The Evolution of Wellness in Startup Culture - How Physical and Mental Fitness Drive Success

In a recent LinkedIn post, Dalton Caldwell, Managing Partner at Y Combinator, observed: "One of the biggest improvements in startup culture today vs the past is the normalization of taking care of your body and mind. Things aren't perfect but it's better than it was." This simple statement highlights a profound shift in the startup ecosystem, where the integration of physical fitness and mental wellness is increasingly recognized not just as a personal choice, but as a critical factor in sustainable business success.

The Old Paradigm: When Hustle Culture Reigned Supreme

In the adrenaline-fueled world of startups, there's traditionally been a glorification of hustle and grind. The long hours, sleepless nights, and constant work were almost seen as badges of honor. We were conditioned to believe that the more we pushed, the closer we got to success. But the reality is, this non-stop hustle often came at a great cost.

Research shows that 72% of entrepreneurs have a mental health history, compared to only 48% of the general population. Among founders, 63% report dealing with burnout, and 59% say they've dealt with anxiety. The top stressors include financial concerns (21%), day-to-day stress (16%), work-life balance (15%), and uncertainty about the future (12%).

Why has mental health been so frequently overlooked in startup environments? Several factors contribute:

• Pressure to Succeed: Startups are built on passion, but that passion can quickly turn into pressure. Founders and employees alike feel responsible for the company's success, often pushing themselves beyond their limits to meet expectations.
• Uncertainty: The unpredictability of startups—whether it's funding, market shifts, or product viability—creates constant uncertainty, which can lead to anxiety and stress.
• Small Teams, Big Workloads: In the early stages of a startup, everyone wears multiple hats. While this creates dynamic roles, it also increases workload, leading to burnout if boundaries aren't set.
• Stigma Around Mental Health: Sadly, there's still a stigma attached to discussing mental health, particularly in fast-paced environments where vulnerability is often perceived as weakness.

The traditional startup culture often glorified burnout and overwork at the expense of physical and mental health.

The Physical-Mental Performance Connection: What the Research Shows

As startup culture evolves, a growing body of research supports what many founders are beginning to realize: physical fitness doesn't just improve health—it enhances business performance.

One fascinating example comes from entrepreneur Pieter Level, who created what he dubbed the "Deadlift ETF"—a collection of companies whose CEOs engage in weightlifting or combat sports. This unconventional portfolio, which includes Meta Platforms, Amazon, Goldman Sachs, Uber Technologies, Microsoft, Apple, BlackRock, and NVIDIA, outperformed the S&P 500 by 140% over a four-year period.

Companies with CEOs who do weightlifting or combat sports outperform S&P 500 by 140% over 4 years.

The "Deadlift ETF" includes:

META by Zuckerberg (grappling/MMA)
AMZN by Jassy (rowing)
GS by Solomon (DJ + strength training)
UBER by Khosrowshahi (bodybuilding)
MSFT by Nadella (running)
AAPL…

— levelsio (@levelsio) August 19, 2023

Level highlighted Meta as a prime example, noting: "We know what heavy physical exercise did to Zuck and Meta. Meta is up 81% over last 12 months. Google by just 29% in same time." He even jokingly suggested that "Google would do better if Sundar Pichai would lift heavy weights, or do fight sports".

While this anecdotal evidence is compelling, more rigorous academic research confirms the connection. A study published on EconStor provides evidence suggesting that CEOs' physical fitness has a positive impact on firm value, consistent with the beneficial effects of fitness on cognitive functions, stress management, and job performance. The researchers tracked S&P 1500 CEOs who completed marathons and found they were associated with higher firm profitability and free cash flow.

The Science Behind the Connection

What explains this correlation between physical fitness and business performance? Several factors come into play:

1. Improved Cognitive Function: Regular exercise increases blood flow to the brain, enhancing decision-making capabilities and creative problem-solving—essential skills for any startup leader.
2. Stress Resilience: Physical training builds resilience to stress by regulating cortisol levels and increasing the production of endorphins, helping executives maintain clarity under pressure.
3. Energy Management: Rather than depleting energy, strategic physical activity actually increases sustainable energy levels throughout the day.
4. Discipline Transfer: The discipline required for consistent physical training often transfers to other areas of life, including business leadership.

Modern founders are integrating meditation into their routines, recognizing its impact on cognitive performance and leadership abilities.

The Rise of the "Executive Athlete" Mindset

This growing recognition of the mind-body connection has given rise to what some call the "executive athlete" paradigm. As described in academic literature, successful business leaders need to be considered holistically as people with mental, physical, spiritual, and emotional capacities; they also need to balance exerting energy with rest and recovery.

The "corporate athlete" idea suggests that high performers are those who harness the body (through exercise), the emotions (through practices like mindful listening or music), and spiritual dimensions (through purpose-driven work and values alignment). This holistic approach acknowledges that sustainable success requires more than just mental exertion—it demands whole-person wellness.

10 mental health tips for startup founders:

1. Set boundaries
2. Prioritize sleep
3. Move your body daily
4. Connect with supportive people
5. Celebrate small wins
6. Limit social media
7. Practice mindfulness
8. Schedule worry time
9. Get outside
10. Seek professional help when needed

— Startup Health (@startuphealth) January 23, 2023

This concept has expanded beyond traditional corporate environments. Today's "executive athletes" include entrepreneurs, small business owners, freelancers, and leaders in various settings—all of whom benefit from the integrated approach to wellness and performance.

Practical Strategies for Wellness in Startup Culture

How can today's startup founders and teams implement this more balanced approach? Based on insights from successful companies and wellness research, here are key strategies:

1. Open Communication About Mental Health

Talking openly about mental health should be the norm in any workplace, especially in startups where the pace is fast and the stakes are high. Leaders should regularly check in with their teams, not just about their work, but about their well-being.

Creating an environment where employees feel safe to discuss their struggles without fear of judgment or repercussions is key. Offering mental health resources—like access to therapy or wellness programs—shows employees that their mental health is just as important as their work performance.

2. Encourage Regular Breaks and Recovery

It may sound counterproductive, but regular breaks boost productivity and focus. Encouraging your team to step away from screens, go for a walk, or take short breaks throughout the day leads to improved performance and better mental clarity.

A culture that embraces the importance of rest and renewal will ultimately outperform one that glorifies non-stop work. As noted in the research on mental health in startup culture, "sometimes the best thing you can do is step away. Recognizing the signs of burnout early and knowing when to take a break, delegate tasks, or even take a short leave of absence is critical for preserving mental health. Startup success is a marathon, not a sprint".

3. Promote Flexibility

One of the great advantages of working in a startup is the ability to adopt a flexible work environment. Whether it's allowing employees to work remotely, offering flexible hours, or embracing a results-oriented approach rather than clocking in hours, flexibility can significantly reduce stress and improve job satisfaction.

4. Integrate Physical Fitness Into Company Culture

Given the clear connection between physical fitness and business performance, startups should consider:

• Offering gym memberships or fitness stipends
• Creating time and space for exercise during the workday
• Organizing team fitness challenges or activities
• Leading by example with leadership that prioritizes physical health

A growing number of fitness influencers on social media are specifically targeting executives and entrepreneurs, offering specialized programs that recognize the unique challenges of balancing business demands with fitness regimens.

Many startups are now incorporating team fitness activities to boost both wellness and team cohesion.

5. Practice Self-Care

Self-care isn't selfish—it's necessary. Whether it's exercising, meditating, journaling, or spending time with loved ones, self-care routines can greatly improve mental resilience. Founders and employees alike need to prioritize time for activities that recharge their mental and emotional batteries.

As one expert notes, "As a founder, if you're not taking care of yourself, you can't take care of your business or your team". This philosophy represents a dramatic shift from the old startup culture of sacrifice and burnout.

The Business Case for Wellness

The normalization of wellness in startup culture isn't just about making people feel better—though that's certainly important. There's a compelling business case for this shift:

1. Talent Attraction and Retention: In today's competitive talent marketplace, companies that prioritize wellness have a significant advantage in attracting and keeping top talent.
2. Reduced Burnout and Turnover: The cost of replacing team members due to burnout far exceeds the investment in wellness practices.
3. Enhanced Decision Making: Leaders who maintain their physical and mental health make better decisions under pressure—a critical factor in startup success.
4. Sustainable Performance: Rather than the boom-and-bust cycle of overwork followed by recovery, a wellness-oriented approach enables more consistent, sustainable high performance.

The Path Forward: Building on Progress

While Caldwell is right that "things aren't perfect," the normalization of physical and mental wellness in startup culture represents significant progress. More importantly, it signals a shift toward more sustainable models of entrepreneurship and innovation.

As exemplified by the success of physically fit CEOs and their companies, there's increasing evidence that the old binary of "success or health" was always a false choice. In reality, sustainable success depends on integrating health practices into both personal routines and company culture.

Founders and startup leaders would do well to embrace this evolution, recognizing that taking care of their bodies and minds isn't selfish indulgence—it's strategic investment in their companies' most important assets: themselves and their teams.

The startups that thrive in the coming years won't just be those with the best products or the most funding—they'll be those that build foundations of wellness that enable long-term, sustainable performance for both individuals and organizations. In this context, Caldwell's observation isn't just about cultural culture—it's about the future of business success itself.

Conclusion

The evolution of wellness in startup culture represents a fundamental shift in how we approach entrepreneurship and innovation. By recognizing the critical connection between physical fitness, mental health, and business performance, today's founders are creating more sustainable paths to success.

At NockOut, we're proud to be part of this evolution. Our platform makes it easy for busy entrepreneurs and professionals to find and participate in sports activities that fit their schedules. We believe that physical activity isn't just about staying fit—it's about enhancing mental clarity, managing stress, and building the resilience needed for long-term success in the challenging world of startups.

As the startup ecosystem continues to evolve, one thing is becoming increasingly clear: the companies that will lead the future won't just be those with the most innovative products or the most aggressive growth strategies—they'll be those that understand and nurture the profound connection between wellness and performance.