Health Pays

You can’t separate physical, nutritional, and mental wellness from money. They either compound your earnings—focus, energy, reliability—or they tax them—missed days, poor decisions, medical bills. In corporate wellness, I see the same pattern across roles and pay grades: health behaviors show up on the balance sheet.

The Chain Reaction (how this really works)

Physical → Productivity.
Stronger, better-conditioned people recover faster from stress, move more, and think clearer. That means fewer “I’m smoked” afternoons, more deep work, fewer sick days, and better output per hour. Output is opportunity. Opportunity is compensation.

Nutrition → Decision Quality.
Protein, fiber, fluids, and stable blood sugar improve executive function. That matters when you’re negotiating, prioritizing, or deciding to say no to a shiny purchase. Ultra-processed grazing all day? Expect brain fog, impulse spending, and coffee-fueled crashes that end in DoorDash.

Mental Wellness → Consistency.
High stress + low sleep = worse impulse control and short-term thinking. That’s not just cookies—it’s credit cards. The same mindset tools that keep you on plan (defaults, if-then plans, weekly reviews) keep your budget on plan, too.

The Four Costs (that quietly drain your wallet)

1. Healthcare Spend – unmanaged blood pressure, glucose, and body comp increase medication, clinic visits, and premiums.
2. Absenteeism/Presenteeism – missing shifts or being half-there reduces income and growth potential.
3. Wasted Food & Convenience Creep – random snacks, takeout, and delivery fees are “silent subscriptions.”
4. Cognitive Overdraft – poor sleep and stress drive “I deserve it” purchases and missed bill deadlines.

Reverse those and money stops leaking.

Simple math you can feel

• Sleep debt = interest payments. Every hour lost compounds in cravings, poor judgment, and time lost tomorrow.
• Protein habit = asset. 30–40 g per meal → fewer binges → fewer $15 “emergency” meals → better training → higher energy for the projects that actually pay.
• Walking & lifting = insurance. 6–10k steps + 2–4 lifts/week lowers risk markers and healthcare costs and raises the ceiling on what you can produce.

Systems that move both health and money

1) The “Default 3” Meal System
Pre-decide three breakfasts, three lunches, three fast-food orders. You’ll spend less and stick to macros.

• Example lunch rotation: double-meat bowl (Chipotle), grilled chicken + potato (Wendy’s), deli bowl (double protein, veg). Predictable fuel, predictable spend.

2) The Weekly Review (Health + Money in 10 minutes)

• Check 7-day averages: sleep, steps, workouts, calories.
• Check spend categories: groceries vs. convenience vs. eating out.
• Make one change for the next week (e.g., prep 2 lunches; cap delivery to 1x).

3) If-Then Plans (for your two biggest derailers)

• If I work late → I eat my protein snack before I pass the drive-thru.
• If I’m stressed at night → 10-minute walk + water, then decide.
• If I overspend on weekends → cash-envelope for “fun” with a hard cap.

4) Sleep Floor Policy (personal and team)

• Non-negotiable 6.5–7+ hours. Protect it like a meeting.
• Late night? Next day = protein-forward breakfast, daylight walk, caffeine cutoff by 2 p.m. Short sleep is when overspending and overeating spike.

5) The 50/30/20 of Energy

• 50%: Real food (protein + produce).
• 30%: Training & steps.
• 20%: Mental hygiene (sleep, stress tools, planning).
  Nail that split and your budget gets calmer, too.

Corporate reality: why employers should care

• Better attendance and reliability. Healthier teams show up and produce.
• Fewer acute “fire drills.” When people have energy and coping skills, minor issues don’t become crises that blow up schedules and overtime.
• Retention and promotion pipeline. Consistent, high-capacity employees are the ones you can grow. Wellness is a talent strategy, not a perk.

Playbook you can start this week

Daily (10 minutes total):

• Walk 10–15 minutes after a meal.
• Hit 30–40 g protein at 2–3 meals.
• Lights out set time; phone out of the bedroom.

Weekly (20–30 minutes):

• Shop for your Default 3 meals.
• Prep 2 grab-and-go lunches.
• Review health averages + spending. Adjust one lever.

Monthly (30 minutes):

• Track a simple health KPI (waist, resting HR, pushup count).
• Audit subscriptions/fees/late charges. Kill at least one.
• Book your preventive care.

The leadership angle (my corporate wellness hat on)

• Put Wellness Blocks on calendars like any business priority.
• Train managers to model sleep, steps, and sane food at meetings.
• Offer fast-food “adult order” guides for travel days and shifts.
• Measure participation and simple outcomes (steps, check-ins, preventive visits)—not to police, but to coach.

Your health behaviors are cash-flow behaviors. Lift 2–4x/week, walk daily, eat mostly real food with enough protein, sleep like it matters, and use basic planning tools. You’ll feel better, think clearer, spend less on junk and healthcare, and show up as the person who gets trusted with bigger opportunities.

Pick one health lever (sleep, steps, or protein) and one money lever (cut delivery, pack 2 lunches, cancel one subscription). Run them for 14 days. Track the changes. Then add the next lever. Adjust with data, not drama—and watch both your body and your bank account compound.