Sustainable Leadership: How I’m Protecting My Energy

More and more leaders have been asking me the same question lately: “How do I stay energised and make leadership sustainable?” 

It’s a good question. And one I’ve been asking myself too.

Over the past few months, I’ve made a number of shifts. Not dramatic overhauls. Quiet, consistent changes.

The results have been significant.

So this week, I’m sharing what’s working in case it helps you think differently about your own energy.

Because as a leadership community, we need to make healthy, intentional choices with the precious time and capacity we have.

What’s Working
1. Protein-rich meals

No more relying on caffeine and porridge.

Starting the day with sufficient protein (four-egg scramble, turkey bacon and avocado is my current go-to) has made a noticeable difference to my energy, focus and mood throughout the entire day.

I now prioritise lean protein at every meal, averaging around 165g per day. It has been a genuine game-changer.

Energy feels stable. Focus feels sharper. Fewer crashes. Fewer cravings.

2. Movement throughout the day

I added a walking pad under my standing desk and aim for 8,000–10,000 steps daily.

Ten-minute walks sprinkled through the day, especially between deep work sessions, are enough to reset my energy and improve clarity.

I don’t use it during coaching calls or important conversations, but during solo work it’s been transformational.

Less sitting has eliminated the lower back pain I was starting to notice.

More movement. Less stiffness. More stamina.

3. Strength training 3-4 times per week

This has probably been the biggest shift. Building and maintaining muscle has dramatically improved my resilience and cognitive sharpness.

I feel the difference in everyday tasks carrying shopping, running full-day workshops, standing for hours facilitating senior teams.

Energy now lasts. Sleep is deeper. Recovery is quicker.

Strength, it turns out, is not just physical. It underpins leadership endurance.

4. Treating sleep as non-negotiable

I treat sleep like a standing meeting in my diary. How I show up tomorrow depends on what I do tonight.

This isn’t new for me, but recommitting to it has amplified everything else. Energy is cumulative. So is depletion.

5. Getting outside early

Before checking my phone, I open the windows, step outside and listen birds, wind, the morning air.

It sounds simple. Almost indulgent. But this small ritual has been powerful.

It resets my body clock, lifts my mood and improves sleep. It grounds me before the day accelerates. It’s my version of meditation.

The Leadership Impact: What Changes When Your Energy Changes

These shifts aren’t just about feeling better. They change how you lead.

When you protect and build your energy intentionally, you create a stronger internal environment. One that returns to balance more quickly under pressure.

That looks like:

• Clearer thinking, even in complexity.
• More space to pause and respond, rather than react.
• Greater presence with your team.
• Sharper decision-making.
• A quiet confidence that you’re building resilience, not just surviving the week.

In a culture that glorifies hustle, this can feel quietly radical, but being strategic about energy isn’t indulgent.

It’s intelligent.

It’s about cultivating the kind of sustained power that allows you to show up well again and again for your work, your team and yourself.

None of this is about perfection. It’s about intention.

Energy is a strategic asset. When we lead with vitality, we think more creatively, listen more deeply and build trust faster.

And that is what great leadership is really about.