Happy Friday!
A month ago I launched HomeBuilt.
(for dads who want to lose 20-40+ lbs at home and keep it off forever)
45+ dads have joined.
Today we kick off a May challenge.
If you’re interested in joining, here are the details ➡️ HomeBuilt.
Let’s jump into today’s newsletter.
🔎 Today’s topics
3-minute breakfast ended my energy crashes
Iron & anxiety
2-minute rule (James Clear)
3-minute breakfast ended my energy crashes
10:31a - CRASH
1:31p - CRASH
3:42p - CRASH
This was my pattern for years.
But since January, my crashes have disappeared.
My old routine:
Drink 8oz of water right after waking up
Drink 8oz - 16oz of coffee
Irregular breakfast
My new routine:
Drink 8oz of water right after waking up
2 scrambled eggs + ½ cup cottage cheese (10-min after waking up)
Drink coffee after eating
Crashes are pretty much gone.
Why this works:
Protein + fat combo and waiting on coffee reduces energy spikes & crashes
Any protein/fat combo works (Greek Yogurt, eggs + any kind of cheese, eggs + meat/cheese, etc…)
I’ve become team cottage cheese this year.
🔎Finds
Not getting enough iron shares symptoms with anxiety.
-restlessness, shortness of breath, heart palpitations, fatigue, chest pain, weakness, etc…
Food sources for iron: shellfish, spinach, asparagus, beef, liver, olives, etc…
When starting a new habit, it should take less than 2 minutes to do.
“Eat healthy” —> “write down a healthy breakfast”
“Exercise at home” —> “pick up my kettlebell”
“Walk more” —> “tie my shoes”
This works because it relieves the pressure of “all-or-nothing” thinking.
And simplifies your next step.
I like this.
Start with a kettlebell.
Lose 20-40+ lbs at home.
For dads.
Here’s how ⬇️
Be strong,
Don
p.s. May challenge starts today.
There are PRIZES.
How did you like today's newsletter?
The information provided in this newsletter is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.
