Category: Recovery

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.

Peak Performance Insider: The best weight loss exercise, why you’re sleeping less than you think, and the Japanese superfood you need to start eating

01/05/2024

Estimated read time: 4 minutes If you’re like most people, you’ve just finished writing your New Year’s Resolutions. But the truth is that most resolutions fail. No, that doesn’t mean you’ve waste your time. But it does mean that in order to stick to your resolutions, you’ll have to do things differently. The key is to create accountability until your new habit transforms into lasting change. So set clear goals, find a proven plan, and create structured accountability. Future you will thank you. Now without any further ado… The Peak Performance Insider: 1. The best weight loss exercise Every time I speak at companies about improving health and fitness, someone asks me, “What’s the best exercise to lose weight?” My gut instinct is to yell “A better diet!” But the real answer is even simpler: Walking. Walking is the easiest and most accessible form of exercise on the planet. It’s also the best fat-burning exercise for most people. Walking is a great way to burn calories, bolster the heart, build strong bones, and even improve posture. Plus it releases endorphins that help boost mood while reducing stress and anxiety. And walking isn’t just a physical activity; it’s a remedy for a healthy mind and body. The goal should be 80-100 minutes of walking (8-10k steps) around the house, up and down the stairs, or ​walking meetings​ whenever possible. Any pedometer (step-counter) will do, whether it’s a new smartphone or simple wearable. Remember that every step counts. What You Can Do: Begin walking 8-10k steps every day. 2. Why you’re sleeping less than you think My recent experience with a ​Gen3 Oura Ring​ has been very eye-opening. I didn’t realize that time in bed and time asleep can differ by as much as an hour. That means that getting into bed at 10pm ad getting out of bed at 6am isn’t really 8 hours of sleep. It’s more like 7… My Sleep Score I was in bed at 10pm—eye mask on with my head on the pillow—and up at 6am. That makes my total bedtime 8 hours but my total sleep time only 7 hours and 3 minutes. Now considering that ​adults should get 7-9 hours of sleep each night​, I’m barely making the cut. So if you think you’re getting 6 hours of sleep it’s probably more like 5…leaving you in a pretty bad state of mental and physical functioning. I know this sounds impossible. I’ve worked with hundreds of people who’ve struggled with sleep. But regularly sleeping 7-9 hours is the only way to unlock your body and brain’s potential. So choose a bedtime and a wake time separated by 8 hours, then stick to it. What You Can Do: Maintain a regular 8 hour sleep schedule. 3. The Japanese superfood you need to start eating Miso soup is more than a comforting bowl of warmth. It’s a treasure trove of health benefits. This age-old Japanese superfood is mainly made from fermented soybean paste, seaweed, and tofu, making it a great source of vitamins, minerals, and proteins. It also contains vitamin B12, vitamin E, vitamin K, calcium, iron, and phosphorus, which all support key bodily functions. Plus the fermentation process used in making miso creates beneficial probiotics, which aid digestion by maintaining a healthy balance of bacteria in the intestines and promoting gastrointestinal health. All in all, miso soup enriches the body, elevates the mood, and enhances the culinary experience. And here in Japan most people drink miso soup once a day. But aiming for once a week is a great way to regularly infuse delicious nutrients, probiotics, and antioxidants into your diet. What You Can Do: Drink miso soup at least once a week. I hope this helps!​ 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 “Everyone must choose one of two pains: the pain of discipline or the pain of regret.” — Jim Rohn The pain of discipline involves getting up for that workout, eating a healthy lunch, and sleeping instead of binging another episode. It’s not easy at the start but ultimately makes you healthier and happier in the long run. The pain of regret involves feeling worn down due to constant neglect, struggling with fatigue, and never living up to your potential. It’s easy at the start but ultimately prevents you from living your best life. So the choice is yours: discipline or regret. Which pain will you choose? – 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…
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Peak Performance Insider: Why sleep is a pillar of peak performance and how you can get even more of it

12/01/2023

Estimated read time: 3 minutes This issue of 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 4 private coaching spots left for December, 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​ Click here to sign up for a Free Discovery Session​ Now without any further ado… 1. Why sleep is a pillar of peak performance and how you can get even more of it We all know that sleep is important but few of us get enough of it. We tell ourselves that it’s because our jobs, families, friends, and devices are constantly vying for our attention. And we justify staying up late for “me time” even when we know that we should be sleeping. But the problem is that there are no shortcuts. In a culture obsessed with optimization and instant gratification, you can’t “hack” sleep. No pill is going to turn six hours into eight. You’re either going to get enough quality sleep or suffer from sleep deprivation. Sleep deprivation increases hunger, increases cravings, and reduces strength and performance. Poor sleep also leads to memory issues, poor concentration, irritability, weakened immunity, high blood pressure, weight gain, increased risk of diabetes, poor balance, and a low sex drive. So although we all need different amounts of sleep, getting between 7 and 9 hours each night should be paramount on your priority list. Study after study indicates that if you’re sleeping well, your immune system works better. You think more clearly. You have more energy. Your metabolism functions more efficiently. Your blood sugar levels are more stable. Even your reaction times improve. So stop relying on coffee, snacks, and power naps to get you through the day. Start improving your sleep hygiene by: Making your room pitch black or wearing an eye mask Keeping your phone outside your room or away from your bed Keeping your room temperature cool Avoiding electronics 1-2 hours before bed Wearing blue light blocking glasses when looking at screens Quality sleep directly contributes to more productive work days, more effective workouts, and a happier and healthier you. For more information about how to sleep better, read Matthew Walker’s NY Times Best Seller “​Why We Sleep​.” It’s a brilliant deep dive into what sleep is, why we do it, what happens when we don’t get enough, and how to ensure you get more. What You Can Do Today: Watch ​this TED Talk by Matthew Walker​ then create a consistent sleep and wake schedule. I hope this helps! Food for Thought This Weekend The main thing is to keep the main thing the main thing. – Stephen Covey We don’t fall short of our goals because we’re incompetent. We fall short of our goals because we’re distracted. You can’t accomplish big things if you’re distracted by little things. So focus on one goal, ruthlessly commit to it, and turn it into a reality. – 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 tackle your fitness goals, this is definitely where you should start. It’s the same framework for achieving goals 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 perform better? ​Apply for private one on one coaching here.​ 3. Promote yourself to 2,000+ 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: How I would lose 15 pounds before 2024 and why you need to test your blood

11/17/2023

Estimated read time: 4 minutes This issue of 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 left for November, 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 Now without any further ado… 1. How I would lose 15 pounds before 2024 There are fewer than 7 weeks left in 2023. This is exactly how I would lose 15 pounds (approximately 6.8kg) before 2024. I would start with my diet by prioritizing whole foods like lean proteins, fruits, vegetables, and whole grains. I would avoid processed foods and excessive sugar, which can sabotage weight loss. I would control my portions by eating smaller, well-balanced meals. I would incorporate intermittent fasting, which means eating within specific time windows to help regulate calorie intake. I would do a mix of cardio and strength training. Cardio burns calories while strength training builds muscle, both of which increase metabolism. I would aim to get 8 hours of sleep because poor sleep undermines weight loss by affecting hunger hormones and decreasing energy levels. I would manage stress with deep breathing, meditation, or a favorite hobby to prevent emotional eating. I would stay hydrated every day by drinking 3 liters of water to help with metabolism and reduce feeling hungry. I would avoid alcohol and other high-calorie drinks, which add significant empty calories to your diet. I would track my diet, exercise, and weight loss progress using a journal, app, or chart. I would find support from a reputable coach to help with a plan, motivation, and accountability. Lastly, I would show up for myself, trust in the process, and persist until I succeed. Because even if I fell short by 2024, I’d still be in a much better place than if I did nothing. What You Can Do: Start with whole foods, less sugar, and portion control. 2. Why you need to test your blood Blood tests provide a perfect snapshot of your overall health. They offer clear and objective insights to enhance health and performance. These tests not only detect potential issues before they arise, but also make it easier to predict and manage future health outcomes. Understanding your bloodwork is key to: Optimizing exercise routines Eliminating nutrient deficiencies Improving sleep quality Mitigating stress Preventing disease So remember to schedule regular blood tests and, more importantly, to understand the results. Because blood is the most vital fluid in your body, and your life literally depends on its well-being. What You Can Do: Schedule annual blood tests and review the results with your doctor. I hope this helps! 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 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? – 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 tackle your fitness goals, this is definitely where you should start. It’s the same framework for achieving goals 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 perform better? ​Apply for private one on one coaching here.​ 3. Promote yourself to 2,000+ 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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