54k people can’t be wrong, right?! Last week I posted a video on YouTube of Nick Saban, a figure synonymous with success and discipline. Garnering an incredible 54k likes, this is more than an entertaining video—it's a masterclass in personal development and the pursuit of excellence.

Saban, with his trademark clarity and conviction, dismantles the myth of entitlement and underscores the irreplaceable value of focus, discipline, and relentless effort. Whether you're a sports enthusiast, a professional striving for greatness, or simply someone in search of motivation, this video is a must-watch.

Click now to witness a perspective that could redefine your approach to challenges and your approach to life.

BODY

Carbs, fats, and proteins - they get all the attention. But when it comes to longevity and fighting disease there’s nutrient you need to focus on.

Fiber.

Dietary fiber found in plant foods like fruits, veggies, whole grains, and nuts is associated with improved health outcomes like a lower risk of chronic disease such as cardiovascular disease, type 2 diabetes, and certain cancers.

So how much fiber do you need each day to unlock these benefits? According to a recent paper published in Nutrients, you should aim for 14 grams of fiber for every 1000 calories you eat. For most, that's about 28 grams a day.

But here's the kicker – most of us are only eating half of that! Time to up our game, right?

And where do you get this fiber goodness? Here are a few suggestions:

1. Oats: A staple breakfast choice, oats are a rich source of soluble fiber, particularly beta-glucan, and also contain insoluble fiber.

2. Apples: This fruit is not just about its delicious taste. Apples have both soluble fiber (in the form of pectin) and insoluble fiber in their skins.

3. Beans (Black, Kidney, Lima): Beans are a fantastic source of both soluble and insoluble fiber, making them a great addition to any meal.

4. Peas: Both green and split peas offer a good mix of soluble and insoluble fiber, along with protein and other nutrients.

5. Barley: Known for its hearty texture, barley is a good source of beta-glucan, a type of soluble fiber, as well as insoluble fiber.

6. Brussels Sprouts: These little powerhouses are rich in soluble fiber and also provide a good amount of insoluble fiber.

7. Sweet Potatoes: With their skin on, sweet potatoes are a great source of both types of fiber, along with a host of vitamins and minerals.

8. Avocados: Often praised for their healthy fats, avocados also contain both soluble and insoluble fiber.

9. Nuts (Almonds, Walnuts): Nuts not only offer healthy fats and protein but are also a good source of both soluble and insoluble fiber.

10. Whole Wheat Bread: Choosing whole wheat bread over white bread can significantly increase your intake of insoluble fiber, and it also contains some soluble fiber.

Incorporating these foods into your diet can help maintain digestive health, regulate blood sugar levels, and contribute to overall well-being. Remember, a variety in your diet helps in getting a balanced mix of nutrients, including both types of dietary fiber.

Recovery

A friendly public service announcement to not exercise at the expense of sleep.

This study found that people who exercise frequently but slept <6 hours per night had a FASTER overall cognitive decline than people who slept less and exercise less.

Oh, and this wasn’t a study of 50 people…its was 9k!