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

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 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 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 154: Let ChatGPT Lower Your Stress - In Seconds

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:

• Create instant reset routines using the Avoid–Alter–Adapt method outlined in Episode 24

• Generate personalized journal and meditation prompts

• Use ChatGPT to support calm breathing, mindfulness, and clarity

• Build stress strategies that flex with your day

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 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 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 143: 10 Healthy-ish Gifts to Elevate Mother's Day

Searching for the perfect (last minute) Mother’s Day gift?

Instead of candle or another mug she won’t use, try something that shows you really listen.

This episode shares 10 creative, healthy-ish gifts that support the things she already cares about—whether that’s less stress, more strength, or better energy.

From a boutique fitness pass to a professional decluttering session, these gifts are thoughtful, quick to prep, and tailored to what she’s been saying she wants.

There are gift ideas to lower her stress, increase her fitness and health, and help her eat better.

Hit play to get inspired and give a gift that lifts her up—mind, body, and mood.

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 141: Feed Your Focus - How to Eat to Heal Your Brain

If your brain feels slow - or just not like it used to—your food may be the key to getting your clarity and energy back.

Long-term stress doesn’t just wear you down—it physically damages areas of the brain.

The good news? You can reverse some of that damage.

And one of the most powerful ways to start is right on your plate.

In this episode, we’re breaking down the top 3 categories of anti-inflammatory foods that science shows can help heal your brain.

No extreme diets. No biohacking fads.

Just real, evidence-based nutrition that supports your focus, mood, and mental stamina.

You’ll learn:

• What to eat to reduce brain inflammation

• How certain foods support neurogenesis and brain repair

• The truth about powerful nutrients like astaxanthin (and what to eat to get it)

• The simplest way to start healing your brain through everyday meals

Feel more capable and focused again.

This episode is for you.

sheri@thevireolife.com

Email me for the free bonus guide to brain-boosting foods.

EP 140: Build Your Brain in 15 Minutes - No Books Needed

Chronic stress shrinks your brain—literally.

If you've been feeling foggy, forgetful, or fried, the culprit might be long-term stress—and the solution could be as simple as a brisk walk.

In today’s episode, you'll learn how stress harms your brain, especially the prefrontal cortex and hippocampus. (No, you don't have to be a brain scientist - you'll get an easy way to understand those parts of your brain)

Most important, you'll find out how exercise can actually reverse that damage.

Discover what movement supports brain repair, reduces inflammation, and stimulates neurogenesis (yes, that's real brain regrowth).

Plus, hear the research comparing 15 vs. 40 minutes of movement, so you know exactly what fits your goals.

If you want to boost focus, feel calmer, and think more clearly—without extreme workouts or giving up your lifestyle—this episode is your action plan.

Hit play and let’s move your brain forward.

Bonus: Want the free "Heal Your Brain Through Movement? Email me to get your quick reference guide to how to exercise to heal your brain.

sheri@thevireolife.com

EP 139: Stress is Killing Your Brain - Here's How to Reverse It

Think stress is just exhausting you? Think again.

Chronic stress literally shrinks your brain.

In this episode, you'll learn the science of how long-term stress damages key areas of the brain—including the prefrontal cortex and hippocampus—affecting your focus, memory, and decision-making.

The good news? You can reverse the damage.

Learn how one research-backed method (that’s surprisingly doable, even with a busy schedule) helps rebuild brain cells, reduce inflammation, and calm your mind.

It’s not "out there" — it’s science.

Listen now to protect your brain, lower your stress, and reclaim your sharp thinking.

EP 138: Instant Energy Reset - The Habit That Works in 60 Seconds

Ever feel like you’re running on empty?

What if one simple habit could instantly reset your energy, sharpen your focus, and help you feel clear-headed all day?

In this episode, I sit down with Erin Taylor, the author of Move, Rest, Recover, to uncover a science-backed energy reset that takes just 60 seconds—yet delivers long-lasting impact.

Erin shares:

✅ The #1 mistake most people make that drains their energy before noon

✅ How your breathing pattern could be the key to instant focus and calm

✅ A powerful micro-movement trick that reactivates your brain in seconds

Imagine tackling your day with calm, steady energy—no more slumps, no more struggling to focus.

This quick fix is practical, powerful, and proven to help you feel recharged anytime you need it.

Don’t wait—hit play now and unlock your instant energy reset!

For the free bonus that Erin shares with you - head here.

https://erintaylor.substack.com/realwellness.

EP 137: The Jaw Dropping Truth about Stress and Success

Chronic Stress Is Sabotaging Your Success—Here’s How to Fix It

Stress isn’t just making you tired—it’s impacting your decisions, your team, and your career.

But is "what's stressing you" the issue ... or is the way you think about stress the real issue?

In this episode, you'll tackle three powerful questions:

✅ How does chronic stress directly affect your success?

✅ What’s happening in your brain and body under stress?

✅ What’s a smarter way to handle stress for resilience and performance?

The key? Rewiring your response. You’ll learn:

• Why decision fatigue makes stress worse (and how to fix it).

• The hidden reason some people thrive under pressure while others burn out.

• Two immediate strategies to lower stress and boost success.

Don’t let stress call the shots. Tune in now and start taking back control.

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.

EP 130: Instantly Unlock More Focus & Energy - All Day Long

Do you start the day strong, but crash by afternoon? Despite good sleep, food, and movement? The problem isn’t your routine; it’s how you handle transitions.

Ancient cultures honored these "in-between" moments, but today, we rush through them, leaving our brains overstimulated and drained.

The fix? A simple 3-step transition habit that keeps your energy steady.

Bonus insight - this habit takes zero time.

In this episode, you’ll learn:

• How transitions reset your energy (and why not transitioning well drains you)

• The science behind mental pauses and focus

• Fast ways to refresh your mind between tasks

Stop ending your day exhausted. Try this easy habit and feel the difference now.

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

EP 129: The Shift That Took Me from Burnout to Peak Performance

You’ve been making all the “right” choices—eating better, taking walks, leaving work on time. So why does your energy still feel like it’s slipping?

If you’re frustrated that healthy habits aren’t giving you the energy you expected, you’re not alone.

I’ve been there. I was doing everything by the book—hydrating, exercising, even managing my schedule—but I was still exhausted. Then I discovered one powerful shift that changed everything. And today, I’m sharing it with you.

In this episode, you’ll learn:

• The common mistake that keeps high achievers stuck in low energy

• How to spot hidden energy drains you don’t even realize are there

• A simple way to test what actually fuels your energy

Imagine finishing your workday still feeling sharp and focused. That’s what’s possible with this shift.