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
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.
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.
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