4 Minute Fridays: How I'm Rewiring My Brain For Better Performance & Eat This Food To Boost Your Immune System, And The Prozac Of All Exercises
Oct 13, 2023
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The other day I was working out today and saw an older gentleman doing barbell squats.
His form was impeccable and he was in better shape than most of the people there.
Being the guy that I am I went up to him, nodded to him in respect, and introduced myself.
I found out that he's 63 years old and he's been working out since 40.
After talking with him I asked him how he's kept his body in shape all those years and this what he told me,
"The hardest weight you have to lift is opening up the door to the gym. If you can commit to that 3 days a week for the next few years you'll get in better shape than you could ever imagine."
Reminds me that the most important muscle to work is consistency and the most important habit is consistency.
Focus on those and you can optimize later.
That being said...
Here is your 4 Minute Friday:
1. How I'm Re-wiring My Brain For Better Performance
If there's something you should know about me it's that I'm always looking for an edge. One of my key values in life is growth no matter how big or small.
The area I work on constantly is my mind. I know that everything we want is on the other side of using our minds to achieve it.
One of the ways I'm doing this is through self-hypnosis.
I've talked about this in the past that hypnosis is a legitimate form of self-therapy. It's been shown to improve sleep, assist in weight loss, reduce pain, and, in my case, improve performance.
I'm an introvert by nature so one of the things that hampers me is performance anxiety.
So I've been using self-hypnosis as a way to help me before public speaking engagements and it's been a game changer. I find that when I use it I'm lighter and less in my head than usual, which helps me perform at my best.
Aside from performance, I use self-hypnosis as an alternate form of therapy/meditation. It's been one of the best tools I've used to train my mind and I highly recommend anyone to try it out.
The app I use is called Reveri and it's also the same one Andrew Huberman promotes. They even have a session designed for performance anxiety and public speaking
You can access it here and get 2 weeks free for trying it out.
2. Eat This Food To Boost Your Immune System
A meta-analysis involving 20,000 patients found who ate 18 grams or more of edible mushrooms like shiitake, maitake, and oyster mushrooms had a 45% lower risk of developing cancer than those who did not eat them.
There might be a couple of reasons for this:
The first is that some mushrooms are a rich source of ergothioneine, which is a potent antioxidant and cellular protector.
The second is that mushrooms like the ones mentioned above are high in beta-glucan. Beta-glucan is a soluble fiber that activates our immune response.
Beyond immunity, mushrooms have other therapeutic benefits associated with eating them. Grab some at your local grocery store and enjoy.
3. The Prozac of all exercises
Going for a 20-minute walk in nature is an underrated form of therapy.
Walking is a form of active recovery that stimulates blood flow throughout your entire body. Walking as little as 6000 steps a day has been correlated with decreasing all-cause mortality by 45%. Walking enhances your cognitive function by boosting BDNF and promoting neuroplasticity.
Harvard psychiatrist John Ratey, MD, author of Spark: The Revolutionary New Science of Exercise and the Brain, has called physical activity
“A little bit of Prozac and a little bit of Ritalin” and “Miracle-Gro” for the brain.
I know this isn't exactly groundbreaking but simple habits are always the most effective.
Remember this: You only get old when you stop walking. You don't stop walking because you get old.
Do you want an easy way to improve your health? Go for a walk.
Client Of The Week - Barron, Entrepreneur
Barron is a serial entrepreneur who wanted to get into his best shape and improve his energy levels.
His biggest struggle was navigating social situations as he was in the midst of selling his company to the UFC.
In 12 weeks, he dropped 23 lbs, increased his energy levels, and saw his abs for the very first time while improving his ability to focus.
Our strategy was making his diet flexible enough to have the odd drink or two while eating a high protein nutrient-dense diet and weight lifting.
One Quote to Finish Your Week Strong
“I've learned to talk to myself, instead of listen to myself. If I listen to myself, I hear all the reasons why I can't finish the race. I'm too tired, too old, and too sore. But if I talk to myself, I can feed myself with the words of encouragement that I need to keep on moving forward.”
When left unchecked our thoughts can be liars. Instead of listening to the voice in your mind try talking to yourself instead.
This way you can control the conversation that's happening in your mind and point it in the direction you intend to move towards.
- Dan
Whenever you’re ready, there are 2 ways I can help you:
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