Estimated read time: 4 minutes

This issue of 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 left for November, 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.

There are fewer than 7 weeks left in 2023.

This is exactly how I would lose 15 pounds (approximately 6.8kg) before 2024.

I would start with my diet by prioritizing whole foods like lean proteins, fruits, vegetables, and whole grains.

I would avoid processed foods and excessive sugar, which can sabotage weight loss.

I would control my portions by eating smaller, well-balanced meals.

I would incorporate intermittent fasting, which means eating within specific time windows to help regulate calorie intake.

I would do a mix of cardio and strength training. Cardio burns calories while strength training builds muscle, both of which increase metabolism.

I would aim to get 8 hours of sleep because poor sleep undermines weight loss by affecting hunger hormones and decreasing energy levels.

I would manage stress with deep breathing, meditation, or a favorite hobby to prevent emotional eating.

I would stay hydrated every day by drinking 3 liters of water to help with metabolism and reduce feeling hungry.

I would avoid alcohol and other high-calorie drinks, which add significant empty calories to your diet.

I would track my diet, exercise, and weight loss progress using a journal, app, or chart.

I would find support from a reputable coach to help with a plan, motivation, and accountability.

Lastly, I would show up for myself, trust in the process, and persist until I succeed.

Because even if I fell short by 2024, I’d still be in a much better place than if I did nothing.

What You Can Do: Start with whole foods, less sugar, and portion control.

2. Why you need to test your blood

Blood tests provide a perfect snapshot of your overall health.

They offer clear and objective insights to enhance health and performance.

These tests not only detect potential issues before they arise, but also make it easier to predict and manage future health outcomes.

Understanding your bloodwork is key to:

• Optimizing exercise routines
• Eliminating nutrient deficiencies
• Improving sleep quality
• Mitigating stress
• Preventing disease

So remember to schedule regular blood tests and, more importantly, to understand the results.

Because blood is the most vital fluid in your body, and your life literally depends on its well-being.

What You Can Do: Schedule annual blood tests and review the results with your doctor.

I hope this helps!

Food for Thought This Weekend

This comic made me laugh out loud when I saw it on ​LinkedIn​ the other day.

Sometimes I feel like the guy on the left trying to give everyone warm hugs.

Accountability is the invisible bridge between goals and achievements.

But unsurprisingly not everyone wants to be held accountable for their actions.

So here are 3 key questions to ask yourself:

• Do I want to be held accountable for something?
• What does accountability mean to me?
• What is the best way for me to be held accountable?

– 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 tackle your fitness goals, this is definitely where you should start. It’s the same framework for achieving goals 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 perform better? ​Apply for private one on one coaching here.​

3. Promote yourself to 2,000+ subscribers by sponsoring this newsletter. Contact me for details.

Refer High Performing Friends

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