THE LIFESTYLE ENTREPRENEUR

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Focused Stress

This edition at a glance:

• Wellness Tip: How much supplemented protein is ok?

• Quote

• Post: 7 Things to do Sunday to make your week better

• Article: Where are you focusing your stress?

Wellness Tip

How much of my daily protein intake can I get through protein supplementation?

This question is important for me, as i’ve worked hard to hit my bodyweight in grams of protein each day - which is 215 grams.

This is a lot of food each day, and without making some adjustments on macros I’m eating, there was no way I could consistently hit those numbers.

Adding whey protein supplements makes hitting these numbers much easier, but how much is optimal?

I did a bit of research, and it’s relatively simple, and also totally based on personal preferences.

The ideal is to get 100% of your food (and protein) from whole, unprocessed foods, every day.

That’s a little too much work than I’m willing to put in, so I readily supplement with whey protein powder - in my daily smoothie which I’ve had for years (recipe here).

The general rule of thumb from most experts I respect - is about 15-25% of your total protein intake per day.

For me that would be 35-55g of supplemented protein per day. Or 2 scoops of whey.

That’s a pretty simple guideline, and those two scoops make it SO MUCH easier to hit my daily targets.

The quality of protein supplement is also important here - if you’re going to take 50g per day, you want the highest quality stuff you can find.

But overall I think this is a good rule of thumb - 25% or less of your total protein intake from supplemented protein.

Quote

“The key is not to prioritize what’s on your schedule, but to schedule your priorities” - Steven Covey

Post

7 Things to make your Sunday better, read here

Article: My Quarterly Planning Day

As you can tell by the themes of today’s quote, most popular post, and article - planning is on my mind.

Mostly because on Thursday I did my first real deal “Solo Planning Day”, which coincided with the end of my business quarter (EOS implementers go one month later than typical quarters).

This topic continues to become more and more dear important to me as I develop and build my second round of entrepreneurial ventures and lifestyle, for three reasons:

1. I’ve been doing strategic planning with my businesses for a decade using the EOS model - and I’ve seen it work over and over again with my companies, and now other companies I have with clients. the more teams get aligned around a simple plan that they work hard to execute, the better they perform. It’s so simple.

2. My lack of strategic personal planning in my first entrepreneurial decade allowed some eventual big errors, poor lifestyle habits and discipline, and burnout and anxiety that took a few years to work through.

3. The more I study high performance the more I realize how important planning and structure is in lifestyle design. Put simply - if you don’t plan everything out, the universe will make up it’s own plan for you.

I’ve been doing detailed personal planning for a year now, and last week was my first solo planning day.

I’m going to simply lay out how I structured it along with some learnings.

And next week I’m going to lay out my quarterly plan update, along with updates on last quarter’s plan.

Here’s my quarterly planning cadence:

1. Wheel of Life update - here is a post outlining the Wheel of Life

2. Vision/Traction Review and update - Here is my 2024 VTO

3. Review the previous quarter

4. Set next quarter’s rocks (3-7 key priorities)

5. Set next quarter’s financials (Revenue and Profit)

6. Solve any issues on my issues list

Here’s my structure for the day

1. 530am wakeup

2. 550-630 daily planner update

3. 645-745 Kid prep, LinkedIn Engagement

4. 745 Kids leave for school

5. Drop off Meatball (Gabriel, my 17 month old) at grandmas

6. 830-1130 Items 1-3 in my session room/office

7. 1130-1230pm lifting at a friends house who lives close to office

8. 1230-130pm lunch at favorite restaurant (Brasa) by myself with no devices or media

9. 130-330pm in office working on 4-6

10. 330-430pm Sauna at Superior Sauna

11. 430pm pick up kids for evening activities

Sounds like an awesome schedule right? It was - it was an amazing day. It went way too fast, and I felt rushed towards the end.

I also spent too much time in the morning compiling my quarterly results from my weekly scorecards.

Things I’ll improve for next time:

1. Compile quarterly numbers and “quarterly review” prior to starting the day

2. Try to arrange for no driving the whole day - I was going to bring my bike but it was rainy all day.

3. Prep and plan to be disconnected the whole day - I did a good job relative to a typical day, but I was still pretty connected throughout the day

4. Block time to have all my weekly tasks complete before starting the day - I had 2 all-day client sessions the two days prior and felt a little behind on stuff which was in my head more than I would’ve liked.

All in all it was a great first day. Ideally I’d do a short trip and be in a secluded location for a whole day, but that’s not currently feasible.

Next week I’ll share my actual plans.

How do you do your planning?

Talk to you next week,

Mike

Thanks for reading The Lifestyle Entrepreneur

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I’m a Professional EOS® Implementer. That means I work with entrepreneurial leadership teams (typically growth oriented business leaders with 10-250 employees) to develop three things:

• Vision - getting teams 100% on the same page with where the company is going and how to get there

• Traction - Applying discipline and accountability to achieve that vision

• Healthy - Creating healthy, functional, cohesive leadership teams

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