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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.

I was having a conversation with my friend Jon the other day.

We were talking about entrepreneurs and how a lot of successful ones came from not-so-great backgrounds.

They used the pain they experienced as children to fuel their entrepreneurial ventures.

He was incredulous at the fact that these people were celebrated.

But that's because he came from a good childhood. One where he felt stability and love.

I told him not everyone was so lucky. Those who come from pain can use it in positive ways or destroy themselves with it.

It's not surprising that how we act as adults comes from how we were raised as children.

This is why it's not a shame to do therapy or to read about attachment theory.

The more we know the better we know ourselves.

This is why I brought on attachment expert Adam Lane Smith to my podcast.

We talked about the different forms of attachment, how to develop a secure base of attachment, and many other topics in psychology.

You can check out the interview here.

Socrates said,

"The unexamined life is not worth living"

It's best to introspect and find out why we do what we do.

It's what makes us better humans.

4 Ways To Become a Better Human

1. Easy meal prep: Garlic Steak & Potato Foil Packet

Here's what you need and how to do it:

1 lb Dutch Yellow potatoes
2 lb Sirloin (Picanha used here)
3 tsp Minced Garlic
3 tbsp Olive oil
1 tbsp salt
1 tbsp pepper
1 tbsp thyme
1 tbsp Oregano

1. Preheat the oven to 450°. Slice all the potatoes in half and place into a large mixing bowl.
2. Cut the steak into 12cm cubes and place in the bowl with the potatoes. Mix in the garlic, olive oil and seasonings.
3. On a cookie sheet, make 4 foil bowl packets and add in the beef and potatoes mixture.
4. Place in the oven and set a timer for 25 minutes. After the timer goes off, remove from the oven and check the inside of the steak with a fork and knife- it should be cooked to medium/medium well.
5. From here, you can drain the extra fluid from the packets or leave it to maintain

These can be reheated in the oven, on the grill, or if you remove the foil, in the microwave.

2. Tabata protocol for better performance & lung capacity

Use a stationary bike, an air dyne, or a rowing machine for this.

Start this by warming up for 5 minutes at a light pace.

Then do 20 seconds of going as intense as possible with a 10-second break at a light pace.

Do this for 6 to 8 rounds as a way to increase lung capacity and burn a little fat.

3. Reverse Procrastination

Cravings for unhealthy things like junk food or porn usually last 15 minutes.

If you want to avoid something the simplest thing to do is to repeatedly delay it until you don't feel a strong urge.

Cravings for unhealthy things like junk food usually last 15 minutes.

Example:

Imagine that you are allowed to use the unhealthy thing but you have to wait 15 minutes. If you have waited and still want to indulge, then increase the wait time. Keep repeating until you have avoided it for the rest of the day, then repeat.

This works well if you are a habitual procrastinator. You can use similar techniques that you use to avoid things you should do.

4. Great stretch for people who sit at desks

It's called the Tactical Frog.

It helps improve hip & adductor mobility, improves posture & can help you get deeper in your squat.

Do this for a set of 30-60 seconds daily.

You can see how to do the stretch here.

Client of the Week - John L, Entrepreneur

John is an entrepreneur who dealt with brain fog, low energy & a big gut.

His main goal was to get rid of his belly and develop a fitness routine so he could be a great example to his kids.

In 16 weeks he dropped 26.3 lbs, 6 inches off his waist & started fitting into his old wedding suit.

Our strategy:
· Limited alcohol intake so we could help him manage his energy & brain fog.
· Cleaned up his diet and ate .8g of protein per pound of body weight so he could build muscle while burning fat.
· Focused on strength training & walking

Since working together his energy is up, his brain fog is gone and his confidence is through the roof.

If you're an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life click here for a strategy call.

1 Quote to Finish Your Week Strong

"The greatest mistake you can make in the initial months of your apprenticeship is to imagine that you have to get attention, impress people, and prove yourself.

These thoughts will dominate your mind and close it off from the reality around you. Any positive attention you receive is deceptive; it is not based on your skills or anything real, and it will turn against you.

Instead, you will want to acknowledge the reality and submit to it, muting your colors and keeping in the background as much as possible, remaining passive and giving yourself the space to observe.

You will also want to drop any preconceptions you might have about this world you are entering. If you impress people in these first months, it should be because of the seriousness of your desire to learn, not because you are trying to rise to the top before you are ready."

― Robert Greene from Mastery

How much of our life do we put in the hands of other people's advices? No one will know what you have to do but you. Let's remember this as we work towards the path of mastery.

Onwards and upwards,

- Dan

Ps. Please do me a favour...

Please subscribe to my YouTube channel. I'm coming out with videos every week on Thursdays on how to get lean and become a better human being.

You can subscribe to my YouTube channel by clicking here.

Thank you always for being awesome.