Struggling to stick to your training plan despite having all the information? The problem isn't your willpower—it's your mental bandwidth.

In this episode, we dive into why high-achievers find themselves too mentally drained to execute even the best physical training programs.

Discover the three biggest energy vampires maxing out your bandwidth (poor boundaries, unresolved mental clutter, and no recovery system), plus two immediately actionable strategies to reclaim your mental energy:

The 10-Minute Shutdown Ritual and protecting your peak morning hours. If you're succeeding everywhere except your physical transformation, this episode reveals what's really holding you back.

Episode Summary: Physical transformation requires more than a workout plan—it demands mental energy. This episode explores why driven professionals struggle to execute on their fitness goals despite having all the knowledge and strategy they need.

What You'll Learn:

• Why mental bandwidth is the missing link in your physical transformation
• How your brain uses 20% of your total energy (and why you feel exhausted without physical exertion)
• The "maxed out bandwidth" analogy: why too many open mental tabs crash your system
• Context switching: the hidden energy drain destroying your productivity and motivation

The 3 Biggest Energy Vampires:

1. Poor Boundaries - Why checking work emails in the evening destroys your recovery and keeps you in perpetual work mode
2. Unresolved Mental Clutter - How avoided conversations, unmade decisions, and looming problems drain energy in the background
3. No Recovery System - Why doom scrolling isn't rest and comparison syndrome on social media leaves you depleted

2 Immediately Actionable Solutions:

Action #1: The 10-Minute Shutdown Ritual

• Brain dump everything still on your mind at day's end
• Identify tomorrow's top 1-3 priorities
• Create separation between work and personal life
• Allow your brain to actually relax

Action #2: Protect Your Peak Hours

• Block off the first 1-2 hours of each morning
• No phone, no emails, no external demands for the first 30 minutes
• Focus on YOUR high-value priorities before reacting to others
• Win by lunchtime by completing what matters most

Key Insight: "You can have the perfect training program and nutrition plan, but if your mental bandwidth is maxed out, you're not going to execute."

Why This Matters: Physical transformation isn't just about training and nutrition; it's about having the mental capacity to show up consistently. This holistic approach addresses WHY you're not doing the workouts, not just WHAT workouts to do.

Challenge: Pick ONE strategy; either the 10-Minute Shutdown or protecting your morning hours; and commit to it for the next month.

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• Episode Quotes:

  • "When we're not managing our mental energy, we're just gonna be flat"
  • "Worry is essentially visualizing something negative happening in the future"
  • "Mental performance drives physical performance"

  
  

Feeling knackered by 3pm? Operating on adrenaline and caffeine just to get through the day? You're not alone – most people are walking around in energy bankruptcy, making withdrawals from an overdrawn account.

In this episode, Rob breaks down the Energy Bank Account concept and reveals why physical energy is the foundation for everything else in your life – your mental sharpness, emotional resilience, family presence, and work performance.

You'll discover:

• The four key energy deposits: sleep, nutrition, movement, and recovery
• Why exercise actually gives you energy (not takes it away)
• How to conduct a practical energy audit in under 5 minutes
• The biggest mistake people make when trying to improve their energy (hint: it's the "all or nothing" approach)
• Why Rob has more energy at 48 than he did in his early thirties

This isn't about perfection or overhauling your entire life on Monday. It's about systematically managing your energy so you can show up as the person you want to be – more patient with your children, sharper in meetings, and capable of living life by design, not by default.

Remember: You're way more capable than you allow yourself to believe

In todays episode I sit down with head of nutrition & lifestyle in TELOS John Touhy. John is a strength coach, but also a nutritionist. Who is completing a masters in nutrition.

We discuss 5 principles we feel are absolutely key to promoting longevity .

As I push approach the half century, I've no intention of slowing down. In fact, I want ti gain strength & fitness.. and improve overall health. If you are of a similar mindset. You'll enjoy this episode. Pop on your take aways to @rob_telos on instagram. Or info@yourtelos.com & give John a follow @jjtuohy on instagram

In todays episode I go over some key principles to consider, if we are to avoid the deathbed regrets so many are moving towards. We have only one lifetime. Wasting time, is wasting life.Listen out for the TELOS system I'm giving away in this episode also. All in a timely 17 minutes.

In todays podcast, I share one key for growth and progress. It applies to all aspects of life. It is about who we surround ourselves with . From business, to physicality, to anything you care to mention . We will progress to levels we could not progress to otherwise, if we can have regular inspiring conversations with those similar mindsets & goals. As this is what influences our actions, and its our actions that create our results. All within 20 minutes. Do drop over any comments or questions to infof@yourtelos.com or DM me on instagram @rob_telos

I set a personal best on Saturday. Swimming 12 kilometres. Almost double my previous personal best. There were many lessons from this whole process.. I share one vital lesson in this podcast. This is only for you for those who are interested in pushing themselves physically, promoting longevity & determined to get more from themselves. All in under twenty minutes. Pop over your thoughts or questions to @rob_telos on instagram or by email to info@yourtelos.com

In this episode I sit down with one of Irelands top big wave surfers Ollie O'Flaherty. We discuss his journey from starting our as a kid, surfing ankle high waves. To tacking some of the most dangerous waves in the world. Ollie has surfed with some of the best big waves surfers from around the world, right in Ireland. This is one sport in Ireland that I don't think gets the recognition it deserves. Few other sports involve such risks, and indeed rewards. I hope you enjoyed the conversation as much as I did.

Todays episode was partly inspired by an 71 Red Convertible Pontiac. Within the podcast I discuss how I use our coaching framework as a guide fro living. And provide some tools I'm using to promote strength & longevity as I move towards the half century. Pop me feedback or question to @rob_telos or mail info@yourtelos.com. If your are getting value from the podcast, you would massively help me out of you rated in, and subscribed! So please do. Cheers. Rob