Routine is Revenue

Today, we are talking about mental health from a very different angle, not how to avoid stress, but how to train your mind and body to handle it. My guest is Sam Wones, a former Royal Marine Commando and founder of the Adaptable Human Project.

He is CPD accredited and works with entrepreneurs and special forces to build real stress tolerance, not surface level calm.

If stress is running your business, your decisions or your energy, this conversation will change how you think about your own mental health and, very importantly, how it relates to your business.

KEY TAKEAWAYS


Don’t Chase Calm - Build Stress Handling Capacity: Entrepreneurs can’t eliminate stress; but they can train their nervous system to tolerate and use it.


Routines Protect Your Bandwidth: Simple structures—task lists, bookending the day, micro-breaks—turn chaos into manageable challenge instead of chronic overwhelm.


Beliefs Shape Your Stress Response: The same trigger can either feel like a threat or a challenge depending on how you view that situation and your capacity to handle it. Your beliefs have a big impact on how stressed you feel.


Environment and Breath Are Levers You Can Use : Managing noise, temperature, and using slow, deep, belly breathing gives you on-demand influence over your state.

BEST MOMENTS

Sam: "I think tolerating it, understanding it, and increasing the capacity to deal with it is massive, rather than ignoring it."

Sam: "Having a good routine is really important."

Sam: "The nervous system is built for mobilisation. It's built for action. It's built for hunting and gathering."

Sam: "If you can control your breath in a stress moment, when your breath rate starts or increase, you can have a really positive impact on your stress response."

Ildikó: "To be a successful businessperson, we really do need to pay attention to managing our stress some way."

If you’re building a business on a depleted nervous system and want performance that actually holds, join me inside Routine is Power, where we use my T.E.M.P.L.E. Method™ to rebuild your health routines as real business infrastructure.

https://www.routinerevolution.co.uk

ABOUT THE GUEST

https://adaptablehumanproject.com

HOST BIO

Most capable entrepreneurs are not failing. They are running on depleted personal infrastructure. I work with business owners who are already in motion but quietly heading for burnout. People who know what to do yet feel the strain of carrying everything alone.

I rebuilt my own life and business by fixing my health routines first, not my strategy. That experience became the T.E.M.P.L.E. Method™, a practical framework showing that personal health is business infrastructure.

I am Ildikó Sealey, known as The Routine Queen. I am a Routine & Performance Strategist and leader of the Routine Revolution. Through my work, I help business owners stop leaking time, energy, and momentum, and build performance that actually holds.

My message is simple. Build routines. Bank result$.

https://www.routinerevolution.co.uk

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Build routines. Bank result$.  Because a healthier you makes a wealthier you.

ABOUT THIS ROUTINE RESET

In this short episode I break down Learning and why it quietly leaks time, energy, or momentum for business owners, entrepreneurs and professionals.  You will hear a clear reframe and one practical reset you can apply immediately to stabilise performance without burning out.

NEXT STEP

If this episode highlighted where weak health routines are costing you revenue, book a conversation via this link: https://www.routinerevolution.co.uk/ ABOUT THE SHOW

Routine is Revenue explores how personal health routines become business infrastructure.

Today, we are talking about physical health in a very practical way, not diet or willpower, but how what you eat directly affects your energy, your focus and your stamina in business, my guest is Dr Liz Leigh-Firbank, a PhD, qualified Registered nutritionist who combines deep scientific expertise with lived experience of midlife hormonal change.

If you are tired of feeling drained, feeling foggy or running on empty, the advice in this conversation will help you understand how improving your nutrition can support better decisions and stronger performance.

KEY TAKEAWAYS

Healthy Food Vastly Improves Productivity: Diet is a foundational performance tool; without it, productivity hacks are built on sand.

Routines Beat Willpower: Simple structures like menu planning, smart shopping, and preparing food at home leads to healthy eating becoming automatic.

Fibre and Beans are Power Tools: Wholegrains, beans, lentils and pulses quietly upgrade gut health and energy and improve the brain-gut axis

Midlife Hormones Need Support: As oestrogen declines, nutrition, strength work, and stress tools become vital for protecting brain, heart, and bone health.

Mind the Hidden Gaps: Widespread shortfalls in fibre consumption and vitamin D, once addressed, can significantly improve stamina and resilience.

BEST MOMENTS

Ildikó: “Your business will only ever be as healthy as you.”

Liz: “Something like 96% of adults and children do not get their daily intake of fibre.”

Liz: “Even as an entrepreneur, you need to set aside time for your family or friends and have those moments of eating fresh food together… pleasure is important when it comes to food.”

Liz: “It's not that you can't eat certain things, is that you don't want to eat just those things or too many.”

Liz: “Having a weekly menu is really good. When you go shopping, have in mind what you're going to have every day, because that helps you plan ahead.”

If you’re building a business on a depleted nervous system and want performance that actually holds, join me inside Routine is Power, where we use my T.E.M.P.L.E. Method™ to rebuild your health routines as real business infrastructure.

ABOUT THE GUEST

linkedin.com/in/liz-leigh-firbank

https://www.nhs.uk/conditions/vitamins-and-minerals

HOST BIO

Most capable entrepreneurs are not failing. They are running on depleted personal infrastructure. I work with business owners who are already in motion but quietly heading for burnout. People who know what to do yet feel the strain of carrying everything alone.

I rebuilt my own life and business by fixing my health routines first, not my strategy. That experience became the T.E.M.P.L.E. Method™, a practical framework showing that personal health is business infrastructure.

I am Ildikó Sealey, known as The Routine Queen. I am a Health for Wealth Strategist and leader of the Routine Revolution. Through my work, I help business owners stop leaking time, energy, and momentum, and build performance that actually holds.

My message is simple. Build routines. Bank result$.

https://www.encorepreneurs.club/my-gift-to-you

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Build routines. Bank result$.  Because a healthier you makes a wealthier you.

ABOUT THIS ROUTINE RESET

In this short episode I break down Prioritisation and why it quietly leaks time, energy, or momentum for business owners, entrepreneurs and professionals.  You will hear a clear reframe and one practical reset you can apply immediately to stabilise performance without burning out.

NEXT STEP

If this episode highlighted where weak health routines are costing you revenue, book a conversation via this link: https://www.routinerevolution.co.uk/ 

ABOUT THE SHOW

Routine is Revenue explores how personal health routines become business infrastructure.

Most business owners are working hard enough, yet they are struggling because they don't realise that their personal operating system is under pressure. If you are building a business or career but feel like a stiff body builder because you are carrying everything on your own. This conversation is for you.

Today. We are talking about physical health through movement, and why making an effort is not the issue. I'm Ildikó Sealey, leader of The Routine Revolution, and I'm joined today by Mark Broadbent founder of the MoveBetter.Club. He is a movement specialist who, after decades in the industry, is challenging traditional fitness.

Together, we explore why daily movement and not daily workouts is what protects energy, resilience, and independence as you build a business or career, regardless of the stage in life you are at.

KEY TAKEAWAYS


Daily Movement is The Foundation: Prioritising your health and daily movement isn’t a nice to have – it’s the infrastructure that protects your longterm energy, focus, and ability to keep performing in business and life.


You’re Not Stiff Because You’re Old: You’re stiff because you stopped moving. Modern, sedentary life and “all or nothing” workouts quietly erode mobility, resilience, and independence.


Recovery is Where Progress Happens: Work hard 2–3 times a week, then balance that with easier walking and mobility days so your body can adapt, repair, and keep supporting your work long term.

BEST MOMENTS

Mark: "At some point we stop looking at exercise as play, and we label it as exercise, and then suddenly it becomes a chore that people don't want to do. People have forgotten that it feels good to move".

Mark: "(Get) fit for what you do or fit for what you want to do".

Mark: “Everyone can find 5–10, minutes a day. You can do it at home you haven't got to be anywhere special.”

Ildikó: “Just move your whole body and use your own body weight rather than use a string of gym equipment.”

If you’re building a business on a depleted nervous system and want performance that actually holds, join me inside Routine is Power, where we use my T.E.M.P.L.E. Method™ to rebuild your health routines as real business infrastructure.

ABOUT THE GUEST

https://www.movebetter.club

https://www.youtube.com/markonefitness

HOST BIO

Most capable entrepreneurs are not failing. They are running on depleted personal infrastructure. I work with business owners who are already in motion but quietly heading for burnout. People who know what to do yet feel the strain of carrying everything alone.

I rebuilt my own life and business by fixing my health routines first, not my strategy. That experience became the T.E.M.P.L.E. Method™, a practical framework showing that personal health is business infrastructure.

I am Ildikó Sealey, known as The Routine Queen. I am a Health for Wealth Strategist and leader of the Routine Revolution. Through my work, I help business owners stop leaking time, energy, and momentum, and build performance that actually holds.

My message is simple. Build routines. Bank result$.

https://www.encorepreneurs.club/my-gift-to-you/

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/