How to Reclaim Your Energy Without Resorting to the Extreme with Anna Smirnova

Burnout isn't a badge of honor.

In this episode of the 1st Optimal Podcast, host Joe Miller sits down with nutrition coach and stress recovery consultant Anna Smirnova to unpack the real reasons so many high-performing professionals feel drained, foggy, and burnt out—despite doing “all the right things.”

Her method? No crash diets. No guilt. Just practical, science-backed strategies for people who expect a lot from life—and want the energy to live it fully.
If you’ve been running on fumes or wearing exhaustion like a badge of honor, this is the episode for you!

00:00 – Why Panicking Over Sleep Makes It Worse
01:16 – From Architect to Nutrition Expert: Anna’s Journey
07:35 – Anna’s Nutrition Philosophy: No Extremes, Just Basics
09:35 – Understanding Stress: The Good, the Bad, and the Mindset Shift
15:57 – Burnout vs. Stress: Spotting the Signs Before It’s Too Late
20:57 – One Week of Poor Sleep = 15% Less Testosterone?
24:43 – Top Sleep Tips for High Performers
29:10 – Reframing Bad Days with Positive Visualization
33:42 – Box Breathing Explained (and Why It Works)
46:07 – The Dark Side of Healthy Eating: What Is Orthorexia?

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