We’re already two weeks into 2025—how’s your energy? Are you proactively managing your health, focus, and the choices that matter most to make this your most productive and fulfilling year yet?
Here’s a wake-up call: Over half of managers (53%) report feeling burned out at work, according to Harvard Business Review. And employees aren’t far behind.
Let that sink in. Burnout is real, and it can lead to real consequences on all aspects of your professional and even personal life. And it’s a barrier to everything you’re working to achieve.
So, what can we do about it? As leaders, managers, and professionals, it’s our responsibility to take ownership of our health and energy—not just for ourselves, but for the people and projects that depend on us.
Energy is physical. It’s mental. It’s emotional. It’s relational. And yes, it’s multifaceted—it takes effort to keep the tank full and burnout at bay.
If you’ve been feeling drained or struggling to stay sharp, now is the time to hit reset. Let’s commit to a different approach this year:
- Ditch the dead weights that drain you.
- Create a buffer zone for your energy and well-being.
- Take small, powerful steps to recharge and thrive.
This week’s focus? Understanding your energy drains and unlocking the powerful link between your gut and productivity.
Step 1: Energy Audit — Where Are You Losing Power?
Energy fuels everything you do—but it’s often invisible drains like stress, poor sleep, or bad habits that steal it from us.
Take 5 minutes today to perform a simple Energy Audit:
- List Your Top 3 Energy Drains: Examples: Late-night work, skipping meals, too much caffeine, or endless meetings.
- Identify 3 Energy Boosters: Examples: A brisk morning walk, a gut-friendly breakfast, or a midday mindfulness break.
👉 Quick Win: Pick ONE drain to delete and ONE booster to add this week.
Why It Matters: Energy isn’t infinite—you know when you’re at your best and when you’re dragging. By eliminating drains and amplifying boosters, you protect your vitality and elevate how you show up every day.
🔥 Dr. Nandi’s Energy and Focus Hacks:
- Apply the Early to Bed, Early to Rise Playbook: Ditch the nighttime doom-scrolling and get an extra hour of sleep. Wake up 30 minutes earlier to meditate, breathe, and reflect—it’ll leave you calmer, more focused, and ready to conquer the day.
- Use 90-Minute Focus Blocks to Win the Day: Dive into uninterrupted work for 90 minutes. No meetings. No notifications. No distractions. Follow it with a 10-minute movement or hydration break. Find another block later in the day and repeat. Track your progress over two weeks and watch your productivity soar.
Step 2: The Gut-Productivity Connection You’re Ignoring
Your gut does more than digest food—it’s the foundation of energy and focus. When your gut is out of balance, you experience:
- Inflammation: A condition that fuels fatigue, brain fog, and even disease!
- Energy Crashes: The yo-yo effect leaves you dragging in the afternoon and reaching for more caffeine. It’s a vicious cycle.
A balanced gut, on the other hand, gives you:
- Mental Clarity: Sharper focus and decision-making.
- Sustained Energy: The power to tackle your day without crashing, and a smooth consistency that makes all the difference.
👉 Take Action with 3 Simple Gut-Health Strategies to Boost Energy + Productivity:
- Hydrate Smarter: Start your day with 12 ounces of water + lemon + a pinch of salt to reduce inflammation and energize your body.
- Eat Nutrient-Dense, Fiber-Rich Foods: Your gut thrives on fiber. Add leafy greens, berries, or beans to your meals. Aim for 30g of fiber daily, plus prebiotics and probiotics like kimchi or yogurt.
- Fix Your Breakfast: Ditch sugary pastries and fuel your focus with one of the following options. A smoothie with protein, spinach, and chia seeds; OR steel-cut oats, berries, and a banana; OR scrambled eggs with spinach and a bran muffin. Rotate these through the week.
🔥 Dr. Nandi’s Gut-Friendly Hack:
You can prepare a gut-friendly snack kit for your workday: Try nuts, seeds, veggies with hummus, or plain Greek yogurt with berries. I never leave home without healthy snacks like these—they’re simple, satisfying, and keep you focused.
How These Steps Work Together
By auditing your energy and boosting your gut health, you’re laying the foundation for consistent, focused productivity and better performance. Small shifts like these can deliver big returns over time. It’s up to you to implement them.
- For more tips like these to achieve improved gut and cognitive health, pick up a copy of my New York Times bestselling book Heal Your Gut, Save Your Brain: The Five Pillars of Enhancing Your Gut and Optimizing Your Cognitive Focus (Mayo Clinic Press, October 2024).
Thought to Reflect On:
What’s one energy-draining habit you’ll eliminate this week? And how will you fuel your gut to supercharge your focus? Choose wisely.
Start now—your future self will thank you.
Stay energized and stay vital,
Partha Nandi, MD
Keynote Speaker on Vitality at Work & New York Times Bestselling Author
P.S. Share this newsletter with a colleague or a member of your team. You can help hold each other accountable on the journey to improved vitality at work.
