Want better Moods. Energy & Focus?  
It’s all hormonal, baby!

Here are 5 powerful actions to help upgrade your mind, body, and life—whether you’re him, her, or somewhere in between.

 1. Sleep Like A Champion

A lack of quality sleep = cortisol chaos + testosterone tanking in both sexes. 
– Aim to get to bed earlier with 7-9 hrs of quality, screen-free ZZZs.

 2. Strength Train 3x a Week

Lifting heavy stuff = hormonal magic. Lifting boosts growth hormone & testosterone for both sexes.
– Aim to build strength.  This will challenge your mind and body. 

– You will burn fat & balance estrogen. (Women) 

 3. Get Sunlight First Thing

Morning light = cortisol rhythm reset + a mood boost. (serotonin increases) 

NB: This also helps regulate evening melatonin to help your evening sleeping quality. 
Aim to get 10 mins as early in the day as possible with no sunnies. Eyes to the sky!

 4. Intermittent Fasting (Smartly)

Done right, fasting = improved insulin, growth hormone, and fat burning. 
– Make sure you’re only eating real food when you eat and try evening fasting rather than mornings only! 

 5. Ditch the Endocrine Disruptors

Plastics, dodgy skincare, pesticide residue = hormone chaos.
– Use glass. Go more natural. Your cells will thank you.

Try one. Try them all. 

Hormones are the keys to your better lifestyle. 

They don’t guess – they respond. 

Which one will you do this week?

I hope you’re improving day by day, in every area of your life.

Personally. Professionally. Romantically.

Because life is your journey about progressively realizing your worthy ideal — your version of success, joy and fulfillment.

So, let me ask you:

What would your ideal be? What do you really want?

Not what you “should” want. Not what others expect. But what you want — deep down.

You’ve only got one shot (as far as we know) And here is the truth: You already have more power than you realize to become the person you know you’re meant to be.

You can become stronger. 

You can become a better leader.

You can feel happier, more fulfilled, more alive.

But first, you have to get honest. What do you really want to be, do or have in this lifetime?

If you’re ready to figure that out — and actually make it happen — I’m here to help.
 Book a free 1:1 Clarity Call with me.

We’ll talk about what’s been holding you back, what’s calling you forward, and how coaching can help you bridge that gap.

No pressure. Just real conversation, powerful questions, and total support.

Let’s make it happen.

Nothing changes if you stay the same. 

Most people want change but transformation only happens when you let go of who you were. It’s a truth that slips past most people—but not growth driven individuals. High performers understand this: progress requires personal evolution.

Your personal evolution hinges on three essential principles.

The Growth Code
True growth isn’t passive—it’s an active, intentional process. Change isn’t something that just shows up one day; it’s something you build from the inside out. You don’t get better results by hoping. You get them by becoming better. Your outcomes will never outgrow the person you are willing to become.

The Rising Path
Every great transformation starts with one thing: a decision to rise. High-level professionals know that the next level of success demands a higher level of you. Comfort won’t get you there—only a willingness to stretch beyond who you were yesterday.

The Self-Image Reset
Growth-driven individuals know this: you can’t create a new outcome with the same old identity. Stop dragging outdated habits into your next chapter. Upgrade your self-image first- because your results will always rise or fall to the level of your beliefs.

To reach new heights in wealth, health, and happiness, you must first evolve. Transformation isn’t a choice – it’s the key to unlocking everything you desire.

Ready to transform your life forever? It all starts with you.

Call me now, and let’s make the shift that will unlock your full potential.

Think Well!

HR

Helping Leaders Win Big in Life, Health and Wealth

Creating the best version of yourself isn’t about being perfect—it’s about being aligned.

Every day, you face a choice: listen to the calm wisdom of Yoda or give in to the power-chasing chaos of Darth Vader.

Yoda represents presence, patience, and peace—the long game of becoming your truest self. Vader? He’s the shortcut seeker, driven by fear and ego, always tempting you with quick fixes and non-nourishing decisions.

So, which path are you walking?

I invite you to tap into your Yoda energy. Slow down. Trust your intuition. Focus on what really matters: your values, your mindset, and the people who ground you. Growth isn’t linear—it’s more like learning to use the Force. Whether it’s starting that morning meditation, finally showing up at the gym, or simply choosing not to rage in rush-hour traffic, small daily choices shape your ultimate character arc.

So here’s your friendly reminder from the galaxy (and your inbox): Breathe deep. Think long-term. Channel your inner Yoda.

The dark side may be tempting, but the light side? That’s where real growth and way better vibes live.

May the best version of you be with you.

Think Well!

HR

To transform your personal or professional results – click here.

When I lived in Japan I learned some timeless principles that can help shift you towards a better life. 

1) KAIZEN
Kaizen is about embracing continuous improvement; aiming to improve a little bit everyday. With Kaizen you progress with consistent small steps each day. You decide to keep learning and growing. 

2) GANBARU
Ganbaru is a word that embraces persistence and giving your best effort. It’s about showing up, being disciplined and pushing through, especially when it gets hard. Keep doing those small steps! 

3) WABI SABI
Wabi sabi teaches you to embrace imperfection. You’re not broken. You’re a loving, powerful human being. Instead of chasing ‘perfection’ look for the perfection in the imperfection. Find the beauty in the cracks – in life’s ups and downs. In the reality of being a human being! 

4) IKIGAI
Ikigai helps you discover your true purpose in life and encourages you to serve others as best you can. It’s built on four core pillars. 1) Do what you love as often as you can. 2) Do more of what you’re good at. 3) Do what the world needs and 4) Do what you can get paid for doing.  

5) SHIN RIN YOKU
Shin rin yoku translates to mean “forest bathing”. It’s the simple act of immersing yourself into the wilderness, with an abundance of trees and nature. It helps lower stress, boost your mood, and restore your energy. 

Chances are you inherently know these principles are powerful.

The question is, are you practicing them? I hope so. 

Stay inspired & Live Well. 
HR 

If you feel stuck and want to transform your personal or professional results, book a call here.

 The 3 Protein Archetypes: A Blueprint From Human History 

For thousands of years, humans have thrived on radically different diets. But zoom out, and nearly all traditional cultures fall into three protein archetypes — shaped by climate, food availability, and biology. Here’s what modern science can teach you.

 1. The Plant-Protein Optimizers

Ancestral Pattern: In regions like rural India, Ethiopia, and Southeast Asia, traditional diets were built on lentils, chickpeas, fermented grains, seeds, and tubers — with little to no meat. The gut microbiome, shaped by constant exposure to fiber and phytochemicals, became incredibly efficient at extracting protein and nutrients from plants.

Science: Some research shows that with good nutrient planning (B12, iron, lysine), vegetarian diets can support long-term healthy living in some people. Genetics and gut flora may play a major role in determining who thrives most on these diets.

 2. The Balanced Omnivores

Ancestral Pattern: Most agrarian societies — from the Mediterranean to East Asia — ate diets rich in whole grains, legumes, seasonal vegetables, and modest animal protein. These cultures show a balance between animal and plant protein sources, often with strong traditions of fermentation and slow cooking.

Science: The Blue Zones, home to the world’s longest-lived people, are mostly omnivorous. Diets from places like Okinawa and Sardinia include legumes, fish, and plant diversity. Studies link these diets to lower rates of heart disease, diabetes, and dementia.

Note: The Mediterranean diet continues to rank #1 in clinical research for cardiovascular and metabolic health. NB: It’s not just about what’s eaten, but how — slow meals, seasonal variety and who prepares the food is very important. 

 3. The Carnivore Thrivers

Ancestral Pattern: Arctic Inuit, Maasai, and Plains tribes lived on diets with 60–90% animal protein and fat — often with no plant foods at all. Over generations, they developed metabolic adaptations that allowed them to thrive without carbohydrates. The Inuit, for example, carry a variant of the CPT1A gene, which enhances fat metabolism in cold, high-fat environments.

Science: Today, carnivore diets — built around red meat, organ meats, and zero carbs — are showing remarkable results in individuals with autoimmune disorders, gut dysfunction, or insulin resistance. Though controversial, emerging research and suggests that for some, this ancestral pattern still fits.

 What’s Best for You?

The debate over “the best” diet misses the deeper truth: there is no universal ideal. Your body is the result of thousands of years of ancestral adaptation and your optimal protein source may be written into your DNA, microbiome, and ancestral heritage. Instead of following a trend, we should be asking: what did my lineage evolve to digest, absorb, and thrive on?

Think Well!
HR 

If you would like guidance on your personal nutritional profile please book a free discovery session here. 

If you’re like many leaders there will come a point where your Mind-Body-Spirit requires attention

And if you don’t take it seriously, your body will negatively affect every aspect of your life. 

Let’s break things down;

MIND – Your Foundation

The concepts you currently hold about yourself (physical fitness, personal well being, relationships (with self and others) etc. are set in your mind. 

Those mindsets are setting the scene for your future. 

If you want a better future – you must shift your foundational settings. 

BODY – Your House 

Your body lets you know what foundational concepts you’ve been holding in your consciousness. 

How do you look and feel? What types of movement are you doing? Are you aging well and prospering in life? 

As you mature, performance is not only about aesthetics – it’s about keeping your house strong with all connections firing.

SPIRIT – Your Growth

Inside of you is an energy that wants the very best for you. 

You have an inner dream that continually shows up – urging you to honor yourself and be the person you desire to be.

This requires personal growth and overcoming fears and doubts that hold you back. It means shifting your foundations so that you can step up and reach new heights in your lifestyle or business. 

GET IN YOUR BODY! 

To be truly healthy I encourage you to focus on your physical movement practice. 

Being fit is one of the best things you can do to lift your MIND, your BODY and your SPIRIT.

Allow yourself to trust your inner guidance system and move towards being the person you know you can be. 

If you want guidance I’ll show you how. Click here.

HR 

Think Well!

A new year, a new you!

Really?

Research shows that 85% of all New Years’ resolutions will be TOAST by mid-February.

Why?

Your mind is SET with old programs you currently butter up and enjoy. Even if they don’t serve you. 

Like not having enough money or being overweight or feeling stuck in life.

Those programs are strong. 

Very Strong.

A big part of the problem is a concept you hold of yourself that controls 95% of your thoughts, emotions, actions and decisions.

95%!

This is why regardless of current good intentions, 85% of people will automatically revert back to their, ‘same old, same old’ patterns.

If you fail to change this part of your MIND SET, there is a high chance you will return back to being the person you’ve always been.

The power for you to make permanent positive changes in 2025 is locked up inside of you.

That’s the game folks!

For permanent better results in your outside world, you first have to shift what’s SET deep inside your mind.

Your exercise and body weight habits, your financial situation and money beliefs, your self-image and your relationships – CAN all improve for the better this year. 

But you must focus on the root cause – your MIND is SET.

If you’re ready to permanently shift the settings of your mind so that you can upgrade your life or business results, contact me here for a free discovery session.

Happy, wealthy and healthy people all have one thing in common, they take action. They understand that shifting towards what they want (more vitality, better relationships, dream lifestyle, etc.) requires new actions. They know that new actions create new reactions. And it’s the reactions that play a vital role in developing new beliefs so they can achieve what they set out to accomplish.

However, whenever you attempt to consistently take new actions your brain fires off such thoughts as, ‘This is gonna be uncomfortable, this doesn’t feel right, this seems risky’ and procrastination comes to the party.

Here’s how you beat procrastination and stay in action.

1) Understand that your brain is wired for survival. Anything that feels uncomfortable signals your brain to ‘play it safe’. In other words – stay as you are. (Continue to worry about what ‘so and so says’, carry on drinking too much alcohol, stay in the same boring job, continue to under or over exercise, etc. You get the picture) Your brain loves stalling your progress.

2) The game is to outsmart your own brain and override old programs held inside your mind. Just as you once believed in Father Christmas and now you don’t, you can shift outdated beliefs and concepts about yourself. Ideas such as, ‘I’m not worthy, I’m not good enough or I’m not ready’  are simply deep seated mental programs that are not true.

3) You must decide what new action you’re going to take, so that your idea can become a reality in your life. The key here is to move into action as quickly as possible. The faster you take action the easier it is to continue moving in the right direction, coupled with a dopamine hit that will help lift your mood and maintain your forward momentum.

NB: Your conditioned mind will continually try to talk you out of the very new action you have decided to do. This is the nature of the beast and why so many people fail when trying on their own to transform their life. Old programs and ideas about what you can and cannot do are very powerful and invariably win. The result… frustration and a feeling of ‘being successful, yet stuck’.

If you want to break out of the same cycles of 2023 and 2024 and establish permanent personal or professional changes for 2025 and beyond, book in for a complimentary discovery call with me and let’s talk about how we can bring your dream to fruition. It’s your life – live it well!

Think Well!

Your fitness level is affecting your life force.

That life energy that circulates through you, constantly healing and lifting your spirits. 

We all want more of that!

So bear this in mind…

1)  The nature of life is growth. It’s important you stimulate your mind-body with regular strength and cardiovascular challenges.

However, it’s vital to understand that each day holds unexpected lifestyle challenges. On days when you’re feeling drained or didn’t have a great sleep the night before, nine times outta ten your central nervous system is depleted. Beating yourself up at the gym or doing hot yoga to get a quick adrenaline hit may not be a wise move. It’s time to respect your body and cultivate your life force, not thrash it out of you. So allow yourself to modify your ‘strict fitness plan’ and ‘take it easy’ so that you cultivate more life force in you.  

2) When your life force is strong you will naturally feel upbeat. 

When you feel great and are self motivated to go and move – those are the days to stimulate your mind-body with more difficult or longer training sessions as you will be able to mentally and emotionally push your limits.  Lifestyle habits that nurture building your life force include; great sleep wake cycles, eating and drinking right for your bio-chemistry and lifestyle, taking regular time outs for self evaluation and reflection, daily exposure to natural light and environments and investing in social time with people you love.  

3) Real fitness cultivates inner harmony and self love. 

Fitness can play a beautiful role in helping you understand yourself as you craft more harmony into your life. You are meant to be whole, strong and uplifted in all areas of your being; mentally, emotionally, dynamically and spiritually. This is your birthright. You keep working on you!

Have a fantastic week. 

Don’t remain stuck. Click here and book a free Mind Body Life discovery call.

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