Understand anabolic vs. catabolic

If you’re a leader or sales professional, or like me running your own business, chances are you run on adrenaline a lot of your working hours. You’re driven, ambitious, want to be best, always chasing the next goal. But sooner or later, even the most motivated person might hit a wall — not because you have lack of willpower, but because you run out of energy.

To achieve great results isn’t just about the best methods, or having the best strategy - of course you have to have thet in place, but there is other knowledge that is probably just as important. One of the most powerful lessons I’ve learned — both as a (former) CEO and when I exercise (which I do a lot) — is understanding the difference between anabolic and catabolic states. It’s not just a biology term; it’s a framework for managing your own energy and avoiding burnout.

Build vs. Break — The Two Modes of Performance

• Catabolic mode is your go-getter, action-driven side — meetings, negotiations, pressure, workouts, and yes, stress. It’s when your body releases cortisol and adrenaline to push through challenges. You’re using stored fuel, breaking things down, and running on momentum.

• Anabolic mode is your recovery, reflection, and growth phase — sleep, nourishment, calm thinking, and time away from constant output. This is when your body rebuilds, your mind integrates, and creativity returns.

Both states are essential — but the imbalance is where things fall apart. Most high performers live in a chronic catabolic loop, fueled by stress hormones, caffeine, and tight deadlines. It works… until it doesn’t.

I have among many things in my life sharpened my skills with Paleo Institute and STAC Academy in Sweden (videoclip in Swedish).

Why “More Hustle” Backfires

Strength doesn’t come from training isolated — it comes from recovering after training. The same applies to business performance. Extended stress, even if mentally rather than physically demanding, keeps your nervous system in catabolic overdrive. You start depleting your energy reserves instead of building them, and your brain consumes nearly 20% of your bodys total energy.

Shifting into anabolic mode isn’t about slowing down your ambition — it’s about protecting the engine that drives it. Sleep, true rest, meaningful connection, and everyday movement recharge your body and mind so you can perform at your peak over the long run.

Everyday Movement for Everyday Energy

Here’s the paradox: the solution to chronic catabolism isn’t quitting — it’s balancing. Adding more natural, low-stress movement (walking between meetings, stretching, deep breathing, short breaks) helps moderate your stress response and keeps you metabolically resilient. These micro-recoveries calm your system and maintain the energy flow leaders need to think clearly, inspire others, and stay agile in fast-changing environments.

The Leadership Lesson

High performance isn’t about staying in catabolic mode; it’s about mastering the rhythm between stress and recovery, between breakdown and rebuild. Stress is necessary — but recovery is non-negotiable.

The question isn’t, “How much more can I do?” It’s, “How well can I recover so I can keep doing what matters?”

Mental Training Is the Missing Piece for most leaders and sales pros

Physical movement gets you anabolic, but mental training keeps you there. Just like your muscles need resistance to grow, your mind needs deliberate practice to handle stress without going catabolic.

Here’s what works:

• Micro-recoveries – 2 minute breathwork between meetings resets your nervous system, I usually use a mensroom

• Log your decisions and important conversations – so you can reflect and build long-term self-confidence and security

• Visualization – use evidence based mental training techniques to master the future and unknown.

The truth? Most leaders and sales persons overtrain physically but undertrain mentally. They lift weights but don’t grow their mental game. Your brain is your biggest muscle–train it like one.

Schedule a call and discover how mental training, developed and refined in elite sports can empower your Teams engagement, health and business results.