How Female Leaders Can Optimise Health & Performance | Business in Heels Interview
In today’s fast-paced corporate world, high-achieving women juggle demanding careers, personal responsibilities, and social obligations—often at the expense of their health. But what if prioritising well-being was the key to unlocking greater success, energy, and mental clarity?
In a recent interview with Business in Heels CEO Lisa Sweeney, I shared actionable strategies to help female leaders take control of their health without sacrificing their careers. If you’re a high-performing woman - or know one - this is a must-watch conversation.
The Unique Health Challenges Female Leaders Face
Many women in leadership positions struggle with:
Time constraints: Long hours and back-to-back meetings make it difficult to focus on health.
Energy crashes: Poor nutrition, stress, and lack of movement lead to fatigue and brain fog.
Emotional eating: Stress often triggers unhealthy eating habits, leading to weight gain and inflammation.
Hormonal imbalances: Perimenopause, menopause, and stress-related cortisol spikes impact metabolism and overall well-being.
Lack of sustainable strategies: Many women rely on quick fixes rather than long-term solutions tailored to their busy lives.
Addressing these challenges requires simple, high-impact shifts that seamlessly fit into a demanding schedule.
How to Develop Healthier Habits with Limited Time
One of the biggest myths about health is that it requires hours of meal prep and endless gym sessions. In reality, small, strategic changes can make a profound difference. Here’s where to start:
Optimise your nutrition: Focus on whole, nutrient-dense foods that fuel energy and cognition.
Leverage meal structure: A balanced protein-to-carb ratio at each meal helps stabilise blood sugar and prevent energy crashes.
Incorporate micro-movements: Short, frequent bursts of movement—like stretching or walking between calls—combat the negative effects of sitting.
Prioritise hydration: Dehydration leads to fatigue and poor focus. Aim for at least 2 litres of water per day.
Master stress management: Simple mindfulness techniques, such as deep breathing and gratitude journaling, can reduce cortisol and emotional eating.
Nutrition Strategies to Boost Energy & Decision-Making
For high-achieving professionals, brain function is everything. Here are three science-backed nutrition tips to enhance focus, stamina, and resilience:
Start your day with protein: A high-protein breakfast supports metabolism, keeps cravings at bay, and fuels mental performance.
Balance your plate: Include protein, healthy fats, and fibre-rich carbs at each meal to maintain stable energy levels.
Avoid the 3 p.m. crash: Swap sugar-laden snacks for nutrient-dense options like nuts, Greek yogurt, or a protein smoothie.
How EMPWRHER Helps Women Achieve Sustainable Success
If you’re ready to take control of your health but don’t know where to start, my group program, EMPWRHER, provides a structured, high-support system designed for busy professionals.
Inside EMPWRHER, you’ll get:
✅ Expert-led nutrition & mindset coaching
✅ A tailored, sustainable approach to weight loss & energy optimisation
✅ Practical strategies that fit your lifestyle - no fad diets or deprivation
✅ A supportive community of like-minded, driven women
Learn more about EMPWRHER here: https://www.execfuel.com.au/empwrherprogram
Watch the Full Interview Now
Ready to take your health and leadership to the next level? Watch my full interview with Lisa Sweeney for actionable tips that will transform your approach to wellbeing.
🎥 Watch now: https://youtu.be/dOmiefdKS84?si=NoBSw_0mhfF1tf0D
Share This With a Woman Who Needs It
If you’re a man reading this, think of the women in your life - your partner, sister, colleague, or friend—who might be struggling with their health while balancing career and personal commitments. Forward this to them. Sometimes, the right support at the right time can change everything.
