THE LIFESTYLE ENTREPRENEUR

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Gratitude

• Wellness Tip: Eating Windows

• Quote

• Post: Great parenting = great leadership

• Article: Quarterly Planning

Wellness Tip

Nutrition has been a heavy focus of mine over the past year - as I’ve worked hard to dial in my sleep, and then over the past quarter put in a ton of work to increase my strength.

Eating windows is a a simple and important concept in modern nutrition.

Put simply - it’s becoming popular to restrict the amount of hours you eat food each day, in order to help with calorie control, metabolic health, energy throughout the day, and sleep.

This goes against what many of us were taught over the past twenty year - eating 6 small meals a day is best for your health. While that way of eating can certainly be effective, many think it’s not optimal.

I personally prefer to use common sense and intuition when it comes to nutrition - because scientific studies aren’t really possible.

Restricted eating makes sense to me because it’s aligned with how I believe humans evolved - where we historically had to work hard to get our food, and evolved to thrive during periods of feast and famine.

To me it makes sense that we should restrict ourselves periodically, have multiple hours during the day where we’re not eating, and allow ourselves to feel hungry before we eat.

So I follow some form of eating windows every week. One nice window I just heard is called 4-2-1 each week:

• 4 - 4 days of an 8 hour feeding window - meaning you only eat between 10am-6pm for example

• 2 - 2 days of unrestricted eating - eat whenever you want while you’re awake

• 1 - 1 day of no eating at all

I like this routine, for a couple of reasons:

1. Simple - I like simple frameworks where I don’t have to think too much about

2. Variability - This routine allows for easy variability. I can pick and choose which days I don’t want to restrict, and also plan out my 1 day of no eating.

If 1 fasting day per week feels like too much - just make it 4-3 each week and do a full fast once or twice a month.

Give it a try and let me know how you like it. I’m going to try it out.

Quote

“Luck is what happens when preparation meets opportunity.” – Seneca

Post

Lack of shared vision in entrepreneurial teams - here

Article

What have you accomplished in the past year, quarter, week, and day?

That’s an exercise I did on a Strategic Coach call I participated in this week.

This exercise seems so simple, yet is so powerful because most people spend their lives worrying about the things they didn’t accomplish, instead of celebrating all the things they did.

I’ve certainly been guilty of this for most of my professional career. I notch win after win every day, but spend most of my time fretting over the things I didn’t accomplish and worrying about the future.

I still fall into this trap like everyone, but here are some things I do on a daily basis to keep myself in a positive frame.

• Care for my self - If I’m caring for myself I’m more able to think positively, be in the present, and feel abundant. If my body is in survival mode, I’m more likely to have a scarce mindset. The more I care for myself the more abundant I am

• Meditate - A 10 minute meditation is all it takes to train my brain to stay focused on the tasks I’m working on, and avoid the racing and anxiety occurs when left to it’s own devices.

• Gratitude journaling - I journal for 5 minutes every morning, highlighted by stating 3 things I’m grateful for.

• Express gratitud to friends - I talk to friends every day, and when I think about them I tell them even if it’s a quick text.

• Planning - I do annual, quarterly, and weekly planning, where I set a plan and review my progress with measurables each week. Each quarter I give myself time to reflect and learn from the previous quarter. Then when I’m done I put the previous quarter to bed and focus on the next quarter.

I’m not perfect here, I still catch myself dwelling on some of my failures. But with the tools above I get better every day.

Hopefully a few of them will help you.

Talk to you next week,

Mike

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