Peak Performance Insider: The best weight loss exercise, why you’re sleeping less than you think, and the Japanese superfood you need to start eating
Estimated read time: 4 minutes
If you’re like most people, you’ve just finished writing your New Year’s Resolutions.
But the truth is that most resolutions fail.
No, that doesn’t mean you’ve waste your time.
But it does mean that in order to stick to your resolutions, you’ll have to do things differently.
The key is to create accountability until your new habit transforms into lasting change.
So set clear goals, find a proven plan, and create structured accountability.
Future you will thank you.
Now without any further ado…
The Peak Performance Insider:
1. The best weight loss exercise
Every time I speak at companies about improving health and fitness, someone asks me, “What’s the best exercise to lose weight?”
My gut instinct is to yell “A better diet!”
But the real answer is even simpler: Walking.
Walking is the easiest and most accessible form of exercise on the planet.
It’s also the best fat-burning exercise for most people.
Walking is a great way to burn calories, bolster the heart, build strong bones, and even improve posture.
Plus it releases endorphins that help boost mood while reducing stress and anxiety.
And walking isn’t just a physical activity; it’s a remedy for a healthy mind and body.
The goal should be 80-100 minutes of walking (8-10k steps) around the house, up and down the stairs, or walking meetings whenever possible.
Any pedometer (step-counter) will do, whether it’s a new smartphone or simple wearable.
Remember that every step counts.
What You Can Do: Begin walking 8-10k steps every day.
2. Why you’re sleeping less than you think
My recent experience with a Gen3 Oura Ring has been very eye-opening.
I didn’t realize that time in bed and time asleep can differ by as much as an hour.
That means that getting into bed at 10pm ad getting out of bed at 6am isn’t really 8 hours of sleep.
It’s more like 7…
I was in bed at 10pm—eye mask on with my head on the pillow—and up at 6am.
That makes my total bedtime 8 hours but my total sleep time only 7 hours and 3 minutes.
Now considering that adults should get 7-9 hours of sleep each night, I’m barely making the cut.
So if you think you’re getting 6 hours of sleep it’s probably more like 5…leaving you in a pretty bad state of mental and physical functioning.
I know this sounds impossible. I’ve worked with hundreds of people who’ve struggled with sleep.
But regularly sleeping 7-9 hours is the only way to unlock your body and brain’s potential.
So choose a bedtime and a wake time separated by 8 hours, then stick to it.
What You Can Do: Maintain a regular 8 hour sleep schedule.
3. The Japanese superfood you need to start eating
Miso soup is more than a comforting bowl of warmth. It’s a treasure trove of health benefits.
This age-old Japanese superfood is mainly made from fermented soybean paste, seaweed, and tofu, making it a great source of vitamins, minerals, and proteins.
It also contains vitamin B12, vitamin E, vitamin K, calcium, iron, and phosphorus, which all support key bodily functions.
Plus the fermentation process used in making miso creates beneficial probiotics, which aid digestion by maintaining a healthy balance of bacteria in the intestines and promoting gastrointestinal health.
All in all, miso soup enriches the body, elevates the mood, and enhances the culinary experience.
And here in Japan most people drink miso soup once a day.
But aiming for once a week is a great way to regularly infuse delicious nutrients, probiotics, and antioxidants into your diet.
What You Can Do: Drink miso soup at least once a week.
I hope this helps!
Client Spotlight – John, 42 | Canberra, Australia | Diplomat
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
“Everyone must choose one of two pains: the pain of discipline or the pain of regret.”— Jim Rohn
The pain of discipline involves getting up for that workout, eating a healthy lunch, and sleeping instead of binging another episode.
It’s not easy at the start but ultimately makes you healthier and happier in the long run.
The pain of regret involves feeling worn down due to constant neglect, struggling with fatigue, and never living up to your potential.
It’s easy at the start but ultimately prevents you from living your best life.
So the choice is yours: discipline or regret.
Which pain will you choose?
– 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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