How To Make Smarter Health Choices When Juggling A Demanding Career

Some days your to-do list is longer than your patience, and you’re the only one checking the boxes. That’s just how it is. I’ve been there, done that, and got the burnout badge (not proud of that).

Demanding careers are demanding on the body.

They require you to be switched on. High energy, quick thinking, strong presence and above all, a lot of endurance.

When work is spinning in every direction, it's easy to let your health fall to the bottom of your priorities list. But making smarter health choices is crucial for both your physical and mental wellbeing, if you want to stay in the game.

Over the years as a functional health practitioner, I’ve worked with countless individuals who’ve managed to prioritise their health despite demanding jobs. You absolutely can make smarter health choices that not only fit into your busy lifestyle but also fuel your success.

1. Swap Oats and Toast For Eggs - Your Morning Nutrition

Early starts make it tempting to skip food or grab something quick and unhealthy (cereal, toast, I’m looking at you). And fasting is great, but not if its not done strategically.

Fueling your body properly in the morning is the foundation of being energised and productive all day. Plan your breakfasts ahead and go with a simple high protein, healthy fat (no refined carbs) options.?

Things like boiled eggs, protein smoothies, quick omelettes or nut granolas are all good choices.

Pro Tip: Front loading with protein and fat keeps blood sugar levels stable throughout the day.

Book a workshop with me and let’s talk about how to manage sugar and the 3pm crash for your teams.

2. Proactively Hydrate: Get Onto The Front Foot With Water Intake

How many times have you found yourself drinking most of your water intake towards the end of the day because you forgot?

The two earliest signs of dehydration are low energy and brain fog.

Starting your day with a ritual of 400ml warm water will get you on the front foot of your hydration and switch all of your body's processes on. It’s easy to forget the importance of hydration when you’re busy, but water is essential for maintaining focus, energy, and overall health.?

Set a goal to drink water throughout the day. Fill your daily intake visually into bottles so you can track and remember to keep a water bottle on your desk or set reminders on your phone to encourage regular hydration.

Pro Tip: Add a splash of lemon and salt? to your water for added an electrolyte and detox boost.

3. Wherever You Go - Walk, And Walk Fast.

I call this “moving on purpose”.?

Exercise can be a mental barrier when your schedule is packed and fitting it in might seem like just too much. But it’s also the main way to better cope with stress, improve your focus and enhance your mood, so it does pay to have it as a non-negotiable.

The key is to find ways to move so that it doesn’t feel like a chore. If you can wake early and exercise, great. But if not, you don’t have to commit to an hour at the gym every day. Instead, take walking meetings, walk to lunch, head out for a quick walk while dinner is on and stand while you work. The goal is just to move, and daily steps are a huge benefit for health.

Pro Tip 1: Walk with pace! Walking “on purpose” is an easy way to get your heart rate up.

Pro Tip 2: Try breaking your steps down into small 10-15 minute increments instead of one long one.?

Want personalised wellness tips that suit your teams’ busy lifestyles? Let’s work together – book a workshop now.

4. Use Light Cues For Better Sleep

Sleep is often the first thing to go when you’re juggling a busy career, but it's one of the most crucial components of health. Lack of sleep can lead to decreased concentration, irritability, and long-term health issues.

Aim for 7-8 hours of quality sleep every night. Try to establish a bedtime routine that promotes relaxation – turn off screens at least an hour before bed, create a peaceful sleep environment, and stick to a consistent sleep schedule.

Most importantly, get natural light in the afternoon and create dim lighting in your home. Light is the #1 cue for melatonin production in the brain.

Pro Tip: If you struggle with winding down, consider incorporating a relaxing bedtime ritual and invest in orange or red lightbulbs for your lamps at home.

If your team would benefit from better sleep, book a workshop with me to learn practical ways to improve rest and recharge.

5. Start To Say No - Your Cortisol Needs It.

If your stress levels are starting to rise and you’re unable to manage them, it’s time to start saying no. Your health depends on it.

Elevated cortisol leads to what we call a “catabolic state” - which translated means break down of the body. You are actually much more efficient when doing just slightly less, because you’re able to sustain that pace.

A demanding career will always come with stress.

But we also have the power to decide what we say yes - and what we say no - to.

Say no to back-to-back meetings that leave you running on fumes and skipping meals. Say no to answering emails at 10 PM when your brain needs to shut down and rest. Say no to taking on extra projects when you know your plate is already full.

Setting boundaries isn’t selfish - it’s survival. Your body is not able to run on stress 24/7. Protect your energy, take intentional breaks, and give yourself permission to put your wellbeing first.

Pro Tip: Practice saying, “I’d love to help, but I’m at capacity right now.” Boundaries don’t require an apology!

Final Thoughts

Making smarter health choices while juggling a demanding career will ultimately make you more successful in the long run.?

Small, consistent changes to your routine – from better nutrition and hydration to regular movement, sleep, and stress management – will not only keep you in the game, but improve your performance too.

Ready to make smarter health choices and improve your wellbeing? Book a workshop with me in 2025 and let’s work together to create a plan that fits your team’s work and lifestyle.