The 3X Rule For Purpose Driven performance
Ahmad Aljanahi sn’t your typical ultra-runner. He’s a full-time banker, father of four, and living proof that you don’t need more hours, you need more alignment. Here’s what his routine teaches high performers:
The 3x Rule:
→ 100% at work
→ 100% for his family
→ 100% in training
No overlap. No excuses. Just ruthless focus and a relentless WHY. Ahmad didn’t find time, he made it, anchored by a mission his kids could be proud of.
Tactical takeaway:
→ Your body follows your calendar. Block time like a bank account. Withdraw for family, training, and performance without overdrafting.
How To Sleep Like An Ultrarunner?
Ahmad attributes his performance to a non-negotiable 7+ hours of quality sleep. Turns out, the experts agree. Here’s how they recover like pros:
1. Trigger Sleep with a Cortisol Comeback
→ 4-7-8 breathing
→ Foam rolling or binaural beats
→ No doomscrolling post-9pm
2. Track or Reflect. But Don’t Obsess
→ Oura rings give data.
→ Journals give patterns.
→ Choose what reduces your anxiety.
3. Supplement Smart, Not Blind
→ Magnesium > melatonin (unless jet-lagged)
→ Try GABA or glycine-rich foods like bone broth
4. Set a Work Shutdown Alarm
→ Log off by 9pm or your brain will keep working all night.
5. Bedtime = Success Habit, Not Suggestion
→ Ideal sleep window: 10pm–6am
→ Deep sleep peaks before 1am
→ REM rules 3–6am
Gut-Brain Upgrade
Ahmad’s mental resilience didn’t come from mindset hacks—it started in his gut.
Here’s how to feed yours like a high performer:
1. Prebiotics + Fiber = Gut Rocket Fuel
→ Garlic, onions, leeks
→ Cruciferous veg + chia seeds = brain clarity
2. Avoid Gut Saboteurs
→ Processed foods
→ Late-night meals
→ Chronic stress (train your vagus nerve via cold exposure + deep exhales)
3. Add Bone Broth for Bonus Gains
→ Glycine helps sleep
→ Collagen supports your gut lining
→ Bonus: supports joints for endurance athletes
The Antioxidant Stack That Counters Modern Life
Free radicals are like corporate burnout in your bloodstream. You don’t feel them until they hit something vital.
Here’s the antioxidant arsenal:
→ Resveratrol – Found in red wine, better in supplements
→ Lycopene – From tomatoes, protects against lung and prostate cancer
→ Vitamin A / Beta-Carotene – For cellular repair
→ Lutein + Zeaxanthin – Protects eyes + reduces colon cancer risk
Being a high performer isn’t about doing more. It’s about choosing better.
Ahmad ran 162KM to prove what’s possible with passion and preparation.
If this sparked something, say it loud in the comments below.
