Pod Insights Change Wired 40+ Happy Body Playbook. What every adult needs to have sorted for a good midlife. About this episode Your body is the vehicle for everything you want to build, and after 40 it gets brutally honest about what you’ve been ignoring. I’m sharing a simple “Happy Body Playbook” I’ve seen again and again through 18 years of coaching high performers and through interviews with entrepreneurs and leaders who keep their energy, mood, and calm well into midlife and beyond. We strip away the hype and the complicated biohacking. What’s left is refreshingly basic and surprisingly powerful. This is NOT ab...
Transcript 0:09 Speaker 00 Hey guys and welcome back to another episode of Change Wired Podcast. My name is Angela Sharina, I'm your host, I'm your partner in change, personal and collective transformation and evolution, and just someone who cares deeply about human potential, our wellbeing, and feeling like we're living our best lives every day. And today, guys, we are talking about a very simple concept, a happy body playbook. I'm gonna be 40 in a year from now, and my clients predominantly are people in their
0:52 Speaker 00 40s and 50s. And what I've learned from them, and then also from people who have a lot of fulfillment and success in their later years, is that every adult after 40s, ideally earlier, need to have figured out how to make their body happy. And when we strip away individual differences that usually go to implementation phase of or side of things, it's actually not that complicated.
1:31 Speaker 00 We all humans share, I think, like 99% of our DNA or more, and what it takes to make our bodies and with that, our brains and our minds, our emotional life and wellbeing, thrive, isn't that complicated. And what I learned from leaders, from entrepreneurs, so business owners, if you really wanna thrive and feel like you're living your best day till the rest of your life, you kind of, again, have to figure out how to keep this body that is your vehicle through life happy. And it's not rocket science.
2:11 Speaker 00 And today, I'm gonna share with you simple practices that you need to look into implementing if you want to Wake up every day feeling energized, feeling well, not necessarily like on the top of the world and happy and like, you know, bubbling, but like at peace, content, feeling like you are in a good place. Happy body playbook, what every adult above forty, ideally earlier, needs to have figured out and put into practice for themselves. Again, if you want to not just explore and fulfill your potential, but just feel good every day.
2:53 Speaker 00 You know, it's not about self optimization and biohacking and some sort of life, unlimited lifespan and living the longest you possibly can. It's just about that, waking up every day and feeling well. So I coached high performers for eighteen years. And I recently interviewed more than twenty high achievers, entrepreneurs, business owners, leaders. And again, having stripped away all the individual differences in implementation, the playbook for a happy body is actually freaking quite simple.
3:35 Speaker 00 And I don't know why it takes us so long to figure that out and get motivated to put it into consistent practice. But usually that is the reason why so many of us struggle emotionally, mentally, and going through this loops of being stuck in our lives. You know, when your body is happy, your brain works well, your mind is happy and you can figure everything else out. So what is a happy body playbook? Based on my coaching experience for eighteen years as a health coach, now master health coach, sleep, stress management, executive coach, life coach, and also interviewing a lot recently of high achievers.
4:20 Speaker 00 Here's what I learned. And again, not rocket science, guys, not rocket science. So do not expect to have profound insights here, but look at your routines and honestly ask yourself, do I have this figured out or still my practices are all over the place? And that's probably where you need to look into if you wanna consistently. Energy wise, mood wise, mental state wise, feel good in your body and in your life. Number one, consistent sleep routine most nights, seven to eight hours. Again, not rocket science, and yet so many people do so many things to compromise such a simple thing.
5:03 Speaker 00 And regularity is hugely important, they say these days, this is the most important thing when it comes to sleep quality and getting the most of recovery and also happy mood. And you know, your sleep is kind of like your therapy every single night. And when your sleep is all over the place in terms of timing and in terms of quality, it's like not getting it every night.
5:26 Speaker 00 The second one is movement, especially in the morning, twenty, sixty minutes. And in general, just moving around, getting those steps, maybe not ten thousand, but at least like seven thousand, they say. It's really needed to maintain great function. When we move, our brain grooves, our cells work better, everything run efficiently. We are designed to move. When we sit on our asses, bad things happen. Right? So what I learned from observing my clients and high achievers, most adults benefit from movement first thing in the morning because then the day unfolds and you never know whether you're gonna get that movement or not. So movement practice.
6:10 Speaker 00 The third one, simple meals that you can put on repeat. Not like in rocket science, but eating your fiber in fruits and vegetables, eating your protein, eating whole foods, not processed foods. Eating your breakfast, lunch and dinner on a regular basis. There are no specific times, but routine that works for you. What I observed in high achievers and high performance is that most of them have simple routines that they run on repeat. Because when you run something on repeat, you develop habits. And when you develop habits, doing the same thing, which is good for you, feels like no work at all.
6:49 Speaker 00 The next one, four, time to think, alone time, deep work, time for reflection, just thinking about your life and about your thinking and about the meaning of your life, where you are in your life. Are you moving towards things that are meaningful to you, that are, that fulfill your cup, eh, thinking, reflecting, looking at your life from a bigger, wider, higher perspective? High achievers have this peace of mind, this calmness to them, because they take time to think about themselves and about their life.
7:29 Speaker 00 Number five, is it five? Yes, it is five. A way to disconnect and recharge, whether that's hobbies, nature, rest, or specific people that recharge you. But a way to disconnect from all these stressors and challenges and have tos and to do list, just get that deep rest when your mind can wander and be unoccupied with certain matters. And it is slightly different than time to think and reflect and deep work, which is more of an intentional practice that require more deliberate internal work,
8:13 Speaker 00 whereas a way to disconnect is like getting into nature and just hiking and observing what's happening around you, right? Or, I don't know, going for a swim or spending time with your friends. And then the last, but definitely not least, is basic supplements to cover your gaps. None of us have this perfect diet that covers everything and our bodies and brain can use additional support in our crazy life these days and everything that we demand from ourselves, right? So that is, there are some common themes and things that are observed in most high performers who maintain high quality of life, of achievement, of fulfillment,
8:58 Speaker 00 have this peace, quietness, contempt, contempt, can almost never pronounce this word right.
9:08 Speaker 00 This just calmness and presence about them. So again, let's recap, well, maybe before we recap, don't forget to share this podcast episode with someone who might be going through the phase of being all over the place and they are approaching their forties or middle age and feel like they're not exactly hitting their stride anymore and they don't feel like themselves anymore or their body, their mental space feels like a mess. Share this podcast episode with them. Share that basics still matter. That is the foundation of inner peace, mental, emotional well-being and purposeful life.
9:52 Speaker 00 First, you need to take care of your vehicle. So consistent sleep routine, most nights, seven to eight hours. Movement in the morning, especially twenty, sixty minutes and just keep walking, right? Those seven thousand steps. Simple meals, you can run on repeat that provide all the basic stuff, you know, again, proteins, fiber, all the fruit and vegetables. Time to think, a long time deep work, reflection, think about your place in a bigger picture of everything. A way to disconnect and recharge and truly rest, through hobbies, rest, people.
10:32 Speaker 00 And some basic supplements like your multivitamin, magnesium, fish oil, vitamin D, maybe a little bit of creatine that gets all the attention these days. So those are the things that are very simple and we've known them for years now and we get more and more research how effective they are and how a lot of things that we suffer from actually come from our inattentiveness to those basic things. And I always tell people that you are, no matter what you think about yourself, a biological machine, an organism.
11:17 Speaker 00 And just like we have special food for our cats and our dogs or our plants even, for them to thrive and grow into their best version of.
11:29 Speaker 00 Selves, you know, freaking tomatoes have special feeding if you wanna grow really beautiful tasty tomatoes. They require special conditions. Why do you think that you are any different? You're not just because you're more conscious, you're more complex. You actually require a little bit more care, not complex, again, not talking to science, but consistency in those simple practices.
11:57 Speaker 00 And these days, it's never been easier to put the basics into practice. Ask Google in AI mode, how to like, what are the foundational health practices? Maybe describe what you have and then ask to point out your gaps. And then create habits, simple habits, start with simple things. And then every day notice how the more consistency you develop, the easier it is gonna be for you to feel well. When you wake up, are you like, yeah, I feel good. You don't like, again, not like over the top, jumping into the air like you had too much coffee,
12:37 Speaker 00 but like just good, no pain, no aches, no like, oh, do I have to wake up? No, just feeling good in your body and mind. Such an underestimated asset that will improve everything you are, have and do in life with this richer quality. Thank you, guys, for tuning in. Thank you for listening. This is a short episode, a reminder of what truly matters and where your well-being, your wealth, wealth, T H, starts. And stay tuned for the next episode. We're actually finally gonna start having more and more guests.
13:18 Speaker 00 We're gonna have a big wave surfer from here, Cape Town, who's gonna talk about what it takes mentally, mindset-wise, to
13:32 Speaker 00 Do such a crazy thing that makes you almost shit your pants from fear and you still have to do it and perform and he, the guest, also makes documentaries and again goes all around the world to ride those waves that are like 80-story buildings, right? So stay tuned for that. You're gonna learn what mindset mental game is required to do such a thing. So then you can also start riding more of your big waves, not in a, in a direct kind of way, but approaching and leaning into more challenges in your life so you could explore the edges of your potential.
14:17 Speaker 00 Stay tuned and till next time, keep growing.
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