Tag: MHHC

Peak Performance Insider: Why sleep is a pillar of peak performance and how you can get even more of it

12/01/2023

Estimated read time: 3 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 4 private coaching spots left for December, 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​ Click here to sign up for a Free Discovery Session​ Now without any further ado… 1. Why sleep is a pillar of peak performance and how you can get even more of it We all know that sleep is important but few of us get enough of it. We tell ourselves that it’s because our jobs, families, friends, and devices are constantly vying for our attention. And we justify staying up late for “me time” even when we know that we should be sleeping. But the problem is that there are no shortcuts. In a culture obsessed with optimization and instant gratification, you can’t “hack” sleep. No pill is going to turn six hours into eight. You’re either going to get enough quality sleep or suffer from sleep deprivation. Sleep deprivation increases hunger, increases cravings, and reduces strength and performance. Poor sleep also leads to memory issues, poor concentration, irritability, weakened immunity, high blood pressure, weight gain, increased risk of diabetes, poor balance, and a low sex drive. So although we all need different amounts of sleep, getting between 7 and 9 hours each night should be paramount on your priority list. Study after study indicates that if you’re sleeping well, your immune system works better. You think more clearly. You have more energy. Your metabolism functions more efficiently. Your blood sugar levels are more stable. Even your reaction times improve. So stop relying on coffee, snacks, and power naps to get you through the day. Start improving your sleep hygiene by: Making your room pitch black or wearing an eye mask Keeping your phone outside your room or away from your bed Keeping your room temperature cool Avoiding electronics 1-2 hours before bed Wearing blue light blocking glasses when looking at screens Quality sleep directly contributes to more productive work days, more effective workouts, and a happier and healthier you. For more information about how to sleep better, read Matthew Walker’s NY Times Best Seller “​Why We Sleep​.” It’s a brilliant deep dive into what sleep is, why we do it, what happens when we don’t get enough, and how to ensure you get more. What You Can Do Today: Watch ​this TED Talk by Matthew Walker​ then create a consistent sleep and wake schedule. I hope this helps! Food for Thought This Weekend The main thing is to keep the main thing the main thing. – Stephen Covey We don’t fall short of our goals because we’re incompetent. We fall short of our goals because we’re distracted. You can’t accomplish big things if you’re distracted by little things. So focus on one goal, ruthlessly commit to it, and turn it into a reality. – 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 Have friends who’d love this newsletter too? Do them a favor and send them this link.

Peak Performance Insider: Why exercise is the ultimate weapon against stress and how to bank calories for the weekend

11/24/2023

Estimated read time: 5 minutes My mission is to give people the best tools possible to achieve better health and fitness. I’ve shared thousands of copies my free ebook to help people on their journey to that end. So if you’re on that journey and would like some guidance, ​take a look at my free fitness ebook here​. Now without any further ado… The Peak Performance Insider: 1. Why exercise is the ultimate weapon against stress Stress is the body’s natural reaction to challenges. In fact, stress is the reason we grow outside our comfort zone. No stress means no growth. And although low levels of stress are healthy and normal, chronic stress—the kind that gives you headaches, keeps you up at night, and eventually makes you sick—is the nemesis of good health. Fortunately, exercise is the ultimate weapon against this kind of harmful stress. Exercising releases pleasure chemicals, like endorphins, which are natural stress reducers that enhance mood and well-being. Pleasure chemicals serve as a reward for essential actions, helping humans and other species survive for millennia. The brain rewards us like this because if it didn’t feel good to move, we wouldn’t do it. And if we didn’t move, we wouldn’t survive. Thus, we are biologically engineered to feel good when we move. Exercise creates a kind of calm and clarity that helps us escape from everyday stressors, including our jobs, partners, traffic, kids, bosses, parents, and more. It also improves sleep quality, which is vital for brain function and overall performance. Making physical activity a regular event even helps create better work-life balance. What You Can Do: Exercise for 30 minutes every day. This includes brisk walking. 2. How to bank calories on the weekend Overeating on the weekend is the most common way that people sabotage their weight loss goals. It’s easy to stay on track during the week when most people have fixed schedules, but once Friday evening arrives all bets are off. People like to relax and enjoy themselves at restaurants and social events, but both are perfect environments to consume more than you should in the form of comfort food and alcohol. Here is the easiest way to get around this: Eat less during the week so you can eat more on the weekends. As long as your total weekly calories are taken into account, you can eat more or less on any given day without ruining your weight loss That means you can ‘bank calories’ for the weekend. Banking calories means saving a larger portion of your calories for one particular meal or day of the week. It’s a useful way to stay on track with your goals while allowing you to have a social life and enjoy the food you love. So instead of planning to eat the same amount of calories every day, plan for higher and lower calorie days. Consume more calories on days when you need more energy, e.g., workout days. And consume fewer calories on days when you need need less energy, such as rest days. Fat loss is impacted more by the total calories you consume throughout the week than by any single day of heavy eating. The key is ensuring that the calories balance out in the end. This means that overeating on a particular day won’t ruin your week, as you can adjust your intake over the following days to compensate. What You Can Do: Bank calories now so you can enjoy them later. I hope this helps! Food for Thought This Weekend It will cost a lot more to fix poor health than it will to build healthy habits. Your choices determine your quality of life and you are ALWAYS choosing. The very least you can do is take care of yourself so you can take care of those you love. – 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 Have friends who’d love this newsletter too? Do them a favor and send them this link.

Peak Performance Insider: How I would lose 15 pounds before 2024 and why you need to test your blood

11/17/2023

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. Click here to sign up for a Free Discovery Session Now without any further ado… 1. How I would lose 15 pounds before 2024 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 Have friends who’d love this newsletter too? Do them a favor and send them this link.

Peak Performance Insider: How to master stress one step at a time and the ancient art of hara hachi bun me (腹八分目)

11/10/2023

Estimated read time: 3 minutes Let me start by saying thank you for all the great feedback you’ve given me about this newsletter. It’s been helpful hearing your thoughts on the name, content, design, timing, and more. This publication is a work in progress and I deeply appreciate you reading and sharing your thoughts. I promise to continue making these short, meaningful, and engaging. Now without any further ado… The Peak Performance Insider: 1. How to master stress one step at a time In the dynamic lives of working professionals, stress is inevitable. It’s your body’s reflex to demands and challenges, whether in the office, during workouts, or in daily life. This response, honed by the human body over millennia, can actually be beneficial in moderation. For instance, the stress exerted on muscles during exercise promotes healthy growth and adaptation. However, the unrelenting pace of contemporary life often leads to excessive stress, detrimental to both mental and physical health. It can disrupt focus, increase irritability, and reduce productivity. But there are constructive ways to manage stress: Minimize online and social media engagement Limit morning phone time Integrate meditation into your routine Embrace the outdoors, particularly on sunny days Practice mindful breathing, even at work Pursue a constructive hobby Focus on exercises enhancing flexibility and fitness What You Can Do: Pick 1 strategy and start doing it daily. You will be tempted to choose two or three, but that would be a mistake. Choose 1, lock it down, then add another if you want to. Living stress-free is an illusion, but controlling stress is a realistic goal. The key is to regularly and proactively de-stress. 2. The ancient art of hara hachi bun me (腹八分目) “Hara hachi bun me” may be the simplest yet most effective eating practice that has ever existed. It means “eating until 80% full,” and this age-old wisdom aligns perfectly with the idea of mindful eating. It’s a subtle yet powerful tool, particularly for those aiming at weight loss. By stopping at 80% fullness, you can still enjoy satisfying meals while slightly reducing your calorie intake over time. You might wonder, “How do I gauge 80% fullness?” It’s more intuitive than it sounds: Image by Precision Nutrition It’s about tuning into your body’s signals and learning to recognize when you’re just right – not stuffed but not hungry. The exact percentage doesn’t matter because the real benefit lies in slowing down, savoring food, and learning to understand your own hunger cues. What You Can Do: Stop eating at 80% full. Incorporating hara hachi bun me into your routine isn’t just about controlling portions. It’s a step towards a more mindful, balanced way of life. I hope this helps! Food For Thought This Weekend That which you do most will be that which you do best. — Dr. Jawanza Kunjufu Consistently eating well, exercising, getting quality sleep, and managing stress are not just habits, but investments in your greatest asset – yourself. And no matter how you manage your money, you are your greatest investment. – 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 Have friends who’d love this newsletter too? Do them a favor and send them this link.

Peak Performance Insider: The law of chocolate chip cookies, how to form habits that last, and everything you need to know about weight loss

11/03/2023

Estimated read time: 5 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 4 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. Click here to sign up for a Free Discovery Session I lost $500 in January last year and it’s 100% my fault. One of my goals was to post a video to ​my YouTube channel​ every week on Tuesday for a year. I recruited a friend as an accountability partner and agreed to pay him $500 if I didn’t post a video by midnight every Tuesday. And as much as it pains me to admit it I sent him $500 the very first week—only a few days after creating the agreement—because I missed my deadline by 3 hours “perfecting” the video. Sending my friend $500 a few days after making the agreement was infuriating—I mean I was really, really angry at myself—but it was also an important reminder that showing up is everything. If your goal is to exercise five times each week, what you do is far less important than just showing up. How you choose to create accountability is up to you. I choose money because losing it is painful and a sharp deadline so it’s nonnegotiable. But the key is to create compelling consequences so that you don’t ignore your commitments. Here are some 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? (Hint: this last one must involve a consequence) Now without any further ado… 1. The law of chocolate chip cookies The Law of Chocolate Chip Cookies is as follows: If the cookies don’t go in the grocery basket, they don’t go home. And if the cookies don’t go home, they don’t go in your mouth. And if the cookies don’t go in your mouth, they can’t turn into belly fat. The end. So does that mean the end of cookies? Of course not. Chocolate chip cookies are one of life’s greatest treasures. But there’s a difference between enjoying a freshly baked cookie and snacking on cookies every day. And that little difference makes all the difference when it comes to getting in shape. What This Means For You: All things in moderation. 2. How to build habits that last I recently came across a powerful technique for developing new, better habits while breaking old, bad behavior patterns. The big idea is that changing your behavior is most effective when you change your identity. And I don’t mean facial reconstruction or changing your name (this isn’t Mission Impossible). I mean focusing on identity-based habits instead of outcome-based habits. Identity-based habits focus on who you want to become, so the process of building habits really just becomes the process of becoming your new self. All you have to do is decide the type of person you want to be, then prove it to yourself with small wins. In time you’ll start winning so much as that new person that you’ll start to look and feel like the new you, too. Some examples related to food are religious adherents or vegetarians whose eating habits are determined by their identities. What You Can Do: Start small with easily achievable milestones. Try setting small milestones like, “I don’t eat snacks before 10am.” Then a few weeks later “I don’t eat snacks before lunch.” Then maybe “I don’t eat snacks before dinner.” Keep track of your wins and celebrate your milestones in ways that align with your goal. That kind of slow, easy progression can make picking up new habits (or breaking bad ones) not only doable but actually easy. And if you’d like to learn more about identity-based habits, check out “Atomic Habits” from ​my recommended reading list​. 3. Everything you need to know about weight loss It’s estimated that 45 million Americans—nearly 15% of the population—go on a diet each year and spend nearly $50 billion dollars on weight loss products and services, according to research conducted at the Boston Medical Center for Nutrition & Weight Management. That is a massive number of people spending a fortune on fitness every single year. So what’s all the hype about? Why do so many people spend so much time and money trying to lose weight? And, most importantly, what exactly is intentional weight loss? In the context of medicine, health, or physical fitness: Weight loss refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other connective tissue). Now let’s put that all into perspective. What is Body Fluid? Using a lean, healthy male as our example, body fluid is divided in a two-to-one ratio between two compartments: Intracellular Fluid is all of the fluid that exists within the cells in our bodies. This amounts to 60-67% of the fluid in the body and is about 42% of one’s total body weight. Extracellular Fluid is all of the fluid that exists outside the cells in our bodies. This amounts to 33-40% of the fluid in our bodies and is about 21% of one’s total body weight. This means that in total, your body fluid amounts to anywhere from 60-67% of your total body weight. What is Body Fat? Body fat is connective tissue found all over the body that is mainly responsible for storing energy, cushioning, and insulating the body. The main types of fat cells are white, brown, and beige cells. White Fat cells are the body’s primary energy storage units and are located under the skin, namely around our belly, arms, buttocks, and thighs. These fat cells cushion…
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