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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.

Hello from Mexico.

I'm writing this to you from a small little surf town called San Pancho where I'm staying with a friend to work on my Lean Body Mastery course.

When I was packing for my trip I kinda chuckled at some of the different things I was bringing.

I had my special bag with me to keep my camera and microphone protected.

I brought my hair spray and gel because I gotta look good for the videos.

I also took with me 7 pieces of mouth tape.

Since using them back in April I've seen major improvements in my sleep & oral health.

I can't stress enough how this weird habit has changed my life. It's helped me sleep deeper, breathe through my nose, and keep my teeth clean.

I did a new video about all the benefits, drawbacks & the type of tape I use.

You can check it out over here.

Mouth taping seems counterintuitive but when you learn more about the science it makes sense.

I intend to live a long time so I'll do anything to improve my sleep and overall health.

I'll even tape my mouth 😆

1 Thing I've Learned

1. A life-saving playlist.

New York Presbyterian Hospital has a playlist on Spotify of songs for CPR that are exactly 100 bpm. 

The American Heart Association recommends having a song in mind if and when you need to perform CPR.

It'll help you maintain a steady rhythm of 100 to 120 BPM (beats per minute).

And remember that while the rhythm is very important, so is the quality of the compressions.

3 Ways to Become a Better Human Being

1. Morning Mobility

One of the best ways to wake up your body is to stay away from the phone and get some mobility in.

Having a movement practice helps you decompress your joints and wakes up your body after a long night of sleeping.

One of my favorite mobility stretches is the Cat Cow.

It doesn't take up any space and it strengthens and lengthens the spine & neck as well as the hips, abdomen, and back.

Here's a video on how to do it.


2. Wim Hoff Breathing For Energy

Wim Hoff aka. The Ice Man is known for bringing cold exposure and breathwork to the mainstream.

One of the best things he brought to the world is his way of breathing to control the nervous system. You can call it wim hoff breathing or pranayama. Whatever you want to call it...it works.

It helps boost energy by increasing oxygen levels & blowing out carbon dioxide.

Step 1 - Take a strong inhale through the nose & let out a relaxed exhale through the mouth. Do this for 30 breaths.

Step 2 - On the 30th breath exhale to 90% & hold for as long as you can.

Exhale through the mouth and for 2-3 more rounds.

You might feel a little buzz after doing it but in a good way.


3. Before drinking coffee do this

Your body has gone through 6-8 hours of sleep. During that time it has taken in no liquids.

When you wake up your body naturally produces cortisol. So before reaching for the coffee you want to do 2 things:

1. Drink water

Because lack of energy can be dehydration in disguise.

2. Wait to drink coffee for 1.5 hours upon waking.

Because you want your cortisol to clear out adenosine, which contributes to feeling sleepy.

This will ensure you feel energy all throughout the day instead of a short burst in the morning and a crash in the afternoon.

Client of the Week - Rachelle Girardine

1 Quote to Finish Your Week Strong