Read time: 4 minutes

Today's issue is brought to you by High Performance Founder. We help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies in a way that supports their busy lifestyle.

The last couple of weeks I've been looking back and doing a bit of soul searching.

It's been a wild 2.5 years.

At the moment I'm sitting at a coffee shop trying to write this newsletter as my daughter walks in with my wife to surprise me. The journey of being a dad has been transformative, to say the least.

We've traveled the world living in Costa Rica, Mexico, Colorado, and British Colombia.

On the business side, I've grown from 0 to 229k followers on Twitter, and 0 to 106k on Instagram & I'm starting to branch out on Youtube and LinkedIn.

My coaching business has grown by 70% and along with that comes managing people, systems & finances.

A lot can change in a short amount of time and I remind myself that I'm just getting started. I'm still a white belt. I'm still a beginner.

This mentality keeps me motivated, hungry, and yearning to expand more.

One of the ways I've done this is to tap into my vast network of internet friends. I get on calls with them, pick their brains, and try to give value in any way I can.

One of the people I've gotten a ton of value from is Justin Welsh.

He runs a business helping entrepreneurs turn into one-man businesses. I had him on a podcast so he could share his insights on how to earn 7 figures as a solopreneur.

I got so much value out of this that I listened to it 3x over and took notes.

Check that podcast out on iTunes here or on Spotify here.

Your life can change in a short amount of time.

You just have to be open to it and when the wave hits you ride it as long as you possibly can.

Once it's done paddle out and catch the next one.

1 Thing I've Learned

1. 11 Herbs & Spices

The KFC Twitter account only follows 11 people. The 5 spice girls & 6 guys named Herb. This is be of their "secret blend" of 11 herbs and spices.

The 1st person to notice and point this out was sent a painting of himself holding a drumstick while riding piggyback on the Colonel.

3 Ways to Become a Better Human Being

1. How to get stronger.

When lifting you may be wondering if you should increase the weight or not.

An easy way to find it out is to give yourself a range of repetitions to hit.

Let's say you're doing a squat.

Instead of going for 8 reps aim for 8 to 10 reps. If hitting 8 reps was an 8-9 out of 10 of intensity then do not go up in weight. If you hit 10 reps or above then it's a sign to increase the weight.

Ranges are better as they help you better gauge the intensity of what you're lifting.

2. Nature's multivitamin.

When most people think about eggs they think of cholesterol and some protein.

The reality is eggs give you much more than that.

Eggs are a source of...

Protein, choline, vitamin A, vitamin B6, vitamin B12, folate, vitamin D, riboflavin, biotin, zinc, calcium, selenium, copper, iron, iodine, phosphorous, EPA, DHA, lutein, zeaxanthin, taurine, some cholesterol.

The lesson here is to eat more eggs.

3. Body fat, muscle, and your hormones.

Body fat and muscle are hormonally active tissues.

High body fat disrupts the hormones that aid in fat loss and low muscle mass does the same.

To create an optimal hormonal environment you want to increase muscle mass as much as possible while lowering fat as much as possible.

Client of the Week - Will Van Der Veer, 52-year-old entrepreneur

Will is the co-founder of the Integrative Psychiatry Institute.

Before working together he struggled with gaining muscle, low energy & high stress levels.

In 6 months we gained 14 lbs, built muscle, increased energy, and developed habits to help him manage his stress.

Our strategy:
· Strength Training using progressive overload
· Going from keto to using carbs for performance
· Switching up fasting in the morning to fasting at night
· Daily walks in nature

Also, his testosterone levels are up and he's feeling more confident in his body than ever before.

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 year I generated the most wealth for myself was actually the year I worked the least hard and cared the least about the future. I was mostly doing things for the sheer fun of it.

I was basically telling people, "I’m retired, I’m not working." Then, I had the time for whatever was my highest valued project in front of me. By doing things for their own sake, I did them at their best."

- Naval Ravikant from "The Almanack of Naval Ravikant: A Guide to Wealth and Happiness"

Thanks for reading. See you next week for more.

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.