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
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
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.
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.
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