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WD | 5 Ways to Feel 10x Better

I ran into a member of my current cohort this morning.

He's 11 days into the 28-day course and said...

"I feel great! I'm getting amazing sleep and just feel great. It's crazy how much even a little alcohol has on my sleep."

A big focus of my 28-day challenge is to get back to primal basics.

No booze, avoid sugar, get consistent sleep, keep the body in motion, write a little every day... all while creating an intentional routine.

We implement all of this while simultaneously focusing on creating our ideal life through crafting our Vision.

We're not reinventing the wheel and there's a reason we focus on the basics - they fucking work.

But most want flashy solutions, quick results, and all while giving minimum effort.

However, that's not reality.

The magic recipe? Intention + patience + a plan.

Here are 5 things you can do to feel 10x better:
 

1. Watch what you drink


First, why in the hell are we making milk out of oats? It makes zero sense to me.

Do you have an idea what's in oat 'milk'?

It's highly processed and made in a lab.

Eating food that's created by a chemist in some lab coat gives me the creeps.

We were designed to optimally function on whole, real foods.

Here's a breakdown of ingredients in Oatly's 'milk' to give you an idea:
  • Oats & water 
  • Rapeseed Oil (Canola oil with a high % of eurcic acid)
  • Dipotassium phosphate (Used as a buffering agent in antifreeze, and in food as an additive to emulsify, stabilize, or provide texture.)
  • Calcium Carbonate (used to add calcium to this 'milk')
  • Tricalcium phosphate (add calcium + act as an anti-caking agent)
  • Dicalcium phosphate (also used to supplement the lack of nutrients in 'fake' milk)
  • Vitamins added: A, D2, B2, B12
I even struggled spelling everything correctly.

Do you know where vitamins, minerals, and nutrients occur naturally?

Regular milk.

(Almond milk has about the same number of ingredients.)

I prefer to get my vitamins + nutrients from foods in which they naturally occur.

We've been drinking milk for ~5 million years, don't buy into this oat/nut milk BS.

Learn to choose natural foods > food made in a lab every time.

I use Oatly as just one example of something we've adopted as socially acceptable to consume. 

But it makes zero sense (just a marketing ploy IMO) and does more harm than good.

Tip: Learn to read labels as you purchase food/drink from the grocery store.
Tip 2: Don't drink your calories. 

Take pride in educating yourself on what you're putting into your body.
 

2. Improve your sleep


Our bodies are incredible and they have an internal clock that will allow us to wake at the same time every day.

We're supposed to have a calm mind & calm body as we approach bedtime...

But everything we do during the day goes against this need.

Sitting all day, lack of movement, screens up until bed, TV on in the background, boozy nightcap to take the edge off...

Try these for 30 days:
  • No phones 30 min upon waking
  • No screens 60 mins before bed
  • Stick to a strict bed/wake time (this is massive)
  • Give yourself the opportunity to sleep 7-9 hours (varies per person)
  • Write a quick bulleted list of all you need to do tomorrow
  • Avoid booze/weed as a sleep aid
  • Get sun first thing in the morning
Your sleep will dramatically improve.

Better sleep = more energy + more appetite control + less crashing + better mood
 

3. Ditch alcohol


When was the last time you went without booze (or weed) for 30 days?

Does the thought of that send shivers down your spine?

What reasons are you coming up with to talk yourself out of it?

These answers fascinate me and if you question yourself, you'll find the answer to be interesting.

It's become so routine and socially acceptable that we never take a moment to pause and see what role alcohol is truly playing in our life.

Alcohol is a depressant and a stimulant.

It's a poison to our body (I hope I don't need to explain this one 🫠).

No wonder you sleep like shit whenever you have some.

I'm not at all saying to go completely sober. That's not my role.

I'm encouraging you to give yourself the chance to feel how freaking amazing you can be without it.

Then after you have all the information at hand, decide what role you'd like it to play in your life.

Become intentional & take back control.

You can do anything for 30 days. 💪
 

4. Simplify your food

Pro tip: Keep meals to 5 ingredients or less.

Tip 2: Don't eat anything that comes from a box, bag, or is made in a lab.

Tip 3: Is it found readily available in nature? Eat that.

88% of Americans are metabolically unhealthy.

WHAT?!? That's equally incredible and depressing.

Our health is so much more impacted by what we eat than we want to believe.

I recently read that 70% of cancer is caused by our diet. 🤯

Changing the quality of your food will change everything about your life.

You'll be happier, have more energy, more focus, more motivated, and find yourself naturally avoiding food that makes you feel like junk.

And DYK what the daily recommended intake of sugar is?

It's 0g! 

Seed/vegetable oils contribute to increased inflammation, a higher risk of cardiovascular disease, and are believed to stimulate appetite.

Oils to completely avoid without exception:
Canola, grapeseed, sunflower seed, rapeseed, soybean, corn, safflower, peanut, walnut...

They shouldn't be consumed in any amount, avoid these like the plague.

What fats/oils are good?
Animal fats, butter, ghee, coconut oil, tallow...

Need ideas for recipes or how to keep meals simple?

Reply to this email with 'recipe' and I'll send you my 5 favorite simple plates to make.
 

5. Mental health

Ever feel lost, stuck, or directionless?

The best tip I have: Start writing.

You don't have to become Hemingway or feel like you need to start a children's book series.

Start with one sentence per day.

Writing prompt ideas:

  • How are you feeling?
  • How did you sleep?
  • What went well today?
  • What do you want to accomplish tomorrow?
  • What did you recently feel pressured to do?
  • What's something you're questioning?
  • What have you discovered about yourself recently? (this will take off the more you write)
  • What's something you've felt guilty about?
  • Something you recently thought was true that now you know isn't?
  • What would your life look like in order for you to say you're thriving + living your best life?


Remember...
👉 Anxiety focuses on the future.
👉 Depression focuses on the past.
👉 Gratitude brings focus to the present.


I hope this week's edition helped a little bit.

If you'd like to take part in my challenge that provides guidance, structure, & community as you work to implement these 5 into your life, apply to join my next 28-day course starting 6/27 (link below) 👇 

thegameplan.perwellness.co

It's free for now, but I'm only taking on 4 guys to guide through the month.

TP 🖤

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👉 Want to build better habits?
Join our book club on 6/2 as we review the 1st half of Atomic Habits, by James Clear.
Reply to this email with 'book' and I'll send you the calendar invite.

👉Are you an introvert?
Check out Daisy's content on LinkedIn that focuses on empowering introverts.

👉 Are you a dad looking to live an epic life?
Check out my interview this Tuesday, with Jason McCleery - an epic dad coach.

👉 YouTube: 2 Men & Mental Health w/ guest Jon Sharpe.
Watch here.

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The biggest compliment you could give me is sharing this newsletter with 1 person. It takes me hours to write, but only takes a second to share. If this was shared with you, subscribe here!

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