How to find Happiness in your Daily Hustle w/ Josh Heptig

Dr. Christiane Schroeter [00:00:09]:
Hello and welcome to the Happy Healthy Hustle Podcast, where we explore the intersection of health, happiness, and productivity. I’m your host, Dr. Christiane Schroeter, and I’m so excited to be here with you today.

This is my very first podcast episode, and I want to talk about what it means to hustle — in a way that’s both happy and healthy. Because yes, we want to be successful in our personal and professional lives, but not at the cost of our well-being.

Dr. Christiane Schroeter [00:00:53]:
So let’s dive in. First, how can we be happy and healthy while we’re hustling? Personally, I can’t hustle if I’m not feeling my best. That’s why I prioritize my health — I focus on eating nutritious foods, staying hydrated, and getting enough sleep.

But what really makes the difference? It’s the little things. The tiny practices that bring daily joy. For me, that might be a warm cup of matcha, a walk outside, or listening to an audiobook.

And today is extra special, because I’ve invited my very first guest — my husband, Josh Heptig — to share what happiness means to him. Josh, what brings you joy?

Josh Heptig [00:02:13]:
Wow. Twenty years. That really flew by! It’s been a joy. We’ve got two young daughters, and we’re always trying to teach them how to live a happy, healthy, and productive life.

One of the things I always told them on the way to school was our three rules. They still remember them today:

1. Be safe
2. Have fun
3. Don’t judge others

Those rules became part of how we live our lives.

As for what brings me happiness — definitely family time, and also golf. Golf has been my lifelong passion. I think it mirrors life in so many ways. You get into trouble, and you have to find your way out. You can go for the risky shot or play it safe.

It’s good for your health. It builds social connections. Even if you’re golfing alone, it gives you space to reflect. You’re out in nature, away from screens.

Josh Heptig [00:04:07]:
Golf gives you a chance to grow as a person — physically, mentally, emotionally. And during the pandemic, a lot of people found golf for the first time. We used to joke in the industry that golf invented social distancing.

You can go out and play for four hours with someone and really connect. There aren’t many activities that give you that much time for quality conversation.

It’s also how my daughters connected with me. When Celine was just two, she said, “Dad, when are we going to the course?” She figured out early that golf was a way to spend time together.

They’ve both been part of the First Tee program, which teaches more than just golf — it teaches character values like perseverance, community, and responsibility. It’s not just about building better golfers. It’s about building better people.

Dr. Christiane Schroeter [00:06:03]:
I love that you brought up connection — whether it’s with nature, family, or ourselves. That’s where happiness lives.

Surrounding yourself with positive, supportive people really matters. Now, I want to shift gears and talk about the hustle. Because even though I love my work, I sometimes get caught up in it and forget to take breaks.

Dr. Christiane Schroeter [00:07:25]:
I’ve learned to use what I call focus bursts — concentrated periods of work followed by short recharge breaks. Like a modern version of a cigarette break, but healthier. Maybe it’s a walk, a stretch, or a few deep breaths.

And I always return to one personal mantra: Give it five minutes. Just five minutes of movement or stillness can make all the difference.

Josh, what’s a mantra or strategy that helps you stay productive?

Josh Heptig [00:07:55]:
For me, it’s simple: Just be a little better than yesterday. It doesn’t have to be big. It could be something like saying thank you more, doing a few pushups, or taking a walk between meetings.

Even small moments — like stepping outside after a meeting — help reset my mind. I think it’s important to create those quick transitions between tasks to stay clear and focused.

Dr. Christiane Schroeter [00:09:27]:
Yes! I also love stacking those five-minute breaks. A quick stretch or walk might be all you need to shift your energy. And when you string them together, they add up to real self-care.

Whether it’s physical movement or mental clarity, five minutes can build momentum. It doesn’t have to be overwhelming.

Josh Heptig [00:10:53]:
It could even be five minutes of mindfulness. We waste five minutes all the time — why not use it to recharge? Whether it’s a walk, some silence, or just breathing deeply, those short breaks clear your mind and prepare you for what’s next.

Dr. Christiane Schroeter [00:11:27]:
Yes! I actually tried that the other day at the grocery store. I was standing in a long line, and instead of getting annoyed, I started doing neck rolls and shoulder stretches. I turned a frustrating moment into a refreshing one.

That’s the whole idea behind the happy, healthy hustle — using everyday moments to reset and reconnect.

Dr. Christiane Schroeter [00:13:04]:
We need to be intentional about our time. It’s not about working harder, but smarter. Prioritize what matters.

When we travel, Josh and I always smile at the airplane safety message: Put your own oxygen mask on first. That applies to life too. When we take care of ourselves, we can better support others — especially our kids.

Health coaching isn’t just about movement. It’s about mental health too. And sometimes, the most important thing you can do is sit quietly and listen to what your body needs.

Dr. Christiane Schroeter [00:14:53]:
Josh, how do you personally connect to your inner self during the day?

Josh Heptig [00:14:53]:
I focus on my breathing. If I notice my shoulders are tight or I’m feeling tense, I stop what I’m doing, push my chair back, and take five or ten deep breaths.

It takes less than a minute, but it resets everything — my body, my energy, my focus.

Dr. Christiane Schroeter [00:15:57]:
That’s so powerful. A lot of people don’t realize they’re only breathing into their shoulders — shallow breathing. As a fitness instructor, I teach ribcage breathing — where you expand fully and use your lung capacity.

It’s not about removing stress altogether. Some stress keeps us sharp and motivated. The goal is to stay balanced.

Have conversations about happiness with the people in your life. Talk about it at the dinner table. Ask, What brings you joy?

Dr. Christiane Schroeter [00:17:37]:
And when you ask yourself, What keeps me going? — it might be different every day. That’s okay. The point is to check in, reset, and keep moving forward in a way that feels good.

That’s it for today’s episode. I hope you enjoyed this conversation about the art of the happy, healthy hustle.

In the next episode, we’ll dive deeper into one-minute mantras. Josh and I both shared ours today, and I’ll give you more ideas on how to create your own.

Thanks for tuning in.

Dr. Christiane Schroeter [00:18:43]:
Stay happy, stay healthy, and I’ll see you next time.