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: