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Notes On Performing Well For A Long Time

Writing, talks and conversations on executive health, vitality, recovery and sustainable performance, written for people whose calendars are not entirely their own.

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September 13, 2026 7 min read Wellness

Visceral Fat After 40: Why It Deserves Your Attention

Men over 40 might look fit, exercise regularly and have a normal weight, yet still carry visceral fat associated with higher cardiometabolic risk. Research shows that visceral fat is strongly associated with cardiometabolic risk factors, including blood pressure and blood lipids, with the association particularly relevant in men over 40. However, many executives still focus ... <a title="Visceral Fat After 40: Why It Deserves Your Attention" class="read-more" href="https://www.melekgur.com/visceral-fat-after-40/" aria-label="Read more about Visceral Fat After 40: Why It Deserves Your Attention">Read more</a>

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September 5, 2026 6 min read Travel

Why Business Trips Disrupt Your Nutrition, Gut Health, and Sleep

Most executives travel a lot, some across continents, some transcontinental. All of them complain about one thing: their nutrition and exercise routines get disrupted, and they don’t know how to get back on track. The thing is, they don’t need to let their nutrition get disrupted in the first place. A healthy body comes 80% ... <a title="Why Business Trips Disrupt Your Nutrition, Gut Health, and Sleep" class="read-more" href="https://www.melekgur.com/business-travel-nutrition-for-executives/" aria-label="Read more about Why Business Trips Disrupt Your Nutrition, Gut Health, and Sleep">Read more</a>

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September 1, 2026 5 min read Recovery

Overtraining Without Realizing It: Signs to Watch For

Most executives treat training the way they treat work. More effort means more results. So when progress stalls, the instinct is to push harder, add another session, cut rest even shorter. You may not notice the problem straight away. You can keep pushing for weeks or even months before realizing the extra effort is working ... <a title="Overtraining Without Realizing It: Signs to Watch For" class="read-more" href="https://www.melekgur.com/overtraining-signs-for-executives/" aria-label="Read more about Overtraining Without Realizing It: Signs to Watch For">Read more</a>

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August 31, 2026 5 min read Nutrition

Why “Eating Healthy” Isn’t the Same as Eating Balanced

Most executives I work with already try to eat healthy. They choose the salad over the sandwich. A protein bar may replace the steak with fries. The smoothie can feel like the better choice than coffee with milk. And yet energy still crashes by 4pm. Weight does not move the way effort suggests it should. ... <a title="Why “Eating Healthy” Isn’t the Same as Eating Balanced" class="read-more" href="https://www.melekgur.com/balanced-eating-for-executives/" aria-label="Read more about Why “Eating Healthy” Isn’t the Same as Eating Balanced">Read more</a>

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August 27, 2026 4 min read Mindset

Why “I’ll Start Tomorrow” Keeps Executives Stuck

Most executives I speak with know that their health matters. They know the importance of exercise, nutrition, quality sleep, hydration and managing stress. The question is why they do not start right away, rather than tomorrow, the tomorrow that often never comes. Tomorrow becomes next week. Next week becomes after the business trip, the board ... <a title="Why “I’ll Start Tomorrow” Keeps Executives Stuck" class="read-more" href="https://www.melekgur.com/why-ill-start-tomorrow-keeps-executives-stuck/" aria-label="Read more about Why “I’ll Start Tomorrow” Keeps Executives Stuck">Read more</a>

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August 26, 2026 4 min read Coaching

Accountability Partner: Turning What You Know Into What You Do

Most executives I speak with already know a lot about health. They know they should exercise, eat well, sleep enough and manage stress. Their real challenge is consistency, turning what they know into what they actually do. What an Accountability Partner Is The International Coaching Federation (ICF) builds accountability directly into professional coaching itself, treating ... <a title="Accountability Partner: Turning What You Know Into What You Do" class="read-more" href="https://www.melekgur.com/accountability-partner-turning-what-you-know-into-what-you-do/" aria-label="Read more about Accountability Partner: Turning What You Know Into What You Do">Read more</a>

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August 25, 2026 6 min read Wellness

Executive Wellness for Energy, Health and Performance

Many executives might think of wellness as a wellness retreat in Switzerland or Bali, a few days in a darkness retreat, a weekend at a five-star spa, a meditation app on the phone. Wellness tourism alone reached 894 billion dollars in 2024, up nearly 14 percent from the year before (Global Wellness Institute), and a ... <a title="Executive Wellness for Energy, Health and Performance" class="read-more" href="https://www.melekgur.com/executive-wellness-energy-health-performance/" aria-label="Read more about Executive Wellness for Energy, Health and Performance">Read more</a>

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August 25, 2026 6 min read Recovery

Executive Recovery for Energy and Performance

Most executives are used to seeing more effort lead to better results. More focus, more discipline and more hours often create more output. However, training does not always work the same way. Many CEOs and senior executives I know or speak to train consistently, sometimes every day. At the same time, they manage demanding workloads, ... <a title="Executive Recovery for Energy and Performance" class="read-more" href="https://www.melekgur.com/executive-recovery-energy-performance/" aria-label="Read more about Executive Recovery for Energy and Performance">Read more</a>

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August 21, 2026 6 min read Vitality

Long-Term Vitality for Executives Throughout a Career

Most people plan their career for the next promotion. Almost nobody plans their body for the decade after they retire. You can spend twenty years building a career and still end up unable to enjoy what it bought you, the house with stairs you can’t manage, the grandkids you can’t keep up with, the trip ... <a title="Long-Term Vitality for Executives Throughout a Career" class="read-more" href="https://www.melekgur.com/long-term-vitality-for-executives/" aria-label="Read more about Long-Term Vitality for Executives Throughout a Career">Read more</a>

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Notes On Performing Well For A Long Time

Weekly Executive Health Insights