Today at a Glance
- “I’m 94 kilos. I want to lose 8–10. I want my cholesterol down.”
- Training that requires no thought
- The anti-stress-eating breakfast
- Slow is the new deep
- Congruence > discipline
Peter came onto the screen with the kind of tired presence you only see in people who’ve been carrying the weight of years, not weeks.
He works for a multi-national organization. One week home. One week on planes, in hotels, in late-night Zoom rooms.
He said it plainly: “I’m 94 kilos. I want to lose 8–10. I want my cholesterol down. And I want to feel like myself again.”
Then he dropped the line that revealed the real story: “I’m afraid of pushing too hard. I burned out before. I don’t want to go there again.”
He wasn’t here to “optimize.”
He wasn’t here to “biohack.”
He wanted energy he could trust.
A system he could follow without breaking himself again. A way to stop eating his stress at 4:30 p.m. A way to feel good in his body while living a life that doesn’t slow down for anyone.
He became the first client to join our Executive Energy Evolution program before it even launched.
He didn’t needed hand-holding. He wanted alignment.
Direction. Structure. A way forward that didn’t demand a different life—only different choices inside the one he already has.
Here’s how that looked like…
"Self-care is not self-indulgence, it is self-preservation."
Training that requires no thought
For Peter, movement had shrunk into a binary: either full trail-running mode or nothing.
And nothing had been winning for years.
So we gave him the only framework that bypasses that trap: the LUC Framework. Lower Body, Upper Body, Core. Portable. Minimalist. Stabilizing.
He trains at home. No gym. No commute. No permission from the weather.
His setup: elastic bands, a yoga mat, and gravity. That’s it.
One of his first wins happened in the smallest pocket of time.
Every morning he did the simplest possible LUC sequence:
- Lower: 12 slow air squats (Tempo: 3-1-3)
- Upper: 12 band rows (Tempo: 2-1-2)
- Core: 30-second hollow hold
Ninety seconds of work. He did it again later. Then again. The body woke up. His mood steadied. His metabolism stopped arguing in the afternoons.
The value wasn’t the exercise. It was the reclamation of agency in a day ruled by everyone else’s urgency.
And in his first week he improved…
Eat Well
The anti-stress-eating breakfast
Peter’s biggest nutritional liability was the ghost-breakfast:
3 to 4 coffee until 10:30, then a piece of bread, sometimes a cookie, sometimes fruit.
The usual consequence?
An inevitable crash. Then the late-afternoon hunger that bulldozed every intention he had. And this caused a blood sugar roller coaster.
When we built his meal plan, the first correction was simple:
Anchor the morning with protein and fiber.
Not “big meals.” Not “perfect meals.” Just functional ones.
We gave him a rotation that works whether he’s in Geneva, Brussels, or Kuala Lumpur:
- Greek yogurt + berries + nuts
- Eggs + tomato + whole grain bread + olive oil
- Oats + chia + apple + cinnamon
- Wholegrain toast + sardines
- Cottage cheese + fruit + seeds + mais waffles
The plan removed negotiation.
The plan removed guesswork.
The plan removed the afternoon collapse.
For the first time in years, he had energy left for the evening instead of being swallowed by it.
And even his social life deepened…
Slow is the new deep
Peter ate fast. Every meal. Every setting.
He didn’t lack manners, but speed was his survival mode.
His system had been bracing for years. Nervous system on standby. Food as urgency relief.
We interrupted that loop with two tools:
- Mindful pacing
- 4-8 breathing
Nothing dramatic. No woo-woo rituals. No philosophy.
Just simple structure for the nervous system to calm down.
He began eating with one deliberate pattern: utensil down between bites. Then 4 seconds in, 8 seconds out—before the meal, not during.
That shifted his entire experience.
Within one week he reported something unexpected: for the first time in years, he was finishing meals at the same time as everyone else. No tension. No impatience. No internal rush.
On top of that, his digestive system improved. His mood stabilized. His social interactions deepened. Because he was finally in the moment, present, not sprinting through it.
How you can use that too…
This Week’s Tiny Experiments
A.C.T.I.V.E.™ = Awareness. Curiosity. Tiny Test. Integration. Variation. Evolution.
That’s our A.C.T.I.V.E.™ Loop. Because lasting change is built by experiments, not perfection.
This week’s tiny experiment: Honest Awareness
A – Awareness
Track the moment in the day when your energy drops. Is it morning, afternoon, or evening? No analysis. Just observation.
C – Curiosity
Note the micro-habit that follows that dip. Reaching for coffee. Bread. Sugar. Mobile. Anything that fills the internal gap quickly.
T – Tiny Test (pick one from above sections):
- One LUC mini-set between meetings
- One protein-anchored breakfast
- One slow meal with the utensil-down rhythm
I – Integration
Repeat the tiny test for five consecutive days. Notice the shift in physical steadiness.
V – Variation
Change the environment of one meal: different room, slower pace, less distraction.
E – Evolution
Keep the variation that produced the most internal ease. Repeat it until it becomes automatic.
Wrap-Up
Now for the part we’re genuinely excited about.
This week, we’re opening the doors to something new.
The clearest, strongest, most integrated version of everything we’ve learned over 15+ cumulated years working with high performers across the world.
A complete system for executives, founders, and leaders who want energy they can trust, especially on the days when life hits hardest.
Executive Energy Evolution
A new coaching experience built exactly for people like Peter…
People with full plates, fast timelines, and zero interest in “another wellness program.”
And for the launch phase, we’re doing something we’ve never done before:
You get both of us — two coaches, three specialties, one transformation — for the price of one.
Movement. Nutrition. Nervous system. Habit design.
All in one container. Pure evolution by design.
If you’ve been waiting for the moment to finally rebuild your energy on your own terms, this is that moment.
That’s it for today.
Hope you enjoyed it (and learned something new).
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus
