Leading from Within: How Nutrition, Exercise, and Sleep Fuel Your Leadership and Wellbeing

By Gerry Murray 

As we approach the New Year, many of us are thinking about resolutions, goals, and ways to start fresh.

But here’s a question for you as a leader: What if the best way to lead others next year starts with leading yourself?

Self-leadership and the ability to manage one’s own wellbeing form the bedrock of effective leadership. At the heart of this self-care is the simple (yet challenging) foundation of Nutrition, Exercise, and Sleep (NES). When you focus on these areas, you not only enhance your performance but also model healthy habits for your team. 

Let’s explore each aspect of NES, uncovering insights from the late Dr. Michael Mosley and other pioneering experts on how to nourish body and mind.

I’ve spent the past few years focused on improving these factors. It’s not always easy but very rewarding when you make progress.

Nutrition: Fuel for Your Mind and Body

Have you ever noticed how some foods leave you energized while others weigh you down?

Nutrition isn’t just about physical health; it’s also about mental clarity, mood, and energy levels. A Mediterranean-style diet — rich in vegetables, lean proteins, healthy fats, and whole grains — can be an incredible way to support sustained energy throughout your day. This diet’s principles, combined with intermittent fasting, are key elements of Dr. Mosley’s work.

Why Nutrient Quality Matters

Dr. Valter Longo’s research on fasting and longevity shows that choosing nutrient-dense foods and spacing out meals helps reduce inflammation and support brain function. Dr. Satchin Panda’s work on circadian rhythms reminds us that eating at consistent times enhances our body’s natural cycles, boosting both physical and mental performance.

Negative Habits to Watch Out For

It’s easy to rely on processed foods for convenience, but doing so often sacrifices nutrient quality and can lead to energy crashes. Overeating (even the healthiest foods) can strain metabolism, especially as we age. And excessive alcohol? It interferes with nutrient absorption and metabolism, disrupting everything from energy levels to mood stability.

Nutrition Tips for a Better Year

1. Embrace Intermittent Fasting: Try a time-restricted eating window (like 16:8) to give your digestive system a break and enhance energy levels.
2. Prioritize Portion Control: Smaller portions make it easier to avoid overindulging. You might be surprised how much clearer you feel.
3. Focus on Nutrient-Dense Foods: Incorporate Mediterranean and Asian nutrition principles by filling your plate with colourful vegetables, lean proteins, and healthy fats.

My Top Tip

As a family, we plan our meals for the week ahead on a Saturday. Not only does this enable us to eat healthy foods it also saves on food waste and is cost-effective. The Fast800 contains a weekly meal planner and I’m sure other apps do too.

Exercise: The Energizer for Your Body and Brain

Exercise isn’t just about looking fit — it’s about mental resilience, emotional balance, and sustained energy. Science shows that regular movement boosts mood, focus, and even memory. Dr. Mosley popularized high-intensity interval training (HIIT), a time-efficient workout approach supported by Professor Martin Gibala and Dr. Izumi Tabata.

Just a few minutes of intense activity can have a profound impact on your physical and mental health.

Negative Habits to Watch Out For

Sitting for extended periods is an all-too-common reality for many professionals, yet research shows it can decrease circulation and mental alertness. Skipping workouts to “save time” might seem efficient, but it can actually drain energy and hinder productivity. And remember, excessive alcohol intake affects muscle recovery and energy levels, making regular exercise harder to sustain.

Exercise Tips for 2025

1. Incorporate Micro Workouts: Take short breaks for a brisk walk or stretch — your energy and focus will thank you.
2. Explore Variety: From strength training to yoga, a mix of activities keeps things interesting and targets different benefits.
3. Set a Realistic Routine: Just 20 – 30 minutes of exercise a few times a week can make a significant difference to your mental and physical wellbeing.

My Top Tip

Put exercising into your calendar as an appointment with yourself. You would never not show up for an important meeting. And, to track progress a smart fitness watch and app is very useful.

Sleep: The Ultimate Reset Button

Consider this: Sleep is one of the most important drivers of performance and health, yet it’s often sacrificed in pursuit of productivity. Professor Matt Walker’s research highlights the critical role of sleep in memory consolidation, emotional regulation, and physical recovery. Think of quality sleep as the fuel that sustains your ability to think clearly, make decisions, and stay resilient.

Negative Habits to Watch Out For

Late-night screen time may feel relaxing, but it exposes us to blue light, which disrupts melatonin production. Irregular sleep patterns are another trap — going to bed and waking up at different times confuses your body clock, affecting sleep quality. And while a nightcap may feel like it helps you unwind; alcohol actually disrupts the REM sleep needed for mental restoration.

Sleep Tips for 2025

1. Prioritize Sleep Hygiene: Create a consistent sleep schedule that aligns with your body’s natural rhythms.
2. Develop a Relaxing Pre-Sleep Routine: Wind down with activities like reading or meditation to promote relaxation.
3. Optimize Your Sleep Environment: Keep your room cool, dark, and quiet to maximize restfulness.

My Top Tip

Aim to be in bed by 22:00 and read a paper book, preferably non-work related. It tends to tire you out naturally and you’ll probably enjoy it too!

Start 2025 as a Self-Led Leader

As you prepare for the new year, think about how small changes in Nutrition, Exercise, and Sleep could transform not just your own health but also your leadership. Effective leaders inspire others, and the best inspiration is grounded in authenticity. By mastering these basics of self-care, you show your team that wellbeing is a priority — and that it’s achievable.

Explore Further: While this article gives you a starting point, there are many expert resources available. Dr. Mosley’s Fast800 website and Just One Thing podcast offer a wealth of tips for a healthier lifestyle. For more insights on sleep, Professor Walker’s research is invaluable. And, of course, do your own research and consult health professionals to find the approach that works best for you.

Here’s to a new year of inner leadership, wellbeing, and performance. May 2025 be your most energized, focused, and self-led year yet!

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