Let’s Talk About Stress (The One You Never Switch Off)

Chef,

There’s a kind of stress we carry that’s invisible.

Not the heat of a busy service. Not the pressure of a full docket.

I’m talking about the stress that follows you home.

The one that keeps your jaw tight, your sleep light, and your fuse short.

You’ve probably gotten so used to it, you think it’s just “part of the job.”

But here’s the truth: it’s not. And it’s slowly breaking you down.

I know it because I’ve lived it.

Running kitchens, running businesses, being the one everyone relies on—until your body starts saying, “no more.”

Stress doesn’t just burn you out mentally. It eats away at your focus, your energy, your immune system, your relationships.

And in the long run? It makes you feel like you’re surviving life instead of actually living it.

So what do you do?

No, I’m not going to tell you to quit your job or meditate for an hour every day.

Here’s what I want you to try this week—simple stuff that actually works:

1. 2-Min Box Breathing:

Inhale for 4. Hold for 4. Exhale for 4. Hold for 4.

Do this once a day, ideally after your shift. Navy SEALs use it. So can you.

2. 5-Min Static Back Reset:

Lay on the floor, feet on a chair at 90°.

It resets your posture and calms your nervous system. Perfect after hours on your feet.

3. Start Your Day with Hydration, Not Caffeine:

500ml of water with lime before anything else.

You’d be surprised how this one habit changes how your body handles stress.

You don’t need a full lifestyle overhaul overnight.

You just need to start.

That’s what the 14-Day Challenge is for—real tools, built for real chefs, with real lives.

Already started? Let me know how you’re managing your stress lately.

Haven’t started yet? You know what to do.

– Cassio

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