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

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)

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

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

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 162: Gingko and Brain Energy - What Science Actually Shows

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

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

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

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

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

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

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 151: Let ChatGPT Plan Your Perfect Summer

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

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.

EP 147: This 10 Minute Break Equals 180 Miles of Fitness

What if a simple 10-minute break could boost your energy, sharpen your focus—and quietly add up to 180 miles a year?

And what if simply standing more at work could help you burn 8.5 pounds a year—no gym, no sweat?

In today’s episode, you'll hear how micro-movements during your workday create massive benefits over time.

And how to take charge of your own workplace wellness —without waiting for your company to do it for you.

All of this without sacrificing your schedule.

Plus, if you’re in a leadership role, you’ll discover why you need to model wellness habits first.

Tune in to discover:

• How standing while you work can burn enough calories to equal 8.5 pounds a year

• The energy-enhancing magic of just one 10-minute walk

• Why the best wellness strategy starts with you, not HR

Listen now to take control of your energy—and your impact—at work.

EP 145: Upgrade Your Sleep - Here's What Actually Works

Struggling to sleep well? Or want to wake up with the maximum energy for your day?

In this episode, I’m joined by a top sleep expert - who has been central to my own sleep journey.

She and I break down what truly works for better sleep. We share our personal journeys with insomnia and the powerful, science-backed tools that finally helped.

You’ll discover how every cell in your body knows what time it is—and how to reset that internal clock.

From the gold-standard CBT-i method to surprising sleep saboteurs, you’ll walk away ready to reclaim your rest.

Hit play now to learn:

• Why mindset might be the key to falling asleep faster

• What to do instead of relying on sleep supplements

• How to set your body up for deep, natural sleep—even when life is stressful or hormones are shifting.

Upgrade your sleep and everything else changes.

Listen now and start upgrading your sleep tonight!

To get in touch with Mollie Eastman for her weekly insights or to schedule your personal sleep audit, reach out to Mollie@sleepisaskill.com

EP 144: What High Achievers Know About Energy That Most Don't

Feeling overwhelmed and tired trying to do all the right things for your health?

Elite achievers don’t waste time on endless wellness routines. They focus on the few things that actually work—and that’s exactly what you’ll learn how to do in this episode.

Discover the secret, based on Greg McKeown's book Essentialism, to lasting energy, mental clarity, and wellness that fits into a high-performing lifestyle (without burnout).

Listen now and learn how to stop doing more—and start doing what matters most.

EP 142: High-Performance Calm: 15 Fast Stress Solutions

Feeling wired, tired, and stretched too thin?

This laser-focused episode wraps up our stress series with 15 powerful ways to reduce stress. And you don't have to stop your life for a month to get calm. From smart daily habits to in-the-moment relief, these tools are fast, flexible, and totally doable.

Discover simple techniques like “being your own butler,” walking for serotonin boosts, escaping without guilt, and using your senses to reset—all designed for high performers who want calm without losing momentum.

Tune in now and create your own go-to list of fast stress fixes.

Because peak performance starts with inner peace.

Here’s the bonus video resource I mentioned, on “Being Your Own Butler”

EP 133: More Energy, Less Effort - The Smart Way to Recharge

Feel drained but don’t have energy for yet another wellness program?

You’re not alone.

What if boosting your energy didn’t require extreme workouts, rigid diets, or major lifestyle changes?

In this episode, find out the effortless shifts that help you recharge, stay sharp, and feel amazing.

Discover the power of micro commitments, simple habit triggers, and strategic energy upgrades that fit seamlessly into your busy life.

Plus, learn why doing less can actually help you accomplish more.

Ready to stop running on empty?

Tune in now and take the first step toward sustained, effortless energy. 

Here are a few of the resources I mention -

Why You Need More Sunshine Episode 32

Get Stronger, Starting Now Episode 48

Episode 122 - 132 - Start with this one
Systemize Your Wellness to Maximize Your Day - My Proven System

Grab your own free copy of my Feel Great - Be Great: The Ultimate Guide to Beating Burnout. Email me at sheri@thevireolife.com

EP 132: The Lazy Genius Hack to Beat Burnout

What if 80% of your energy gains come from just 20% of your efforts?

You don’t have to do everything to feel your best—just the right things.

Over a century ago, an Italian engineer and gardener noticed something strange: 20% of his pea plants produced 80% of the harvest. That same principle—now known as the Pareto Principle—applies to your health, energy, and even your workouts. The key to feeling amazing isn’t doing more—it’s doing what matters most.

Imagine getting stronger, more focused, and recharged without spending hours on routines that don’t actually move the needle.

Whether it’s your morning ritual, workouts, or stress management, the right 20% of effort can deliver the majority of your results.

Learn how to identify those high-impact habits and cut the excess that drains you.

Ready to work with your body instead of against it?

Tune in now to discover how the 80/20 rule can transform your energy and wellness.

For my Feel Great - Be Great: The Ultimate Guide to Beating Burnout simply email me at sheri@thevireolife.com

EP 131: The Mental Energy Mistake You Don't Know You're Making

Why is it some days you have energy and are super productive - and some days you aren't? Even when you've slept well?

The secret isn’t better time management.

It’s a hidden mental energy mistake most people make daily—without realizing it.

I came across this concept when studying the Enneagram with Suzanne Stabile.

The answer is about Mastering Your Three Mental Powers - Thinking, Feeling, and Doing.

When you learn to separate Thinking, Feeling, and Doing, your energy skyrockets.

You’ll get more done without burning out, stay sharp under pressure, and actually feel good while working.

Hit play now to uncover the mistake—and the simple fix that changes everything.