5 Evening Habits That Mess With Your Sleep

There is one aspect of your lifestyle that is more important than all others. It’s your sleep. And unless our nighttime routine promotes success, we suffer. Yes, not just you but those around you. And it is, to use an old success term, the “key” to human energy, health and performance.

Sleep is the bedrock for restoring your energy, and what we do in the evening impacts it more than anthing else. Your evening/nighttime routine will either mess up your sleep and ultimately deplete the level of energy you so depend on during your relentlessly busy days, shorting your action potential; or, it will make you powerful and give you grace!

Before we dive into the 5 evening habits that are messing up your sleep, first a little background.

Everywhere you look, there are health and success experts, trainers, strategists and thought leaders all focused towards great ends; wanting you to live a disease-free, healthy, higher achieving and fulfilling, quality of life.

That said, almost all overlook the life force energy that makes it all possible. And even fewer are talking about the lifestyle we’re living as a whole these days that results in us being so wiped out tired before the end of the day that we end up responding to stress in ways that create way more stress as we cope with exhaustion, which, crushes (in a bad way) our sleep quality.

That, of course, leads to a vicious cycle that can give way to other vicious cycles such as poor eating… and ultimately a hard-to-get-out-of downward spiral; as poor sleep quality undermines all our other lifestyle habits; and so it goes.

In response, and for a long time, I’ve been inspiring, educating and supporting people, typically the driven among us, on how to live in balance with vibrant health and peace of mind while achieving even our most ambitious goals, as a new kind of coach, a Performance Lifestyle Coach. It’s what gave rise to founding Performance Lifestyle® Inc and growing a team of people who will help you get all aspects of your lifestyle working for you (not just your nutrition and fitness), so you can better achieve what you’re up to in the world.

In other words, we help you get free of the hidden lifestyle challenges that distract and hold so many people back from living that disease-free, healthy, higher achieving and fulfilling, quality of life.

The difference between a Performance Lifestyle coach and any other type of “life coach,” is that we focus on your style of living for whole-life performance; not just obtaining the skills and knowledge needed to achieve specific personal or professional goals. For example, what’s the point of having the skills to achieve a specific goal, if you are suffering from fatigue and are not able to perform well, to begin with? 

Which, is our segue.

If there is one hidden challenge that is more challenge “ing” than all the others; a problem that is so pervasive even those who don’t realize they are suffering from it are likely suffering from it to some degree, affecting every other aspect of their lifestyle, and their capacity to stay healthy and succeed… It’s fatigue

I have known that for some time, particularly as a very driven person who suffered from fatigue for a very long time, but I must admit its taken years for me to appreciate how influential fatigue is and has been in my/our hard-charging lives. It’s also taken our company years not only to prioritize fatigue and energy management over all other aspects of human performance (psychology, nutrition, fitness…) but become knowledgeable in the “motherload metric” of fatigue (the flipside of energy) what and how important optimal sleep (for starters) is in limiting its daily and cumulative impact.

And above all the amazing insights we’ve learned as a company key scientific concepts and findings, understandings, nuances, principles, practicess, strategies including the use of technology to ensure we not only get enough and the right quality of sleep, but also manage our energy throughout our day’s, weeks and month for better results in our lives— none trumps the impact of fatigue more than the evening routine. 

Talk to almost anyone these days and you will discover a sleep problem; if not sleep apnea/like symptoms, there are too many awakenings due to an overactive mind, or simply not enough sleep. And, what should be obvious but is too rarely talked about, is how much energy we are spending these days.Today, more than 70 million people in America are struggling to get enough of the deep and regenerative quality sleep that makes our life work well, but we are also spending more energy each day than at times, 7-9 hours of sleep alone, can actually recover.

So let me be clear when it comes to energy, sleep is not enough, but you must get enough sleep!

Now, there is a much bigger conversation here, though in this journal post we’re identifying 5 common evening habits that are surely messing with your sleep. They are all part of your nighttime routine and your nighttime routine will determine the success of your sleep. So this journal post should inspire you to optimize your nighttime routine—the post-work, pre-bed period—which is critical to your sleep, or what we call “the bedrock of human energy, health, and performance.”

This will start you on the path to living a “performance lifestyle,” you can call your own, where you optimize the way you live as a whole, to support you and what you’re up to in the world.

5 Evening Habits That Are Messing With Your Sleep

Stuck tossing and turning when it’s time to sleep? Here are some surprising ways that you might be shortchanging your shuteye in the hours leading up to bedtime—and how to reverse course.

  1. You eat dinner too late.

We get it, you’re working late and late work hours can lead to late-night dining. But eating like you’re in Europe doesn’t make for quality sleep. That’s because your body does its best digestion when you’re upright—not curled up in bed and when you’re ok with your energy digesting food. On behalf of you, let’s just say, you don’t want to be ok with your body digesting food throughout the night.

Going to bed with a full stomach makes you seven times more likely to suffer from uncomfortable issues like acid reflux, sleep apnea, or heartburn that can keep you awake.

Also, sleep is for energy, and body regeneration, not digestion, which is energy intensive and distracts your energy away from regeneration, leaving you tired and less recovered in the AM. There is a whole cascade of neurotransmitters and hormones that will be blunted if you are eating too late at night. This is a big one.

       2. You watch TV in bed.

Exercise, like sun/light, earlier in the day, is great for your sleep. TV marathons, on the other hand? Not so much. Not only does the availability of endless episodes mean serious temptation to keep watching past your bedtime, and eat, but the blue light that the TV emits can disrupt your body’s natural melatonin production, making it harder to fall asleep when it’s time.

Take your TV out of your bedroom tonight it’s a stimulant that is killing your sleep. Nothing like having a Walking Dead Zombie on your mind as you drift off into not so peaceful sleep, let alone the news.

We like to watch TV, at times, so if you do, be prepared to make changes on certain days that afford this time, so it does not take away from your sleep.

       3. You go to sleep with your smartphone in the room. 

Phones and tablets are just mobile TV’s, they bring the same sleep-evading blue light into your bedroom as TV. But that’s not the only reason they can disrupt sleep. Checking your e-mail or scanning Facebook or other social media sites before bed can be a recipe for getting riled up with work stress or political posts—none of which is conducive to restful sleep. And as we have all learned it’s hard to stop.

Look, here at Performance Lifestyle, we look to live ideally, but we are not idealists. There are times to break every rule, particularly when other rules have been broken and you are in-fact coping. There are worse things you can do than watch America’s Got Talent on your iPhone before bed. I am the head coach of Performance Lifestyle Inc and I do so from time to time. You don’t want to make your iPhone or Android, a major way we interact with the world, the bad buy here. But we do need to work on our relationship with our devices as part of your performance lifestyle.

Do you have a relationship with your iPhone that’s supporting you and what you’re up to in the world? Or, is it distracting you, depleting you, and taking your time and attention away from what’s important to your health and success?

One reason we call this the “performance” lifestyle is that, while no doubt healthy, performance is based on energy first and foremost and to manage your energy, you must learn lifestyle management. Digital devices today are part of that management. You need to use them, they cannot take you over.

    4. Your midnight snack is sugar-central.

First, if you are eating, a whole food, plant-based nutrient-rich diet, you will not be driven for midnight snacks or snacking much at all.

Munching on cookies may seem innocent enough, after a hard day’s work, but all that refined sugar can take a toll on your sleep. The inevitable sugar crash, and worse, body cleansing that is always taking place, especially when you sleep, may leave you feeling ready to turn in, but unable to sleep.

Excess sugar can also cause middle-of-the-night awakenings as your body detoxifies, and you are both craving and uncomfortable. And that sets the stage for bleary-eyed mornings as you didn’t actually recharge during the night as your body dealt not only with the sugar but all the other food “stuff” that the sugar, and salt, and oil, etc came packed with.

If you are experiencing sleep apnea like effects where you breathing gets’s blocked, particularly when sleeping on your back then, first and foremost, look to your food choices and when you are eating.

    5. You are too tired at night and buffer poorly before bed. 

Yes, this is a habit. It’s a macro habit and more indicative of your daily routine. It’s getting too tired.

This can probably be the toughest thing to deal with at night. It’s ironical when you face how tired you really are, not how tired you think you are. When we slow down, this is called a buffering period. It’s the time period between the activity of the day and the inactivity during sleep. Years ago, before the Internet sped up the pace of life 10-fold, when we worked for 8 hours, had “life” for 4-8 hours and then slept for 8-12 hours we had a buffer period to wind down before bed.

Years ago, before the Internet sped up the pace of life 10-fold, when we worked for 8 hours, had “life” for 4-8 hours and then slept for 8-12 hours we had a buffer period to wind down before bed. Today we don’t have that buffer. With access to information the way we do, we are working or “spending energy” nearly all the time. Unless you make the time to buffer and change the way you work your days, weeks and months so that you are not so tired by nighttime you need food, tv and a bottle of wine, let alone sleeping pills just to get to sleep, then your sleep will be compromised.

Lack of buffering time is why people struggle with getting to sleep and get to sleep so late. They are simply too tired and it’s too uncomfortable to deal with the deep regeneration that takes place as you initially succumb to sleep. And this also creates an unhealthy association between stress and your bed as you toss and turn dealing with your exhaustion.

Final thoughts for now, 

As stated above, sleep alone is not enough today to maintain the surplus energy over and above the demands of our relentlessly busy days, but it is the bedrock. You must enough quantity
of sleep that is high quality, and consistently and we are going to help make this possible for you in your life.

Stay tuned. Ask the Lifestyle Coach will be starting soon, where you will be able to ask your most important questions and participate in monthly Q&A on all articles, journal posts and realization video’s from that month as you walk the Performance Lifestyle path that will uplevel the way you live and make possible the advancing life.

John Allen Mollenhauer, known as John Allen or “JAM”, is the head coach and founder of Performance Lifestyle Inc. and a leading authority in healthy, performance living worldwide. He is Professional Coach who helps driven people live in balance with vibrant health and peace of mind while achieving even their most ambitious goals.

Schedule with JAM today to assess your present situation and determine the best course of action for you and or your company.




Sleep is the key to your success.

Why Sleep May Just Be Your Newest Highest Priority

Did you get more sleep in August?
Summer has come to an end, and we hope August was warm and good to you and that you got lots of sleep. August is the most rejuvenating month of the year and this year, it’s more important to our family than ever before.  We have another baby coming into our family in October, so this past month was the second to last month of our present life schedule without a new toddler that will definitely test our sleep skills.

Yes preparing for the family expansion is important, but making sure we are well rested going into this unpredictable period is even more important; in fact, it’s the most important. It’s also the reason why we slowed down big time in August and sleep became our newest highest priority.

Typically, and ironically, the one aspect of lifestyle that is often considered the most expendable is the most important. So important in fact that there isn’t one function in your life or my life that isn’t affected by either the surplus or depletion of energy that comes primarily from our sleep routine.

It’s why the entire Performance Lifestyle curriculum starts with learning how to establish optimal 7-9 hours or more of actual sleep, not total-time-in-bed. These are very different concepts and one depends on the other. 

For years I thought I was getting the “8 hours of sleep” we all hear so much about by going to bed at 10 PM and waking up at 6 AM. Assuming I fell asleep the minute my head touched the pillow (which would not be a good sign), and, that I didn’t wake up not once the entire time, I would have been correct in getting 8 hours of sleep.

But does that sound likely to you?


And now in retrospect, the answer to “why in the heck was I so tired all the time?” is clear. 

In actuality, I was getting approximately 6.3 hours of sleep or less based on testing. No wonder I felt tired virtually all the time, for decades, despite having relatively optimal nutrition and excellent exercise habits. The only exception to feeling tired all the time, was when I was super stimulated, which was probably why that was my aim near all the time as an entrepreneur and athletic person. The over stimulation of constantly going camouflaged my fatigue to a large extent for a long time, but it only covered it up. When I wasn’t in high gear mode I was exhausted beyond measure. 

That’s the truth.

There may be many ways to explain that feeling of fatigue and low-grade anxiety that persisted within me for years, but one thing I can now tell you with certainty, being short nearly two hours of sleep per night for probably 4 decades was not helping my plight.

2 hours of energy debt, (depletion due to lost sleep) per night compounded over years will take a massive toll on your life (I am no exception) and the worst thing is; virtually nobody will catch it.

Your fatigue, your bodies malfunctions, your desire to over eat and be inactive and that feeling of being a little “cookoo for coco puffs” etc… will be blamed on your psychology, your nutrition, your everything else like a questionable purpose or passion for your job etc and all of these may have some merit; but few if any, will look into your sleep and how much energy you are regenerating each day in contrast to how much you’re spending.

If you’ve ever had the feeling of losing money, you know a little about what that feels like. It’s the same with personal energy only worse as you become more and more a shell of your former self, depleted of the life force you need to function, let alone succeed as a human being.

A few weeks back I wrote up an article called The 6 Core Factors That Affect How Well You Sleep. 
Read it again.
Sleep is that big of a deal, and of all the aspects and key concepts we will help you master here in Performance Lifestyle® training, sleep performance is numero uno. Everything else depends on it. 

At first take, it may seem to you, “ok, sure I need to sleep more but I have so much to take care of I can only get 6 hours of sleep.”

Mrs. Houston, you have a problem and I suggest to reconsider that story as taking care of everything else depends on your getting enough sleep. That’s obvious. Things have to change, and it’s not enough to just say that you’re going to get more sleep; there is way more to it than a passing consideration or resolution that will only ensure your current sleep routine continues selling you and your life short.

No matter what your present situation, you can get more sleep and even realize surplus energy to meet and exceed the demands on your energy, but it requires sleep among other keystone energy management habits.

To experience the surplus energy we aim to maintain in a performance lifestyle of our own making; get ready for a whole new view of sleep and what it takes to have optimal sleep performance that makes the rest of your life a lot more functional.

In the coming couple weeks, we’re going to begin helping you get that performance edge (surplus energy) everyone wants. We’re going to begin helping you beat fatigue and approach your life, your family and your career from a position of strength.

We’re going to help you get out of the red and into the green as you can see by the picture below. It’s not as easy as one may think at face value, as there are very few things that perplex people more than the subjective take they have on their own energy levels, their actual energy levels and what it takes to bridge the gap. There is a lot wrapped up in making sure that 1/3 of your life works so well, that the other 2/3’s are amazing.

Juts wait and see what happens. You’ll soon have a whole new sense of influence or control over your life and god knows success-oriented people love to know that. It’s why sleep may just become your newest, highest priority.

6 factors affecting your sleep and how much energy you restore

The 6 Core Factors That Affect How Well You Sleep

This article is about the 6 core factors that affect how well you sleep and how much energy you will restore each night. It’s not all the factors that affect your sleep performance as that would be a pretty long post. Rest assured though, these six factors, if you master them, will go a long way towards advancing your life.

Sleep is potentially one-third of your life or more. 

Yes, that is, if you want to be living the advancing life grounded in that creative substance, the life force that animates you and powers all of your personal activity; mostly free of all the dysfunction that takes place when your energy is depleted and you’re trying to function and perform well but can’t very well because you’re dependent on your will,  fight or flight stress hormones and a state of health and well-being that’s just getting crushed.

That’s a dramatic way of saying, to live the advancing, forward moving, upward spiraling life, and not get stuck in vicious cycles and downward spirals, we must learn how to live with optimal energy levels at the core of the way we live our lives. Understanding fatigue science and energy management is the key to sound lifestyle management and that starts with making sure you are getting a great night sleep every night.

Get sleep right and everything else in your life can go right.  

I know, it seems so unfitting to think that seemingly doing nothing, enables you to do everything but it’s true.

When we talk about performance lifestyle for the purposes of living the advancing life, while there are so many ideas you’ll learn that will amaze you, grab your attention and take you on the ride of your life, none of these superpowers are possible if you are not getting enough sleep.

So instead of saying that sleep is not sexy, I’m going with a different narrative. Sleep is sexy, no only in the sense that I guarantee you will feel sexier when you are full of energy, but it’s sexy in the sense that sleep and the optimization of your life to make sure you get enough and the quality of sleep you need every night, delivers more than anything can in this world.

Why is simple, because everything else in life depends on you having enough energy to either process, function and act upon it, in order to deliver. And while sleep is not the only form of recuperation, it is the bedrock and you need enough of it.

Before I deliver the 6 factors that affect how well you sleep and how much energy you will restore, here’s a quick story.

For years as an entrepreneur of various kinds—health and fitness, tech, the Internet, lifestyle—I always thought that I was getting enough sleep. I had plenty of stories and a whole spiel about how well I sleep. That said, silently, I kept quiet about how tired I felt nearly all the time. Sure I would have those couple hours each day where I felt pretty good, otherwise, I didn’t feel very energetic.

Few knew about my condition because I would compensate with super stimulating behavior and always staying busy. I even built a personality to cover up my fatigue. I hated feeling tired and left to my own worsening condition, in retrospect, I would want to sleep more, take many more breaks and at least half my weekend off and would require regular vacations every couple of months. Imagine that, crazy huh?

Of course, that’s not crazy, that’s normal, but to me, there was too much to accomplish and achieve and I did not have time for that right now. I would do that after I achieved my goals. I knew the importance of sleep… but that’s where it stayed.

At least I was getting 8 hours of sleep.

Or was I?

When I learned about the difference between total time in bed and actual time asleep and started to understand fatigue science and energy management, the role these insights and disciplines played in one’s performance, I had a reality check. I wasn’t getting nearly 8 hours of sleep on a regular basis. Matter of fact, I was getting on average 6.8 hours of sleep.

Now you may be thinking, “wow,” I wish I was getting 6.8 hours of sleep” and if you are saying that you need to contact my office immediately because you’ve got to resolve that for reasons that are more inspiring than therapeutic, though both indeed.  You see, we’ve been hearing that we need to get 7-9 hours of sleep or more for decades. But that’s not total time in bed, that’s time actually asleep and the range depends on how much energy you are spending during the day.

Lebron James get’s up to 12 hours of sleep a day and that’s one and one very key reason why he performs so well. Just keep in mind that most people nowhere near an elite athlete put out at least as much energy as Lebron does if not more with life and career (business) responsibilities on a daily basis even if they’re not into sports or a fitness enthusiast; so that should tell you something.

If you’re a driven goal and success oriented person today, and you’re struggling to get even 7 hours of sleep a night on average, and are in many cases getting far less on various nights of the week if your average is anywhere close to my previous usual average of 6.8; there is little doubt you are suffering from sleep (energy) debt and it’s either distracting and holding you back or compromising your performance, health and well-being.

Percentage of adults in the U.S. who reported they get enough sleep as of January 2017, by age

Ref: Statista

Well, I was struggling and for a long time, and it’s taken a while to fully come to terms with what it really takes to ensure I get at minimum of 7, but ideally 8-10 hours of recuperation during every 24 hour period; the combination of mostly sleep, but also naps, recovery time, relaxation and the essential rejuvenation periods that are required even if I/you’re getting great sleep on a regular basis.

I know of nothing that can deliver greater and more transformative performance results than getting adequate sleep in your life. It’s why I have made it part of my mission to help people understand fatigue and energy science, and master the key factors so essential to spending that one-third of your life sleeping well so that the other two-thirds are amazing!

So here 6 Core Factors That Affect How Well You Sleep

  1. When you go to bed and wake up (aligning with circadian rhythm). This is a big deal; it’s when you get the sun and then stop taking in blue light that directly affects how neurotransmitters are functioning inside your brain and body and this directly affects your energy level on the uptick and downtick; as directly as it gets.
  2. Carving out a larger total time in bed so that you get more hours of “actual sleep,” (sleep quantity). Sounds simple I know, but that’s why in Performance Lifestyle training, learning the what, why and when are essential, but also the practical realities of how.To quote a friend and associate, Cindy McCormick who has been a student of Performance Lifestyle training for some time, and is one of those people who learns and applies without delay, when faced with the prospect of logging more sleep time, as part of our Sleep Performance Training; she said…”Hi, John!  Are you saying an additional 1 hour and 20 minutes?  That will take some rearranging, but I am willing to try it and see if it makes a difference – this has been interesting so far!”

    Yes, even adding in an extra hour takes some planning and insight. You’re talking about freeing up 9 hours and 20 minutes a week. That’s more than a day. Now you know why optimizing every aspect of your lifestyle is so important.

  3. Restoring your body from accumulated sleep debt (energy debt) as we call it. This may be one of the most difficult but rewarding disciplines there is as today as we’re all living in energy debt to some degree due to putting out more energy than we recuperate each day. More than 33 percent of the population is not getting even 7 hours of sleep a night, as I can attest; and a sleep deficit is a performance killer.
  4. Take pre-sleep actions – such as what you eat (are you up peeing multiple times a night?) and when you finish eating, type and when you finish exercising, get your sleep environment right, take a warm shower, minimize sound, sound, take in red and amber light, etc, to ensure you limit (wake episodes) during the night.
  5. (Sleep wake consistency) one of the tougher elements given our work loads and world, but one of the main ideas in living performance lifestyle is establishing a default structure, even if you’re not bound to it, it averages out.
  6. Understanding optimal energy levels peak, buffer, regeneration (time of day/week) and making sure the actions you take during these times are consistent with your energy level so as not to incur more energy debt.6 Factors Affecting Sleep
Human Energy, It's Time Learn how to optimize it

Human Energy and Lifestyle. It’s Time for You to Become Expert.

The next PL Podcast will be #9. In this podcast, I will be talking about Energy, “beyond the woo woo,” “beyond the motivation,” beyond simply saying “get more sleep”… It’s understanding energy as the key to the kingdom when it comes to living a performance lifestyle—the lifestyle that works for you.

Human Energy.

It’s not just food. It’s electrical. Your body runs on a cellular engine that uses both battery power (electric power) and food energy. 

In the West, we have a very mechanistic view of the world, usually for productivity purposes, with a reliance on psychology and willpower divorced from our primary source of human energy and ultimately who we really are. As a result, we suffer from at least a low-grade fatigue if not constant tiredness, fatigue, and burnout at epidemic levels.

It’s why Starbucks are on every corner and seen as staple features now for strip centers, office, and apartment buildings. For too many who are “running on Dunkin—” both stimulants and sugar to keep going this is wreaking havoc on their health and human energy, and it’s not only creating chronic biological stress, this stress is on underlying and causing us to react to external stress in ways that are creating even more pressure.

I’m not beating up the periodic cup of coffee here. I’m talking about reliance on stimulating behavior to keep going through the day, every day as you try to keep up with it all. It’s not about caffeine addiction; it’s about our individual and collective performance addiction that’s depleting our life force energy, costing many of us our health and wellbeing, and compromising our function and the very human performance we’re relying on to produce and provide and maintain our sense of aliveness.

The solution to this common scenario is not one thing, it’s multiple things (lifestyle skills and in some cases material objects you wear, consume and use) all stacked and working with each other so that you can thrive in our modern world.

It requires you to adopt some “systems” or “integral” thinking, letting go of both the past and the pervasive “shiny object syndrome—,” which is thinking that there is one answer.
Anything less than your entire lifestyle as the answer is not a complete answer.

Ingesting energy from the outside is an ultra short term solution (to say the least) to an overwhelming life situation that requires your real attention, and can only be resolved through lifestyle intervention and mastery, but we get it; it takes energy to deal with overwhelming circumstances.

That is why the emphasis in any transformation process from where you are to where you want to be, starts with understanding energy and learning how to live with optimal energy levels first and foremost. Everything else depends on it, especially in the “performance culture,” we are living in today where you need an edge; and coffee or any other excessive stimulating behavior, including exercise, won’t give you an edge for long.

To realize a performance edge in your life, where you have more power supply available to you than the demands you have acting upon you, you must learn how to increase energy genuinely, by working with your biology, not against it.

To have a supply of human energy that is actually unlimited and positively affects all of the lifestyle decisions you face every day so essential to your attitude, resilience, decision making, recovery, and more; you must know more than only eating less, better or healthier, exercise more, and get more sleep.

You must go beyond limited surface understanding and understand what’s becoming known as Performance Living 101, the science of living with optimal energy levels.

Nothing is responsible for giving rise to a new lifestyle more than learning how to live within around the boundaries of your biology, (not too far over your edge) and strengthening your biology for a noticeable edge by learning how to maximize your energy for health and performance.

We are going to help you do this in the coming weeks and months as we launch our Performance Edge program to driven, goal and success oriented people working in companies of all kinds. We will provide the opportunity, if you are not part of a group, a trainer or a coach, to take these individual courses on your own at your pace.

In the meantime. I am going to share again, The Energy Blueprint by Performance Lifestyle Advisor, Ari Whitten. This course is one of the best, if not the best compilations on the science of energy and overcoming fatigue, in existence.

I want to you sign up for the free video series right now, so you can begin your training. 

Anything you want to accomplish regarding your energy, health, and performance will be greatly enhanced by your understanding of the energy blueprint; that is to say, a better understanding of your biology, and what you need to know to live better.

Fatigue is a big issue in today’s world even if it’s not chronic for you. Learning how to live with more energy is essential learning, and is the foundation of Performance Lifestyle training.

It’s not enough to say eat healthier, exercise more and get more sleep, or rely on your trainer or coach alone for “tips and advice and motivation.” You’ve got to become an expert yourself by learning through essential courses and training, so you get grounded in experience, with the help of a trainer and or coach you rely on but don’t become dependent on in the process.

You’ve got to fully self-actualize.

Human Energy is not finite

The Body is Like a Battery but is Human Energy Finite?

Donald Trump has a number of unorthodox theories about politics, but his theory of why exercise is bad for you reveals probably the biggest myth when it comes to human energy. He believes that human energy is finite, so why waste it on exercise?

“Other than golf, Trump considers exercise misguided, arguing that a person, like a battery, is born with a finite amount of energy,” writes Evan Osnos in a piece entitled “How Trump Could Get Fired” that appears in the May 8, edition of the New Yorker.

There has been considerable speculation about Trump’s physical and mental health, in part because few facts are known. During the campaign, his staff reported that he was six feet three inches tall and weighed two hundred and thirty-six pounds, which is considered overweight but not obese. His personal physician, Harold N. Bornstein, issued brief, celebratory statements—Trump’s lab-test results were “astonishingly excellent” (compared to what, would be a good debate)—mentioning little more than a daily dose of aspirin and a statin.

Trump himself says that he is “not a big sleeper” (“I like three hours, four hours”) and professes a fondness for steak and McDonald’s. Other than golf, he considers exercise misguided, arguing that a person, like a battery, is born with a finite amount of energy.

In this non-political post, we’re not going to address Mr. Trump’s nutrition or fitness philosophy as it’s just too limited or ridiculous to comment on; and it is worth mentioning that a person with an otherwise optimal lifestyle could live a long and healthy life, playing golf 3 times per week if you “walk” 18 holes. You’ll see it’s pretty good exercise, but there is so much more to fitness.

What we do need to delve into is the myth this article revealed about a person, like a battery, being born with a finite amount of energy. Mr. Trump is the President, so this message is getting a lot of airplay.

His nutrition, and fitness… like everyone else’s life, depend on understanding the truth about energy.

For starters, in Performance Lifestyle Essentials training we agree with the idea that your body IS, in fact, like a battery and we can understand why many people (possibly even most) hold onto the myth that energy is finite. After all, we die, just like batteries do. But that’s where things break down.

Your body as a battery doesn’t run out of energy the way an AAA battery does.  It’s constantly recharging. Nor does it operate the way a car battery does, which gets stronger when it’s in motion, even though it may feel that way in your own body. Get in motion and you feel strong, stay in motion and your body tires out.

In a car, the battery has an alternator that recharges the battery and the alternator is only operating when the car is on. It’s purely mechanical. And if a car battery sits, it eventually does go dead. It must be used to recharge.

The body is different. Whether in action or not, it is always either generating energy or regenerating energy in perfect synchronicity, in the inverse proportion to its levels of activity; it is this balance that maintains one’s aliveness at the most fundamental level. Stay driven all the time and your body-as-a-battery battery both burns and wears out. Stay inactive for too long and the machinery dies out.

“Use it or lose it” is based on that premise.

All you need to do is push your body to the limits of exhaustion and then go to sleep to understand that stimulating behavior balanced with recuperative behavior will, in fact, supply you with more energy; and this is required for life.

Push stimulating behavior too far, via super stimulation, as those who suffer from some degree of performance addiction often do, living outside their optimal energy range for far too long, and you’ll discover that this has the ability to do as much damage as addiction to any major drug.

Performance addiction is when one’s psychological stories to excel in comparison to others, drives them to perform seemingly non-stop. It’s sort of how Mr. Trump operates so I can understand why he may think energy is finite. He tends to see things as a zero sum game. 

If you were born with a fixed supply of energy (life force or power), then you would technically never tire out until the battery ran out; just like a regular (non-car AA battery does). This is probably where Trumps thinking has stopped. Because at the pace we spend energy today, if we really operated on a fixed energy supply, we’d surely burn our bodies-as-a-battery out quickly, and some do, only to then live addicted to stimulants (most of which are non-exercise, i.e. unhealthy food, drink, drugs, extreme work ethic and the like to keep going) which wear the body out by compromising the machinery.

So. anyone who is aware and awake can see that being born with a fixed amount of energy is not the case. People tire out after short bursts of energy output; how short depends on the intensity and the type of activity and myriad factors leading up to the activity itself.

And certainly, even the President can’t make it even 24 hours without running out of energy requiring at least 3-4 hours of sleep to keep going, which invalidates his hypothesis.

The question is, why?

Before we answer that questions, let’s give the “physiologist in-chief,” who probably knows more about physiology than most physiologists and scientists do about human energy, 😉 the benefit of the doubt.

If we’re born with a finite amount of human energy that means sleep would simply be time for the body to download more energy from the already-stored reserves you were born with that are only accessible in your daily allotment; almost as if you were wearing a companion battery pack. But if that were true, when your energy gets low, why wouldn’t the body just make more stored “battery power” available?

In other words, if you are born with a finite amount of energy, with your body-as-a-battery in the traditional sense (think AA or AAA battery) you are then born with a reserve of energy that you can periodically dip into (in Trump’s case only 3-4 hours per night) to download more energy for use during the day.

Does that sound right to you?

Why would a body with a fixed energy potential even run out of energy in the first place, when it has so much stored up and available? Do AA batteries take the time to rest? No. They just function until they die out.

Well, first, no one has ever located a stored (potentially 100-year reserve of energy) but if you did have that as a fixed amount of energy to start, and you spent it wildly fast, which most of us do, you would be at peak energy while you were alive and then tire fast and die out at some future point when the energy ran out just like an AAA battery. But that’s hardly the case.

Why then would people get so tired and fatigued in predictable cycles each day?

No doubt your body is a powerhouse (generating and regenerating energy constantly); but according to the “born with a finite amount of human energy” philosophy, which implies a pre-charged system is born that can go until it dies, why again would there even be a need for sleep? Why does Trump (or anyone else for that matter) sleep?

While sleep and human energy scientists like to state that we don’t really know the reason why we sleep despite myriad known and good reasons; according to an old text on this subject, “Regeneration Applied” by Keith Guthrie, sleep is somewhat of a recent development in the context of evolution and largely based on the way our culture operates with long periods of energy output requiring a significant period of recuperation and repair as at least one ultra-basic and plausible reason for why we sleep.

I have tested this theory during a few 24-hour medication marathons I did during a major period of awakening in my life. There was less need for sleep as the body was active but at such a low level over that period we didn’t need to sleep much in the traditional sense. Our body was regenerating and not spending much, so we didn’t need to sleep much at all.

In Trump’s view, sleep is positioned as a serious flaw in god’s or nature’s evolutionary human design if this breathing walking bundle of amazingness had a fixed amount of energy and then dies. But that’s exactly, though likely unknowingly, how Donald Trump views energy and why he doesn’t exercise beyond golf.

The probable reality is, he doesn’t have the stamina or endurance (performance) capacity for the bursts of energy required for focused exercise given all the other demands on his energy, especially in this 3QTR of his life.

He is a performance addict.

In other words, his view is flawed, because, the body sleeps (recuperates or regenerates) to avoid or recover from exhaustion, fatigue and the worst case scenario, burnout.

The point here is this:

The body is not pulling from a stored reserve, though there is a scientific understanding of adaptation to stress that refers to deeper reserves of energy (ref: Hanse Selye, “The Father of stress”). The body is constantly regenerating its life force all the time throughout life, and human function is proportional to how well you regenerate, recharge and restore.

The reason Trump and many others (of all political persuasions, as again this is not a political post), think that energy is finite, is because they don’t understand the power of regeneration and its impact on performance; what energy is, how energy is produced and can be increased, proactively, for sustained high-level health (mental health as well) and performance.

They may think they have a limited “stored” supply, but they don’t and fortunately so, as they would all be dead by now if that were true.

That so many people think sleep is optional and brag about it, intellectually divorced from the source, is not based on a conscious understanding of a limited or unlimited supply of energy for that matter, but rather the simple unknown fact that the body is constant recharging. Therefore, they and most people push it. It’s because energy is constantly regenerating and for a good portion of your life, it feels like you can cheat sleep to some degree, though not entirely.

Then you wake up to reality. The human energy system can’t recharge on the fly like the car. It must stop.

That’s why people who don’t understand human energy don’t live very healthy lives or have exceptional longevity, even if their doctor says they are “exceptionally healthy.” Donald Trump will not be the poster child for exceptional health (mental or physical) anytime soon and likely not longevity either.

And as far as energy is concerned, if we really lift the lid, I don’t think Trump is an example of exceptional energy either. One can appear to be doing a lot when they have the level of support he does and there is debate about his level of function and performance particularly now in this period of his life.

The simple observation is that human beings are not born with a fixed amount of energy as human beings tire out and then replenish and then tired out and replenish, tens of thousands of times throughout their lifetimes.

Life Force Energy, which is tied to ion exchange, ATP production and more, is always being restored via countless primary and backup energy pathways in the human body (which is an energy system) at the quantum and physical level and experienced and optimized in human ways as spirit, also via thoughts, language and emotions and of course, physical activity.

Which bring up the final point. Does exercise increase your energy?

Yes, in the sense that it’s the best-known stimulant, with the best ROIe (return on the investment of energy) we can think of. It also makes your body more efficient and with the power of energy, you get stronger as the body adapts.

But make no mistake: It takes energy to get stronger, so if you don’t understand human energy, and have enlightened and practical strategies for managing your energy, over exercising like overworking and over anything can, in fact, burn you out and wear you out. So, in this sense, exercise also depletes energy.

Does that mean don’t exercise? 

Not at all, all human activity depletes energy, and therefore we sleep, rest, recover, meditate, relax and rejuvenate; to recuperate the energy we just spent and ideally more. This is where the true definition of balance comes into play and if you want exceptional energy, then you need to restore more than you spend.

Energy expenditure, such as through exercise, must be balanced with recuperation at the very minimum, else you will downward spiral, tire out, and eventually, burnout, wear out and die out prematurely.

The impact of whether you believe energy if infinite or finite.  

Ironically, and one of the reasons I am authoring this response is that I used to hold onto the same perspective that energy was finite. It used to give me anxiety thinking that I only had a certain amount of energy to work with, especially when I was overspent.

I was amazed and it changed my life for the better forever when I lifted the lid on this question and got the reality. Its impact on my life was huge and it surely gave rise to a new lifestyle for me. It was also one of the key reasons I became a Performance Lifestyle Coach and Entrepreneur.

Just imagine knowing that you have “access to” an unlimited amount of energy. 

It will change your thought process, how you live, work and exercise (potentially IF you exercise) because it opens you up to understand that energy is the foundation of all human function, health, and performance and more so than anything else.

It will also change how you value sleep… because energy needs to be regenerated, regularly and systematically in healthy ways to function; and if you learn to do so proactively, you will experience that healthy, high performance we hear so much about but for many is elusive.

The Impact of Fatigue on Business Professionals

The names in this case study have been changed for purposes of anonymity.

This is the story of Julie, a driven academic with entrepreneurial capacity and her story of fatigue, how it affected her in real life and what she started to do about it:

“I always really enjoyed setting challenging intellectual and professional goals. Striving to achieve them became the core of my lifestyle and I liked it that way. From time to time, my drive to perform at my best level drove me to exhaustion so my early life was characterized by cycling through long periods of deep engagement and high achievement followed by periods of disengagement and relative solitude.

My preference has always been toward meeting intellectual and organizational challenges which ultimately turned me into a talking head, meaning I could tackle almost any challenge but I was almost completely detached from the needs of my body.

When my mother became chronically ill in 1999, it fell mostly to me to come through for her, financially, emotionally, and physically.  My sister moved home from Boston to help with my mother’s care in our home. It turned out to be an eighteen month, around-the-clock, wouldn’t-have-done it-any-other-way-but-wow-it-was-awful-and-beautiful, time of our lives.  At that time, I had just begun my doctoral studies. I made a quick switch from a full-time job to a management consulting practice so that I could be more available for my mother’s home care.

Within the years of her long illness, midlife changes and challenges made it even more difficult to move forward even just one step at a time.  Even so, I felt I had to keep the three of us afloat financially and with the additional and extraordinary medical bills, I saw no other choice but to sustain a high level of consulting practice, finish my degree, and take care of my mom all on just a few fitful hours of sleep each night.  I was literally running on adrenaline all the while I was performing extremely well in my work, my degree and my family responsibilities; all done by sheer force of will.

I knew I was tired, but what I didn’t realize then was that I was a lot more than just tired; I was deep into energy debt also known as biological or sleep debt) with a body that was breaking down around it.  My thoughts were racing all the time so it took a lot of effort to focus them on doing my work.  Restorative sleep was a distant memory. Taking time away was out of the question. I began withdrawing from personal relationships; I was just too tired.  Any suggestion that I take care of myself or take the time to relax just felt like one more thing I did not have the energy to do. My focus narrowed to what I felt I had to get done. The consequences of my not getting absolutely everything done right, seemed enormous – when only one of my responsibilities (the care of my mother) carried serious consequences if I withdrew from my responsibilities.

I also didn’t realize that the grief over my mother’s approaching death and my refusal to fail in any of my self-imposed responsibilities was masking the fact that I was literally sacrificing my own vitality to sustain performance at this level.  As I look back on it now, I realize that it was my valiant efforts to avoid the reality of my own limitations that ultimately did me in – big time – and for a long time.

On one hand, I felt more alive than ever as I walked these final months with my mother and achieved the highest level of academic and professional success I had to that point of my life. On the other hand, I began to wonder more and more if I was going to survive my mother’s terminal illness.

What I now realize is that the first nail in my energy-coffin was that I did not even have the energy it took to disengage from the life-and-death drama that was unfolding right in front of me long enough for me to correct course.  I suffered panic attacks during that time. Thankfully I knew enough about panic attacks (I’m also trained as a counselor) to interpret this frightening event as a wake-up call from my neglected body. The message was loud and clear: either I make the choice to stop placing these heavy energy demands on myself and my body or my body-mind and brain would make it impossible for me to move forward in my life and work.

Just after this happened in 2002, I made the decision to start studying both eastern and western systems of energy management in earnest. I selected it as my dissertation topic which enabled me to give this study sustained attention with the writing of my Ph.D. dissertation 

In the dissertation, I dove deeply into the workings of our personal energy systems as they relate to work performance.  I made it my goal to understand exactly how we bring our energies fully present into our work and into our whole lives and to understand it from as many different perspectives as my mind could grasp. This itself took a great deal of energy.

I decided to use my own worn-down energy system to test the methods and approaches I was learning about in my research and that I was hearing about in the field of energy management.   I wanted to viscerally feel the changes and challenges of the energy management systems I was exploring. I entered five years of training in eastern energy practices.  I grew in appreciation for our western approaches to health and wellness.  I continue to practice the skills I learned from all these systems of energy management daily and often on a moment-by-moment basis using quick check-ins and small, easy adjustments throughout the day. I also continue my research in the areas of personal energy and human performance particularly in the workplace and in leadership.

There are four lessons I bring forward with me from these experiences.

  1. First, I learned to observe my energy status frequently and to notice energy-debt in myself and take quick action to restore myself back to my energy system’s natural set-point. If that means creating space in my calendar, that’s what it means. If that means just giving myself some time to restore from excess stress, that’s what it means.
  2. Second, I learned and remain committed to practicing the skill of strategic disengagement. This skill is essential to our ability to cultivate insight, creativity, and innovation in our personal, social and organizational lives, as well as to renewing the body, mind and our spirit.  Because this topic is so expansive, John Allen goes in depth into energy debt in part one of Performance Living 101.
  3. Third, the lesson that led me to see our body as an energy system is that whole-life performance and quality of life are dependent on my having accurate information about my personal energy; and knowing that I have access to an abundance of energy from which to live and work is paramount.
  4. Fourth, but not final, my research and practice have taught me that information and energy, in fact, form the central core of all that lives.  From our genes to our cells, to our organizational systems, to the universe, we find the basic structural formula of I + E = L information and energy equals Life.

It was only after I finished my Ph.D., and met John Allen Mollenhauer that the lessons I had learned from my ten-year study of personal energy management crystallized into one idea ie. Performance Lifestyle.  

In the meantime, my academic schedule as a professor has continued to elevate, and as you can imagine I’ve learned not to push it too hard. So, I share this all to let you know how important it is to know how to live a performance lifestyle because essential defines what living in balance… is all about.

Your body is a Powerhouse, even if you don’t feel like it right now. It generates and regenerates energy extremely well under the right conditions and this is the balance point you must master. You need to know about this else all other definitions of balance fail. It’s vital for you to understand how you can harness, maintain and manage your energy.

If you are interested in energy, health and performance and a driven business professional, learn from my hard-earned insights. With what you’ll learn here at Performance Lifestyle, you will soon have that roadmap to start and gauge your success.

John Allen Mollenhauer and a slew of highly credentialed Advisors I’m aware of has in fact put brought together the never-before-assembled formula for optimal energy and performance, lifestyle management. I hope you will take it to heart and put it in play. Not only will it help you avoid the premature downward spiral that starts with exhaustion and fatigue and can get much worse; it will save you decades of time and give rise to a new lifestyle so you can achieve your goals in a way that does not compromise your life, health, and wellbeing.

Good luck.




Performance Optimization. The Lifestyle Approach.

There is a new approach in town to Performance Optimization or optimal performance. It’s called Performance Lifestyle.

First, what is Performance Optimization?

Well if you were to search the term, one of the first responses you would pull up would be a document from the US department of defense that defines human performance optimization ~as the relatively precise, controlled and combined application of certain substances and devices over the short and long-term to achieve optimization in a person or unit’s performance overall.”

That definition seems fairly limited to me when you consider how much low hanging fruit there is in each of our lifestyle’s to help us perform better in life, in business, in sport or creative pursuits.

Consider how you think, eat, train, recuperate, plan, focus and more. It goes without saying that these core essentials of lifestyle alone could stand a level-up in each of our lives as persons, parents, professionals who may also be into the military, sports, creative pursuits on top of “life” itself.

Which is not say that devices and substances (hopefully we’re talking food and supplements here) don’t play a role and a significant one at that.

Matter of fact, one device we’re paying attention to is Whoop, a performance optimization system. What we like so much about this is that it addresses with a device, as we do with training and now with the addition of a device such as Whoop what really yields an increase in performance more than anything else, and that is recuperation—understanding our need for sleep, rest, recovery, relaxation and meditation, and rejuvenation.

First, there is a new term for this on the scene in the last 10 years or so, and it’s called Regeneration – its renewal through the internal processes of a body or system. Something which embodies this action can be described as regenerative.

Long before you start talking about what most people think of in terms of regeneration in humans or other animal life—the regrowth of lost tissues or organs in response to injury as we see when human’s heal a cut or a star fish regenerates a lost arm or leg or tentacle (not sure what you call them at the time of this writing) you have to have the life force energy within to be able to do that.

Life l?f/—The life force energy that distinguishes animals and plants from inorganic matter, including the capacity for growth, reproduction, functional activity, and continual change preceding death.

What is THAT energy? 

To cut to the chase, it’s the energy that devices like Whoop are now beginning to measure, by measuring strain and recovery so you can better determine your sleep requirements for the day ahead that you expect to have or want to have. Now we’re getting to the heart of performance optimization. Everything else is topical; integral, but not dealing with the source of performance that all other tactics depend on.

In life, knowing that energy is everything and everything depends on this vital energy is essential. The thing is, the energy we’re talking about most of us have taken for granted for far too long because you can’t see it or touch it. Measuring it is subjective and if you want a more objective measurement it requires specialized gear like Whoop.

Nonetheless, you experience this, your primary source of energy, every minute of every day, and while you know when it’s depleted you often won’t know how depleted until you hit the wall—an athletic term to describe depleted energy.

Why is simple, we all fall for the stimulant delusion pretty regularly and that is the rising energy from stimulants of any kind, thinking that we can sustain that output when we can’t.  It’s your battery power, your body is the battery, and it’s easy to misinterpret how much power you have unless you are informed and skilled.

Today, we are spending that battery power more than we’re recuperating it, and it’s causing too many of us to downward-spiral in a life situation that continues to get worse because we are lacking sufficient energy levels and the health and performance that’s depends on it is degenerating. It’s because we’re living with an underlying personal energy deficit or “debt” that compromises human function and therefore your lifestyle which reinforces the vicious cycle.

According to Statista, people wake up tired on average 3-4 days per week. They were measuring people who sleep a total of 6-8 hours a day.

Infographic: Americans Are Tired Most Of The Week | Statista due to a lack of performance optimization

Due to a lack of performance optimization and the performance lifestyle that results, most americans are tired almost all the time.

You will find more statistics at Statista

Now if you are on planet earth with even a modicum of motivation, generally, 6-8 hours of sleep alone (usually meaning the total time in bed) is not enough to recuperate from your energy spend especially in these superbusy post modern days of our lives where people seem divorced from an understanding of what’s driving the whole show.

If you think that energy is merely the result of what you eat and drink or how you think (psychology) and that you go to sleep merely because it’s dark, everyone else is doing it and your tired (but don’t know why), chances are you are living in a chronic state of energy debt (think drag) because you don’t value sleep enough or understand the profound impact it’s having on your life or the lack thereof.

Here at Performance Lifestyle Inc, getting you out of that debt is priority number one.

This is the core of living in balance, the key health and peace of mind and of course, performance, which never sustains unless you have balance, health and to a certain extent peace of mind (or freedom from monkey mind).

So performance optimization needs to start with optimizing energy. 

And that’s just one of the things I like about Whoop because it measures strain and helps us gauge how much recovery we need. This is something those who are not sports athletes and have no athletic experience from the past, don’t even think about on a daily basis until they hit the wall and run out of energy thinking the problem is something different.

But we need to be thinking about strain and recover. You don’t have to be a sports athlete to understand that strain and recovery, the balance between spending energy and recuperating that energy is the key to performance optimization. No intention or plan or program for performance enhancement will sustain for long if you are spending more vital energy than you are recuperating.

Performance Lifestyle Advisor Ian Jeffreys, one of the most renowned strength and conditioning coaches in the world, states it this way in his book, a Coaches Guide to Enhancing recovering in Athletes, a Multi-Dimensional Approach to Developing a Performance Lifestyle.

The Performance Lifestyle provides coaches and athletes (anyone who wants to improve their performance) with a structure around which to build individualized and multidimensional recovery strategies that both optimize energy and maximize performance levels. They will also build skills to optimize performance both within and outside the athletic arena.

The multidimensional approach will be the preferred system of recovery in the future, and the Performance Lifestyle provides coaches and their clients with the tools to initiate this in their programs starting today.

He goes on to say…

Athletes only will only achieve optimal performance if the balance exists between training and recovery regardless of how sophisticated the training system is.

Now if that’s true for athletes, can you imagine how true that is for people who may not be into sports or even fitness enthusiasts, but are working 300+ days a year, running businesses, families and with other pursuits?

Performance Optimization is for everyone with a body and a goal (a real one). 

The combination of wearable technology, lifestyle training and coaching to move the dial and improve the numbers is the new way to live for more energy, better health and the performance we all depend on. Goodbye to diets and one-fit-for-all workout programs divorced from the unresolved realities of your life that distract and hold you back.

By first understanding energy—how it is created and maintained, managed and sustained for performance— you’ll begin the rise of a new lifestyle, with all the essential skills that support you across the board, and in the achievement of your goals.

This is performance optimization.

Performance Lifestyle Advisor Ari Whitten

Performance Lifestyle Inc. would like to welcome Ari Whitten the#1 bestselling author of the cutting-edge book, Forever Fat Loss and the creator of ground-breaking Energy Blueprint system. He is a nutrition and lifestyle expert who has been running a nutrition counseling and personal training business for over a decade.

Ari has a Bachelor’s of Science from San Diego State University in Kinesiology with a specialization in fitness, nutrition, and health. He holds two advanced certifications from the National Academy of Sports Medicine and recently completed coursework for his Ph.D. in Clinical Psychology, an education which rounds out all aspects–nutrition, fitness, and psychology–of his approach to optimal health.

Ari is an ardent researcher who has obsessively devoted the last two decades of his life to the pursuit of being on the cutting-edge of the science on health, fitness, and nutrition.

Ari’s work has two primary aims:

1. Maximizing overall vitality and energy levels.
2. To achieve permanent fat loss by working with your biology, rather than the painful and temporary fat loss one gets through programs that work against your biology.

We are excited to be working with Ari Whitten as his understanding of the science of human energy and living with optimal energy levels is among the best out there today, even among top scientists.

We are also happy to be promoting The Energy Blueprint that Ari Whitten spearheaded to consolidate the never-before-assembled body of science on energy, that Performance Lifestyler’s need.

This research is very consumable and supplements the Performance Living 101 work we offer our student clients here at Performance Lifestyle Inc. In our view it’s it’s mandatory learning for anyone looking to live with optimal energy levels, and or helping others in the fields of health and human performance.

Beyond Managing Your Energy. You’ve Got to Get Your ROIe

Unless you work at NASA the term escape velocity is a foreign concept but that’s about to change. Escape velocity is the speed that a rocket needs to be traveling to break free of the gravitational pull of the earth and it is based on Newton’s third law of physics.

Any spacecraft or rocket wishing to successfully leave the surface of the earth needs to be accelerating at the rate of 7 miles per second, approximately 33 times the speed of sound (Mach 33) or nearly 25,000 miles per hour. Now that’s moving.

On the surface, it might appear that escape velocity is all about speed, but that’s a bit misleading as it has more to do with… the use and expenditure of energy. Speed is the byproduct of energy and we’ll come back to that point in just a moment.

To escape from earth’s gravity, a rocket demands an enormous amount of energy; a controlled explosion that requires a herculean type effort battling against the forces of gravity is required. In this post, we draw a parallel to the energy it takes you to break inertia and sustain the action.

The energy it takes to move you is a mere fraction of what it takes to move a rocket, but this energy is not to be minimized. To get fully engaged, you need a good amount of energy and I want to impress upon you the idea that energy, not time is the fundamental currency of performance at times, high performance.

Also, we’ll talk about how you can apply the principles of escape velocity to your life and the achievement of your goals.

It’s an undeniable fact that we are all reservoirs of energy as everything that we do from interacting with colleagues and making important decisions to spending time with the family and taking the dog for a walk, all requires energy.

Every one of our thoughts, emotions and behaviors has an energy consequence for better or for worse and as obvious as it seems, we too often fail to consider the critical role of energy in our lives, largely because when don’t see it or consider it until we don’t have enough of it.

Absent of the correct quality, quantity and focus and forces of energy we all become compromised in any activity we undertake.  It’s truly disturbing to see the immense amount of personal and professional entrepreneurial and corporate potential that is being squandered due to the lack of understanding, disregard, and misuse of energy.

Everything from lack of sleep, unhealthy eating habits, lack of exercise, negativity, small self-absorption (living lost in our heads with nonstop thoughts), unfocused strategies and goals and tactical things like poorly run meetings, sitting in front of the TV etc., as well as living outside the bounds of our own biology on a daily, weekly and monthly basis are all contributing factors to energy loss.

The most productive members of society have the unique ability to both engage fully and disengage periodically. The act of disengagement allows for reflection and renewal.

They understand that continuous engagement without proper renewal leads to progressively depleted energy levels and it is this understanding that allows them to perform as consistently high levels relative to those who are feeling tired all the time, fatigued and sometimes chronically, whether they admit or not.

An abundance of natural energy is available to you, to contribute to and receive from other people, circumstances, and projects. High performers understand that they are free to cut loose from things in their life; that is, relationships, situations, activities, habits, and obligations that drain their energy disproportionately to the rewards.

As these high maintenance, unwanted, stressful elements are reduced and eliminated, they free up their most valuable talents and find themselves surrounded by an environment that supports and promotes their energy. This reclaimed energy makes it possible for you to grow your business or career with consistency, to dramatically improve the quality of your life and create a lifestyle that supports personal and professional success and happiness.

Every time you increase the energy you have, to devote to more rewarding uses, you also increase the value of your life to you and to many others. Therefore, committing yourself to greater energy is a commitment to a greater life.

We all have far more control over our energy than we realize or leverage. And while the number of hours in a day is fixed, the quality and quantity of energy available to us are not. There is so much talk and focus on getting a high ROI—Return on Investment. However, the real action and competitive imbalance are found in maximizing your ROIe—your return on your investment of energy.

Our energy can be broken down into two sources of energy, summarized very basically as vital (electrical) and nutrients (food, including what we eat, sun, air, water etc.), which are used in four distinct ways as human beings with a body-mind that requires (simply put) a charge and nourishment, to move and act, generate thoughts and emotions that guide us as we accomplish and achieve our goals.

Upgrading not only how we harness, maintain and manage to the undifferentiated sources of energy in our lives and leveraging the optimization of each these human capacities with a lifestyle that is skillful provides you with an enormous opportunity to operate more at high or peak performance states and thus enjoy the power of full engagement.

Note: Contrary to recent thinking, about the power of full engagement physical energy, emotional energy, mental energy and spiritual energy are not distinct energies. In reality, they are undifferentiated but that universal energy is stimulated and experienced physically, mentally, emotionally and ultimately spiritually. All of these experiences are human capacities that require care and development for you to both unleash and manage your natural energy and potential.

The first is your physical energy, how healthy are you? The second is your emotional energy, how happy are you? The third is your mental energy, how long can you focus and for how long? And the fourth element of energy is your spiritual energy, why are you doing what you’re doing? What is the purpose of your life?

And quite frankly what’s referred to as spiritual energy is an overlay to your primary source of energy.

We can never forget that performance, optimal health and genuine happiness are grounded in the skillful art of energy management. Peak performance is an exotic combination of energy requirements which include the greatest quantity and highest quality, the clearest focus and maximum force of energy that’s why your challenge is to self-diagnose to be very selfish in how you manage your energy.

The objective is to eliminate all distractions in your life that haphazardly consume your energy and hold you back. To say goodbye to anything that undermines your ability to be a fully engaged high-performing human being especially when it matters most and to a lesser extent on vacations ;-).

You do that by making sure you living in balance, fueling your body right and keeping your body fit and focused for success and then isolating each of the four areas of energy and asking yourself these questions:

  • What are the things that rob me of my energy, the specific things that prevent me from living at my physical best with optimal energy levels?Think, eating, drinking, sleep and exercise habits. As well as any behavior that robs you of your energy.
  • What are the things that cause me to be emotional, that further robs me of my energy? Think the specific people and places, things, and circumstances that prevent you from being calm, happy and more joyful?Focus on the people in your life and any high maintenance drama-filled relationships and stressful situations you are coping with, that need to be resolved through either change or elimination that drain your life force.
  • What are the things that rob me mentally; the specific things that rob you of your time and focus and which undermine your productivity in any area of your life?Focus on your physical environment, on the distractions inefficient systems or customs that are dysfunctional, which slow things down and which need correction or elimination.And find out, about the greatest and most important lifestyle change you’ll ever make or even can make, by finding out…
  • What steps do you need to take to get grounded in who you really are? So that you are no longer robbed of all the energy being taken up by an unresolved, cluttered mind that is driving you a little bit crazy and how you can clean that up.

This means discovering what your highest purpose is and then getting your thinking on the same team by addressing any stories you are telling about you and your life, that are affecting your physiological self-esteem and self-worth and any self-limiting beliefs that create inner duress.

Then identify any habit behaviors temptations or weakness that steal your energy. What are the specific people, places and things that prevent you from fulfilling your highest purpose?

By doing this exercise you will in effect be putting the principle of escape velocity into practice as the key objective is to escape the death grip of mediocrity and low performance—to escape the stranglehold of stress, and distractions that hold you back, to escape the seduction of the comfort zone and ultimately escape the gravitational pull of any person, place or thing that leashes your natural energy and potential from flowing in the direction you want.

The ultimate measure of our lives is not how long we live, even though we all want that to be long, but rather how well we can manage our energy in the time we are each given and that is precisely why energy management is so crucial.

In Performance Lifestyle training you will learn the principles, practices and overall defacto energy management strategy preceded by the science and essential guidelines (This is called Performance Living 101) that you need to be in tune with to harness and maintain the energy you need to then manage in your performance lifestyle.

In closing remember, in your efforts to lead a fulfilling life full of accomplishment and achievement, you must always regularly and systematically regenerate your life force. Every human capacity is powered by life force, and you are always either stimulating or recuperating your energy in any given moment. To stay strong, and live with optimal energy levels, learn the science and the principles, the practices and the overall lifestyle for performance so you can live in balance with vibrant health and peace of mind.

Vintage Performance Lifestyle—Manage Your Energy Like a Pro

If you were to do a search on the Internet about energy, it’s wouldn’t be long before you ran into the near famous saying “Manage Your Energy, Not Your Time.” This is a saying from The Human Performance Institute now owned by Johnson and Johnson. It was a statement created by our predecessors Jim Loehr and Tony Schwartz, authors of The Power of Full Engagement.

When I, John Allen Mollenhauer, first read that book it really stepped up my whole concept of lifestyle. Though I had been on the path for some time and realized that optimizing lifestyle was the greatest source of untapped potential to change and improve, this book, was a breakthrough in terms of creating the new concepts that needed to emerge.

When I, John Allen Mollenhauer, first read that book it really stepped up my whole concept of lifestyle. Though I had been on the path for some time and realized that optimizing lifestyle was the greatest source of untapped potential to change and improve, this book, was a breakthrough in terms of creating the new concepts that needed to emerge.

Up until that point, most books were out of context treatises about living one way, usually exhaustively and therefore poorly and then solving the symptoms (weight gain and low energy, by going on a diet or exercise program with maybe a little extra sleep added in. 

This book, in my opinion, changed things in a big way because first; it was talking mostly to professionals who wake up to be successful every day, not healthy, even though they value their health. It also started talking about energy, and how important it was to health and performance and starting planting ideas that would ultimately give rise to the Performance Lifestyle. 

It was a core catalyst to our development of Performance Lifestyle, which put the various aspects of living into a much broader context, including the science, the principles, and the practices so that client and coach alike could troubleshoot, resolve and evolve the way a person lives to perform well, achieve their goals and live a better quality of life—all of which would inspire, a person to live in balance with vibrant health and peace of mind in a much bigger and more fluid way.

Hence, The Rise of a New Lifestyle…

Of course at the time, when I shot this video, leading a transformational event at Ameriprise Financial Services; we were still years away from the full breadth and depth of the curriculum we have today to serve you and help give rise to a new lifestyle you can call your own.

We were still talking about managing your energy.

But what happens if you don’t have enough energy to manage?

Professionals wanting to perform better is not new, but professionals doing so by approaching professional life with the mindset and lifestyle of an athlete is. And in this context, learning how to harness and maintain optimal energy levels is objective numero uno.

That’s why learning how to regenerate your life force is the premier PL Essential‘s training. Learning how to proactively regenerate energy as a method was still evolving in this video with me, John Allen Mollenhauer “JAM”, one of the leading advocates for Performance Lifestyle® training, coaching, and support worldwide.

This video below was 8 years ago and today, our Essential Training’s and the Signature year-round lifestyle training PL365 is tighter than ever.

We are committed to never-ending improvement for sure, and it’s great to see how far we’ve come; nonetheless you will learn some gems from this video ~ JAM.