December 23, 2025 • 16 mins
Energize Your Life: A 30-Day Plan for Busy Professionals by Dr. Shu Chen Hou is your ultimate guide to reclaiming vitality, enhancing productivity, and achieving balance in today’s fast-paced world. This structured program blends science-backed insights with actionable strategies to help you:
👉Energize Your Life: A 30-Day Plan for Busy Professionals
https://www.amazon.co.uk/dp/B0DXBWHL3N?ref_=cm_sw_r_ffobk_cp_ud_dp_8VWT9EAFBXNTSG9YC1B2&bestFormat=true
👉 Apple Ebooks: https://books.apple.com/gb/author/shu-chen-hou/id1643138532 👉Google Play Ebooks: https://play.google.com/store/books/author?id=Shu+Chen+Hou
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Copyright (с) 2012 KOKOSHUNGSAN®;
Kokoshungsan Ltd. , Registered in
England and Wales, UK. No. 08105394 ;
128 City Road, London, EC1V 2NX, UK.
- Understand energy from physical, mental, and lifestyle perspectives
- Identify and eliminate hidden energy-draining habits
- Set realistic energy goals and build accountability
- Fuel your body with nutrient-rich meals, superfoods, and smart meal planning
- Stay hydrated and optimize your metabolism
- Incorporate simple, time-efficient workouts into a busy schedule
- Prioritize quality sleep and recovery by mastering your sleep cycles
- Reduce stress, cultivate a positive mindset, and strengthen social connections
👉Energize Your Life: A 30-Day Plan for Busy Professionals
https://www.amazon.co.uk/dp/B0DXBWHL3N?ref_=cm_sw_r_ffobk_cp_ud_dp_8VWT9EAFBXNTSG9YC1B2&bestFormat=true
👉 Apple Ebooks: https://books.apple.com/gb/author/shu-chen-hou/id1643138532 👉Google Play Ebooks: https://play.google.com/store/books/author?id=Shu+Chen+Hou
💗KOKOSHUNGSAN® – Eco-Friendly Learning for an Empowered Future ►https://kokoshungsan.net
💗 Earn with Kokoshungsan Ltd ► https://kokoshungsanltd.gumroad.com/affiliates
💗KOKOSHUNGSAN® Music: https://music.youtube.com/channel/UCzW_kPEaU9TtFJdPQtF43ig https://music.youtube.com/channel/UCEtPd_qlZdRR8hrCyWQhzYQ
Become a supporter of this podcast: https://www.spreaker.com/podcast/living-well-living-rich-shuang-yu-jian-kang-cai-fu-xue-yuan--5644223/support.
Copyright (с) 2012 KOKOSHUNGSAN®;
Kokoshungsan Ltd. , Registered in
England and Wales, UK. No. 08105394 ;
128 City Road, London, EC1V 2NX, UK.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Living Well, Living Rich podcast.
Speaker 2 (00:02):
Great to be here, and for.
Speaker 1 (00:03):
Those joining us for the deep dive today, get ready
to unpack some serious insights.
Speaker 2 (00:08):
Yeah, we've been looking forward to this one.
Speaker 1 (00:10):
We've just finished a deep dive into Energize Your Life,
a thirty day Plan for Busy Professionals by shoe Chenhowe, PhD.
Speaker 2 (00:19):
A really comprehensive guide, absolutely, and our mission today is
to pull out the most crucial.
Speaker 1 (00:25):
Actionable nuggets from this book.
Speaker 2 (00:27):
Yeah, the stuff you can actually use exactly.
Speaker 1 (00:30):
If you've ever felt like you're constantly running on empty,
maybe juggling too much, or just you know, wish I
add more mental clarity, which.
Speaker 2 (00:36):
Is probably most busy professionals listening.
Speaker 1 (00:39):
Right then this review is specifically for you. We spent
time with doctor Howe's plan and we're ready to share
what really stood out.
Speaker 2 (00:47):
You know, what struck me right away about doctor How's
approach is how well holistic it is. She doesn't offer
just one magic bullet, you know, Instead, she brings together
so many critical pieces into one plan you can actually
follow that makes sense, and it really challenges you to
think about what energy truly means. It's not just like
physical stamina.
Speaker 1 (01:07):
Right, not just coffee fuel exactly.
Speaker 2 (01:09):
It's mental clarity, emotional resilience, just overall well being. This
book really gets into all of it.
Speaker 1 (01:16):
Okay, let's unpack that. Then doctor Osots are at the beginning
explaining the science.
Speaker 2 (01:21):
Of energy, the foundation.
Speaker 1 (01:23):
Yeah, and what's interesting is how she frames it. It's
not just about feeling awake, but really understanding your body's
fundamental fuel system. She explains that energy in human health
is kind of a mix, right, the raw fuel we
eat yep, and then the vitality that lets us actually
use it and engage.
Speaker 2 (01:41):
That vitality piece is key.
Speaker 1 (01:42):
And then she goes down to the microscopic level talks
about cells creating their own energy currency.
Speaker 2 (01:47):
Yeah ATP right, a dentisene triphosphate, the stuff that actually
powers everything.
Speaker 1 (01:51):
And this is where it gets really interesting, I think
for anyone trying to boost their daily energy.
Speaker 2 (01:55):
Yeah, because doctor how highlights how balanced nutrition you know,
whole foods, lean proteins, healthy fats, those complex.
Speaker 1 (02:03):
Carbs, not the simple sugars exactly.
Speaker 2 (02:07):
That provides a steady supply of this cellular fuel so
you avoid those awful peaks and crashes. And if you
zoom out a bit. It just shows that chasing one
single fix, like I don't know another espresso guilty hm, right,
it often misses the well, the intricate dance of chemical
and physical energy inside us. It's about optimizing the.
Speaker 1 (02:27):
Whole system absolutely. And the other big takeaway from me
from that foundational part was about exercise.
Speaker 2 (02:33):
Mmm.
Speaker 1 (02:34):
Yes, doctor who explains how physical activity literally stimulates your mitochondria.
Speaker 2 (02:39):
The power houses of the cell.
Speaker 1 (02:41):
Yeah, the powerhouses to make more ATP. It's like you're
building more tiny energy factories inside your body.
Speaker 2 (02:47):
It's a fantastic way to put it.
Speaker 1 (02:48):
It's a powerful idea, isn't it. You can actually grow
your capacity for energy definitely.
Speaker 2 (02:52):
So on the flip side, right, what.
Speaker 1 (02:54):
About the things that drain us? The energy zappers doctor
hotuxb was emptying our batteries.
Speaker 2 (02:59):
Well, it's pretty clear when you look at her work
that a lot of common habits are like silent energy thieves.
She identifies unhealthy diets obviously, especially the high sugar, high
fat foods that give you that quick burst than of
boom the crash.
Speaker 1 (03:13):
We know that feeling.
Speaker 2 (03:14):
Then there's lack of quality sleep that hits everything cognitive function,
emotional well being.
Speaker 1 (03:21):
Your body just can't recharge exactly.
Speaker 2 (03:24):
And of course stress, the pressure from work, from life,
it just drains your mental and physical reserves.
Speaker 1 (03:31):
Yeah, that constant low level hum of stress.
Speaker 2 (03:34):
What I find important here, though, is how interconnected these
zappers often are.
Speaker 1 (03:39):
How So, well, think about it.
Speaker 2 (03:40):
Poor sleep can make you more stress, right totally. And
when you're stressed, what do you reach for? Maybe not
the healthiest food choices, ah, the comfort food trap precisely
so for you listening, really consider which of these zappers
are you most susceptible to in your busy life. Just
identifying them as a huge first step.
Speaker 1 (03:58):
Yeah, that awareness is key. I think we've all felt that,
you know, the afternoon slump after maybe two sugary lunch.
Speaker 2 (04:04):
Ye.
Speaker 1 (04:04):
Doctor how really explains the science behind why that happens.
She does, so, Okay, moving on to the proactive side,
she really digs into how our lifestyle choices directly impact
our energy levels. Let's start with what we put into
our bodies nutrition for energy.
Speaker 2 (04:21):
Right, And what's really impressive here is doctor Howe's focus
on achieving steady energy, not just bursts exactly. It's not
about restrictive diets, It's about smart consistent choices. She breaks
down how complex carbs, unlike those simple sugars, give you
that sustained release.
Speaker 1 (04:38):
So like whole grains, legumes.
Speaker 2 (04:40):
Yep, and proteins. Often we just think muscles, right, but
she points out they're crucial for regulating blood sugar, preventing
those energy dips. Interesting and fats healthy fats. Yeah, They're
a dense secondary fuel source and help stabilize things to and.
Speaker 1 (04:54):
She goes beyond just the macros right. She talks about
specific superfoods.
Speaker 2 (04:58):
She does practical examples.
Speaker 1 (05:00):
Personal favorite takeaway here was how she emphasized quinoa being
a complete protein.
Speaker 2 (05:04):
Ah good one.
Speaker 1 (05:06):
That's such efficient fuel, especially if you're plant based or
just trying to optimize. She also mentions things like chia
seeds for omega threes and fiber dark leafy greens for circulation.
Speaker 2 (05:15):
All nutrient powerhouses.
Speaker 1 (05:17):
But the real game changer, she argues for especially for
busy professionals, is meal planning.
Speaker 2 (05:22):
Yes, this is so practical.
Speaker 1 (05:24):
It's not just about eating healthy, it's about saving time
and crucially mental energy by making those healthy choices the default,
the easy option, that's the core of its your weak
Maybe batch cook some stuff, keep versatile ingredients like frozen
veg or beans on hand. It's basically a blueprint for consistency.
Speaker 2 (05:44):
Exactly. That idea of versable ingredients is such a gem
for busy schedules. When you think about the bigger picture,
it's not about becoming a gourmet chef overnight, definitely not.
It's about weaving simple, effective strategies into your weak So
for you listening, how can you leverage these specific food ideas,
maybe the planning tips to avoid those energy spikes and
(06:04):
crashes that just derail your day.
Speaker 1 (06:06):
Good question, and just as important as what we eat
is what we drink hydration and energy. We always hear
drink more water.
Speaker 2 (06:14):
It sounds so basic, right, but doctor.
Speaker 1 (06:16):
Howe really explains why it's so critical. It goes way
beyond just quenching thirst. She calls dehydration a common, yet
often overlooked energy drainer.
Speaker 2 (06:27):
It really is foundational. Even mild dehydration can lead straight
to fatigue, less alertness, trouble concentrating.
Speaker 1 (06:34):
Things we might just blame on a busy day.
Speaker 2 (06:36):
Exactly, your body relies on water for well everything, regulating temperature,
moving nutrients around, getting rid of waste. Mild dehydration can
trigger headaches, irritability, even slow down your metabolism. That's a
big one for anyone focused on weight management.
Speaker 1 (06:53):
Wow, I didn't realize the metabolism link was that direct.
Speaker 2 (06:55):
And the connection she makes to mental health is powerful too.
How being dehydrated can actually increase feelings of stress and anxiety.
Speaker 1 (07:02):
Okay, so it's clearly crucial. What are her strategies in
practical stuff?
Speaker 2 (07:06):
Keep a reusable water bottle visible, that constant reminder. Incorporate
hydrating foods she mentions cucumbers, watermelon, oranges, eating your water
basically kind of yeah, set reminders if you need to
drink water first thing in the morning, maybe before meals,
to help with appetite control, little things.
Speaker 1 (07:22):
So for you listening, what small, consistent change could you
make today to up your hydration without it feeling like
another chore. Maybe it is just keeping that water bottle
on your desk, simple but effective. Okay, moving on to
movement and exercise. This one feels counterintuitive sometimes right hitting
the gym when you're already wiped out.
Speaker 2 (07:42):
It does, but doctor Who emphatically says it actually boosts energy.
Speaker 1 (07:46):
It's a paradox. She explains really well, Yeah.
Speaker 2 (07:49):
And what's truly fascinating here is the like the cyclical
benefit she describes. Okay, the energy boost isn't just a
result of exercise later on, it's the act of exercising.
It's especially when you feel low that kickstarts this whole
biological feedback loop.
Speaker 1 (08:05):
So moving creates momentum exactly.
Speaker 2 (08:07):
Exercise enhances energy, lifts your mood through endorphins, and helps
you sleep.
Speaker 1 (08:12):
Better, which then boosts energy even more the next day.
Speaker 2 (08:15):
Precisely, it's a powerful self reinforcing system. So for you listening,
maybe think about reframing exercise not as a chore, but
as an investment in your energy and mental clarity for
the rest of your busy day.
Speaker 1 (08:28):
I love that reframing it as an investment, and doctor
Hale gives us practical ways to actually make that investment,
even if we feel we have zero.
Speaker 2 (08:36):
Time right then no time excuse yeah.
Speaker 1 (08:38):
For examples of quick workouts like fifteen twenty minute HII
sessions or even micro workouts.
Speaker 2 (08:44):
What does she mean by micro workouts?
Speaker 1 (08:46):
Things like taking the stairs instead of the elevator, doing
a few push ups during a break, stretching at your desk,
little bursts of movement integrated into the day.
Speaker 2 (08:54):
Ah, breaking up the sitting. That makes sense.
Speaker 1 (08:56):
It's about weaving movement in, not necessarily blocking out a
whole hour if you can't.
Speaker 2 (09:01):
Absolutely, it makes you realize that even small bits count,
which connects nicely.
Speaker 1 (09:05):
To the next piece, that powerful feedback loop you mentioned.
Speaker 2 (09:08):
Yes, sleep and recovery. This is the one we so
often sacrifice, right. We see sleep as unproductive time.
Speaker 1 (09:14):
Guilty again, But.
Speaker 2 (09:15):
Doctor Howe says we do that at our peril. She
breaks down the science of sleep cycles, light, deep, rem
sleep and explains that each stage has distinct crucial jobs.
Speaker 1 (09:27):
This was a huge aha moment for me reading this,
and I bet it will be for a lot of
listeners too. Tell me more, Doctor Howe explains how deep
sleep is the most restorative phase. It's vital for physical recovery,
immune function, and get this, regulating hormones tied to hunger
and stress.
Speaker 2 (09:43):
Wow. So deep sleep directly impacts things like weight management exactly.
Speaker 1 (09:47):
That's a huge connection. And rem sleep it isn't just
for dreaming. It's essential for consolidating memories, processing emotions, and
cognitive functions like decision making.
Speaker 2 (09:56):
It really hammers home that sleep isn't passive at all,
It's an active repair and processing state totally.
Speaker 1 (10:02):
In short, changing any of these cycles has real tangible
consequences on how we perform the next day and our
long term health too.
Speaker 2 (10:09):
So the question for you listening becomes what small change
could you make to your evening routine, maybe starting tonight
to create a more sleep friendly environment.
Speaker 1 (10:18):
Doctor who has great suggestions there, making your bedroom a sanctuary,
cool temperatures, dim lighting, managing sound.
Speaker 2 (10:26):
Simple things, but they can make a big difference. It's
incredible how many aspects of our daily performance, from making
good choices to just managing our emotions are tied so
tightly to getting through those sleep stages properly.
Speaker 1 (10:39):
Yeah, it's foundational, Okay, So beyond the physical stuff diet, water, movement,
sleep doctor who also dives deep into the mental and
social aspects building a positive mindset and social connections. How
do these fit into our energy levels?
Speaker 2 (10:55):
Well? She starts with stress management, right, looking at external
stressors like work or fin answers, but also internal ones
like our own beliefs, in habits our inner landscape exactly,
And what's really fascinating here is how she shows that
our internal world, our thoughts. Our beliefs can be just
as much of an energy zapper or frankly, an energy booster,
as our diet or how much sleep we got, and
(11:16):
she gives concrete tools things like mindfulness, meditation, deep breathing,
exercises ways to actively shape that internal landscape.
Speaker 1 (11:24):
So it's not just about thinking positive in a vague way,
not at all.
Speaker 2 (11:27):
She emphasizes the practice of positive thinking, how an optimistic outlook,
focusing on solutions genuinely improves emotional well being, builds resilience,
and can even counteract physical issues tied to stress, like
hypertension or fatigue.
Speaker 1 (11:41):
That's quite a claim, it.
Speaker 2 (11:43):
Is, but she backs it up. So a question for
you listening, what's one limiting belief? Maybe something like I
don't have time for self care that you might be
holding on to that's subtly draining your energy, and how
could you start to, you know, gently challenge it.
Speaker 1 (11:57):
It's a powerful reminder, isn't it that our mental workouts
are just as crucial as the physical ones. Doctor Hu
also suggests things like daily affirmations and actively identifying and
replacing those limiting beliefs.
Speaker 2 (12:11):
I found that very empowering it is, And this connects
directly to the final piece. Doctor Who discusses social.
Speaker 1 (12:17):
Connections right, the human element. We sometimes think of health
as this solo journey.
Speaker 2 (12:21):
We do we silo it, but she.
Speaker 1 (12:22):
Argues our relationships are absolutely vital for our energy well.
She highlights how meaningful interactions, feeling supported, having a sense
of belonging inherently decreased stress and anxiety.
Speaker 2 (12:33):
That makes intuitive sense.
Speaker 1 (12:34):
It's a strong reminder that we're not really meant to
do all this alone. Our personal energy is deeply tangled
up with our social energy.
Speaker 2 (12:42):
So positive relationships lift us up.
Speaker 1 (12:45):
And negative ones or draining ones pull us down. She
actually encourages actively assessing your social circles and intentionally nurturing
the connections that feed you.
Speaker 2 (12:55):
That's interesting, it's not just passive.
Speaker 1 (12:57):
No, and this also plays into building support network for
your health goals, whether it's joining a fitness group, sharing
goals with a friend, or even getting professional.
Speaker 2 (13:06):
Guidance so zooming out again. It shows that holistic well
being isn't just about self care and isolation, right, It's
about the whole ecosystem of our relationships and also how
we navigate the demands of modern life. Doctor how also
talks quite a bit about balancing work and personal life,
setting boundaries, learning to say no when needed, managing time effectively.
Speaker 1 (13:26):
That's saying no. Part is hard but crucial definitely.
Speaker 2 (13:30):
So another question for you, what's one relationship you could
intentionally put some energy into this week to maybe boost
your energy or conversely, what's one boundary you could maybe
set to protect it?
Speaker 1 (13:41):
Lots to think about there. Okay, So doctor Hall pulls
all these powerful insights nutrition, hydration, movement, sleep, mindset connection
together into the thirty Day Energy Plan.
Speaker 2 (13:53):
The practical roadmap exactly.
Speaker 1 (13:55):
It's not just theory. It's designed specifically for busy professionals.
It's a structured four week program that gradually builds sustainable changes.
Speaker 2 (14:03):
And the key word there is sustainable. That's what's brilliant
about her approach. Also, she really emphasizes that this thirty
day challenge is just the starting point. It's not the finish.
Speaker 1 (14:12):
Line, right, It's about building habits exactly.
Speaker 2 (14:15):
The real win comes from consistently integrating these practices into
your life long term. She includes really practical advice on
tracking your progress, journaling, setting smart goals, specific measurable achievement,
relevant and time bound Yeah and critically. She talks about
celebrating the small victories along the way and being flexible
enough to adapt your goals as you go.
Speaker 1 (14:36):
That feels achievable.
Speaker 2 (14:37):
It does, and it leads to a final, maybe bigger
thought for you listening. What would it look like for
you to view your energy levels not as some finite
resource that just.
Speaker 1 (14:48):
Runs out like a phone battery, right.
Speaker 2 (14:50):
But instead as something you actively cultivate, protect and grow
through these kinds of daily practices. It's a real shift
in perspective that could foundly change your daily experience.
Speaker 1 (15:02):
That's a great way to frame it well. This review
of Energize Your Life, a thirty day plan for Busy
Professionals has hopefully given you not just information, but some
really actionable strategies maybe a few haha moments to start
your own journey towards feeling more vibrant. Doctor Howe is
truly put together a comprehensive and I think inspiring guide
for busy professionals like you. I agreed, and to learn
(15:24):
more about doctor Howe's work and her other resources, we
really encourage you to visit kokoshingsan dot net. Hey you
spell that good question? It's kokos h U n g
sa n dot net, gokoshunsan dot net. You'll find more
insights there about embracing diverse passions and living a life
full of exploration impossibility.
Speaker 2 (15:45):
Excellent. So maybe a final thought to leave people with,
go for it? What if the real key to unlocking
your highest potential isn't actually about grinding harder, working longer.
Speaker 1 (15:55):
Hours the hustle culture myth.
Speaker 2 (15:56):
Right, But instead it's about working smarter with your energy,
really understanding it, and treating it as your most valuable asset.
Just something for you to mull over as you integrate
some of these ideas into your own amazing life that remember,
knowledge is great, but it's most valuable when you actually
understand it and apply it.
Speaker 1 (16:14):
Couldn't agree more. Thank you for joining us for this
deep dive. Until next time, stay curious, stay informed, and
energize your life.
Welcome to the Living Well, Living Rich podcast.
Speaker 2 (00:02):
Great to be here, and for.
Speaker 1 (00:03):
Those joining us for the deep dive today, get ready
to unpack some serious insights.
Speaker 2 (00:08):
Yeah, we've been looking forward to this one.
Speaker 1 (00:10):
We've just finished a deep dive into Energize Your Life,
a thirty day Plan for Busy Professionals by shoe Chenhowe, PhD.
Speaker 2 (00:19):
A really comprehensive guide, absolutely, and our mission today is
to pull out the most crucial.
Speaker 1 (00:25):
Actionable nuggets from this book.
Speaker 2 (00:27):
Yeah, the stuff you can actually use exactly.
Speaker 1 (00:30):
If you've ever felt like you're constantly running on empty,
maybe juggling too much, or just you know, wish I
add more mental clarity, which.
Speaker 2 (00:36):
Is probably most busy professionals listening.
Speaker 1 (00:39):
Right then this review is specifically for you. We spent
time with doctor Howe's plan and we're ready to share
what really stood out.
Speaker 2 (00:47):
You know, what struck me right away about doctor How's
approach is how well holistic it is. She doesn't offer
just one magic bullet, you know, Instead, she brings together
so many critical pieces into one plan you can actually
follow that makes sense, and it really challenges you to
think about what energy truly means. It's not just like
physical stamina.
Speaker 1 (01:07):
Right, not just coffee fuel exactly.
Speaker 2 (01:09):
It's mental clarity, emotional resilience, just overall well being. This
book really gets into all of it.
Speaker 1 (01:16):
Okay, let's unpack that. Then doctor Osots are at the beginning
explaining the science.
Speaker 2 (01:21):
Of energy, the foundation.
Speaker 1 (01:23):
Yeah, and what's interesting is how she frames it. It's
not just about feeling awake, but really understanding your body's
fundamental fuel system. She explains that energy in human health
is kind of a mix, right, the raw fuel we
eat yep, and then the vitality that lets us actually
use it and engage.
Speaker 2 (01:41):
That vitality piece is key.
Speaker 1 (01:42):
And then she goes down to the microscopic level talks
about cells creating their own energy currency.
Speaker 2 (01:47):
Yeah ATP right, a dentisene triphosphate, the stuff that actually
powers everything.
Speaker 1 (01:51):
And this is where it gets really interesting, I think
for anyone trying to boost their daily energy.
Speaker 2 (01:55):
Yeah, because doctor how highlights how balanced nutrition you know,
whole foods, lean proteins, healthy fats, those complex.
Speaker 1 (02:03):
Carbs, not the simple sugars exactly.
Speaker 2 (02:07):
That provides a steady supply of this cellular fuel so
you avoid those awful peaks and crashes. And if you
zoom out a bit. It just shows that chasing one
single fix, like I don't know another espresso guilty hm, right,
it often misses the well, the intricate dance of chemical
and physical energy inside us. It's about optimizing the.
Speaker 1 (02:27):
Whole system absolutely. And the other big takeaway from me
from that foundational part was about exercise.
Speaker 2 (02:33):
Mmm.
Speaker 1 (02:34):
Yes, doctor who explains how physical activity literally stimulates your mitochondria.
Speaker 2 (02:39):
The power houses of the cell.
Speaker 1 (02:41):
Yeah, the powerhouses to make more ATP. It's like you're
building more tiny energy factories inside your body.
Speaker 2 (02:47):
It's a fantastic way to put it.
Speaker 1 (02:48):
It's a powerful idea, isn't it. You can actually grow
your capacity for energy definitely.
Speaker 2 (02:52):
So on the flip side, right, what.
Speaker 1 (02:54):
About the things that drain us? The energy zappers doctor
hotuxb was emptying our batteries.
Speaker 2 (02:59):
Well, it's pretty clear when you look at her work
that a lot of common habits are like silent energy thieves.
She identifies unhealthy diets obviously, especially the high sugar, high
fat foods that give you that quick burst than of
boom the crash.
Speaker 1 (03:13):
We know that feeling.
Speaker 2 (03:14):
Then there's lack of quality sleep that hits everything cognitive function,
emotional well being.
Speaker 1 (03:21):
Your body just can't recharge exactly.
Speaker 2 (03:24):
And of course stress, the pressure from work, from life,
it just drains your mental and physical reserves.
Speaker 1 (03:31):
Yeah, that constant low level hum of stress.
Speaker 2 (03:34):
What I find important here, though, is how interconnected these
zappers often are.
Speaker 1 (03:39):
How So, well, think about it.
Speaker 2 (03:40):
Poor sleep can make you more stress, right totally. And
when you're stressed, what do you reach for? Maybe not
the healthiest food choices, ah, the comfort food trap precisely
so for you listening, really consider which of these zappers
are you most susceptible to in your busy life. Just
identifying them as a huge first step.
Speaker 1 (03:58):
Yeah, that awareness is key. I think we've all felt that,
you know, the afternoon slump after maybe two sugary lunch.
Speaker 2 (04:04):
Ye.
Speaker 1 (04:04):
Doctor how really explains the science behind why that happens.
She does, so, Okay, moving on to the proactive side,
she really digs into how our lifestyle choices directly impact
our energy levels. Let's start with what we put into
our bodies nutrition for energy.
Speaker 2 (04:21):
Right, And what's really impressive here is doctor Howe's focus
on achieving steady energy, not just bursts exactly. It's not
about restrictive diets, It's about smart consistent choices. She breaks
down how complex carbs, unlike those simple sugars, give you
that sustained release.
Speaker 1 (04:38):
So like whole grains, legumes.
Speaker 2 (04:40):
Yep, and proteins. Often we just think muscles, right, but
she points out they're crucial for regulating blood sugar, preventing
those energy dips. Interesting and fats healthy fats. Yeah, They're
a dense secondary fuel source and help stabilize things to and.
Speaker 1 (04:54):
She goes beyond just the macros right. She talks about
specific superfoods.
Speaker 2 (04:58):
She does practical examples.
Speaker 1 (05:00):
Personal favorite takeaway here was how she emphasized quinoa being
a complete protein.
Speaker 2 (05:04):
Ah good one.
Speaker 1 (05:06):
That's such efficient fuel, especially if you're plant based or
just trying to optimize. She also mentions things like chia
seeds for omega threes and fiber dark leafy greens for circulation.
Speaker 2 (05:15):
All nutrient powerhouses.
Speaker 1 (05:17):
But the real game changer, she argues for especially for
busy professionals, is meal planning.
Speaker 2 (05:22):
Yes, this is so practical.
Speaker 1 (05:24):
It's not just about eating healthy, it's about saving time
and crucially mental energy by making those healthy choices the default,
the easy option, that's the core of its your weak
Maybe batch cook some stuff, keep versatile ingredients like frozen
veg or beans on hand. It's basically a blueprint for consistency.
Speaker 2 (05:44):
Exactly. That idea of versable ingredients is such a gem
for busy schedules. When you think about the bigger picture,
it's not about becoming a gourmet chef overnight, definitely not.
It's about weaving simple, effective strategies into your weak So
for you listening, how can you leverage these specific food ideas,
maybe the planning tips to avoid those energy spikes and
(06:04):
crashes that just derail your day.
Speaker 1 (06:06):
Good question, and just as important as what we eat
is what we drink hydration and energy. We always hear
drink more water.
Speaker 2 (06:14):
It sounds so basic, right, but doctor.
Speaker 1 (06:16):
Howe really explains why it's so critical. It goes way
beyond just quenching thirst. She calls dehydration a common, yet
often overlooked energy drainer.
Speaker 2 (06:27):
It really is foundational. Even mild dehydration can lead straight
to fatigue, less alertness, trouble concentrating.
Speaker 1 (06:34):
Things we might just blame on a busy day.
Speaker 2 (06:36):
Exactly, your body relies on water for well everything, regulating temperature,
moving nutrients around, getting rid of waste. Mild dehydration can
trigger headaches, irritability, even slow down your metabolism. That's a
big one for anyone focused on weight management.
Speaker 1 (06:53):
Wow, I didn't realize the metabolism link was that direct.
Speaker 2 (06:55):
And the connection she makes to mental health is powerful too.
How being dehydrated can actually increase feelings of stress and anxiety.
Speaker 1 (07:02):
Okay, so it's clearly crucial. What are her strategies in
practical stuff?
Speaker 2 (07:06):
Keep a reusable water bottle visible, that constant reminder. Incorporate
hydrating foods she mentions cucumbers, watermelon, oranges, eating your water
basically kind of yeah, set reminders if you need to
drink water first thing in the morning, maybe before meals,
to help with appetite control, little things.
Speaker 1 (07:22):
So for you listening, what small, consistent change could you
make today to up your hydration without it feeling like
another chore. Maybe it is just keeping that water bottle
on your desk, simple but effective. Okay, moving on to
movement and exercise. This one feels counterintuitive sometimes right hitting
the gym when you're already wiped out.
Speaker 2 (07:42):
It does, but doctor Who emphatically says it actually boosts energy.
Speaker 1 (07:46):
It's a paradox. She explains really well, Yeah.
Speaker 2 (07:49):
And what's truly fascinating here is the like the cyclical
benefit she describes. Okay, the energy boost isn't just a
result of exercise later on, it's the act of exercising.
It's especially when you feel low that kickstarts this whole
biological feedback loop.
Speaker 1 (08:05):
So moving creates momentum exactly.
Speaker 2 (08:07):
Exercise enhances energy, lifts your mood through endorphins, and helps
you sleep.
Speaker 1 (08:12):
Better, which then boosts energy even more the next day.
Speaker 2 (08:15):
Precisely, it's a powerful self reinforcing system. So for you listening,
maybe think about reframing exercise not as a chore, but
as an investment in your energy and mental clarity for
the rest of your busy day.
Speaker 1 (08:28):
I love that reframing it as an investment, and doctor
Hale gives us practical ways to actually make that investment,
even if we feel we have zero.
Speaker 2 (08:36):
Time right then no time excuse yeah.
Speaker 1 (08:38):
For examples of quick workouts like fifteen twenty minute HII
sessions or even micro workouts.
Speaker 2 (08:44):
What does she mean by micro workouts?
Speaker 1 (08:46):
Things like taking the stairs instead of the elevator, doing
a few push ups during a break, stretching at your desk,
little bursts of movement integrated into the day.
Speaker 2 (08:54):
Ah, breaking up the sitting. That makes sense.
Speaker 1 (08:56):
It's about weaving movement in, not necessarily blocking out a
whole hour if you can't.
Speaker 2 (09:01):
Absolutely, it makes you realize that even small bits count,
which connects nicely.
Speaker 1 (09:05):
To the next piece, that powerful feedback loop you mentioned.
Speaker 2 (09:08):
Yes, sleep and recovery. This is the one we so
often sacrifice, right. We see sleep as unproductive time.
Speaker 1 (09:14):
Guilty again, But.
Speaker 2 (09:15):
Doctor Howe says we do that at our peril. She
breaks down the science of sleep cycles, light, deep, rem
sleep and explains that each stage has distinct crucial jobs.
Speaker 1 (09:27):
This was a huge aha moment for me reading this,
and I bet it will be for a lot of
listeners too. Tell me more, Doctor Howe explains how deep
sleep is the most restorative phase. It's vital for physical recovery,
immune function, and get this, regulating hormones tied to hunger
and stress.
Speaker 2 (09:43):
Wow. So deep sleep directly impacts things like weight management exactly.
Speaker 1 (09:47):
That's a huge connection. And rem sleep it isn't just
for dreaming. It's essential for consolidating memories, processing emotions, and
cognitive functions like decision making.
Speaker 2 (09:56):
It really hammers home that sleep isn't passive at all,
It's an active repair and processing state totally.
Speaker 1 (10:02):
In short, changing any of these cycles has real tangible
consequences on how we perform the next day and our
long term health too.
Speaker 2 (10:09):
So the question for you listening becomes what small change
could you make to your evening routine, maybe starting tonight
to create a more sleep friendly environment.
Speaker 1 (10:18):
Doctor who has great suggestions there, making your bedroom a sanctuary,
cool temperatures, dim lighting, managing sound.
Speaker 2 (10:26):
Simple things, but they can make a big difference. It's
incredible how many aspects of our daily performance, from making
good choices to just managing our emotions are tied so
tightly to getting through those sleep stages properly.
Speaker 1 (10:39):
Yeah, it's foundational, Okay, So beyond the physical stuff diet, water, movement,
sleep doctor who also dives deep into the mental and
social aspects building a positive mindset and social connections. How
do these fit into our energy levels?
Speaker 2 (10:55):
Well? She starts with stress management, right, looking at external
stressors like work or fin answers, but also internal ones
like our own beliefs, in habits our inner landscape exactly,
And what's really fascinating here is how she shows that
our internal world, our thoughts. Our beliefs can be just
as much of an energy zapper or frankly, an energy booster,
as our diet or how much sleep we got, and
(11:16):
she gives concrete tools things like mindfulness, meditation, deep breathing,
exercises ways to actively shape that internal landscape.
Speaker 1 (11:24):
So it's not just about thinking positive in a vague way,
not at all.
Speaker 2 (11:27):
She emphasizes the practice of positive thinking, how an optimistic outlook,
focusing on solutions genuinely improves emotional well being, builds resilience,
and can even counteract physical issues tied to stress, like
hypertension or fatigue.
Speaker 1 (11:41):
That's quite a claim, it.
Speaker 2 (11:43):
Is, but she backs it up. So a question for
you listening, what's one limiting belief? Maybe something like I
don't have time for self care that you might be
holding on to that's subtly draining your energy, and how
could you start to, you know, gently challenge it.
Speaker 1 (11:57):
It's a powerful reminder, isn't it that our mental workouts
are just as crucial as the physical ones. Doctor Hu
also suggests things like daily affirmations and actively identifying and
replacing those limiting beliefs.
Speaker 2 (12:11):
I found that very empowering it is, And this connects
directly to the final piece. Doctor Who discusses social.
Speaker 1 (12:17):
Connections right, the human element. We sometimes think of health
as this solo journey.
Speaker 2 (12:21):
We do we silo it, but she.
Speaker 1 (12:22):
Argues our relationships are absolutely vital for our energy well.
She highlights how meaningful interactions, feeling supported, having a sense
of belonging inherently decreased stress and anxiety.
Speaker 2 (12:33):
That makes intuitive sense.
Speaker 1 (12:34):
It's a strong reminder that we're not really meant to
do all this alone. Our personal energy is deeply tangled
up with our social energy.
Speaker 2 (12:42):
So positive relationships lift us up.
Speaker 1 (12:45):
And negative ones or draining ones pull us down. She
actually encourages actively assessing your social circles and intentionally nurturing
the connections that feed you.
Speaker 2 (12:55):
That's interesting, it's not just passive.
Speaker 1 (12:57):
No, and this also plays into building support network for
your health goals, whether it's joining a fitness group, sharing
goals with a friend, or even getting professional.
Speaker 2 (13:06):
Guidance so zooming out again. It shows that holistic well
being isn't just about self care and isolation, right, It's
about the whole ecosystem of our relationships and also how
we navigate the demands of modern life. Doctor how also
talks quite a bit about balancing work and personal life,
setting boundaries, learning to say no when needed, managing time effectively.
Speaker 1 (13:26):
That's saying no. Part is hard but crucial definitely.
Speaker 2 (13:30):
So another question for you, what's one relationship you could
intentionally put some energy into this week to maybe boost
your energy or conversely, what's one boundary you could maybe
set to protect it?
Speaker 1 (13:41):
Lots to think about there. Okay, So doctor Hall pulls
all these powerful insights nutrition, hydration, movement, sleep, mindset connection
together into the thirty Day Energy Plan.
Speaker 2 (13:53):
The practical roadmap exactly.
Speaker 1 (13:55):
It's not just theory. It's designed specifically for busy professionals.
It's a structured four week program that gradually builds sustainable changes.
Speaker 2 (14:03):
And the key word there is sustainable. That's what's brilliant
about her approach. Also, she really emphasizes that this thirty
day challenge is just the starting point. It's not the finish.
Speaker 1 (14:12):
Line, right, It's about building habits exactly.
Speaker 2 (14:15):
The real win comes from consistently integrating these practices into
your life long term. She includes really practical advice on
tracking your progress, journaling, setting smart goals, specific measurable achievement,
relevant and time bound Yeah and critically. She talks about
celebrating the small victories along the way and being flexible
enough to adapt your goals as you go.
Speaker 1 (14:36):
That feels achievable.
Speaker 2 (14:37):
It does, and it leads to a final, maybe bigger
thought for you listening. What would it look like for
you to view your energy levels not as some finite
resource that just.
Speaker 1 (14:48):
Runs out like a phone battery, right.
Speaker 2 (14:50):
But instead as something you actively cultivate, protect and grow
through these kinds of daily practices. It's a real shift
in perspective that could foundly change your daily experience.
Speaker 1 (15:02):
That's a great way to frame it well. This review
of Energize Your Life, a thirty day plan for Busy
Professionals has hopefully given you not just information, but some
really actionable strategies maybe a few haha moments to start
your own journey towards feeling more vibrant. Doctor Howe is
truly put together a comprehensive and I think inspiring guide
for busy professionals like you. I agreed, and to learn
(15:24):
more about doctor Howe's work and her other resources, we
really encourage you to visit kokoshingsan dot net. Hey you
spell that good question? It's kokos h U n g
sa n dot net, gokoshunsan dot net. You'll find more
insights there about embracing diverse passions and living a life
full of exploration impossibility.
Speaker 2 (15:45):
Excellent. So maybe a final thought to leave people with,
go for it? What if the real key to unlocking
your highest potential isn't actually about grinding harder, working longer.
Speaker 1 (15:55):
Hours the hustle culture myth.
Speaker 2 (15:56):
Right, But instead it's about working smarter with your energy,
really understanding it, and treating it as your most valuable asset.
Just something for you to mull over as you integrate
some of these ideas into your own amazing life that remember,
knowledge is great, but it's most valuable when you actually
understand it and apply it.
Speaker 1 (16:14):
Couldn't agree more. Thank you for joining us for this
deep dive. Until next time, stay curious, stay informed, and
energize your life.
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