Podcast Summary: Dr. Megan Lyons - Stop Burnout Before It Starts: Staying Healthy and Happy

Episode Details:

• Title: Dr. Megan Lyons - Stop Burnout Before It Starts: Staying Healthy and Happy
• Release Date: February 11, 2025
• Podcast: How I Built My Small Business
• Host: Anne McGinty

Introduction and Background

Anne McGinty welcomes Dr. Megan Lyons to the show, highlighting Megan's impressive credentials—a Harvard graduate with two master's degrees, two board certifications, and a doctorate in clinical nutrition. Megan transitioned from the high-paced world of management consulting to establish Lion's Share Wellness in 2014, a functional nutrition practice that has since provided over 15,000 hours of personalized nutrition consulting globally. She also hosts the "Wellness Your Way" podcast and is a prolific speaker and writer in the health and wellness arena.

Notable Quote:

"I didn't even think about starting a nutrition business until I started asking my friends and family." [02:06]

Transition from Consulting to Functional Nutrition

Megan shares her journey from management consulting to wellness. Around 2010, she felt a nagging sense that her career lacked fulfillment, prompting her to explore her passion for health and wellness. Despite earning an MBA, she initially dismissed entrepreneurship, believing it wasn't for her. It was encouragement from friends and family that led her to pivot, ultimately founding Lion's Share Wellness in January 2014.

Notable Quote:

"There's never a right time, but finding the best time." [02:06]

Building the Practice and Client Acquisition

Early on, Megan encountered challenges in acquiring clients. Her initial strategy involved sending meticulously crafted emails to personal contacts, which yielded no immediate results. Undeterred, she expanded her approach by offering free presentations to local gyms, gradually increasing her visibility through speaking engagements, blogging, and social media. This persistent "hustle" eventually led to a steady influx of clients, securing a full client roster and a waiting list over the years.

Notable Quote:

"I really needed to stop hiding behind... Just put myself out there." [06:51]

Hustle and Burnout in Entrepreneurship

Megan discusses the necessity of hustling in building a business, acknowledging that while the term often carries negative connotations, a certain level of hustle is essential when starting out. She emphasizes that sustained high effort can lead to burnout, especially for those deeply passionate and intrinsically motivated by their work.

Notable Quote:

"There is some hustle that's required for it." [07:19]

Understanding and Recognizing Burnout

Burnout is a central theme of the episode. Megan recounts her personal experiences with clinical burnout, attributing it to relentless drive and the inability to recognize personal limits. She explains that entrepreneurs often push themselves beyond healthy boundaries, leading to chronic stress and eventual burnout.

Notable Quote:

"Small business, there's just always something to do... it very easily tips over into burnout." [07:35]

Preventing Burnout: Strategies to Support Adrenal Health

Dr. Lyons delves into the physiological aspects of burnout, particularly focusing on adrenal health and cortisol levels. She introduces the concept of hormetic stress—stress that, when managed properly, can enhance resilience. Key strategies to prevent burnout include:

• Breathing Exercises: Activating the parasympathetic nervous system to promote relaxation.
• Meditation and Mindfulness: Techniques to center the mind and reduce stress.
• Adaptogens: Natural herbs like Ashwagandha, Holy Basil, Reishi, and Cordyceps that balance stress hormones.
• Prioritizing Quality Sleep: Emphasizing sleep hygiene over mere sleep quantity.
• Balanced Diet: Ensuring adequate intake of macronutrients (proteins, fats, carbs) and micronutrients (vitamins, minerals).

Notable Quotes:

"Adaptogens are magic balancers because they balance the level of cortisol." [18:54]

"Prioritizing quality sleep and have a balanced diet with the right macronutrients." [18:54]

Recommendations for High-Stress Entrepreneurs

For entrepreneurs grappling with high stress and burnout, Megan suggests a reflection exercise: imagining having unlimited resources but being unable to be productive. This helps identify what truly brings joy and balance into one's life. Depending on the response, individuals can integrate small, manageable changes into their daily routines to foster resilience and reduce stress.

Notable Quote:

"Find that way that really feels like restoring yourself." [46:18]

Gut Health and Metabolic Health

The conversation shifts to the importance of gut health, particularly for those with busy lifestyles. Megan emphasizes whole foods as crucial for maintaining a healthy microbiome, which requires fiber to thrive. She advises incorporating probiotics and ensuring hydration as foundational steps for digestive health. Additionally, Megan touches on the alarming statistic that 88% of Americans are metabolically unhealthy, stressing the reversible nature of these conditions through dietary and lifestyle changes.

Notable Quotes:

"Our microbiome... they need fiber to thrive." [29:22]

"Metabolic health is connected to all the scary chronic conditions that we think about." [36:47]

Inflammation and Chronic Illness

Chronic inflammation is identified as a significant indicator of underlying health issues. Megan differentiates between acute, localized inflammation (a normal healing response) and systemic inflammation, which can lead to symptoms like puffiness, brain fog, fatigue, and digestive problems. To combat chronic inflammation, she recommends:

• Shifting the diet towards more anti-inflammatory foods (e.g., dark leafy greens, healthy fats).
• Reducing inflammatory foods (e.g., processed foods, added sugars, excessive caffeine).
• Incorporating stress-relief practices and ensuring adequate hydration.

Notable Quote:

"Gradually shift toward anti-inflammatory habits for lasting benefits." [38:16]

Growth and Future Plans for the Practice

Megan outlines her vision for Lion's Share Wellness, aiming to modestly expand her team while maintaining a high standard of personalized care. She expresses a desire to share her knowledge more broadly through speaking engagements and potentially authoring another book, building on her past publication from 2016.

Notable Quote:

"I know there are so many people out there who need real help... and that's what motivates me." [43:15]

Key Lessons and Advice for Aspiring Entrepreneurs

Drawing from her entrepreneurial journey, Dr. Lyons shares several key lessons:

1. Fail Faster: Embrace failures as learning opportunities and pivot quickly.
2. Celebrate Successes: Maintain a record of achievements to stay motivated during tough times.
3. Self-Care Routines: Establish consistent routines, whether morning, evening, or weekly, to recharge and maintain well-being.

Notable Quote:

"Get faster at failing... know when to move on." [46:18]

Personal Routines and Self-Care

Megan elaborates on her personal morning routine, an acronym she calls "WAKE UP AND GO," encompassing:

• W: Water first thing
• A: Affirmations (e.g., reading goals)
• K: Knowledge (reading a few pages)
• E: Exercise
• U: Unwind (meditation or journaling)
• P: Positivity (positive quotes or music)
• G: Gratitude (three things) and one primary goal for the day

This structured start to the day helps her maintain focus and well-being, enabling her to serve her clients effectively.

Notable Quote:

"Your morning routine... does 100% of days." [48:01]

Final Thoughts and Life Wisdom

In concluding the episode, Megan shares heartfelt advice she would offer her younger self:

• Trust Yourself: Have confidence in your instincts and decisions.
• Big Picture Thinking: Recognize that small, consistent actions contribute to significant long-term change.
• Persevere: Continue moving forward, understanding that every step, no matter how small, makes a difference.

Notable Quote:

"Trust yourself. Keep on going because it's working." [49:33]

Key Takeaways

• Building a Business Beyond Your Network: While initial support from personal contacts is valuable, expanding visibility through speaking engagements, free presentations, and community involvement is crucial for sustained growth.

• Balancing Passion and Health: High levels of intrinsic motivation can lead to burnout if not managed with self-care and stress limits awareness.

• Recognizing Burnout Signs: Indicators include persistent work-related thoughts during personal time, digestive issues, mood swings, and insomnia.

• Preventative Strategies: Incorporate breathing exercises, meditation, adaptogens, quality sleep, and a balanced diet to support adrenal health and prevent burnout.

• Gut and Metabolic Health: Emphasize whole foods, adequate hydration, and mindful eating to maintain a healthy microbiome and metabolic balance.

• Managing Inflammation: Shift dietary habits towards anti-inflammatory foods and reduce intake of processed and inflammatory items to combat chronic inflammation.

• Entrepreneurial Mindset: Embrace failure as a learning tool, celebrate successes to stay motivated, and establish consistent self-care routines.

• Personal Empowerment: Trust in your abilities, maintain a big-picture perspective, and persist through challenges to achieve long-term success.

For More Information:

• Dr. Megan Lyons' Practice: Lion's Share Wellness Website
• Follow Dr. Lyons on LinkedIn: Megan Lyons LinkedIn
• Downloadable Worksheet: A link to Megan's inflammatory foods handout is available in the episode's show notes.

Stay tuned for more insightful episodes of "How I Built My Small Business" with Anne McGinty. Subscribe and share to inspire fellow entrepreneurs on their journey to success and well-being.