S4E14. The framework to help you stay healthy in busy seasons

Nov 24, 2025

23:01

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Episode notes

Busy seasons are not the problem. A lack of strategy is.

In this episode of Stay at the Top, I walk you through the practical framework I first developed in elite sport to help athletes return to pre-season in peak condition, while still enjoying their off season. Today, I use this same framework with executives, senior leaders and clients navigating travel, end of year events, social commitments and festive celebrations.

If your calendar is full of lunches, dinners, corporate events or travel, this episode will show you how to protect your health, energy and habits without saying no to your life.

You will learn how to use my decision making tool, the Trifecta, to stay on track across nutrition, movement and alcohol and how to anchor your physiology with simple, repeatable habits that can hold even when life gets full.

In this episode, I cover:

- Why high performers default to extremes in busy seasons

- The real reason routine falls apart when the calendar fills up

- How the Trifecta works and why it helps you stay consistent

- The most common mistakes people make with meals, alcohol and movement

- Why skipping breakfast backfires and leads to overeating

- Simple morning anchors that protect energy and appetite

- How understanding your physiology helps you make better decisions

- Practical tools to enjoy the season without undoing your progress

Key Quotes

“Busy seasons are not the enemy. A lack of strategy is.”

“You can enjoy the festive season and look after your health. You can do both.”