Episode 62: Beyond Burnout: The Role of Food, Sleep, and Exercise in Leadership and Well-being

In this episode with Dr. Lwanga, we unpack how small, intentional changes—starting with what and when we eat—can transform our energy, focus, and long-term health. Dr. Lwanga shares her own journey from medical training to attending life, the lessons she’s learned about honoring her body, and how strategic shifts in nutrition, sleep, and movement helped her regain control over cravings, energy dips, and burnout. Tune in as we discuss practical strategies for managing your health amidst a demanding career, the importance of accountability, and the role of rest in sustaining long-term success. 

 

Key Takeaways:  

The Importance of Eating Regularly – Skipping meals, especially breakfast, is a common habit, but it negatively impacts energy and metabolism. Starting the day with a nutritious, high-protein breakfast helps sustain energy throughout the day and supports better decision-making and mental performance. 

Listen to Your Body's Needs – Taking breaks and listening to your body’s hunger and fatigue cues is essential. When you prioritize rest, food, and hydration, you’ll have more energy and clarity, making you more efficient and effective in your roles. 

Exercise Myths and Busyness – Exercise doesn’t have to be time-consuming or expensive. Walking is a simple and effective way to get your workout in. Whether it’s during a podcast, a prayer walk, or even while watching Netflix, you can multitask and still make time for physical activity. 

High-Intensity Interval Training (HIT) – HIIT workouts are effective for building and maintaining muscle. However, they should be done in moderation, as they can increase inflammation and hunger. A well-planned HIT session of 10-15 minutes can provide great results without overwhelming your body. 

The Importance of Sleep for Health- Sleep is vital for health, particularly in high-stress jobs. Poor sleep can lead to long-term issues like diabetes and heart disease, while also increasing stress hormones, insulin resistance, and hunger. Prioritizing sleep is key to overall well-being. 

Impact of Sleep on Hormones - Sleep influences several important hormones in the body. Lack of sleep can increase cortisol (stress hormone), insulin resistance, and ghrelin (hunger hormone), leading to higher stress, weight gain, and poor food choices. It's a reminder that sleep isn’t just about feeling rested; it impacts overall health. 

Stress and Food Cravings - If you find yourself craving food at odd hours or eating unhealthy foods, ask yourself: are you really hungry, or are you tired or stressed? Managing stress and ensuring adequate sleep can help reduce these cravings. 

 

Helpful Resource: 

• The Importance of Accountability – Having someone to hold you accountable can make a huge difference in sticking to a fitness routine. Whether it’s helping you resist unhealthy food temptations or encouraging you during tough times, an accountability partner can keep you on track toward your goals. 

• Enjoying Treats Without Guilt - It’s important to give yourself permission to enjoy treats in moderation without guilt. Planning for your "cheat day" can help maintain a healthy balance between enjoyment and discipline. 

 

Notable Highlights: 

"It is the way to eat properly and take care of myself, makes me a better person, first of all." 

"It’s the discipline of doing that and undoing what we were taught that we're not supposed to take care of ourselves that is counterintuitive, but when you're able to implement it, you'll do your work faster, you'll have more energy, and you are, you feel more authentic because you're practicing what you preach." 

"Select foods that fly, that walk, that swim, and grow that way." 

 "Sleep is so essential, not only does it help us consolidate our memories so we make good decisions." 

"Our body remembers well, even if you've come out of those environments, there’s always going to be times of stress." 

"The best advice I tell people is walk." 

"Stress releases cortisol, and cortisol is the antithesis of what you want in your body if you're trying to bring your weight down." 

 

About Dr. Anita Lwanga 

Dr. Anita Lwanga is an Exercise Physiologist, General Internist and Geriatrician and assistant professor of General Internal Medicine at the University of Saskatchewan. Dr. Lwanga’s mission is to provide compassionate and holistic care. She helps people with chronic medical problems optimize their diet, exercise, sleep, and medications so that they can stay healthy and out of the hospital. 

 

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