EP 184: Burnout is Breaking Your Heart (Literally)

What if burnout and being exhausted isn’t just miserable?

What if it is increasing your heart disease risk, too?

Research shows burnout is linked to higher rates of cardiovascular disease, elevated blood pressure, and chronic inflammation.

In this episode, you’ll learn:

• What lifestyle cardiologists emphasize beyond cholesterol management

• How stress reduction directly impacts your heart health

• Why your body can heal when given the right conditions

If you’re successful on paper but tired in your body and brain — this conversation matters today.

Press play to protect your energy—and your heart—before burnout becomes something bigger.

Here’s the Instant Energy Reset episode I mentioned. It will give you ideas on easy ways to reset your energy.

EP 183: The Invisible Habits Draining Your Energy

You’re doing the “right” things—sleep, movement, nutrition—

So why does your energy still disappear?

In this episode, I break down the invisible habits quietly draining your energy every day.

Not big life mistakes. Not lack of discipline.

But mental patterns like open loops, decision fatigue, and thinking styles that exhaust your nervous system before noon.

You’ll start to see why rest alone doesn’t fix fatigue.

Listen now to identify your biggest Energy Escapes

—and reclaim calm, focused energy you can actually sustain.

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 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 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 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 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 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.