When it comes to performing at your best—in medicine and in life—it’s easy to overcomplicate things. But for Shehzad Batliwala, DO, MGM, the foundation is refreshingly simple: sleep, nutrition, and movement.

“These are the fundamentals,” Shehzad says. “If you get them right, you’ll be in a really good place.”

1️⃣ Prioritize Sleep Above All Else

💰 Cost: Free to low

“In residency, I thought I could get by on very little rest. But as I’ve gotten older—especially into my 30s—I’ve realized how much sleep impacts everything else.”

These days, Shehzad treats sleep like sacred time. He keeps his bedroom cool, quiet, and free of screens, and gives himself a full night to rest.

The result? More clarity, sharper decision-making, and a calmer baseline.

✅ Try This:

• Use blackout curtains and white noise to optimize your sleep space.
• Set a screen curfew—no phones or laptops 30–60 minutes before bed.
• Reduce caffeine consumption in the afternoons and evenings.

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2️⃣ Fuel Your Body with Intention

💰 Cost: Varies—Shehzad uses a meal service

“If you’re not fueling your body properly, it’s hard to keep up your energy.”

Whether it’s catered meals or home-cooked, Shehzad says the key is choosing food that sustains your energy—not spikes and crashes it.

The payoff is tangible: better focus, more stamina, and a greater sense of control in a hectic day.

✅ Try This:

• Prep high-protein snacks and balanced meals ahead of busy weeks.
• Schedule meals like appointments to avoid last-minute (unhealthy) grabs.
• Hydrate—don’t forget the basics.

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3️⃣ Make Movement Non-Negotiable

💰 Cost: $100–$500/month for a personal trainer

“Movement is the third pillar—and honestly, the hardest one for me.”

Shehzad admits that intentional exercise is difficult for physicians, especially if they’re on their feet all day. But steps aren’t enough.

To stay consistent, he works with a personal trainer and aims for 30 to 45 minutes of exercise at least three times a week. Shehzad says that paying someone helps him stay accountable.

“It’s not about looking like a bodybuilder. It’s about staying healthy, boosting circulation, and clearing my head.”

✅ Try This:

• Add workouts to your weekly calendar like any other commitment.
• Don’t underestimate stretching, wall sits, or squats between shifts or patient visits.
• If motivation is a hurdle, find accountability in a partner, coach, or exercise group.

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Start with the Basics

For Shehzad, peak performance isn’t about fancy routines—it’s about protecting the basics.

“Sleep, nutrition, and movement—they’re simple, but they work. If you dial them in, everything else starts to fall into place.”

👉 Want to swap strategies with high-performance peers like Shehzad? Apply to join Lucens—the private network for ambitious physicians.

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