If you’re waking up tired, hitting a wall by mid-afternoon, and wondering why life feels harder than it used to… this episode is for you.

A few years ago, after burning out while running a gym and raising a young family, I realised something important:

Energy isn’t something you push for, it’s something you build systematically.

In this episode, I break down 7 simple habits that quietly restored my energy after burnout — habits I still use today, now backed by a much deeper understanding of neuroscience, hormones, physiology, and behaviour.

No ice baths, 5am hero routines or motivational hype.

Just low-resistance habits that work with your biology, not against it.

I talk about:

• Why inconsistent sleep destroys your energy (even if you “get enough hours”)
• How morning light and movement regulate motivation, focus, and mood
• The real role of cortisol (and why it’s not the enemy)
• Why excess body fat can quietly drain energy
• How mental noise and unprocessed thoughts exhaust you more than work ever will
• And how to build these habits into a simple system that compounds over weeks, not days

If you feel foggy, flat, or like you’re running on fumes — this isn’t a discipline problem.

It’s a systems problem.

And this episode will show you how to start fixing it.

Book Your 45-minute Diagnostics Call (here)

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People and links mentioned:

You'll Likely Never Lack Energy Again If You Give These 7 Simple Habits a Shot (original article)

Dr Nicky Keay

How To Set Goals in 2026 (podcast episode)

Andrew Huberman