The Performance Code Podcast

Robin Keller | The Swiss standard for executive physical performance

The Performance Code Podcast

How Often Should You Train to Get in Shape?

Two 35-minute workouts per week. That's it.

Most executives think they need more. They wait for the "perfect time" to start, which never comes.

▶️Get my BusyBody Workout Routine: https://theperformancecode.ch/workout 

In this episode:

• Why 80% of fat loss is nutrition, not training
• The minimum effective dose that actually works
• Why running 5x/week without fixing nutrition is wasting time
• How to train when you work 12+ hours a day
• Why muscle mass predicts longevity
• The exact workout frequency that gets results

Stop shoveling water from a sinking ship while ignoring the leak.

If Jeff Bezos can train 2 to 3 times per week while running Amazon, you can make 90 minutes work.

⭐️The Performance Code:

You lead a company. You travel constantly. You eat at client dinners with wine in your hand. The Performance Code is the system built for that life.

Tested and trusted by 200+ C-suites, VPs & Senior leaders in Switzerland:

https://theperformancecode.s.gy/strategy

—-------------------

📨Join “The Performance Code” Newsletter:

https://theperformancecode.ch/newsletter?utm_source=podcast

—-------------------

Connect With Robin:

LinkedIn: https://www.linkedin.com/in/robinkellerofficial/

Instagram: https://www.instagram.com/robinkellerofficial/

YouTube: https://www.youtube.com/@robinkellerofficial

Website: https://theperformancecode.ch/

—--------------------

🔔 Subscribe for performance protocols developed by world-class experts specifically for high-performers

—---------------------

🔴 Robin’s Main YouTube Channel: https://www.youtube.com/@robinkellerofficial

Robin Keller | The Swiss standard for executive physical performance

The Performance Code Podcast

Reverse Fasting: Why You Should Stop Skipping Breakfast

Most executives skip breakfast and wonder why they're raiding the cupboard by 8pm.

Here's what actually works: Reverse fasting. Eat dinner earlier, not breakfast later.

▶️Get my “Fit Executive Playbook": https://theperformancecode.ch/fitexecutiveplaybook

In this episode:

• Why intermittent fasting creates cravings and disordered eating
• What happens when you eat too close to bedtime
• Why your heart rate stays elevated all night (blocking recovery)
• The 3 to 4 hour rule that transforms sleep quality
• Why skipping breakfast makes you starving at dinner
• The simple breakfast that stabilizes energy and kills cravings

Finish your last meal 3 to 4 hours before bed. Give your body time to digest before sleep. Your recovery, energy, and performance will transform.

I'll bet you €500 you feel the difference in one week.

⭐️The Performance Code:

You lead a company. You travel constantly. You eat at client dinners with wine in your hand. The Performance Code is the system built for that life.

Tested and trusted by 200+ C-suites, VPs & Senior leaders in Switzerland:

https://theperformancecode.s.gy/strategy

—-------------------

📨Join “The Performance Code” Newsletter:

https://theperformancecode.ch/newsletter?utm_source=podcast

—-------------------

Connect With Robin:

LinkedIn: https://www.linkedin.com/in/robinkellerofficial/

Instagram: https://www.instagram.com/robinkellerofficial/

YouTube: https://www.youtube.com/@robinkellerofficial

Website: https://theperformancecode.ch/

—--------------------

🔔 Subscribe for performance protocols developed by world-class experts specifically for high-performers

—---------------------

🔴 Robin’s Main YouTube Channel: https://www.youtube.com/@robinkellerofficial

Robin Keller | The Swiss standard for executive physical performance

The Performance Code Podcast

Sugar Isn't Making You Fat (This Study Will Change Your Mind)

Everyone wants to cut sugar for New Year's. But sugar isn't the problem.

An Oxford study compared two groups eating the same calories. One ate 100g of sugar per day. The other ate saturated fats.

Result: The sugar group had zero change in liver fat. The saturated fat group increased liver fat by 40%.

In this episode:

• Why sugar isn't making you gain weight
• The real cause of fat gain (energy toxicity)
• Why saturated fats are worse than sugar for your health
• The foods driving up your LDL and blood pressure
• How to eat sugar and stay lean with stellar blood work
• The 80/20 rule that lets you enjoy life and get results

Stop demonizing sugar. Start focusing on what actually matters: protein, fiber, whole foods, and reducing saturated fats.

You can have the Christmas cake. Just balance the rest of your day.

⭐️The Performance Code:

You lead a company. You travel constantly. You eat at client dinners with wine in your hand. The Performance Code is the system built for that life.

Tested and trusted by 200+ C-suites, VPs & Senior leaders in Switzerland:

https://theperformancecode.s.gy/strategy

—-------------------

📨Join “The Performance Code” Newsletter:

https://theperformancecode.ch/newsletter?utm_source=podcast

—-------------------

Connect With Robin:

LinkedIn: https://www.linkedin.com/in/robinkellerofficial/

Instagram: https://www.instagram.com/robinkellerofficial/

YouTube: https://www.youtube.com/@robinkellerofficial

Website: https://theperformancecode.ch/

—--------------------

🔔 Subscribe for performance protocols developed by world-class experts specifically for high-performers

—---------------------

🔴 Robin’s Main YouTube Channel: https://www.youtube.com/@robinkellerofficial

Robin Keller | The Swiss standard for executive physical performance

The Performance Code Podcast

How Executives stay in shape through december

Download the PDF here

🚨 Most men gain 2–4 kg over Christmas & New Year 🎄

Not because they lack discipline... but because they use the wrong strategy…

In this episode, I share 5 of the most tactical and easy-to-implement hacks I use for myself and my clients

You can enjoy the dinners, the wine, the celebrations, and still wake up January 2nd without the guilt, bloat, or extra belt hole.

Plus I’ll share a PDF with an additional 21 proven hacks to keep your body in check during the festive season

⭐️The Performance Code:

You lead a company. You travel constantly. You eat at client dinners with wine in your hand. The Performance Code is the system built for that life.

Tested and trusted by 200+ C-suites, VPs & Senior leaders in Switzerland:

https://theperformancecode.s.gy/strategy

—-------------------

📨Join “The Performance Code” Newsletter:

https://theperformancecode.ch/newsletter?utm_source=podcast

—-------------------

Connect With Robin:

LinkedIn: https://www.linkedin.com/in/robinkellerofficial/

Instagram: https://www.instagram.com/robinkellerofficial/

YouTube: https://www.youtube.com/@robinkellerofficial

Website: https://theperformancecode.ch/

—--------------------

🔔 Subscribe for performance protocols developed by world-class experts specifically for high-performers

—---------------------

🔴 Robin’s Main YouTube Channel: https://www.youtube.com/@robinkellerofficial

Robin Keller | The Swiss standard for executive physical performance

The Performance Code Podcast

I recently took the most comprehensive blood test I ever did...The results weren't what I was expecting...

Want my High Performance Blood Test Panel to get yourself tested?

DM me on LinkedIn with "PANEL" and I'll send it to you

⭐️The Performance Code:

You lead a company. You travel constantly. You eat at client dinners with wine in your hand. The Performance Code is the system built for that life.

Tested and trusted by 200+ C-suites, VPs & Senior leaders in Switzerland:

https://theperformancecode.s.gy/strategy

—-------------------

📨Join “The Performance Code” Newsletter:

https://theperformancecode.ch/newsletter?utm_source=podcast

—-------------------

Connect With Robin:

LinkedIn: https://www.linkedin.com/in/robinkellerofficial/

Instagram: https://www.instagram.com/robinkellerofficial/

YouTube: https://www.youtube.com/@robinkellerofficial

Website: https://theperformancecode.ch/

—--------------------

🔔 Subscribe for performance protocols developed by world-class experts specifically for high-performers

—---------------------

🔴 Robin’s Main YouTube Channel: https://www.youtube.com/@robinkellerofficial

Robin Keller | The Swiss standard for executive physical performance

The Performance Code Podcast

You're sleeping 7-8 hours. But you wake up destroyed.Most executives think it's stress or burnout. It's not.There's something happening while you sleep that's quietly stealing years from your life, and you have no idea it's happening.In this episode:• What's really causing your exhaustion• The warning signs you're ignoring• How this increases mortality risk by 300%• The simple test you can do tonight• The tools I use to fix thisI discovered this after a sleep study revealed one number was off. When my doctor explained what it meant, everything changed.

If you're waking up exhausted despite enough sleep, watch this.

⭐️The Performance Code:

You lead a company. You travel constantly. You eat at client dinners with wine in your hand. The Performance Code is the system built for that life.

Tested and trusted by 200+ C-suites, VPs & Senior leaders in Switzerland:

https://theperformancecode.s.gy/strategy

—-------------------

📨Join “The Performance Code” Newsletter:

https://theperformancecode.ch/newsletter?utm_source=podcast

—-------------------

Connect With Robin:

LinkedIn: https://www.linkedin.com/in/robinkellerofficial/

Instagram: https://www.instagram.com/robinkellerofficial/

YouTube: https://www.youtube.com/@robinkellerofficial

Website: https://theperformancecode.ch/

—--------------------

🔔 Subscribe for performance protocols developed by world-class experts specifically for high-performers

—---------------------

🔴 Robin’s Main YouTube Channel: https://www.youtube.com/@robinkellerofficial

Robin Keller | The Swiss standard for executive physical performance

The Performance Code Podcast

In this episode, I share the 10 key lessons from 200+ real transformations.

No guesswork, no BS. Just what REALLY works..

⭐️The Performance Code:

You lead a company. You travel constantly. You eat at client dinners with wine in your hand. The Performance Code is the system built for that life.

Tested and trusted by 200+ C-suites, VPs & Senior leaders in Switzerland:

https://theperformancecode.s.gy/strategy

—-------------------

📨Join “The Performance Code” Newsletter:

https://theperformancecode.ch/newsletter?utm_source=podcast

—-------------------

Connect With Robin:

LinkedIn: https://www.linkedin.com/in/robinkellerofficial/

Instagram: https://www.instagram.com/robinkellerofficial/

YouTube: https://www.youtube.com/@robinkellerofficial

Website: https://theperformancecode.ch/

—--------------------

🔔 Subscribe for performance protocols developed by world-class experts specifically for high-performers

—---------------------

🔴 Robin’s Main YouTube Channel: https://www.youtube.com/@robinkellerofficial

Robin Keller | The Swiss standard for executive physical performance

The Performance Code Podcast

Will ran an exclusive London private members club where politicians, movie stars, and musicians could drink without consequence.

He watched the most successful people self-destruct the same way, and eventually joined them.

Seven years sober, he now helps high-performers break free from alcohol without AA, rehab, or labels.

In this episode:

• Why most executives can't socialize without alcohol (and what that reveals)
• The primal fear stopping successful men from quitting
• Why "at least I'm not..." keeps you stuck at average
• The 4-pillar system that gets people to 10 months (where no one goes back)
• Why CEOs who quit drinking see their careers accelerate
• The simple one-year test that reveals dependency
• Will's approach: No shame. No labels. No 12-step programs.

Just a systematic framework built for high-performers who want peak performance without the hangover.

⭐️The Performance Code:

You lead a company. You travel constantly. You eat at client dinners with wine in your hand. The Performance Code is the system built for that life.

Tested and trusted by 200+ C-suites, VPs & Senior leaders in Switzerland:

https://theperformancecode.s.gy/strategy

—-------------------

📨Join “The Performance Code” Newsletter:

https://theperformancecode.ch/newsletter?utm_source=podcast

—-------------------

Connect With Robin:

LinkedIn: https://www.linkedin.com/in/robinkellerofficial/

Instagram: https://www.instagram.com/robinkellerofficial/

YouTube: https://www.youtube.com/@robinkellerofficial

Website:https://theperformancecode.ch/

—--------------------

🔔 Subscribe for performance protocols developed by world-class experts specifically for high-performers

—---------------------

🔴 Robin’s Main YouTube Channel: https://www.youtube.com/@robinkellerofficial

Robin Keller | The Swiss standard for executive physical performance

The Performance Code Podcast

Tired after work? Dead on weekends? Can't focus after 3 PM?

Your energy problem isn't work - it's what you're doing (or not doing) at night.

In this episode, I break down why sleep-deprived executives make twice as many strategic errors and how sleeping less than six hours drops your testosterone by 15% and ages you 10 years overnight.

Discover the systematic energy optimization protocol that gives you consistent, reliable performance from Monday morning meetings to Saturday mornings with your kids.

No more afternoon crashes, no more weekend deflation.

If you're tired of pushing through low energy and want the competitive advantage of feeling sharp all day, this blueprint changes everything.

⭐️The Performance Code:

You lead a company. You travel constantly. You eat at client dinners with wine in your hand. The Performance Code is the system built for that life.

Tested and trusted by 200+ C-suites, VPs & Senior leaders in Switzerland:

https://theperformancecode.s.gy/strategy

—-------------------

📨Join “The Performance Code” Newsletter:

https://theperformancecode.ch/newsletter?utm_source=podcast

—-------------------

Connect With Robin:

LinkedIn: https://www.linkedin.com/in/robinkellerofficial/

Instagram: https://www.instagram.com/robinkellerofficial/

YouTube: https://www.youtube.com/@robinkellerofficial

Website: https://theperformancecode.ch/

—--------------------

🔔 Subscribe for performance protocols developed by world-class experts specifically for high-performers

—---------------------

🔴 Robin’s Main YouTube Channel: https://www.youtube.com/@robinkellerofficial

Robin Keller | The Swiss standard for executive physical performance

The Performance Code Podcast

High LDL cholesterol? Your doctor is testing the wrong marker.

In this episode, I reveal why LDL cholesterol alone doesn't tell the full story and the single most important cardiovascular risk marker most doctors aren't testing you for.

Discover what actually drives cholesterol levels up, why the carnivore crowd might be the new flat earthers, and the proven protocol to lower your numbers without lifelong medication.

Plus, I share a client case where normal LDL masked a dangerously high cardiovascular risk that could have cost him everything.

If you're over 40 and concerned about your heart health, this episode could save your life.

⭐️The Performance Code:

You lead a company. You travel constantly. You eat at client dinners with wine in your hand. The Performance Code is the system built for that life.

Tested and trusted by 200+ C-suites, VPs & Senior leaders in Switzerland:

https://theperformancecode.s.gy/strategy

—-------------------

📨Join “The Performance Code” Newsletter:

https://theperformancecode.ch/newsletter?utm_source=podcast

—-------------------

Connect With Robin:

LinkedIn: https://www.linkedin.com/in/robinkellerofficial/

Instagram: https://www.instagram.com/robinkellerofficial/

YouTube: https://www.youtube.com/@robinkellerofficial

Website: https://theperformancecode.ch/

—--------------------

🔔 Subscribe for performance protocols developed by world-class experts specifically for high-performers

—---------------------

🔴 Robin’s Main YouTube Channel: https://www.youtube.com/@robinkellerofficial