# high performers (audio feeds) — RSS Amplifier Recent posts from the 3 feeds in the RSS Amplifier directory that cover high performers. Page: Feed: --- ## [What You Do When Your Mother Visits](https://drsharonchirban.substack.com/p/what-you-do-when-your-mother-visits) _2026-08-19 · Dr. Sharon Chirban_ Dennis Kelly is my guest on The Quiet Tension in the episode “I’m Not a High Performer.” This is the part he does not know ## [Every fitness lesson I’ve learned after a decade in the gym:](https://ashleyrichmond.substack.com/p/every-fitness-lesson-ive-learned) _2026-08-18 · Ashley Richmond · Ashley’s Substack_ Every fitness lesson I’ve learned after a decade in the gym: ## [Stop Starting Over Every Monday. Do This Instead](https://freethinkinggenius.substack.com/p/dont-start-over-install-a-microroutines) _2026-08-15 · The Upgrade Curve · The Upgrade Curve_ Why most habits fail by Tuesday—and how to build a system that survives a chaotic Wednesday. ## [Micro Routines OS: How Small Daily Systems Create Lasting Change](https://freethinkinggenius.substack.com/p/micro-routines-os-how-small-daily) _2026-08-14 · The Upgrade Curve · The Upgrade Curve_ By Jessica Butler ## [Impressionable](https://drsharonchirban.substack.com/p/impressionable) _2026-08-12 · Dr. Sharon Chirban · Dr. Sharon Chirban_ A blind tasting experiment with food coloring, and what it says about expertise. ## [7 Simple Steps to Stay Lean Without Counting a Single Calorie](https://ashleyrichmond.substack.com/p/7-simple-steps-to-stay-lean-without) _2026-08-12 · Ashley Richmond · Ashley’s Substack_ Most people don’t have a slow metabolism. ## [I Told My Client to Eat More to Lose Weight](https://ashleyrichmond.substack.com/p/i-told-my-client-to-eat-more-to-lose) _2026-08-10 · Ashley Richmond · Ashley’s Substack_ I had a call with one of my clients yesterday. ## [The Executive Upgrade System](https://freethinkinggenius.substack.com/p/the-executive-upgrade-system) _2026-08-09 · The Upgrade Curve · The Upgrade Curve_ Premium Edition — The Upgrade Curve ## [The Small Upgrades That Change Everything](https://freethinkinggenius.substack.com/p/the-small-upgrades-that-change-everything) _2026-08-07 · The Upgrade Curve · The Upgrade Curve_ Why lasting success isn’t built on dramatic breakthroughs—it’s built on consistent improvements. ## [Why Belly Fat Is More Dangerous Than You Think—And 8 Proven Ways to Get Rid of It](https://ashleyrichmond.substack.com/p/why-belly-fat-is-more-dangerous-than) _2026-08-06 · Ashley Richmond · Ashley’s Substack_ The fat around your organs is damaging your health. Learn the simple daily habits that help reduce it naturally. ## [Chovy's Blog: Agentic Coding (Sponsored)](https://crawlproof.com/a/bhkP8g5gmGQC) _2026-08-06 · **Sponsored**_ Personal posts on agentic coding, moshcode CLI, and security findings. ## [SEEN](https://drsharonchirban.substack.com/p/high-performers-self-monitoring) _2026-08-05 · Dr. Sharon Chirban · Dr. Sharon Chirban_ Why high performers can't stop watching themselves, and what being seen early actually costs and what it builds. ## [14 Things I Do Every Week to Stay Lean After 30 (Without Tracking a Single Calorie)](https://ashleyrichmond.substack.com/p/14-things-i-do-every-week-to-stay) _2026-08-03 · Ashley Richmond · Ashley’s Substack_ The non-negotiables that got me - and my clients - into the best shape of our lives. ## [Why My Training Plan Changes Every Year](https://ashleyrichmond.substack.com/p/why-my-training-plan-changes-every) _2026-07-29 · Ashley Richmond · Ashley’s Substack_ My training has looked completely different every year for probably the last decade. ## [Shedding](https://drsharonchirban.substack.com/p/shedding-not-grief) _2026-07-29 · Dr. Sharon Chirban · Dr. Sharon Chirban_ The stages of grief were written for the dying. When they don’t fit a career ending, a marriage, or an empty nest, there’s another word: shedding. ## [You Can Lose Weight on Ozempic](https://ashleyrichmond.substack.com/p/you-can-lose-weight-on-ozempic) _2026-07-27 · Ashley Richmond · Ashley’s Substack_ You can lose weight on Ozempic. ## [Live with Matt Eppy](https://drsharonchirban.substack.com/p/live-with-matt-eppy) _2026-07-23 · Dr. Sharon Chirban · Dr. Sharon Chirban_ A recording from Dr. Sharon Chirban and Matt Eppy's live video [Listen](https://api.substack.com/feed/podcast/208227375/d0b6966660ddb322bb22a552076c8c10.mp3) ## [Low Energy is a Fat-Storage Signal](https://ashleyrichmond.substack.com/p/low-energy-is-a-fat-storage-signal) _2026-07-22 · Ashley Richmond · Ashley’s Substack_ Does this feel like you? ## [He Told Everyone First](https://drsharonchirban.substack.com/p/josh-kerr-world-record) _2026-07-22 · Dr. Sharon Chirban · Dr. Sharon Chirban_ Josh Kerr called his shot in front of 60,000 people. A sport psychologist and an elite coach on the rare wiring that makes that possible — and what it costs. ## [Calculated Career Leap - High Performers](https://freethinkinggenius.substack.com/p/calculated-career-leap-high-performers) _2026-07-20 · The Upgrade Curve · The Upgrade Curve_ Key insight: If you score your current role honestly, the matrix often reveals that staying put is actually significantly riskier to your long-term growth than taking the leap. [Listen](https://api.substack.com/feed/podcast/207846170/7a1202d8a7904651ce374f6f7dc176a1.mp3) ## [My fitness testing results](https://ashleyrichmond.substack.com/p/my-fitness-testing-results) _2026-07-20 · Ashley Richmond · Ashley’s Substack_ I came top 5 in every fitness test my hockey team ran last week. ## [Ship software peacefully (Sponsored)](https://crawlproof.com/a/n5LzWHcrPeR2) _2026-07-20 · **Sponsored**_ Deploy apps from your repo with auto-config, instant previews, scaling, and monitoring. ## [The Science of Winning: How High Performers Think About Risk](https://freethinkinggenius.substack.com/p/the-science-of-winning-how-high-performers) _2026-07-20 · The Upgrade Curve · The Upgrade Curve_ The Wealth Formula: Reverse Engineering Success ## [Your Reputation Is a Strategic Asset—Treat It Like One](https://freethinkinggenius.substack.com/p/your-reputation-is-a-strategic-assettreat) _2026-07-20 · The Upgrade Curve · The Upgrade Curve_ In an economy built on trust, credibility compounds faster than visibility. ## [Accepting The Life You Earned](https://freethinkinggenius.substack.com/p/accepting-the-life-you-earned) _2026-07-18 · The Upgrade Curve · The Upgrade Curve_ Entitlement Shift [Listen](https://api.substack.com/feed/podcast/207524208/82629eb1b7ce2c9f2fff980ef59c5ba3.mp3) ## [The Entitlement Shift: Why “The Life You’ve Earned” Hits So Much Harder Than “The Life You Want”](https://freethinkinggenius.substack.com/p/the-entitlement-shift-why-the-life) _2026-07-18 · The Upgrade Curve · The Upgrade Curve_ There is a difference between wanting a better life and recognizing you are ready for one. ## [21 routines. 30 seconds each. Life-changing results](https://freethinkinggenius.substack.com/p/21-routines-30-seconds-each-life) _2026-07-16 · The Upgrade Curve · The Upgrade Curve_ Hello, Here’s what I learned after testing 21 micro routines with 10,000+ people: ## [Your Metabolism Decides Whether to Store or Burn](https://ashleyrichmond.substack.com/p/your-metabolism-decides-whether-to) _2026-07-15 · Ashley Richmond · Ashley’s Substack_ Your metabolism decides where calories go. ## [What Makes You You](https://drsharonchirban.substack.com/p/what-makes-you-you) _2026-07-15 · Dr. Sharon Chirban · Dr. Sharon Chirban_ Why the world's top sprint coach starts every athlete with one question — and what it costs when nobody asks it ## [Why Zone 2 Training Is the Real Secret to Fat Loss After 40](https://ashleyrichmond.substack.com/p/why-zone-2-training-is-the-real-secret) _2026-07-13 · Ashley Richmond · Ashley’s Substack_ The low-intensity training method elite athletes swear by, and why most people over 40 are doing the opposite. ## [Raise the Floor, Not the Ceiling](https://ashleyrichmond.substack.com/p/raise-the-floor-not-the-ceiling) _2026-06-16 · Ashley Richmond · Ashley’s Substack_ There’s a pattern I keep seeing with the high performers I work with. ## [The Code High Performers Use to Build a Body That Lasts](https://ashleyrichmond.substack.com/p/the-code-high-performers-use-to-build) _2026-06-12 · Ashley Richmond · Ashley’s Substack_ 9 standards for showing up at your best in every area of life — without rigid plans, calorie tracking, or living in the gym. ## [Play Both Sides Of The Lie (Sponsored)](https://crawlproof.com/a/QKzQ6HB5fTr6) _2026-06-12 · **Sponsored**_ Two operatives, one manufactured war — uncover the Complete Truth after both campaigns. ## [Decorate Reality](https://drsharonchirban.substack.com/p/decorate-reality) _2026-06-10 · Dr. Sharon Chirban · Dr. Sharon Chirban_ What a comedian, Robin Williams, and my Irish uncle taught me about what laughter can and can't heal. ## [12 Physical Standards Every Adult Over 40 Should Be Able to Pass](https://ashleyrichmond.substack.com/p/12-physical-standards-every-adult) _2026-06-08 · Ashley Richmond · Ashley’s Substack_ 1) Walk 1 mile in under 15 minutes ## [Felt and Filed](https://drsharonchirban.substack.com/p/why-you-still-remember-that) _2026-06-03 · Dr. Sharon Chirban · Dr. Sharon Chirban_ However well you know someone, there is almost always another layer underneath. Something they have been carrying that you have not yet thought to ask about. ## [What If You Were Exceptional?](https://drsharonchirban.substack.com/p/exceptional-high-performers) _2026-05-27 · Dr. Sharon Chirban · Dr. Sharon Chirban_ Why some high performers subconsciously limit their own potential, and what it takes to finally get out of your own way. ## [Imagine not even thinking about nutrition](https://ashleyrichmond.substack.com/p/imagine-not-even-thinking-about-nutrition) _2026-05-25 · Ashley Richmond · Ashley’s Substack_ Imagine not even thinking about nutrition. ## [You know you’re capable of more](https://ashleyrichmond.substack.com/p/you-know-youre-capable-of-more) _2026-05-25 · Ashley Richmond · Ashley’s Substack_ The goal is not to become a gym person. ## [The 2-Signal System for Staying Lean Without Breaking Your Metabolism](https://ashleyrichmond.substack.com/p/the-2-signal-system-for-staying-lean) _2026-05-15 · Ashley Richmond · Ashley’s Substack_ Most people focus on the number on the scale. High-performers focus on metabolic integrity. ## [How to Increase Fat Oxidation by 29% During Exercise](https://ashleyrichmond.substack.com/p/how-to-increase-fat-oxidation-by) _2026-05-14 · Ashley Richmond · Ashley’s Substack_ New research into circadian biology suggests that when you take your pre-workout matters as much as what’s in it. ## [Why I’m not training "optimally" right now](https://ashleyrichmond.substack.com/p/why-im-not-training-optimally-right) _2026-05-12 · Ashley Richmond · Ashley’s Substack_ Right now I’m trying to do two things that don’t naturally go together. ## [How to Change Your Metabolic Set Point](https://ashleyrichmond.substack.com/p/how-to-change-your-metabolic-set) _2026-05-11 · Ashley Richmond · Ashley’s Substack_ Your metabolism is in charge of where calories get used.