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 155: The Summer BBQ Foods That Boost Your Brainpower

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

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 153: The Busy Pro's Shortcut to Staying Active

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

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

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

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

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.

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 146: Smarter Pain Relief - High Tech Meets Natural Wellness

When pain hits, most people reach for a pill, a shot, or even surgery.

But what if there’s a smarter way?

In this episode, nurse and physical therapist Stacey Roberts shares how she overcame her own pain after a dance injury—and how she now helps others do the same using natural, high-tech strategies.

In this episode ...

• Discover the gut-joint axis (yes, it's a thing)

• Learn how aging and hormones change your body’s inflammation response

• Hear how Softwave technology accelerates pain relief—without drugs or downtime

Whether you’re an active professional or a weekend warrior, hiking mountains, this episode is your reminder: pain doesn’t have to be your new normal.

Don’t let pain limit you. Get the support your body actually needs—with the right movement, tech, and nutrition.

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 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.