What happens to our professional performance when our biology begins to shift? In this episode, Emma Boswell, Senior Consultant at The Culture Builders, sits down with Jacqui Mayes, a Nutritional Therapist with more than 15 years of experience, to unpack the often-ignored link between menopause and work. Jacqui dives deep into the physiological shifts of perimenopause, from the "brain energy" dip caused by fluctuating oestrogen to the cognitive toll of brain fog and fatigue.

Building on standard medical advice, this conversation focuses on "feeding your next phase". Jacqui offers practical, accessible strategies to reclaim clarity and energy, exploring how the power of phytoestrogens, "eating the rainbow" for gut health, and managing the stress-symptom cycle can transform your wellbeing. This episode is essential listening for any leader looking to navigate hormonal changes with intention, compassion, and sustained performance.

In this episode, Emma Boswell - Senior Consultant at The Culture Builders - and Nutritionist Jacqui Mayes explore how nutrition serves as a fundamental pillar for sustaining performance as part of the "Bank of Me" concept that we use to support Performance, Growth and Wellbeing. Jacqui shares her personal journey from a high-pressure career in television production to becoming a nutritionist, illustrating how poor dietary habits and high stress can lead to physical depletion.

They discuss the "hidden costs" of common workplace habits, such as relying on caffeine and skipping meals, which can result in poor cognitive function and fatigue. The conversation also provides practical, small-scale shifts that any professional can implement to improve their physiological state.

Ultimately, the episode encourages listeners to take ownership of their energy and treat their health with the same strategic planning they apply to their professional projects.

What does it take to lose 40kg while navigating the high-pressure world of civil engineering? In this episode, Lee Piper, a senior leader at Costain, joins us to share his incredible journey from burnout to reclaiming his health. Lee candidly discusses the physical and emotional toll of site life, from the camaraderie of late-night team sessions in Cornwall to the isolation of living in away from home. As well as the specific "trigger" that led him to prioritise his well-being in the run up to retirement.

This conversation is a must-listen for any leader feeling the weight of their role as they approach the later stages of a career. Lee and Chris unpack the concept of being "fit to retire," moving beyond financial planning to focus on physical and mental longevity. From hitting a 15,000-step daily goal to navigating social pressures around alcohol, Lee offers practical, lived-in advice on how to tune out the external noise and invest in your own "Bank of Me".