Five Ways to Stay Healthy as an Entrepreneur


adam health

Late night coding sessions. Multi-day sprints to hit a feature release deadline. Road shows with potential investors. Coffees, lunches, dinners, and drinks with people vying for your time and attention. The list goes on and on for entrepreneurs. Startup life gets squeezed in, and health gets squeezed out. We find ourselves leveling up our business but leveling down our own wellness. What’s an entrepreneur to do? Here are 5 hacks and habits that can keep your health and fitness on track without dragging you or your business down.


Before the hustle of the day begins, sneak in an hour to yourself to level up your mental and physical fitness.

  • Start with 20 minutes of movement. This could be as simple as stretching or as intense as a full blown workout. It doesn’t have to be fancy. Just get your body moving for 20 minutes.
  • Spend the next 20 minutes reading or listening to personal development material. Putting yourself in a mindset of growth to start your day can have profound impacts on how you approach situations that arise over the coming hours.
  • Spend the final 20 minutes of your Power Hour visualizing and executing your day. Have a big pitch you’ve been preparing for? Picture yourself nailing it and landing the business. Have a feature release going live? Picture it going smoothly to the delight of customers. If you don’t know how you want your day to go, it’s much more likely to get off course. Visualizing helps you minimize this.


For most of us, meetings fill up a good chunk of each day. Why spend them inside sitting in a chair when there’s a world of sidewalks, parks, and sunshine outside our door? Not only does taking a walking meeting level up our health, it has also been shown to increase creativity and productivity, which can help make the most of our meetings.


Gone are the days of 2 hour sessions in the gym. Unless you’re a bodybuilder or professional athlete, modern science has shown we can have incredibly positive effects on our health and fitness through short, but intense workouts. You don’t even need fancy equipment to get them done. Some basic sprints, burpees, pushups, and squats is all you need. The best part? No matter if we’re at home, on the road, or in the office, we can squeeze in 15 minutes of hard work.


Busy lives tend to produce busy eating habits, which unfortunately can include processed snacks, fast food, and airport binges. Intermittent fasting can help us minimize a lot of the damage from these rushed eating lifestyles. What is it? Keep your “eating window” each day to 8 hours or less. That could be from 8am to 4pm, 12pm to 8pm, or anything in-between. Just keep it to 8 hours, and you’ll minimize the quantity of food you’re eating each day and will give your body time to repair and recover.


“I ate 7 chocolate chip cookies at work today.” I’m sure you’ve heard or said something similar recently. When snacks are in abundance at our offices, it makes it far too easy to continually eat as a way to pass the time. As humans, we’re much better at controlling our environment than we are at controlling our temptations. By keeping unhealthy snacks out of the kitchen, whether that be at home or work, we make it much easier to stick to positive habits and minimize our collateral snack damage.

These are simple, but effective, hacks and habits that we as entrepreneurs can implement into our daily routines today. They aren’t difficult, but they do take a bit of effort. Even small changes can make all the difference in keeping our minds and bodies healthy while building our companies. What habits do you have that help you #levelup your health, and in turn your business? Let me know on Twitter or in the comments below.