Estimated read time: 4 minutes

25% of the year is gone…but it still feels like the year just started.

It’s like 2024 is playing at 1.5x speed and there is no pause button.

Where did all the time go?

And what happened to those New Year’s Resolutions…?

I don’t know about you but it seems like every year passes by faster and faster.

So if you’re waiting for the perfect time to start doing “that thing”, it’s definitely time to get started.

Now without any further ado…

The Peak Performance Insider:

1. Earplugs are the silent guardian of sleep

Nothing is more peaceful than pure silence.

That’s why I’ve worn earplugs for almost a decade.

I share a room with my two youngest children: our 2-year-old daughter and 5-month-old son.

And if it weren’t for my earplugs, I would be a zombie every day.

Using earplugs at night protects my sleep by reducing the time it takes to fall asleep and minimizing disturbances, e.g., the crying baby (my wife is on night duty).

This, in turn, leads to better rest, mood, and overall health.

What You Can Do: Try wearing earplugs (cheap ones are fine) if you have trouble falling asleep or staying asleep.

2. Why you need more magnesium

Nearly 50% of Americans are magnesium deficient.

Reasons for the deficiency include the Standard American Diet (SAD), medications, stress, and vitamin D deficiency.

Magnesium, which plays an important role in muscle function and blood glucose control, is an essential mineral for the body.

​Studies suggest​ that magnesium supplementation can even alleviate muscle cramps, fatigue, and irritability.

So if you’re active or under a lot of stress, magnesium may be able to help.

What You Can Do: Ask your doctor about a blood analysis to look for nutrient deficiencies.

3. The healing waters of Japanese hot springs

Japan’s hot springs, or onsens, are not just a cultural experience.

They offer numerous health benefits all backed by science.

Bathing in these mineral-infused waters can help improve circulation, relieve pain, reduce stress, and promote skin health.

Plus the heat and minerals absorbed through the skin during an onsen bath can help detoxify the body.

Even if you can’t visit a Japanese onsen, you can simulate this experience at home to relax and unwind.

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 – Tsubasa, 43 | Hakuba, Japan | Mother & Business Owner

Tsubasa is a mother and multiple 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
• Engaged in strength training 3-5 times per week with a focus on mind-muscle connection
• Established 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.

​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last contact us for a free discovery call to start your journey.​

Food For Thought This Weekend

We all have bad habits that hold us back from becoming our best selves.

The good news is that those bad habits can be broken one small step at a time.

The key is starting with the right questions:

1. What is one of my bad habits?
2. What would my life be like without this habit?
3. Am I willing to do what’s necessary to make that life a reality?
4. Do I need help doing it?

The quality of your life is determined by the quality of your questions.

So write down these questions and answer honestly.

Future you will thank you.

– 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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