The greatest insight I uncovered in 2022
Plus: My ten 2023 essential habits, seeing your worth and an awesome app for power readers.
Happy 2023 my friend and welcome to the 121st consecutive edition of the newsletter.
Here are 5 ideas worth stealing.
1/ My 10 essential habits for 2023…
I released a podcast here where I go into more detail about the hows and whys of each habit, but this is my sole focus every day for 2023.
This is my treasure map for weight loss success.
It also doubles as my Scorecard for Success.
At the end of each day I give myself a score out of 10, which I record in a spreadsheet.
The goal is perfection — but my focus is progression.
To ponder…
You become what you do everyday.
What could you begin doing every day that, at the end of 2023, could help you create something remarkable?
2/ A quote that has got me thinking…
“There will always be someone who can’t see your worth. Don’t let it be you.”
~Mel Robbins
As beautiful as this quote is, the question I am pondering is “How does one do that?”
How does one see their worth, when they can’t see their worth?
The bigger principle at play here is not to be fooled by solutions that only tell/sell you WHAT to do.
We certainly need to know the WHAT.
But what we really need are the steps that teach us HOW to do that WHAT.
To ponder…
What to do is only 20% of any given problem you have. The other 80% lies in uncovering the HOW. Do the work to find those who teach the HOW.
3/ An example of a 2023 goal I have set for myself…
I 2021 I overate 114 times — meaning I consumed over 2400 calories. That means I was only successful eating as planned 69% of the time.
And I paid the price.
On January 1st, 2021 I weighed 154.8 lbs.
On December 31st, 2021 I weighed 162 lbs.
I gained 7.2 lbs over the course of a year.
In 2021 I decided to teach myself the skill of not overeating — yes it is a skill.
I improved quite a bit, only overeating 51 times.
Translation? I ate as planned 86% of the time and it dramatically impacted my weight.
On January 1st, 2022 I weighed 161.2 lbs.
On December 31st, 2022 I weighed 150.6 lbs.
I lost 10.6 lbs by consistently not overeating.
The takeaway for me is clear.
When I consistently overeat I gain weight.
But if I eat as planned at least 85% of the time, I can easily and effortlessly stay at my ideal body weight.
So my goal in 2023 is to continue to eat as planned at least 90% of the time, which means I can have 3 overeating days/month (36 for the year) and keep my weight between 150 and 153lbs and my % body fat <10%.
To ponder…
This is the most profound insight I have uncovered on my weight loss journey. Consistently not overeating is the fastest and easiest way to lose weight and keep it off long term.
4/ New app I am loving…
I have finally found an app that allows me to save all my weight loss research, articles, videos, tweets etc in one place.
But that’s not the best part.
The app allows me to highlight important passages that I can save and revisit later.
It’s pretty spectacular.
Here is a summary of the app’s capabilities…
Readwise Reader is the first read-it-later app built specifically for power readers. If you’ve ever used Instapaper or Pocket, Reader is like those except it’s built for 2023 and brings all your reading into one place including: web articles, email newsletters, RSS feeds, Twitter threads, PDFs, EPUBs and more.
To ponder…
You can’t be successful doing random stuff. You need systems.
Readwise Reader is going to allow me to create a powerful note-taking system that’s going to have a profound impact on my body, business and life.
5/ New exercise video I’m using…
Last week I recommended Saturno Movement.
One of the reasons I really like this site is that I am looking to improve my flexibility and they offer short 15 minute videos that I can follow along to.
One stretch I am continuing to build on 2023 is my pancake.
I did a quick search of the Saturno Movement site and found a short 15 minute pancake video I could do.
It’s the perfect place to start as I look to build consistency and momentum with my flexibility training.
To ponder…
The best way to get started with any kind of training program is by copying what other people have already created. YouTube is the perfect place to find someone who has already done the work for you.
Thank you for reading my friend.
2023 is going to be awesome!
To transforming your body and life,
Did you know?
I do premium one-on-one coaching for those looking to lose at least 10% of unwanted body weight.
I have lost 23% of unwanted Dean and it has transformed my entire life.
Imagine how your life would change if you could lose 5%, 10% or more of unwanted you.
Let’s book a time to chat.
To learn more start here.
PS. Here is what my current weight loss journey looks like as of today.