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.
Estimated read time: 5 minutes
This first email 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 October, 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.
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My mission is to give people with the best tools possible to achieve their fitness goals.
I’ve shared over 16,000 copies of my free ebook with people all over the world to provide a framework on their journey toward a healthier and happier life.
I wrote the short guide to help people who want to be in a better place, whether that means losing 20 pounds, building lean muscle, or having more energy each day.
So if you’re on that journey toward better health and could use a little guidance, download the free ebook here.
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: It’s walking.
Walking is the easiest and most accessible form of exercise on the planet.
It’s 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.
What You Can Do: Walk 8-10k steps every day.
That means about 80-100 minutes of walking around the house, taking the stairs, or walking meetings instead of sitting all day.
Any pedometer (step-counter) will do, whether it’s a new smartphone or simple wearable.
Remember that every step counts.
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…
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.
What You Can Do: Maintain a regular 8 hour sleep schedule.
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.
Future you will thank you.
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.
What You Can Do: Drink miso soup at least once a week.
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.
I hope this helps!
Client Spotlight – Alex, Data Center Developer
Alex is a father who needed to lose weight and get in shape for his family.
His biggest struggle was lacking the confidence to eat well and exercise consistently.
In 16 weeks he lost 28 pounds and completely transformed his life.
Our strategy:
- Practiced intermittent fasting with a 16:8 schedule
- Increased whole food and water consumption
- Reduced processed foods, refined sugar, and total alcohol intake
- Multiplied exercise volume from zero to several times a week
By working together Alex built lean muscle, shed excess fat, and now feels confident in his own body.
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 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 feel fantastic? Apply for private one on one coaching here.
3. Promote yourself to 2,000+ subscribers by sponsoring this newsletter. Contact me for details.
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