Let’s face it, most of us are too busy running the world (or at least our calendars) to take an hour-long ice bath or forage for wild herbs before breakfast.
So, if you’re looking for wellness advice that actually fits into your schedule, not the kind that involves spirulina dust or sun-gazing at 5 a.m., you’re in the right place.
This post is your shortcut to the most effective, no-fluff biohacks pulled straight from the latest episode of my Have It All podcast. It’s tailored for high-performing professionals who want to feel better, think sharper, and age like a fine Bordeaux, not a burnt-out startup founder.
Let’s get into it.
💤 Sleep: The Most Underrated Power Move in Your Calendar
Let me say this upfront: if you’re trying to run on five hours of sleep and caffeine, I love your ambition, but you’re playing yourself.
I used to do that too. As a cardiac surgeon, I survived on adrenaline and barely enough rest to keep my neurons firing. But surviving isn’t the same as performing. And certainly not the same as leading.
Here’s how to fix it:
- Track your sleep. No need to guess how rested you are—wearables like the Ultra Human Ring, Apple Watch, or even an Oura can tell you. Look at your heart rate drops, deep sleep, REM… and then adjust.
- Reverse engineer your bedtime. If you need to be up at 6:30, don’t be replying to emails at 11:48 p.m. Set a “wind down” alarm at 9:30. Yes, an alarm for bedtime. You’re welcome.
- Create a bedtime routine that isn’t doomscrolling. Think: audiobooks, fiction (not leadership books—you’re trying to sleep, not solve global operations), or non-stimulating podcasts.
👉 Good sleep doesn’t just improve your energy. It sharpens your decision-making, calms your nervous system, and makes you far more pleasant to be around.
🏋️♀️ Strength Training: Build Muscle, Build Mental Resilience
Here’s a fun fact that isn’t fun at all: you start losing muscle at 30.
And no, it’s not just about biceps—it’s about metabolism, energy, cognitive clarity, and leadership stamina. Weak muscles = weak mornings = sluggish meetings = poor performance.
What to do:
- Join a gym that doesn’t feel like punishment. I like CrossFit, personally. It’s structured, social, and gets results fast. But if that’s not your vibe?
- Hire a personal trainer. One who actually corrects your form and doesn’t just talk about himself.
- Or start at home. Bodyweight squats, resistance bands, or online strength programs are all great starting points.
👉 You don’t get strong so you can look good. You get strong so you can lead well. (And okay, looking good is a bonus.)
🥗 Nutrition: You Can’t UberEats Your Way to Longevity
I know, I know you had five meetings, 28 Slack pings, and a to-do list longer than a pre-op checklist. Cooking feels like an Olympic sport.
But if you’re constantly reaching for delivery or snacks, you’re robbing your future self of energy, clarity, and hormonal sanity.
Try this instead:
- Batch cook three meals per week. My go-to? Roasted veggies + quinoa + salmon. Done in under 40 minutes, lasts for days, makes you feel like someone who has their life together.
- Too busy to cook at all? Fine. But pick a meal delivery service that isn’t just fancy packaging. Look for ones that offer macro breakdowns and fresh ingredients, not just calorie bombs in disguise.
👉 Think of food as fuel for your leadership. No one leads well on sugar crashes and beige carbs.
🧠 Why These 3 Biohacks Actually Matter
You might be thinking: “Okay Kerstin, sleep, strength, and salad – groundbreaking.”
But here’s what most productivity hacks miss:
You’re not trying to become a monk. You’re trying to become unshakable. Resilient. Energised. And yes, high-functioning.
Because when you’re well-rested, strong, and fueled:
- You speak with more clarity.
- You stop second-guessing yourself.
- You lead from presence, not pressure.
- And you start enjoying your life again. (Imagine that.)
This is the real ROI of longevity: You don’t just live longer, you perform better now.
🩺 Want to Know How You’re Really Doing?
Here’s the part they don’t tell you in wellness blogs: you can’t optimise what you haven’t diagnosed.
That’s why at The Leadership Clinic™, we start with a Work-Life Longevity Diagnostic. It’s a 45-minute session where we identify what’s really draining your performance, then build a precise action plan around energy, leadership clarity, and long-term career health.
📍 This is for people who want real results, not more information.
👉 Book your session here. Your future self will thank you. With better sleep, stronger muscles, and far fewer meetings that make you want to scream.
