Umar Rana
Jan 9
3 min read

Updated: Jul 1

People ask how I juggle multiple businesses, lead teams, mentor founders, and still show up with energy every day.

It's not magic. It's a system. And it starts with health. What I've learned: Success means nothing if your health falls apart.

I've built companies, worked insane hours, pushed through tough seasons. But the times I felt truly productive and fulfilled? When my body and brain aligned with my business goals.

What Biohacking Actually Means

Biohacking isn't about tech or extreme routines. For me, it's simple: using habits, tools, and science-backed strategies to help my mind and body perform better.

Not perfection. Optimization. Small shifts that create big results.

Combine that with smart business strategy and focused consulting—you don't just perform better. You live better.

Why Health Comes First

I've worked with many professionals running on fumes. Late nights. Poor sleep. High stress. The result? Foggy thinking, bad decisions, burnout.

That's why health sits at the center of my work. I coach clients the same way.

When your brain is sharp and body feels good, performance improves naturally. Energy becomes consistent. Focus deepens. Creativity returns.

Being an Introvert Is My Strength

I'm an introvert. For years, I thought that would hold me back in business. Now I know it's one of my biggest advantages.

Introverts spend more time in deep thought. We reflect more. We analyze quietly and carefully. This creates clarity in decisions, empathy in leadership, depth in conversations.

Being an introvert helped me discover tools that work deeply, not quickly. It taught me to lead and build sustainably.

It's a quiet edge—but powerful.

Daily Habits for Peak Performance

Here's what keeps me performing without burning out:

1. Sleep Is Sacred I track sleep and aim for 7-8 quality hours. Poor sleep destroys productivity and increases stress. Good sleep means better focus, mood, and decisions.

2. Fasting & Smart Nutrition I follow intermittent fasting—eating in a 6-8 hour window. This keeps energy stable and cuts brain fog. During work hours, I avoid heavy meals and focus on:

Healthy fats
Clean protein
Low sugar intake

3. Daily Mindset Check Before checking emails, I check in with myself. 10-15 minutes of quiet time or reflection. Some days it's gratitude. Other days, setting clear intention. This aligns me with goals instead of reacting to the day.

4. Movement, Not Just Exercise Some days I lift weights. Others, I walk or stretch. The rule? Move every single day. It's not about the gym—it's about keeping my body awake, posture strong, stress low.

5. Focused Work Blocks I use Pomodoro technique mixed with deep work windows. During these blocks: distractions off, one clear outcome, dive in. This is how I run businesses, coach clients, and still finish with energy for family.

My Decision Framework: Circles of Control

One mental model has helped me most—in business and life. I call it Circles of Control.

Every decision, challenge, or uncertainty gets sorted into three buckets:

Circle of Control

Things I can directly act on
My response, schedule, health, effort

Circle of Influence

Things I can't fully control but can impact
Team performance, client decisions, partnerships

Circle of No Influence

Things outside my control
Market shifts, others' opinions, what-ifs

The rule:

If it's in Circle of No Influence—let it go
If it's in Control or Influence—take action

This clears noise. Makes decisions faster, calmer, more effective.

I always build backup plans—not from fear, but focus. Preparation creates calm under pressure.

Real High Performance

High performance doesn't mean hustling harder or skipping rest. It means aligning health, habits, and strategy—so you lead with consistency, clarity, and calm.

I don't get it perfect. But I constantly learn, adjust, apply. That's what I teach. That's what I live.