The High Performance Journal​ - June 20th 2023

In my previous email​, I talked about the fact that I had let my body get out of shape. Ever since the birth of my second daughter my energy has gone down and I've gained a few more pounds than I care to admit.

I'm sleeping worse & I don't have as much time as I've had before. Adding on top of this the stress of running a business and staying consistent with my social media content...it can wear on a man.

Now I'm not getting down on myself but I do have to get my body back to my standards. Yes, I care about the way my body looks but I care more now about my health and the way I perform.

So I'm falling back on a simple formula that has helped myself and my clients get our bodies back to where they need to be.

It's called the Rule of 3.

There are 3 simple actions I commit to doing on a daily & weekly basis.

It has nothing to do with magic, potions, or supplements.

It has everything to do with habits & principles.

It is a simple process that you can use to get your physique transformation goals back on track.

Rule #1 - 3 Meals a Day

From my experience, I’ve found that eating 3 ​nutrient-dense​ meals a day has 2 benefits:

Benefit #1 - It gives you better hunger control.

It seems counterintuitive but the fewer meals you eat the better you can control your hunger. This coupled with ​a consistent eating schedule​ helps put your hunger on autopilot where you dictate when you get hungry (instead of the other way around).

Benefit #2 - It’s an easy way to limit calories from coming into your body.

It’s no secret that snacking is making people fat on an epic scale. The only reason I would get anyone to eat 5 meals a day or more would be if they were a professional athlete or if they wanted to get bigger.

Eating 3 meals a day is a starting point for most of my clients. Depending on their body's needs and their lifestyle they can always scale up or down the amount of meals they're eating.

The main idea here is to eliminate snacking. Most snacking is due to emotion and boredom. Also, the more we snack the more our bodies crave little bites here and there.

So keep it simple. 3 meals a day eating whole foods.

 Rule #2 - 3 Workouts a Week

Our bodies respond better to less time in the gym, not more.

You don’t need to spend hours in the gym 6 days per week. In fact, doing that will be counterproductive to getting results.

The reason is that your body doesn't know the difference between all of the stresses you place upon it.

Whether it’s stress from your work, lack of sleep, your spouse, job, or the physical stress in the gym you must understand that stress is still stress.

Working out in the gym only becomes beneficial if you can recover from it and one of the easiest ways to do this is with a schedule of 3 days a week at 30 minutes per session. The secret here is to be effective and efficient with your workouts.

Just like keeping ourselves to 3 meals a day, keeping ourselves to 3 workouts a week simplifies things and forces us to focus on the big pillars of body transformation.

Most importantly, it helps me feel less guilty when I take time away from my family. This is why I love the workouts in ​Lean Body 90​. They are effective and perfect for getting me in & out of the gym in 30 minutes flat.

Rule #3 - Eat your last meal at least 3 hours before going to sleep

Nighttime eating is one of the worst habits for both your sleep and waistline.

Eating too close to bedtime can affect sleep quality. Research shows that eating high-calorie meals ​can delay the time it takes for you to sleep​ and has the potential to ​wake you up in the middle of the night​.

Digestion is a process that takes energy. The last thing you want to do is make your body digest food right before it's supposed to rest.

Nighttime eating can also cause you to eat more calories than you need, which can lead to weight gain.

That's why it's best to stop eating at least 3 hours before going to sleep. Doing this will help you sleep deeper, improve digestion, and avoid mindless calories at night.

Stop eating 3 hours before bed.

Stop drinking liquids 2 hours before bed.

Stop looking at screens 1 hour before bed.

This is called the 321 method. Do this every night for better sleep.

— Dan Go (@FitFounder) February 17, 2023

While I can't get the hours I need I can improve my quality of sleep. Not eating 3 hours before will help me accomplish that.

Keep It Simple

Instead of thinking of some complicated plan to get back in shape, why not keep it simple?

This is what I'm thinking as I'm getting myself back to my best.

As life gets more complicated we need to start by seeking simple solutions. We can always add or optimize later.

So, if you're in a position like I am then try using the Rule of 3 in your life.

You may find that it is so simple that it actually works.

- Dan

Whenever you’re ready, there are 2 ways I can help you:

1. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape in a way that fits your busy lifestyle? ​Apply for private one-on-one coaching here.​​​

2. If you’re still looking to get lean, I’d recommend starting with an affordable course:

→ ​The Lean Body 90 System:​ Transform your body with the Lean Body 90 system. This comprehensive course will teach you the system I use to help my clients become lean and energetic in 90 days in only 90 minutes a week. ​Join 1000+ students here.​​

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