5 powerful biohacks for executives 35+ to eliminate fatigue

Hello amigos,

Yesterday was a whirlwind—back-to-back meetings, topped off with a podcast featuring former client Oscar Motta. We dove into corporate health and the biggest roadblocks executives face. No surprise here—fatigue and low energy dominated the conversation.

Luckily, I wrapped up the day with contrast therapy at the Banya after a 20 hour fast, the perfect reset after the chaos.

I’ve been optimizing my health for over 23 years, and here’s what I know for sure: executives don’t have time to waste on ineffective strategies. We need simple, high-impact habits that keep us sharp, energized, and strong.

Most people assume aging = fatigue. That’s a myth.

Fatigue is a signal—your body is asking for better fuel, smarter training, and deeper recovery.

The solution? Keep reading.

Diego Carrete
Chief Executive Officer, FIT LIFE FZCO
Chief Wellness Officer, First Abu Dhabi Bank

Last slots for Q1—Nothing to buy here, just an honest conversation about your goals and whether I can truly help — Book an Intro Call (FREE)↗

Step 1: Control Blood Sugar

Most people start their day wrong—blood sugar spikes, energy crashes, brain fog. Fix it by stabilizing glucose.

✔ Protein + healthy fats for breakfast (skip the cereal).
✔ Whole foods at lunch (no ultra-processed carbs).
✔ No late-night snacking (keeps insulin stable, improves sleep).

🎯 Target: Fasting glucose under 90 mg/dL. (Avoid pre-diabetes before it starts.)​

Step 2: Fix Cortisol Without Medication

Stress isn’t the enemy—mismanaged stress is. Most executives don’t need more meditation; they need smarter regulation.

✔ Morning sunlight to reset stress hormones.
✔ 3-minute movement breaks to stay sharp.
✔ Cold exposure post-workout to reduce inflammation.

🎯 Target: Wake up alert, wind down with ease at night. (Chronic stress accelerates aging. Fix it now.)​

Step 3: Train For Longevity

Lifting weights isn’t enough—you need a data-driven approach.

✔ Strength train 3x per week (focus on heavy lifts).
✔ Maintain Zone 2 cardio (heart rate 120-140 bpm).
✔ Track your VO2 max—a key predictor of longevity.

🎯 Target: VO2 max above 40 by age 40. (Your #1 predictor of lifespan.)​

Step 4: Sleep Like A High Performer

High performers prioritize sleep like they do meetings.

Most don’t realize poor sleep = low testosterone, insulin resistance, and slow recovery.

✔ Stick to a 10 p.m.–6 a.m. sleep schedule.
✔ Take Magnesium Glycinate for deep recovery.
✔ 1-hour wind-down (no screens, dim lights).

🎯 Target: 1.5+ hours of deep sleep per night. (Optimize sleep, optimize life.)​

Step 5: Supercharge Your Mitochondria

Fatigue is often a mitochondrial problem—aging cells lose efficiency. Fix that, and your energy skyrockets.

✔ Fast 14-16 hours to trigger cell repair.
✔ Use a sauna 3-4x per week for longevity benefits.
✔ Supplement with Creatine to boost mitochondria.

🎯 Target: HRV above 50 for optimal resilience. 

The Science: Energy Decline = Aging Faster

Here’s what happens when you ignore these biohacks:

1/. Unstable Blood Sugar = Fatigue, brain fog, weight gain.
2/. Mitochondrial Dysfunction = Less energy, slower metabolism,
3/. Weak Cardio & Strength = Faster aging, increased disease risk.
4/. Chronic Stress = Cortisol dysfunction, inflammation, poor sleep.
5/. Poor Sleep = Lower testosterone, slower recovery, metabolic issues.

Your Unfair Advantage

For months, I’ve been working on a premium version of Live Leaner—designed to give busy executives a science-backed health & longevity edge.

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TL;DR

Most executives burn out because they train hard but recover poorly. The smartest ones optimize for longevity:

1/. Master blood sugar for all-day energy.
2/. Train for strength, endurance, and VO2 max.
3/. Fix cortisol with movement, not just meditation.
4/. Upgrade your mitochondria for better energy & recovery.
5/. Sleep like your performance depends on it (because it does).

Diego Carrete
Chief Executive Officer, FIT LIFE FZCO
Chief Wellness Officer, First Abu Dhabi Bank

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