Fit Rich Life

Newsletter #32

Weekly Tips, Tools & Strategies to Alchemize your Fitness, Money & Life
Newsletter Archive

“You have a treasure within you that is infinitely greater than anything the world can offer.”
—Eckhart Tolle, Spiritual Teacher

Greetings Fit Rich Fam!

Here is the Rental Real Estate Calculator compliments of Chad Carson who recently joined me on the Fit Rich Life Podcast.

Sharing the calculator again as I promised to share it in my Newsletter two weeks in a row.

Last week I released another Solo Podcast (Episode 61) sharing the following:

(1) Advanced Strategies for Fitness (these are things I wish I knew 10+ years ago)
(2) Tracking Lead Indicators to proactively create more success with your Money, Relationships & Life
(3) More reflections on why "trying to find yourself" is a terrible strategy (and what you should do instead)

Without further ado, let's proactively build your Fit Rich Life—FRL! Your weekly dose of actionable tips, tools & strategies to alchemize your Fitness, Money & Life to the Next Level.

FITNESS: Reduce or eliminate processed foods when optimizing for fat loss.
Normally my rule of thumb for myself & my coaching clients when it comes to food is that it's fine to have 10-20% of it come from processed foods like desserts, treats & exotic-tasting junk food while the other 80%-90% comes from Plant-Based Whole Foods.

Unfortunately, current research from the CDC tells us that 60% of the typical American Diet comes from processed foods.

It's no wonder we are facing an obesity crisis in the United States.

If you can adopt the 80/20 WFPB Strategy you will be getting most of the benefits of a Whole Food Plant Based Diet which is the only diet scientifically proven to reduce the chances of getting most lifestyle diseases and can even reverse the effects of cancer while also enjoying some of the hyper-palatable foods that mankind has created.

When you are optimizing for a fat loss or a bodyfat reduction you will likely come to a point in your journey where you have to get proactive about managing your hunger as a fat loss or cut is achieved by creating a daily/weekly calorie deficit--meaning you are burning more calories than you are consuming in a given day/week.

Being in a calorie deficit naturally leads to feeling hungry as your body is an energy-conservation-adaptation-machine.

Whenever your body senses you are burning more fuel than it is taking in it will signal feelings of hunger to your mind & stomach.

Processed foods further increase this signaling because they are scientifically engineered by companies with million-dollar budgets employing genius-level scientists to make you want to consume more of them while simultaneously leaving you feeling unsatiated & unfull as your body doesn't have to do much processing as they are pre-processed (hence why they are called processed foods).

These engineered processed foods literally light your taste buds on fire & activate the drug-like release of feel-good chemicals in your body.

It's no wonder why you can hardly resist eating an entire bag of Doritos or a Jumbo Pack of M&Ms once you start.

It's like trying to have just one small hit of cocaine or crack.

Furthering the problem is the fact that processed foods are already processed, meaning your body doesn't have to do any work. This makes your satiation system go haywire. 

Not only can most people easily eat an entire bag of Doritos or a Jumbo Pack of M&Ms, but most people will also still feel hungry afterward.

Personally, I know that I can easily eat an entire meal after consuming a bunch of junk food.

On the other hand, forcing your body to process mostly whole foods forces your body to activate the satiation signals in your body/mind.

This longer processing time empowers you to feel much more full & satiated.

You can double down on this Satiation/Fullness by focusing on High-Volume High-Fiber Low-Calorie Foods like most produce--including cucumbers, carrots, zucchini, turnips, asparagus, green beans, broccoli, cauliflower, mushrooms, etc.

Invest in a good air fryer & grill pan and you can make your vegetables taste good AF too.

If you've never had home-cooked air-fried zucchini or turnip fries you are missing out. They literally taste like fries but have a small fraction of the calories you'd find in traditional fries from a restaurant or fast-food joint.

Spray down cut zucchini or cut turnips with a tiny spray of avocado or olive oil spray, salt & pepper to your desire, then pop them in the air fryer. 

In no time you will have a low-calorie high-fiber filling dish.

You can oven-bake them as well, but this takes longer.

And if you haven't had grilled asparagus you are also missing out.

Cooked Asparagus is one of my favorite foods because it tastes super good with salt/pepper plus just a tiny spray of olive oil & it can easily be prepared in 5-10 minutes on a pan or grill whether bought frozen or fresh.

A big serving (2.25 cups or ~250 grams) of it only has 60 calories while also containing 9 grams of protein.

If you don't feel full after eating an entire frozen bag or fresh bushel of asparagus I'll be amazed.

Plus, asparagus acts as a natural diuretic making you look even leaner.

Many Professional Bodybuilders utilize asparagus to step onto the stage looking lean & dry so feel free to steal a page out of their playbook for your next outdoor summer event when you're trying to look your best in a minimal amount of clothing.
 

MONEY: Get richer buying gas or electric vehicle charging.
The Chase Freedom Unlimited Credit Card is one of my all-around favorites as it has no annual fee and every quarter you can get 5% Cash Back up to $1,500 spending on things you are already going to buy.

Last quarter (April-June) the Bonus Category was Amazon Purchases.

I don't know about you, but I spend a f*ck ton on Amazon every month for groceries, household items, supplements, etc.

This quarter (July-September) the bonus category is "Gas, EV Charging & Select Live Entertainment." 

This Card is definitely a must-have for anyone looking to optimize their money game, but please note that each quarter you have to manually activate the bonus category.

It only takes about 30 seconds to activate the category bonus. 

I keep a recurring calendar reminder so I don't forget (and so I know what purchases to put on the card).

Every year, I give myself a $5,000-$10,000+ raise just by intentionally utilizing credit card reward programs.

This is totally legit & if you have good credit you too can benefit from responsibly using your credit.

This is actually something I work on with all my coaching clients as who doesn't want a raise every year, right?!

BTW: If you want to support this Newsletter so I can keep making tons of free & empowering content please use my referral code link when you sign up for the Chase Freedom Unlimited or Chase Freedom Flex Card. At the time of this writing, there is a $200 sign-up bonus too! 

LIFE: Root to Rise (aka the fundamentals of a Fit Rich Life).
Treat sleep like the wonder-drug that it truly is.

Meditate to train your mind to stay focused in the age of distraction.

Spend time in nature to rejuvenate your body, mind & spirit.

Study inspiring & consciousness-elevating materials to free your mind & empower your creative expression.

Move your body to feed & feel your physical strength.

Create value for others.

Love others like you want to be loved.

Live for something greater than your self.

(This was a post that I originally made on Threads, which is a new social media platform I am really enjoying. Please connect with me on Threads if you are on it.)

>>If you found value in this newsletter please consider sharing it with a friend.<<

If you're seeing this for the first time, signup for the Fit Rich Life Newsletter here.

I am sending you all lots of Energy & plenty of Dragon Magic!

Your Fitness, Money & Life Coach,

Justin David Carl

P.S. Below is the YouTube version of Fit Rich Life Podcast Episode 61. Also available on Spotify, Apple & wherever you enjoy your podcast entertainment.

Whenever you're ready, there are 2 ways I can help you:

1. I run a custom-tailored 1-1 & group mastermind coaching program that will you empower you to achieve your dream body, master your money & live your best life. Yup, it's a proven Fitness, Money & Life Coaching Program unlike anything else out there. You can book a free consultation with me here or just drop me a note on Instagram to find a time to connect.

2. If you work in an office introduce me to whoever handles your office snacks, catering & employee experience to take your work wellbeing to the next level. I'm a founding member of Garten, a tech-empowered employee experience & wellbeing platform that top companies utilize to power their most important asset (their people). Email me at >>justin@garten.co<< to set up a meeting.