Champions Plan Their Recovery, Here’s Why You Should Too: Part 2

I used to be that guy who would crush coffee the second my alarm went off.

Before my feet hit the floor, I was already thinking about that first sip. I’d have some water too, but only after my coffee. My body was a machine, and caffeine was the fuel that got me going.

Then I’d hit 2 PM and feel like I got hit by a truck.

The way you fuel your body in the morning sets the tone for your entire day. And if you’re running on adrenaline and caffeine like most insurance professionals I know, you’re probably grinding yourself into the ground without even realizing it.

Last month on the podcast, I sat down with Pete Mueller, a guy who’s been coaching executives since 1990. He works with people who operate at the highest levels, and what he told me changed how I think about my morning routine, my energy, and honestly, my entire approach to food.

 

The Coffee Problem You Didn’t Know You Had

Pete dropped something on me that I’ve been experimenting with ever since: wait at least 60-90 minutes after you wake up before you have your first caffeinated drink.

I know what you’re thinking. “Andy, are you insane? I need my coffee.”

Hear me out.

When you wake up, your body naturally produces something called adenosine. It’s part of your natural energy cycle. But when you slam coffee first thing, you’re blocking that adenosine from doing its job. You’re essentially hijacking your body’s natural rhythm.

That’s why you crash at 2 PM.

Since I started waiting (even just 60 minutes), I don’t get that anxious, out-of-body feeling I used to have some mornings. And I definitely don’t hit that wall in the afternoon like I used to.

 

You’re Not Just Biology

Here’s where Pete really got me thinking.

We love to focus on the physical side of health: what we eat, how much we sleep, whether we’re hitting the gym. That’s biology, and it matters. But Pete reminded me that we’re not just biological machines.

We’re biopsychosocial. And spiritual.

That means everything is connected. Your diet. Your stress levels. Your relationships. Your downtime. Even how you feel when you’re alone and there’s nothing to do.

If you’re anxious sitting still, that’s telling you something.

If you’re using food to cope with pressure, that’s telling you something.

And if you’re prioritizing the next deal over your next meal, that’s definitely telling you something.

 

Put Your Own Oxygen Mask On First

Every time you get on a plane, they tell you the same thing: Put your own oxygen mask on first. But most of us don’t actually live that way.

I asked Pete what he’d tell an executive who’s grinding, outworking their health, and running on fumes. His answer was simple but not easy:

You have to ask yourself why.

Why are you working this hard? Why are you prioritizing the next deal over your own well-being? What’s driving this?

That’s a question only you can answer. But until you do, no diet plan or morning routine is going to stick.

 

The Sacred Habit

Pete talked about making your health sacred. Not just another task on your to-do list, but something that’s non-negotiable.

For me, that started with my morning. Waking up, getting some sunlight, letting my body do what it’s designed to do before I hijack it with caffeine.

For you, it might be something different. Maybe it’s meal prepping on Sundays so you’re not eating fast food between appointments. Maybe it’s actually taking a real lunch break instead of scarfing down a sandwich at your desk.

Whatever it is, make it sacred.

Because here’s the truth: You can’t hit your full potential if your body is running on fumes. You can’t show up as the version of you that your clients, your team, and your family deserve if you’re treating yourself like a machine.

 

What You Can Do Today

Here’s where the rubber meets the road:

Experiment with your morning: Try waiting at least 60 minutes after you wake up before you have coffee. See how it affects your energy throughout the day.

Ask yourself why: Why are you prioritizing work over your health? Get honest about what’s driving your behavior.

Make one thing sacred: Pick one health habit (just one) and make it non-negotiable this week. Protect it like you’d protect your biggest client meeting.

Listen to the full episode: Pete drops even more wisdom about how executives can train like corporate athletes without sacrificing their health.

Catch the episode on the Accelerate Your Insurance Sales Podcast on Apple, Spotify, and YouTube.

You didn’t get into this business to burn out. You got in to build something that lasts.

That starts with you.

If you found this helpful, share it with someone in your network who needs to hear it. And if you’re not already subscribed to the podcast, now’s the time.