The Fit Founder Lifestyle, Sustain Muscle as You Age, and More


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Today at a Glance

The Fit Founder

Hey there from sunny Vietnam. If you can see it, you can make it happen.

A couple of years ago we had a vision: living and working entirely remotely.

In 2023, it was the turn for Mexico and Sicily, Italy. 2024 marks the start of a new adventure. Back in 2020, we already planned a trip to this country. Just a few days before the scheduled flight, everything came to a halt due to the pandemic.

It goes without saying, we didn’t make it back then.

Last week, we arrived in Vietnam.

Now we are slow-nomading and experiencing a whole new world while developing, creating, and managing various projects, products, and services:

→ Lately we’ve developed and successfully run a company wellness challenge for a SAAS SME. If you want us to help you level up your teams’ wellness, productivity, and focus, send us an email.

→ Bookings are open for The Active Wellness Week in Sicily | June 1st – 9th ‘24. Schedule a call with us to secure your spot.

→ Holistic Fitness and Lifestyle coaching (1:1 or 2:1). We have currently two open spots. Get a 360° holistic fitness makeover that seamlessly integrates with your current lifestyle.

→ The editing of our first book

Often, success is perceived as the final destination. However, success is about enjoying the journey and appreciating the effort required to reach our goals.

To handle that workload, get things done, and avoid burnout, all while living well and enjoying what life has to offer required us to become fit founders.

The Fit Founder Lifestyle

Fit Founders maximize their Return on Life (and business).

Fit Founders

  • accomplish more in less time.
  • are purpose-driven optimizers.
  • have an antifragile body and mind.
  • make the world better through their lifestyle.
  • are strong, self-aware leaders at work and in life.
  • maintain effectiveness in high-pressure environments.
  • have a holistic way of getting things done and living well.
  • gain a competitive edge by sustaining high performance.
  • have an increased health and life span and easily avoid burnout.
  • build better brains for fresh perspectives and innovative thinking.
  • integrate a holistically fit and healthy lifestyle into their busy lives.
  • have significantly higher energy levels, focus, and cognitive function

What is a Fit Founder?

A Fit Founder is a visionary entrepreneur who empowers themselves through a commitment to physical and mental fitness.

They are strong leaders harnessing the power of health and wellness to fuel their entrepreneurial journey. They understand the interconnectedness of body and mind and leverage this to maximize their productivity, creativity, and resilience.

A Fit Founder is not just an entrepreneur, but a holistic high-performer who embraces fitness as a lifestyle, setting them apart in the demanding world of entrepreneurship.

Why is it important to be a Fit Founder?

Being a Fit Founder is more than a preference—it’s a necessity. The upside is considerable: Enhanced physical and mental fitness leads to a new level of creation and innovation and ultimately to build greater value.

You gain the ability to maintain high energy levels and cognitive function. Challenges of entrepreneurship that felt like a constant uphill battle become an effortless endurance run with a tailwind, turning them into opportunities for growth and success.

There’s practically no downside. But the downside of neglecting fitness is stark.

By refusing a healthy lifestyle, entrepreneurs risk burnout, decreased productivity, and a decline in overall health.

Here some absolute legends who are Fit Founders:

  • Tim Ferris
  • Jesse Itzler
  • Matt Gray
  • Sahil Bloom
  • James Clear
  • Alex Hormozi
  • Richard Branson

You see, you’re in great company with some of the most outstanding entrepreneurs of our time. They have positively impacted millions of people around the world.

How Steven Became a Fit Founder

Steven B. was burning the candle at both ends without even knowing it.

His life was all work, no play — a relentless grind that left him drained. Home just became another place to work, with zero downtime.

The result?

A cocktail of anxiety, irritability, and self-doubt that was stirred by sheer exhaustion.

His relationships, which should have been his source of joy, just weren’t sparking that emotional lift he needed.

In sports terms, Steven was running a mental and emotional ultra-marathon without any training, while his physical and spiritual fitness was gathering dust on the bench.

His lack of physical activity saw his endurance, resilience, and strength nosedive.

And with no connection to any deep, personal values or higher purpose, he was missing out on a huge well of potential energy.

To access this well he did a few simple things:

  1. We helped him find his higher purpose
  2. He reconnected to his buried deep personal values
  3. He installed our Founder’s Holistic Fitness System

It’s not a quick fix. It takes a couple of months to pivot to a holistically healthier lifestyle.

ONE Deep Dive on Nutrition for You This Week

Aging doesn’t have to mean losing muscle mass! For those of us who stay active and watch out for our protein, we’ve got just as much chance to maintain and even build muscle as a young adult.

Sure, we might have to work a touch harder to get the right nutrients to the right spots due to our aging circulatory system, but it’s a small price to pay for keeping our muscles pumping. And don’t forget, we can’t stop getting older, but we sure can control how we age.

So, let’s grab life by the dumbbells! We can eat right, keep active, and age like a fine wine. Here’s the game plan:

  • Exercise consistently
  • Spread your protein intake across balanced meals
  • Aim for the golden protein goal (1.6g/kg or 0.7g/lb), with most of it coming from plants (aim for at least 60% of your protein intake from plant sources)
  • Pro tip: If you’re aiming to shed some pounds, base your protein calculation on your target weight, not your current one.

Your Questions, Answered:

We get a lot of great questions from members of The Energy Lab community. While we can’t answer each one directly, we thought we’d share some answers here.

“How much weight can I safely lose in the fastest amount of time?”

Let’s put it this way:

A healthy target is dropping 1-2 lbs (0,5 – 1 kg) a week — that’s right, it’s speedy weight loss in disguise!

But here’s the caveat: people with pre-diabetes or type 2 diabetes might need to ramp up the weight loss under their doc’s supervision to get their blood sugar levels back on track pronto.

For most of us, slow and steady wins the race. See weight loss as a marathon, not a sprint. It’s part of a bigger picture — transforming your lifestyle to become healthier overall.

Quote to value health:

"Health is like money, we never have a true idea of its value until we lose it."

Health is something we never think about — until we need to worry about injury, pain, or sickness.

Do everything you can to stay fit and healthy as long as possible.

That’s it for today.

Hope you enjoyed it (and learned something new). Until next week.

What’s going on in our world

The food in Vietnam is incredible.

fit founder, fit founder lifestyle
We love smoothie bowls!

As always, stay fit, stay active, and enjoy your life.

Ketty & Markus

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