EP 180: These 4 Nutrients Keep Your Immune System Ready

Immune health isn’t built from a bottle.

It’s built at your meals.

While supplements get the spotlight, it is food that does the real work.

In this episode, you'll uncover the busy-lifestyle-friendly foods high in the four key immune nutrients:

• Vitamin D

• Vitamin C

• Vitamin A

• Zinc

All with a food-first approach.

If you want to:

• Stay well through winter

• Support immunity without extremes

• Protect your energy as a busy professional

This episode gives you the essentials.

Listen to learn:

• What parts of your immune system nutrients strengthen

• When supplements help — and when food is enough

• Fast meal ideas you can use immediately

Listen now and share with someone who wants simple winter nutrition.

For the quick reference list I promised, reach out to me at sheri@thevireolife.com and type "Best Immune Foods"

For the recipe video I mentioned, head here.

This podcast is for you: a busy professional who wants to have it all: Energy. Wellness. For a life you love!

EP 179: 7 Must-Know Habits to Beat Colds Before They Start

You don’t get sick in winter because it’s cold.

You get sick because your energy and immune defenses are depleted.

Most "how to stay well" advice focuses on supplements as the superstar.

But the strongest immune protectors are behavioral and biological.

Listen and learn:

• Why winter actually creates higher illness risk

• How sleep loss, stress, and low sunlight weaken immunity

• Why simple precautions still matter

• How exercise can help — or hurt — immune function

If you want to:

• Avoid the fatigue → illness → deeper fatigue cycle

• Stay clear-headed and energized through winter

• Protect your immune system without overhauling your life

This episode gives you a smarter framework.

EP 178: Stop Chasing "Should" Goals - Choose Your Year, Your Way

Still have the same New Year's Resolution you've had for 5 years?

Or you've set a goal someone on social media said you should have?

In this short episode, I share a moment that stopped me mid-goal review—and a coaching conversation where a client realized his “right” workout no longer fit his life.

Same values.

Different season.

Different path.

You’ll see how choosing goals that actually fit your current season can:

• Lower stress

• Free up time and energy

• Increase follow-through

• Make your goals feel exciting again

Because goals only work when they belong to you.

Listen now—and ask yourself one powerful question: What would choosing my year, my way look like right now?

EP 177: What High Performers Listened to Most This Year

What did high performers listen to most - and use!?!

This is your shortcut to the most impactful high energy insights of year.

In this year-end recap, I’m breaking down the most popular episodes across:

• Beating burnout

• Fitness

• Stress management

• Energy boosting

• Intuitive Eating

• Nutrition

• Making habits stick

These rose to the top for one reason:

They helped people feel better and perform better.

For each episode, you’ll get:

• Why listeners loved it

• The one big takeaway to listen for

• Ways to use the insights in your own life

Missed one? Start there.

Loved one? Revisit it with fresh perspective.

Listen through and pick one episode to queue up next.

Share this with a high performer who wants more energy—without extremes.

EP 176: ADHD Isn't the Problem - Your Habit System Is

Starting healthy habits - but worried you won't stick with them?

It's probably not willpower.

It might be how you work with your brain.

In this episode, I talk with ADHD coach Ron Souers on why traditional habit advice fails neurodivergent brains — and what actually works instead.

You’ll discover how sensitivity, perfectionism, and boredom sabotage habits… and how small shifts like gamification, self-compassion, and purpose-driven systems create real follow-through.

Listen now to stop blaming your brain — and start building habits that finally work with it.

EP 175: The 5 Year-End Filters to Beat Burnout Next Year

What if the way you review your year is actually setting you up for burnout next year?

Most high performers look at results, revenue, and completed goals—

but miss the impact on energy that made those results not sustainable.

In this episode, you'll hear the five year-end filters I use with leaders to identify:

• What actually fueled success

• What drained energy without delivering real ROI

• What’s creating burnout risk—before it becomes a problem

This isn’t about achieving less.

It’s about reaching more, but smarter.

If you want next year to feel:

• More focused

• More energized

• More sustainable

... These five filters will help you see patterns and priorities in your life, so you can keep them or level them up.

Listen now and use these five filters to review your year—

so you don’t repeat the same burnout patterns next year.

Press play and start designing a calmer, more energized year ahead.

EP 174: The 5 Holiday Foods to Boost Your Brain and Energy

Want to feel energized, clear-headed, and healthy during the holidays—not just after them?

In this episode, you’ll learn the exact vegetables and herbs that make your holiday plate taste incredible while secretly protecting your brain and stress levels.

Most holiday foods leave you tired, foggy, and riding the blood-sugar roller coaster. But a few seasonal ingredients do the opposite: they stabilize your mood, support your microbiome, sharpen your focus, and give you steady, calm energy.

Imagine walking into celebrations feeling sharp, vibrant, and balanced… while at the same time bringing simple elevated dishes everyone loves.

Listen now to learn:

• The vegetable that acts like “brain armor” during stress-heavy holidays

• The root that boosts calm, steady energy and supports serotonin

• The herb that instantly enhances focus (even through marathon conversations)

Hit play—and feel your best this holiday season.

Here are the two bonus episodes I mentioned.

https://www.thevireolife.com/podcast/2025/7/31/ep-155-the-summer-bbq-foods-that-boost-your-brainpower

https://www.thevireolife.com/podcast/2024/11/21/ep-118-unexpected-holiday-superfoods-and-how-to-eat-them

And if you’re grabbing fast food between the holiday busy-ness, make sure you get my 21 Fast Food Fixes. Email me at sheri@thevireolife.com and I’ll get it to you!

EP 173: How Hot Is Too Hot? The Truth About Your Morning Coffee

Love your hot coffee, tea, or winter cocoa for a cozy energy lift?

There’s one simple thing most people overlook that can protect your throat and boost long-term wellness: the temperature of your drink.

New research shows that regularly drinking liquids that are “very hot” — even just 10–15 degrees hotter than you realize — can irritate the delicate lining of your mouth and esophagus.

And some studies show an increase risk of cancer of 90%.

But the good news? It's easy to eliminate this increased risk - and you don’t need a thermometer to do it.

In this episode, you’ll hear ...

• A simple at-home temperature experiment I did for you. It makes estimating the temp of your tea super easy.

• What scientists have discovered about 140°F vs. 150°F drinks

• How to use visual cues to tell when your beverage is in the “comfortably hot” zone.

Listen now and learn how to enjoy your winter drinks with cozy confidence.

EP 172: Eat What You Want This Season - Without Regret (Re-Release)

Holiday parties shouldn't come with a side of guilt.

Yet between relatives policing your plate and well-meaning friends pushing "just one more bite," enjoying seasonal food feels like navigating a minefield.

What if you could show up to every holiday gathering with confidence—enjoying the foods you love, handling awkward food comments with grace, and maintaining your energy levels throughout the busiest season of the year? This episode gives you the science-backed framework to do exactly that.

You'll discover the three-part system successful professionals use to navigate holiday eating:

• The Intuitive Eating approach to parties (so you can enjoy special foods without regret)

• Exact scripts to handle food pushers and food police (protecting your boundaries without awkwardness)

• The between-parties eating strategy that keeps your energy high and your body feeling great

No restrictive rules. No January regrets. Just a practical, time-efficient approach that lets you fully participate in the season while keeping your energy up.

This is a re-release of one of our most popular episodes—because this straightforward strategy works year after year.

Listen now so you can walk into your next holiday event with a clear plan and zero food stress.

EP 171: Eight Sneaky Ways to Stay Active During the Holidays (No Gym Required)

Think the holidays mean pressing pause on fitness? Think again.

The truth is, the holidays are actually the PERFECT time to move—not in spite of the chaos, but because of it.

Movement isn't just about burning calories. It is your secret weapon for stress relief when your schedule is packed and your to-do list is endless.

In this 10-minute episode, you'll find 8 creative, sneaky ways to build fitness into your holiday plans without adding a single gym session to your calendar.

We're talking stairs at the mall, walk-and-talk catch-ups with family, and turning holiday traditions into active memories that actually feel fun.

You'll discover:

• Why shifting your mindset around holiday fitness changes everything

• Simple ways to sneak movement into moments you're already living (phone calls, shopping, family time)

• How to create active holiday memories—from golf driving ranges to family dance parties

• Gift ideas that get you moving (from charity runs to rock climbing gyms)

• Why ditching the "all or nothing" approach is the key to feeling energized all season long

Ready to make this your most active—and stress-free—holiday season yet? Press play now.

And here’s the Bonus video on an Easy Ab Workout you can do anywhere - even standing in line shopping!

EP 170: The Science of Sticking with Healthy Habits - Without Perfection

Ever miss one workout or make one food choice you regret—and suddenly your whole wellness plan falls apart?

You’re not alone. And it’s not a discipline problem. It’s science.

In this episode, you'll hear the research behind the “all-or-nothing” trap, why perfectionism destroys consistency, and how your brain reacts to a single slip.

Learn why one missed day triggers the “what-the-heck” effect and how to stop that spiral instantly.

Imagine showing up as the consistent leader who sticks with habits effortlessly. With simple mindset shifts, data-backed strategies, and an identity upgrade, you can build wellness rhythms that feel natural no matter how busy life gets.

EP 169: How to Turn Off Inflammation and Turn On Energy - Turmeric

Feeling stiff, tired, or foggy and calling it “just aging”?

Think again.

Chronic inflammation drains your brain, body, and energy… and there are simple science-backed ways to reverse it.

In this episode you’ll learn:

• How to recognize early signs of hidden inflammation.

• The three high-ROI habits that calm inflammation fast.

• The right way to use turmeric (and what most turmeric supplements get wrong).

• How your gut and brain are linked in the inflammation equation.

My guest is Dr. Shivani Gupta—Ayurveda expert, PhD researcher in turmeric, and author of The Inflammation Code.

If you’re ready to feel sharp, focused, and pain-free again—tune in now.

EP 168: Is Halloween Candy Really That Scary?

What's actually scary about Halloween candy is not the sugar.

Before you try to hide the candy corn and mini-chocolates, take a breath — because one night of candy isn’t the problem.

Listen and learn why Halloween treats don’t wreck someone's health — though, of course, daily ultra-processed foods might.

Most important, you’ll learn how to build a healthy, calm relationship with sweets (without guilt or restriction) and why mindful eating is the real secret to balance.

You’ll also hear creative ideas for candy alternatives — from bounce balls that look like eyeballs to pretzels and ghost finger puppets — because Halloween can be fun, inclusive, and still aligned with your wellness values.

Imagine a Halloween where candy isn’t forbidden, kids don’t binge, and you don’t have to stress over sugar.

Instead, you’re teaching awareness, balance, and body trust — lessons that last long after the candy’s gone.

Also, watch the ViREO Life YouTube video to see fun Dollar Store candy-alternative finds.

🎧 Listen now and discover how to enjoy Halloween candy without guilt — and without chaos.

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 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 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