Christian Poulos, MD

Executive Health & Fitness Coach | Optimizing busy executives & entrepreneurs physiques, health, energy, & focus with a time efficient process 🧠

[Christian Poulos, MD @drcpoulos]

A superpower I've learned: Be willing to be disliked.

You'll speak your mind, and stay true to yourself.

Anyone worth something is disliked be a decent percentage of the population.

[Christian Poulos, MD @drcpoulos]

5. Keep intensity high. If you have more time, great!

But even with 30 minutes, you're already 80% of the way there

[Christian Poulos, MD @drcpoulos]

You don’t need hours in the gym to build strength.

Let’s break down a 30-minute routine for busy people that hits all major muscle groups.

[Christian Poulos, MD @drcpoulos]

4. Superset exercises to save time.

For example, do squats followed immediately by rows. This minimizes downtime and maximizes calorie burn.

[Christian Poulos, MD @drcpoulos]

"I don't have time to cook healthy meals."

That's BS. Excuses.

A stir fry takes 15 minutes.

A steak takes 5-10 minutes.

An omelette takes 10 minutes.

A slow cooker will cook you a meal while you're working.

You do have time.

[Christian Poulos, MD @drcpoulos]

5. Consider sleep tracking apps to monitor and optimize your rest.

If you’re serious about your health, treat sleep with the same importance.

[Christian Poulos, MD @drcpoulos]

Sleep is your secret weapon for fat loss and productivity.

Busy people often sacrifice sleep to get more done, but it’s working against you.

[Christian Poulos, MD @drcpoulos]

4. Limit caffeine after 2 PM and avoid screens 1 hour before bed to improve sleep quality.

Sleep isn’t just about quantity—it’s about quality.

[Christian Poulos, MD @drcpoulos]

The physique people desire and the physique they’re willing to work for are usually two very different things.

[Christian Poulos, MD @drcpoulos]

6. Stop waiting for "perfect conditions."

Start small.

Commit to consistency over intensity. It’s a marathon, not a sprint.

[Christian Poulos, MD @drcpoulos]

"I don’t have time" is the most common excuse, but it’s just a myth.

Let’s break it down.

Even if you're working 60 hours a week, there are ways to make fitness a part of your life.

[Christian Poulos, MD @drcpoulos]

5. Sneak in activity—take the stairs, walk during calls, or use a standing desk.

Movement adds up over time.