E59 - The Dinner Mistake That's Destroying Your Sleep (and your performance)

E60 - Comfort Is Costing You

🔗 Ready to make the change with your health and body? Book a free strategy call here: https://link.chiefexerciseofficer.com/widget/booking/6GLeQxQcGhpV7qZtz7JM [https://link.chiefexerciseofficer.com/widget/booking/6GLeQxQcGhpV7qZtz7JM] Most people stay stuck because they refuse to change. Not because they don't know what to do. Not because they lack the skill. But because change is uncomfortable and we are wired to seek comfort. In this episode I get real about my own relationship with change. From avoiding hard truths in my nutrition and training, to the moment in business when I realised my habits and decisions weren't getting me to where I wanted to be. We cover why being stuck is a behaviour problem and not a skill problem, how chasing comfort in the wrong areas leads to bigger pain down the line, the preemptive strike and why getting uncomfortable now saves you later, and three questions to identify exactly where you need to change. If you've been hiding from the thing you know needs to change, this episode is for you.

E59 - The Dinner Mistake That's Destroying Your Sleep (and your performance)

You've cut carbs at dinner. You've optimised your morning routine. You're doing everything right — so why are you still waking up exhausted and running on cortisol by 10am? Here's what nobody told you: for high-performing executives, the biggest threat to your sleep isn't your screen time or your stress levels. It's what you're not eating at dinner. In this episode, Johnny Salmon breaks down the science of carbohydrate timing and why strategically placed carbs in the evening could be the missing lever in your performance stack. This isn't bro-science. It's backed by circadian biology, and it's the exact opposite of what most high performers are currently doing. You'll learn why your body's master clock responds directly to when you eat carbs and not just how many. You'll understand how eating carbs too close to bed can suppress melatonin by up to 50%, and how to time them to work for you instead. Johnny breaks down the difference between high GI and low GI carbs and which one to eat at night if you want to fall asleep faster. He also covers why removing carbs from dinner is one of the most common mistakes he sees in high-performing clients, and what happens when they add them back. And if you think your afternoon coffee isn't affecting your sleep, this episode will change your mind. If you're sleeping 6 to 7 hours and still waking up foggy, not recovering between sessions, or watching your decision-making deteriorate by mid-afternoon, your nutrition timing is almost certainly part of the problem. The 7-day challenge: Don't cut carbs at dinner. Shift them strategically. The results might surprise you. 📚 Research referenced in this episode: 1. Dietary Carbohydrates & Nocturnal Sleep — Frontiers in Public Health (2022) [https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.931781/full] 2. Carbohydrate & Sleep Mechanisms — PMC/NIH [https://pmc.ncbi.nlm.nih.gov/articles/PMC9532617/] 3. Effects of Diet on Sleep Quality — ScienceDirect [https://www.sciencedirect.com/science/article/pii/S2161831322007803] 4. Food & Circadian Rhythm Review — Wiley eFood (2025) [https://iadns.onlinelibrary.wiley.com/doi/full/10.1002/efd2.70092] 5. Evening vs Morning Carbohydrate Meal Timing — PubMed [https://pubmed.ncbi.nlm.nih.gov/12164252/] 6. Cortisol, Carbs & Sleep — Dr Christianson [https://www.drchristianson.com/blog/cortisol-carbohydrates-sleep-circadian-rhythm/] 📅 Ready to fix your performance from the inside out? Book a call with Johnny [https://link.chiefexerciseofficer.com/widget/booking/6GLeQxQcGhpV7qZtz7JM]

E58 - How You Do Something Is How You Do Everything

Tired of guessing your way through fat loss, training, or staying consistent? Let’s change that. 👉 Book a free 15-min strategy call here: https://link.chiefexerciseofficer.com/widget/booking/6GLeQxQcGhpV7qZtz7JM [https://link.chiefexerciseofficer.com/widget/booking/6GLeQxQcGhpV7qZtz7JM]   No fluff. No pressure. Just a clear plan forward.

E57 - Guest Brendan Philp: Discusses the Challenges of Managing Stress

In this conversation, Brendan Philp discusses the challenges of managing stress in the business and finance sectors. He emphasizes the importance of perspective and balance, suggesting that stepping away from work can help clarify problems and improve mental well-being. The discussion highlights the roller coaster nature of the industry, where highs and lows are common, and the need for coping strategies to navigate these fluctuations effectively.   Tired of guessing your way through fat loss, training, or staying consistent? Let’s change that. 👉 Book a free 15-min strategy call here: https://link.chiefexerciseofficer.com/widget/booking/6GLeQxQcGhpV7qZtz7JM [https://link.chiefexerciseofficer.com/widget/booking/6GLeQxQcGhpV7qZtz7JM] 👉 Check out the CXO Movement here: https://www.chiefexerciseofficer.com/cxomovement_ No fluff. No pressure. Just a clear plan forward.

E56 - Guest Melissa Salmon (my wife) on Miscarriage, Chronic Conditions & Show Up Through Painful Times

Legends this one was a special one for me having my wife on for the first time!  We talked on our miscarriage, Mel's brutal health challenges with Chronic Fatigue Syndrome and how she's managed to build on her health to continue to help others with theirs.  A great conversation!  If you would like to see how Mel can help you visit: www.refinehw.com [http://www.refinehw.com] Tired of guessing your way through fat loss, training, or staying consistent? Let’s change that. 👉 Book a free 15-min strategy call here: https://link.chiefexerciseofficer.com/widget/booking/6GLeQxQcGhpV7qZtz7JM [https://link.chiefexerciseofficer.com/widget/booking/6GLeQxQcGhpV7qZtz7JM] 👉 Check out the CXO Movement here: https://www.chiefexerciseofficer.com/cxomovement_ [https://www.chiefexerciseofficer.com/cxomovement_] No fluff. No pressure. Just a clear plan forward.