5 nutrition shifts to reclaim your energy at work (that execs don’t know)

What you will learn today:

Strategy: Reclaim consistent energy and mental clarity throughout the day.
Tactic: Refine your nutrition for sustained energy and focus.
Habit: Embed these practices into your routine for long-term success.

Hey amigos,

Before we dig in, be sure to read on to see our executive of the week, Raphael, a CEO, and his extraordinary transformation. For executives who want to work directly with me, I will fix your health markers, optimize your hormones, and improve your body composition.

Click here for a free introductory call with me

In other news, am I the only one who doesn’t like working from home?

There’s a big problem with it—blurred boundaries between work and life, between responsibility and leisure, and constant distractions that come with being at home.

Unless you’ve created a dedicated workspace, turning your bedroom into an office is a slippery slope. It’s not the balance we aim for; it’s a recipe for burnout.

I felt this deeply when I worked from home during COVID. My energy dipped by mid-day, my focus scattered, and I relied on caffeine or sugar to push through.

The problem wasn’t my work ethic—it was how I was fueling myself.

That’s when I dove into science-backed nutrition strategies, learning how to eat for sustained energy and sharp focus. Gradually, I reclaimed both.

Now, I’m sharing the exact framework that helped me regain my edge.

1. The Strategy: Reclaim Your Energy, Focus, and Health

Your goal is to keep energy and mental clarity consistent throughout the day while protecting your long-term health. You can achieve this by focusing on sustainable nutrition that works with your unique physiology.

Peak performance isn’t just about hard work—nutrition plays a critical role. To maximize energy and focus, start by fueling your brain with the right foods.

2. The Tactics: Refine Your Nutritional Inputs

Here are 5 tactics that helped me directly improve my energy, focus, and long-term health:

1. Prioritize protein for sustained energy
   Protein is the foundation of consistent energy. Opt for lean meats, fish, eggs, or legumes to fuel your body without causing crashes.
   

2. Incorporate healthy fats for cognitive sharpness
   Healthy fats like those from avocados, nuts, seeds, and olive oil sharpen cognitive function and keep your brain energized, even during long, back-to-back meetings.
   

3. Choose fiber-rich foods for blood sugar stability
   Fiber stabilizes blood sugar, preventing the energy dips that slow productivity. Add vegetables, whole grains, and legumes to your meals to ensure consistent focus.

3. The Habits: Build Sustainable Practices for Consistency

To make these tactics stick, you need daily habits that align with your nutrition goals.

Here are 5 targeted habits to help you reclaim your energy and focus:

• Habit 1: Batch cook with a purpose
  Plan high-protein meals for the week on weekends. This removes the guesswork and keeps you from grabbing unhealthy options when you're in a rush.

  I’ve curated a UAE-specific grocery tool that contains the best, easy-to-find, and more price-friendly ingredients.

  Want it for free? Just click here.

• Habit 2: Start hydrating before coffee
  Begin your day with 500ml of water before you reach for coffee.
  
  Pro tip: Delaying coffee allows your body to fully utilize its natural morning cortisol levels, which helps you wake up more naturally. This reduces the likelihood of an energy crash later and makes caffeine more effective when you truly need it.

• Habit 3: Choose smart snacks
  Keep high-protein, low-sugar snacks at your workstation—such as raw almonds, Greek yogurt, or protein bars like FAGE—to prevent the afternoon crash. I use Myfitnesspal to track snacks and manage energy throughout the day.

Executive of the Week — CEO

“Diego has been instrumental in guiding me through a transformative wellness journey, and I cannot speak highly enough of his expertise and dedication.”

That’s it for today, until the next time!

P.S. When you are ready, there are 2 ways I can help:

1) For executives who want to work directly with me, we will fix your health markers, optimise your hormones, and improve your body composition Click here to apply and book a free introductory call with me

2) Take my free 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow and which food groups to avoid Access it here for free