Running a spirits brand in London isn’t easy. Vapoura co-founder Olly shares his practical tips on staying healthy in hospitality without losing the joy.
The start of every new year inevitably brings the same conversation: wellness, balance, and what we’ll do differently this time to become a “healthier” version of ourselves. Gyms are packed, the fruit and veg aisles are empty and you’d think matcha was about to run for Prime Minister.
All of this is well and good but in an industry like hospitality and while growing a spirits startup in London, balance doesn’t come easily.
At Vapoura we spend a lot of our time in the on-trade (bars, restaurants, hotels) meeting accounts, running events, launching products, networking and building relationships. Without structure and clear guardrails, I for one, wouldn’t be able to operate at the level the business needs.
After twenty years in high-performance sport and years surrounded by sports scientists and elite athletes I’ve learned that health isn’t about perfection. It’s about doing the little things consistently that then compound in much bigger ways over time.
In a city full of temptation, consistency takes intention. So here are the three “big pebbles” I focus on, habits that can help busy founders and time poor hospitality professionals stay healthy without losing the joy of the industry.
1. Walk More: Daily Movement in a Busy Hospitality Life
Movement doesn’t need to mean living in the gym. It can also mean:
If you can average around 10,000 steps a day, you’re doing well. Anything over is a big tick in the bonus box. Even better, add nature when possible, parks, rivers, moving water. They all calm the nervous system and help clear the mind while you’re getting that all important movement.
In an industry built on late nights and long hours, daily walking is one of the simplest ways to protect both your physical and mental health.
2. The 80/20 Rule: Balancing Alcohol, Food, and Wellbeing
Working in spirits and hospitality means alcohol is part of life but that doesn’t mean it has to control your health.
I try to live by the 80/20 rule:
You can shift to 70/30 occasionally but beyond that everything becomes harder. Sleep, focus, relationships, motivation, all take a hit, especially as we age. Here are some practical guidelines I try to follow:
We’re going to drink, it’s part of what we do. In an ever stressful, fast paced world we should be able to look forward to meeting friends for a catch up over a cocktail or buying in a bottle to be enjoyed in the comfort of your own home.
I’ll always enjoy a great rum Old Fashioned or a well-made sour but control matters and losing touch with this aspect will undo so much of the other good work that you do to benefit your health and wellness.
Try to aim for:
It’s not about being teetotal (if that is your chosen path then all good to you), it’s about being intentional with the bigger picture in mind
3. Sleep: The Non-Negotiable for Founders and Hospitality Workers
Sleep is the foundation of everything. Poor and inconsistent sleep is one of the strongest predictors of long-term health problems – and burnout.
Your sleep can be affected by:
But you don’t need to fix everything at once. Prioritise consistency and to sleep and wake within a 30–45 minute window each day. This supports your circadian rhythm, the internal clock that governs so much of how we operate as humans – energy, mood and recovery are all linked to this.
Small changes here carried out consistently can deliver massive returns over time.
I’m not saying don’t drink and I’m definitely not saying don’t enjoy yourself. I’m just saying: choose consciously. Enjoy a drink with friends in a beautifully lit bar, at home, in your favourite glass, with great music and great company, but balance it. Because when you do you become more productive at work, more present at home for you and your loved ones and a more healthy and resilient self. Now and in ten, twenty, thirty years time.
So……what are your big pebbles?
Olly x
