Simple Health Habits for High-Achieving Women

The Health Crisis of High Achievers

As a lawyer, entrepreneur, and coach for powerhouse women, I know firsthand how easy it is to put health on the back burner. The narrative is familiar: “I’ll rest when this project is done.” “I don’t have time to eat right.” “Exercise? I wish!”

The truth is, our health is often the first thing we sacrifice in pursuit of our goals. And while hustle culture may glorify pushing through the discomfort, it’s not sustainable. Your body keeps score. Eventually, it will demand payment—whether you’re ready or not.

This is a lesson I’ve learned the hard way. And if you’re feeling overwhelmed, fatigued, or stuck in a cycle of burnout, it might be time to rethink how you’re fueling the person behind all the success.

A Wake-Up Call for High-Achieving Women

In a recent episode of the Powerhouse Lawyers Podcast, I sat down with Dr. Megan Lyons, a Harvard graduate, clinical nutrition expert, and health coach who has guided thousands of high achievers back to health. Her insights struck a chord with me and will likely resonate with anyone who’s ever tried to juggle success and self-care.

Dr. Lyons explained that many high-achieving women suffer from what she calls “adrenal dysregulation.” The signs are subtle at first—brain fog, fatigue, mid-afternoon crashes—but left unchecked, they snowball into major health issues.

Cortisol, the body’s stress hormone, plays a starring role. When we ignore our body’s signals, cortisol levels creep higher and higher. The result? Burnout, hormonal imbalances, and a body that feels like it’s betraying us.

Sound familiar?

Simple Steps to Reclaim Your Health

The good news? Reclaiming your health doesn’t require an overhaul. Dr. Lyons shared practical, actionable tips to help even the busiest professionals feel better, fast. Here are my top takeaways:

1?? Fuel Your Body with Protein First: Start your day with a breakfast that includes 25 grams of protein and fiber. This stabilizes blood sugar, curbs cravings, and keeps your energy steady. Whether it’s a protein-packed smoothie or a quick yogurt parfait, this small change can have a big impact.

2?? Plan, Don’t Prep: Forget the Instagram-perfect meal prep sessions. A meal plan can be as simple as deciding what you’ll eat each day—whether it’s a protein bowl from your favorite takeout spot or leftovers from dinner. The key is eliminating decision fatigue and making intentional choices in advance.

3?? Redefine Self-Care: Self-care doesn’t have to mean spa days or meditation marathons. It can be as simple as standing up from your desk, walking outside for two minutes, or taking a deep breath while looking at something green. These micro-moments of care can make a world of difference.

4?? Celebrate Your Wins: End each day by writing down three things you accomplished. This practice shifts your focus from what you didn’t do to what you did—a mindset shift that can reduce stress and improve sleep.

Why Your Health Matters to Your Success

As driven women, we often treat health as optional—something to tackle once we’ve “made it.” But the reality is this: Your business, career, and family rely on the energy and focus that only a healthy you can provide.

For me, this realization has been transformative. Building Powerhouse Lawyers has required every ounce of energy and creativity I can muster. But I’ve also learned that I can’t create a powerhouse business if I’m running on empty.

Dr. Lyons’ advice reminded me that health isn’t a luxury; it’s a foundation. By prioritizing small, sustainable changes, we can show up better—not just for our clients and colleagues, but for ourselves.

Your Next Step

As we approach the new year, it’s the perfect time to evaluate how you’re caring for yourself. Forget the resolutions that never stick—focus instead on simple, actionable steps that will make a lasting difference.

?? Start tomorrow with a breakfast packed with protein.

?? Take two minutes today to step outside and breathe.

?? End your day by celebrating what you did achieve, instead of dwelling on what you didn’t.

These aren’t drastic changes. They’re doable, intentional choices that can shift how you feel—and how you show up—in every area of your life.

If you’re ready to prioritize your health in 2025, I encourage you to listen to my full conversation with Dr. Lyons on the Powerhouse Lawyers Podcast. You’ll walk away with even more tools to feel good, fuel your body, and finally make health a priority—without sacrificing your ambitions.

Connect with Dr. Megan Lyons:

www.instagram.com/thelyonsshare

https://www.dhirubhai.net/in/meganoharelyons/

Is this Normal Quiz: https://form.typeform.com/to/DrqW4qlv?typeform-source=www.thelyonsshare.org

About the Author: About the Author: Erin Gerner is a former lawyer turned coach, entrepreneur, and host of the Powerhouse Lawyers podcast. She helps female lawyers step into their power, break through limiting beliefs, and build lives they can’t wait to wake up for. Learn more about her coaching programs and schedule an obligation free strategy call, connect with her here.?