EP 121: Holiday Survival Guide - Energy, Wellness, and Joy Made Easy

Holiday parties, road trips, and endless to-do lists don’t have to zap your energy or derail your wellness.

What if you could breeze through the season feeling balanced, energized, and calm? In this episode, I’m sharing 5 easy hacks to keep your wellness in check, no matter how wild the holiday schedule gets.

Here’s a sneak peek:

• The must-know party trick for balanced energy (and it’s so simple).

• Why ditching your green bean casserole could save your sanity.

• A clever way to get your steps in—even during back-to-back Zoom calls.

• My go-to strategies for eating and moving well on road trips.

• The one daily habit that can keep holiday stress at bay.

Imagine enjoying the holidays without crashing. These tips are quick to implement and proven to work for busy professionals like you. You don’t have to choose between indulging and feeling great—you can have both!

Tune in now to transform your holiday season with these 5 practical hacks.

Here are the two road trip videos I mention -

Moving Well for a Long Road Trip

Eating Well for a Long Road Trip

EP 120: Stop Running on Empty - Reclaim Your Energy Now

Are you feeling drained before the day even begins? Pushing through exhaustion with caffeine and willpower isn’t a long-term strategy—it’s a ticking time bomb. If you’re ready to stop running on empty and start thriving, this episode is for you.

Discover the surprising reasons why your energy feels depleted and the simple shifts that can make a world of difference. We’ll cover:

• Why quick fixes like caffeine and energy drinks only mask the problem.

• The hidden ways your daily habits are draining your resources.

• Powerful, easy-to-implement strategies to replenish your energy and stay sharp.

This isn’t about doing more—it’s about doing smarter so you can perform at your best without burnout.

Imagine starting each day with calm, steady energy - sharp and capable, no matter how busy life gets. These tools can help you make it your reality.

Don’t wait until burnout forces you to slow down. Tune in now to learn how to reclaim your energy and take control of your high-impact life.

This podcast is for busy leaders and professionals wanting more energy for their high performance life.

For Feel Great - Be Great: The Ultimate Guide to Beating Burnout, email me at sheri@thevireolife.com

EP 119: Warning Signs You're Near Burnout - And How to Recover

Feeling unfocused or constantly “off your game”?

These could be more than just a bad day—they’re also the starting signs of burnout.
In this episode, Dr. Jae, a 25-year expert in holistic health, reveals how busy professionals can spot the subtle signals their bodies are sending. We explore the energy “gap” that widens over time and why it’s not just about getting older.

Learn how to recognize early warning signs like fatigue, joint pain, and hair loss before they lead to chronic issues. Plus, discover practical strategies to close the gap, replenish your resources, and regain control of your energy—even in a demanding career.

Don’t wait for burnout to take over. Tune in now and take the first step toward recovery and resilience. And don’t miss next week’s episode, where Dr. Jae dives into decoding your bloodwork for peak performance!

Here’s the episode to help you master stress with my Stress-Busting Avatars.

EP 118: Unexpected Holiday Superfoods and How to Eat Them

Ready to supercharge your holiday season? Discover the hidden gems of festive foods that taste amazing and fuel your body.

In this episode, dive into two vibrant holiday superfoods that do it all—boost memory, fight inflammation, and even protect your skin. Plus, they’re easier to enjoy than you think!

Imagine turning your holiday meals into a wellness boost while adding even more flavor. Discover simple prep tips, creative pairings, and the best ways to include these power-packed foods in your busy life.

Tune in now to learn how to transform your holiday table.

And since you may be grabbing fast food during your busy season, make sure you grab the Free Bonus Guide.

It's 21 Fast Food Menus that keep you energized and healthy during the hustle!

Email me at sheri@thevireolife.com and I’ll get it to you!

Here are the additional resources I mention:

For berries -

https://nwwildfoods.com/

https://heritagefoods.com/

The antioxidant I mentioned in pomegranates is “Ellagitannins”

EP 116: Unlock Focused Energy + Coffee vs Tea's Secret Health Benefits

What if your daily cup of coffee or tea could do more than just wake you up?

Imagine boosting focus, protecting your brain, and supporting your health—all from your morning ritual.

Today, let's dive into the science behind two of the world’s most beloved beverages: coffee and tea.

In this episode, you'll discover:

• How compounds in coffee and tea impact calm-focus and energy (beyond caffeine)

• The surprising differences between green and black tea on gut health

• How much caffeine is truly optimal for health

• Tips on choosing coffee and tea brands that prioritize your health

Whether you’re looking to power through your next project, lead your team with creative-calm, or simply enjoy the wellness benefits of a mindful sip, you’ll learn how to get more out of your daily brew.

Tune in now to learn the secrets behind your favorite pick-me-ups and get science-backed tips to make each cup work for you.

Below are the resources I mention -
3 Unusual Ways to Improve Your Gut Health
https://www.highgardentea.com/
https://meileaf.com/tea/amber-gaba-oolong/

EP 112: Easy Ways to Stay Energized at Meetings and Conferences

Ever attended a conference only to find yourself drained and unfocused by the afternoon?

What if there was a way to stay energized, focused, and absorb every bit of valuable content?

Conferences are packed with learning, networking, and inspiration, but most attendees hit an energy slump by midday, especially when the days are long.

In this episode, David Stevens, of Olympian Meetings, and I are diving into simple strategies that help you stay sharp, alert, and fully engaged throughout your entire event—without relying on sugar, caffeine, or skipping out on fun.

Here’s what you’ll take away:

• A simple, science-backed approach to fueling your brain for peak performance during conferences.

• How to fit movement into your schedule, even if it’s packed with sessions and meetings.

• A cool hack to having healthy energy boosting food at your finger tips - even with the event doesn't serve nutritious food.

You've invested time away from your family and work. Don’t miss out on the full potential of your meetings and events.

Listen now to unlock the strategies that will keep you energized and on top of your game!

EP 111: Stay Sharp - How to Boost Your Mental and Physical Edge

How do you keep your brain and body sharp, primed for growth, and ready to thrive? If you, like me, don't have time for trial and error, you want the best strategies now. This episode pulls the best of from YOU, my listeners, about the insights that work for maximum wellness.

Listen to uncover the best of nutrition, fitness, and mindset to help you succeed in work, decision-making, and feeling great!

Plus, you'll learn from a big mistake I made in finding my new doctor. Don't waste time and energy making the same mistake I did.

EP 109: Brain Foods - Boost Your Focus and Cognitive Health

When your focus slips, everything feels harder. But it doesn’t have to be this way. The solution might already be on your plate.

Here’s a glimpse of what you'll learn in this episode:

• Why leafy greens help slow down cognitive aging.

• The top nutrients that fight brain fog.

• Easy meal ideas you can make ahead in bulk or order out when you are on the go.

EP 108: Supercharge Your Brain with These 7 Nutrients

Imagine you have back-to-back meetings, a high-stakes decision to make, and everyone looking to you for direction. That may not be hard to imagine, as it is your routine. Now imagine engaging with all of that with a clear, focused mind. In this episode learn the 7 nutrients that can get you there.

• The vitamins that increase brain health now and long-term

• The nutrient that can wake up your brain and mood when you take it in the morning; and can build your muscle when you take it with your workout.

• A key nutrient that boosts your memory

To learn how to increase your dopamine and serotonin (mentioned in this episode), head here.

Want your brain to work better for you? Listen now.

EP 99: Boost Your Success - 10 Herbs to Instill Lasing Habits

When you are making a new habit - or breaking an old one - sometimes it's hard, right? So, get a boost to make it easier. Use these 10 herbs to increase your motivation, concentration, and focus.

Some of the herbs you may be familiar with, such as sage and rosemary. Others might be new to you, like medicinal saffron and lion's mane mushroom.

A few of the herbs support you to become an Intuitive Eater, such as fennel and vanilla.

You can even eat and drink these herbs. Who knew making habits could be so yummy.

Here is the 9 Ways to Use Rosemary Video

Here is the high GABA green tea I mention (No affiliation)

98: Unlocking Lavender - Proven Benefits for Your Body and Mind

The solutions for your work and life and often at your fingertips. Lavender is one of those easy-to-reach answers. In this episode, learn how lavender heals minor wounds, calms your nervous system, helps you sleep, aids your digestion, and even how it improves positive interations + decreases aggression in your workplace. 100% science-backed tips.

As promised in the episode, here are the compounds in lavender that can reach peak plasma levels in 19 minutes when you apply lavender on your skin: linalool and linalyl acetate.

Here are the additional resources I mention:
Fast and Easy Ways to Keep Your Energy Up

19 Ways to Use Lavender

95: Top 10 Tips for Your Wellness at Work

Want some unusual ways to amp-up your wellness at work? Here are just 3 of the 10 you'll hear in this fun episode. (By the way - ALL 10 have been shown to improve both your wellness and your team's productivity.)

• Interesting choices like -- putting up pictures of nature (even the crazy photo from your last beach trip) 

• Serious steps like -- getting a support system outside of work

• Funny things like -- asking job candidates if they have a favorite joke to share (yes, I know a company that does this)

Here is the episode I mentioned, on Sleep and Work .
Want to dive deeper into handling your workplace stress? Here are some great episodes for you.
Master Your Stress

What a Real Gratitude Practice Looks Like

94: Summer Reset - Intuitive Eating for a Healthier You

Learn how summer is the perfect time to practice Intuitive Eating. In this episode, I bust 4 myths about eating healthy during the summer. Things like "It's hard to eat healthy on vacation" and "Summer temptations like homemade ice cream mean you are going to over-indulge." Once you challenge these myths, you'll actually find they are the reasons Intuitive Eating in the summer is EASY.

Head here for the video on How to Pack Healthy Food for Travel

EP 93: Your Mindful Eating Guide to Pool Parties and Picnics

In this summer's-coming episode, explore how mindful eating helps you enjoy your pool parties and picnics more. Plus ideas of how to tune into self-compassion and self-awareness to manage cravings and handle it when post-party thoughts are "Oh, I ate too much ice cream" or "I'm frustrated with Aunt So-and-So". You'll head to your summer parties better prepared for food pushers and food police. You'll relax and enjoy yourself more. And you'll eat better - including all of the summertime treats.

Here’s how to learn to eat with the Powerful Plate I mentioned.

EP 92: A Self-Compassion Approach to Conquer Overeating

Learning over the years what works and doesn't work to eat well and not overeat, I've been inspired by the impact of self-compassion. Self-compassion, as defined by researcher and author Kristin Neff, is mindfulness, self-kindness, and common humanity.

In this episode, you'll learn how self-compassion interplays with Intuitive Eating and a Powerful Plate. It will set you on the path to food freedom faster than anything else.

Here are the resources I mentioned in this episode -
https://www.thevireolife.com/podcast/2023/6/7/ep-41-is-short-meditation-better-the-results-are-in

For the Hunger Scale - check out this episode
https://www.thevireolife.com/podcast/2023/8/2/ep-49-honor-your-hunger-to-feed-your-soul

Here’s the Ten Percent Happier podcast
https://www.tenpercent.com/podcast

EP 89: The Resilient Diet - Eat to Beat Stress

Ever walked into a meeting feeling the weight of the world on your shoulders? I get it. But what if I told you that what you eat could change the game?

Imagine this: You're facing a challenging client issue, tensions are high, and your team's counting on you to lead the way. It's make-or-break time.

My question to you is not about what you should say to your team.

My question is "Are you eating in a way consistently that supports your brain to be calm and positive no matter what?"

In this episode:

• The Power Foods: Discover the delicious ingredients that fuel your brain for calm, focus, and creativity.

• Avoid the Gut Bombs: Say goodbye to the culprits sabotaging your gut-brain harmony.

• Spice It Up: Get savvy with spices that lower inflammation so your gut can heal.

Here are the additional resources I mention:

Fat Facts for Optimal Nutrition

How to love drinking water to energize you

These are the nutrients you need when you are stressed

How to Stop Craving Sugar

EP 88: Taming the Tension - How Your Good Bugs Battle Stress

In this episode, jump into the fascinating world of your stress-gut-brain connection. Discover how stress impacts your gut and your brain ... and visa versa. Explore ground-breaking research on optimizing your gut microbiome. Learn 5 simple pleasures you can do right now that create a profound shift in your feel-good hormones and relaxation hormones.

EP 84: The Truth about the Good Carb - Bad Carb Debate

The carb confusion is frustrating enough to make you want to open a gallon of ice cream and forget the whole thing. In this episode, learn what's really real about carbohydrates, how much you need, good-for-you sources of carbohydrate, the best way to enjoy "bad" carbs (spoiler alert: may there aren't bad carbs), and hear about the high sugar junk-food diet -- from a nutritionist who lost 27 pounds in 10 weeks eating junk food.

EP 83: Fat Facts - Your Blueprint for Optimal Nutrition

Here’s the Powerful Plate resource I mention -
https://www.thevireolife.com/blog/2017/2/22/a-powerful-plate

Fats are not just about calories. Healthy fats can protect your brain, your nerves, and create all kinds of helpful substances in the body. With them, you'll decrease inflammation, boost your brainpower, and decrease your risk of disease. However the wrong fats (or the right fats in the wrong amount) will damage your DNA, increase disease risk, and mess with your thinking ability. In this episode, learn what healthy fats are, how much you need, and where to find them. Also, discover how to identify bad fats and how to avoid them.

EP 81: Building You - How Much Protein Do You Really Need

Discover how to calculate your ideal protein intake. Plus how much protein is in your every day foods. Learn about the fantastic four amino acids for your muscle building and your brain health.

And most important, discover how to put all of this together using my Powerful Plate method to make it easy to get in plenty of protein. Head here for more details on a Powerful Plate.