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In this week's dose, I share tips on befriending patience, the benefits of going 1 year without alcohol, and how protein helps with mental performance.
π£ Quote of the week:
"Simplicity, patience, compassion. These three are your greatest treasures." - Lao Tzu
I’ve found that when I experience stress or anxiety, at least 1 of these 3 things have gotten away from me.
As I tackle growing PER, optimizing my health, training jiu-jitsu, and keeping a social life, things quickly become WAY too complex if I’m not on top of it.
I’ve worked to simplify things like my workouts, the food I eat, my bedtime, my wardrobe, and how I structure my workday.
I’ve even stopped watching TV to allow my mind quiet time to be bored, process the day, and just think.
For high performers, patience is the Robin to our Batman.
The fact that it’s so hard for us to be present, focus on the process, and remain STILL is the very reason we need to make it a priority.
Patience builds mental resilience to help us stay the course DESPITE the obstacles life throws our way.
We have to learn how to balance our DRIVE & MOTIVATION with patience to sustain it for the long haul.
We’re insanely hard on ourselves. We live with the pressure to have the answers, be the best, make no mistakes, and never lean on others for support.
But this is exhausting, self-created, and disconnects us from others. It denies us of our humanity.
Compassion breeds empathy, better listening, presence, and connection to others. And it starts with being compassionate to ourselves.
π 1 Year Alcohol-Free
This past Tuesday marked 1 year without alcohol.
A year ago, I had ONE 16 oz pale ale with my best friend on his birthday and I woke up the next morning with thoughts about what it’d be like if I ended my life.
That was the last straw for me - it clearly wasn't worth it anymore.
I had been cutting back for the 2 years prior, but that was the kick in the ass I needed.
And while I don’t miss it, there have been some immensely valuable takeaways from abstaining for a year.
My mental focus has been through the roof.
- Over the first 3 months, it kept building, getting stronger and stronger. And it’s sustained ever since. This is reason #1 why I don’t have interest in going back. I feel like I’m on a “focus” drug now.
I’m experiencing ambition, drive, & clarity I haven’t had since I played college baseball.
- When I was drinking, I’d often stay up late, binge-watch Netflix, and roll out of bed whenever. Now, I look forward to going to bed early because it means I GET TO wake up early and create this life for myself.
- It’s like I’ve been shown this magic elixir that I want other people to experience - even if just ONCE. I want so badly for others to see what’s possible when you allow yourself to experience clean living. Energy, focus, and a body that loves you back.
My skin is clearer.
- I can’t remember the last time I had a pimple. Maybe 6+ months ago?
- Cleaning up my diet has made a huge difference, and alcohol has been a big part of that.
My sleep has dramatically improved.
- I’ve tracked my sleep with WHOOP for a few years now, and there’s a clear correlation between alcohol consumption and the amount of deep, restorative rest I get.
- As someone who prioritizes physical fitness and trains jiu-jitsu 3-4x per week, my recovery is more important than feeling a 2-hour buzz.
I also didn’t anticipate gaining an aversion to alcohol.
I thought I’d always have to fight some urge for a happy hour drink, but now, the thought of drinking makes my mouth water in disgust - a nice bonus.
I wondered what I’d do for fun, but I’ve learned there is SO much more to life than sitting and getting buzzed.
I’ve grown a deeper connection to & fascination with nature. I feel so much more connected to my surroundings which brings an immense amount of presence into my life.
I’ve stopped seeking ways to escape feeling uncomfortable.
I’ve learned to lean in and be with those feelings, which has ultimately also deepened my connection with myself.
Quitting isn’t for everyone. But if you’re serious about your health, well-being, career, or performing your best, it’s worth giving it a try.
My challenge for you is to go 90 days.
It’s long enough to challenge you to find social alternatives, get over the 4-6 week hump (which is the hardest part), and experience the immense clarity that comes from living clean.
If you try it out, I‘d love to hear how it goes for you.
Check out my LinkedIn post about it here.
π₯© Mind-Body Mastery: Protein Intake
One of the first things I do with clients with low energy or focus is look at how much protein they are consuming.
It’s the #1 low-hanging fruit that I view as the first domino to many of our other challenges with metabolic health.
Typically, we’re VASTLY under-consuming protein, and over-consuming processed carbohydrates.
Why this matters:
- Protein contains amino acids that are crucial for brain health + cognitive function.
- Certain amino acids are precursors to serotonin, which helps our bodies regulate anxiety, experience happiness, and regulate our mood.
All things EVERY high performer should prioritize.
π Check out this blog to learn how much protein you should be getting and for 10+ ideas for high-protein meals.
π¦ Success Spotlight
One of the men in my cohort came in feeling stuck, frustrated with work, and lacking a group of like-minded, driven guys to surround himself with.
Only 4 weeks in, he shared this during the ‘WINS’ part of our call:
“I feel more ALIVE. My mood is noticeably improved, I’m complaining way less. I’m just way more intentional about my life.”
This week, he also made the decision to go work remotely and travel South America for the next 4 months - a HUGE turning point for him.
And he’s just getting started. π₯
With love,
Tim π€
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