4 Minute Fridays: Watch out for this fake supplement, your brain when it drinks alcohol, and how to spot if you have a nutrient deficiency.
Watch out for this fake supplement, your brain on alcohol, and how to spot if you have a nutrient deficiency.
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I was having a conversation with a client the other day who was having trouble hitting his workouts.
The reason he didn't do the workouts was because they were uncomfortable and painful.
I was like, "Bob (name withheld), that's expected"
Here's also what I told him:
"Does every aspect of building your business feel good? Does parenting your children feel good? Is brushing your teeth enjoyable?
No. You show up even on the days you don't want to. That's the key to success in any area of life."
In the beginning, you're not gonna feel like working out or eating healthy and that's okay.
Do it anyway. Show up for yourself. You're not going to feel great or motivated. Most times you just gotta push yourself to get it done because it needs to get done.l
As for my client?
He's worked out so much that it's like brushing his teeth. He feels dirty if he doesn't get it done.
That being said...
Here is your 4 Minute Friday:
1. Watch out for this fake supplement (Sponsored Post)
I wrote in previous posts that one of the supplements that changed my life for the better was Magnesium.
It's helped me sleep faster and deeper while bringing a sense of calm and low stress to my life.
I believe that most people would benefit from taking magnesium glycinate or L-threonate as it has been shown that up to 90% of people in the Western hemisphere are deficient in magnesium.
I wrote all about the benefits of magnesium and the symptoms of magnesium deficiency here:
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Something I learned recently is that some of the magnesium supplements you see on the market are fake.
The problem is because of the fillers used that make the product cheaper to produce.
While most people think they're taking in magnesium glycinate or L-Threonate what they're taking in is sometimes a blend of magnesium oxide and glycine.
This is why you want to choose supplement companies that have an open-source full-label disclosure policy and meticulous ingredient sourcing.
The brand I use for my magnesium is Natural Stacks.
I've been using their magnesium supplement Magtech and it's been a game changer for my sleep and stress levels. I just feel better when I take magnesium.
I know the founder personally and since I use Magtech daily I asked them to be a sponsor of this email.
If you want some high quality magnesium in your life then I highly recommend trying them out here.
2. What drinking alcohol does to the brain
I've written a few times about my journey of removing alcohol from my life for a year.
To give you the TLDR version I've realized alcohol has less of a place in my life than before. I'm not completely getting rid of it but I am severely limiting my intake to once every quarter to 6 months.
The reason I'm doing this is because it's the perfect balance between enjoying it with people I love and protecting my brain.
A British study showed that moderate drinking is associated with shrinkage in areas of the brain involved with cognition and learning.
Another study done by Harvard took 3376 men and women through MRI scans while reporting their alcohol consumption and they found that brain volume shrank in proportion to the amount of alcohol consumed.
This is why I treat alcohol much like I treat smoking cigars. I do it once in a blue moon with friends but it will never be a part of my regular routine.
If you want to learn more here's a clip from Andrew Huberman talking about the effect of alcohol on the brain:
3. How to spot if you have a nutrient deficiency
When it comes to your nutrition many people place an emphasis on calories and macros but not enough focus on micronutrients.
You won't feel the same benefits with micronutrients as you would macronutrients.
With macros you feel an immediate reaction to the foods you eat. With micronutrients you notice the difference when there's a deficiency.
What should you do? Watch out for these 4 symptoms of micronutrient deficiency:
- Muscle craps are a sign of deficiency in hydration and/or electrolytes.
- Chronic fatigue can be a sign lacking vitamin B12 or iron.
- Brain fog can be a sign of under-hydration, and lower levels of B12, zinc, and magnesium
- Mood issues can be a sigh of lack of vitamin D or magnesium.
The best way to find out if you have a nutrient deficiency is to get a blood test and noting changes made to your food intake.
Client of the week - Jordan H, Entrepreneur
Jordan is an entrepreneur who struggled with his eating habits and wanted to lose 33 lbs, increase his energy & set himself up to live longer.
In 6 months he's dropped 33.6 pounds while doubling his energy levels and feeling more confident in his body. This led to him creating record-breaking income months in his business.
When you transform your body you end up transforming your business and life.
One Quote to Finish Your Week Strong
Something I realized about life is that you can't get too high or too low. There will be seasons where you plant and other seasons where you harvest.
Which season are you in now and how can you give your best to that season without wishing it were different?
- Dan
When you're ready, here is 1 way I can help:
1. Promote yourself to 370,036+ subscribers by sponsoring this newsletter.
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