Navigating the fast-paced realm of C-suite life, where every decision can pivot the fate of companies, personal health often takes a back seat. Yet, maintaining peak physical and mental performance isn’t just beneficial; it’s crucial. Next to sleep, making simple, smart tweaks to your diet can easily give you a 20% increase in your energy and focus.
While the burgeoning field of nutrigenomics offers tailored dietary strategies, and is my favourite way to create highly personalised performance strategies for leaders, diving into genetic assessments might seem a leap too far for executives just starting to focus on their health.
So….Here’s a pragmatic approach to bridge the gap that you can start today.
Initial Steps for Immediate Impact:
- Purge Sugar and Processed Foods: Start by eliminating sugar and ultra-processed foods, notorious energy drainers. Boost your water intake to at least 2 litres daily to aid in detoxification, cellular function and also lower your blood glucose. Just doing this step will add significant vitality to your cellular engine.
- Rethink Your Breakfast: Many leaders I work with face the challenge of insulin resistance, exacerbated by carbohydrate-heavy breakfasts (yes, even porridge and other healthy carbs can set you up for a day of sugar cravings and yo-yo energy). Switch to protein-rich starts like a smoothie, eggs and vegetables, or a salmon poke bowl to stabilise morning blood sugar levels, increase dopamine and sustain energy.
- Protein-Packed Lunches: A lunch anchored by 30-40 grams of protein — perhaps a chicken breast or salmon — alongside a hefty serving of vegetables, combats the infamous afternoon slump, sharpening focus for the day’s second act.
- Alkalise with Greens: Incorporate a low-calorie green smoothie or a greens superfood drink mid-morning or afternoon. These alkalise your system and are rich in magnesium, potassium, and B vitamins, essential for energy production and vitality. Superfood powders are easily available even from your local supermarket.
These steps form a solid foundation. However, for those ready to dive deeper, I integrate continuous glucose monitoring (CGM), comprehensive blood tests, and gut microbiome assessments. This triad not only personalises your nutritional plan but also hones in on specific metabolic and digestive profiles, refining what foods best fuel your engine.
Deepening Understanding Through Genetics and Monitoring:
Nutrigenomics can pivot from a curious scientific term to a transformative tool in your wellness arsenal. For instance, understanding how your body processes caffeine and dairy, whether a high-fat or plant-based diet manifests in higher vitality and improved blood test metrics, gives you invaluable insight for better health and optimised executive function.
In my practice, leveraging these insights has transformed executive health profiles. Continuous monitoring and adjustments based on real-time data allow us to see beyond standard dietary advice and static DNA interpretation, offering a bespoke blueprint for health that considers your unique genetic makeup, lifestyle, and leadership demands.
Takeaway:
If you’re feeling the sluggish slump of winter bringing you down, start with the fundamental dietary adjustments I mentioned above. Any change is better than none. Start small, build in consistency and you’ll reap great rewards.