gardener)

Ready to think sharper and feel fresher—naturally?

Tune in now and discover how two simple herbs can unlock your mental edge.

The essential oil spelling I promised - Eugenol and Linalool

Also, here are the resources I mentioned:
Holy Basil vs Sweet Basil Video

Decision Making Mastery: Dopamine, Serotonin, and the Last-Samurai

Got questions? Reach out to me at sheri@thevireolife.com

EP 155: The Summer BBQ Foods That Boost Your Brainpower

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Think your summer favorites are just tasty? Think again.

Turns out three BBQ staples are powerful brain boosters hiding in plain sight.

They hydrate your brain, protect your neurons, decrease inflammation, improve your ability to think and problem-solve -- all so you have your best energy and lead better.

Imagine walking into your next meeting with more clarity, energy, and confidence… just by making a few smart swaps at the grill this weekend.

This isn’t about overhauling your diet—it’s about leveraging simple, delicious upgrades that fuel your brain while you enjoy summer.

In this episode, you’ll learn:

  • Why 5 key elements in watermelon to boost your brain

  • The difference between grass-fed beef and conventional beef for your brain health

  • Unique ways to enjoy tomatoes to protect your brain cells

Listen now and give your BBQ a brainpower upgrade.

Reach out with your questions - and favorite recipes for these powerful foods - to sheri@thevireolife.com

EP 154: Let ChatGPT Lower Your Stress - In Seconds

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Too tired and stressed to think straight? You don’t need yet another app. You need stress-relieving prompts for AI.

In this episode, you’ll learn how to use ChatGPT to manage stress in real time—whether you’re racing between meetings, juggling family needs, or just overwhelmed by it all.

Get ready to:

Seriously. It is all possible with AI and you'll know how after this episode.

Listen now and try the prompts that help you feel calmer in seconds.

Want a personalized approach to sustainable energy and focus? I'd love to hear your story.

Reach out to sheri@thevireolife.com

EP 153: The Busy Pro's Shortcut to Staying Active

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Between meetings, travel, and brain fatigue, even the best intentions to move more can get sidelined.

Which then keeps you from building your energy.

Sound familiar?

In this episode, you'll learn how to use ChatGPT as your behind-the-scenes fitness assistant—so you can stay active, consistent, and energized without overthinking it.

Here are some highlights:

  • How to generate workouts that fit your schedule, energy, and location

  • The prompts to use when you’re short on time

  • Ways to keep your fitness fresh—so you actually stick with it

Listen now and start using AI to take the pressure off your fitness routine.

Want personal support that adapts with your lifestyle? Reach out to me at sheri@thevireolife.com and we'll set up a time to chat about your goals. No pressure.

EP 152: Use This AI Trick to Eat Smarter - Fast

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Too busy to meal plan an energy boost? Decision fatigue hitting hard by lunchtime?

Listen in to learn how to use ChatGPT to simplify nutrition—without obsessing over numbers, strict diets, or complicated prep.

You’ll get:

  • Copy-paste prompts to build balanced meals fast

  • Ways to customize food ideas to your workday, travel, or energy

  • How to use AI to stay consistent—even on the busiest days

No more "what should I eat?" spiral.

Listen now to get the prompts and start eating smarter—without extra effort.

Want to stick with your high-energy habits? Feel free to reach out to me with your questions - sheri@thevireolife.com

EP 151: Let ChatGPT Plan Your Perfect Summer

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Too tired to plan? Too hot to think?

Juggling plans for the summer travel, camps, hot days, work deadlines when your staff is out on vacation, plus your wellness? Summer can quickly turn into overload.

In this episode, I’ll show you how to use ChatGPT like a personal assistant to create refreshing, low-stress summer routines tailored to your energy, family schedule, and even the weather.

Whether it’s a rainy weekend, a heatwave, or just a jam-packed workday, you’ll get ready-to-use prompts to help you stay energized, grounded, and well—without overthinking it.

Listen now.

And head to the transcript on your listening platform to grab the prompts to copy and paste.

EP 150: The Secret to High Performance Isn't Working More

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What if there is a way to work that actually makes you better - without working more?

In this conversation with Rich Ellis, he shares how he used to push through all day.

Then he made a surprising shift. By cutting his work hours and intentionally bringing high energy habits into his life he saw more success, not less.

In this episode, he shares the mindset and schedule that helped him lead better, think clearer, and still make it home for dinner.

What you’ll hear inside:

  • The non-negotiables to keep you grounded and performing

  • How to define success without losing yourself

  • The surprising productivity benefit of ending your day at 4PM (Ok. At least by 5 PM)

  • One question every leader should ask weekly

Listen now—especially if you’re driven, tired, and wondering if there’s a smarter way.

To connect with Rich, go to https://richellis.nz/

And on Instagram richsellis and Linkedin Richard Ellis

EP 149: I'd Trade My Bonus to Get My Life Back - Burnout Regrets

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An executive shared, “I’d trade my bonus to get my life back.”

Burnout is real—and it’s costing more than you think.

In this powerful episode, Dr. Lani Jones shares the hidden drivers of burnout, what leaders get wrong, and small shifts that boost morale (without costing a dime).

You’ll learn:

  • The 1 question every leader should ask their team

  • Why recognition beats raises

  • How to spot burnout before it spreads

  • Where to start when your own energy is drained

(The swimmer I mentioned in the episode is Florence Chadwick. She was less than a half mile from the coast when she asked to be pulled out of the water and fog, saying "If I could have seen the land, I would have made it.")

Press play and reclaim your energy—without losing your edge.

EP 148: Work-Life Balance is a Myth. Try This Instead.

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Are you trying to find the elusive work-life balance? In your workplace, are you trying to "wellness programs" but not getting higher energy and productivity for you team?

In this episode, my guest and I dig into how many wellness initiatives leave people feeling like they’ve failed—when really, the system’s flawed.

We unpack why gym reimbursements and step challenges often fall flat… and what actually moves the needle instead.

You’ll learn what real wellness looks like: flexible, inclusive, and designed for actual humans with actual lives.

From culture shifts to quick wins, we share what helps people thrive at work and beyond.

Hit play to rethink your wellness — and wellness for your workplace.

Click here for Steven's TedX talk that's just released.