Long hours, constant travel, and high-pressure negotiations can make it difficult to maintain consistent sleep, nutrition, and exercise routines – the very foundations of sustained performance and well-being. How can women dealmakers in particular put themselves first and better manage their mental and physical health to help them achieve more in their careers? Corporate health coach Sarah Stannard recently met with female dealmakers to share her advice.

Sleep: The Ultimate Performance Enhancer

Sleep isn’t a luxury –  it’s a necessity. Poor sleep is linked to chronic illnesses, cognitive decline, and emotional exhaustion. Women are 40% more likely than men to suffer from insomnia, and lack of sleep can lead to poor decision-making, increased stress, and even weight gain due to hormonal imbalances.

The key? Protect your sleep like it’s your job. Aim for 7.5 hours a night, maintain a consistent sleep schedule, and practice good sleep hygiene: limit screen time before bed, reduce caffeine intake in the afternoon, and create a restful sleep environment. Even small changes, like getting morning sunlight or keeping your bedroom well-ventilated, can make a big difference.

Nutrition: Balance Blood Sugar, Boost Energy

Busy schedules often lead to skipped meals or sugar-laden snacks. But blood sugar spikes and crashes can wreak havoc on your energy, mood, and focus. Instead of calorie counting, focus on blood sugar balancing, a method that emphasizes eating every 3-4 hours, including protein with every meal and snack, and choosing complex carbs like sweet potatoes and quinoa over refined ones.

Keep healthy snacks like nuts, hummus, or berries on hand, and plan ahead when dining out. A little preparation can help you avoid the energy dips that derail your day.

Movement: Build Strength, Maintain Mobility

Exercise isn’t just about fitness, it’s about longevity and resilience. The number one reason people enter care homes later in life? Loss of mobility. Strength training, especially for the legs and core, is essential. Walking, stretching, and low-impact workouts like yoga or Pilates can also help reduce stress and improve sleep.

If time is tight, take calls while walking or do short workouts at home. Consistency, not perfection, is the goal.

Mindset: Small Steps, Big Impact

Change doesn’t happen overnight. It takes about 66 days to form a new habit, so start small. Prioritize three non-negotiables: sleep, protein, and movement. Use tools like AI to plan meals or track habits, and don’t be afraid to seek support, whether through coaching or community.

Ultimately, putting yourself first isn’t selfish, it’s strategic. When your body and mind are well cared for, you show up more focused, energized, and resilient. And in the world of dealmaking, that’s a competitive edge worth investing in.