Stop Chasing Plan A with Anthony Ng Monica

Welcome back to Founder Mode!

Most founders think burnout is part of the job.

I used to think that too.

But after talking with Anthony Ng Monica, I kept coming back to one idea:

Your business can only perform as well as the person building it.

Anthony has built and exited a global company. Today, he helps founders improve their health without stepping away from their businesses.

This wasn't a conversation about six-packs or biohacking.

It was about staying in the game long enough to win.

Burnout Doesn't Happen All at Once

Anthony shared one of the toughest moments of his career.

In less than 24 hours, he let go of three co-founders, fired around 20 employees, and relocated to another country. Then he worked every day for the next nine months trying to save the business.

Eventually, his body pushed back.

He walked into the gym, picked up a light barbell, and immediately got a headache.

At first, he ignored it.

Then it kept happening.

Doctors eventually told him nothing was physically wrong.

He simply wasn't recovering.

That story reminded me that founders often believe they can outwork stress.

Eventually, stress wins.

Health Isn't Equity. It's Rent.

This was probably my favorite idea from the episode.

Anthony compared health to paying rent.

Miss one payment after years of consistency, and you're still in trouble.

Founders often think they'll focus on health after the company grows.

The reality is the opposite.

Building the company gets easier when your health is already strong.

As I said during the episode:

That idea feels more true every year.

Stop Chasing Plan A

One lesson really stood out.

Most people think they need the perfect routine.

Perfect diet.

Perfect workout.

Perfect schedule.

Anthony argues that this is exactly why most people fail.

Instead of chasing Plan A, avoid falling all the way back to Plan F.

Small, repeatable habits beat huge bursts of motivation.

He uses what he calls a "gearing system."

Some weeks you're in first gear.

Some weeks you're in fifth.

The important part is that you keep moving.

That feels a lot like building startups.

Recovery Creates Better Decisions

One thing I've noticed over the years is that when I'm building early-stage companies, my health often slips.

My weight goes up.

My sleep goes down.

Anthony explained why that happens.

When sleep suffers, everything else becomes harder.

Stress increases.

Food choices get worse.

Recovery disappears.

Then founders wonder why they feel overwhelmed.

It isn't one bad decision.

It's hundreds of small ones stacking together.

Fitness Is More Than Looking Healthy

Anthony made another point I hadn't really considered.

He noticed that during intense periods of business, the healthiest people on his team simply lasted longer.

They handled stress better.

They recovered faster.

They stayed productive while others burned out.

Fitness wasn't just personal.

It became a business advantage.

That's something I hadn't thought about that way before.

Start Smaller Than You Think

Founders often overcomplicate health.

Anthony's advice was surprisingly simple.

Go to bed at the same time every night.

Wake up at the same time every morning.

Walk more.

Sleep better.

Eat a little less junk.

That's it.

The basics still win.

Just like in business.

5 Key Takeaways

• Health is rent, not equity. You have to keep paying it.
• Small habits beat extreme routines every time.
• Recovery improves focus, stress management, and decision-making.
• Fitness becomes a competitive advantage during difficult seasons.
• Build consistency instead of chasing perfection.

Final Thoughts

This conversation reminded me that founders often treat health like something they'll fix later.

Later usually never comes.

The companies that survive for years need founders who can survive for years too.

Anthony's story wasn't about finding the perfect workout.

It was about building systems that work even when life gets messy.

That feels a lot like building companies.

The goal isn't perfection.

It's staying healthy enough to keep showing up.

🎧 Listen to Episode 67 here:

Stop Chasing Plan A with Ant... Jul 30 · Founder Mode 27:01   ​

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