Hello and welcome to 4-Minute Friday where I share, in four minutes or less, the latest things I’m doing to enhance my health, save money, and make day-to-day life easier and more enjoyable.
All comments and follow-up questions can be posted directly below, on my Facebook page or emailed to me at zach.griffith1@gmail.com!
Post #100 coming soon which means another round of Q & A. Use this link and code 16392 to submit! Can’t put into words how much I appreciate the support.
What I’m Doubling Down On:
During a long walk with a good friend (coffee in hand, of course), I was reminded once again the importance of various tactics and behaviors to support a high performing lifestyle.
One that stood out was the value of an organized morning routine.
And no, this doesn’t need to include a 10-step breathwork protocol followed by singing kumbaya and spending hours each day just to get the ball rolling.
Rather, it’s a simple, straightforward, and structured way to prepare yourself mentally and physically for what’s to come.
Especially as an individual who works in a stressful, ever unpredictable, and public facing job, my friend mentioned how going through his routine every morning completely transforms his mindset.
Although many are in pursuit of the perfect set of routines and protocols, there isn’t one.
It must be personalized to what you enjoy, have access to, have time for, and can maintain nearly every single morning.
Sure, a cold plunge and sauna are probably ideal… yet most don’t have access.
Therefore, I would argue a simple routine that checks one physical and one mental box each morning is a fantastic protocol. Bonus points if it includes getting sunlight exposure!
Morning walk + meditation… great.
5-minute jump rope + coffee with your significant other… awesome.
20 push-ups + journaling session… perfect.
Find what makes sense for you through experimentation and unapologetically stick to it.
There’s no better way to gain the inertia for a great day.
High-Protein Hack:
Ahhh the constant search for high-protein, low-calorie options that don’t taste awful and also don’t require you to sell your house to afford them.
One that I’ve recently stumbled upon isn’t one you eat by itself (although, you could) but one that makes a terrific substitute/addition.
Enter liquid egg whites.
While yes, I’m an avid whole-egg eater, there comes a point when adding more and more whole-eggs to hit your protein allotment becomes incredibly calorically expensive.
Therefore, I’ve been eating egg scrambles with 3 whole eggs (18g of protein) plus a few servings of egg whites which offer ~5g of protein each.
This allows me to get all the good stuff from the yolk with the 3 whole eggs (as we’ve discussed) while also not breaking the calorie bank first thing in the morning.
And financial win - a carton of egg whites cost something like $4 and has ~100g of protein which isn’t a bad ratio in my uneducated opinion.
Button I’m Using More Often:
If you’re anything like me, you spend a good chunk of time checking email… more out of boredom and compulsivity than anything.
With that, I’ve noticed the embarrassing amount of time I spend deleting emails without ever opening them.
Therefore, I’ve made the decision to start using the unsubscribe button more often.
No more “well maybe I’ll need that at some point”.
Instead, if I delete an email from the same sender 2-3x in a row without opening, I’ll go into the email, scroll down, and find the unsubscribe button.
Hopefully I didn’t just give you the instructions to stop receiving these but if you made it this far, I doubt so.
What else?
Summer is here… get those Vitamin D levels up the natural way!
Post coming next week on the latest weight-loss drug Ozempic and others like it… a lot to be unpacked.
Winning the morning sets you up to win the day.
Buy some Barbell Apparel fitness clothing through my link here!
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DISCLAIMER
- This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.