EP 155: The Summer BBQ Foods That Boost Your Brainpower

Think your summer favorites are just tasty? Think again.

Turns out three BBQ staples are powerful brain boosters hiding in plain sight.

They hydrate your brain, protect your neurons, decrease inflammation, improve your ability to think and problem-solve -- all so you have your best energy and lead better.

Imagine walking into your next meeting with more clarity, energy, and confidence… just by making a few smart swaps at the grill this weekend.

This isn’t about overhauling your diet—it’s about leveraging simple, delicious upgrades that fuel your brain while you enjoy summer.

In this episode, you’ll learn:

• Why 5 key elements in watermelon to boost your brain

• The difference between grass-fed beef and conventional beef for your brain health

• Unique ways to enjoy tomatoes to protect your brain cells

Listen now and give your BBQ a brainpower upgrade.

Reach out with your questions - and favorite recipes for these powerful foods - to sheri@thevireolife.com

EP 154: Let ChatGPT Lower Your Stress - In Seconds

Too tired and stressed to think straight? You don’t need yet another app. You need stress-relieving prompts for AI.

In this episode, you’ll learn how to use ChatGPT to manage stress in real time—whether you’re racing between meetings, juggling family needs, or just overwhelmed by it all.

Get ready to:

• Create instant reset routines using the Avoid–Alter–Adapt method outlined in Episode 24

• Generate personalized journal and meditation prompts

• Use ChatGPT to support calm breathing, mindfulness, and clarity

• Build stress strategies that flex with your day

Seriously. It is all possible with AI and you'll know how after this episode.

Listen now and try the prompts that help you feel calmer in seconds.

Want a personalized approach to sustainable energy and focus? I'd love to hear your story.

Reach out to sheri@thevireolife.com

EP 153: The Busy Pro's Shortcut to Staying Active

Between meetings, travel, and brain fatigue, even the best intentions to move more can get sidelined.

Which then keeps you from building your energy.

Sound familiar?

In this episode, you'll learn how to use ChatGPT as your behind-the-scenes fitness assistant—so you can stay active, consistent, and energized without overthinking it.

Here are some highlights:

• How to generate workouts that fit your schedule, energy, and location

• The prompts to use when you’re short on time

• Ways to keep your fitness fresh—so you actually stick with it

Listen now and start using AI to take the pressure off your fitness routine.

Want personal support that adapts with your lifestyle? Reach out to me at sheri@thevireolife.com and we'll set up a time to chat about your goals. No pressure.

EP 152: Use This AI Trick to Eat Smarter - Fast

Too busy to meal plan an energy boost? Decision fatigue hitting hard by lunchtime?

Listen in to learn how to use ChatGPT to simplify nutrition—without obsessing over numbers, strict diets, or complicated prep.

You’ll get:

• Copy-paste prompts to build balanced meals fast

• Ways to customize food ideas to your workday, travel, or energy

• How to use AI to stay consistent—even on the busiest days

No more "what should I eat?" spiral.

Listen now to get the prompts and start eating smarter—without extra effort.

Want to stick with your high-energy habits? Feel free to reach out to me with your questions - sheri@thevireolife.com

EP 151: Let ChatGPT Plan Your Perfect Summer

Too tired to plan? Too hot to think?

Juggling plans for the summer travel, camps, hot days, work deadlines when your staff is out on vacation, plus your wellness? Summer can quickly turn into overload.

In this episode, I’ll show you how to use ChatGPT like a personal assistant to create refreshing, low-stress summer routines tailored to your energy, family schedule, and even the weather.

Whether it’s a rainy weekend, a heatwave, or just a jam-packed workday, you’ll get ready-to-use prompts to help you stay energized, grounded, and well—without overthinking it.

Listen now.

And head to the transcript on your listening platform to grab the prompts to copy and paste.

EP 150: The Secret to High Performance Isn't Working More

What if there is a way to work that actually makes you better - without working more?

In this conversation with Rich Ellis, he shares how he used to push through all day.

Then he made a surprising shift. By cutting his work hours and intentionally bringing high energy habits into his life he saw more success, not less.

In this episode, he shares the mindset and schedule that helped him lead better, think clearer, and still make it home for dinner.

What you’ll hear inside:

• The non-negotiables to keep you grounded and performing

• How to define success without losing yourself

• The surprising productivity benefit of ending your day at 4PM (Ok. At least by 5 PM)

• One question every leader should ask weekly

Listen now—especially if you’re driven, tired, and wondering if there’s a smarter way.

To connect with Rich, go to https://richellis.nz/

And on Instagram richsellis and Linkedin Richard Ellis

EP 149: I'd Trade My Bonus to Get My Life Back - Burnout Regrets

An executive shared, “I’d trade my bonus to get my life back.”

Burnout is real—and it’s costing more than you think.

In this powerful episode, Dr. Lani Jones shares the hidden drivers of burnout, what leaders get wrong, and small shifts that boost morale (without costing a dime).

You’ll learn:

• The 1 question every leader should ask their team

• Why recognition beats raises

• How to spot burnout before it spreads

• Where to start when your own energy is drained

(The swimmer I mentioned in the episode is Florence Chadwick. She was less than a half mile from the coast when she asked to be pulled out of the water and fog, saying "If I could have seen the land, I would have made it.")

Press play and reclaim your energy—without losing your edge.

EP 148: Work-Life Balance is a Myth. Try This Instead.

Are you trying to find the elusive work-life balance? In your workplace, are you trying to "wellness programs" but not getting higher energy and productivity for you team?

In this episode, my guest and I dig into how many wellness initiatives leave people feeling like they’ve failed—when really, the system’s flawed.

We unpack why gym reimbursements and step challenges often fall flat… and what actually moves the needle instead.

You’ll learn what real wellness looks like: flexible, inclusive, and designed for actual humans with actual lives.

From culture shifts to quick wins, we share what helps people thrive at work and beyond.

Hit play to rethink your wellness — and wellness for your workplace.

Click here for Steven's TedX talk that's just released.

EP 147: This 10 Minute Break Equals 180 Miles of Fitness

What if a simple 10-minute break could boost your energy, sharpen your focus—and quietly add up to 180 miles a year?

And what if simply standing more at work could help you burn 8.5 pounds a year—no gym, no sweat?

In today’s episode, you'll hear how micro-movements during your workday create massive benefits over time.

And how to take charge of your own workplace wellness —without waiting for your company to do it for you.

All of this without sacrificing your schedule.

Plus, if you’re in a leadership role, you’ll discover why you need to model wellness habits first.

Tune in to discover:

• How standing while you work can burn enough calories to equal 8.5 pounds a year

• The energy-enhancing magic of just one 10-minute walk

• Why the best wellness strategy starts with you, not HR

Listen now to take control of your energy—and your impact—at work.

EP 146: Smarter Pain Relief - High Tech Meets Natural Wellness

When pain hits, most people reach for a pill, a shot, or even surgery.

But what if there’s a smarter way?

In this episode, nurse and physical therapist Stacey Roberts shares how she overcame her own pain after a dance injury—and how she now helps others do the same using natural, high-tech strategies.

In this episode ...

• Discover the gut-joint axis (yes, it's a thing)

• Learn how aging and hormones change your body’s inflammation response

• Hear how Softwave technology accelerates pain relief—without drugs or downtime

Whether you’re an active professional or a weekend warrior, hiking mountains, this episode is your reminder: pain doesn’t have to be your new normal.

Don’t let pain limit you. Get the support your body actually needs—with the right movement, tech, and nutrition.

EP 145: Upgrade Your Sleep - Here's What Actually Works

Struggling to sleep well? Or want to wake up with the maximum energy for your day?

In this episode, I’m joined by a top sleep expert - who has been central to my own sleep journey.

She and I break down what truly works for better sleep. We share our personal journeys with insomnia and the powerful, science-backed tools that finally helped.

You’ll discover how every cell in your body knows what time it is—and how to reset that internal clock.

From the gold-standard CBT-i method to surprising sleep saboteurs, you’ll walk away ready to reclaim your rest.

Hit play now to learn:

• Why mindset might be the key to falling asleep faster

• What to do instead of relying on sleep supplements

• How to set your body up for deep, natural sleep—even when life is stressful or hormones are shifting.

Upgrade your sleep and everything else changes.

Listen now and start upgrading your sleep tonight!

To get in touch with Mollie Eastman for her weekly insights or to schedule your personal sleep audit, reach out to Mollie@sleepisaskill.com

EP 144: What High Achievers Know About Energy That Most Don't

Feeling overwhelmed and tired trying to do all the right things for your health?

Elite achievers don’t waste time on endless wellness routines. They focus on the few things that actually work—and that’s exactly what you’ll learn how to do in this episode.

Discover the secret, based on Greg McKeown's book Essentialism, to lasting energy, mental clarity, and wellness that fits into a high-performing lifestyle (without burnout).

Listen now and learn how to stop doing more—and start doing what matters most.

EP 143: 10 Healthy-ish Gifts to Elevate Mother's Day

Searching for the perfect (last minute) Mother’s Day gift?

Instead of candle or another mug she won’t use, try something that shows you really listen.

This episode shares 10 creative, healthy-ish gifts that support the things she already cares about—whether that’s less stress, more strength, or better energy.

From a boutique fitness pass to a professional decluttering session, these gifts are thoughtful, quick to prep, and tailored to what she’s been saying she wants.

There are gift ideas to lower her stress, increase her fitness and health, and help her eat better.

Hit play to get inspired and give a gift that lifts her up—mind, body, and mood.

EP 142: High-Performance Calm: 15 Fast Stress Solutions

Feeling wired, tired, and stretched too thin?

This laser-focused episode wraps up our stress series with 15 powerful ways to reduce stress. And you don't have to stop your life for a month to get calm. From smart daily habits to in-the-moment relief, these tools are fast, flexible, and totally doable.

Discover simple techniques like “being your own butler,” walking for serotonin boosts, escaping without guilt, and using your senses to reset—all designed for high performers who want calm without losing momentum.

Tune in now and create your own go-to list of fast stress fixes.

Because peak performance starts with inner peace.

Here’s the bonus video resource I mentioned, on “Being Your Own Butler”

EP 141: Feed Your Focus - How to Eat to Heal Your Brain

If your brain feels slow - or just not like it used to—your food may be the key to getting your clarity and energy back.

Long-term stress doesn’t just wear you down—it physically damages areas of the brain.

The good news? You can reverse some of that damage.

And one of the most powerful ways to start is right on your plate.

In this episode, we’re breaking down the top 3 categories of anti-inflammatory foods that science shows can help heal your brain.

No extreme diets. No biohacking fads.

Just real, evidence-based nutrition that supports your focus, mood, and mental stamina.

You’ll learn:

• What to eat to reduce brain inflammation

• How certain foods support neurogenesis and brain repair

• The truth about powerful nutrients like astaxanthin (and what to eat to get it)

• The simplest way to start healing your brain through everyday meals

Feel more capable and focused again.

This episode is for you.

sheri@thevireolife.com

Email me for the free bonus guide to brain-boosting foods.

EP 140: Build Your Brain in 15 Minutes - No Books Needed

Chronic stress shrinks your brain—literally.

If you've been feeling foggy, forgetful, or fried, the culprit might be long-term stress—and the solution could be as simple as a brisk walk.

In today’s episode, you'll learn how stress harms your brain, especially the prefrontal cortex and hippocampus. (No, you don't have to be a brain scientist - you'll get an easy way to understand those parts of your brain)

Most important, you'll find out how exercise can actually reverse that damage.

Discover what movement supports brain repair, reduces inflammation, and stimulates neurogenesis (yes, that's real brain regrowth).

Plus, hear the research comparing 15 vs. 40 minutes of movement, so you know exactly what fits your goals.

If you want to boost focus, feel calmer, and think more clearly—without extreme workouts or giving up your lifestyle—this episode is your action plan.

Hit play and let’s move your brain forward.

Bonus: Want the free "Heal Your Brain Through Movement? Email me to get your quick reference guide to how to exercise to heal your brain.

sheri@thevireolife.com

EP 139: Stress is Killing Your Brain - Here's How to Reverse It

Think stress is just exhausting you? Think again.

Chronic stress literally shrinks your brain.

In this episode, you'll learn the science of how long-term stress damages key areas of the brain—including the prefrontal cortex and hippocampus—affecting your focus, memory, and decision-making.

The good news? You can reverse the damage.

Learn how one research-backed method (that’s surprisingly doable, even with a busy schedule) helps rebuild brain cells, reduce inflammation, and calm your mind.

It’s not "out there" — it’s science.

Listen now to protect your brain, lower your stress, and reclaim your sharp thinking.

EP 138: Instant Energy Reset - The Habit That Works in 60 Seconds

Ever feel like you’re running on empty?

What if one simple habit could instantly reset your energy, sharpen your focus, and help you feel clear-headed all day?

In this episode, I sit down with Erin Taylor, the author of Move, Rest, Recover, to uncover a science-backed energy reset that takes just 60 seconds—yet delivers long-lasting impact.

Erin shares:

✅ The #1 mistake most people make that drains their energy before noon

✅ How your breathing pattern could be the key to instant focus and calm

✅ A powerful micro-movement trick that reactivates your brain in seconds

Imagine tackling your day with calm, steady energy—no more slumps, no more struggling to focus.

This quick fix is practical, powerful, and proven to help you feel recharged anytime you need it.

Don’t wait—hit play now and unlock your instant energy reset!

For the free bonus that Erin shares with you - head here.

https://erintaylor.substack.com/realwellness.

EP 137: The Jaw Dropping Truth about Stress and Success

Chronic Stress Is Sabotaging Your Success—Here’s How to Fix It

Stress isn’t just making you tired—it’s impacting your decisions, your team, and your career.

But is "what's stressing you" the issue ... or is the way you think about stress the real issue?

In this episode, you'll tackle three powerful questions:

✅ How does chronic stress directly affect your success?

✅ What’s happening in your brain and body under stress?

✅ What’s a smarter way to handle stress for resilience and performance?

The key? Rewiring your response. You’ll learn:

• Why decision fatigue makes stress worse (and how to fix it).

• The hidden reason some people thrive under pressure while others burn out.

• Two immediate strategies to lower stress and boost success.

Don’t let stress call the shots. Tune in now and start taking back control.

EP 136: Organic vs Conventional - Are You Paying for Health or Hype?

Is organic really worth your effort? Or are conventional veggies just as good for your wellness and energy? With so much conflicting advice, it’s time to cut through the noise and get the facts.

In this episode, we’re breaking down the real pros and cons of organic vs. conventional vegetables, the Environmental Working Group’s Dirty Dozen and Clean 15, and whether washing your produce is enough to remove pesticides. You’ll learn:

✅ Which veggies you should buy organic—and which ones don’t matter

✅ How pesticides impact your health (and what the research actually says)

✅ The best ways to clean conventional produce—and what doesn’t work

You'll hear favorite stories from my childhood, growing up on an, admittedly, conventional farm. And how I learned from that why the worst pesticide offenders are often because of where they're grown.

If you want to make informed, confident choices about your food without fear-mongering, this episode is for you.

Hit play now to find out if organic is worth it—or if you’re just paying for hype!