Hey 👋 - Matt here.

I’m writing you from Sedona, Arizona.

Today’s issue takes about 2 minutes to read.

Enjoy.

I went from 208 lbs 2 years ago to 185 lbs and more energy than ever.

I had blood work done last week. Dr. Kyle Gillett said my health markers are A+.

My testosterone has gone from 300 to 700 (we’re back!).

I'm in the best shape of my life.

Here are 12 daily habits that bring me peak performance 👇

1. Meditate

Meditation brings me peace.

I do it for 15 minutes first thing when I wake up.

Right now I’m listening to Deepak Chopra 21 Days of Abundance on Spotify.

It's simple and powerful.

Meditation will pay dividends in your life.

Start now.

2. Read / Listen to Audible

I read every day for at least 10 minutes.

Reading and listening to Audible books create a latticework of mental models in my brain.

I learn from the goats 🐐

My goal is to read 1 book a week.

I’ve been doing this for 3 years and have grown exponentially (business, cash flow, health, happiness).

3. Yoga / Stretch

I want to be able to tie my shoes when I’m 100. Maybe even downward dog 😂

I do hot yoga 3x per week. I stretch every day.

Humans are not meant to sit at a desk for 8 hours a day. It’s important to stretch to combat the stiffness.

I find yoga therapeutic.

It has many mental health benefits such as improved mood, sleep, and focus.

What’s not to like?

4. Morning Pages

Every morning I wake up and write.

I wrote 12,000+ words in the last 4 days.

I finished designing a course on Soulful Entrepreneurship (if you’re interested DM me on Twitter).

Soulful Entrepreneur is a system of 4 modules that will teach frameworks and provide templates for balancing health, business, marketing, and adventure so you can build more leverage and peace in your life.

My goal is to help entrepreneurs scale past $5M in revenue and live their dreams.

Writing helps me think and express myself.

It’s also key to revenue and marketing:

• I grew my little empire 165% year-over-year

• I grew my Twitter presence 43% month-over-month

• I increased hot leads to Herb by 315% month-over-month

5. Cold Bath

I love the cold. 

It’s the Canadian in me.

5 minutes in a cold bath tests my focus and grit.

If I can’t hit a cold bath I’ll do a cold shower.

Crush the cold. It’s a game-changer.

6. Lift

I lift a minimum 4x per week.

Here is what my weekly routine looks like:

• Monday: Chest & Back

• Tuesday: Hot Yoga

• Wednesday: Legs

• Thursday: Hot Yoga

• Friday: Arms & Shoulders

• Saturday: Hot Yoga

• Sunday: Legs

I lift heavy. And listen to rap music.

Currently vibing to Future, Kodak Black, Pooh Sheisty, and Gunna.

Here is my rap playlist. Some bangers on there, be careful!

Give it a follow.

I update it weekly (sort it by Recently Added to get the newest slappers).

7. Fast until 2 pm

I hate breakfast. Yes, I said it. Never been a fan.

Fasting works for me.

Do what’s right for you.

8. Eat a Salad

Get your greens. It’s not rocket science.

I break my fast with a salad and either steak, chicken, or salmon.

It works for me.

9. No Bread

Bread makes me tired and lazy.

I cut it out of my diet and feel more energy and focus.

10. No Food After 7 pm

I’ve been guilty of late-night binge eating.

It made me gain weight and screwed my energy the next morning.

I stay disciplined with my eating window.

I learned this technique from Dr. Peter Attia (MD focused on longevity science).

11. No Sugar

Fuck sugar.

Here are the negative side effects I have noticed:

• Acne

• Dry skin

• Depression

• Weight gain

• Decreased energy

As much as I love ice cream I’ve cut it out of my diet.

I feel better than ever.

Energy doesn’t lie.

12. 10,000 Steps

Nature is my greatest mentor. 

I get 10,000 steps per day.

I like habit stacking: I listen to Audible books when I walk in nature.

Here was my hike yesterday:

That’s a wrap!

If you enjoyed this newsletter please forward it to one person you think would benefit from it. 

My mission is to help 1 million entrepreneurs live their dreams.

 If you have something you’d like me to write about, feel free to @ me on Twitter.

See you again next week.

Much love ❤️