3-2-1 nutrition rule, nutritious beef, screen sabbaths, and reaping what you sow

Hey there - it’s Don.

Happy Friday!

You’ll find some structural changes to the newsletter.

• More concise content to make it easier for you to skim

• Brief commentary on the finds to give you quick takeaways

• Client corner for inspiration from guys actively stewarding their health

Let me know what you think of this updated format by hitting the polls at the bottom.

Let’s jump in!

🔎 What’s Inside

• The 3-2-1 nutrition rule

• Aerobic activity & sickness

• Nutrient density of beef

• Screen sabbaths

• Reaping what you sow

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💪 Deep Dive

The 3-2-1 Nutrition Rule

Here’s a simple way to approach nutrition.

I call this the 3-2-1 Rule.

• 3 parts of your plate

• 2 cups of water before you eat

• 1 eating window

Let’s break each down.

3 Parts Of Your Plate

Here’s a simple way to structure your plate for breakfast, lunch, and dinner.

This ensures a balance of protein, fiber, fats, legumes, and complex carbs.

For snacks, focus on protein and fruits/vegetables.

I’ve had clients lose ~10 pounds in a month just by following this (and have felt fuller while doing it).

2 cups of water before you eat

A lot of times when we think we are hungry, we are actually thirsty.

Plus, this study showed that people who drank 2 cups (~16oz) of water before a meal lost more weight than people who didn’t. 

There’s nothing magic about the water in this study. It just helps curb appetite, and addresses any dehydration.

1 eating window

Define when you start and stop eating each day.

To get started, pick from a 6, 7, 8, 9, 10, 11, or 12 hour eating window.

I’ve had clients have success with all of these eating windows.

Consistency matters more than the actual duration.

One last suggestion…

Once a week, break each of these rules.

For a family movie night, date night, time with your kids, etc…

Flexibility enables consistency over the long-run.

Hope this serves.

🔎 Finds

Here are some of my favorite finds/resources this week.

Aerobic activity reduces the number of sick days

Nutrient density of beef

Screen sabbaths

🏆 Client Corner

One of Dan’s favorite thing to do is skiing.

This year he was in the best shape he’s ever been in while skiing.

But the best part… he was able to serve his family more effectively while there.

Reaping what he sows.

Well done Dan!

P.S. Kettlebells have this bizarre effect of making other activities easier.

I’ve now seen this with clients golfing, doing jiu-jitsu, running, carrying kids, and now skiing…

👍 Ready to take the next step?

Steward your health effectively with LF Coaching.

Apply for that here.

Plus, you can make other stuff you have to do easier with kettlebell training.

I’ll see you next Friday.

Be strong,

Don