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The High Performance Journal

5 Minute Fridays - October 7th 2022

5 minute fridays Oct 07, 2022

Read time: 3.7 minutes


Today's issue is brought to you by High Performance Founder. They help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies in a way that supports their busy lifestyle.


The other day I was reading some old journal entries.

For the past 20 years, I've been keeping a journal. I write ideas, and goals and talk to myself through pen and paper.

Lately, I've been taking the time to look back.

Doing this gives me a sense of how far I've come, what my old ideas were, and where I came from.

When I started off I was a trainer in a gym chain who just wanted to help people.

Now I'm here talking to hundreds of thousands of people on the internet and I still just want to help people.

I did a video on my journey and the one habit that took me from being a broke, lazy, high school dropout in my 20's to being fit and helping a massive amount of people at 42.

You can check out the video over here.

Life has a funny way of working out.

The key is to seek growth, show up, and keep doing the work.

1 Thing I've Learned

1. Vaccine for aging?

Japanese scientists created a vaccine for aging to eliminate aged cells, reversing artery stiffening, frailty, and diabetes in aging mice.

What if aging is a disease we can cure?

I do like the finality of life though. Death pushes us to live extraordinary lives.

3 Ways to Become a Better Human Bein

1. Easy bake meal prep.

So you want to eat healthy but don't have a lot of time to prep your food.

What do you do?

Step 1 - Buy a seasoned whole chicken from the grocer. Chop up a lot of veggies and drizzle with extra virgin olive oil.

Step 2 - Bake them on separate trays at 375 to 400 degrees Fahrenheit for 45 minutes to an hour.

Step 3 - Go do something for 45 minutes.

When you come back you have about 3-4 meals prepped and ready for you to eat.


2. The 4-7-8 Method for Quicker Sleep.

1. Breathe in through your nose for a 4-second count.
2. Hold your breath for a 7-second count.
3. Exhale for an 8-second count, making a "whoosh" sound through pursed lips.
4. Repeat up to four times, twice per day.

It works by activating your parasympathetic nervous system, which is your system for relaxation.

Thanks to Ben Meer for this one. You can access his thread on it here.


3. Black seed oil.

Black seed oil is a natural extract that comes from the black seeds of Nigella sativa.

In holistic medicine, black seed has been used to:
· Treat allergies
· Improve the immune system
· Reduce inflammation
· Improve oral health (through oil pulling)
· Treat Obesity
· Improve diabetes

Black Seed Oil's main active compound is thymoquinone (TQ).

TQ has been shown to benefit cognitive and mental illness, cardiovascular disorders, cancer, diabetes, inflammation, and infertility.

This supplement is becoming more popular and for good reason.

There are over 150 studies to support its effectiveness.

Client of the Week - Jimmy Vercellino

Jimmy is an entrepreneur who struggled with stress eating and not having a plan or a routine to follow.

In 12 weeks we lost 33 lbs and started to see his abs. As a result, his energy and confidence skyrocketed.

Our strategy:
· Find out why he was stress eating then make a plan to overcome it.
· Heavy lifting inside of the gym with daily walks.
· A focus on systems over discipline.
· Tennis every single week as his enjoyable way to do cardio.

Jimmy is now crushing life, business & health all at the same time and he's loving it.

If you're an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life click here for a strategy call.

1 Quote to Finish Your Week Strong

"Let your mind become a lens, thanks to the converging rays of attention; let your soul be all intent on whatever it is that is established in your mind as a dominant, wholly absorbing idea."

- Antonin-Dalmace Sertillanges, Dominican friar and professor of moral philosophy

This week let's give ourselves the gift of deep work. Be so focused on one action that you become immersed in the doing of it.

Thanks for reading. See you next week for more.

Onwards and upwards,

- Dan

Ps. Please do me a favour...

Please subscribe to my YouTube channel. I'm coming out with videos every week on Thursdays on how to get lean and become a better human being.

You can subscribe to my YouTube channel by clicking here.

Thank you always for being awesome.

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