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The High Performance Journal

4 Minute Fridays: 5 Reasons Why Japanese People Are So Thin, The Worst Time Of The Day To Use Your Phone & The Desk Treadmill I Use Every Day

4 minute fridays Sep 13, 2024

Read time: 3.7 minutes

Welcome to 4 Minute Fridays, my weekly newsletter where I reveal cutting-edge tips to help you get lean, boost energy, and live longer.


What's In Store For Today:

  • 5 reasons why Japanese people are so thin
  • The worst time of the day to use your phone
  • The desk treadmill I use every day

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Hey friend,

The other day, I was on the phone with one of my business mentors.

As we talked about a situation in my coaching business, he said something that stung me a little.

"Every single problem in my business is an internal issue that I haven't solved. Stop blaming external factors for why things aren't how you want them, and start looking inside."

Or, as Jocko Willink would call it, EXTREME OWNERSHIP.

This doesn't mean beating yourself up or talking down to yourself.

It does mean that every issue we have in business (or life) has a common denominator: YOU.

Maybe it's your fault, or maybe it isn't. But it will always be your responsibility.

Every situation is an opportunity for growth, and our lives can only grow to the degree we can.

So pick up your bootstraps, stop blaming, and use your brain to turn this obstacle into a win.

At least, that's what I thought he was trying to tell me in our coaching session 😉

That said...

Here Is Your 4 Minute Friday:


1. 5 Reasons Why Japanese People Are So Thin

 

At 4%, Japan has the lowest percentage of obesity and overweight people on the planet. While some would attribute this to genetics, it goes much deeper.

There are five powerful reasons why Japan has maintained a low obesity rate:

  1. Portion control. Japanese meals are all about smaller portions. No one's double-fisting a burger and fries combo the size of their head. Japanese people eat moderate portions, leading to moderate bodies.
  2. Fresh, real food. The Japanese don’t play around with processed junk. Their diet’s packed with fish, veggies, and rice. Yes, they eat ultra-processed foods, but it doesn't make up the majority of their calories like the average American.
  3. Walking everywhere. In Japan, everyone walks or bikes. They aren't glued to their car seats all day, pretending they're allergic to sidewalks. Daily movement is a normal part of their routine.
  4. Mindful eating. The Japanese practice hara hachi bu, which means eating until you're 80% full. They stop before they feel like exploding, which is something worth trying.
  5. Cultural pride. Looking after your body is baked into their society. Obesity isn't just a health problem; it’s seen as not taking care of yourself. They value health so much that they teach healthy eating early in school and even have laws penalizing corporations for having overweight workers.

While most people would always use the excuse that "genetics" play a factor (which they do to a degree) they fail to understand that behavior and environment are the biggest triggers to weight gain or loss.

2. The Worst Times To Use Your Phone

The phone is both the best and worst invention on the planet.

It's the best because it's like having a personal wizard in your pocket, giving you access to the world's information and smartest people at your fingertips.

It's the worst because it's addictive and messes with your dopamine system while also giving you access to misinformation and the world's dumbest people (go figure).

That said, there are two specific times you need to avoid your phone like the plague:

  1. Using your phone in the morning is like maintaining pure, unfiltered distraction. You're supposed to be setting your intentions for the day, but instead, you're letting everyone else's drama dictate your mood. It's like letting the world hijack your brain before you've even had a chance to go to the bathroom.
  2. Using your phone right before sleeping is asking for a crappy night's sleep. The blue light from your screen is like a slap in the face to your melatonin production. You're telling your body it's still daytime, so good luck trying to fall asleep when you're wired from checking emails or scrolling through some pointless argument on social media.

Both times, you're robbing yourself of mental clarity and rest. You're choosing the noise of the world over your peace. It's like starting your day with a hangover and ending it with a nightcap of anxiety.

So, put the damn phone down. Give yourself a fighting chance to be present, focused, and well-rested. It's not rocket science; it's not being a slave to your device.

If you want to learn more my friend Abud Bakri MD did a deep dive on this great thread:

❤️ My Favourite Thing This Week

 

In the last 4 minute friday, I shared with you my best gym purchase of 2024. In today's article, I want to share a purchase that changed my life in 2023.

I present to you the Urevo Treadmill Desk.

This little thing fits snugly underneath my desk and has a small platform for your laptop.

I use this thing primarily for walking meetings, watching YouTube videos, and anytime I can't get steps outside due to bad weather (like today).

While getting more steps is awesome, the best part is how I feel after I use it.

Walking makes me more energetic, creative, and focused while helping me shed more calories than sitting at my desk.

The desk treadmill was by far the best fitness purchase last year, and it's still paying big dividends.

Btw you don't need to get a Urevo. You can get any treadmill desk and get the same benefit.

But if you want to find one, here's the link to their Amazon page: Urevo Treadmill Desk

Client of the week - C.M, Entrepreneur

C.M. is an entrepreneur who wanted to get lean and see his abs but struggled with his diet and workout consistency.

In 16 weeks, we lost 17 lbs, 5 inches from his waistline, and brought out his abs! His energy and confidence levels are at an all-time high.

Our Strategy:

  • We had him increase his protein intake to match 40% of his calories.
  • We opted for a "body recomp" where we focused on leaning out while building muscle.
  • 10k steps were a mandatory part of the day to enhance fat loss and increase energy.
  • We focused on building up his weak body parts so he could look more aesthetically pleasing.

The best part is that Cam has adopted a standard of being fit and healthy. His identity changed along with his body.

Are you an entrepreneur who wants to lose fat, and boost your energy and focus while getting the best shape of your life? Reply to this email with "RESULTS," and let's chat.

One Quote to Finish Your Week Strong


“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”
– Michael Jordan


When shit hits the fan, and you're scrambling, do you put energy toward the solution or the problem?

Asking yourself this one question will determine whether or not the problem gets solved.

Have a great weekend!

- Dan

 

When you're ready, here are 3 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

3. Promote yourself to 330,000+ subscribers​ by sponsoring this newsletter.

 



References

  1.  https://japan-dev.com/blog/why-are-japanese-so-thin 
  2. Schmid SR, Höhn C, Bothe K, Plamberger CP, Angerer M, Pletzer B, Hoedlmoser K. How Smart Is It to Go to Bed with the Phone? The Impact of Short-Wavelength Light and Affective States on Sleep and Circadian Rhythms. Clocks Sleep. 2021 Oct 28;3(4):558-580. doi: 10.3390/clockssleep3040040. PMID: 34842631; PMCID: PMC8628671. 
  3. G.C. Sih, K.K. Tang,On–off switching of theta–delta brain waves related to falling asleep and awakening,Theoretical and Applied Fracture Mechanics,Volumes 63–64,2013,Pages 1-17,ISSN 0167-8442, https://doi.org/10.1016/j.tafmec.2013.03.001. 

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