05-14-2026IMPACT COUNCIL

Hed: Crunch time? Take health advice from these 23 leaders

From creatine to pickleball, each leader figured out methods to preserve health during stressful periods.

[Photo: Getty Images]

The Fast Company Impact Council is an invitation-only membership community of top leaders and experts who pay dues for access to peer learning, thought leadership, and more.

BY Fast Company Impact Council

Stress is built into every leader’s work life. But sometimes it’s even more intense. Just as airlines say to put on your own oxygen mask before helping others, executives need to take care of their physical and mental health to effectively lead the team and the company.

There’s no one way to do it right, and solutions are as individual as the leaders themselves. That said, there are some buckets that well-being solutions fall into, such as exercise, sleep, and healthful eating. But how those are carried out can vary. We asked our Fast Company Impact Council members what they do to maintain physical and mental health, especially during a crunch time. What they shared can help every leader improve their own personal and work life.

1. USE THE 8-1-1 SYSTEM

For the first few years of the company’s scaling, I followed the principle of “work first, rest later.” However, when burnout began to affect my concentration and decision-making ability, I revised my routine to the “8-1-1” system: 8 hours of sleep, 1 hour of exercise, and 1 hour of mindfulness practice every day. Now, I do Pilates or yoga every day, and I find time to play tennis and golf during the week. I also meditate and repeat mantras for 40 minutes a day, and devote 10–15 minutes of Pranayama to boost my energy. This daily routine helps me stay focused, disciplined, calm, and consistent, which is needed in business. — Victoria Repa, BetterMe

2. RESILIENCE IS A TEAM SPORT

I started running in 2020 during the pandemic, and it’s become a non-negotiable. I’ve now run 12 marathons, including 5 of the 6 World Majors, and just finished the Boston Marathon. What stayed with me from that race wasn’t my time; it was helping another runner cross the finish line. In the middle of something hard, you realize pretty quickly that it’s not just about individual performance. That carries directly into how I lead during crunch time. Running gives me discipline and a clear head, but it also reinforces that resilience is a team sport. You can’t expect people to push through intense moments if they feel like they’re doing it alone. — Meredith Rosenberg, NU Advisory Partners

My workout partner is the single greatest asset—5:30 a.m. every morning, together. And when the pace or demands accelerate, we try to protect the basics. Something is better than nothing: a shorter workout, a walk, more water, a better night of sleep, a few quiet minutes to reset. A hard season can command more hours, but it should not mean self-destruction. — R. Ethan Braden, Texas A&M University

I exercise twice a day for 40 minutes, eat lots of protein (at least 100 grams a day if possible), and keep a positive attitude. Most of all, I do not watch political or related news—on any outlet. I do read the Wall Street Journal business news and watch the stock market. I surround myself with people who have a positive attitude and ban all political conversation in the workplace. The result is a happy environment with common........

© Fast Company