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