Peak Performance Insider: Unlock Better Sleep With An Eye Mask, Why Zinc Supplements Are You Sleep’s New Best Friend & How Japanese Gobo Is A Natural Sleep Aid
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
Click image to see video
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.
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.
