The Weekly Health Round-Up - 11/3
A round-up of the best content, thoughts, and cool stuff from the past week...
Welcome to the Weekly Health Round-Up!
Below is a collection of content, tips, and cool stuff from the past week.
Before we get to that though, a quick announcement for premium subscribers…
I’ll be hosting our first 6-Figure Health Q&A this Wednesday, November 6th.
This will be your opportunity to ask me anything you want related to training, nutrition, sleep, supplements, etc. Nothing is off-limits!
My goal with these Q&As is to peel back the curtains and give you actionable insights on losing fat, improving energy, getting more out of your time in the gym, and building 6-Figure Health.
You’re not gonna want to miss it!
This is just one of the many benefits premium subscribers get access to every single month. If you want access to 1:1 Q&As, workouts, and more, consider upgrading your subscription below!
Now let’s get to the weekly health round-up…
Here’s How to Succeed At Anything; While Building Lasting Habits
I didn’t feel like posting much this week.
Honestly, it’s been a struggle getting back into the habit of writing recently.
But my goal the last month has been to get back into a regular habit of posting.
And NOT posting something wasn’t going to help that, was it?
Many business leaders struggle to get in shape and build 6-figure health because when things feel hard…
They choose easy.
It’s easy to…
- Sleep in rather than go to the gym.
- Eat the sweets sitting around the office.
- Plop down on the couch rather than go walk.
But the easy route will never get you where you want to go.
That requires showing up and putting in work daily.
Some days that might be everything, other days it might be one thing.
But when you show up even when you don’t feel like it, you make it easier and easier for yourself to keep showing up.
Until one day it’s just something you do without thinking.
A tip to make this easier:
Have your Minimum Effective Dose.
The one thing you know you can do to move yourself closer to your goals on days you just don’t feel like doing anything.
That way, you’re not stagnant doing nothing…
While simultaneously conditioning yourself to show up and put in effort - even if you don’t want to.
Does Sleep Affect Fat Loss?
The consensus among experts is that 7-9 hours is ideal for health.
Anything less than that consistently will negatively impact your health and lifespan long-term.
But what about sleep’s impact on fat loss specifically? Let’s take a look at two studies…
The first study in 2018 tested a group of two people: A normal sleep group and a sleep-restricted group.
The sleep-restricted group slept 1 less hour, 5 days per week, and was allowed to sleep as much as they want the 2 other days per week - simulating what most busy people do.
Both groups were placed on a calorie-restricted diet by a dietician.
Now, both groups lose the same amount of weight. However…
The sleep-restricted group lost less body fat and MORE muscle tissue.
An older study in 2010 found similar results.
This study found that reducing sleep from 8.5 hours per night to 5.5 hours resulted in 55% less fat loss.
The takeaway?
Nothing in your body works in isolation.
Whether it’s fat loss, improving health and longevity, or feeling more energized every day…
Everything affects everything.
Sometimes it’s not about how many days you’re working out, or trying to find the next best diet.
Sometimes it’s about paying more attention to the things we often overlook or brush off…
The simple, yet widely important things we take for granted.
That’s often where 6-Figure Health is either made or broken.
Did You Know…
November is a make-or-break month for your health?
November unofficially kicks off the holiday season.
Why is this a big deal?
Studies have shown that anywhere from 50-90% of the weight Americans gain over the course of their lives is gained in the last 2 months of the year.
Holiday parties at work, traveling to see family, Thanksgiving, Christmas, Hanukah, New Years, and everything in between…
All make it very difficult to settle into a consistent health and fitness routine.
But notice I said difficult - not impossible.
Everything I mentioned above makes it difficult.
But what often makes it near impossible for most people is they don’t take ownership of their plan.
They think they can wing it.
They think they can do it without planning or prep.
They think they can do it alone.
And that’s exactly why the next two months account for so much of the weight Americans gain.
So, how do you combat that? Here’s my suggestion…
Focus on staying consistent with workouts and being active.
Create that anchor habit that no matter what else happens, you’ll still…
→ Hit the gym.
→ Get out for walks.
→ Move your body daily.
And if you do that, the chances you’ll feel like staying consistent with other habits increase significantly.
Looking For Help With That?
6-Figure Health Premium Subscribers received their November workouts a couple days ago and are loving them so far!
If you want help staying on track in the gym this holiday season, make sure to check out the 6-Figure Health November Training Program here.
Make it a great week!