Longevity Habits & Brain Health: Better Sleep, Less Stress, More Focus

Workplace Stress Claims: An Employment Lawyer’s perspective on Wellbeing at work

What does it really mean to talk about workplace stress through the lens of employment law? In this conversation, Howard Hymanson, Head of Employment at Harbottle & Lewis, shares what he has learned from advising on discrimination, workplace bullying, burnout, stress claims, and some of the most high-profile internal misconduct investigations in recent years. Howard leads the employment practice at a firm that was ranked 12th in RollOnFriday’s Best Law Firms to Work At 2026 and 7th by Legal Business for client recommendations among the top 100 UK firms, which makes his perspective on workplace culture, performance, and well-being especially compelling. We explore the legal and human realities of workplace stress, including when pressure is still manageable and when it becomes something more serious. Howard explains how duty of care applies to mental health as much as physical health, why some professionals wait too long before getting support, and what employers, managers, and senior leaders can do to spot warning signs before someone reaches breaking point. Timestamp 00:00 What workplace stress claims actually mean in employment law 03:16 Howard’s legal career and how he came to specialize in employment law 10:31 Duty of care, mental health, and the rise of workplace stress claims 14:22 When someone should speak to an employment lawyer before matters escalate 18:44 Can high performance and well-being coexist in elite law firms? 23:46 What managing partners can do to support wellness without lowering standards 27:09 Howard’s personal approach to avoiding burnout and sustaining a long legal career 29:52 Why Howard prefers the idea of work-life blend over work-life balance 32:47 What Howard would say to an overworked senior associate on partnership track 36:02 Patterns that may make someone more vulnerable to workplace stress issues 44:28 Leadership, family life, and partnership in law 54:01 Telltale signs that someone may be approaching breaking point 57:32 What to do when a private medical condition starts affecting work What We Cover * What workplace stress claims look like in the context of employment law * How stress, bullying, discrimination, and disability claims can overlap * When ambitious professionals should seek legal advice before reaching crisis point * Why prevention matters more than formal litigation * The tension between elite performance cultures and employee well-being * What law firms can do to build healthier and more sustainable working environments * How managers can better monitor utilization and protect high-performing talent * Howard’s approach to work, family, ambition, and long-term career sustainability * What senior associates on partnership track should watch out for * Leadership, parenthood, and making room for both career and family * Early warning signs that someone may be nearing burnout or breakdown * Why honesty matters when a health issue starts to affect work Key Takeaways * Workplace stress is not just a personal issue. It can become a legal issue too. * Duty of care applies to mental health as much as it does to physical safety. * The earlier someone gets support, the more options they usually have. * High performance does not have to mean ignoring human limits. * Culture is shaped from the top and reinforced through everyday management. * Sustained periods of high demand without recovery can become dangerous. * Ambition is healthiest when it is paired with perspective, rhythm, and boundaries. Guest Resources * Howard Hymanson at Harbottle & Lewis [https://www.harbottle.com/people/howard-hymanson/⁠] * Howard’s LinkedIn [https://www.linkedin.com/in/howardhymanson/⁠] * Howard’s article in The Times: Protecting cancer patients at work would give peace of mind [https://www.thetimes.com/uk/law/article/protecting-cancer-patients-at-work-would-give-peace-of-mind-qrpqql9k7⁠] * Howard’s article in Arts Professional: Understanding ‘day one’ dismissal rights in theatre [https://www.artsprofessional.co.uk/magazine/feature/understanding-day-one-dismissal-rights-in-theatre⁠] Connect With Me 🌍 Website: https://charlenegisele.com [https://charlenegisele.com] 📸 Instagram: https://instagram.com/charlenegisele [https://instagram.com/charlenegisele] 💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/ [https://www.linkedin.com/in/charl%C3%A8ne-gis%C3%A8le-bourliout/] ✉️ Subscribe to my Life Less Burnt Out Newsletter: https://charlenegisele.com/newsletter/ [https://charlenegisele.com/newsletter/]

Longevity Habits & Brain Health: Better Sleep, Less Stress, More Focus

What if aging is not something you simply accept, but something you can actively influence? In this conversation, Dr. Elena Seranova looks at aging the way hackers look at locked systems. Armed with a PhD in stem cell biology, she launched NMN Bio as a direct challenge to the idea that your body’s timeline is fixed and to bring real longevity science into the hands of people who want more from life. Rigorous by training and unafraid to question anything labeled normal, she debunks bad science by building a new path forward. In her world, longevity is a system waiting to be rewritten. We explore what it really takes to protect brain health, energy, focus, and recovery in a high-pressure world. Elena explains why modern professionals are more depleted than they realize, how stress, poor sleep, light exposure, and nutrient deficiencies can quietly affect concentration and performance, and what role supplements like magnesium, melatonin, NMN, and NAD can play in supporting cognitive and physical resilience. Timestamps 00:00 Intro 02:34 Elena’s background in neuroscience, aging, and stem cell biology 06:30 Nutrition, sleep, and the hidden drivers of brain fog and poor focus 11:19 Melatonin, sleep quality, and what to know about dosage 17:00 Magnesium, stress, and why high performers may need more support 21:40 Organic vs inorganic magnesium and what actually gets absorbed 27:22 How to think about supplement quality, safety, and what to check before buying 36:18 NAD vs NMN, energy production, and why they matter as we age 54:41 Practical stress-reset tools for high performers 59:06 The 40 Hz focus and sleep soundtracks Elena uses for deep work and travel 1:03:26 Pregnancy, supplement safety, and where to find Elena’s products What We Cover * Brain fog, energy decline, and why high performers need to think differently about aging * How processed food, insulin spikes, and stress affect focus and cognitive performance * Why evening routines, light exposure, and circadian rhythms matter more than most people realize * Melatonin, GABA, and how to think about sleep support more intelligently * Magnesium and why form, absorption, and formulation matter * The difference between NAD and NMN and why Elena believes NMN matters for longevity * Jet lag, travel, and how to reduce the disruption of changing time zones * Why meditation, breathwork, and magnesium baths can support recovery * How 40 Hz sound can be used for deep work, sleep, and travel recovery Key Takeaways * Modern life places a real cognitive and biological load on the brain. * Poor sleep, stress, light exposure, and nutrient depletion can quietly reduce focus and resilience. * Melatonin can be useful, but more is not always better. * The form of magnesium matters because absorption and function are not the same across products. * Third-party testing and transparent sourcing are basic standards worth checking for. * NAD is central to energy production, and NMN is one way to help replenish it. * Short, repeatable practices can help shift the body out of stress mode during the day. Guest Resources * Visit Elena Seranova’s website: https://nmnbio.co.uk/ [https://nmnbio.co.uk/] * Get Elena’s products here: * Day & Night Bundle: https://nmnbio.co.uk/collections/bundles/products/day-night-bundle-nmn-500mg-nad-brain-oh-mg-https://nmnbio.co.uk/collections/bundles/products/day-night-bundle-nmn-500mg-nad-brain-oh-mg-magnesium [https://nmnbio.co.uk/collections/bundles/products/day-night-bundle-nmn-500mg-nad-brain-oh-mg-magnesium] * Evening Magnesium: https://nmnbio.co.uk/products/oh-mg-relax-dream-repair-evening-magnesium [https://nmnbio.co.uk/products/oh-mg-relax-dream-repair-evening-magnesium] * Elena's Jetlag reset protocol: https://nmnbio.co.uk/blogs/news/how-to-offset-jetlag-in-less-than-24-hours [https://nmnbio.co.uk/blogs/news/how-to-offset-jetlag-in-less-than-24-hours] Use the code “CHARLENE” to get a 5% discount. * Soundtracks Elena mentioned: * 40 Hz for "deep sleep" on a plane: https://youtu.be/QqQ5fYc8WqM?si=mrHVEs3WmfSJc18G [https://youtu.be/QqQ5fYc8WqM?si=mrHVEs3WmfSJc18G] 40 Hz for morning deep work: https://youtu.be/TVNciuZac3I?si=MrHWeZggl9vZXqaI [https://youtu.be/TVNciuZac3I?si=MrHWeZggl9vZXqaI] Connect With Me 🌍 Website: https://charlenegisele.com [https://charlenegisele.com] 📸 Instagram: https://instagram.com/charlenegisele [https://instagram.com/charlenegisele] 💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/ [https://www.linkedin.com/in/charl%C3%A8ne-gis%C3%A8le-bourliout/] ✉️ Subscribe to my Life Less Burnt Out Newsletter: https://charlenegisele.com/newsletter/ [https://charlenegisele.com/newsletter/]

How Storytelling Can Boost Your Career, Confidence & Leader

What does it really take to walk away from everything you know and build something entirely new? In this conversation, Preethi Nair, bestselling author and founder of storytelling consultancy Kiss the Frog, shares how rejection, redundancy, and eight months of pretending to go to work led her to self-publish, reinvent herself, and build a career through story. We talk about the alter ego she created to promote her first book, the risks she took to get her work noticed, and how that journey eventually led to literary success. Preethi also shares the story behind Unravelling, why she turned down a traditional publishing deal, and how the project grew into a one-woman West End show where she performed 22 characters despite never acting before. This episode is about reinvention, courage, identity, and why storytelling matters not just in books, but in leadership, business, and the way we shape our own lives. Timestamps 00:00 Eight months in a suit: pretending to go to work after redundancy 01:49 Why Preethi became a management consultant instead of a writer 04:22 The day her leaving came and what happened next 06:17 Creating Prue: designing a fearless alter ego from scratch 08:39 Pitching journalists as Prue and stacking eight months of press coverage 17:28 The petrol crisis, a stranger's cottage in Yorkshire, and starting again 24:49 Turning down a publisher deal to self-publish on her own terms 28:24 Rehearsing 22 characters for 18 months to perform in London's West End 36:18 How storytelling became a strategic tool for leaders in banking and law 44:29 Why story is 22 times more memorable than data 49:01 How to find your theme and structure a story that lands 58:36 The one misconception about storytelling Preethi wants to correct What We Cover * Preethi’s journey from rejection and redundancy to self-publishing success * The alter ego she created to promote her book and build confidence * What it looked like to keep going while pretending everything was fine * How she turned creative vision into strategy and action * Why she chose to walk away from a traditional publishing deal * What the Meisner technique taught her about honest communication and presence * How storytelling became a strategic business tool for senior leaders in banking and law * What performing 22 characters taught her about presence and identity * The connection between storytelling, self-belief, and reinvention * Why storytelling matters in leadership, teams, and organizational culture * How leaders can use story to make data more human and memorable Key Takeaways * The story you tell yourself can either keep you stuck or move you forward. * Reinvention often begins before you feel ready or have outside validation. * Confidence can be built through action, even if it starts out borrowed. * Creativity works best when it is paired with strategy and persistence. * Success means more when it reflects your values, not just external approval. * Sometimes the right path means walking away from what once felt like the goal. * Stretching beyond your comfort zone can help you discover your real voice. * Storytelling is not only for authors or performers. It is a powerful leadership skill. * People connect more deeply with meaning and narrative than facts alone. * Great storytelling starts with clarity about the message you want people to remember. Guest Resources * Preethi Nair’s website: https://preethinair.com/ [https://preethinair.com/] * Read Preethi's latest novel Unravelling: https://www.amazon.co.uk/Unravelling-Preethi-Nair/dp/1998997294/ref=cm_cr_arp_d_product_top?ie=UTF8 [https://www.amazon.co.uk/Unravelling-Preethi-Nair/dp/1998997294/ref=cm_cr_arp_d_product_top?ie=UTF8] * Connect with Preethi on LinkedIn: https://www.linkedin.com/in/preethi-nair-29471a4/ [https://www.linkedin.com/in/preethi-nair-29471a4/] * Connect with Preethi on Instagram: https://www.instagram.com/writerwala/ [https://www.instagram.com/writerwala/] Connect With Me 🌍 Website: https://charlenegisele.com [https://charlenegisele.com] 📸 Instagram: https://instagram.com/charlenegisele [https://instagram.com/charlenegisele] 💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/ [https://www.linkedin.com/in/charl%C3%A8ne-gis%C3%A8le-bourliout/] ✉️ Subscribe to my Life Less Burnt Out Newsletter: https://charlenegisele.com/newsletter/ [https://charlenegisele.com/newsletter/]

Staying Calm Amid Uncertainty: Sustain Performance & Reduce Anxiety in a VUCA World

What does it really take to perform at a high level without running yourself into the ground? In this conversation, Steven MacGregor, CEO of the General Counsel Wellbeing Network and Senior Advisor at McKinsey & Company, shares practical insights on sustainable performance, recovery, stress management, and why well-being is not separate from success, but foundational to it. We explore the unique pressures facing senior legal professionals, especially in-house counsel, and discuss how leaders can work more rhythmically, recover more intentionally, and regulate stress before it turns into burnout. Steven also explains how lessons from elite sport can be translated into modern leadership, including what HRV can reveal about stress, the power of breathwork, and how short reset practices can improve decision-making under pressure. The conversation also goes deeper into what it means to stay steady in uncertain times. From intrusive thoughts and 3 a.m. anxiety to dopamine-driven coping habits, gratitude, journaling, and psychological distancing, this episode offers grounded tools for anyone navigating pressure in a demanding world. Timestamps 00:00 Why resetting your nervous system matters 02:36 Steven’s background and how he began working with the legal community 06:27 Why in-house lawyers and GCs face unique pressure 13:16 The biggest well-being challenges facing senior legal leaders 17:45 HRV, recovery, and what executives can learn from elite athletes 20:34 A practical three-minute reset for stress and decision-making 28:42 The physiological sigh and fast nervous system regulation 34:37 Control the controllables during uncertainty and crisis 42:11 What to do when anxiety spikes at 2 or 3 a.m. 48:27 Psychological distancing, gratitude, and reframing difficult experiences What We Cover 1. Sustainable performance and why recovery matters 2. The specific pressures facing GCs and in-house counsel 3. Leadership, workload, and the need for more rhythmic working 4. How athletic training shaped Steven’s approach to performance 5. HRV as a tool for stress awareness and recovery 6. Breathwork, body scans, and quick reset practices 7. The physiological sigh and how to use it in daily life 8. How to respond to uncertainty by focusing on what you can control 9. Coping with intrusive thoughts, rumination, and middle-of-the-night anxiety 10. Gratitude, reframing, and psychological distancing as resilience tools Key Takeaways - Recovery is not a luxury. It is part of sustainable high performance. - Small interventions can create meaningful shifts in stress and focus. - Leaders perform better when they work with rhythm rather than constant intensity. - HRV can help people better understand the relationship between stress and recovery. - Breathwork and short pauses can improve thinking during high-pressure moments. - You feel stronger in uncertainty when you focus on what you can control. - Poor sleep and chronic stress make reactive coping habits more tempting. - Writing worries down can reduce rumination and mental overload. - Support, perspective, and shared vulnerability matter during difficult periods. - Reframing hard experiences can create more resilience, perspective, and gratitude. Guest Resources General Counsel Wellbeing Network: https://www.gcwellbeing.org/ [https://www.gcwellbeing.org/]  Steven’s LinkedIn: https://es.linkedin.com/in/spmacg [https://es.linkedin.com/in/spmacg]  Connect With Me🌍 Website: https://charlenegisele.com [https://charlenegisele.com] 📸 Instagram: https://instagram.com/charlenegisele [https://instagram.com/charlenegisele] 💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/ [https://www.linkedin.com/in/charl%C3%A8ne-gis%C3%A8le-bourliout/] ✉️ Subscribe to my Life Less Burnt Out Newsletter

Leadership Etiquette: How Modern Manners Shape Executive Presence

What does modern etiquette really mean in today’s high-pressure professional world? In this conversation, Alison shares how etiquette goes far beyond table manners and becomes a powerful tool for leadership, executive presence, networking, communication, and self-respect. We explore how to stay composed under pressure, recover after losing your temper, navigate swearing in professional settings, and exit conversations gracefully at networking events. Alison also shares thoughtful advice on appearance, grooming, makeup, professionalism, and how to show up as your most polished and authentic self. From big law to the White House, this episode is full of practical insights for ambitious professionals who want to lead with confidence, kindness, and composure. Timestamps 00:00 Why etiquette matters for leadership 01:29 What modern etiquette really means 02:03 Work etiquette and executive presence 04:01 Anger, composure, and leadership under pressure 08:20 Is swearing always bad etiquette? 13:56 Networking etiquette, cocktails, and canapés 22:47 How to politely exit a conversation 28:32 How to join a group when you’re alone at an event 30:18 Female leadership, femininity, and authenticity 45:33 Lessons from briefing the president and traveling on Air Force One What We Cover * The modern definition of etiquette * Executive presence and workplace perception * Leadership through composure, kindness, and respect * How to recover after losing your temper at work * Swearing and professionalism in office culture * Networking etiquette and how to mingle confidently * Graceful ways to exit or enter conversations * Etiquette around makeup, grooming, and personal style * Authenticity for women in high-powered careers * Lessons on calm, honesty, and perspective from high-stakes environments Key Takeaways * Etiquette is less about perfection and more about kindness, integrity, and respect. * Executive presence is shaped by how you carry yourself, communicate, and treat others. * Composure under pressure is a leadership advantage at every level of an organization. * Owning mistakes clearly and sincerely can strengthen trust and reputation. * Swearing may be common, but restraint often elevates how others perceive you. * Strong networking is built on presence, clarity, and genuine attention. * Authenticity matters more than performing a version of success that is not yours. * Most situations feel urgent, but very few are true emergencies. Perspective changes everything. Guest Resources Alison’s Book about Career: https://elevateetiquette.com/book [https://elevateetiquette.com/book]Alison’s Instagram: https://www.instagram.com/elevateetiquette/?hl=en [https://www.instagram.com/elevateetiquette/?hl=en]Alison’s LinkedIn: https://www.linkedin.com/in/alison-m-cheperdak-b0215141 [https://www.linkedin.com/in/alison-m-cheperdak-b0215141]Alison’s Website: https://elevateetiquette.com/about [https://elevateetiquette.com/about] Connect With Me🌍 Website: https://charlenegisele.com [https://charlenegisele.com]📸 Instagram: https://instagram.com/charlenegisele [https://instagram.com/charlenegisele]💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/ [https://www.linkedin.com/in/charl%C3%A8ne-gis%C3%A8le-bourliout/]✉️ Subscribe to my Life Less Burnt Out Newsletter