Sleep, Eat, Move, Repeat
Rethinking well-being as an entrepreneur. The impact of sleep, food, and exercise on energy levels, mood, and performance.
My conversations with entrepreneurs lately have been around a common theme: feeling overwhelmed and (slowly) burning out.
This, coupled with my recent post on self-care, triggered a reflection on my journey with well-being.
Before I give my take, what about you?
For most of my life, well-being was centered around exercise. That has changed.
This is about my journey and how I look at my well-being today. Maybe it will inspire some of you to prioritize what is right for you.
🏴☠️
Before we dive in, here are some updates from the PIRATE family.
AtlasZero has started a podcast to bring more transparency to the sustainability market, especially the CSRD. Hands-on with no fluff. From practitioners to practitioners.
Visualmakers has already done more than 100 episodes in their NoCode podcast. They have added a new weekly segment: NoCode News in 5 minutes.
ICYMI, PIRATEx has published the free English version of the ultimate guide for memorable events.
This summer my kids want to go to the Nordics or Baltics. I have received an overwhelming amount of tips on what to do and where to go. Check it out if you are planning something similar. Feel free to add your suggestions as well.
🏴☠️
Four years ago, I started to realize that I got the main building blocks of well-being wrong.
To me, well-being meant to exercise; to keep the body fit. If I would just do that well, I’d be ok.
Food? Sure, it mattered, but a good sweat session could supposedly counteract a less-than-stellar diet.
I ate whatever and whenever. Sugar was my go-to stimulant. It helped me to cope with the stress and stay focused until late at night. I was a night owl. When others went to bed, I started to work a few more hours. I enjoyed the quiet. It was my time to focus and create.
Sleep was an afterthought. It was an annoying necessity. Something to be minimized, not maximized.
That view has changed dramatically. My priorities have flipped 180 degrees.
The Recharge Station (Sleep)
Sleep is the ultimate reset button. It's during those precious hours that our bodies repair, recharge, and consolidate memories.
Skimping on sleep weakens our physical and mental resilience, leaving us vulnerable to stress and illness.
Want to be more resilient as an entrepreneur? Prioritize sleep!
In the past, I have averaged 6.00 to 7.30 hours of sleep a night - more in winter, and less in summer. I usually went to bed after midnight. Having kids required me to get up quite early, at times also once or twice during the night. Exhaustion was my normal state, and I just powered through it.
I was drained during weekends and tried to get some extra hours of sleep in. It's hard to realize when you go through it, but looking at it now, I realize that I was chronically sleep-deprived. Which meant: crippled focus and low energy levels.
Currently, I prioritize 8+ hours of sleep and strive for a consistent bedtime. I aim to wake up without an alarm (that’s the ultimate luxury but hard on school days). This shift has put a lot more calm and clarity into my life. I am not exactly a morning person now, but I am comfortably close.
In hindsight, I feel pretty dumb that I didn’t realize and change this earlier. The advice was all over the place. I just happily ignored it. Also, it’s obvious if you just pay a little attention to your energy levels.
The Fuel Source (Food)
We've all heard the saying, "You are what you eat." It's not just about aesthetics; it's about nourishing our bodies and minds for optimal performance.
Our bodies are like high-performance machines, and the food we choose is the fuel they rely on. Imagine putting low-grade gas in a race car – it just won't perform. The same goes for us.
I have tremendously changed what and how I eat.
I have lost over 15 kilos in two years by following a simple rule of leaning towards “eating life” - meaning unprocessed food - and a “rainbow on my plate” approach.
No strict diet. No, “you are not allowed to eat this”. Just a “more of that, less of that” approach.
As a surprising and unintended side effect, I got rid of my sugar addiction one and a half years ago. 😱
Science has established that the gut-brain connection is real. It certainly is for me. I noticed a significant difference in my mood – less afternoon crashes, and more sustained energy.
And it impacts performance. I ran two 10+ km races last year with little training. It was pretty effortless, and I was quite a bit faster than 10 years ago.
The Optimizer (Exercise)
Exercise used to be the engine that supposedly kept me going, even when fueled by sleep deprivation and questionable food choices.
Now, I see it more like the high-gloss finish on a well-maintained car. Sure, the car will still run, but a strong foundation of sleep and nutrition makes it run smoother, last longer, and perform better. All of that with less effort.
When I am exhausted with low energy, an extra hour of sleep will have a greater impact than an hour of exercise.
But with a good night's rest and proper fuel, exercise becomes the power that elevates your well-being. It builds strength, makes you feel good, and gives the undeniable confidence that comes from taking care of your body.
This is my journey, and what works for me may not work for you.
Do you prioritize well-being in your life? If so, how? What are some habits that contribute to your well-being?
Would love to hear your thoughts and comments.
🙏
Be kind,
Manuel
P.S.: Remember, well-being is a journey, not a destination. Also, there is more to well-being than sleep, nutrition, and exercise. However, for me, they are essential building blocks. Getting them right means getting a lot right.
P.P.S.: I don’t have it figured out. This is about a personal journey of discovery; a dismantling of long-held assumptions. It’s based on personal experiences and experimentation. I am sure it will evolve further in the future.