Peak Revival

Too Many Mind

Mon, 06 Apr 2026 03:00:00 +1000

Uncertainty can make your mind noisy fast. In this episode, we’re talking about what happens when your attention gets pulled in too many directions at once. The economy, AI, world events, rising costs and all the imagined future problems your brain starts trying to solve before they even exist. It’s no wonder so many women feel mentally overloaded right now.

We’ll unpack the idea of “too many mind” from The Last Samurai and why uncertainty feels so exhausting in the first place. Your brain hates gaps, so it fills them with worst-case scenarios, old memories and imagined disasters, which means you’re not just dealing with what’s happening, but everything your mind is adding on top. We’ll also talk about why more information does not always create more safety, and how it can actually feed the spiral.

Then we’ll get into what actually helps. Not trying to control every possible outcome, but coming back to yourself. Trusting that if something does happen, you’ll deal with it. We’ll talk about why real problems create real clarity, why imagined ones chew through your bandwidth, and the simple questions that help you come back to what is actually true today.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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Girlfriend conversations & dinner party realisations..

Mon, 30 Mar 2026 03:00:00 +1000

Choosing yourself can feel uncomfortable, especially when you’ve spent years being the one who holds everything together. In this episode, we talk about what it really means to stop living by default and start asking a better question: what do I actually want my life to look like? If you’ve been feeling stuck in the pressure of business, family, leadership, or everyday responsibility, this is your reminder that you’re allowed to want more than just getting through the week.

We unpack why so many women end up living by rules they never consciously chose. Rules about success, productivity, parenting, availability, and what it means to be a “good” woman. More women are starting to rewrite those rules and create a life that feels more aligned, more intentional, and more sustainable, without needing to burn everything down to do it.

This video is about self-leadership, personal growth, mindset, intentional living, and redefining success in a way that actually supports your wellbeing. If you’re ready to stop living on autopilot, protect your energy, and create a life that feels more like your own, this is the conversation for you.

CHAPTER MARKERS

00:00 Big Year Questions

06:21 Choose Yourself Daily

06:28 Remember Life Enjoyment

06:50 Enjoyment Is Choice

07:00 Women Rewrite Rules

07:15 Inspired By Stories

07:27 Open Possibilities

07:34 Invitation For 2026

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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My Interview with Vesna: Behind the scenes of me and my work

Mon, 23 Mar 2026 03:00:00 +1000

I didn’t start out building online programs or running a community. I started in a clinic, fresh out of graduation, doing back-to-back appointments and giving everything I had. It was meaningful work, but clinic life is intense. You’re holding people’s stories, making clinical decisions, and running the business side too, and it can quietly push you into burnout even while you’re still “functioning”.

I share the moment I knew something had to change. Not because I didn’t love the work, but because I wanted a bigger impact and a way of working that didn’t cost me my health. Leaving was emotional, but it was necessary, and it opened the door to a completely different way of supporting women.

Moving online showed me the power of community healing. When women are heard, supported, and realise they’re not the only one dealing with the same patterns, momentum builds. Change feels possible, and the results can be even stronger than one-on-one because you’re not carrying it alone.

I also share what I’ve learned about real healing over the years. It is not one lane. It is sleep, food, blood sugar, hormones, identity, boundaries, and nervous system patterns like rescuing and hypervigilance. Health is not perfection; it is consistency, and you are allowed to evolve into a life and body that actually supports you.

CHAPTER MARKERS

00:00 Welcome

00:50 Naturopath Origins

02:42 Clinic Burnout Turning Point

05:34 Healing Through Connection

09:12 Why Group Programs Work

11:14 Creating Bye Bye Burnout

13:27 Perfectionism and Burnout

16:14 Bad Days and Food Freedom

21:07 Laziness vs Low Capacity

23:01 Enoughness Beyond Output

25:12 Rescuer and Hypervigilance

LINKS

Resource mentioned: https://www.amazon.com.au/Winner-Effect-Science-Success-How/dp/1408831651

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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Why looking for wins is fuel for health results

Mon, 16 Mar 2026 03:00:00 +1000

Most people think better health results come from more discipline or the perfect plan. In this episode, we talk about the quieter thing that keeps a lot of women stuck. Your brain is trained to scan for what’s wrong, what’s missing and what still needs fixing. Which means you can be making real progress and still feel like you’re failing.

We’ll unpack why you dismiss your wins so quickly, like better sleep, steadier energy, fewer crashes or handling stress without spiralling, while one off day becomes the headline. You’ll learn how your brain filters for threat and starts collecting “evidence” to match whatever you focus on, which is why it can feel like nothing is working even when you are improving.

Then we’ll talk about the win effect and why acknowledging progress changes what happens next. I’ll share what this looks like in real life with clients, why we track weekly wins in our programs, and a simple prompt to start using straight away so you build momentum without forcing it.

LINKS

Resource mentioned: The Winner Effect by Ian Robertson

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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Why “Take a Break” Doesn’t Fix Burnout at Work

Mon, 09 Mar 2026 03:00:00 +1000

Burnout at work is not always fixed by “take a break”, mindfulness, or a few days off. If you keep coming back to the same exhaustion, brain fog, and low energy, it’s often not a productivity problem. It’s a nervous system and capacity problem, and it quietly reduces your mental bandwidth, clarity, and resilience.

In this episode, I explain why most corporate burnout advice is backwards. Time off can help, but it is not a real reset if your foundations are depleted. You cannot meditate your way out of physiological depletion, and if your system is already in overdrive, the same work environment will trigger the same stress response again.

We’ll take a look at what low bandwidth actually looks like day to day, and why two people can handle the same workload so differently. When your internal capacity is low, everything feels urgent, decision-making gets harder, and even small tasks feel heavy. That is the physiology of burnout, not a character flaw.

Finally, we cover what actually helps you recover from burnout and prevent it long-term. Not glamorous hacks, but the basics that rebuild nervous system regulation and stress tolerance: sleep, nutrition that stabilises blood sugar, recovery, and reducing the mental load. Start here: what is keeping your system switched on right now?

CHAPTER MARKERS:

00:00 Burnout Advice Fails

00:58 Corporate Wellness Myths

03:15 Capacity Over Environment

05:01 Low Vs High Bandwidth

06:45 Physiology Of Burnout

09:26 Why Breaks Don't Work

11:58 Rebuild With Food And Sleep

15:59 Fix Corporate Approach to Burnout

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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Is a Dysregulated Nervous System Holding Your Business Back?

Mon, 02 Mar 2026 03:00:00 +1000

You can be winning in business and still feel like you’re quietly falling apart. In this episode, we’re talking about what’s really going on when things look good on paper but you’re mentally exhausted, physically flat and you can’t switch off even when you stop working. It’s usually not a productivity issue or “losing your edge”. It’s your nervous system stuck in overdrive, shrinking your bandwidth, clarity and capacity to lead.

We’ll unpack what dysregulation actually looks like in real life: your mind stays busy, you’re more reactive, everything feels urgent and you wake up tired. We’ll also talk about why this matters for business growth, because when you’re the engine of the business, your nervous system state affects your decision-making, creativity, leadership and the culture you’re building.

Then we’ll get into why so much nervous system advice is backwards, because it often kicks in too late. We’ll talk about what’s really triggering your system day to day, like perceived threat, mental noise and overthinking. Finally, we’ll cover what real regulation looks like. It is building capacity, not chasing calm. We’ll touch on the foundational levers that make the biggest difference, including sleep, nutrition, recovery, and reducing mental load, plus the first question to ask if you know your system has been switched on for too long.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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Why Change Feels Hard (Even When You Really Want It)

Mon, 23 Feb 2026 03:00:00 +1000

Change isn’t hard because you’re lazy or “not disciplined enough”. In this episode, we’re unpacking the real reason change feels so hard, even when you genuinely want it. If you’ve ever started strong, then slid back into old habits and thought, what is wrong with me?… this will give you a whole new lens.

We’ll talk about why change isn’t just a decision or a fresh plan. It brings up discomfort, emotion, and fear because it challenges what your nervous system sees as “safe”. Your system is built to choose familiar over better, even when the familiar is draining you, because it’s predictable and it knows how to survive there.

Then we go into the identity piece, the part most people miss. A lot of habits are tied to who you think you are, so changing the behaviour can feel like challenging your identity. I’ll share the questions that actually help you move forward (without forcing), and how to shift from self-judgement into awareness so change becomes something you can sustain.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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When Work Gets All Your Energy — and There’s Nothing Left for You

Mon, 16 Feb 2026 03:00:00 +1000

Work shouldn’t take everything you’ve got, but for a lot of high-performing women, it really does. You get home and you’re not choosing rest, you’re collapsing. In this episode, we’re talking about that familiar pattern: high pressure all day, then scrolling, Netflix, wine or anything that helps you switch off, because you’ve got nothing left in the tank.

We’ll unpack why this isn’t a motivation problem, it’s a nervous system problem. When your system has been “on” all day, your body will reach for the fastest off-switch in order to regulate. The issue is the loop keeps repeating, so you never properly recharge and every day starts costing you more.

Then we’ll go through the small shifts that create the biggest return without overhauling your life: morning movement and sunlight to set your rhythm, stopping the adrenaline-and-willpower cycle, making sleep the anchor again and using your best willpower window to install the habits that actually support you. The goal is simple: a life you don’t need to escape from.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

What I’d fix first if you came to me exhausted

Mon, 09 Feb 2026 03:00:00 +1000

If you came to me exhausted, I wouldn’t tell you to disappear for six months and “rest more”. You’ve got a life to run.

In this episode, we’re talking about the smallest changes that create the biggest shift, the kind that actually fit into real life when you’re busy, responsible and already doing your best.

We’ll unpack why exhaustion usually isn’t a time problem but a capacity problem. When stress goes up, your capacity goes down and suddenly everything feels harder than it should. From there, I’ll walk you through the first place I’d start: regulating your nervous system, including two simple shifts that can change your whole day (without adding more to your plate).

Then we’ll cover the basics that support energy and mental bandwidth when you’re running on fumes. Once those foundations are in, that’s when we go deeper into the bigger picture like hormones, gut health, workload and boundaries.

They’re simple and pretty glamorous. But they work.

What’s the first habit you know would make the biggest difference for you right now?

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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The Strong Woman Trap

Mon, 02 Feb 2026 03:00:00 +1000

Being called “strong” sounds like a compliment. And it is. But it can also become a role you don’t know how to step out of. In this episode, we’re talking about the “strong woman trap” and why it’s one of the quickest paths to burnout, especially when you’re the one everyone relies on and you’re quietly running on fumes.

We’ll unpack the red flags that often look harmless on the surface. The “I’m just tired” and “I’m just busy” symptoms that are actually signs you’re overstretching, over-functioning, and carrying far more than is healthy. We’ll cover patterns like compartmentalising emotions, the “I’ll just do it myself” reflex, and why support can be right there but still not feel accessible.

And we’ll finish by redefining what real strength actually is. Not endless endurance, but awareness. Not proving you can do it all, but noticing the pattern early, letting yourself be supported, and making small shifts before your body or your life forces you to.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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Signs you are stuck in left-brain overdrive

Mon, 26 Jan 2026 03:00:00 +1000

If your brain feels like it has a million tabs open, you’re probably living in left-brain overdrive. In this episode, I break down the difference between left-brain “get it done” mode (planning, analysing, problem-solving, constant mental to-do lists) and right-brain “bigger picture” mode (creativity, intuition, emotional regulation, presence).

We’ll look at the signs you’re stuck in overthinking and perfectionism, why productivity can start to feel like pressure, and how to give your right brain more airtime through simple practices like movement, nature, cooking, creativity, and real connection.

This isn’t about being less ambitious. It’s about building success with more balance, clarity, and ease, and using creativity and intuition as real leadership tools, not “nice to haves”

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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4 Pillars of a High Performing Gut

Mon, 19 Jan 2026 03:00:00 +1000

Your gut isn’t just about digestion. It can shape your mood, your energy, your focus, and how well you handle stress day to day. In this episode, we’re talking about what a “high-performing gut” actually means and the four pillars that support it, without getting lost in overwhelm or needing expensive testing to get started.

We’ll cover why food diversity matters more than you think, how prebiotics act as the fuel your gut bacteria need, when probiotics can help (and why they often don’t stick without the right foundation), and the lifestyle factors that quietly undo all your effort, especially stress and poor sleep.

If you’ve been dealing with brain fog, fatigue, mood swings, bloating, or you just feel “off” more often than you’d like, this is a practical place to start.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

Mentioned in this episode:

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Your 2026 Peak Performance Plan

Mon, 12 Jan 2026 03:00:00 +1000

Ever notice how some women seem to get more done with seemingly little stress while others achieve far less while working themselves to the bone?

There’s plenty of advice out there on time management and productivity but today I’m calling it… productivity is outdated. Capacity is the new currency in business and life.

Being busy doesn't necessarily equal results. You can work countless hours and still find yourself miles away from your goals. For women in particular, there's something more important that determines how much we can truly accomplish. It's all about capacity: our inner world, energy and identity.

Inspired by Tim Gallwey’s formula for performance, I’ve created my own formula to help you reach your peak potential: Energy x Focus - Interference = Performance.

Key Takeaways:

Energy isn't just a state of mind. It's your life force, the fire behind every goal.
If energy fuels your day, focus is the engine that drives you forward.
The biggest interference is the mental chatter that distracts and detracts from your performance.

So, how do you start living at this peak level of performance? It begins with creating a solid plan, committing to it and taking deliberate action.

What's the first move you need to make to unlock your capacity?

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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Reverse Goal Setting for Your 2026 Self

Mon, 05 Jan 2026 03:00:00 +1000

New Year's resolutions start strong and fizzle out fast. But what if we approached goal setting differently this time? Today we're exploring reverse goal setting, a fresh method that starts by reflecting on the past year before mapping out real, lasting change for 2026.

We’ll take a look at what 2025 cost you. Were there areas where you felt spread too thin? Did you find yourself stuck in cycles of stress, or did old habits hold you back? I walk you through reflecting on the emotional, physical and mental toll of last year and identifying what might have been missing. These insights are crucial for setting a clearer path forward. Then we look ahead to December 2026 and imagine meeting your future self: healthy, vibrant and grounded. What has she stopped doing? What new habits has she embraced? We explore the small, powerful steps you can take today to transform into that person.

We talk about choosing your 2026 word, the one that captures the energy you want to embody this year. For me, it's "connected." For you, it might be strength, clarity, freedom, power or energy. Whatever you choose, let it guide you through the year as you craft the best version of yourself.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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What 2025 Taught me & What I'm taking into the new year

Mon, 29 Dec 2025 03:00:00 +1000

Is it just me or did 2025 fly by? It was a year of deep learning, some huge wins, other things that didn't pan out and plenty of reminders that life doesn't always go according to plan. As I sit here reflecting on it all, I'm thinking about what I'm taking with me into 2026 and what I'm leaving behind.

A big lesson for me this year has been that not everything works out, no matter how hard you try. Despite a lot of hard work, there were things I really wanted to see happen that just didn’t work out, both personally and professionally. But I've learned not to take that personally. Not everything is meant for us at every moment, and there's real wisdom in accepting that.

I’ve been reminded to trust in life's unfolding, even when it doesn't look the way I expected. Something I also consciously remember is that our our well-being doesn't depend on outcomes. Happiness is an internal compass. We get to guide it, no matter where life takes us.

Key Takeaways:

Our well-being and happiness don't depend on outcomes; they come from within
2025 brought business success, program growth and the importance of a supportive team
Building villages means fostering real communities, both personally and professionally
My vision for 2026 to host more in-person connections to create deeper, more meaningful relationships
Trusting life's unfolding, even when it doesn't match our expectations, brings peace and clarity

I'd love to hear from you. What was your most significant lesson from 2025 and what's one thing you want to bring with you into 2026?

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

Mentioned in this episode:

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Food, Mood, and Festive Stress: Staying Energised Through the Holidays

Mon, 22 Dec 2025 03:00:00 +1000

The silly season is here! And with it comes more food, more drinks, late nights and routines that go completely out the window. It's a magical time but it can also leave you feeling off-balance. Let's talk about how to enjoy the festivities without the dreaded blowout, whether that's weight gain, bloating, or a general slump in mood and energy.

With so many end of year gatherings and Christmas parties, navigating a smorgasbord of delicious treats can be challenging. In this episode, I share some practical tips on how you can still have a great time without paying for it later.

Never Drink On an Empty Stomach
Eat Mindfully
Eat for Satisfaction Over Fullness
Hold Off Sugar Where You Can
Stay Hydrated
Stay Active
Cherish the Moments

Above all, enjoy this time with family, friends and loved ones. The hustle of busyness and presents can be all consuming but don't lose sight of what's truly important: reconnecting and making meaningful memories. Socialise, laugh and fill your cup with the warmth and love around you.

Wishing you a very Merry Christmas from me and all of my team! Here's to a season full of joy and wellness.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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Your 2026 Health Strategy: What every high-performing woman needs to track

Mon, 15 Dec 2025 03:00:00 +1000

Your health isn't a vague aspiration. It's a strategic advantage. As we step into a new year, many of us reflect on resolutions like eating better, sleeping more or exercising regularly. But for high-performing women, achieving goals requires more than vague intentions. Today I'm sharing the specific health metrics you should be tracking as a business leader to optimise your personal operating system and genuinely transform how you move through your life.

We explore five foundational health metrics: metabolic markers like fasting insulin and glucose levels that reveal how efficiently your body uses energy, your stress recovery curve, sleep quality, mental bandwidth and emotional regulation under stress. I share why these aren't just random numbers but strategic data points that directly impact your leadership, decision-making and business growth.

We discuss getting comprehensive pathology reports twice a year to track your baseline and progress, shifting from just maintaining your health to actually mastering it. This is about waking up every day feeling energised and clear-headed, not just surviving.

What health metric are you going to start tracking first?

LINKS

Resources mentioned: 2026 Health Strategy Tracker

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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The Founder's Winter

Mon, 08 Dec 2025 03:00:00 +1000

There's a season that comes for most founders, business owners and high-achieving women that no one really talks about. I call it the Founder's Winter. It's an internal phase where your usual drive disappears, growth stalls and life forces you into stillness whether you like it or not. Today I want to explore what this season really is, why it happens, and how to navigate it without losing yourself in the process.

A founder's winter can be triggered by all sorts of life events: illness, grief, burnout, major transitions. For me, it started after I broke my ankle a few months ago. Up until that point, I genuinely believed I could push through anything but this injury forced a shift I wasn't expecting. My drive just evaporated. I found myself in this strange bubble of introspection and honestly, I didn't know what to do with it.

Some of my friends suggested that it was depression but I knew it wasn’t that. This was a season of going inward, finding stillness and embracing a period of reflection.

Nothing in nature blooms all year round. Winter is when the soil restores its nutrients, when vital work happens beneath the surface that we can't see. For us, this involuntary stillness is crucial for long-term productivity and sustainability. We resist it because we've been conditioned to see productivity as the only measure of success. But the real wisdom is in recognising that these quiet periods are just as necessary as the busy ones.

What season are you in right now, and what might it be trying to teach you?

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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Why Richard Branson’s #1 Priority Isn’t His Business — and What It Means for You

Mon, 01 Dec 2025 03:00:00 +1000

Richard Branson doesn't prioritise business strategies or groundbreaking innovations. His main focus? Vitality. His wellness. His life force. Out of everything he could make his priority, it's his own energy and health that takes centre stage. Learning this stopped me in my tracks. We spend so much time juggling endless to-do lists and responsibilities, leaving our well-being on the backburner. But what if we flipped that? Today we're exploring what life force really is and how you can harness it to thrive with a new zest for life.

We dive into life force as that vibrant energy pulsing through you, keeping you animated and alive. It's the energy behind all life, infused in everything you do: your work, your business, your family, your cooking, your creating. It leaves its energetic fingerprint everywhere. We discuss how boosting it begins with acknowledging where you stand in your own health and energy levels, and the importance of identifying any blocks draining your life force.

We explore life-enhancing habits that naturally lift your vitality, from staying active to mindfulness to simply soaking in some sun. By prioritising life force like Branson, you're not just boosting your own well-being, you're elevating every single thing you touch.

Let's awaken that life force. It's ready and waiting to transform your life into something extraordinary.

LINKS

Previous episode mentioned: #72 - Can't believe this happened to me!

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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Are you trying to prove your worth

Mon, 24 Nov 2025 03:00:00 +1000

We live in a world where being busy has become a badge of honour. It’s easy to slip into conversations about how much your business brings in, how many hours you’ve clocked this week, or how many plates you’re spinning at once. I see it all the time in my community, and I’ll admit, I’ve fallen into the trap myself. But chasing validation through constant busyness is a losing game. Instead of satisfaction, it delivers burnout and a lingering sense that you’re never quite enough.

We forget that our value isn’t something to be earned. It’s already there, built in. When you slow down, you start to strip away the noise and discover a sense of security and self-worth that isn’t tied to your productivity. In those quieter moments, the truth bubbles up: you are already enough, just as you are.

So how do you break free? It starts by realising that you don’t have to keep chasing. There’s nothing more you need to do to prove yourself. Notice the moments when you feel good about who you are without ticking off another task and let yourself soak them in. Your worth isn’t up for debate. It doesn’t depend on what you accomplish. You’re worthy just as you are.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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No Energy for 2x — So How Could You Ever 10x?

Mon, 17 Nov 2025 03:00:00 +1000

Have you ever found yourself dreaming big but thinking, "I don't even have the energy to double what I'm doing now, let alone increase it tenfold"? That's precisely where I found myself, pondering whether 10x could indeed be easier than 2x. Let me take you through this exploration of mindset and strategy shift, unpacking what it means to truly 10x an area of your life, whether it be your business, personal growth, or relationships.

We've all heard the saying "go big or go home," right? But what does going big really mean? For many of us, it means creating tangible and impactful change in our lives or businesses. The concept of 10x versus 2x isn't just about working harder. It's about working smarter and transforming your approach altogether.

While listening to Dr. Ben Hardy, co-author of "10x is Easier than 2x," I actually started to get really excited by this concept. Initially, it seemed merely like a catchy marketing line. However, the concepts within proved to be transformative. The idea is that our identities shift roughly every ten years, but with intentional goals, we can significantly accelerate this process.

Reflect on what it would mean to 10x an area of your life and identify what's stopping you. Confront those barriers, whether it's a lack of energy, time, or environmental support.

I invite you to reflect on what it would mean to 10x an area of your life and identify what's stopping you. Confront those barriers, whether it's a lack of energy, time, or environmental support. Often, the first step in overcoming obstacles is recognising them.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

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Clarity is currency

Mon, 10 Nov 2025 03:00:00 +1000

What if the thing holding you back from your next breakthrough isn't a lack of strategy, resources or time, but simply too much noise in your head?

As an ambitious woman juggling multiple responsibilities, you already know what it feels like to carry a heavy mental load. While you can’t avoid facing challenges in life and business, you can find more mental clarity, which will impact everything from your bottom line to your relationships.

The Power of Mental Clarity

We simply don't perform well when we’ve got too much on our minds. And as high-performing women, we often carry more mental weight than we realise. But when your mind is clear, you have the space and freedom to tap into your most creative thinking. This isn't just about business. Mental clarity affects every aspect of your life.

But how often do you find yourself stuck in destructive thought loops? Worry, negativity and mental noise does nothing but interfere with your potential.

What would shift for you if you gave yourself permission to step back and clear the mental noise?

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

Mentioned in this episode:

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The CEO’s Secret Weapon: Mental Bandwidth

Mon, 03 Nov 2025 03:00:00 +1000

If you're a CEO, founder or in any leadership position, you know the entrepreneurial journey is a wild ride. Some days everything just clicks: you're in the zone, decisions come easily and you're ticking things off your list. Other days? Even the simplest tasks feel like dragging yourself up a mountain. The difference isn't just about how busy you are. It's about your mental and emotional bandwidth, and it might just be the most underrated tool in your leadership arsenal. Today we're exploring what mental bandwidth actually is, why it fluctuates and how it impacts everything from your decision making to your team's morale.

We’ll discuss how high bandwidth creates clarity, calm and quick thinking, while low bandwidth clouds judgment and makes every bump feel like a crisis. I share my own experience getting trapped in worry spirals when setting up my online business, thinking all that stress meant I was dedicated when really I was just burning through my bandwidth. We explore why stress doesn't actually come from external challenges but from our internal reactions, and how low bandwidth days make stress feel completely overwhelming even though we're generating it ourselves.

This is the real bottleneck in business: mental chatter, overthinking and catastrophising that drains bandwidth instead of solving problems. I share practical steps to tune into your bandwidth levels, recognise what supports your high bandwidth days and break the cycle of negativity. Mental bandwidth is one of the most powerful tools you have as a leader, and when you understand it and work with it, everything changes.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

Mentioned in this episode:

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Nutrition for overworked, successful women

Mon, 27 Oct 2025 03:00:00 +1000

The internet is flooded with conflicting dietary advice. Keto? Carnivore? Low carb? Fasting? If you're a busy, successful woman who's found herself googling nutrition advice at midnight feeling more stressed than reassured, this episode is for you. Today we're cutting through the noise to talk about what your body actually needs right now. If you're constantly stressed and exhausted, jumping straight into the latest diet trend might be making things worse. We explore why stress disrupts everything from digestion to hormones and why certain popular protocols might be pouring petrol on a fire when you're already running on empty.

We’ll talk about the surprising role carbohydrates play in managing stress and why they've been unfairly villainised. I share why you need to calm your nervous system before diving into fasting or restrictive plans, and the foundational work that has to happen first before any advanced protocol will actually work. We discuss gut health, liver detoxification and why skipping these steps sets you up for failure. We also cover when fasting, keto and carnivore diets might be useful, and more importantly, when they're not.

There's no one-size-fits-all approach here. What works for someone else might completely backfire for you. Your body has its own story, stress load and healing timeline. When you apply dietary strategies in the right order, everything shifts. More energy, better sleep, clearer thinking. That's when real transformation happens.

LINKS

Apply for Peak Revival here: www.peakrevival.com

Double Your Energy Masterclass: https://training.vesnahrsto.com/email-webinar-registration

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

The antidote to stress

Mon, 20 Oct 2025 03:00:00 +1000

Most advice we’re given for stress management is to get more sleep, take supplements or meditate. While these methods are beneficial, they only address stress after it's already taken its toll.

What if there were two unconventional antidotes that could combat stress before it becomes overwhelming?

Understanding the Nature of Thought

Most of us associate stress with external challenges or overwhelming workloads. But at its core, stress stems from our thoughts and perceptions. Stress doesn’t come from life's challenges but from our anticipation of what might be ahead. This anticipatory stress triggers tension and anxiety in the body, regardless of whether those outcomes actually materialise.

One new thought can interrupt the entire stress cycle, allowing your mind to access the intelligence that's always available when you're not trapped in old patterns. That single shift in perspective can be the difference between staying stuck in stress and stepping into clarity and resilience.

Cultivating Trust in Yourself

The second antidote to stress is trust—trust in yourself and your ability to navigate challenges. True resilience lies in the confidence that you have the resources to overcome any obstacle.

Think about a challenging event you faced in the past. Maybe it was a health scare, a professional setback or a relationship breakdown. Each time you emerged stronger, you reinforced your capacity to handle future challenges. Business is inherently unpredictable, but having faith in your capacity to adapt and solve problems is an antidote to stress.

Have you recognised how your thoughts drive your experiences?

Do you trust your ability to navigate life's ups and downs? I’d love to hear from you.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Healing hurts

Mon, 13 Oct 2025 03:00:00 +1000

It's a peculiar contradiction that working towards better health can bring discomfort and heavy emotions. You set out on a healing journey, make changes to your diet or lifestyle, only to find yourself dealing with unexpected physical or emotional pain. If you're nodding along to this paradox, today we're unpacking why healing hurts and why pain isn't always a signal that something is amiss.

We explore why positive changes can bring negative feelings, looking at those pivotal moments like relationship breakups or detox program that initially feel laden with heavy emotions and puzzling symptoms. I discuss common detox experiences like headaches, fatigue and getting unusually emotional when you realise food was hiding your emotions all along. Plus gut health repair and why that initial bloating and gas are totally normal signs your microbiome is making significant adjustments. Expecting to feel fantastic from day one? You're setting yourself up for disappointment.

We dive into healing's emotional landscape and why it's definitely not a straight line. You might feel fantastic for a stretch, only to hit a lull and feel like you've lost ground. But don't lose heart; these cycles of upswings and setbacks aren't evidence of missteps but testament to your inherent resilience. Remember, heavy emotions and physical discomfort aren't always indicators something's amiss; they're simply part of resetting your system.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Can't believe this happened to me!

Mon, 06 Oct 2025 03:00:00 +1000

Life has a way of throwing curveballs when you least expect them. Right now, I'm living one of my worst nightmares—and I'm finding myself in a period of unanticipated reflection. This is the story of how I recently ended up in hospital with a significantly broken ankle and what is coming up for me as I navigate 12 weeks of forced rest.

I find it really fascinating that as humans, we can’t help but add meaning to situations. Maybe I needed to slow down, maybe I wasn’t meant to go to the US. Or maybe it was simply an accident and my job now is to accept the reality and move on from there.

Either way, whatever meaning I add to this situation will dictate how I feel about it.

If you've been facing some hurdles lately, I want to encourage you not to give up, but also take this as an opportunity to reflect. What is coming up for you? What insights have your own setbacks revealed?

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

When your nervous system is stuck in over-drive

Mon, 29 Sep 2025 03:00:00 +1000

Everything feels like too much lately. A slight change to your morning routine sends you into a tizzy. A new health supplement makes your body feel like it's on high alert. Small things that never bothered you before now feel overwhelming, and your tolerance for change has shrunk to almost nothing. This isn't weakness or being dramatic. It's your nervous system working overtime. When we've been running on stress for too long, our internal alarm system gets stuck in the "on" position, treating minor disruptions like major threats. The good news is that this hypersensitive state isn't permanent.

Today we're exploring why our bodies get jittery and how your nervous system acts like a smoke alarm that's reacting to the slightest whiff of toast instead of real danger. I share from personal experience navigating these rocky patches during my burnout days, when everything felt like a challenge. We discuss how this oversensitivity makes everyday things feel threatening when your system is stuck in high-alert mode and what's really at play when you're in overdrive.

We dive into how to break free by layering soothing signals that help your brain calm down; not just ignoring stress, but actively creating an environment that tells your brain it's safe to relax. We explore the power of changing scenery through short getaways to places you associate with peace, establishing routines focused on stability and predictability, and simple activities like slow meals, restorative exercise and mindfulness practices.

Being in overdrive now doesn't define your future. It's an opportunity to recalibrate and reclaim your energy. I'd love to hear from you. What here resonates with you, and how do you manage your highs and lows?

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

The power of changing your environment

Mon, 22 Sep 2025 03:00:00 +1000

Same problems showing up in your business? Same relationship patterns on repeat? Same energy levels dragging you down? The issue may not be your willpower or motivation—it could be your environment. And changing it might be the breakthrough you've been looking for.

Most of us follow the same routine from the moment we wake up. Bathroom, phone check, coffee, work prep. This daily sameness feels comforting but it's actually reinforcing our stagnation.

Engaging in change doesn't just alter your routine—it serves as a mental reset. Shaking up your routine can lead to breakthrough moments, leaving you inspired, energised, remotivated and able to look at things with a whole new perspective.

So here's my question: when was the last time you intentionally disrupted your own patterns? If you're still getting the same results, feeling the same stuck energy, facing the same challenges, it's time to shake things up. Your environment isn't just shaping your days—it's shaping your future.

What's one small change you could make today that your future self will thank you for?

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Thoughts on depression

Mon, 15 Sep 2025 03:00:00 +1000

Have you ever found yourself wondering, "Am I depressed? What's wrong with me?" As someone who's spent over two decades working with women navigating these very questions, I know how isolating and confusing it can feel. Depression isn't just a word or a diagnosis—it's a deeply personal experience, and often, it's a message from within.

Today we're exploring what might really be causing depression and why it's so much more than a simple chemical imbalance. We're moving beyond the debunked chemical imbalance theory, referencing Dr Kelly Brogan's work, and discussing how depression can be a signal (like a smoke alarm) alerting us that something in our body or life needs attention.

In this episode, we’re looking into the gut-brain connection and how closely our gut health is linked to our mood. We explore how nutritional psychology, restoring gut health, balancing blood glucose and removing processed foods can make a world of difference. We also discuss how chronic stress, hormonal imbalances and environmental toxins contribute to persistent low moods, and why a holistic approach looking at diet, lifestyle, and emotional wellbeing is so important.

Here's a perspective that might surprise you: depression isn't always pathological. Sometimes it's a natural, introspective withdrawal—a way to turn inward and find our own answers. We explore how low moods are normal parts of the human experience, like changing seasons. Drawing from Joseph Campbell's Hero's Journey, we discuss how depression can sometimes signal we're being called to make changes in our lives, and how answering that call can lead to renewed energy and purpose.

I’d love to hear from you. What would shift if you started viewing your low moods as information rather than something to fix?

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Stress leads to growth, only when you do this

Mon, 08 Sep 2025 03:00:00 +1000

Today we're confronting an often vilified aspect of our lives: stress. You might find yourself in one of two camps—either you dodge stress like the plague, or you stride directly into challenges, fully aware of the stress they bring along. Both approaches are valid, yet there's a hidden narrative around stress that we don't talk about enough. What if stress isn't our enemy but actually a catalyst propelling us towards growth and strength? We're exploring the crucial difference between stress and challenges, and why eliminating stress entirely might not be the path to recovery from burnout that we think it is.

In this episode, we dive into how our bodies are biologically designed to grow stronger through stress—just like exercise creates minor muscle tears that heal and increase strength. We discuss Kelly McGonigal's research showing that if we perceive stress as harmful, it adversely affects our health, but if we see it as an ally preparing us for greatness, we can unlock beneficial responses in our body. We explore how world champions like Josh Waitzkin found success not in avoiding stress but mastering the art of balancing stress with recovery, and why perspective transforms pre-match nerves from hindrance into motivational force.

We're covering how to create your own recovery plan by weaving recovery into daily routines to counterbalance stress. This includes nutrition through balanced, whole-food diets, quality sleep and mental clarity by quieting mental chatter and minimising device time. Every challenge is a stepping stone to growth, and with a recovery plan in place, stress becomes manageable, paving the way for self-improvement rather than burnout. Stress isn't the enemy—it's the growth mentor we never knew we had.

What helps you shift your view on stress and supports your growth?

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Stress Doesn’t Prove You’re Busy — It Proves You’re Running on Low Bandwidth

Mon, 01 Sep 2025 03:00:00 +1000

Think that being stressed means you're busy? Not necessarily. Stress isn't a badge of honour showing how much you're juggling - it's actually a reflection of low mental and emotional bandwidth. If you're a woman in business, a founder, or leader managing work and family, this might completely change how you think about overwhelm.

Understanding Bandwidth: The Key to Managing Stress

Stress symptoms like anxiety, feeling frazzled and being overwhelmed don't necessarily mean you're busy. They point to depletion in your mental and emotional bandwidth.

Life and business are really challenging at times, but it doesn’t mean that we have to be in a constant state of stress. We can learn to deal with the challenges because here's what I’ve learned: bandwidth, not busyness, is the real factor behind how stress shows up. Even if you're successful, stress isn't directly derived from your schedule.

So how do we increase our mental and emotional bandwidth?

Take Care of Your Physical Body: Good nutrition is essential. Eating whole, natural foods will provide the necessary energy and support for your nervous system and body.
Prioritise Sleep: Deep, restorative sleep is vital for emotional processing and mental clarity. Adequate rest helps your brain detoxify and recalibrate overnight, setting you up for a productive day ahead.
Focus on Gut Health: Your gut significantly influences your mental state through the gut-brain axis. Maintaining a healthy microbiome by avoiding processed foods, sugar, and excessive caffeine can bolster mental health.
Create Space in Your Day: Allow yourself moments of nothingness. Disconnect from devices and immerse in brief periods of mindfulness to recharge and expand your bandwidth.

Those days when you feel exceptionally productive versus less productive ones? It all hinges on your bandwidth levels. Start noticing these patterns in your life.

What insights have you gained about your own bandwidth? What steps might you take to enrich it?

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Is Past Trauma Holding You Back?

Mon, 25 Aug 2025 03:00:00 +1000

The word "trauma" gets thrown around a lot these days. We've got "Big T" trauma—life-altering events—and "little t" trauma, those smaller but persistent stressors from our past. And while trauma is real and I believe it’s absolutely necessary to get the help you need to find healing, there is a narrative floating around that if you’ve experienced trauma, you are destined for a life of stress and struggle.

A lot of high-achieving women that I speak to in workshops are convinced that their past trauma is a permanent fixture in their life. They connect their past experiences to their current challenges and believe that they are locked into an unavoidable path forward.

But I've seen firsthand that this isn't necessarily the case. Overcoming trauma is possible and a fulfilling life is absolutely within reach.

Neuroplasticity shows us that our brains are constantly rewiring, providing new insights and avenues for thought. Trauma, while part of our history, doesn't have to carve an irreversible path. The beauty of being human lies in our ability to access fresh thinking and insights that propel us forward.

Trauma is a sensitive topic and I'm not insinuating that healing is simple. But I am a firm believer that you are not sentenced to a life of struggle because of what happened to you. Your brain is constantly creating new pathways and new possibilities. What would change if you truly believed that?

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

The power of language: How your words shape your life and results

Mon, 18 Aug 2025 03:00:00 +1000

Whether it’s insomnia, fatigue or hot flushes giving you grief lately, you’ve probably been searching for a diet or a brand new supplement to solve the problem right?

But what if the real solution isn't physical at all? What if it's about the energy within us and how our words literally shape the results we achieve?

Most of us focus solely on the physical—what I call the "3D level." Diets, supplements, lab results, routines. But there's something extraordinary happening on an energetic level that we're completely missing.

In my workshops, I often hear limitations embedded in people's language. Language reveals beliefs and these beliefs shape our outcomes. If you doubt something will work, it most likely won't. It's not just about energy behind the words, it's the actions we take based on those beliefs.

Whatever challenge you’re facing at the moment, be it a health challenge or something to do with your business or your personal life, take notice of the language you use around it. When you find yourself speaking negatively, ask yourself why and how you might be limiting yourself. By changing this internal conversation, you’ll allow positive actions and outcomes to take root.

The words you choose shape your reality and many of our long-held beliefs are simply thoughts that have been with us so long that we believe them.

Have your words influenced your performance or health goals? I'd love to hear your experiences.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Confession: I Don’t Like Biohacking. Here’s What Actually Works.

Mon, 11 Aug 2025 03:00:00 +1000

Ice baths at 5 am. Glucose monitors tracking every bite. Oura Rings dictating your bedtime. As high-performing women, we've turned wellness into another performance sport and honestly? I'm not into it.

A lot of women I speak to are keen to learn more about biohacking principles and while some of the tools and strategies are beneficial, there's a fundamental truth we're overlooking: your body's innate wisdom.

Biohacking glorifies optimisation at all costs and when our focus leans too heavily that way, we lose connection to the body's natural intelligence. We forget that our bodies know how to heal and adapt.

I’m not against biohacking completely, but my biggest concern is that the emphasis on external aids shifts our focus away from our body's self-regulating system. Trusting and tuning into this internal wisdom allows us to navigate health choices more intuitively.

I've dabbled with biohacking tools like glucose monitors for temporary insights but I believe our body's wisdom outweighs data from any device. By aligning with our inherent intelligence, we can achieve higher levels of health that no amount of technology can replicate.

How does biohacking resonate with you? Does it seem beneficial, or just another source of stress? I'd love to hear your experiences.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Why Soft Power is the New Leadership Edge for Women

Mon, 04 Aug 2025 03:00:00 +1000

Hustle culture told women we could do it all, but instead of feeling empowered, we feel like we're failing at everything. We're not breaking the glass ceiling—we're heading straight into burnout. The promise of "having it all" has left ambitious women exhausted, overwhelmed and questioning whether this is really what success looks like.

But something's shifting. Today's ambitious women are redefining power entirely, and it's not about being the loudest voice in the room anymore—it's about being the calmest. The future of leadership isn't about grinding harder; it's about working wiser through what I call "soft power."

Today we're exploring what soft power actually means and why it's the calm, wiser alternative to the typical grind. We discuss moving away from traditional, male-driven leadership styles and dive into Harvard's research showing that leaders with high emotional intelligence significantly outperform their peers. We explore the intuition factor and why we need to trust our gut feelings over purely logical reasoning. We also cover the power of empathy in leadership and how emotional intelligence helps cut through chaos to give us clarity when the heat is on.

We're talking about redefining success on your own terms without sacrificing health or personal relationships. This isn't about settling for less; it's about striving for success that values both achievement and wellbeing. We explore how maintaining balance through adequate sleep, balanced nutrition and stress management enhances emotional intelligence and influences our interactions with others. Remember, a busy mind doesn't always equal a productive life—it's about maintaining clarity and a peaceful headspace to harness these powerful skills.

Are you ready to shift the paradigm and find success your way?

LINKS

Previous episode mentioned: The 5 drivers that keep High-performing women pushing, even when exhausted

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

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Is your body stuck in danger mode? This symptom says it all

Mon, 28 Jul 2025 03:00:00 +1000

Is your body stuck in danger mode? I hear from so many women who feel overwhelmingly exhausted, often attributing this fatigue to all the stressors and responsibilities in their everyday life. But is it really just the hustle and bustle bringing you down, or is your body trying to tell you something more?

This isn't just about running on empty; it's about how our bodies respond to stress and what happens when our mitochondria, those tiny energy-generating superheroes in our cells, go into hibernation.

Today we're exploring the signs that you're stuck in this mode and why it feels like you've been hit by a bus no matter how much rest you get, how much you exercise or how well you eat. We discuss mitochondrial dysfunction and the cell danger response, where your cells essentially hit the "pause" button to protect you. The symptoms can be really similar to chronic fatigue or menopause, but they actually overlap because they stem from the same response—your body has one major way to communicate that it's overwhelmed, and we've got to listen to those signals.

The good news is you can hit the reset button on your body with some manageable changes. We cover reducing stress through calming practices, incorporating routines that respect your natural body rhythms, choosing whole nutrient-rich foods that support healing at the cellular level and finding joy in movement. We also explore how adapting to natural rhythms like consistent sun exposure and good sleep patterns helps your body feel safe again, allowing you to shift from survival mode to thriving mode.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

The Gut Fix That Helped My Client Feel Happy and Confident Again

Mon, 21 Jul 2025 03:00:00 +1000

Did you know there's a direct link between your mood and your gut health? I've seen this connection transform lives, including a recent client who felt happy and confident once more after going through a gut repair programme, breaking free from constant emotional ups and downs. When we're riding an emotional rollercoaster, we usually blame external factors, but sometimes the sneaky culprit is much closer to home.

Today we're exploring what this "gut fix" looks like and why gut health can make a world of difference to your state of mind. Research shows that gut bacteria greatly influence mood and anxiety levels—if your gut is inflamed, your brain feels the same. We discuss what disrupts our microbiome (stress, poor diet, chemicals, medications) and why we advocate for clean, whole foods while limiting processed foods, alcohol, caffeine and sugar during repair.

If managing mood swings with traditional methods hasn't worked, it's time to consider your gut health. We cover calming cortisol first, ensuring proper stomach acids and enzymes, how high-fat diets can alter the microbiome, incorporating prebiotic foods and why supporting the liver and adding quality probiotics helps restore gut harmony. The gut is truly a cornerstone of health we can't overlook.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Doing hard times well

Mon, 14 Jul 2025 03:00:00 +1000

Have you noticed that some people seem to bounce back from setbacks while others get completely derailed?

I've been chatting with clients lately who are finding things tougher than usual in business, relationships, or life in general. So if that's you right now, here's what I've learned about doing hard times well.

Your Mood Isn't the Enemy

We need to accept that moods naturally fluctuate for everyone. There's this belief that if we're feeling low, something must be wrong. But feeling rubbish sometimes is completely normal. In fact, fighting against a low mood usually just makes it stick around longer.

Look For Evidence: You've Done This Before

Remind yourself that you've navigated hard times before. I always share with my clients the importance of looking at evidence of past wins because our minds can become completely irrational and go straight to all the worst case scenarios.

Become Discouragement Proof

Discouragement used to really get to me but I learned it was just my thinking creating those feelings. Once you recognise that discouragement isn't real information, you can move past it much faster and find a solution - or at least feel better! Then when you're in a good headspace, you can handle whatever life throws at you.

Get Out and Break the Pattern

Finally, if you're going through a tough time, don't stick to your usual routine. Staying in the same environment with the same thoughts and feelings just makes it all fester.

In business and in life, you’re guaranteed to go through challenges. So don’t fall into the trap of trying to avoid challenges altogether or resist them when they inevitably come. Trust that you can and will navigate whatever obstacles come your way.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Workaholic? What’s Really Fueling It (And Why It Won’t End Well)

Mon, 07 Jul 2025 03:00:00 +1000

Ever been called a workaholic, or thought of yourself as one? The dictionary defines it as working "compulsively" for excessively long hours, but that word reveals something deeper—an irresistible urge that drives you to keep working. But the real question isn't whether you fit the definition; it's understanding where this compulsion comes from and why addressing it now could transform your future.

Today we're exploring the real story behind workaholism: it's not about staying busy, it's about chasing worth through achievements. Psychologist Alfred Adler suggested these patterns create a "fictional final goal"—the belief that if we achieve enough, we'll finally find peace. We’ll challenge those thoughts by uncovering our core beliefs about working hard, with essential questions that include how the idea of taking time off makes you feel and whether you believe working harder makes you more worthwhile.

We’ll also tackle how these beliefs are outdated narratives from childhood that need challenging. What happens when you loosen the reins? What fears come up? Can you embrace your value without constant output? If nothing changes, what does ten years down the road look like—still stuck in overdrive? I want you to know that your worth isn't tied to your workload, and this episode is your permission slip to free yourself from the cycle of endless proving and focus on what truly matters.

So, what core belief about working hard are you ready to challenge today?

LINKS

Self-Inquiry Questions for Busy Women PDF

Previous episode mentioned: #50 - The ‘shadow’ side that drives high-performing women

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

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Body Changes During Menopause & Why Nothing Works Anymore

Mon, 30 Jun 2025 03:00:00 +1000

So, you’re going through perimenopause or menopause. The usual diet, exercise and routines aren’t working anymore. Suddenly you’re dealing with unwelcome weight gain (particularly that stubborn belly fat) and muscle loss, plus joint pain and puffiness. This cocktail of changes can make you feel like you're losing control of your body, and when those usual methods fall short, it's not uncommon to panic and wonder if you'll ever find something that works again.

But the good news is, there are things we can do to prevent and even reverse the symptoms we’re experiencing during this transitional stage of life.

Today, we're exploring what can really help with these body changes. We discuss why consuming too much online chatter about symptoms can actually make you expect the worst, how your body's metabolic control responds to sleep, stress levels, and food quality rather than willpower alone and why our forties mark such a delicate time for thyroid health. We also cover how adrenal fatigue symptoms often mimic perimenopause and why becoming hyper-focused on every little change only exacerbates the issues you're trying to solve.

Ultimately, I encourage you to be kind to yourself through this transition. Embrace it for what it is—a fleeting stage in your life—knowing you have the power to steer your wellbeing with informed actions and a compassionate mindset.

Please feel free to share your experiences or challenges in the comments. Let’s help and learn from each other as this journey unfolds!

LINKS

Previous episode mentioned: #46 - Are you programming yourself to be stressed, unhappy or sick?

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Are Your Beliefs Keeping You Tired and Sick?

Mon, 23 Jun 2025 03:00:00 +1000

You've tried everything—diet, exercise, supplements—but you're still stuck in this never-ending cycle of feeling tired and sick. Today, we're exploring how the real snag might be hidden in our beliefs—those sneaky little things we don't always see, but that drive our everyday lives.

As I've journeyed through my own wellness path, I've discovered how our ingrained beliefs can clash with the future we dream of. You imagine yourself living pain-free and brimming with energy, while these hidden thoughts are playing tug-of-war with those dreams. We're diving into how quantum physics suggests our consciousness plays a crucial role in shaping our physical reality, and why those thoughts like "I'm just meant to be tired" aren't just passing clouds—they're anchors holding you back.

The real breakthrough happens when you start spotting these limiting beliefs and learn to reshape your belief landscape. We're exploring practical techniques for transformation, including the power of visualisation as your secret weapon for breaking old patterns. When you step back and examine your beliefs, you create space for growth where limitations once stood. It's time to swap those stuck stories for new ones that propel you toward the energetic, healthy life you've been dreaming of.

Key Takeaways:

The connection between beliefs and physical health
How quantum physics explains thought-reality interaction
Spotting limiting health beliefs
Practical visualisation techniques for transformation

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

The Unspoken Burnout of Breadwinner Women

Mon, 16 Jun 2025 03:00:00 +1000

As a female breadwinner, it can feel like you're carrying an invisible weight that no one else can see. You're juggling financial responsibility, household management, and your career—all while feeling guilty about your success or exhausted from never being able to slow down. If this sounds familiar, you're experiencing the silent burnout that's affecting many women today.

A recent survey found that 40% of mothers in the U.S. are now primary financial providers and in Australia, 23% of women out-earn their partners. Yet we rarely talk about the unique pressure this creates. As women, we often carry the mental load of household management alongside the financial responsibilities. You feel like you can't afford to appear tired, can't demand a break and definitely can't slow down because everything rests on your shoulders.

The Adrenaline Trap

Many high-achieving women in this position are running on pure adrenaline, juggling multiple roles. While they appear successful on paper, inside, they're running on empty. This constant state of stress creates a cascade of issues—anxiety, poor sleep, health problems and that nagging feeling that you're failing somewhere because you can’t possibly juggle all the balls at once.

The drive behind this relentless pace often stems from outdated programming. We've inherited beliefs about what makes a "good" mother, partner, or professional that simply don't fit our current reality. These internal rules were designed for a different era, but a lot of women are still trying to fit that same mould today.

In this episode, I share five ways to ease the burden of being a female breadwinner:

1. Share Responsibility (Not Just Tasks)

2. Rewrite Your Internal Rules

3. Set Clear Boundaries

4. Master the Front Door Reset

5. Let Go of the Superwoman Identity

The real game-changer is understanding that your worth isn't tied to how much you can handle solo, but how effectively you can build systems that support your success. There are incredible positives to being a female breadwinner, but to truly thrive in this role, you need to rewrite those internal rules that no longer serve you.

What outdated rule are you ready to rewrite? And how might sharing genuine ownership rather than just tasks change your daily experience?

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Satisfaction vs Fulfillment: When You Have It All, But Still Feel Unsatisfied

Mon, 09 Jun 2025 03:00:00 +1000

When you finally reach a goal you’ve been working towards, do you immediately fixate on the next target? You've got the accolades, the success, maybe even the luxury car or holiday—yet somehow, you're still left wondering, "Why don't I feel as good as I should?" This nagging emptiness is a sign you're caught in the satisfaction trap.

There’s a big difference between satisfaction and fulfillment. While satisfaction comes from achievement—launching your business, hitting a revenue target, receiving recognition—it's fundamentally fleeting. Like a dopamine hit, it requires constant replenishment and leaves you chasing the next high. I spent years in this cycle, stacking deadlines and promising myself, "Just a couple more months and things will slow down." Sound familiar? The goalposts keep moving because satisfaction, by its nature, cannot sustain itself.

Fulfillment operates on an entirely different frequency. It's about being present in the gaps between achievements—those moments when you're connected to something deeper than your to-do list. My own wake-up call came after reaching a significant business milestone last year. Instead of celebrating, I was already thinking about what else had to be done. I hadn’t stopped to celebrate and I'd been missing the very moments that create true contentment.

Start noticing when you're chasing satisfaction versus experiencing fulfillment. What activities, relationships or moments leave you feeling genuinely content?

Whatever form it takes, remember that fulfillment isn't a luxury—it's essential for sustainable success and genuine wellbeing.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Why I Joined a Mastermind

Mon, 02 Jun 2025 03:00:00 +1000

Let me tell you about the mastermind experience that completely flipped my perspective on business growth. I'll be honest—I never really wanted to be in a mastermind. While I'd done the smaller ones before, as my business grew, I was a little skeptical about joining another one.

Then, I recently found myself in an elite inner circle in the US with some of the top minds in coaching and consulting, and I have to say – it was completely worth the investment. In today's episode, I'm sharing exactly what happened when I stepped into that room and how it transformed everything about my approach to business.

Here's the thing that really hit home: it's all about service. Being in that room reminded me of where the real magic happens. It's not in the fancy strategies or the complex systems (though those help!). It's in how we serve others.

After reconnecting with my mission, I’m buzzing with ideas and can’t wait to introduce you to some exciting new resources we have in the works. And some of them won’t cost a thing, because it’s not always about the bottom line—it’s about making a real impact and helping those who need it most.

What about you? Have you experienced similar lightbulb moments in your business or life? I’d love to hear about your journeys and any takeaways that resonate with you. Let’s chat in the comments below!

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Saying Yes Doesn’t Make You a Leader—It Makes You Exhausted

Mon, 26 May 2025 03:00:00 +1000

In today's episode, we're tackling a hard truth that might shake up everything you believe about leadership: being constantly available isn't making you a better leader—it's actively sabotaging your success. Research shows that the "always-on" approach is draining your productivity by up to 40%. Today, we're exploring why this happens and how to fix it.

I take you through the fascinating psychology behind our compulsion to say 'yes', drawing from Steve Chandler's brilliant framework of the 'social self' versus the 'professional self'. We unpack how our early conditioning—especially for women—creates a 'good girl' syndrome that can secretly sabotage our leadership effectiveness. I’ll also share practical strategies for breaking free from these patterns and crafting an authentic leadership style that honours both your goals and your energy.

The real game-changer? Learning that authentic leadership isn't about constant availability—it's about intentional boundaries. I’ll show you exactly how to shift from reflexive people-pleasing to strategic leadership, even if setting boundaries feels uncomfortable at first. This discomfort isn't just normal; it's actually a signal that you're growing into a more powerful leader.

Key Episode Takeaways:

• The 40% Productivity Drain: How constant availability sabotages your success

• The Social vs Professional Self: Understanding your leadership identity

• Strategic Boundary Setting: Practical tools for saying 'no' effectively

• Energy Management: Why it's your secret leadership weapon

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

The Value of Doing Nothing

Mon, 19 May 2025 03:00:00 +1000

What if I told you that some of history's greatest minds—Tesla, da Vinci, Hemingway—had a surprising secret weapon? They mastered the art of doing nothing. And before you dismiss this as ancient history, today's most successful leaders and innovators are embracing this same powerful strategy. Let's explore why strategic silence might be your untapped advantage.

In this episode, I’ll take you through the 'Alpha 10' technique—a straightforward practice of dedicating ten minutes to complete stillness. This isn't another productivity hack or meditation practice to add to your growing to-do list. It's about creating intentional space for your mind to process, innovate and rejuvenate.

Here's the fascinating paradox: when we deliberately create space in our packed schedules, we actually accelerate our path to success. For high performers juggling multiple responsibilities, these moments of solitude aren't just nice-to-haves—they're essential tools for maintaining peak performance and expanding emotional bandwidth.

So, let’s explore some of the benefits consistent time spent in solitude can bring to all aspects of our increasingly busy lives.

Key Takeaways:

• Master the Alpha 10: Ten minutes of intentional silence daily

• Create phone-free zones to enhance creative thinking

• Use strategic pauses to expand your emotional bandwidth

• Productivity paradoxically increases with intentional rest

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

The 'shadow' side that drives high-performing women

Mon, 12 May 2025 03:00:00 +1000

While the desire to excel is a powerful motivator for high-performing women, it can cast a shadow that impacts your energy, wellness and sustainable success.

Last week, I talked about the five drivers for high performing women and today, we're diving into the "shadow" side of those drivers. By knowing how to tend to the darker sides of what propels us forward, we can make better decisions and foster routines that protect our well-being.

We’ll unpack the complex dynamics of each driver and its shadow side:

• The Visionary: Always chasing what's next while missing the present moment

• The Mission-Driven: Falling into martyrdom and over-responsibility

• The High Standards Bearer: Wrestling with perfectionism and control

• The Achievement-Oriented: Tying self-worth to success metrics

• The Redefiner: Balancing ambition with the desire for ease

Key Takeaway:

By identifying your primary driver and understanding its shadow side, you can make mindful choices that energise, uplift and sustain your success. Join me as I share practical strategies for incorporating recovery, celebration and boundary-setting into your high-performance journey.

Previous episodes mentioned:

- Is Being the Rescuer Burning You Out?

- The 5 drivers that keep High-performing women pushing, even when exhausted

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

The 5 drivers that keep High-performing women pushing, even when exhausted

Mon, 05 May 2025 03:00:00 +1000

Ambitious women are often told to "slow down" or "be happy with where they are”. If you’re a high-performing woman, you’ll probably know the frustration that comes from hearing this.

So why do high-performing women continue to push themselves, not only when facing others’ criticism, but even in the face of exhaustion? Understanding the deep-seated drivers behind our ambition can be revolutionary, providing relief and clarity while explaining why you continue overachieving when others urge you to pause.

When we don't recognise our drivers, we might end up overwhelmed by stress, anxiety, poor sleep and mood swings, all of which undermine our goals and lead us towards burnout.

Today, let's explore these five drivers that fuel the ambitions of high-performing women and how identifying yours can empower you with more capacity and purpose:

1. Visionary Driver: Driven by curiosity, but can cause overstimulation

2. Mission Driver: Strives to make an impact, but risks compassion fatigue

3. High Standards Driver: Revolves around excellence, but can lead to perfectionism

4. Success Driver: Achievement is at the forefront, but can lead to burnout

5. Redefiner Driver: Seeks balance, but can create mental clutter from juggling diverse aspects of life

Why Identify Your Drivers?

Understanding your drivers isn't just about putting a label on your ambition – it's about embracing your unique wiring and building a life that honours it. Because here's the truth: You can be both ambitious AND balanced. You can chase big dreams AND protect your wellbeing. You can make an impact AND take care of yourself.

Next week, we'll dive deeper into the shadow side of these drivers and how to build capacity around them. But for now, I'd love to hear from you: Which driver resonated most deeply? What was your "aha" moment? Share your story in the comments below – let's create a space where ambitious women can embrace their drivers together.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Together: Surround yourself with those doing what you want

Mon, 28 Apr 2025 03:00:00 +1000

If you’re struggling in any area of your life, going it alone might be the hardest way to get to the other side. The reality is, the key to unlocking greater change doesn’t lie in solitude, but in the power of a community.

Before I took the leap into starting my online business, I only ever did things one-on-one. But it wasn’t until I (begrudgingly) listened to advice about delivering a group course online that I discovered just what can be gained from community. Healing, motivation, momentum - it can all flourish when we surround ourselves with those walking our same path.

The Lonely Truth About Going Solo

Did you know one in four Australians report feeling lonely? And it's not just about missing a romantic partner or lacking friendships. There's something called 'community loneliness' – that yearning for like-minded people who truly get what you're trying to achieve. When we try to make changes in our lives, whether it's improving our health, growing our business or transforming our mindsets, doing it alone isn't just harder – it's actually working against our natural wiring for connection.

Why Community Accelerates Change

Think about it this way: when you're trying something new or challenging, every obstacle can feel like a personal failure. But in a community:

Your challenges become normalised
Solutions appear through others' experiences
Motivation stays high through shared momentum
Progress accelerates through collective wisdom

If you're feeling stuck in any area of your life, stop looking for the perfect solution or trying to muscle through alone. Instead, ask yourself: "Where are my people? Where's the community that's already working towards what I want to achieve?"

Because here's what I know for sure: the path to any transformation is paved with shared experiences, collective wisdom and doing life with those who understand you. And sometimes, the very thing holding us back isn't our strategy or our willpower – it's simply trying to do it all alone.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Getting out of survival mode

Mon, 21 Apr 2025 03:00:00 +1000

Survival mode - it's a reality many of us know all too well. We’re caught in a constant state of fight or flight, feeling like each day’s a race to the finish line where we rarely pause to breathe or truly live. And with the pace of our lives these days, it's easy to slip into this state without even realising it.

Now, not all stress is your enemy. A little bit of pressure can actually sharpen your focus and boost your memory. But there's a tipping point. When you're constantly running on high alert, everything goes sideways. Your decision-making gets fuzzy, anxiety creeps in and suddenly you're not showing up as your best self anymore.

So what are the symptoms of being in survival mode and how do we escape this relentless cycle to craft a better life? Today we’re talking about:

Understanding the nervous system's role in stress
Recognising beneficial vs. harmful stress
Health implications of prolonged stress
Conducting a life balance assessment
Transforming survival mode into thriving
Aligning daily actions with true fulfillment

Take a moment now to consider where you’re investing your time. Is your work just a paycheck, or does it also feed your passion? Are you nurturing your relationships, or are they falling by the wayside? How are you prioritising your physical and mental health?

Perhaps do your own life balance assessment, identify the gaps and start shifting focus. Answer honestly: where is your focus, and what’s lacking? You might be surprised how a few changes can turn survival mode into a vibrant, enriching life.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

How to keep your energy high when working long hours

Mon, 14 Apr 2025 03:00:00 +1000

Ever feel like your energy’s fading faster than you’d like, especially on those long workdays? If you’re finding yourself burning the candle at both ends for more than a couple of weeks at a time, you may need to look at supporting your body to avoid burnout - because that kind of pace really can’t be sustained in a healthy way.

I want to share with you 4 simple habits you can integrate into your life that will help you power through when working late is just part of the game. So, let’s do less of the caffeine, junk food and alcohol that give us quick (but fading) hits of energy, and more of the stuff that will sustain our energy for the long term:

Make simple dietary changes: a solid breakfast, healthy snacks and batching your meals
Get some daily morning sunlight: 5 minutes in the sun will balance your hormones and stabilise energy levels
Take decompression breaks throughout the day: step outside, practise deep breathing or have some no-device moments
Weekend recharge: reset your nervous system with more sleep and getting out into nature

So, which of these habits speak to you the most for keeping your energy up? Maybe starting with those diet tweaks is easiest. Whatever your pick, I’d love to hear about the first step you're taking as you start this journey. Each little change brings you a step closer to feeling your best and meeting life’s demands with more zest and pep.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Are you programming yourself to be stressed, unhappy or sick?

Mon, 07 Apr 2025 03:00:00 +1000

When was the last time you thought about the kind of messaging that continually enters your mind? The reality is, the messages we’re so often bombarded with weigh us down and cause stress in the back of our minds. A lot of the time, we’re not even aware it’s happening. We habitually make choices to consume content that creates anxiety, unaware that we’re programming ourselves to be stressed, unhappy or sick.

In today's episode, I’m talking about how the media we consume shapes our mental landscape and overall well-being. We explore the hidden ways that news cycles, social media and digital content secretly program our minds for stress and anxiety. From doom-scrolling news feeds to the comparative trap of social media, we're uncovering how these daily habits might be sabotaging your peace of mind.

I take you through some real-world examples, including how local news consumption can trigger unnecessary fear responses and how social media narratives about aging and health can create self-fulfilling prophecies. Plus, we take a look at the science behind the mind-body connection, exploring how the placebo and nocebo effects demonstrate the incredible power our thoughts have over our physical well-being.

Key Takeaways:

The news cycle and social media can create subliminal stress that affects our daily lives
Our beliefs and expectations can physically manifest in our bodies
Practical tips for auditing and moderating your content consumption
The importance of choosing media that serves your well-being
Strategies for breaking free from the comparison trap on social media

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Website

Overcome Midlife Burnout

Mon, 31 Mar 2025 03:00:00 +1000

I see more and more women in their 40's, 50's and even 60's who are struggling with burnout. And while you could attribute this to things like perimenopause, there’s usually a lot more going on here. In recent discussions with Gen X women, I’ve discovered a range of factors that contribute to this phenomenon.

We're caught between parenting roles and caring for ageing parents, all the while juggling the pressures of climbing our career ladders. It's no surprise that fatigue, hormonal complaints and burnout rear their heads as we try to do it all. So, let’s talk about these unseen behavioural drivers that are causing us to burn out in midlife. Today we’re exploring:

Understanding the midlife stress response
The importance of the relaxation response
The hidden drivers: people pleasing, perfectionism and proving our worth
Rediscovering balance between feminine and masculine energies

Midlife doesn’t have to equate to burnout. By understanding these hidden drivers and adjusting our behaviours, we can reclaim a sense of calm and rediscover our natural rhythms. I’d love to hear your stories and strategies for managing these challenges. Let me know so we can support each other on this journey to wellness and restoration.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

How to drink less alcohol, without feeling like you're missing out

Mon, 24 Mar 2025 03:00:00 +1000

I’ve noticed that my high-functioning clients seem to drink more than the average person. They’re women who juggle a lot of responsibilities and pressure, and tend to use alcohol more frequently. It’s a way to switch off, or a bit of a reward at the end of a stressful day. It’s also likely they do a lot of socialising and networking, which usually requires alcohol. Sometimes, it’s a way to find comfort and help them manage stress.

Reliance on alcohol builds up over time, and for many of us, we create these little stories about how rewarding, soothing and fun it can be for us. But the truth is, alcohol might actually be interfering with your ability to handle stress and might be affecting your health more than you know.

So how do we reduce our alcohol consumption without feeling like we’re missing out? Let’s talk about effective ways to drink a little less, and how you can still lead the fulfilling life you’re after.

We’ll discuss:

The impacts of alcohol: compromising gut health, hormonal balance and causing brain inflammation

Nutritious eating to reduce alcohol cravings: balancing blood glucose levels, eating regular, healthy meals and removing obvious sugars

Understanding biochemistry: how alcohol creates high dopamine spikes that lead to dopamine resistance and addiction

Letting go through lifestyle changes: make small dietary changes with the intention to drink less, allowing your brain chemistry to reset over time so it's no longer a crutch for you.

Have a think about whether your alcohol consumption might be creeping up and if you could incorporate some of the solutions I’ve mentioned. I’d love to hear what plans you’re making to lead a life centred less around alcohol and more around the health and happiness that will see you thrive!

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Is your business draining you? Triple your energy in 3 ways

Thu, 13 Mar 2025 03:00:00 +1000

Let's be real: running a business can be incredibly exhausting. But here's the thing - you don't have to operate on empty. There are three powerful sources of energy available to you right now, and when you tap into them correctly, they're practically unlimited. In this episode, we're cutting through the noise to explore how you can access these energy reserves, even during your busiest seasons.

Your physical energy is your foundation - it's what gets you out of bed and keeps you going when you're reaching for that second coffee. We'll explore how your cellular powerhouses (yes, your mitochondria!) are affected by stress, and why that 9:30 PM bedtime might be your new secret weapon.

Beyond the physical, we’re talking about mental and spiritual (life force) energy playing crucial roles in your daily performance. From practical hacks like managing your blood sugar levels for razor-sharp focus, to identifying which tasks actually light you up (and which ones you should delegate), we’ll discuss how to create sustainable energy that fuels both your business and your passion. By the end of this episode, you'll have actionable strategies to tap into all three energy sources, helping you show up as your best self in business and life.

Key Takeaways:

Physical Energy: Sleep optimisation, nutrition balance and mitochondrial health
Mental Energy: Focus management, stress reduction and blood sugar regulation
Spiritual Energy: Task alignment, delegation strategies and passion-driven productivity

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Energy Solutions for those over-worked & over-tired

Mon, 10 Mar 2025 03:00:00 +1000

Do you ever feel as though life is just one exhausting treadmill? You work hard, balance responsibilities, and yet, can't seem to shake off that constant feeling of fatigue. You may be surprised to learn that this overwhelming exhaustion might have nothing to do with your workload.

Fatigue manifests as sleepless nights, heightened stress and a dip in mood, affecting mental wellbeing. It's easy to attribute these symptoms to a demanding schedule. But what if the real culprit has nothing to do with how much you’re doing?

In this episode, I’m talking about the real reason you might be burnt out, and how you can find renewed energy without altering your daily routine.

It's all about the body’s energy production and stress management. Our cells are equipped with mitochondria, often referred to as natural batteries, responsible for generating energy. When you increase activity, your body produces more mitochondria through a process known as mitochondrial biogenesis, resulting in enhanced energy levels. Essentially, the more we do, the more we can do.

We’ll also explore how to improve mitochondrial health, including:

Reducing stress hormones
Correcting internal imbalances
Focusing on mental health

Remember, low energy levels don’t dictate your capacity. By enhancing mitochondrial health and managing stress, you can achieve more without feeling drained. You don’t need a dramatic lifestyle change to start feeling better. Small tweaks in your daily routine can drastically improve your energy, allowing you to live a much fuller life.

LINKS

Further Training: https://vesnahrsto.com/join-evolution-webinar

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Mind Over Food

Mon, 03 Mar 2025 03:00:00 +1000

Have you ever been in a place where you're watching every bite you eat, sticking to a strict exercise routine to feel fit, yet you still end up feeling tired or not as healthy as you wish?

It’s downright frustrating, isn't it? You're following all the rules, so why isn't it working?

Well the culprit could be the gut-brain axis.

Have you ever felt a 'nervous stomach' before speaking in public, or butterflies before a big event?

That’s your mind talking to your gut. Similarly, if you're stressed about food, your body can have a harder time digesting food properly.

Recently, a client of mine experienced this first-hand. She had chronic gut issues, liver problems, and multiple food intolerances. Over time, we worked on gut healing, and her health improved significantly.

However, some symptoms returned, not as severe, but they were there.

It turned out that her extreme focus on her eating plan was the problem. Her anxiety about deviating from her diet was causing stress and affecting her gut. I told her she needed to trust the healing we had done and her body's ability to handle different foods.

When we spoke again a month later her symptoms had vanished, and she was enjoying a variety of foods with ease. This showed her just how powerful her mind was over her body.

So, think about your own relationship with food. Are you always strict with your eating? Do your symptoms appear when you eat off-plan? Take a moment to recognise how much your thoughts might be shaping your physical symptoms and your feelings about food.

I’d absolutely love to hear your thoughts, let me know in the comments below!

LINKS

Further Training: https://vesnahrsto.com/join-evolution-webinar

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

A Working Woman's Guide to Calming the Brain

Mon, 24 Feb 2025 03:00:00 +1000

What does anxiety stop you from doing?

How does it interfere with the life you want to live or the work you want to do?

If you’ve ever felt anxiety’s grip, you know it can be debilitating and it’s a serious hurdle that blocks a lot of people from living the life they want.

The thing is, anxiety isn’t your enemy. When you feel your heart beating faster, your palms sweating and your mind going a hundred miles an hour, your brain has detected something that it believes is a threat, whether you're aware of it or not.

It all starts with the amygdala—a tiny but mighty security system within your mind. It prepares your body just in case the future poses a threat. This can be triggered by a shadow lurking in your peripheral vision or a simple thought. Whether there is a physical threat or it’s just in your thinking, the response is exactly the same.

When we feel anxious, of course we want it to go away. But that resistance to anxiety is the very thing that amplifies it. The best way to reduce anxiety is to do whatever you’re doing with anxiety anyway. Then, your brain learns that it is safe.

Here’s what I’ve learnt about anxiety:

1. Anxiety Is Not Your Enemy: Understand that the racing heart and dry mouth you experience aren’t signs of weakness but signals that your body is gathering its resources to perform well.

2. Do It Anyway: It sounds almost too simple, but allowing yourself to undertake tasks with anxiety rather than fighting it can often diminish its strength.

3. Exposure Is Your Friend: Repeated exposure to anxiety-inducing situations can, over time, teach your amygdala that you are safe. The more presentations you give, the less intimidating they become, proving to your brain that the perceived threat is manageable.

What would you find yourself doing if your anxiety didn’t stand in the way?

Accept that feeling nervous is a part of the journey, and let it come and go without letting it hold you back. Teach your amygdala through exposure, and transform anxiety from a barrier into a stepping stone toward your aspirations. Remember, it's not about getting rid of anxiety; it's about understanding and thriving despite it.

LINKS

Further Training: https://vesnahrsto.com/join-evolution-webinar

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

What if everything you learned about self-improvement was wrong?

Mon, 17 Feb 2025 03:00:00 +1000

What if everything you've been taught about self-improvement is actually wrong?

This question might make you uneasy, especially if you're accustomed to the constant chase for improvement, whether that's being smarter, richer or more talented. The truth is, many of these teachings hinge on a detrimental idea—you're not enough as you are. And here's where the conversation gets interesting. There's a profound shift available to us if we dare to step beyond the fallacies.

At the very root of many self-improvement journeys is a sense of lack—a belief that we must undergo constant transformation in order to succeed. I've been there myself. Like many, I found myself engrossed in strategies, coaching sessions and personal critiques, all the while nurturing an underlying belief that I wasn't good enough.

My breakthrough? Understanding that we possess far more innate tools can liberate us from self-doubt. Seeing this potential within ourselves is key, and it calls for a deeper understanding of insights. Insights, as opposed to the exhausting grind of constant willpower, offer us transformative 'aha' moments that can fundamentally change our behaviours and beliefs.

If you're finding yourself ensnared in your goals or life challenges and are unable to move forward, this episode is for you. I encourage you to pause and allow space for an insight to emerge. Often, it’s when we still our minds that the greatest revelations occur. So next time you're stuck, take a moment to quiet the noise and seek that guiding insight.

Key takeaways:

The trap of perceived inadequacy
Shifting perspectives through insights
The ineffectiveness of flaw-focused self-development
The transformative power of insights and how they can create instant change
Relying on insights over intellect
Trusting the unseen intelligence

LINKS

Further Training: https://vesnahrsto.com/join-evolution-webinar

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Why working harder is a trap: Quantum physics of accelerated results

Mon, 10 Feb 2025 03:00:00 +1000

Have you ever found yourself pushing the limits, working tirelessly towards a goal, and still feeling like you’re not getting anywhere?

Whether it's achieving personal health milestones, chasing career aspirations, or pursuing hobbies, sometimes it seems like the harder we work, the further away success feels. This continuous cycle can be exhausting, and I’ve been there—making things look harder than they should be has almost become part of my identity.

But what if I told you there’s a different approach, a way to achieve a 10x leap in what you want without all the sweat and toil? Allow me to introduce you to the intriguing concept of quantum leap success, inspired by one of my all-time favourite books, “You2” by Price Pritchett. It’s just 37 pages, but it’s jam-packed with profound ideas and insights that can revolutionise your perspective on success and achievement.

In the world of quantum physics, particles can jump from one place to another seemingly without effort. They don’t take the typical step-by-step path we often assume is necessary for success. This notion of a quantum leap suggests that we can achieve massive progress not by ticking off every box meticulously but by embracing a more intuitive and open approach.

While hard work is important, success often requires an element of unseen forces—a bit of luck, serendipity or intuition that is beyond our control. Today, I’m taking you through my personal breakthrough that transformed my entire outlook - and my business. We’ll also explore the importance of seeking clarity about our goals and taking action towards them, while remaining open to unforeseen guidance, is crucial.

So how can you invite these unseen forces into your journey, whether they be intuition or that much-needed clarity? Perhaps it’s through meditation, spending time in nature, or simply taking a pause to think. Whatever it is, find your method to allow a fresh perspective or a new insight to flourish, guiding you towards achieving your goals with ease rather than struggle.

LINKS

Further Training: https://vesnahrsto.com/join-evolution-webinar

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Same goals, same failures, same you. The identity trap that's keeping you stuck

Mon, 03 Feb 2025 03:00:00 +1000

Does your life look the same as it did last year, even though you’ve made goals to change it?

If you’re battling the same issues you’ve had for years or you’ve been struggling with things like chronic illness and weight loss, the problem isn’t in your strategy.

It’s an identity issue.

Right now, you have two identities: the present one—who you believe yourself to be right now—and the second identity, which is the person you aspire to become. Maybe you want to improve your financial situation, build stronger relationships, lose weight or pursue a new career. Whatever it is, these desires create your second identity.

Which identity occupies more of your mental space?

Listen to the language you use and the intentions you set daily. Always speak to where you want to be, not where you are right now. I've seen this pattern repeatedly, whether it's with clients stuck in a chronic health situation or those struggling to lose weight. They often identify so strongly with their current situation that they inevitably stay stuck in it. Their entire lives revolve around managing the status quo rather than breaking free from it.

In order to shift your habits and behaviours, you need to identify with the person you want to be. Visualise yourself as healthy, robust, disciplined, and focused. As you do this, you reclaim your ability to take action and stay committed to your goals.

The year will move by quickly, as it always does. So if you really want to see something shift this year, take a moment to reflect on where your mental energy is going and where an identity shift is necessary.

Who is the person that needs to execute your goals?

LINKS

Further Training: https://vesnahrsto.com/join-evolution-webinar

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Life Force: Why Do Some People Have Endless Energy While Others Burn Out?

Mon, 27 Jan 2025 03:00:00 +1000

You eat all the right foods and take all the right supplements, yet still feel exhausted, while other people seem to eat what they want and have an abundance of energy.

What’s going on?!

Some clients come to me having tried carnivore, keto, low carb and every supplement under the sun but no matter what they do for their physical bodies, they still feel tired, stressed and burnt out.

What we consume matters, absolutely, but what if I told you there's an infinite source of energy available to you beyond the realms of food and pills?

I’m talking about life force and how tapping into it can transform your physical, mental and emotional well-being.

Life force is the essence of being; it’s what keeps us thriving on this blue ball in space. It’s abundant in nature and while we often overlook its significance, it's a concept embedded in ancient healing practices across the globe. In India, it's known as prana; in Chinese medicine, it's referred to as chi or ki; and in Hawaiian culture, it's called mana. Irrespective of its name, the essence remains the same. It can be nurtured, expanded, or, unfortunately, diminished.

A few years ago I worked with a client who had been living with fatigue for 14 years. Despite trying everything in the way of diets, supplements and meditations, she felt lifeless. During one session, she revealed her deep longing to start a business in the holistic space—something she'd always dismissed as impossible. I encouraged her to pursue this dream and she took a leap of faith. Two weeks later, she was transformed; her energy and zest for life returned.

What held her back was the belief that her dreams were impossible and that is what diminished her life force.

Something we don’t do often enough is sit quietly to ask the deeper questions. If you know that your life force is lacking and you want to cultivate a higher sense of vitality and freedom in your life, start by thinking about what truly excites you, even if it doesn’t feel possible.

It's all about doing what brings you life and stopping the things that don't.

LINKS

Further Training: https://vesnahrsto.com/join-evolution-webinar

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Negative thinking: How to stop it and change the way you feel

Mon, 20 Jan 2025 03:00:00 +1000

How many hours a day do you spend in stressful thinking? One hour, six hours, 12 hours? When I ask people this question, they’ll usually say, “Oh, maybe an hour.” And trust me, that is a huge underestimation! We've become so accustomed to our level of negative thinking that we don't even notice it anymore.

Conversely, when I ask people how many hours of their waking day they spend in a quiet, peaceful mind, they’ll say: “Oh, I’m lucky if it’s an hour”. That means all other hours of the day - let’s say 15 waking hours - is being spent in stressful thinking.

So how does constant, long term negative thinking really impact us, and how do we stop it? Today, I’m taking you through the biochemical effects of negative thinking, how to identify common negative thought patterns and how you can break the cycle to change the way you feel.

By paying attention to our internal dialogue and choosing to focus on the positive aspects of our lives, we can radically transform our mental and physical well-being.

Remember, it really is a choice. You have the power to reclaim your thoughts and in turn, your life.

LINKS

Further Training: https://vesnahrsto.com/join-evolution-webinar

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Why you can't control your hunger or appetite

Mon, 13 Jan 2025 03:00:00 +1000

It's ingrained in our culture to believe that losing weight is simply a matter of eating less and exercising more. But anyone who's tried this route knows the intense cravings and hunger that can so often follow.

Think of your body as having a metabolic control centre—a command hub that regulates hormones influencing your appetite, cravings, and even how much energy you expend. While we can't directly control this metabolic centre, we can influence the signals it receives.

Stress, poor sleep, and inappropriate eating patterns can send harmful signals, which makes your body switch to glucose over body fat as an energy source. By reducing stress and prioritising relaxation, you create a safe environment for your body to burn body fat for fuel.

Ultimately, we need to shift our perspectives from self-blame to a broader understanding of the many external factors that influence our metabolism. Only then can make informed lifestyle changes that support our overall health and help manage our hunger more effectively.

LINKS

Further Training: https://vesnahrsto.com/join-evolution-webinar

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Tired Just Thinking About Your 2025 Goals? Start Here

Mon, 06 Jan 2025 03:00:00 +1000

Are you burnt out before the year has even begun?

There’s a lot of buzz and excitement at the start of a new year with big plans and goals in the pipeline for the next 12 months.

But if you’re exhausted just thinking about it, it’s a clear sign we need to do some repair work.

A lot of women feel this way and the good news is that there are some really practical ways to help boost your vitality and unlock the energy you need to get back to peak performance.

Your personal wellbeing should be an integral part of your business plan because, let’s face it, if you’re too tired or stressed, you’re not going to perform at your peak.

Let’s start with a reality check. How are you feeling right now? Do you wake up ready to conquer the world, or does the mere thought of exercise exhaust you? Perhaps you power through your workday only to find you’re a zombie by 5 pm. These are cues from your body that you need to pay attention to.

Are you sleeping well? Eating regularly? Experiencing brain fog? All of these factors drastically impact your energy and focus. I often conduct an energy check with clients to help them understand where they currently stand and what might need to shift.

Now, let’s uncover the common saboteurs that drain your energy

1. Stress

2. Metabolic Health

3. Gut-Brain Connection

4. Mental Load

In this episode, I share how you can start making impactful changes today so that 2025 is your best year yet.

- Morning routines

- The importance of regular meals

- Reducing mental stress

Your energy and vitality are the foundation of your business's success. So if you’re feeling zapped just thinking about what you need to achieve this year, start by doing a reality check.

What small changes could you make to tap into the energy you need for 2025?

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

3-Step Hormone Reset To Lose Weight, Build Muscle & Increase Your Energy

Mon, 16 Dec 2024 03:00:00 +1000

It’s that time of year again! If you’re like most people out there, you’re probably experiencing that universal feeling of sluggishness –

possibly due to a bit of celebrating or a disrupted exercise routine.

Maybe you've been socialising, overindulging and noticing some unwanted weight gain creeping in. You had those goals to lose weight this year, but life happened, right?

But don’t worry - hope is not lost. I’m taking you through a 3-step hormone reset plan we use in my programs that has helped so many women do things a little differently and find success in their journey to losing weight.

It's pivotal to understand that after 35, hormonal shifts make weight loss more challenging and weight gain easier. Women in particular see changes due to hormonal imbalances and stress, both significant factors in weight management.

Additionally, modern diets and poor food quality, filled with preservatives and processed ingredients, work against us by inducing nutritional deficiencies that slow metabolism. Constant dieting or having a "diet mentality" doesn’t help either, as these approaches can deteriorate metabolic health over time.

The 3-Step Hormone Reset

So, let’s take a look at the three key systems to focus on in order to nourish the hormones responsible for a super fast metabolism:

Revitalising the Adrenals
Supporting the Pancreas and Liver
Nourishing the Thyroid

It is possible to reach your weight loss goals, all while enjoying a balanced, satisfying diet. But as I always say, this journey is most importantly about repairing your metabolism, with weight loss as a welcoming side effect.

If this approach resonates with you and you'd like to delve deeper, I've put together a comprehensive training session on these three phases. You'll find the link to this below, offering detailed guidance on achieving a revitalised, vibrant you.

LINKS

Full training: https://us02web.zoom.us/webinar/register/WN_6hka4XUYT4S3NHNIjRxZug

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Five Essential Self-Care Habits for Business Owners to End the Year Strong

Mon, 09 Dec 2024 03:00:00 +1000

Are you beginning to slow down a little?

It’s hard to believe it’s this time of year again but here we are - Christmas is around the corner and 2025 is fast approaching!

But before you bring 2024 to a complete close, now is the perfect opportunity to reflect, recharge, and set the stage for a new year.

To help you end the year strong, I’m sharing five essential self-care habits that you can tap into now while the pace of business begins to slow down.

Prioritise Regular Pathology Testing

As business owners, it’s easy to push personal health needs to the back burner. But this is your reminder not to wait until it’s too late.

Make Sleep Non-Negotiable

I always tell my clients the secret to re-energising is the "Power of Eight before Ten." Aim to be in bed by 10 pm and get yourself a full eight hours of sleep.

Take a Creativity Day

I encourage my private clients to take a full day once a year to completely disconnect from digital distractions. Yes, that means no phones or laptops allowed!

Commit to Personal Coaching or Mentorship

December might be a hectic month, but it's also a great time to set clear intentions for the coming year.

Energise Through Socialising

As things slow down, take advantage of this period to reconnect with family and friends. Feel the energy boost that genuine social interactions offer, rather than viewing them as draining tasks you need to escape.

These five habits are my top recommendations for closing out the year strong and paving the way for an even better one to follow. The creativity day may require more time and commitment, but it’s worth the effort.

I’d love to hear which habit you’ll join me in adopting for an incredible end to the year. Here’s to finishing strong and starting 2025 with vitality and purpose!

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Brain Fog or ADD? Why Smart Women Can't Focus Anymore (And How to Fix It)

Mon, 02 Dec 2024 03:00:00 +1000

I love ticking things off my to-do list.

Finishing a project gives you this natural high, leaving you feeling satisfied and accomplished in your work.

But so many women I talk to feel like no matter how hard they work, they never get to the big, meaningful projects.

They feel busy all the time, they’re caught up in shallow work and don’t have the physical energy or mental capacity to hone in on the deep work.

A lot of women come to me asking, is it ADD? Is it brain fog? Why do I feel like I’m constantly busy but getting nowhere?

There are plenty of productivity hacks out there but today I’m exploring what’s happening in your brain when it comes to performance and focus. More importantly, I'll share how you can leverage nutrition, dietary tweaks, and lifestyle changes to enhance your mental capacity.

Tracking Your Daily Activities

I recently embarked on a little experiment with some clients who were caught in this cycle of busyness without productivity. Together, we started tracking their daily activities in 30-minute increments over seven days. The results were astounding.

Addressing the Root Causes

So what can we do about it? For some clients, a simple boost in mental activity was achieved with supplements like L-theanine, an extract from green tea that enhances performance. However, for others, the brain's exhaustive state called for a deeper look into overall body wellness.

Addressing digestive health often reveals a web of connected symptoms, such as inflammation that disrupts brain function, leading to ADD-like or dementia-like symptoms. It's also crucial to regulate cortisol levels and blood glucose to prevent those energy crashes that commonly happen after lunch.

To finally start pushing the needle forward on those big projects, consider tracking your daily activities to highlight any patterns going on. From there, you can begin to see what dietary and lifestyle changes you might need to make.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

The reason you're still bloated!

Mon, 25 Nov 2024 03:00:00 +1000

Many of my clients come to me with chronic bloating, heartburn and reflux.

They’ve tried everything from supplements and probiotics to meticulous dietary changes, but nothing seems to work.

They find themselves caught in a frustrating and extremely uncomfortable cycle and I’ve been there too!

It took me five years to find the answers to my severe bloating - it amazed me to discover that my digestive issues weren’t the result of the food I was eating.

Gut work

Tackling digestive issues begins with thorough gut care—balancing pH levels, getting rid of unwanted bacteria, nurturing good bacteria, and repairing the gut lining.

Reduce cortisol

Make thoughtful tweaks to your diet, sleep routine, and caffeine and sugar intake - anything that might contribute to your cortisol levels.

Hypervigilant Thinking

Mental stress is another key player, and is often overlooked. When we’re constantly overthinking our symptoms, it keeps us in a fight-or-flight state rather than the healing zone.

If you’re experiencing bloating or other digestive issues, have you tried looking beyond the usual dietary interventions?

Do you catch yourself in the cycle of overthinking and stressing about your symptoms and what remedy you can try next? This might be part of the problem.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Depression: How she Reversed 5 Years of Depression and Saved Her Marriage in Just 2 Weeks (Case Study)

Mon, 18 Nov 2024 03:00:00 +1000

Perimenopause can be a really challenging season. The hormonal changes occurring during this time can lead to depression, which affects everything from your energy levels to your career and relationships.

But what if I told you that a complete transformation is possible… and that it could happen faster than you think?

Typically, we recommend clients approach the program step by step, gradually implementing small habits to avoid overwhelm. However, Kim chose the accelerated path, tackling everything at once. By week two, Kim experienced a remarkable change.

My client, Kim, had tried every hormone replacement therapy drug known to man and joining the Buh-Bye Burnout program was her last resort. Today, I’m sharing her journey as a testament to what can happen when you restore balance to your body.

Within two weeks, Kim reversed five years of depression and saved her marriage from the brink of divorce. Here’s what we focussed on:

Reducing Stress Hormones
Mind is Medicine
The Gut-Brain Connection
Detox

Though not everyone will experience transformation at the same speed, Kim’s story is a powerful testament to the change that is possible when we look beyond symptoms to the core issues.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Is Being the Rescuer Burning You Out?

Mon, 11 Nov 2024 03:00:00 +1000

For years, I felt like I was responsible for my client's health. It was all up to me. And without me and my expertise, they wouldn’t succeed.

It took me a while to realise that this wasn’t helping them at all. In fact, it was perpetuating a drama cycle. I was the rescuer, thinking it was completely up to me to swoop in and solve their problems. And by doing so, I was not only exhausting myself but also robbing my clients of being able to step into their own power.

The drama cycle is a psychological framework that often traps us in one of three roles: the rescuer, the victim, or the aggressor. We all step into these roles in various situations in life and until we become aware and make the conscious mindset shift to change this, it’s going to be very difficult to help others.

- The Rescuer: Driven by the desire to help, rescuers often take on too much, leaving others powerless to handle responsibilities themselves. This can lead to burnout and the feeling of being overworked and undervalued.

- The Victim: Their language tells the story: "I can't do it," "It's too hard," and "I feel helpless." Victims see themselves as unable to take control, often drowning in their own despair.

- The Aggressor: Aggressors blame others for the difficulties they find themselves. By doing so, they feel like they are taking control of the situation.

Recognising which role you’re playing is a crucial part of breaking the drama cycle. We all step into these roles subconsciously, so it's not about judgment but awareness. By understanding these patterns and why we fall into them, we can make conscious choices to change. Real transformation begins when we reject the victim mindset and choose empowerment over helplessness.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Adrenal fatigue & Burnout for business owners (MY STORY)

Mon, 04 Nov 2024 03:00:00 +1000

Do you feel like you're running on empty?

It’s like all the responsibilities and pressures in your life have drained you of energy. You feel tired and irritable, you’ve lost your passion for what you do, and no matter how many supplements you take, nothing seems to fix it.

If you’re a business owner or in a leadership role, this might sound all too familiar and you might be on the brink of adrenal fatigue.

When I first launched my clinical practice, I worked tirelessly to create a successful business, not knowing that fatigue was quietly building within me. I insisted on powering through until I reached the point of needing midday naps just to function. Anxiety gripped me, I was constantly worried about my finances and I could never disconnect from work.

Real healing doesn't come from just pushing through. It comes from crafting a thoughtful recovery plan that incorporates healthy habits and allows space for mental and physical recuperation.

If you're feeling the strains of burnout or adrenal fatigue, there is so much you can do to transform exhaustion into empowerment.

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Track your glucose and metabolic health 24/7, even while your sleep

Mon, 28 Oct 2024 03:00:00 +1000

Most people are aware that consuming foods high in sugar will cause your blood glucose levels to spike. But did you know that stress and other lifestyle factors can do the same?

Big peaks and drops in glucose levels can lead to serious metabolic health issues and whilst people might not be aware this is happening in their body, they do feel the symptoms. Tiredness, brain fog, weight gain, irritability and poor sleep are just some of the signs that your glucose levels might be out of wack.

So how do you get your glucose levels under control?

One way that has revolutionised our approach to metabolic health is using a continuous glucose monitor (CGM): a device that keeps track of your glucose levels, even while you sleep.

In this episode, I share an overview of how continuous glucose monitors work and outline some of the amazing benefits:

Track how your body responds to certain foods
Make customised dietary changes
Better compliance due to instant feedback
Increase of mindful eating
Monitoring with data insights

Continuous glucose monitors have changed the way we approach metabolic health. They reconnect us with our bodies, teach us how to make healthier decisions and support the maintenance of lean muscle mass as we age.

So, what do you think? Would you be open to giving one a try?

LINKS

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Website: www.vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Metabolic Health for Women In Business

Mon, 21 Oct 2024 03:00:00 +1000

Have you noticed changes in your body since your mid thirties? Perhaps a little bigger on the waistline, more cellulite and less muscle tone? While it might be considered a normal part of ageing, it may be a sign that your metabolic health is suffering. The good news is that this is completely correctable and you can also prevent it.

Metabolic health refers to how efficiently our bodies manage energy. When our metabolic processes are firing on all cylinders, we feel physically and mentally capable of conquering anything that comes our way. However, the pressures of running a business or managing a team can often lead to habits that aren't exactly metabolism-friendly.

Think about those rushed fast food lunches, endless cups of coffee, or perhaps a glass of wine too many—sound familiar?

Metabolic syndrome is a major contributor to chronic diseases such as diabetes and cardiovascular disease. It’s also closely linked to insulin resistance, belly fat, and even mental health concerns because our brains need glucose to function efficiently. As women, particularly those in their forties and beyond, we become more susceptible to metabolic health issues due to hormonal changes that escalate insulin resistance.

Find out the steps you can take to improve your metabolic health.

Double Your Energy Masterclass:

https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

5 Ways to Prevent Work Stress Ruining Your Personal Life

Mon, 14 Oct 2024 03:00:00 +1000

Whether you're working for someone else or running your own business, it can be an emotional rollercoaster.

Projects can drag on longer than anticipated and the daily ups and downs can be relentless.

But here's the thing – while we all love our work, we need to ensure we're not allowing our professional stress to ruin the quality of our personal lives.

A healthy personal life is something we absolutely must have - it’s what nourishes our mind, body and soul. And so it can’t be all work - there needs to be a balance.

Now, occasionally in our work and in our business, we're going to have stresses. It’s inevitable. However, not all stress is bad. Sometimes stress can work for us, helping us to stretch and grow. We can tap into our inner resources and find the strength to get to that next level.

But too much stress and no recovery? Not so great. Without any downtime or headspace away from it, stress is extremely draining for the body. We find ourselves exhausted and burnt out.

So how do we strike a healthy balance that keeps us propelling forward, as well as staying in control of our minds and bodies?

Today, we’ll explore the top 5 ways to prevent work stress from ruining your personal life.

If you’ve experienced the feeling of taking work stress home with you, or if any of your habits are exacerbating your stress, I encourage you to try out these tips.

I’d love to hear from you about which of these habits you can implement immediately to start living a more balanced and fulfilling personal life - make sure you comment below!

Website: vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Feeling Overwhelmed? Lighten Your Mental Load Fast!

Mon, 07 Oct 2024 03:00:00 +1000

Have you ever caught yourself thinking, "If I could just get my head to shut up for five minutes, I'd feel so much better"? You're not alone.

That noisy mind is exhausting and women often express to me how they wish they could make it stop so they can finally relax.

What a lot of people don’t realise is the impact of chronic overthinking on our stress levels, and our physical bodies too, including weight gain and hormonal imbalances.

Overwhelm stems from the mental load and directly affects our physical well-being. Symptoms such as anxiety, inability to handle stress, and brain fog might sneak up on you over the years, but they don't appear out of nowhere—they're the result of prolonged mental stress.

Our minds are inherently designed to filter out noise, both literal and metaphorical. For instance, when you adapt to living near a bustling city or a noisy train line, your mind learns to block out the noise. Similarly, our brains can dismiss unnecessary thoughts if we let them.

It's not about actively trying to change your thinking or forcing positivity. Instead, it’s about being aware of your overthinking tendencies and choosing not to entertain them. Recognise that your mind can return to a clear state if you stop feeding it with endless thoughts.

Do you recognise when the noisy mind is taking over?

And if you’re feeling overwhelmed, do you think your stress is coming from your to-do list? Or is your mental load the problem?

Website: vesnahrsto.com

Master Cortisol Webinar: https://training.vesnahrsto.com/join-masterclass

Mentioned in this episode:

Buh-Bye Burnout

5 Ways to Reduce Stress (Even When Life Is Still Chaotic!)

Mon, 30 Sep 2024 03:00:00 +1000

Let’s be honest…life is full of challenges. That’s never going to stop, especially if you’re in business. When the to-do lists are never ending and the demands keep rolling in, it can feel like the only option is to get through the day in a constant state of stress.

No time for a break, no time for rest. Your body just has to deal with being highly strung and anxious.

You might not be able to change the circumstances around you, but there is a lot you can do to help change the response in your body, even when life is chaotic.

1. Incorporate Cortisol-Reducing Foods

Cortisol is our main stress hormone, and prolonged high levels of cortisol can affect everything from mental function and mood to metabolism and sleep. Certain foods can help reduce cortisol, including carbohydrates—yes, even high Glycemic Index (GI) carbs are beneficial in this context.

2. Create Calendar Space

Build small pockets of decompression time into your day—the five-minute breaks where you can stretch, get some sunlight, or just breathe. These micro-breaks can significantly lower your stress hormones and help you feel more at ease.

3. Make a “Do Now” List

Most of us carry around a never-ending mental to-do list that adds to our stress. Simplifying your list to just a few essential tasks allows your mind to focus and function more freely, reducing that overwhelming sense of obligation.

4. Prioritise Sleep

Sleep is your body's natural way of healing and resetting. Aim for eight hours of sleep and try to get to bed by 10 p.m.

5. Cultivate a Clear State of Mind

A noisy, over-analytical mind triggers the release of stress hormones like cortisol and adrenaline. On the other hand, a clear state of mind fosters the ability to think rationally, problem-solve and find the solutions you need.

You can’t control everything that happens in life and business, but you can be proactive to equip your brain and body to deal with stress.

Have you ever thought there's nothing you can do because your life is so chaotic?

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

Emotional Wellbeing: A key ingredient for natural leadership

Mon, 23 Sep 2024 03:00:00 +1000

We’ve all had those stressful periods where the pressure is on, deadlines are creeping up and the demands of work leave us feeling drained and exhausted.

While you might think the only answer is your next holiday, there are practical ways you can boost your emotional wellbeing to not only manage your emotions but also make a positive impact on your results and overall effectiveness as a business owner or leader.

Many clients I work with have been on the brink of burnout, overwhelmed and highly strung because of their inability to regulate emotions.

So, how can we navigate these challenges like top performers do? The secret lies in managing both our nutritional intake and our mental processes.

Expect to learn nutritional psychology tools for emotional wellbeing, including:

How lack of hydration affects your mood
The importance of balancing your blood sugar levels
Why proteins are the building blocks for neurotransmitters
How to boost your brain through Omega-3
The role of mindset and how to stop overthinking
Why sleep is essential for emotional wellbeing

Have you noticed how your emotional balance affects the way you lead your team or solve problems in your business?

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

Fall in love with your work: The Secret to Business success and Personal Vitality

Mon, 16 Sep 2024 03:00:00 +1000

Would you say that you’re in love with your work?

A lot of people start their careers and businesses fuelled by enthusiasm but then life happens, they hit hard times, and the passion is gone.

Maybe you’re struggling financially, you feel like you’re always putting out fires or you simply don’t find joy in what you do.

If you can relate to this sense of trudging through your day, I’m putting out a challenge today to take a look at your thinking and how this impacts the way you feel about your work and the direct impact it has on your success and vitality.

A piece of research conducted by the Mayo Clinic revealed fascinating insights about how we perceive our work. People generally fall into three categories: those who see their work as a job, those who view it as a career, and those who consider their work a calling. If your motivation is mainly the financial reward, you see your work as a job. If you're driven by recognition and status, it's your career. And if you find deeper meaning and use your natural gifts, you view your work as a calling.

What aspect of your business, work, or life could you fall in love with?

What stories and habitual thoughts are holding you back?

Imagine the impact if you fell in love with it and how it would transform your results and the level of joy you experience in life.

LINKS:

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

Cortisol-Thyroid Connection: How stress is linked to low thyroid function

Mon, 09 Sep 2024 03:00:00 +1000

If I had a dollar for every high achieving woman that comes to me with symptoms of thyroid dysfunction, I’d be a very rich woman.

These women are feeling run down, they have low moods, high levels of anxiety, thinning hair and a host of other symptoms that they just can’t seem to move through.

They’ve already been to the doctor and have been told that it’s not their thyroid because their TSH levels are fine, but they don’t know where else to look.

Unfortunately, thyroid dysfunction is extremely common, but you need to look further than your TSH levels to get to the bottom of it. Your pathology panel needs to include levels of T4, T3, TSH and your thyroid antibodies. This will give you a clearer picture and establish where your thyroid is at.

Once it’s been confirmed that you are suffering from thyroid dysfunction, the next step is to understand the causes of this dysfunction and where you can make changes to improve your health.

In this episode, I break down some common causes of thyroid dysfunction, and how to manage them.

Pathology Tests to Manage Stress

Turn Cortisol Into Your Ally

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

Not Burnout? It Might Be Functional Freeze

Mon, 02 Sep 2024 03:00:00 +1000

A lot of people identify themselves as burnt out.

They’re tried, stressed out and unmotivated in their work and everyday life. For some, pushing themselves too hard and for too long has resulted in burnout. For others, while they may have some of the symptoms, they’re actually experiencing something else altogether.

So what else could it be?

While it’s easy to jump to the conclusion that burnout is the cause of our problems, it’s important to understand that our stress response comprises various stages. It all starts with chronic stress, which leads to more severe conditions that have damaging effects on the nervous system.

But between these stages exists something called functional freeze.

Functional freeze is a maladaptive stress response where you can still complete your tasks yet feel stuck in a kind of “freeze mode.” You have a sense of consistent heightened anxiety without the desire or energy to do anything. You might feel like you’re in limbo, functioning but not thriving.

So what are the signs of functional freeze, and how do we get ourselves unstuck if we’ve found ourselves in its trap?

In this episode, I’ll break down the symptoms and causes of this stress response, and take you through strategies you can experiment with to overcome it.

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

The Iron Trap: Why Iron Supplements Aren't Working

Mon, 26 Aug 2024 03:00:00 +1000

I've encountered countless women struggling with iron deficiency and depletion.

They’re tired all the time, breathless when they shouldn’t be, unable to focus and have nagging headaches that hang around for days. Being in a general state of fatigue all the time leaves them feeling unable to function properly.

It can be really debilitating.

So they head to their doctor, get the relevant blood tests and are prescribed iron supplements or if the levels are really low, an iron infusion could be recommended.

They start taking their supplements and wait for their levels to increase.

But despite being diligent with their iron supplements, they continue to face low iron levels and their energy levels aren’t improving.

This cycle can be incredibly frustrating, mainly because iron is such an essential nutrient for our bodies. It carries oxygen around our body, and without enough of it, we're left feeling tired, unfocused, and weak.

In this episode, I break down why this is happening and what you can do about it.

LINKS

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

"Nice" Girls Burnout: The hidden cost of people pleasing

Mon, 19 Aug 2024 03:00:00 +1000

I’m a recovering “nice girl”.

I often joke about it, but the reality is, I think I’ll be saying that for years to come.

I’ve spent a long time trying to unlearn the habits that come with people pleasing, yet somehow they still manage to show up in all different areas of my life. It impacts the way I lead in business, how I speak up in relationships and the compromises I make in my friendships.

Being a “nice girl” is more than just being agreeable and polite. There's a hidden cost to people pleasing that not only hinders your potential, but takes you on a fast track to burnout

So how do we recover from “nice girl syndrome” and quit trying to please everyone else to our own detriment?

We recognise that it’s a product of our socialisation that no longer serves us as adults. We get comfortable with discomfort, setting boundaries or having difficult conversations when necessary. Particularly as women, we ask for what we want, whether it’s a pay rise at work or unmet needs in our relationships.

I encourage you to take a step back and observe where these patterns show up in your life. They won't be isolated to one area—they'll be in your work, relationships, social settings and health choices.

It’s time to challenge the ingrained habits and start living a more empowered, authentic life. Do you see these symptoms in yourself? And what steps are you taking to overcome them?

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

Nutritional Psychology: Is food making you anxious or depressed?

Mon, 12 Aug 2024 03:00:00 +1000

You know that hangry feeling when you haven’t eaten for a while? You feel irritable, anxious and your brain struggles to concentrate. You just don’t feel yourself.

When we think about mental wellbeing, we often think about the importance of meditation, yoga or getting enough sleep. But research has shown that your food choices might be making you feel anxious or depressed.

Today I’m talking about nutritional psychology and how our brains can mimic symptoms like anxiety and depression simply because of the food we eat.

The Role of Glucose Control

Let's start with glucose control, the first major internal factor influencing our mental health. Our brain's main source of fuel is glucose, which it needs 24/7 to function properly. If our brain doesn't get a steady supply of glucose, or if there's dysregulation, the body releases stress hormones to compensate, which can amplify feelings of anxiety and depression.

The Gut-Brain Axis

The second major player is our gut health. Our digestive system and brain are connected by the gut-brain axis, or the vagus nerve. When our gut lining is compromised—often referred to as leaky gut—it triggers inflammation that affects the whole body, including the brain. This inflammation disrupts our neurotransmitter production, leading to symptoms of anxiety and depression.

The Impact of Overthinking

Many women tell me their minds just won't shut up—they're constantly worried or overwhelmed. This habitual overthinking drains our neurotransmitters, making it difficult for our brains to regulate mood, leading to heightened anxiety and depression.

We often get stuck in thought traps, spinning in analytical loops that keep stress hormones activated. This burnout can disrupt brain activity and further drain neurotransmitters essential for a balanced mood.

So next time you’re feeling a bit flat, think about what fuel you’ve been putting into your body. It might simply be a matter of needing to tweak your food choices or quieting the mind to help regulate your body and get back to feeling yourself again.

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

The Weight of Worry: Unmasking How Health Anxiety Fuels Your Symptoms

Mon, 05 Aug 2024 03:00:00 +1000

Do you find yourself obsessing over your weight, constantly judging how you look in the mirror? Or maybe you’re often stressed about how you feel, worrying about symptoms that won’t go away.

If this sounds familiar to you, you could be suffering from one of two things: weight anxiety or health anxiety. It could even be both.

Health anxiety is a common issue I see amongst my clients, who often work themselves into a state about the symptoms they’re experiencing. They could be suffering from constant fatigue or chronic pain that won’t let up, unable to shift their focus from what seems to be going wrong. They have anxiety about anxiety.

I get it - it’s an awful feeling to be unhappy with how your body is performing, and troubling when the answer isn’t easily found.

However, I have to break it to you: your anxiety could actually be making things worse.

Today, I’m talking about hypervigilance and the extremely damaging effects it can have on the mind and body. We’ll explore how this relentless over-focus and worry can actually exacerbate a problem instead of alleviating it.

I’ll take you through its ability to disrupt hormonal balance, particularly affecting systems like the thyroid—a gland that plays a crucial role in regulating our metabolism and body weight.

While there are no hard and fast strategies to escape a cycle of negative thinking, we’ll talk about a vital step on your journey towards breaking free from stress: finding acceptance for the current state you’re in.

I know it seems impossible not to feel at war with your body when it’s letting you down, but I’ve seen firsthand in my clients how a mindset shift can begin to alter someone’s physical state.

Take a step back and remember you’re doing the best you can with what you have. A bit of self-love will help bring clarity and trigger those precious chemicals in our brains that keep us relaxed, rational and able to handle whatever comes our way with confidence.

Remember, acceptance doesn’t mean giving up; it means reducing the mental resistance and making space for genuine healing.

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

Rid yourself of cravings & lose weight easily

Mon, 29 Jul 2024 03:00:00 +1000

Do you get the munchies at night? Maybe you’ve eaten healthy all day but come late afternoon, you find yourself rummaging through the fridge and pantry for something sweet.

If you're struggling with sugar cravings, addiction to food, or binge eating, you're not alone. Many women face these same challenges. You might think it's a matter of self-control or willpower, but researchers in obesity have shown otherwise. It's unlikely that we've suddenly experienced an epidemic of low willpower over the last 30 years.

So, what’s really at play here?

First, let’s get to the root of the problem: ultra-processed foods. These are items like energy drinks, cereals, ice cream, chocolate, and takeaway food. But don’t let their addictive nature fool you. They may taste good but they also mess with your brain and hormones.

In this episode, I share four practical steps to help you overcome cravings:

Reduce Ultra-Processed Foods

Eat Regular Meals

Choose Better Carbohydrates

Realign Your Circadian Rhythm

Remember, the cravings you feel are a result of consuming addictive foods. Just like overcoming a nicotine addiction, understanding that these foods are engineered to be addictive is the first step in breaking the cycle. Reducing your intake will stabilise your glucose levels and minimise your cravings.

LINKS

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

Is it really symptoms of perimenopause? Or something else?

Mon, 22 Jul 2024 03:00:00 +1000

You know those pesky symptoms like fatigue, brain fog, and mood swings? Many of us in our mid to late 30s instantly think, "Ah, it must be perimenopause." But what if I told you that might not be the whole story?

Many of my clients and friends in their late 30’s and early 40’s have come to me convinced they're experiencing perimenopause, but the reality is that these symptoms can also be due to other underlying imbalances.

Perimenopause is the transitional phase leading up to menopause, typically beginning in your 40s but can start earlier in some women. Common symptoms include fatigue, low mood, depression, brain fog, changes in period patterns, and weight gain. However, these symptoms aren’t exclusive to perimenopause. Misdiagnosis can leave other health issues untreated, there's a lot we need to consider.

Areas to investigate include:

Thyroid Dysfunction
Stress and the HPA Axis
The Role of Diet
Gut Health

I want to encourage you to take control of your health. If you're finding it hard to get comprehensive tests done through your GP, many of these tests can be ordered online. It’s crucial not to overlook potential imbalances and assume it's all perimenopause. There is a lot you can do to investigate and address the root causes of your symptoms.

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Mentioned in this episode:

Buh-Bye Burnout

Lean at Any Age: Reverse age-related muscle loss in your 40s and beyond

Mon, 15 Jul 2024 03:00:00 +1000

As we age, maintaining muscle mass becomes increasingly important for our overall health and mobility. Yet, many women find themselves struggling to prevent muscle loss, especially once they hit their 40s. These changes can be frustrating, but there's good news. We can combat this age-related muscle loss, known as sarcopenia, with the right knowledge and strategies.

Muscle health isn't just about aesthetics. Yes, it helps us avoid those saggy arms or the dreaded muffin top, but more importantly, muscle is a huge indicator of overall health and longevity. The more muscle we retain, the healthier we are. Strong muscles lead to better bone health, improved vitality, and a longer life.

Key Factors Contributing to Muscle Loss

1. Aging: Naturally, we lose 8% of our muscle every decade from ages 40 to 70. This rate increases to 15% per decade after 70.

2. Insulin Resistance: As we age, hormonal changes make us more prone to insulin resistance, leading to more belly fat and overall fat storage, which is inflammatory and impacts muscle health.

3. Hormonal Changes: Perimenopause and menopause accelerate sarcopenia if we don't adjust our diet and lifestyle.

4. Low Protein Diets: Many women, despite thinking they have a good diet, often don't consume enough protein.

5. Sedentary Lifestyle: Lack of physical activity, especially resistance training, worsens muscle loss.

Steps to Reverse Age-Related Muscle Loss

1. Protein Intake

Protein is vital for muscle protein synthesis. Aim for at least 1 gram of protein per kilo of body weight daily. If you’re more active, this requirement increases. Whether through animal or plant proteins, ensure you’re meeting your protein needs. For vegetarians and vegans, consider supplementing with leucine or branched-chain amino acids.

2. Carbohydrate Management

Managing carbohydrate intake to prevent insulin resistance is crucial. Avoid processed carbs and sugars to reduce inflammation and improve insulin sensitivity. Focus on whole, unprocessed foods to help maintain muscle and overall health.

3. Resistance Training

Engage in resistance training 2-3 times a week. Using your body weight, weights, or tools like Pilates bands can build strength and muscle mass. I recommend working with a personal trainer to ensure the exercises are effective and safe.

4. Vitamin D and Sunlight

Vitamin D deficiency often stems from inadequate sun exposure. Aim for some sunlight daily to support bone health. During winter, even face and hand exposure for 15 minutes can be beneficial.

5. Prioritising Sleep

Quality sleep is essential for muscle recovery and overall health. Poor sleep disrupts your circadian rhythm and increases cortisol, which can lead to muscle loss. Aim for consistent, restorative sleep each night.

Maintaining muscle mass as you age doesn’t have to be complicated. By understanding and effectively managing your protein intake throughout the day, you can stay strong and lean well into your 40s and beyond. Remember, it’s not just about how much protein you consume, but how you distribute it that makes the biggest impact on your muscle health.

Website: vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

Managing stress, belly fat and weight gain for women over 35

Mon, 08 Jul 2024 03:00:00 +1000

I hear so many women over 35 worrying about how to manage their stress, weight gain, and belly fat. It’s like one day you wake up, glance in the mirror, and realise your body isn’t quite what it used to be. The routines that worked so magically in your 20s and early 30s suddenly yield less impressive results, and more often than not, it's your midsection bearing the brunt of these changes.

After the age of 35, many women start noticing a significant shift in their bodies. The frustrating part? These changes often accelerate after we hit 40.

As we edge into our forties, we become more prone to conditions like insulin resistance. This isn't just a minor inconvenience—insulin resistance is linked with weight gain, especially around the midsection. Hormonal changes are primarily to blame, but the good news is that this is entirely preventable and reversible.

In this episode, you’ll discover how you can reverse insulin resistance, reduce belly fat and regain muscle tone through dietary adjustments, stress management, and proper exercise.

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Mentioned in this episode:

Buh-Bye Burnout

Gut Instinct: How hidden digestive issues drive down your Energy + mood

Mon, 01 Jul 2024 03:00:00 +1000

I see a lot of CEO’s and busy women who can handle a lot of stress but when it comes to gut symptoms, that can be the unexpected trigger that drives stress and anxiety through the roof.

Symptoms of poor gut function can range from bloating and embarrassing gas to constipation, diarrhoea, abdominal pain, and indigestion. And - you might have leaky gut without experiencing noticeable symptoms.

Gut health has a profound impact on our energy levels, mental focus, productivity, and overall success. For women who are overstressed, exhausted, and burnt out, these symptoms often cascade into what's known as leaky gut.

Leaky gut occurs when the lining of the gut becomes compromised. Given that 70 to 80 per cent of our immune system resides just outside the gut, any breach in this lining allows unwanted particles to trigger the immune system, causing inflammation and whole-body effects, including the brain.

In this episode, I’m sharing the four steps you can take to repair your gut and why simply taking a probiotic might be a waste of your time.

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Mentioned in this episode:

Buh-Bye Burnout

How to get rid of brain fog

Mon, 24 Jun 2024 03:00:00 +1000

Imagine trying to work with a head full of cotton wool. Yes, I’m talking about when our good friend brain fog creeps in and won’t leave you alone.

Brain fog is an issue that I believe far too many women are suffering from. Missing appointments, leaving meetings early, or feeling drained at the end of a less-productive day can all be part of this experience. But here’s the kicker—it could also indicate underlying health issues.

In this episode, I will break down what brain fog is, what causes it, and most importantly, how you can get rid of it.

The key to conquering brain fog lies in identifying and addressing its root causes. Whether it is managing stress, balancing thyroid function, improving gut health, or tweaking your diet, these changes can vastly improve your memory, concentration, and overall mental clarity. Try these tips I’ve mentioned today, and let me know if your brain fog symptoms improve!

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Mentioned in this episode:

Buh-Bye Burnout

Mastering Mood, Energy, and Stress: Pathology Tests Every High-Performing Woman Needs to Know About

Mon, 17 Jun 2024 03:00:00 +1000

As high-achieving women, we often push ourselves to the limit, managing numerous responsibilities while striving to excel in our careers and personal lives. With stacked schedules, many of us don’t notice when our health starts to decline.

We feel more tired, our mood might drop, and we could suffer from increased anxiety or other health issues. But these changes often happen so gradually that they’re easy to ignore. Regular pathology tests can help you catch these changes early, ensuring you can address them before they become more serious.

In this episode, I provide a comprehensive guide on the specific tests to ask for, including thyroid panels, cortisol levels, iron studies, and more, especially tailored for high-performing women with busy lifestyles. It's an informative episode that empowers you to proactively take charge of your health and well-being through effective testing and understanding your results.

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Escape the ovewhelm trap! How to reduce stress & anxiety

Mon, 10 Jun 2024 03:00:00 +1000

Today I'm excited to share some insights on dealing with stress without feeling overwhelmed.

As high-performing women, we've all experienced days when a hefty to-do list felt manageable and others when it felt completely overwhelming. The difference often lies in how much we're overthinking. Overthinking leads to feelings of anxiety, low moods, and eventually burnout.

Avoiding the Overwhelm: The Importance of Positive Thinking

Positive, calming thoughts induce healing hormones and begin to reverse the damage of negative thinking. By recognising the impact of our thoughts, we can start to clear our minds, encouraging thoughts that help us stay content and peaceful.

When we're stressed, our bodies are flooded with cortisol, which drops our IQ and narrows our focus, making it difficult to resolve our issues or find solutions. It's akin to reading a book with your nose pressed against the page; you can only see a few words instead of the whole story.

It’s important to zoom out and look at the whole picture.

How to Navigate Life Without Overwhelm

1. Understand How the Mind Works:

Strategies alone won't create lasting change unless we first understand what's happening in our minds and bodies.

2. Escape Thought Traps:

Identify common triggers that lead to catastrophic thinking.

3. Be Okay with Bad Feelings:

It's crucial to accept negative emotions without trying to resist them. When we resist, they persist.

As you move through your daily challenges, consider how your current mindset impacts your stress levels. What small changes can you make today to break free from negative thought cycles?

How can you encourage a more positive, calm, and rational mindset to improve your overall mood and performance? Take a moment to reflect and commit to one actionable step toward a clearer, more peaceful mind. You've navigated challenges before, and you have the strength and resourcefulness to do it again.

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Fix poor sleep with a circadian reset

Mon, 03 Jun 2024 03:00:00 +1000

Do you ever feel like you're constantly dragging yourself through the day, desperate for bedtime, only to find yourself wide awake when your head hits the pillow?

Or maybe you doze off easily but wake up around 2 or 3am and can't get back to sleep.

If this sounds all too familiar to you, the culprit could be a disrupted circadian rhythm.

What is your circadian rhythm?

Think of it as your body's internal clock, a 24-hour cycle that regulates everything from sleep and wakefulness to hormone production and digestion. When this rhythm gets thrown off whack, it throws a wrench into all those vital processes.

So what are the main causes of this circadian rhythm dysregulation?

Blue Light Overload: Our devices are major offenders, emitting blue light that mimics daylight and suppresses melatonin production.

Shift Work and Travel: If your work schedule constantly flips your sleep-wake cycle, or you're a frequent flyer battling jet lag, your circadian rhythm takes a hit.

Unnatural Light at Night: Evenings spent watching brightly lit screens or working under harsh fluorescent lights can disrupt melatonin production.

Inconsistent Sleep Schedules: Going to bed and waking up at random times throughout the week throws your circadian rhythm into disarray.

Lack of Sunlight Exposure: Sunlight acts as the master cue for our circadian rhythm. Not getting enough sunlight during the day, especially in the morning, disrupts the natural cycle and makes it harder to feel sleepy at night.

The good news is, there's a simple and free way to start realigning your internal clock: sunlight!

Sunlight is the master cue for your circadian rhythm. Aim to get some sun exposure, especially in the morning and evening, around sunrise and sunset. Even ten minutes a day can make a difference.

So ditch the snooze button and embrace the sunrise! Your body will thank you for it.

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Turn Cortisol into Your Ally for High Energy and Performance

Fri, 31 May 2024 03:00:00 +1000

Ever feel like you're dragging yourself through the day, constantly wired but somehow also exhausted?

It could be your cortisol – the stress hormone that plays a surprising role in your energy levels, mood and sleep.

Cortisol, often demonised, has a complex role. It's our main stress hormone, and in the right amounts, it's essential. Think of it as that surge of adrenaline that helps you meet a deadline. However, chronically high cortisol disrupts our health.

The key here is understanding the three stages of the stress response:

Acute Stress: Short-term stress triggers a burst of adrenaline, making you feel super productive but unsustainable.

High Cortisol: This is the "fight-or-flight" mode. You might wake up tired, anxious, and struggle with sleep or digestion.

HPA Axis Dysfunction: Chronic stress depletes cortisol, leading to low cortisol symptoms like constant fatigue, low mood, and brain fog.

I often speak with women who mention that they’re experiencing symptoms of both high and low cortisol, which can lead them down a very confusing path. But it’s common that by the time you’re experiencing symptoms of high and low cortisol, you’re on your way to full-blown HPA axis dysfunction. This is your body sending you a wake-up call that you need to listen to.

Here's how to break the cycle of cortisol imbalance and support healthy levels:

Ditch the Fast: When stressed, prioritise breakfast within 30 minutes of waking.
Manage Your Morning: Skip the sugary cereals and opt for a balanced breakfast with protein, healthy fats, and complex carbohydrates.
Move It or Lose It: Feeling overwhelmed? Don't reach for another coffee. Get moving!

Remember, cortisol is there to help you adapt, but too much is detrimental. By implementing these simple strategies, you can regulate cortisol, optimise your energy levels, and reclaim your peak performance.

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

5 Step Plan from Burnt Out To Your Best

Wed, 29 May 2024 03:00:00 +1000

I speak with a lot of high-performing women who are struggling with burnout.

They’re exhausted all day long yet unable to sleep properly at night, anxious, there’s an endless chatter in their minds and it all feels very overwhelming.

A lot of these women, although suffering from burnout are still high achievers and so they don’t seem to feel like the situation is bad enough to do anything about.

But if left unchecked, burnout can send you down a path of chronic symptoms that leave you feeling unwell for many months, or even years.

Today I’m sharing my five-step plan to help you get out of burnout and back into performing at your best:

Step 1: Acknowledge and Address Your Burnout

Don't brush off burnout as a minor setback. This is a wake-up call to prioritise your well-being. Also ask yourself what is driving you to keep pushing. Are you striving for external validation or clinging to outdated ideas of success?

Step 2: Sleep Isn't Optional, It's Essential

We all know sleep is important, but let me tell you, it's the foundation of everything. When I was burnt out, sleep was the first thing to go. Without quality sleep, your physical and mental performance plummets.

Step 3: Ditch the Convenience, Nourish Your Body

Those late-night takeout binges? Yeah, those have to go. Here's the truth: what you eat directly impacts how you feel. You need to look at swapping convenience for home-cooked meals as much as possible.

Step 4: Quiet the Internal Chatter

Chronic stress often manifests as a constant loop of worries and anxieties – a mental chatter that disrupts your sleep, clouds your judgment, and fuels the fire of burnout.

Step 5: A System Reset

Burnout disrupts your body's natural balance, especially your gut health. This is where a system reset comes in. A healthy gut microbiome is linked to a better mood, improved sleep, and stronger stress resilience.

Remember, this is a roadmap, not a rigid prescription. Be kind to yourself, focus on progress, not perfection. By focusing on these steps, you can reclaim your peak performance and rediscover the joy and fulfilment that fuels your journey.

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Peak Performance For High Achieving Women: Escape the burnout cycle

Mon, 27 May 2024 03:00:00 +1000

Do you ever feel like you're running on fumes?

You're juggling a million things, achieving a huge amount in a day, but deep down, you just feel burnt out. You know that you’re capable of hitting an even higher level, but you often get to the end of the day and fall in a heap.

As a high-achieving woman, I know all these feelings very well and I help women get out of this cycle of constant burnout to move into a state of true peak performance.

So what is peak performance?

Most people assume that peak performance is about superhuman athleticism, but it's about feeling your absolute best and reaching your full potential. It's about having the energy to tackle your goals with laser focus, conquer challenges with a smile, and still have the bandwidth to nurture healthy relationships.

So, how do we ditch the burnout cycle and step into peak performance? Here are three simple yet powerful steps to get you started:

Sleep: Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine to wind down before hitting the hay and try to get to bed prior to 10pm.

Fuel Your Brilliance: Ditch the sugary drinks and processed snacks. Focus on whole foods that give you sustained energy.

Outsmart Your Inner Critic: We all have that pesky voice in our heads that loves to catastrophize and turn tiny problems into mountains. Learn to recognise these negative thought patterns and challenge them.

Remember, peak performance is a natural state waiting to be tapped into. By prioritising your well-being and making small changes to your daily routine, you can break free from the burnout cycle.

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Welcome to Peak Revival

Tue, 21 May 2024 03:00:00 +1000

Are you a high-achieving woman, a professional juggling career and family? Do you find yourself constantly drained by long hours and endless to-do lists? If so, then Peak Revival is for you.

As a naturopath, executive wellbeing coach and mind-body peak performance specialist, I'll be sharing actionable strategies to help you avoid burnout, conquer brain fog, and ditch the stress that's holding you back from feeling and looking your best.

These topics are close to my heart – I've experienced burnout twice myself in my early career. Back then, business felt inherently stressful, and I was pushing myself way too hard. I've learned a lot since then, and I'm here to share those insights and strategies with you.

We'll be looking at practical ways to improve your physical and mental wellbeing through nutrition, psychology, circadian rhythms, and more. I see amazing women in my community every day, and they're capable of incredible things! The problem is, they often prioritise everyone else's needs before their own. This constant self-sacrifice leads to burnout, making everything in life even harder.

But here's the good news: the struggles that you’re facing are fixable and this podcast is here to help.

I can't wait to embark on this journey with you!

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://training.vesnahrsto.com/join-masterclass