My top five high performance hacks
Kerwin Rae

As a high-performance specialist, I’m constantly on the lookout for performance hacks.

To get sh*t done, it’s super important to maintain good levels of health, energy, and productivity or you’re going to end up burning out and your performance suffers. 

I’ve tried a fair few hacks, tips, and tricks in my time, but there are really five things I absolutely swear by for high energy and good health.

So, here are my top five hacks for high performance…

Daily meditation

meditate most mornings, anywhere between 40 minutes to two hours, depending on what time I wake up.

And then I’ll normally do another 20 minutes to an hour in the evenings if I have enough time. The one thing I give the most time to is my meditation because it keeps me calm and regulated.

It helps me sleep better, think better, it’s literally a high-performance drug for my brain.

Supplement with care

I also take a lot of supplements. If you saw my supplement rack, you’d think I’m a freak. I literally have supplements for everything, but I don’t take everything all the time. Each day I ask myself, “Okay, what do I feel like my body needs?” And I’ll take the supplements that I feel my body needs. So I’m constantly topping up with either a vitamin B, zinc, omega-3, a reishi mushroom product of some sort, whatever my body is telling me.

Drink your water!

I drink so much fucking water, I’m like a camel. I can easily chug a litre just after waking up for a massive jumpstart, then another three or so liters throughout the day.

Occasionally I’ll also drink ketones, but typically only when I’m training or speaking, as an extra boost of energy.

Intermittent Fasting for endless energy

As you may know, I’m a massive advocate of intermittent fasting. It’s literally changed my entire body, health, and energy levels. 

This means I have my first meal everyday between around 1:00 and 2:30 pm, then my last meal at around 6:30 and 7:30. 

When you look into intermittent fasting, it’s incredible. It turns your body into an absolute powerhouse that burns fat, kills off old dead cells, and I literally feel like an energizer bunny,


Quality nutrition

I also wouldn’t exactly say I’m keto or on the ketogenic diet, but I’m keto bent.

I have a massive sweet tooth, so I absolutely limit the amount of sugar and carbs in my diet. If I indulge in a little, it’s a slippery slope until I’m wolfing down Ben and Jerry’s or a dozen Krispy Kremes.

As I said, I only eat lunch and dinner because of fasting, so I’ll start the day with lunch. A giant piece of barramundi, baby octopus (don’t judge me, it’s high in protein!), some sweet potato and goat’s cheese, and a huge green leafy salad.

If I’m lucky, I might have a protein shake or a sneaky protein snack in the afternoon.

Then dinner is pretty similar, it’s fish or chicken, and another massive salad. I love MCT oil, apple cider vinegar, and balsamic as a dressing, it’s low sugar and packs a punch. 

These are the things I do every single day, without fail to keep me energetic and focused, and able to perform at a high level.

If you’re interested, I really recommend doing your own research and talking to professionals to see if any of these are right for you. 

Drop me a comment if you do any of these already, and let me know how it’s going for you!