Cavan Chan, Central District (2025)

26/07/2025

𝗘𝘃𝗲𝗿 𝘄𝗼𝗻𝗱𝗲𝗿 𝘄𝗵𝘆 𝘆𝗼𝘂𝗿 𝗯𝗶𝗴𝗴𝗲𝘀𝘁 𝗯𝗿𝗲𝗮𝗸𝘁𝗵𝗿𝗼𝘂𝗴𝗵𝘀 𝗵𝗮𝗽𝗽𝗲𝗻 𝗼𝘃𝗲𝗿 𝗱𝗶𝗻𝗻𝗲𝗿?

It's not just the wine talking—it's your biology.
From Chinese dim sum deals to Japanese izakaya handshakes, humans have always known something science is just catching up to: eating together changes how we connect.

When you share a meal, your body shifts into "rest and digest" mode. Walls drop. Guards come down. You stop performing and start being human.
That's why most of the smartest leaders never do important conversations in sterile conference rooms. They choose restaurants (or even clubs: like how invite “ wang” for the chat) They break bread. They let biology do the heavy lifting.

𝗕𝘂𝘁 𝗵𝗲𝗿𝗲'𝘀 𝘁𝗵𝗲 𝘁𝗵𝗶𝗻𝗴: If meals stress you out—the social pressure, the food choices, the timing—you're missing the magic. Your nervous system stays in defense mode instead of connection mode.

𝗦𝗼 𝗵𝗲𝗿𝗲'𝘀 𝘄𝗵𝗮𝘁 𝗜'𝗺 𝗰𝘂𝗿𝗶𝗼𝘂𝘀 𝗮𝗯𝗼𝘂𝘁: What's the most important conversation you've been putting off? And what would happen if you moved it from your office to a table?

25/07/2025

Ever eaten lunch in a rush—only to feel heavy, bloated, or tired afterward?

It’s not just what you eat.
It’s how your body processes it under stress.

Here’s what happens when you power through lunch in “fight-or-flight” mode:

Your nervous system prioritizes survival, not digestion

Stomach acid and digestive enzyme production drop

Nutrients aren’t absorbed effectively—even from the cleanest meal

In short: your mood at the table sets the stage for your metabolism.

Chronic stress during meals doesn’t just lead to bloating.
It can disrupt your gut microbiome, impair blood sugar control, and even affect mood—thanks to the gut-brain axis.

One way to help your gut cope (beyond slowing down and breathing before meals)?
Give it the tools it needs to do its job—especially fiber.

Why fiber?

It feeds beneficial gut bacteria

Supports healthy bowel function

Helps stabilize blood sugar

Plays a key role in long-term gut integrity

That’s why I recommend a clean, clinically-formulated fiber supplement like Pure Encapsulations PureLean® Fiber for clients who struggle with regular meals or fiber intake.

It’s not about replacing real food—it’s about supporting your gut when life gets messy.

What’s one habit you use to make meals less stressful?

24/07/2025

𝗘𝘃𝗲𝗿 𝗻𝗼𝘁𝗶𝗰𝗲 𝗵𝗼𝘄 𝘀𝗼𝗺𝗲 𝗽𝗲𝗼𝗽𝗹𝗲 𝗷𝘂𝘀𝘁 𝗺𝗮𝗸𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝗵𝗮𝗽𝗽𝗲𝗻—𝗻𝗼 𝗺𝗮𝘁𝘁𝗲𝗿 𝘄𝗵𝗮𝘁?

2:30pm in Rome in Late Jun. Blazing hot. I just wanted a cold drink.

This guy outside a restaurant is practically dancing on the sidewalk, flagging down tourists with pure energy. Most people would call it desperate. But something about his vibe made me stop.

We ended up talking for an hour over drinks. Tourism recovery, business struggles, life. He asked me to help him write something for social media. I did. Then we're swapping marketing ideas like we've known each other for years.

𝗧𝗵𝗮𝘁'𝘀 𝘄𝗵𝗲𝗻 𝗶𝘁 𝗵𝗶𝘁 𝗺𝗲: RainMakers everywhere speak the same language. 𝑺𝒕𝒂𝒓𝒕 𝒘𝒊𝒕𝒉 𝒘𝒉𝒂𝒕 𝒚𝒐𝒖 𝒉𝒂𝒗𝒆. 𝑴𝒐𝒗𝒆 𝒇𝒐𝒓𝒘𝒂𝒓𝒅 𝒂𝒏𝒚𝒘𝒂𝒚.

𝗧𝗵𝗲 𝗔𝗻𝘁𝗵𝗲𝗺 𝗼𝗳 𝗦𝗰𝗵𝗼𝗼𝗹 𝗼𝗳 𝗛𝗮𝗿𝗱 𝗞𝗻𝗼𝗰𝗸𝘀

While many obsess over what's missing—bigger budgets, more team members, perfect conditions—this guy was turning a sidewalk into his restaurant floor.

But resourcefulness isn’t about tools. It’s a mindset. And it’s built through adversity.

Jensen Huang said it best: "I wish you failure. I wish you hardship." Because that's where real resourcefulness comes from.

𝗦𝗼 𝗵𝗲𝗿𝗲'𝘀 𝘄𝗵𝗮𝘁 𝗜'𝗺 𝗰𝘂𝗿𝗶𝗼𝘂𝘀 𝗮𝗯𝗼𝘂𝘁: What setback taught you more than any strategy session ever could?

22/07/2025

𝗘𝘃𝗲𝗿 𝘄𝗮𝗹𝗸 𝗽𝗮𝘀𝘁 𝗮 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗮𝗻𝗱 𝗳𝗲𝗲𝗹 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝘆𝗼𝘂 𝗰𝗮𝗻'𝘁 𝗲𝘅𝗽𝗹𝗮𝗶𝗻?

I keep coming back to this spot in Florence. Eight trips, same photo. Not for the 'gram—because standing here makes me feel something real.

You know that feeling when you touch something solid? When you realize someone hundreds of years ago shaped each stone with their hands, knowing they'd never see the finished result?

𝗧𝗵𝗮𝘁'𝘀 𝘄𝗵𝗮𝘁 𝘄𝗲'𝗿𝗲 𝗺𝗶𝘀𝘀𝗶𝗻𝗴. 𝘞𝘩𝘢𝘵 𝘢𝘳𝘦 𝘸𝘦 𝘣𝘶𝘪𝘭𝘥𝘪𝘯𝘨 𝘵𝘰𝘥𝘢𝘺 𝘵𝘩𝘢𝘵 𝘴𝘵𝘪𝘭𝘭 𝘥𝘦𝘴𝘦𝘳𝘷𝘦𝘴 𝘢 𝘱𝘩𝘰𝘵𝘰 100 𝘺𝘦𝘢𝘳𝘴 𝘧𝘳𝘰𝘮 𝘯𝘰𝘸?

𝗔𝘀 𝗹𝗲𝗮𝗱𝗲𝗿𝘀, 𝘄𝗲 𝘀𝗵𝗮𝗽𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁𝘀. Culture. Connection. Energy. They're invisible… but just as real to our teams' nervous systems as bricks and mortar.

In functional medicine, we say: 𝘠𝘰𝘶𝘳 𝘦𝘯𝘷𝘪𝘳𝘰𝘯𝘮𝘦𝘯𝘵 𝘴𝘩𝘢𝘱𝘦𝘴 𝘺𝘰𝘶𝘳 𝘣𝘪𝘰𝘭𝘰𝘨𝘺. Same goes for leadership—what are you building that your people can feel?

𝗦𝗼 𝗵𝗲𝗿𝗲'𝘀 𝘁𝗵𝗲 𝗽𝗿𝗼𝗺𝗽𝘁: What kind of leadership are you imprinting—fast, functional, or built to last?

19/07/2025

𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝘁𝗵𝗮𝘁 𝗼𝗻𝗲 𝗽𝗲𝗿𝘀𝗼𝗻 𝘄𝗵𝗼 𝗷𝘂𝘀𝘁 𝗺𝗮𝗸𝗲𝘀 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝗳𝗲𝗲𝗹 𝗲𝗮𝘀𝗶𝗲𝗿?

I've been going to the same café in Florence for 14 years. Eight trips, same corner table, similar order.

Yes I love their coffee, but I like hanging out with these staff here. Not much English exchange. But they are great to watch as a team.

There's this guy behind the counter—pure energy. Not the fake "customer service" kind. The real thing. He remembers faces, asks about your day like he actually cares, and somehow makes a simple espresso feel like a moment.

𝗛𝗲𝗿𝗲'𝘀 𝘄𝗵𝗮𝘁 𝗵𝗶𝘁 𝗺𝗲:Every person in that café looks relaxed. They linger. They smile at strangers. One person's energy is shifting an entire room.
Your nervous system picks up on this stuff before your brain does. When someone around you feels genuinely calm and present, your body starts to mirror it. It's called co-regulation—and it's happening whether you realize it or not.

𝗧𝗵𝗶𝘀 𝗴𝗼𝘁 𝗺𝗲 𝘁𝗵𝗶𝗻𝗸𝗶𝗻𝗴 𝗮𝗯𝗼𝘂𝘁 𝘁𝗲𝗮𝗺𝘀: Are you hiring for skills, or for the energy someone brings? Because the person who can actually think clearly under pressure, who stays centered when things get chaotic—they don't just do good work. They help everyone else do better work too.

𝗡𝗲𝘅𝘁 𝘁𝗶𝗺𝗲 𝘆𝗼𝘂'𝗿𝗲 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝘁𝗲𝗮𝗺, 𝗮𝘀𝗸 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳: Does this person make the room feel heavier, or lighter?

18/07/2025

𝗬𝗼𝘂'𝗿𝗲 𝗶𝗻 𝗮 𝗺𝗲𝗲𝘁𝗶𝗻𝗴. 𝗧𝗵𝗲 𝗱𝗲𝗮𝗱𝗹𝗶𝗻𝗲'𝘀 𝗿𝗲𝗮𝗹. 𝗬𝗼𝘂𝗿 𝗵𝗲𝗮𝗿𝘁'𝘀 𝗿𝗮𝗰𝗶𝗻𝗴.

But you can't exactly excuse yourself to "manage your stress."
Here's what you CAN do: Use your breath as your secret reset button.

𝗦𝗶𝗺𝗽𝗹𝗲 𝗯𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 𝗵𝗮𝗰𝗸𝘀 𝘁𝗵𝗮𝘁 𝘄𝗼𝗿𝗸 𝗮𝗻𝘆𝘄𝗵𝗲𝗿𝗲:

🔹 4-7-8 Technique: Inhale for 4, hold for 7, exhale for 8

🔹 Box Breathing: 4 counts in, 4 hold, 4 out, 4 hold

🔹 Double Exhale: Make your exhale twice as long as your inhale

No one will notice. But your nervous system will thank you.
These aren't just "wellness tips"—they're scientifically proven to lower cortisol and activate your calm response in real-time.

Which breathing hack are you trying first?

17/07/2025

𝗬𝗼𝘂'𝘃𝗲 𝗵𝗲𝗮𝗿𝗱 𝗮𝗹𝗹 𝘁𝗵𝗲 𝗮𝗱𝘃𝗶𝗰𝗲: 𝗪𝗮𝗸𝗲 𝘂𝗽 𝗲𝗮𝗿𝗹𝘆. 𝗖𝗼𝗹𝗱 𝘀𝗵𝗼𝘄𝗲𝗿. 𝗖𝗿𝘂𝘀𝗵 𝘆𝗼𝘂𝗿 𝘁𝗼-𝗱𝗼 𝗹𝗶𝘀𝘁.

But let's be real—most days you're just trying to keep up.
You plan your tasks, your calls, your deadlines... but did you protect your energy today?

That's the real edge.
High-performers win because they protect what most of us neglect:
→ Their focus
→ Their recovery
→ Their capacity

We skip breaks, race the clock, and wonder why we crash mid-week.
We wait until we're running on fumes before we "deserve" rest.
That cycle? It's not strength. It's survival mode.

𝗜𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗱𝗼 𝗺𝗼𝗿𝗲 𝗼𝗳 𝘄𝗵𝗮𝘁 𝗺𝗮𝘁𝘁𝗲𝗿𝘀, 𝘀𝘁𝗮𝗿𝘁 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝗶𝗻𝗴 𝘄𝗵𝗮𝘁 𝗳𝘂𝗲𝗹𝘀 𝘆𝗼𝘂.
Which one of these are you not protecting yet?
Drop the number you're working on below 👇

17/07/2025

𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝘁𝗵𝗮𝘁 𝗳𝗿𝗶𝗲𝗻𝗱 𝘄𝗵𝗼 "𝗴𝗲𝘁𝘀 𝗶𝘁" 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝘆𝗼𝘂 𝗵𝗮𝘃𝗶𝗻𝗴 𝘁𝗼 𝗲𝘅𝗽𝗹𝗮𝗶𝗻?

Met up with an artist Mangov during my Italian trip. We're nothing alike—he paints, I build businesses. But within an hour, we're finishing each other's sentences.
"Do you ever wake up and think, 'Can I get back to the work yet?'" he asked.

Yes. That pull. That itch. That thing you can't 𝗻𝗼𝘁 𝗱𝗼.

He told me about spending a year or more on one painting. A whole year wrestling with something only he could see. "It's like holding this beautiful thing in your head," he said, "but your hands can't make it real yet."

𝗜 𝗳𝗲𝗹𝘁 𝘁𝗵𝗮𝘁 𝗶𝗻 𝗺𝘆 𝗰𝗵𝗲𝘀𝘁. 𝗜’𝗺 𝘀𝗽𝗲𝗻𝗱𝗶𝗻𝗴 𝟲 𝘆𝗲𝗮𝗿𝘀 𝘁𝗼 𝘁𝗮𝗹𝗸 𝗮𝗯𝗼𝘂𝘁 𝘁𝗵𝗲 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝗰𝗲 𝗼𝗳 𝗦𝗹𝗲𝗲𝗽 𝗶𝗻 𝗔𝘀𝗶𝗮 𝗮𝗻𝗱 𝗽𝗲𝗼𝗽𝗹𝗲 𝗶𝘀 𝗷𝘂𝘀𝘁 𝘀𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝘁𝗼 𝗽𝗮𝘆 𝗮𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝗵𝗲𝗿𝗲.

Because that's exactly what leading feels like. You see where the team could go, what the company could become, how much better things could be—but you're the only one who sees it.

𝗧𝗵𝗶𝘀 𝗶𝘀 𝘄𝗵𝗲𝗿𝗲 𝗯𝘂𝗿𝗻𝗼𝘂𝘁 𝗰𝗿𝗲𝗲𝗽𝘀 𝗶𝗻. 𝗡𝗼𝘁 𝗳𝗿𝗼𝗺 𝗵𝗮𝗿𝗱 𝘄𝗼𝗿𝗸… 𝗯𝘂𝘁 𝗳𝗿𝗼𝗺 𝗵𝗼𝗹𝗱𝗶𝗻𝗴 𝘁𝗼𝗼 𝗺𝘂𝗰𝗵 𝗮𝗹𝗼𝗻𝗲.

In functional medicine, we talk about allostatic load—the invisible weight you carry. It's not just stress from your to-do list. It's the mental energy of holding everyone else's potential, carrying the vision, being the one who has to see around corners.

𝗬𝗼𝘂𝗿 𝗻𝗲𝗿𝘃𝗼𝘂𝘀 𝘀𝘆𝘀𝘁𝗲𝗺 𝘄𝗮𝘀𝗻'𝘁 𝗱𝗲𝘀𝗶𝗴𝗻𝗲𝗱 𝘁𝗼 𝗵𝗼𝗹𝗱 𝗶𝘁 𝗮𝗹𝗹.
𝗧𝗼𝗻𝗶𝗴𝗵𝘁, 𝘁𝗿𝘆 𝘁𝗵𝗶𝘀: Pick one piece of your vision. Write it down like you're explaining it to your best friend. Then share it with someone on your team tomorrow.

You weren't meant to carry it all alone.

16/07/2025

You’re not just tired.
You’ve tried resting. You’ve tried slowing down.
And yet… nothing’s working.

That’s not laziness. That’s a system running on empty.

When your nervous system’s stuck in “go” mode for too long, even your breaks start to feel like work.
👉 You don’t need a longer vacation.
You need deeper recovery.

That starts with real boundaries.
Micro-rests that happen before you break.
And unlearning the lie that rest has to be earned.

You’re not weak for feeling this.
You’re just human.

📌 Ever felt like rest wasn’t enough?
Drop a 💬 below or check the caption for more.

10/07/2025

🎤 "𝗜'𝗺 𝗡𝗼𝘁 𝗖𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁 𝗘𝗻𝗼𝘂𝗴𝗵 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗕𝗶𝗴 𝗦𝘁𝗮𝗴𝗲"—𝗦𝗼𝘂𝗻𝗱 𝗙𝗮𝗺𝗶𝗹𝗶𝗮𝗿?

I hear this all the time, and honestly? I get it. Standing in front of hundreds (or thousands) of people is terrifying. 😰

But here's what Giang taught me—this guy speaks to massive audiences regularly, and guess what? 𝗛𝗲 𝘀𝘁𝗶𝗹𝗹 𝗴𝗲𝘁𝘀 𝘀𝘁𝗮𝗴𝗲 𝗳𝗿𝗶𝗴𝗵𝘁 𝗿𝗶𝗴𝗵𝘁 𝗯𝗲𝗳𝗼𝗿𝗲 𝘁𝗵𝗲 𝘀𝘁𝗮𝗴𝗲𝘁𝗶𝗺𝗲.

𝗣𝗿𝗼𝗰𝗲𝗽𝘁𝗶𝗼𝗻: I’m scared of getting up on stage to talk. I must not be confident. → need to work on my confidence.
𝗣𝗿𝗼𝘀𝗽𝗲𝗰𝘁𝗶𝘃𝗲: Being fearful is human instinct; bigger question, what makes you want to go up in the first place?

Explanation : Your body's doing its job—protecting you from the "what if I say something completely wrong?".

The Catch: That scenario NOT yet happened?!

𝗠𝘆 𝗿𝗲𝗰𝗲𝗻𝘁 𝗵𝗮𝗰𝗸 𝘁𝗵𝗮𝘁 𝘀𝗲𝗲𝗺𝘀 𝘁𝗼 𝘄𝗼𝗿𝗸: Stop focusing on what might go wrong. Start focusing on WHO you're serving.

When I step on stage, I stop thinking about what I need to say next. Rather I'm thinking about that one person in the audience who may be struggling with burnout and doesn’t want to resolve it yet. I hope my 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲𝘀 𝗮𝗻𝗱 𝘁𝗿𝗶𝘂𝗺𝗽𝗵𝘀 𝗽𝗿𝗼𝘃𝗶𝗱𝗲 𝗮 𝗴𝗹𝗶𝗺𝗽𝘀𝗲 𝗼𝗳 𝗳𝗮𝗰𝗶𝗻𝗴 𝘁𝗵𝗲 𝗯𝘂𝗿𝗻𝗼𝘂𝘁 𝗽𝗼𝘀𝗶𝘁𝗶𝘃𝗲𝗹𝘆.

For me, that shift changes everything: NOT ABOUT ME, it's about them, their families, their teams who trust them to show up strong.

𝗧𝗵𝗲 𝘀𝗲𝗰𝗿𝗲𝘁 𝘀𝗮𝘂𝗰𝗲? You don't need to be perfect. You just need to SHOW UP. 💪
Your message matters more than your fear. Someone in that audience needs exactly what you have to offer.

𝗜𝗙 𝘆𝗼𝘂 𝗳𝗶𝗻𝗱 𝘁𝗵𝗶𝘀 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 𝗿𝗲𝘀𝗼𝗻𝗮𝘁𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂, 𝘁𝗮𝗴 𝘆𝗼𝘂𝗿 𝗳𝗿𝗶𝗲𝗻𝗱 𝘄𝗵𝗼𝗺 𝘆𝗼𝘂 𝘁𝗵𝗶𝗻𝗸 𝗰𝗮𝗻 𝗯𝗲𝗻𝗲𝗳𝗶𝘁 𝗳𝗿𝗼𝗺 𝘁𝗵𝗶𝘀 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 𝗵𝗲𝗿𝗲. 👇

10/07/2025

𝗬𝗼𝘂 𝗸𝗲𝗲𝗽 𝘀𝗮𝘆𝗶𝗻𝗴 “𝗷𝘂𝘀𝘁 𝗼𝗻𝗲 𝗺𝗼𝗿𝗲 𝘁𝗵𝗶𝗻𝗴.” 𝗕𝘂𝘁 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆’𝘀 𝗯𝗲𝗴𝗴𝗶𝗻𝗴 𝘆𝗼𝘂 𝘁𝗼 𝘀𝘁𝗼𝗽.

✅ Check emails before your feet touch the floor—cortisol spikes are great for decision-making
✅ Say yes to everything—your gut-brain-adrenal axis loves chronic overwhelm
✅ Skip breaks—your nervous system doesn't need regulation anyway
✅ Wear exhaustion like a badge—headaches and irritability show you're serious
✅ Keep your phone glued to your hand—constant stimulation is exactly what your prefrontal cortex needs

Sound familiar?
Here's what I learn from my biology course: When we operate in chronic sympathetic overdrive, our strategic thinking literally shuts down. We think we're being productive, but we're actually sabotaging our own performance.

Your body isn't designed to sprint marathons. When your nervous system is dysregulated, even brilliant professionals make poor decisions, miss opportunities, and damage relationships.

Recent framework that's working: 𝐑𝐞𝐬𝐭 𝐢𝐬𝐧'𝐭 𝐰𝐞𝐚𝐤𝐧𝐞𝐬𝐬—it's how you maintain the cognitive clarity that separates great leaders from burned-out ones.

Tag an executive who needs permission to pause 🎯
What's one "burnout badge" you've worn that you're ready to retire?

✨ Follow for insights on optimizing your stress response for sustainable high performance.

09/07/2025

We all know the feeling—back-to-back meetings, constant notifications, moving so fast we miss opportunities right in front of us. In our culture, busyness often equals worth.

But here's what I'm discovering through stress physiology: When your nervous system is stuck in fight-or-flight (nevous mode), your prefrontal cortex (logic mind) literally loses access to strategic thinking. You're reacting, not responding strategically.

The catch? The busier we get, the more reactive we become. We miss the subtle cues and strategic moments that actually drive career advancement.

Recent hack that's working: 3 conscious breaths before any important decision to shift from sympathetic to parasympathetic nervous system activation. Those 30 seconds let your brain access clarity instead of just urgency.

What I'm learning: Slowing down isn't weakness—it's strategic advantage. When everyone else is reacting, you're responding with intention.

Tag someone who needs permission to pause 🎯

What's one decision you made differently when you gave yourself space vs. when you were rushing?

✨ Follow for insights on optimizing your stress physiology for strategic

Cavan Chan

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