The Leadership Advice No One Gives You

You can’t lead well when you’re running on fumes.

When your sleep is shot, your nervous system is fried, and your body’s running on caffeine and adrenaline, you don’t show up clear. You show up reactive.

The small things start to feel huge. Big things get missed.

Not because you don’t care. You’re just cooked.

People love to throw the word burnout around and wear “so exhausted” like it’s a badge of honor.

But needing a nap isn’t the same as your body slamming on the brakes.

Physical burnout is different.

It’s what happens when you run 100mph for years and the wheels come off.

And when that happens, your body doesn’t ask for permission. It shuts everything down.

I learned this the hard way in 2022—when my body said "yerr done" and I lost my voice for two months.

It felt like slamming the brakes at highway speed and being forced to take a sharp right.

I went from running sales calls, team meetings, and leading 100+ people…

…to attending speech therapy and back-to-back doctor’s appointments.

That was the season that changed everything.

It taught me that no amount of discipline can replace recovery.

That clarity, patience, and presence don’t come from pushing harder.

They come from treating yourself like you matter—before your body makes the decision for you.

Because here's the thing:

When you don't take care of yourself...

Your team feels it.

Your body starts to revolt.

And you keep saying, “I’ll start Monday.”

No, lol.

Taking care of yourself isn't optional. It’s operational.

When you’re depleted, it shows up everywhere.

In your tone, clarity, and your ability to lead a room.

Leadership Starts in the Body

If you want to lead better, take care of the system that carries your decisions, your creativity, and your emotional capacity.

Start here:

• Sleep 7–9 hours per night. Dim the lights. Cut screens an hour before bed. Keep your bedtime consistent. Rested minds make better decisions and recover faster under pressure.

• Eat enough protein. Aim for 0.8–1g of protein per pound of body weight. Start your day with a high-protein breakfast to stabilize energy and stay focused through the afternoon. Fuel your brain—don’t lead from fog.

• Move your body every day. Walk 10,000 steps. Park farther. Take the stairs. Walk during meetings. Movement clears mental static and resets your nervous system.

• Strength train 3–4 times per week. Lift weights. Use resistance bands. Do bodyweight workouts. Train for strength and stability—not for aesthetics, but for presence.

• Create space for joy and play. Do something that reminds you who you are outside of work. Not for output. For presence. Block 1–2 hours a week for hobbies, creative work, nature, or doing absolutely nothing. Joy isn’t a reward for finishing your to-do list. It’s what keeps you whole.

These things seem small but when consistently executed they change your life.

At the end of the day you are your most important resource.

Most people don’t treat themselves that way.

They’ll reschedule rest before they reschedule a meeting.

They’ll answer every ping, every message, every ask—except the ones coming from their own body.

It’s not ignorance...it’s guilt.

They’ve been taught that self-care is selfish. That rest is weakness. That slowing down is indulgent.

But it’s not.

Taking care of yourself isn’t a luxury. It’s leadership.

Because when you’re well, you don’t just lead better. You see clearer. Speak calmer. Make space for others to rise.

And your team? They don’t need a superhero.

They need someone steady. Present. Alive.

So take the walk. Lift the weight. Cook the meal. Get the sleep. Protect your joy.

You are the system.

Treat yourself like it.