🧠 “Most leaders I work with think better health comes from adding more…more supplements, more protocols, more

But the real shift is subtraction… not addition. We’ve overcomplicated something that is fundamentally biological.

The human system didn’t evolve needing 17-step morning routines. It evolved needing rhythm, recovery, and enough space to function well.

🔬 The science here is surprisingly consistent:

Chronic overload… whether cognitive, emotional, or behavioural… drives what we call allostatic load - The cumulative “wear and tear” on the body from doing too much, too often, without recovery (McEwen et al., 2015 - https://pubmed.ncbi.nlm.nih.gov/26404710/)

This is associated with:

• Impaired decision-making 🧠

• Disrupted sleep architecture 😴

• Increased inflammation 🔥

• Reduced metabolic efficiency ⚙️

In simple terms…

More inputs don’t always equal better outcomes…often, they just create noise. And noise is expensive for a high-performing brain.

💡 So what does subtraction actually look like in the real world?

Not a retreat to zero…but a deliberate removal of friction:

• Fewer, more consistent habits 🔁

• Simplified nutrition over optimisation obsession 🥗

• Clearer boundaries around time and energy ⏱️

• Less cognitive switching during the day 🔄

• Removing “low-value health tasks” that create guilt, not gain

Because the goal isn’t to do everything…it’s to make the right things easier to repeat.

📉 Small subtraction → less friction

📈 Less friction → more consistency

🚀 More consistency → better long-term health outcomes

Simple… not easy… but very real.

High performance is built by creating space for the system to work as it’s designed to. That’s the work we do every day… simplifying health so it actually fits into real lives