Quote of the Week, Protein Leveraging, and Workout

Strengthen Mind

“Life is not a quest for pleasure, or for power, but a quest for meaning.”

-Viktor Frankl-

This week’s quote hits home for me. I’ve realized meaning doesn’t come through the things I purchase, vacations, extravagant dinners, or social status. Those are all fleeting, little blips of dopamine. Things to be enjoyed from time to time yes, but these don’t give us purpose or meaning. It’s about knowing thyself and what drives you. If I were to die tomorrow what would I regret the most? How do I want to be remembered? 

This isn’t something anyone else can answer for you. Honestly, this is one that I struggle with and continue to explore. It’s not about the destination but the journey. Have some fun meditating on this one, see you all next week!

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What is Stoicism? Check out newsletter #7 where I explain what Stoicism is.

Health tip of the week

New addition to the newsletter! Health tips to help increase physical and mental performance each week. Let’s talk protein! Nutrition is tough to navigate, especially when everyone is trying to sell the new “best” supplement or diet hack. Over the past 17 years of trying every supplement and diet under the sun. I’ve discovered it’s more simple than one may think. The answers are often things that won’t make people money. It’s really basic stuff like eating unprocessed foods, exercising regularly, reducing stress, and quality sleep. Everyone wants a magic pill to avoid putting the work in but that doesn’t exist. It’s a marathon not a sprint, enjoy the journey of finding your healthiest self, there is no destination. The real magic is in consistency.

The biggest nutrition lever I can recommend to anyone is leveraging protein. Getting adequate protein daily has made the greatest impact on my mental and physical performance. There are so many studies explaining why consuming enough protein is so beneficial, check out this podcast to dive deeper!

This week’s challenge, consume your body weight (or desired body weight) in grams of protein each day. Try it at least seven days but preferably two weeks. Assess how you feel each day, are you more satiated? More consistent energy? Mental clarity? Better recovery? Etc.

Here is an example of how I consume 181 grams of protein in a day (these are not my full meals just the protein). I aim for 180 or more daily. Don’t worry if you are a few grams off on your first couple of days, it’s not about perfection but instead, progress. Get creative and have some fun with this!

Breakfast:

Protein Shake (20g)

4 eggs (24g)

4 Chicken Breakfast Sausage (12g)

Lunch:

1/2 lb Ground Beef (40g)

Dinner:  

1/2 lb Chicken Breast (60g)

Snacks:

One serving of full-fat Fage Greek yogurt (15g)

Chomps meat stick (10g)

Total = 181 grams of protein

Strengthen Body

Superset:

Kettlebell Bench Press: 6 – 6 – 6 – 6

Kettlebell Romanian Deadlift: 10 – 10 – 10 – 10

Superset:

Kettlebell Shoulder Press: 8 – 8 – 8

Kettlebell Goblet Step-ups (6/leg): 12 – 12 – 12 

Superset:

Turkish Get-up (4/side): 8 – 8 – 8

Goblet Lateral Lunge (6/side): 12 – 12 – 12

Core:

Hanging Knee Raise: 20 – 20 – 20 – 20