Running a trade business means juggling early starts, site work, admin, family, and the curveballs life throws your way. It’s all too easy for your health and energy to drop off the bottom of the priority list, yet these are the building blocks of long-term success (and sanity) for every tradie and contractor.
In this episode of The Site Shed, Matt Jones is joined by Michael O’Sullivan, a tradie health specialist and men’s wellness coach, to break down sustainable habits that boost your performance both at work and at home.
If you’re tired of feeling sluggish, can’t get on top of your nutrition, or simply want to be a better father, partner, and business owner, you’ll find practical answers here.
💡 Why Energy is the Ultimate Asset
Michael shares that real time management for tradies starts with energy management:
Your energy is your time. Most guys know what to do but struggle to change habits; it’s about building self-worth with disciplined routines and fuelling your body right.
When your energy is dialed in, you’ll nail your workday, show up at home, and keep your business moving forward.
Key takeaways:
Discipline in daily habits leads to peak energy (and better time use)
Health is made from compounded habits, not quick fixes
Your beliefs about what’s possible are as important as the plan
🍎 Nutrition & Meal Prep: Simple, Real-World Tradie Tips
Let’s face it: trade work doesn’t allow hours in the kitchen or fussy meal plans. Michael shares practical ways to fuel your body on the go:
Prioritise protein (eggs, shakes, chicken, lean meats)
Prep snacks and lunches the night before: wraps, cooked chicken, protein bars, fruit
Hydrate first (water before coffee)
Stack habits: pair TV with stretching, or take supplements with breakfast
Allow for occasional treats, but don’t let a meat pie become your routine
“Small, positive changes (micro-habits) you can stick with will have the biggest long-term impact.”
😴 Why Tradie Sleep Routines Matter
Michael and Matt dive into the effect of sleep and winding down at night, often the missing piece:
Prep for the day before: lay out gear, pack meals
Use a “bedtime alarm” (not just a morning one)
Limit screens and stimulants before sleep (try blue blocker glasses, herbal teas)
Focus on winding down: brain-dump tasks, stretch, and keep your room cool and dark
The result? More restful sleep = more energy, fewer mistakes, and less risk of burnout.
🧰 Tradie-Approved Supplements for Performance & Recovery
“Supplements are just to support your gaps,” Michael reminds listeners. For tradies constantly on the go, he recommends:
Ashwagandha (adrenal support, stress)
Magnesium (nervous system, sleep)
Fish oil (omega-3, joints, heart)
High-dose Vitamin D (especially if you’re indoors)
Zinc (testosterone, immune support)
Creatine (for muscle and mental clarity)
Tribulus & DIM (older tradies, hormone balance)
Always use quality brands and consult your health professional if unsure.
🚦 How to Start: Make It Realistic
Both Matt and Michael emphasise: Start with ONE habit, get it right, and build from there. Find accountability (a mate, a tribe, a coach), and remember, your health is the foundation your business rests on.
“It’s all about micro-habits: Just walk around the block with a podcast, stretch while watching TV, prep one extra healthy meal a week, and see how much better you feel and perform.”
📚 Resources from this Episode
Grab his Eat On The Run Guide HERE
Grab Michael’s Busy Man’s Blueprints HERE
Michael O’Sullivan’s Website: www.michaelosullivanfitness.com
Michael’s Socials:
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