The Minimum Effective Dose: How to Get Better Results by Doing Less
Thu Jan 22 2026
What if everything you've been taught about achieving your goals is backwards?
In this episode, I'm sharing a complete reframe that changed how I approach my business, my workouts, and my entire life: the concept of minimum effective dose.
Most of us have been conditioned to believe that we need to push harder, work longer, and sacrifice more to get results. No pain, no gain, right? But what if that approach is actually sabotaging your progress?
I learned about minimum effective dose from a fitness podcast (shoutout to Mind Pump), and it completely revolutionized how I think about building muscle. The principle is simple: go to the gym, send the signal to your body that you want to grow, and get out. You should feel BETTER leaving the gym than when you walked in. Not destroyed. Not demolished. Better.
And here's the thing—this applies to literally everything in your life and business.
When you shift from self-abuse disguised as productivity to sustainable systems built on self-love, everything changes. You can create a YouTube video in 5 minutes instead of spending 30 hours on it. You can build muscle with 15-minute workouts. You can grow your business without burning out.
In this episode, I'm breaking down:
Why "working harder" doesn't equal better results (and what actually does)How to rewire your brain to stop equating suffering with valueThe exact mindset shift that makes everything more doableHow to create systems that support minimum effective dose in your businessWhy doing as little as possible is actually the smartest approachThis isn't about settling or being lazy. This is about optimizing for what actually works—and honoring your well-being in the process.
If you're tired of the hustle culture BS and ready to do less while getting better results, this episode is for you.
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What if everything you've been taught about achieving your goals is backwards? In this episode, I'm sharing a complete reframe that changed how I approach my business, my workouts, and my entire life: the concept of minimum effective dose. Most of us have been conditioned to believe that we need to push harder, work longer, and sacrifice more to get results. No pain, no gain, right? But what if that approach is actually sabotaging your progress? I learned about minimum effective dose from a fitness podcast (shoutout to Mind Pump), and it completely revolutionized how I think about building muscle. The principle is simple: go to the gym, send the signal to your body that you want to grow, and get out. You should feel BETTER leaving the gym than when you walked in. Not destroyed. Not demolished. Better. And here's the thing—this applies to literally everything in your life and business. When you shift from self-abuse disguised as productivity to sustainable systems built on self-love, everything changes. You can create a YouTube video in 5 minutes instead of spending 30 hours on it. You can build muscle with 15-minute workouts. You can grow your business without burning out. In this episode, I'm breaking down: Why "working harder" doesn't equal better results (and what actually does)How to rewire your brain to stop equating suffering with valueThe exact mindset shift that makes everything more doableHow to create systems that support minimum effective dose in your businessWhy doing as little as possible is actually the smartest approachThis isn't about settling or being lazy. This is about optimizing for what actually works—and honoring your well-being in the process. If you're tired of the hustle culture BS and ready to do less while getting better results, this episode is for you.