Friends,

Good morning. Welcome to The Gentlemen Elite. Many have called it the James Bond of newsletters; I just call it a newsletter for men that my mom and sister also subscribe to…

Here’s what’s in store for you today:

• 😮‍💨 The 10-minute breath exercise to reset your day

• 🫐 An elite breakfast recipe for longevity

• 🥾 The pair of all-around boots every gentleman needs

• 🏃🏻‍♂️ A test of your speed

• 📣 Quote of the week

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The 10-Minute Breath Exercise I Love

A friend and I were on a run recently, and he posited that “Breathwork is going replace meditation as the new trend.” I think he’s right.

Meditation, despite its merits, hasn't delivered the same immediate benefits for me as breathwork. Plus, breathwork is quicker!

I originally started using Wim Hoff’s 10-minute guided breathing exercise during the early days of Covid when I was isolated in a small condo and feeling tense/stressed/lonely, and/or out of snacks. Now I use it whenever I need to reset my day or decompress.

Who is Wim Hof?

Wim Hof (aka “The Ice Man”), the Dutch-born endurance pioneer, has redefined human capabilities by mastering the power of breath and cold exposure. His 26 Guinness World Records include climbing Mount Kilimanjaro in shorts and running a barefoot marathon on snow and ice.

Following the death of his wife, Wim developed the aforementioned groundbreaking breathing technique to help him overcome severe depression. Now, it’s used by millions worldwide (the video has racked up 64M views) to deal with stress, cure illness, and improve focus and clarity.

It makes me feel tingly, calm, relaxed, and a bit euphoric - try it!

Elite Breakfast

After the inaugural edish’ I received tons of questions (two total, both from the same person) about what I eat based on insights from the Levels app, which monitors the impact of food on my blood glucose.

Below is a smoothie recipe I found that has become a daily go-to. It was originally formulated by a longevity expert, Doctor Mark Hyman. I made a few tweaks, tested it with Levels, and fully endorse it as an Elite breakfast. 

It’s filling, doesn’t spike blood sugar (see results below), and takes me about 2 minutes to make. The hardest part is getting all the ingredients, which I’ve lovingly provided all the links to.

The Recipe

• ¼ cup organic blueberries

• 1 tablespoon organic hemp hearts

• 1 tablespoon organic ground flaxseed

• 1 scoop Vega chocolate protein

• 1 scoop Primal Kitchen collagen

• 1 tablespoon organic almond butter

• 1 handful of organic spinach

• 1 handful of organic zucchini spirals

• 5 mg creatine

• 16oz filtered water

Mix the above ingredients in a blender (My favorite: The Vitamix).

Why Is This Healthy?

According to Dr. Hyman:

"The seeds and almond butter are a great source of healthy fats to keep you energized, full, and focused. The collagen has gut-healing and anti-aging properties, and I try to use vegetables like frozen zucchini or cauliflower to add some creaminess to my smoothie, instead of relying on bananas that are high in sugar. This kind of smoothie will leave you feeling great all morning long.”

It also gets you ~50 grams of protein, keeping me full for hours.

How Does It Impact Glucose?

The goal with the Levels app is to keep your blood glucose as level as possible and within 70 mg/dL-110mg/dL. You can see from the below graph this smoothie lowered my blood sugar and kept it relatively stable over the two hours my body metabolized it. 

The app scored the meal a 9 out of 10, with 10 being the best meal for glucose and 1 being the worst. I’ve never scored a 10. Needless to say, this is in my daily morning rotation.

The Best All-Around Boots

Every gentleman deserves a versatile pair of boots - the kind that can effortlessly tackle yard work, spontaneous errands, or a drizzly dog walk but still ooze sophistication and style.

To that end, I’d like to put my strongest endorsement behind Blundstones (or “Blunnies” as their called colloquially). These sturdy boots have roots dating back to English settlers in Tunisia in the late 1800s, proving they're more than just a feeting (🤦🏻) fashion trend.

Now a worldwide brand, Blundstone offers many different options for men and women alike - but only two styles matter: the classics and the originals. I’ve had a pair of the classics (pictured above) for the last year and absolutely love them for 4 reasons:

1. Unparalleled comfort

2. Slip-on simplicity

3. A breeze to clean (hose 'em down!)

4. Exceptional quality that stands the test of time

A Test Of Your Speed

I stole this challenge (← thats the link) from one of my favorite newsletters. It's been causing quite a stir in several group chats, and despite the grumblings of those who consider themselves to be more elite, my record remains unbroken... for now.

My time:

Quote Of The Week