FRLP53: Maximizing Growth Hormone (naturally), Giving Yourself a $3,333 Raise Every Year, & The Law of 100 Mindset
Fit Rich Life
Newsletter #53
Weekly Tips, Tools & Strategies to level up your Fitness, Money & Life
Newsletter Archive
“Consistency is what transforms the average into excellence. Consistency is more important than perfection. Consistency always triumphs over intensity.
— Tony Robbins, American Author & Coach
Greetings Fit Rich Fam!
>>read this on my website to bookmark it for later or to view the archive for older editions<<
This past week I got to be the guest on the Mile FI High Podcast to share my story of going from $80,000 in Debt to becoming a Multimillionaire.
I also got to do some live fitness coaching with the hosts of the show, Doug & Carl, to empower them to reach their fitness goals.
Give the episode a listen on Spotify, Apple, or YouTube.
Without further ado, let's proactively build your Fit Rich Life.
This is your weekly dose of actionable tips, tools & strategies to take your Fitness, Money, and Life to the Next Level.
FITNESS: Go to bed early to maximize your muscle growth.
The most recent scientific studies show us that the most Growth Hormone (GH) is released during sleep between the hours of 10 pm and 12 am so if building muscle is one of your goals it's critical to enter deep sleep during this time.
Natural GH plays a crucial role in muscle development through various mechanisms:
Stimulation of Protein Synthesis: Growth hormone stimulates protein synthesis in muscle cells, leading to the production of new proteins and muscle tissue. This process is essential for muscle growth and repair after exercise or injury.
Activation of Insulin-Like Growth Factor 1 (IGF-1): Growth hormone stimulates the liver and other tissues to produce insulin-like growth factor 1 (IGF-1). IGF-1 acts as a mediator of many of the effects of growth hormone, including its anabolic effects on muscle tissue. IGF-1 promotes the growth and differentiation of muscle cells, leading to increased muscle mass.
Enhancement of Amino Acid Uptake: Growth hormone enhances the uptake of amino acids, the building blocks of proteins, by muscle cells. This increases the availability of amino acids for protein synthesis, contributing to muscle growth and repair.
Stimulation of Muscle Cell Proliferation: Growth hormone promotes the proliferation and differentiation of muscle precursor cells (myoblasts), leading to the formation of new muscle fibers. This process, known as muscle hyperplasia, contributes to overall muscle development and growth.
Acceleration of Muscle Repair and Recovery: Growth hormone accelerates the repair and regeneration of damaged muscle tissue, which is essential for muscle growth and recovery after exercise-induced damage.
Reduction of Muscle Protein Breakdown: Growth hormone may also have anti-catabolic effects by reducing the breakdown of muscle proteins. This helps preserve muscle mass during periods of fasting or calorie restriction.
Enhancement of Exercise Performance: Growth hormone has been shown to improve exercise performance by increasing muscle strength, power, and endurance. This can lead to more significant gains in muscle mass and strength over time.
Sleep cycles happen in 90-minute intervals and GH is released during deep sleep.
It takes 45-90 minutes to reach deep sleep.
Therefore if you want to maximize your GH production you will want to start your sleep by 8:30 pm - 9 pm.
I know that may be pretty early for some people, but rest assured you can still be cool and live a great life by going to bed early.
I've been going to bed around 7:30 pm - 8:30 pm for the last 7 years and it's only made me happier, healthier & more in love with the life I live.
BTW - If you missed last week's edition, be sure to check out Fit Rich Life Newsletter No. 52 for my simple protocol I follow to get the most rejuvenating sleep possible.
MONEY: Max out your Roth IRA before it's too late.
You can easily save over $100,000 by maxing out your Roth IRA for 30 years.
That's like giving yourself a $3,333 raise every year just by being smart with your tax optimization.
A Roth IRA is an individual retirement account where contributions are made with after-tax dollars, meaning you contribute money that has already been taxed.
The contributions to a Roth IRA grow tax-free, and qualified withdrawals in retirement, including both contributions and earnings, are tax-free.
The contribution deadline for 2023 isn't until April, 15th of 2024 (this year) so it's not too late to take advantage of this tax strategy optimization.
You can contribute $6,500 if you're under age 50 or $7,500 if you're over age 50 for 2023.
The income limit for a Roth Contribution in 2023 is $153,000 if you are single and $228,000 if you're filing jointly, but there is a neat tax loophole known as the Backdoor Roth if you're above those limits.
This loophole is completely legal, but only the truly money-savvy take advantage of this.
You can do a Backdoor Roth with Vanguard, Fidelity & Charles Schwab.
Just google "how to do a backdoor Roth contribution with ________" for step-by-step instructions for whichever investment platform you use.
LIFE: Effort and consistency will outperform talent.
All of the super successful people I know are not the most talented, but they do put in significantly more effort with much higher levels of consistency than their peers.
Successful people also have a Growth Mindset.
They know that if they keep at it and use setbacks and failures to learn and grow they will get there eventually.
One of my favorite frameworks that encapsulates this idea is "the law of 100."
100 cold emails.
100 pitches.
100 posts.
100 newsletters.
100 podcasts.
100 months of investing.
100 days of tracking calories/macros.
100 hundred workouts.
100 meditation sessions.
Whether you're building a side business, building your money, building your body, or building your mind if you just keep at it eventually you will break through to a whole new level of success.
Consistency compounds and you cannot lose if you don't quit.
It may take months, years, or a lifetime but if you stay on the journey you will come out infinitely further than everyone else who gave up.
Closing Thoughts:
What is one endeavor in your life that you can apply "the law of 100" to?
See you on the other side of 100 issues of the Fit Rich Life Newsletter.
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I am sending you all lots of Energy & plenty of Dragon Magic!
Your Fitness, Money & Life Coach,
Justin David Carl
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 empower you to achieve your dream body, master your money & live your best life. Yup, it's a proven Fitness, Money and 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.