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EPISODE 263 51 mins

How To Consistently Master Energy & Performance as An (e-Com) Business Owner Without Burning Out

About the guests

Kilian Markert

Kunle Campbell

Kilian Markert is a Consistent Performance Mentor who helps busy, ambitious business owners transform into Consistently Energized and High Performing Leaders who don’t burn out while scaling.

Couple of fun facts about Killian: He has a 1 year-long meditation streak and a 500-day duolingo streak!

On today’s episode, Kunle is joined by Kilian Markert, a Consistent Performance Mentor who helps busy, ambitious business owners transform into Consistently Energized and High Performing Leaders who don’t burn out while scaling.


We juggle multiple tasks and wear many hats each day as high performing professionals and business owners. We often feel flat or low on energy and ideas. Social media gurus have taught us that it’s because we aren’t motivated or disciplined enough. That we must push harder. And before you know it, your system breaks down and your work and personal life suffer. But do we truly know what causes this?


In today’s episode, Kilian helps break down some of the key concepts and drivers of consistent energy and motivation levels. How many of us truly align our actions with our identity? Why do we keep failing at developing productive habits? Why do our energy levels fluctuate so much? How do we become more disciplined? Killian answers all of these questions and shares actionable insights on how to truly realise your potential.


Whether you’re a business owner looking to boost your performance or just someone who wants to live a more fulfilled life, be sure to catch this episode!


Here is a summary of some of the most important points made,

  • Inconsistency hinders habit formation
  • Looking back at past successes can help motivate you today
  • Sleep, nutrition, exercise, social contact & hobbies determine your energy levels
  • Naps should be either <30 minutes or 1.5 hours long
  • People quit meditation because they expect immediate results
  • Discipline is a by-product of systems and habits

Covered Topics:

On today’s interview Kunle and Kilian discuss,

  • Defining your identity
  • Difference between energy and motivation
  • Optimising sleep and nutrition
  • Boosting focus with meditation
  • The 4 levels of consistency


  • 09:05 – What Killian does as a Consistent Performance Mentor:
  • 11:10 – Why habits get broken before they’re made:
    • Only really relying on will power and discipline
    • No habit design or framework
    • Lack of belief that you are what you are aiming for
  • 13:55 – Defining your identity:
    • What are your core values?
    • What are the character traits that you admire in other people?
    • Look back at and connect with “success experiences” from your past
  • 21:50 – How your hobbies hold the key to your inspiration and satisfaction levels
  • 24:35: Difference between energy and motivation
  • How to manage energy levels:
    • Master your sleep
    • Eat good food
    • Exercise regularly
    • Move consistently throughout the day
    • Take breaks often
  • 26:30 – How to manage motivation levels:
    • Reward yourself (sauna, day off)
    • Review progress and appreciate how far you’ve come
  • 28:30 – Importance of social contact:
    • Interaction at work is not enough
    • Talk about things you’re passionate about – things that “Light up the inner child in you”
  • 31:01 – How to optimise sleep:
    • Think about sleep cycles – each cycle is 1.5 hours
    • Target 7.5 hours a day
    • Less than 7 hours a day leads to performance decline over time
    • Naps should be either less than 30 mins or around 1.5 hours long
  • 34:50 – Nutrition tips for high performing professionals
    • Avoid processed and ready made food
    • Large amount of greens and fruits
    • Sufficient protein
    • Try homemade smoothies
  • 38:00 – Meditation for focus:
    • Even 5 minutes per day is good enough to start with
    • People quit because they are expecting immediate results
    • Can be done in morning or evening – but pick a slot that works consistently for you
  • 41:55 – Discipline:
    • Important to understand what discipline is and is not
    • Discipline is a by-product of systems and habits
  • 45:11 – The 4 levels of consistency
  • 49:00 – Book recommendations:
    • Atomic Habits
    • Psycho cybernetics
    • The Power of Now


  • You need a proper design and framework to develop habits effectively
  • Naps should be either <30 minutes or 1.5 hours long
  • Discipline is a by-product of systems and habits

Links & Resources

Tweetable Quotes:

“A Lot of people kind of know what they should be doing, but the problem is consistency.”

Facebook Group • Continue the Conversation

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Here is where to apply to join the Facebook group



This episode is brought to you by:

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About the host:

Kunle Campbell

An ecommerce advisor to ambitious, agile online retailers and funded ecommerce startups seeking exponentially sales growth through scalable customer acquisition, retention, conversion optimisation, product/market fit optimisation and customer referrals.

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