Category: Nutrition

The Health Benefits of Cycling, What We Can Learn From the Mediterranean Diet & How to Reduce Pain with an Ergonomic Workspace

05/17/2024

Estimated read time: 5 minutes Welcome to Peak Performance Insider, my weekly newsletter that explores ways to help you get lean, boost energy, and live your best life. What you can expect today: The Health Benefits of Cycling What We Can Learn From the Mediterranean Diet How to Reduce Pain with an Ergonomic Workspace Navigating life isn’t easy. But remember, our past does not define our future, and every day is an opportunity to improve. So without any further ado… The Peak Performance Insider: 1. The Health Benefits of Cycling I bought my first road bike 12 years ago. It’s a Pinarello FP2 that I use to commute all over Tokyo. Walking through Tokyo Midtown Tokyo has a world-class public transportation system but I wanted to learn my way around the city and, in many cases, cycling is the fastest way to travel. But cycling isn’t just a way to travel; it’s a huge cardiovascular health booster. Regular cycling can help reduce the risk of chronic diseases like heart disease, type 2 diabetes, and even stroke. It’s also a low-impact exercise that helps build muscle while preventing weight gain. ​Studies show​ that participants who regularly cycle experience substantial improvements in cardiovascular fitness and body composition. Whether it’s riding to work or joining a spin class, cycling is a fantastic way to have fun while staying healthy. What You Can Do: Start by cycling for 30 minutes a few times a week, gradually increasing the intensity and duration as your fitness improves. If you’re new to cycling, consider joining a local cycling club or group rides for motivation and to make friends. 2. What We Can Learn From The Mediterranean Diet There are dozens of popular diets. There is the Keto Diet, Paleo Diet, Vegetarian Diet, Vegan Diet, Atkins Diet, Zone Diet, South Beach Diet, Whole30, Flexitarian Diet, and more. What mainly differentiates diets is the type and quantity of nutrients you consume. My issue with fad diets is that they’re usually highly restrictive, create nutrient deficiencies, and are generally unsustainable. Which brings us to the Mediterranean Diet. The Mediterranean Diet What I like about this diet is that it’s simple, sustainable, and makes room for indulgence. The idea is to consume more fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats while eating less processed foods, added sugars, and refined grains. Plus, the diet even allows occasional alcohol consumption, which isn’t my thing but is for lots of my clients. In a nutshell, the diet is centered around plant-based foods, healthy fats, and lean sources of protein like fish and poultry. The diet is linked to lower levels of LDL cholesterol—the “bad” cholesterol that’s a major contributor to heart disease—and a reduced incidence of cardiovascular conditions. So even if you’re not Mediterranean, you can still benefit from adopting their healthy food habits. Because no matter where you’re from, sharing fresh food covered in herbs and spices with family and friends is always a good choice. What You Can Do: Incorporate more fruits and vegetables into your diet, replace butter with olive oil, and choose whole grains over refined carbohydrates. Also, try having fish twice a week and limiting red meat to a few times a month. 3. How to Reduce Pain with an Ergonomic Workspace Most of us spend hours sitting at a desk, leading to all sorts of physical conditions. I don’t have a standing desk at home, so I alternate between sitting at my desk and sitting on my floor. I like the desk for deep work—namely writing and creating—but prefer the floor when researching and learning. Among other things, an ergonomic workspace can help reduce the risk of chronic pain. It can also improve our productivity by ensuring that we’re comfortable. ​Studies show​ that ergonomic interventions can significantly decrease the incidence of work-related musculoskeletal disorders like carpal tunnel syndrome, tendinitis, and rotator cuff injuries. Simple adjustments, such as positioning your monitor at eye level, using a chair that supports your spinal curves, and ensuring that your feet rest flat on the floor can make a substantial difference. The best option is to alternate between a standing and sitting position, but, if you’re like me and don’t have that option, the floor is a great alternative. Sitting on the floor engages your core muscles, allows you to easily stretch your lower body, and will likely encourage you to lie down now and then, which is a great way to take breaks. What You Can Do: Assess your workstation setup and make easy adjustments. Consider using ergonomic accessories, such as a keyboard tray or an adjustable chair, to improve comfort and support. Here’s to taking control of your health and unlocking your full potential. I hope this helps! Client Spotlight – Lenny, 60 | Tokyo, Japan | RoRo Transport Click to play video Lenny is a managing director who continued gaining weight and having low energy despite regular exercise. His biggest struggle was not knowing what to eat in order to lose weight and sustain energy. In 3 months he lost 13 pounds and had more energy than ever. Our strategy: Reduced processed foods, refined sugar, and alcohol intake Increased whole food and water consumption Tracked calories and macros using MyFitnessPal By working together Lenny was able to lose weight, improve performance on and off the soccer field, and learn the skills necessary to achieve new goals. ​​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend Embarrassment is the cost of entry. If you aren’t willing to look like a foolish beginner, you’ll never become a graceful master. – Ed Latimore The path to mastery is littered with mistakes. Embracing the awkwardness and discomfort of being a beginner is essential for growth. That’s why we grow outside of our comfort zone. Every expert started as a novice, making errors and learning…
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How To Boost Your Brain, Enhance Your Morning & Simplify Your Life

05/10/2024

Estimated read time: 4 minutes I know how overwhelming it can feel to balance everything life throws at you. Trust me…I have 4 kids, including two teenagers and two toddlers. But remember, your past challenges don’t define your future possibilities. So today I’m exploring brainpower, morning routines, and decluttering your digital space for a more peaceful and productive life. Now without any further ado… The Peak Performance Insider: 1. How To Boost Your Brain With Blueberries I eat blueberries every single morning—once as part of a pre-workout snack and again with my post-workout meal. Blueberries aren’t just tasty; they’re also packed with antioxidants known as flavonoids that can seriously boost your brain function. These tiny powerhouses can help improve memory, cognitive function, and even mood. Incorporating blueberries into your diet is a simple way to potentially fend off mental fatigue and stay sharp throughout your day. Studies show that regular blueberry consumption can lead to enhanced neural signaling in the brain, which correlates with improved memory. Plus, the anti-inflammatory properties of blueberries can protect the brain from oxidative stress and may even reduce the effects of age-related conditions like Alzheimer’s disease. What You Can Do: Snack on a handful of blueberries, or toss them into your morning yogurt, smoothie, or oatmeal for a delicious and brain-boosting start to your day. 2. Master Your Mornings with a Bulletproof Routine How you start your morning sets the tone for the rest of your day. That’s why I’m up at 6am and in the gym by 6:30. I avoid emails, calls, and any screen time until after my workout and breakfast. Creating a morning routine that energizes you can improve productivity and your state of mind. The best activities wake up your brain and body, like meditation, journaling, a quick workout, or reading a chapter of a book you enjoy. I help clients build ideal morning routines because studies suggest that people with morning routines report higher levels of happiness and success in their personal and professional lives. Having a structured start to your day also helps reduce stress while increasing your overall quality of life. What You Can Do: Experiment with different morning activities to find one that energizes and excites you. Consistency is key, so stick with your new routine for at least a month to determine if it’s right for you. 3. Declutter Your Digital Space For A Clearer Mind Few things make me happier than achieving inbox zero. This photo is called “Bliss” Knowing my inbox is clear creates a feeling of relief that’s hard to describe. Taking time to organize your digital files, respond to old emails, and declutter your desktop can (and will!) reduce stress and boost your efficiency. Studies show that working in a clutter-free environment leads to higher levels of focus and information processing. Clearing out your digital clutter can also help reduce visual distractions, making it easier to prioritize important tasks and manage your workload more effectively. Be warned, it can feel overwhelming at the start. Most people have hundreds of emails, photos, and downloaded files on their phones and computers. The key is to set aside time, commit to one section, then get to work decluttering. What You Can Do: Set aside an hour this weekend to start cleaning up your email inbox. And if you’d like help doing it, consider using a free but powerful app like ​Spark Mail​. Once that’s finished move on to your desktop files. And maybe even tackle those unsorted photos and videos on your phone. Good luck and I hope this helps! Client Spotlight – Mike, 35 | Phoenix, Arizona | Sales Manager Click to play video Mike is a sales manager who had been exercising for years but wanted to go from good to great. His biggest struggle was not knowing the best way to build muscle and functional strength. In 8 months he gained 17 pounds of muscle and dropped his body fat to 10%. Our strategy: Increased protein intake from 80 to 150 grams per day Significantly increased training load by sticking to a rigorous program Practiced intermittent fasting because it suited his schedule and his personal preference Prioritized sleeping 8 hours to maximize muscle recovery and growth By working together Mike was able to build lots of muscle, functional strength, and the knowledge he needs to keep achieving new goals. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food for Thought This Weekend This comic made me laugh out loud when I saw it on ​LinkedIn​ the other day. Sometimes I feel like the guy on the left trying to give everyone warm hugs. Accountability is the invisible bridge between goals and achievements. But unsurprisingly not everyone wants to be held accountable for their actions. So here are 3 key questions to ask yourself: Do you want to be held accountable for something? What does accountability mean to you? What is the best way for you to be held accountable? – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

The Power Of Tabata Training, Why Yuzu Fruit Is So Good For You & Simple Ways To Avoid Pain While Sitting

04/26/2024

Estimated read time: 4 minutes Every client I have ever worked with has tried to get fit in the past. So when we first talk, they’re always unsure if they can accomplish the goals they have. That self-doubt is called learned helplessness, which is a feeling of lack of control over the outcome of a situation. It develops when you get knocked down so many times that you start thinking, “What’s the point of trying to stand up?” But no matter what’s happened in your past or how many times you’ve failed, your past does not equal your future. And every single client that I have worked with has seen meaningful, measurable results through coaching. So don’t let your past or your fears define you. Now without any further ado… The Peak Performance Insider: 1. The Power Of Tabata Training High-intensity interval training (HIIT), particularly Tabata training, is a highly effective way of working out. It was developed by Japanese scientist Dr. Izumi Tabata, and involves 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for four minutes. It’s not only efficient but also proven to significantly improve both aerobic and anaerobic capacity. ​Studies show​ that participants who engaged in Tabata-style workouts five days a week improved their aerobic capacity by 14% and anaerobic capacity by 28% within six weeks. The best part of Tabata training is that it only takes a few minutes to do, making it the ideal style of training for those who want the most fat burning benefit in the shortest amount of time. Also, Tabata’s flexibility allows it to be done with any high-intensity exercise, including bodyweight movements, weights, machines, and more. What You Can Do: To start Tabata training, choose high-intensity exercises like sprints or squats, use a timer app for intervals, begin with one simple session, and gradually add more exercises as your fitness improves. 2. Why Yuzu Fruit Is So Good For You Yuzu is a citrus fruit found in East Asia, known for its unique flavor and many health benefits. Rich in vitamin C, antioxidants, and flavonoids, yuzu can enhance immune function and reduce inflammation. Yuzu has been shown to significantly reduce stress-induced serum cortisol levels, making it a perfect aid for mental health and stability. Due to its high vitamin C content, Yuzu is also known to enhance skin elasticity and combat the effects of aging. The fruit’s zest and juice are typically used when cooking or making drinks, providing a healthy and delicious twist to many common recipes. What You Can Do: Try incorporating yuzu into your diet by using its zest and juice in a refreshing drink this weekend. 3. Simple Ways To Avoid Pain While Sitting Prolonged sitting can lead to significant back pain. One effective way to alleviate pain is to incorporate ergonomic adjustments and regular movement breaks into the workday. Studies show that people who perform short, frequent stretching sessions throughout the day experience a significant reduction in back pain and improved flexibility. Recommended stretches include the seated spinal twist and shoulder blade squeezes, which can be done easily at your desk. Seated spinal twist Shoulder blade squeeze An ergonomic workspace, including an adjustable chair, proper monitor height, and a desk setup that encourages good posture, can also significantly reduce the risk of developing back pain. Lastly, periodically standing with the use of a sit-stand desk helps vary the position of your body throughout the day, hugely reducing the physical stresses associated with prolonged sitting. What You Can Do: Try the seated spinal twist and shoulder blade squeeze right now. You don’t even need to get up to do them. I hope this helps! Client Spotlight – Tawnie, 32 | Tokyo, Japan | Assistant Language Teacher Click to play video Tawnie is an assistant language teacher (ALT) who wants to lose 110 pounds before her thirty-third birthday. Before working together her biggest struggles were stress eating, avoiding exercise, and adapting to life in Japan. Now, 6 months later, she’s lost 73 pounds and still has five months to go before her birthday. Our strategy: Limited energy intake to approximately 1600 calories per day Tripled her daily step count from ~5,000 steps per day to over 15,000 steps per day. Increased daily protein intake (40g → 100g) and consumed 2+ liters of water everyday Prioritized 7+ hours of sleep each night to boost energy and balance hormones By working together Tawnie is nearly 70% of the way towards her big goal and feels more fit, healthy, and confident than ever. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last, click here for a free discovery call.​ Food For Thought This Weekend That risk you’re afraid to take could be the one that changes your entire life. Starting new things is scary. There’s a risk of failing, looking stupid, and wasting precious time. But on the path towards self improvement, we have to make tough choices. Whether it’s deciding to start a new workout, changing our diet, or hiring a professional to help for the first time, the fear of the unknown can be daunting. But in the same way that growth only happens outside our comfort zone, transformation only happens by embracing new challenges. It might be trying a plant-based diet, joining a new fitness class, or setting a big, scary but exciting goal. Make this the week you take that risk. It doesn’t have to be huge; small, consistent changes often create lasting results. But it has to be scary. Here’s to finding your game-changer! – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or…
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Why Whole Grains Are So Good For You, The Power Of Exercising Consistently & The Easiest Seated Stretch For Stiffness

04/12/2024

Estimated read time: 4 minutes A while back I lost $500 and it’s completely my fault. One of my goals was to post a video to ​my YouTube channel​ every week on Tuesday for a year. I recruited a friend as an accountability partner and agreed to pay him $500 if I didn’t post by midnight every Tuesday. And as much as it pains me to admit it, I sent him $500 the very first week—only a few days after creating the agreement—because I missed my deadline by 3 hours “perfecting” the video. Failing just days after making the agreement was infuriating—I mean I was really, really angry at myself—but it was also an important reminder that perfection is the enemy of progress. If your goal is to exercise five times each week, what you do is less important than showing up. How you choose to create accountability is totally up to you. I chose money because losing it is painful, and I set a sharp deadline to make it non-negotiable. But the key is to create compelling consequences so that you don’t ignore your commitments. Here are some questions to ask yourself: Do I want to be held accountable for something? What does accountability mean to me? What is the best way for me to be held accountable? (Hint: this last one must involve a consequence) Now without any further ado… The Peak Performance Insider: 1. Why Whole Grains Are So Good For You Starting your day with whole grains can radically improve your energy levels. I start my day with a bowl of rolled oats, including cinnamon, blueberries, a banana, flax seeds, chia seeds, and a scoop of whey protein. That, plus a few hardboiled eggs. Whole grains like oats, barley, and whole wheat are a great source of complex carbs. These grains are digested slowly, maintaining stable blood sugar levels and avoiding the “mid-morning crash” often experienced after a high-sugar breakfast. Studies show that people who consume a whole-grain breakfast report better concentration and mood throughout the morning compared to those who eat refined grains. Here’s the difference: In summary, whole grains are better because they maintain stable blood sugar levels and are packed with essential nutrients. What You Can Do: Add whole grains to your first meal of the day, like a bowl of oatmeal topped with nuts and berries, whole grain toast with avocado, or even some muesli with yogurt. 2. The Power Of Exercising Consistently Most people think exercise has to be hard in order to be effective. But consistently exercising is more important than intensity for long-term health benefits. Regular moderate-intensity activities like brisk walking, cycling, or yoga can lead to significant improvements in cardiovascular health, muscle tone, and even mental well-being. ​Research shows​ that people who exercise consistently, at a moderate level, over a 12-week period display substantial health improvements, including better heart function and reduced risk of disease. The key is that consistency helps us form habits, making it easier to develop into a lifestyle, without the burnout associated with high-intensity workouts. What You Can Do: Set realistic exercise goals that suit your schedule and includes a variety of activities. Whether it’s a morning swim, a 30-minute lunchtime walk, or an evening bike ride, the key is to keep it regular. 3. The Easiest Seated Stretch For Stiffness We all sit too much. You know it. I know it. And your body isn’t happy about it. Prolonged sitting at desks leads to muscle stiffness and back pain. Fortunately, the seated leg extension is a simple and effective way to combat these issues. This stretch specifically targets the hamstrings and lower back, which are areas that become particularly tight during long periods of sitting. And regular stretching can significantly lower the likelihood of musculoskeletal disorders. Musculoskeletal disorders, which include conditions ranging from minor aches to severe joint and muscle diseases, can severely impact your quality of life and work productivity. Regularly doing the seated leg extension stretch not only alleviates immediate discomfort but also contributes to long-term health benefits by enhancing circulation and reducing muscle stiffness. It does this by improving blood flow to muscle tissues so that they receive a rich supply of oxygen and nutrients, which is essential for their function and recovery as well as removing waste product build up. What You Can Do: Do the seated leg extension stretch while you’re sitting at your desk, which might be right now. I hope this helps! Client Spotlight – Lana, 30 | Tokyo, Japan | Account Manager Lana had been to gyms, yoga classes, and even worked with a personal trainer but nothing worked until coaching. Her biggest struggle was finding a program that was built around her busy lifestyle. In 6 months she lost 18 pounds (8kg) and it changed her life forever. Our strategy: Introduced more protein and fiber into her diet Discovered lactose intolerance by means of elimination dieting Began batch cooking on the weekend and bringing lunch to work Exercised several times a week including running, yoga, and HIIT By working together Lana cleaned up her diet, shed excess fat, and now feels better than ever in her own body. ​​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last, click here for a free discovery call.​ Food For Thought This Weekend “Perfection is the enemy of progress.”​— Winston Churchill This quote reminds us that it’s okay to mess up because aiming for perfection prevents us from moving forward. Progress comes when we keep pushing, not when we’re stuck trying to be flawless. Therefore, focus on doing what you can right now. Perfection can wait, but our dreams shouldn’t have to. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use…
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The Peak Performance Insider: Earplugs Are The Silent Guardian Of Sleep, Why You Need More Magnesium & The Healing Waters Of Japanese Hot Springs

04/05/2024

Estimated read time: 4 minutes 25% of the year is gone…but it still feels like the year just started. It’s like 2024 is playing at 1.5x speed and there is no pause button. Where did all the time go? And what happened to those New Year’s Resolutions…? I don’t know about you but it seems like every year passes by faster and faster. So if you’re waiting for the perfect time to start doing “that thing”, it’s definitely time to get started. Now without any further ado… The Peak Performance Insider: 1. Earplugs are the silent guardian of sleep Nothing is more peaceful than pure silence. That’s why I’ve worn earplugs for almost a decade. I share a room with my two youngest children: our 2-year-old daughter and 5-month-old son. And if it weren’t for my earplugs, I would be a zombie every day. Using earplugs at night protects my sleep by reducing the time it takes to fall asleep and minimizing disturbances, e.g., the crying baby (my wife is on night duty). This, in turn, leads to better rest, mood, and overall health. What You Can Do: Try wearing earplugs (cheap ones are fine) if you have trouble falling asleep or staying asleep. 2. Why you need more magnesium Nearly 50% of Americans are magnesium deficient. Reasons for the deficiency include the Standard American Diet (SAD), medications, stress, and vitamin D deficiency. Magnesium, which plays an important role in muscle function and blood glucose control, is an essential mineral for the body. ​Studies suggest​ that magnesium supplementation can even alleviate muscle cramps, fatigue, and irritability. So if you’re active or under a lot of stress, magnesium may be able to help. What You Can Do: Ask your doctor about a blood analysis to look for nutrient deficiencies. 3. The healing waters of Japanese hot springs Japan’s hot springs, or onsens, are not just a cultural experience. They offer numerous health benefits all backed by science. Bathing in these mineral-infused waters can help improve circulation, relieve pain, reduce stress, and promote skin health. Plus the heat and minerals absorbed through the skin during an onsen bath can help detoxify the body. Even if you can’t visit a Japanese onsen, you can simulate this experience at home to relax and unwind. What You Can Do: Take a warm bath before bed infused with minerals or essential oils. Stay strong and I’ll see you next week! Client Spotlight – Tsubasa, 43 | Hakuba, Japan | Mother & Business Owner Click to play video Tsubasa is a mother and multiple business owner who wanted to lose weight after pregnancy. Her biggest struggle was completely rethinking her eating, drinking, and exercising habits. Over 5 months, Tsubasa lost 13 pounds (6kg), reduced her body fat to 19%, and achieved her first bodyweight pull-up. Our strategy: Consumed alcohol less frequently and drank less at each occasion Increased protein intake from 40 to 100 grams per day Engaged in strength training 3-5 times per week with a focus on mind-muscle connection Established daily routine, including sleeping and waking earlier By working together Tsubasa was able to burn fat, build muscle, and develop a routine that has transformed her life forever. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last contact us for a free discovery call to start your journey.​ Food For Thought This Weekend Habit is habit, and not to be flung out of the window by any man, but coaxed downstairs a step at a time. – Mark Twain We all have bad habits that hold us back from becoming our best selves. The good news is that those bad habits can be broken one small step at a time. The key is starting with the right questions: What is one of my bad habits? What would my life be like without this habit? Am I willing to do what’s necessary to make that life a reality? Do I need help doing it? The quality of your life is determined by the quality of your questions. So write down these questions and answer honestly. Future you will thank you. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

Peak Performance Insider: Unlock Better Sleep With An Eye Mask, Why Zinc Supplements Are You Sleep’s New Best Friend & How Japanese Gobo Is A Natural Sleep Aid

03/22/2024

Estimated read time: 5 minutes This issue of the ​The Peak Performance Insider​ is brought to you by ​MH Health Coaching.​ We help entrepreneurs and busy professionals get lean, boost energy, and build healthy bodies. We have 2 private coaching spots available next month, so if you’re a high-performer with a busy schedule looking to get in the best shape of your life click the link below to get started. Click here to sign up for a Free Discovery Session​ The first things that come to mind when mentioning health are usually exercise and nutrition. And for good reason. Both are pillars of optimal health and deserve considerable attention. But the pillar that’s often overlooked is sleep. This oversight is probably because the industry doesn’t profit as much from promoting good sleep as it does from selling supplements and gym equipment. But that doesn’t make it any less important. Millions of people spend years of their life in a state of suboptimal health because of blind persistence in sleeping too little. It’s time to change that. Now without any further ado… The Peak Performance Insider: 1. Unlock better sleep with an eye mask Many people struggle to block out the world and drift into deep sleep. Enter the eye mask: a simple, yet powerful tool to improve your sleep quality. ​Research shows​ that using an eye mask can significantly increase melatonin levels, reduce sleep onset time, and enhance overall sleep quality. By creating a dark environment, eye masks signal your brain that it’s time to sleep, synchronizing your natural sleep-wake cycle. Whether you’re dealing with streetlights, early sunrises, or a partner’s phone in bed, an eye mask could be the key to unlocking uninterrupted, restorative sleep. What You Can Do: Buy an eye mask and start wearing it when you sleep. ​This is the one I use.​ 2. Why zinc supplements are your sleep’s new best friend When it comes to sleep and supplements, melatonin gets all the love. But it turns out that zinc has a positive effect on the restorative value of sleep by helping increase its quantity and quality. Zinc supplementation can improve sleep latency, which is the time it takes to fall asleep. That alone makes it a valuable addition to almost any sleep hygiene routine, but especially for those struggling with insomnia or waking in the middle of the night. It’s an excellent and safe sleep aid with a calming and antidepressant effect. That being said, it’s always best to consult with a healthcare provider before starting zinc supplementation. I recommend doing a full blood analysis to look for any deficiencies, then determine the right dosage with your doctor to be sure to avoid negative interactions with other medicine. What You Can Do: Do a blood analysis to look for nutrient deficiencies, then talk to your doctor about zinc supplements. If you’re looking for a place here in Tokyo, respond to this email or DM me on social media. 3. How Japanese gobo is a natural sleep aid Burdock root, or gobo, is a staple in Japanese cuisine known for its earthy flavor and health benefits. Gobo is high in inulin, a prebiotic fiber that promotes healthy gut flora. Inulin helps maintain the body’s circadian rhythm by influencing neurotransmitters like serotonin, which is a precursor to melatonin. Plus, its antioxidant properties combat inflammation, which can interfere with restful sleep. Incorporating gobo any time of day can be helpful, but in Japan it’s especially common at dinner to help you relax before bed. What You Can Do: Add gobo to your diet. If you need recipe ideas, check YouTube. There are plenty of good ones. I hope this helps you stay strong and healthy this weekend! Client Spotlight – John, 42 | Canberra, Australia | Diplomat John is a breadwinning father who was feeling tired, bloated, and uncomfortable in his own skin. He needed to lose weight and lower his blood pressure for himself and as an example for his family. His biggest struggles were drinking too much, sleeping too little, and not knowing what to do in the gym. In 16 weeks he lost 28 pounds (13kg) and completely transformed his life. Our strategy: Food prepped and packed a healthy lunch for work Drank less regular beer and more non-alcoholic beer Regularly ran, boxed, and practiced yoga Began wearing an eye mask and ear plugs to improve sleep By working together John built lean muscle, lost ~30 pounds of fat, and now feels confident with his shirt off. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend “Perfection is the enemy of progress.” — Winston Churchill This quote reminds us that it’s okay to mess up because aiming for perfection prevents us from moving forward. Progress comes when we keep pushing, not when we’re stuck trying to be flawless. So focus on doing what you can right now. Perfection can wait, but our dreams shouldn’t have to. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

The Peak Performance Insider: Why You Need Blue Light Blocking Glasses, The Easiest Way To Get More Vitamin D, And Why Japanese Tofu Should Be A Staple In Your Diet

03/15/2024

Estimated read time: 5 minutes I recently posted a story on LinkedIn about a client who has lost 66 pounds in 19 weeks. I shared our current plan, our new strategy, and what’s coming down the pipeline. I’ve helped hundreds of people lose thousands of pounds but what makes her special is her grit. She always goes above and beyond the plans we make each week. And honestly, at first, I thought that she might be doing too much. But week after week she’s stepped up to bat and smashed it out of the park. Along the way she’s had doubts and setbacks but always gives it her best. And if there’s one thing that matters most, it’s never giving up. Now without any further ado… The Peak Performance Insider: 1. Why you need blue light blocking glasses Blue light from screens interferes with our sleep, specifically our circadian rhythms. Our circadian rhythm plays a major role in determining your sleep-wake cycle, essentially telling your body when to sleep and when to wake each day. Millions of people suffer from interrupted sleep as a result of prolonged blue light exposure. But what’s worse is that most people aren’t even aware that it’s happening, or that there’s an easy solution. ​Studies show​ that participants wearing blue light glasses experienced significant improvements in sleep quality and mood compared to those who did not. By filtering out blue light you help maintain your natural sleep-wake cycle, which is a crucial but often overlooked part of maintaining good health. What You Can Do: Wear a pair of blue light blocking glasses, ​like these by TrueDark​, when using any kind of screen. 2. The easiest way to get more vitamin D It’s estimated that more than 40% of adults are vitamin D deficient. The main reason is that our modern lifestyle limits exposure to sunlight, which is the body’s natural power source for producing vitamin D. The majority of vitamin D that our body produces is made when the skin is exposed to sunlight, specifically ultraviolet B (UVB) rays. This tiny but essential micronutrient is vital for bone health, immune function, and more. Vitamin D supplementation can compensate for lack of adequate sun exposure, especially in regions with limited sunlight. It’s a simple, effective way to ensure you’re getting enough of this essential nutrient, particularly during the winter months. What You Can Do: Have your blood tested for nutrient deficiencies or, if you know you don’t get much sunlight, simply take a vitamin D supplement to your daily intake 3. Why Japanese tofu should be a staple in your diet Tofu isn’t just a staple in Japanese households, but also a beacon of health. It’s rich in protein, phytonutrients, and can be a versatile component of any diet. Research suggests that the isoflavones in soy products like tofu can contribute to cardiovascular health, among other things. Plus tofu is low in calories yet high in essential minerals, supporting a balanced and nutritious diet. Adding Japanese tofu to your diet isn’t just a good culinary addition—it’s a step toward better health and wellness. What You Can Do: Incorporate tofu into your regular meals and experiment with different kinds in different ways. I hope this helps! Client Spotlight – Kate, 39 | Tokyo, Japan | Retail Executive Click to play video Kate is a retail executive who had gotten off track with her eating and exercise when she moved to Japan. Her biggest struggle was eating for convenience instead of eating in alignment with her goals. In 3 months she lost 9 pounds, reduced her body fat percentage, and dramatically increased her energy levels. Our strategy: Focused on fresh, whole, homemade food instead of processed alternatives Added strength training to a program that previously only consisted of yoga Reduced weekly alcohol intake from several times to once or twice Prioritized 8 hours of sleep to maximize recovery, growth, and energy By working together Kate was able to eat better, sleep better, and build a body that she feels proud of. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend “Be kind. You’ll probably forget about it in 5 minutes but the other person might remember it forever.” I just watched Steven Bartlett explain the significance of a term he calls “invisible PR.” Invisible PR is the subtle yet impactful word-of-mouth promotion that occurs behind the scenes based on how you treat people and how they remember you. It makes me think of times when someone was kind to me, and how much it mattered, even though they probably didn’t think much of it. And it reminds me that we all have the power to make a positive difference in someone else’s life without even realizing it. Kindness costs nothing, but it could mean everything to someone who needs it. So remember to be kind. It matters more than you think. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

The Peak Performance Insider: Mindful Stress Management, The Philosophy Of Washoku, And The Therapeutic Effects Of Japanese Baths

03/01/2024

Estimated read time: 5 minutes I met some college alum at a bar last night for an annual get together. There are only a few Colby grads living here in Tokyo, but it’s nice to see some familiar faces from the same alma mater. We ordered some food and everyone was drinking IPA except me. I stopped drinking a few years ago and immediately became “that guy.” But the longer I don’t drink the more I appreciate that title. I was home by 9:30, in bed by 10, and up at 6am ready for my workout. I can’t say the same for the crew I was with but to each his own. No alcohol allows me to sleep better, recover faster, and have more energy each day. And those are the kinds of results that today’s tips will help you achieve. Now without any further ado… The Peak Performance Insider: 1. Mindful Stress Management Stress has a huge effect on our health, contributing to issues like weight gain and chronic disease. Fortunately mindfulness practices have been shown to significantly reduce stress levels and improve overall health. A ​recent study​ demonstrated that mindfulness meditation could reduce stress and cortisol levels, even having an effect on weight management and overall health (Black & Slavich, 2016). We all know that breathing slowly is one of the best ways to relax in stressful situations. But it turns out that daily mindfulness exercises can help us maintain a healthier mind and a healthier body. What You Can Do: Choose one mindful exercise to practice, like taking a slow walk or eating slowly without distraction (no phone!). 2. The Philosophy of Washoku Washoku, Japan’s traditional dietary culture, emphasizes balance, seasonality, and sound nutrition. It only takes one look at it to know that it’s healthy: It’s no wonder that eating Japanese food correlates with reduced risk of cardiovascular diseases and other chronic conditions. This diet includes a variety of ingredients and cooking methods, focusing on grains, vegetables, fish, and fermented foods, all served in moderate portions. By incorporating Washoku’s principles into our meals, we can enjoy a diverse, nutrient-rich diet that supports our overall health. What You Can Do: Prioritize fresh, whole foods that are boiled, steamed, grilled, or fermented. 3. The Therapeutic Effects of Japanese Baths Japanese onsen, a.k.a. hot springs, are a must if you visit this country. Visiting a Japanese bath is not only a common cultural practice but also a way to significantly boost your physical and mental health. Studies reveal that warm baths have multiple health benefits, including improved cardiovascular function, stress reduction, and enhanced skin health. Even if you can’t visit a Japanese onsen, you can emulate aspects of this experience at home to unwind and rejuvenate. What You Can Do: Take a warm bath before bed infused with minerals or essential oils. Stay strong and I’ll see you next week! Client Spotlight – Nathaniel, 34 | Anchorage, Alaska | Economic Development Click to play video Nathaniel is a college classmate who liked running and hiking but deep down wanted to build muscle and get shredded. His biggest fear was starting and failing another program like he had so many times in the past. But in 5 months he lost 40 pounds of and dropped to 11% body fat. Our strategy: Increased protein intake from 100 to 150 grams per day Changed to a whole food diet with 3+ liters of water each day Began circuit style strength training with kettlebells, TRX, and medicine balls Transitioned to minimalist shoes for running, hiking, lifting, and calisthenics During the 5 months of coaching Nathaniel built loads of muscle, fixed his running posture, and developed a whole new love for cooking. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend “The day you plant the seed is not the day you eat the fruit.” – Unknown When you sow a seed, it takes time, care, and the right conditions to grow. This is just as true for gardening as it is for health and fitness. So don’t expect results immediately. Growth and development is a slow process but the fruits of the labor are worth it. Set realistic expectations, build a bulletproof plan, put in the work, and trust the process. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

The Peak Performance Insider: How To Kill Stress With Constructive Hobbies, The Japanese Superfood You Need To Start Eating, And My Observations On Alcohol

02/16/2024

Estimated read time: 5 minutes Everyone knows me as “the fitness guy” but my first love was actually the piano. I’ve been playing since I was 8 years old and still practice almost every day. When I was young I hated reading music so I rarely practiced what I was supposed to. But I just kept playing and now, almost 30 years later, it’s my favorite form of escape. Which leads us right into our first topic. So without any further ado… The Peak Performance Insider: 1. How to kill stress with constructive hobbies Constructive hobbies, like playing piano, are potent stress-reducers. They’re fun, help us relax, and promote mental health and well-being. Studies highlight the significant positive effects hobbies have on stress reduction and mood improvement. Constructive hobbies are a therapeutic escape from the pressures of everyday life. Plus they improve our focus, make us more creative, and help us feel accomplished. So make time for the things you love each day because there is no magical moment in the future when you’ll be done with everything else. What You Can Do: Pick up a hobby that makes you happy, whether it’s drawing, reading, gardening, or practicing a new instrument. 2. The Japanese superfood you need more of Gobo, or Japanese burdock root, is a staple Japanese superfood. It’s known for its earthy flavor, high mineral content, and a number of other health benefits. It’s commonly prepared in soups, stews, or in tea, and offers a unique way to support overall health. Studies show that burdock root contains powerful antioxidants, which protect your cells against free radicals that may cause heart disease and cancer. It’s also high in fiber, which improves digestion and promotes blood sugar regulation. What You Can Do: Include burdock root in your diet, even if only once a week. 3. My observations on alcohol I have never met anyone who stopped drinking alcohol and didn’t look better, feel better, sleep better, perform better, and spend less money. Maybe it’s a coincidence. Or maybe it’s an uncomfortable truth. Does alcohol help people relax and become more social? Yes. Does it help others escape the pressures of everyday life? Definitely. But does it help people look better, sleep better, perform better, or spend less money? Nope. I drank because all of my friends were doing it and it was the easiest way to meet women in my 20s. But it ruined my sleep and I absolutely hated feeling hungover. Plus I like having deep, meaningful conversations and alcohol never really made that possible. What I ultimately realized is that people often do things that are in our worst interest now because they were in our best interest at some point in the past. I enjoyed drinking in college and throughout my twenties. In fact if I could go back I’d do it all over again. But now that I’m married and have four kids, alcohol doesn’t serve me the same way that it used to. No hangovers means more energy, better focus, and better health. No bar banter means deeper connections and realer relationships. And no alcohol just means a better me. I hope these observations help you embrace new practices for a healthier and happier you. Stay curious and have a great weekend! What You Can Do: If you drink, ask yourself the following questions. Why do I drink? What results do I get from it? Are those results fulfilling? Do those results align with my values and long term goals? I hope this helps! Client Spotlight – Lenny, 60 | Tokyo, Japan | RoRo Transport Click to play video Lenny is a managing director who continued gaining weight and having low energy despite regular exercise. His biggest struggle was not knowing what to eat in order to lose weight and sustain energy. In 3 months he lost 13 pounds and had more energy than ever. Our strategy: Reduced processed foods, refined sugar, and alcohol intake Increased whole food and water consumption Tracked calories and macros using MyFitnessPal By working together Lenny was able to lose weight, improve performance on and off the soccer field, and learn the skills necessary to achieve new goals. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend Discipline is choosing between what you want now and what you want most. – Abraham Lincoln Discipline is the art of prioritizing long-term goals over instant gratification. It’s about making decisions today that your future self will thank you for. And it’s the cornerstone of meaningful habits and achievements. So remember, motivation is what gets you started but discipline is what keeps you going. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

The Peak Performance Insider: The Link Between Nature And Stress Relief, Why Consistency Is The Key To Longevity, And The Japanese Superfood You Need More Of

02/02/2024

Estimated read time: 4 minutes I’ve lived in Japan for 14 years and I’m still fascinated by this country. The food, language, and people here are like nowhere else on Earth. I’ve learned about health, minimalism, meditation, longevity, and the power of daily routine. So thanks for joining me on this journey of discovery and I hope these insights are helpful. Now without any further ado… The Peak Performance Insider: 1. The link between stress and nature In Japan there are various stress management techniques, but my favorite is forest bathing. ​Shinrin-yoku​ is a relaxation technique that involves spending quality time in nature. ​Studies show that time in nature has measurable health benefits​, including stress reduction and improved cardiovascular health. Embracing similar practices, like daily meditation or nature walks, can also decrease stress and improve your health. Incorporating these practices into our daily routine, even for just a few minutes a day, can significantly impact our overall well-being. What You Can Do: Start your day with sunlight and a 10-minute walk in the woods. 2. Why consistency is the key to longevity In Japan, the emphasis is on regular, moderate physical activity rather than intense workouts. This approach aligns perfectly with what I always advocate: consistency over intensity. In Japan, it’s common to see people of all ages engaging in daily activities like walking, cycling, or light exercise in parks. It’s been shown that consistent, moderate exercise is actually more beneficial for long-term health than the benefits of intermittent, high-intensity workouts. This consistent, moderate exercise regime contributes to longevity and overall health. Incorporating this into our lives can be as simple as choosing stairs over elevators, your bike over the train, or a walk instead of an overpriced cab. Remember, the goal is to stay consistently active, not exhaust yourself with occasional workouts. By integrating simple activities like walking or light exercises into our daily routine, we can mirror this aspect of Japanese longevity. What You Can Do: Build routines that incorporate movement, especially if you commute. 3. The Japanese superfood you need more of Japanese cuisine is renowned for its balance, variety, and small portions. It’s a diet rich in fresh vegetables, fish, fermented foods, and green tea, which are all excellent for gut health and well-being. Incorporating elements of this diet, like fresh veggies and green tea, can significantly benefit your health. Green tea is rich in antioxidants and has numerous health benefits, including reduced risk of heart disease and certain types of cancer. My exploration of Japanese culture has been very eye-opening. It’s a reminder that sometimes the simplest practices can have the most profound impacts on our lives. I hope these lessons inspire you as much as they have inspired me, and that you incorporate them into your life. What You Can Do: Add green tea to your daily diet. Stay inspired and I’ll connect again next week! Client Spotlight – Tsubasa, 39 | Hakuba, Japan | Retail Business Owner Click to play video Tsubasa is a mother and retail business owner who wanted to lose weight after pregnancy. Her biggest struggle was completely rethinking her eating, drinking, and exercising habits. Over 5 months, Tsubasa lost 13 pounds (6kg), reduced her body fat to 19%, and achieved her first bodyweight pull-up. Our strategy: Consumed alcohol less frequently and drank less at each occasion Increased protein intake from 40 to 100 grams per day Strength trained 3-5 times per week with a focus on mind-muscle connection Focused on daily routine, including sleeping and waking earlier By working together Tsubasa was able to burn fat, build muscle, and develop a routine that has transformed her life forever. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend If you avoid failure, you also avoid success. – Robert Kiyosaki If there’s one thing to be learned from exercise, it’s that failure is a part of success. Whether you’re doing a one rep max (1RM) on deadlift or holding a plank for as long as you can, failure is inevitable. But failure isn’t the end; it’s a data point. It’s invaluable information about your limits. It shows you just how far you can go right now so you can work smarter and harder to beat it. So embrace failure as a part of the journey. It’s the only way to reach your goals. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

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