Many leaders take their health for granted, pushing through the grind of leadership without considering the toll on their bodies. A recent study published in the Annual Psychological Review showed that nearly 60% of executives overlook their well-being, with more than 30% only addressing it after experiencing a health scare or burnout. Let these stats sink in. Most leaders are ignoring their health...
There's a prevailing view that assumes leadership is purely about brainpower, strategy and decision-making. But this belief is not just outdated — it’s wrong. Your body isn’t just along for the ride; it’s your greatest ally in leadership — and in life.
Are you and your body friends, or like most, is the relationship a bit neglected?
Why Physiology is Key for Leadership
Optimal leadership requires more than sharp thinking; it demands that a leader’s body functions at its best, allowing them to lead with clarity, emotional stability, and resilience. This is where optimal physiology comes in. At its core, optimal physiology is about the ability to regulate your physical systems — like heart rate, sleep, and stress levels — to enhance your emotional, cognitive, and physical performance.
When we talk about leaders with optimal physiology, this isn’t about vanity or superficial wellness trends; it’s about respecting your body as the vessel through which you fulfil your leadership responsibilities and (most likely if you care deeply about your work) your life’s purpose. If you ignore the signals your body sends — whether it’s the need for sleep, better nutrition, emotional regulation or to change something more fundamental about your life, you risk sabotaging your ability to lead effectively. Not to menton your health and wellbeing. What actually brought me to coaching was a moment in which I connected with the wisdom of my body - a pressure in my chest and pulsing in gut that I'd ignored for so long was the red light I realised I'd been going through. It was a wakeup call for me and I'm forever grateful for paying attention to it. It told me something was off and I needed to pivot - drastically. So I did.
How Leaders Can Achieve Optimal Physiology
How do you achieve and maintain optimal physiology as a leader? It starts with awareness, continues with having a strategy, and thrives through practical actions.
i) Awareness Raising: Get to Know Your Body
Self-awareness isn’t just about emotional intelligence — it’s about understanding the physiological signals your body is sending. Just as athletes monitor their stats, leaders need to keep tabs on their physical well-being. Here are some tips:
• Regular Medical Checkups: Schedule regular health screenings to stay on top of your well-being. Annual physicals should be non-negotiable, especially given the high-stress nature of leadership roles.
• Biofeedback Devices: Wearable technology like smartwatches or chest straps can help track vital health data, such as HRV and sleep quality, giving you real-time insights into how well your body is doing. Heart Rate Variability (HRV) is especially interesting, as it reflects how well your body adapts to stress moment to moment. Leaders with high HRV are proven to be better at managing pressure, allowing them to make clearer, more strategic decisions in a VUCA context. I highly recommend Alan Watkins' book 'Coherence' if you're interested in the mountain of evidence.
• Performance Blood Tests: Regular bloodwork can reveal crucial information about vitamin levels, hormonal imbalances, and other physiological indicators that impact cognitive and emotional performance. Most people are deficient in something, which can cause everything from lowered immunity to brain fog. I discovered mid-pandemic that I was vitamin D deficient and has started to become anaemic. This had definitely been impairing my leadership but it took nearly fainting after a 1:1 with my CEO to take action!
• Interoception: This is the ability to sense internal body cues. Leaders with strong interoceptive awareness are better at recognising when they’re stressed, fatigued, or dehydrated — allowing them to course-correct before tiredness or burnout hits. (I'd noticed fatigue long before I nearly fainted, but I didn't interpret the signals correctly.)
ii) Developing a Self-Care Strategy
Once you’re aware of your body’s needs, it’s time to make a plan. Self-care for leaders should ideally be a daily practice, rather than something do after an especially indulgent Christmas break. Here are some ideas:
• Focus on Key Health Habits: Identify and commit to the key habits that support optimal physiology for you — it could be sleep, nutrition, movement or even singing, cuddles with your pets or silent retreats. For me, it's meditation and (if I'm coaching or facilitating the next day) sobriety. These aren’t just checkmarks on a wellness to-do list; they are the foundations of leadership.
• Commit to Regularity: Once you've got your short list, commit. Self-care isn’t about finding time when it’s convenient. Just as you wouldn’t skip an important meeting, don’t skip your workout, yoga session, or sleep routine. Consistency is key.
• Learn to Say "No": For most leaders I work with, the list of things to do far exceeds their capacity to do them. So make friends with "no". To prioritize your well-being, you will likely need to turn down certain engagements or activities that drain your time and energy. What will you say "no" to?
iii) Practical Steps to Implement
There are so many ways you can practically optimise your physiology. Here are a few for which the evidence is strong:
• Monitor Your Health Continuously: Track your HRV, sleep, and resting heart rate. It's usually as easy as wearing a smart watch or Oura ring. Neverbefore has live biofeedback data been so readily available. Understanding how your body is doing from moment to moment allows you to manage your energy and recovery proactively.
• Breathing Exercises: Practices like diaphragmatic breathing can activate the parasympathetic nervous system, helping to reduce stress and improve focus. Apps like Calm and Headspace offer guided breathing techniques. The Navy Seals and SAS use these techniques during combat missions. I use them before any important speaking or facilitation gig. They just work. Check out 'Breath' by James Nestor for some detailed guides.
• Stay Active: Regular exercise improves vitals, cognitive function, emotional stability and resilience. Even 30 minutes of physical activity daily can drastically improve your leadership capacity. If you're too busy, try walking meetings in the park or a walking treadmill in your home office, so you can squeeze in some extra steps.
• Sleep: Sleep is essential for health and for leadership it's a panacea. Leaders who get 7-8 hours of sleep are better at emotional regulation and decision-making. Jeff Bezos credits sleep as a key factor in his ability to make high-quality decisions. Check out Mathew Walker's book 'Why We Sleep' for the lowdown.
• Proper Nutrition: Fueling your body with the right nutrients is essential for mental clarity and sustained energy. Focus on a balanced diet that supports brain function, including omega-3s, antioxidants, and healthy fats.
• Reduce Stimulants and Alcohol: Sorry. I know. It's best to use caffeine in moderation - and avoid using it as a crutch to push through exhaustion. Similarly, limit or avoid alcohol when you're working intensely. It impairs cognitive function and disrupts sleep, ultimately reducing your leadership effectiveness. As a wine lover, I've forced myself to learn moderation. For me, my work developing leaders is too important to have a brain fog to contend with.
What else works for you?
The Prize? Easier Leadership
Jack Dorsey (Former CEO of Twitter and Square) is known for his rigorous health practices, including intermittent fasting, ice baths, and daily meditation. His wellness routine includes walking to work, eating one meal a day, and practicing silent meditation retreats. Dorsey has credited these practices with helping him stay focused, calm, and able to handle the stress of running two major companies simultaneously.
Richard Branson (Founder of Virgin Group) credits his high levels of energy and success to his commitment to fitness. He exercises daily, often playing tennis, kite-surfing, or cycling, and believes that staying active is critical to maintaining productivity. I'm sure living on Necker Island helps, too!
So if you've ever wanted a sneaky advantage or jedi-like abilities, looking after your body can go a long way. Leaders with optimal physiology can access both fast, intuitive decision-making (System 1) and slow, deliberate thinking (System 2). This balance allows for flexibility in decision-making, whether reacting in the moment or considering long-term strategy. As mentioned earlier, strong cardiac coherence correlates with better emotional regulation and executive functioning, helping leaders avoid cognitive fatigue and emotional burnout. Meanwhile, understanding somatic intelligence — or the body’s signals — improves a leader’s emotional stability, preventing impulsive reactions in high-stress situations. These physiological strengths together widen your “window of tolerance,” allowing you to manage stressors more effectively and avoid burnout. Period. You'll feel better and lead better. Need I say more?
If you need a cautionary tale, Elon Musk has been open about his extremely long work hours—up to 100 hours per week at times — and his frequent reliance on caffeine and other stimulants. In 2018, Musk admitted to relying on Ambien to help him sleep, as well as enduring multiple breakdowns due to the stress of his work. His overwork and lack of sleep have raised concerns about his long-term health - and contributed to volatility in shareprices. Antonio Horta-Osorio (Former CEO of Lloyds Banking Group) also very publicly shared his battle with burnout after taking a leave of absence in 2011. He was reportedly working excessively long hours, which resulted in severe exhaustion. His burnout case specifically highlighted the importance of mental health in leadership roles and actually led to industry-wide discussions on managing workload and preventing burnout.
Self-Love and Leadership
If case it isn't already clear, leadership isn’t just about making the right decisions. It’s about showing up as the best version of yourself, mentally AND physically. So show your body some love, starting today. Your leadership will thank you.
If you'd like help taking control of your physiology, coaching can help. Get in touch.
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