Category: Sleep

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.

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.