Tom Waite Health Coaching

Health Coach

Personal Training

Certified Personal Trainer

Most execs don’t notice the decline until it starts to cost them.

Energy crashes in meetings. Brain fog during deals. Bloating, back pain, or just not liking what they see in the mirror.

It starts small: skipped workouts, poor sleep, more caffeine. But over time, it turns into a real liability. 

Professionally. Personally. Physically.

That’s where we come in.

We work with high-level founders, execs, and board-level leaders to transform their health and body, without disrupting their schedule, social life, or performance.

Our system combines biometric data, wearable integration, targeted strength training, and a tailored performance framework to rebuild energy, drop 10–20kg, and restore clarity, confidence, and control.

This isn’t a PT app, a generic plan, or a “health kick.”

It’s a high-accountability transformation, built for operators who can’t afford to lose their edge.

If your body is becoming a liability instead of an asset, it’s time to take it seriously.

📩 Message me to learn about our private programme 

Leadership isn't proven by a title.

It's proven by how many people you empower.

The leaders who create the deepest impact aren’t the ones with the loudest voices or the biggest résumés.

They’re the ones who leave people stronger than they found them.

And it's not just true in business.

It’s true in health, in family, in every area of life.

Because leadership isn’t about control.

It’s about influence.

And influence is earned by how you show up.

I’ve seen this first-hand coaching executives and founders.

The measure of whether I’ve done my job isn’t in results or before and afters.

It’s when they no longer need me, because they’ve learned to lead themselves.

Here are 5 things the best leaders I’ve worked with do consistently:

1️⃣ Model what you expect. 
Don’t demand discipline if you don’t live it.

2️⃣ Build capacity, not dependency. 
When people believe they can do it themselves, you’ve succeeded.

3️⃣ Lead through presence, not pressure. 
Your energy teaches more than your words ever will.

4️⃣ Acknowledge the process, not just the outcome. 
Confidence and resilience grow when effort is valued.

5️⃣ Protect your foundation. 
Health, energy, focus, they’re not extras, they’re leadership assets.

Leadership isn’t proven by how many people follow you.

It’s proven by how many leaders rise because of you.

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Tom Waite

Helping executives and founders live and lead longer | Build a body that matches your ambition.

Your greatest influence isn’t found in a title.

It’s in how human you’re willing to be.

Machines will keep getting better at being machines.

The real advantage for us? 

Becoming better at being human.

People don’t remember the spreadsheets you balanced or the deadlines you hit.

They remember how you made them feel.

Here are five human strengths worth protecting, and how they create impact everywhere:

1️⃣ Empathy & Emotional Intelligence
 ↳ Data can inform. Only humans can understand.
 💬 A friend who listens with empathy often sparks more change than a manager with a plan.

2️⃣ Trust & Presence
 ↳ Technology can connect us. It can’t replace presence.
 🤝 Trust is built in the quiet moments when people feel seen and valued.

3️⃣ Compassion in Action
 ↳ Algorithms optimise efficiency. Humans offer care.
 🏥 A small act of kindness at the right moment can shift someone’s entire day.

4️⃣ Judgment & Integrity
 ↳ Systems can suggest. Only people can choose with values.
 ⚖️ Leadership is choosing not just what works, but what’s right.

5️⃣ Vision & Inspiration
 ↳ Data predicts trends. Humans move hearts.
 🚀 A single voice filled with conviction can rally a team, a family, or a community.

What fails:

 • Leading with control instead of connection
 • Confusing authority with influence
 • Measuring only numbers

What works:

 • Listening deeply before acting
 • Building trust through consistency
 • Inspiring through vision and values

Leadership isn’t about position.

It’s about presence.

Where in your life can you lead by being more human? 👇

♻️ Repost if someone in your network needs this reminder.

 Follow Tom Waite for posts that help you live and lead longer.

Scrolling makes you reactive.

Strolling makes you reflective.

Most people think burnout comes from overwork.

But often, it’s from overstimulation.

Every scroll, ping, and swipe spikes dopamine.

You feel busy, but not fulfilled. 

Stimulated, but not stable.

Your brain gets stuck in survival mode:

• Constant mental noise
• Shorter attention spans
• Less empathy and patience

When you walk, disconnect, or move slowly, the chemistry flips.

Serotonin and oxytocin rise.

Prefrontal activity (the logic and leadership center) comes back online.

You start to think clearly again.

That’s not just relaxation, it’s regulation.

And regulation is what separates reactivity from leadership.

High performers aren’t the ones doing the most.

They’re the ones thinking the clearest.

3 ways to expand your mind:

 1️⃣ Redesign your digital space.

Remove social apps from your home screen and turn off “suggested” feeds. Increase scrolling friction, regain focus.

2️⃣ Notice the world again.

Your brain filters out what you stop paying attention to. Sit quietly. Observe nature. Look for patterns, light, and sound.

3️⃣ Make a new connection.

Speak to your barista. Compliment a stranger. Connection activates neurochemicals that scrolling can’t replicate.

Reactivity shrinks your world.

Reflection expands it.

Follow Tom Waite for posts that help you live and lead longer.

I don’t coach everyone, not because I can’t..

but because alignment matters.

If we’re not aligned, no system, plan, or check-in will save it.

Over the years, I’ve learned that the wrong fit drains energy, for both sides.

Who it isn’t for:

❌ Showing up to tick a box.

You’ll be challenged, physically, mentally, emotionally. Discomfort is where you'll find growth. 

❌ Validation.

If you’re looking for agreement, ChatGPT can give you endless amounts of it.

❌ False positivity.

Telling me everything’s fine when it isn’t. We can’t fix what we refuse to face.

Who it is for:

✅ People who take ownership. 

Who want to understand themselves, not just fix themselves.

 ✅ People who value connection.

Trust, openness, and real conversations.

 ✅ People who are honest.

Especially when it’s uncomfortable.

I don’t expect perfection. 

I do expect honesty.

Because that’s where real progress begins.

Coaching isn’t about motivation or macros.

It’s about alignment: between your values, your actions, and the life you say you want.

If that sounds like you, we can talk.

DM me for more info.

Stress isn’t always about what happens.

It’s about the meaning you give it.

The same deadline can crush one person and sharpen another.

The same challenge can feel like pressure to one, and purpose to another.

Stress isn’t the enemy.

What matters is your relationship to it.

Too little stress, and you drift, bored, unmotivated, disengaged.

Too much, and you burn out, anxious, exhausted, overwhelmed.

But in the middle, something powerful happens.

Stress turns into fuel.

✅ Focus
✅ Creativity
✅ Motivation

That’s the zone high performers learn to find.

Not by eliminating stress, but by shaping how they meet it.

In periods of stress, don’t just ask:

“How do I get rid of this?”

Ask:

“What meaning am I giving this?”

“How can I use it to grow or move forward?”

How to reshape stress into fuel:

1) Reframe it

 Instead of “I’m anxious,” try: “This outcome matters to me, my body is preparing itself to perform.”

That shift turns stress from threat → readiness.

2) Watch your labels

 Words matter. If you call stress “unbearable” or say you “can’t deal with it,” you lock yourself into that state.

 Name it differently, and you change how you experience it.

3) Zoom out

 Use the 10–10–10 rule: How will I feel about this in 10 minutes, 10 months, or 10 years?

 Most stress shrinks when you stretch your perspective.

4) Siphon it off

 Think of stress as a bucket. If you never drain it, it overflows.
 Build habits that empty the bucket: walks without headphones, journaling, naps, or time in nature.

 Most overwhelm isn’t from “too much stress” - it’s from never releasing any.

5) Channel it

 Stress is stimulation. Direct it with intention.
Treat physical training as an outlet for mental tension.

Stress without direction burns you out. 

Stress with direction pushes you forward.

Follow Tom Waite for posts that help you live and lead longer.

You don’t want to lose weight.

You want to be the best version of yourself.

The version that wakes up sharp, calm, and ready.

The version that walks into a room and feels in command again.

The version your partner looks at and feels proud of, not just for what you’ve built, but for who you are.

Most people say they want to “lose weight."

But after 11 years of coaching executives, I’ve never met anyone who actually cared about the number on the scale when it came to it. 

What they really wanted was something deeper.

They wanted to feel in control again, of their body, their mind, their energy.

They wanted to trust themselves, to stop saying “I’ll start Monday” and actually follow through.

They wanted to look in the mirror and see a leader who still has it, the focus, the discipline, the spark.

Because deep down, it’s not about fat loss.

It’s about identity loss.

The moment you realize the habits that built your career are now costing your health.

In the age of AI, energy and clarity are the new currency.

You can’t afford to be foggy, fatigued, or distracted.

The world is accelerating, and only those with the physical and mental bandwidth will keep pace.

It’s not the technology that will outpace you.

It’s your own biology if you keep ignoring it.

The same drive that built your success is now working against you.

The caffeine, the skipped meals, the late nights, the pressure, it all worked, until your body started calling time.

Now it’s showing you what your calendar won’t: you can’t keep driving on empty.

The truth is, you don’t want to shrink.

You want to expand, in strength, in energy, in presence.

You want to feel capable of leading, providing, and living fully.

You want your health to match the life you’ve built.

Weight loss is just the surface.

What you’re really after is power, physical, mental, emotional.

Because when your body performs, everything else follows.

Follow Tom Waite for posts that help you live and lead longer.

If you want to change the world, start small.

Admiral McRaven, who led over 60,000 Navy SEALs, once said:

“If you want to change the world, start by making your bed.”

It’s not about the bed.

It’s about how you show up for the smallest commitments in your life.

Because high performance doesn’t start with massive action.

It starts with follow-through.

With doing what you said you’d do, even when no one’s watching.

In 11 years of coaching executives and founders, I’ve learned this:

The ones who grow fastest don’t chase intensity.

They build identity.

They treat discipline like self-respect.

They don’t wait for motivation, they build momentum.

And they understand that energy, health, and consistency are leadership currencies.

If you can’t lead yourself, you can’t lead anyone else.

Start with the smallest promise you’ve been breaking.

Do it today.

Then do it again tomorrow.

Because how you do one thing is how you do everything.

Follow Tom Waite  for posts that help you live and lead longer.

Burnout is much more than stress. 

It literally rewires your biology.

I see it even in the highest-performing clients.

Not just long hours or heavy workloads, but a shift:

Less joy in things that used to excite them.
A lack of motivation.
A vacant stare.

And it’s not only mental.

It’s a biological shift happening underneath.

⚠️ Brain restructuring
 The calm, focus center (prefrontal cortex) shrinks while the alarm center (amygdala) grows. Thinking clearly gets harder.

⚠️ Sleep fragmentation 
 Deep sleep breaks apart, mornings feel heavy no matter how long you rest.

⚠️ Cortisol flattening
Your stress hormone curve collapses, leaving you wired at night and drained in the morning.

⚠️ Heart rhythm loss
Heart rate variability tanks, your heart struggles to shift between stress and recovery.

⚠️ Inflammation spike 
 The immune system stays switched “on,” driving fatigue, soreness, and long-term risk.

⚠️ DHEA decline
 This protective hormone falls, so resilience and recovery weaken.

⚠️ Hormone disruption
Prolactin rises, disrupting mood, drive, and energy.

⚠️ Cellular aging
 Telomeres shorten, cells age faster.

⚠️ Cardiometabolic risk
 Burnout predicts higher chances of heart disease and metabolic disorders.

The physiology of burnout is real and serious.

But it’s also something you have the power to reverse.

5 ways to start your recovery:

1️⃣ Talk, don’t bottle. 
Sharing stress with someone safe reduces the biological load.

2️⃣ Master all 7 types of rest. 
Physical, mental, emotional, sensory, creative, social, and spiritual rest all matter.

3️⃣ Reclaim boundaries. 
Protect time away from devices and work. Space is recovery.

4️⃣ Anchor recovery in routines.
 Consistent sleep, morning light, and daily movement retrain your biology.

5️⃣ Shift from depletion to connection. 
Invest in relationships and activities that give energy back.

Burnout isn’t your fault.

But it is your responsibility.

And the sooner you tune into the signals, the sooner you can repair, recover, and rebuild.

We share weekly insights on health, performance, and recovery in our 'Built to Last newsletter.'

Hit the link to start rebuilding your energy, resilience, and capacity today. 
https://lnkd.in/dFDMgpXh

Burnout is More Than Stress: 9 Ways it Rewires You

Brain inflammation could be the difference between:

Your next promotion… or getting passed over.

Because when your brain is inflamed, it doesn’t just change how you feel.

 It changes how you think.

⚠️ Prefrontal cortex atrophy
 Impulse control drops. Decision fatigue grows. Procrastination takes over.

⚠️ Amygdala hypertrophy
 You catastrophise. You snap easily. Emotional eating feels impossible to resist. Sleep fragments. Pain signals fire louder.

⚠️ Dopamine reward centre changes
 Your brain generates cravings for ultra-processed foods.
 You get stuck in rumination loops.
 You chase quick hits of pleasure instead of meaningful progress.

And the cycle feeds itself:

Obesity, insulin resistance, leaky gut, low testosterone or estrogen… 

All drive more neuroinflammation.

The result?

A brain that’s wired for survival, not progress.

You feel busy, stressed, and scattered, but never truly effective.

How to turn it around:

1️⃣ Food

 • Replace ultra-processed foods with whole proteins, vegetables, and healthy fats.

 • Keep blood sugar stable by anchoring meals with 30–40g protein.

 • Use anti-inflammatory staples daily: berries, olive oil, turmeric, green tea.

2️⃣ Movement

 • Strength train 2–3x per week to build muscle and regulate insulin.

 • Aim for 8–10k steps per day to lower inflammation and improve circulation.

 • Break long sedentary periods with 5–10 min of walking, stretching, or mobility work.

3️⃣ Sleep

 • Stick to a consistent sleep–wake cycle, even on weekends.

 • Shut off screens 60 minutes before bed to protect melatonin.

 • Keep your room cool and dark — 18–20°C with blackout curtains.

4️⃣ Stress

 • Schedule recovery like a meeting, time outdoors, time offline.

 • Build deliberate low-stimulation periods into your day to drain your stress bucket.

 • Apply the 10-10-10 rule: will this matter in 10 days, 10 months, 10 years?

5️⃣ Hormones

 • Track testosterone, estrogen, and DHEA regularly through bloodwork.

 • Strength train and hit daily protein targets to support hormone balance.

 • Explore medical options with a specialist if levels fall out of range.

6️⃣ Gut Health

 • Cut back alcohol and ultra-processed foods  both inflame the gut lining.

 • Prioritise diverse plant intake (20–30 types weekly) to support microbial diversity.

 • Ensure 25–35g fibre daily to feed healthy gut bacteria and reduce inflammation.

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Neuroinflammation Could Derail Your Next Promotion

Credit card fraud can be reset.

A health data leak can follow you for life.

When you hand over your health data, you’re not just sharing metrics.

You’re sharing an intimate record of who you are.

Your genetics, hormones, fertility, medication, mental health, habits, and history.

It’s a mirror of your biology and if sold or leaked, there’s no way to take it back.

Here’s what’s at stake:

1️⃣ Loss of privacy and consent

 AI is being trained on data people don’t realize they’ve shared.

You lose control over who sees you and how much of you they see.

2️⃣ Discrimination and profiling

When this data reaches insurers, employers, or advertisers, it might not stay neutral.

Algorithms could quietly label you high-risk, raise premiums, or target your vulnerabilities with manipulative ads.

3️⃣  Erosion of trust in healthcare

When people start fearing their data could be sold, they pull back.

They hide symptoms. Delay testing. Avoid care.

That’s not innovation, that’s a collapse of trust disguised as progress.

If the future of health is going to be intelligent, it also needs to be ethical.

Have you shared health information with AI?

Open article: Google and Flo Health Pay $56 Million in Period-Tracking Privacy Settlement by femtechinsider.com

Google and Flo Health Pay $56 Million in Period-Tracking Privacy Settlement

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