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​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/p8heh9h4n54ggehqhz/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWp1bHktMjR0aC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * This 3-minute neck routine will change your life * The new science of predicting disease before it happens * A video I keep coming back to when I'm lost Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/6qheh8hlm6lnovfoh3/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/6qheh8hlm6lnovfoh3/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/6qheh8hlm6lnovfoh3/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, The other day, I was taking a shower, and as I put shampoo on my hair, I unconsciously found myself scrubbing hard and fast. As I was doing it, I stopped for a second and wondered, “Why am I trying to rush through this?” I find that I do this for a lot of activities in my life. I’m just trying to get to the outcome as fast as possible, whether it be clean hair, clean teeth, you name it. During that shower, I told myself, “Hey, relax, you don’t have anywhere to be. You can just focus right here on taking a shower.” So I slowed down and gave my nervous system permission to take its time. While it may not be life-changing, that was probably one of the best showers I took in a very long time. How often is it that we get to allow ourselves to take our time and slow things down? In the world that just keeps on asking for your attention, I’m going to guess not a lot. My challenge to you over this weekend is to not try to rush through your daily activities, but to take your time with them. Take them as a form of being present, meditation, or whatever you want to call it, but just slow down. You might be surprised at how your nervous system reacts as a result of giving yourself permission to do that Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** --------------------------------------------------- 1. This 3 Minute Neck Routine Will Change Your Life --------------------------------------------------- Dan Go--> @CoachDanGo This 3 minute neck drill will change your life. The neck is one of the most important parts of your body but it gets stiff after long periods of sitting. Do each of these exercises for 15 seconds, and watch how much better your neck feels afterward. ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/qvh8h7hd92don2ulhl/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8yMDE3MjMxMzY5MDQ3MzAyNTcy ) 1:40 PM • Jan 30, 2026 827 Retweets 6970 Likes Read 68 replies ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/qvh8h7hd92don2ulhl/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8yMDE3MjMxMzY5MDQ3MzAyNTcy ) ​ Most people never think about their neck until something goes wrong. And by then, it's already tight, stiff, or locked in a forward position from years of staring at phones and screens. The neck is more important than most people give it credit for. It houses the arteries that feed your brain. It controls your posture chain from the top down. And when it's restricted, it affects how you breathe, focus, and move. The fix doesn't take much. 3 minutes, 6 movements. You can do this in the morning, between work sessions, or after a long day at your desk. Here's the routine (click the link above to watch the video for a visual demo): 1. Neck CARS (Controlled Articular Rotations) -- slow, full circles that take each joint through its complete range of motion. 2. Rotations -- gentle left and right rotations, held briefly at end range. 3. Flexion/Extension -- chin to chest, then look straight up. Restores the top-to-bottom range most people have lost. 4. Lateral Stretches -- ear toward shoulder on each side. Targets the scalenes and upper traps. 5. Cell Phone Stretch -- chin tuck to counteract the forward head position most people are locked in. 6. Janet Jacksons -- named for obvious reasons. Side-to-side lateral glide. Resets midline. Do these every morning, between desk sessions, or after work. 3 minutes and your future self will thank you. ---------------------------------------------------------- 2. The New Science Of Predicting Disease Before It Happens ---------------------------------------------------------- ​ Most people think blood work is reactive. You get sick, you test, you treat. A new study published in Nature Genetics is challenging that. Researchers built an AI model called MILTON using data from over 500,000 people in the UK Biobank. They fed it routine biomarkers: blood chemistry, blood pressure, body measurements, and urine tests. The model learned to predict over 3,200 diseases across five different ancestry groups. The coolest part is the prognostic version of the model could flag who was likely to develop a disease up to 10 years before diagnosis (!) It outperformed polygenic risk scores, which are the current gold standard for genetic disease prediction. In plain terms, your routine biomarkers may be telling a story about your future health that most standard check-ins miss. This is why I tell clients to go beyond the basic panel and actually track their numbers over time. Trends matter more than single snapshots. Your labs aren't just a report card. They're an early warning system. Most people just don't know how to read them yet. ******************************* ❤️ My Favourite Thing this Week ******************************* Zach Brandon--> @MVP_Mindset Rory McIlroy on the paradox of chasing success. “I think it would be a pretty unfulfilling pursuit if you’re just chasing records and chasing results…If all you’re thinking about is winning and results, you’re playing the wrong game.” One of the great paradoxes of performance ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/9qhzhnhdo3dz92f9hn/aHR0cHM6Ly94LmNvbS9NVlBfTWluZHNldC9zdGF0dXMvMjA3ODEyNTE0OTkyOTUwOTI1Mz9zPTIw ) 2:30 PM • Jul 17, 2026 229 Retweets 2104 Likes Read 9 replies ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/9qhzhnhdo3dz92f9hn/aHR0cHM6Ly94LmNvbS9NVlBfTWluZHNldC9zdGF0dXMvMjA3ODEyNTE0OTkyOTUwOTI1Mz9zPTIw ) ​ One of my core beliefs is that it is important to set goals, but once you set the goal and understand why you want it, you must almost forget about it and focus entirely on the process. The most important thing in achieving a goal is not actually achieving the goal, but the person you have to become as a result of achieving that goal. The only way you can focus on that is by falling in love with the process. Focus on the outcomes of the actions you are taking, not necessarily on some future event that may or may not happen. I am a goal-driven individual, but I get my fulfillment from the work I'm doing, from the process. If you are a type-A, high-achieving person like myself, I recommend watching the video above. The way Rory thinks about goals is one of the key mindsets not only for achieving them but also for fulfillment as well. ------------------------------------------------------- Client of the week - Dr. Kreg Boyton, DDS, Entrepreneur ------------------------------------------------------- ​ Kreg is a dentist who came in struggling with inconsistent workouts and late-night eating. He wanted a plan that would help him lose weight without disrupting his busy schedule—or his ability to enjoy a meal out. In just 12 weeks, we dropped 21 lbs, added lean muscle, and got his body leaner, stronger, and more energized than it’s been in years. Here’s how we did it: * Prioritized strength training to build muscle and burn fat * Created a structured meal schedule to reduce late-night eating * Increased his protein intake and built a flexible diet plan that allowed him to eat out without guilt When you match the right client with the right coach and a clear plan, good things happen. Amazing job, Kreg! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/6qheh8hlm6lnovfoh3/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "There are plenty of difficult obstacles in your path. Don't allow yourself to become one of them." ​ ― Anonymous A little trick that I use when I'm trying to solve a problem is not to try to solve the problem, but to try to solve myself. If I'm running into a problem over and over, it usually has something to do with the way I'm handling it, as opposed to the problem that is in front of me. Usually, if you fix yourself, you fix the problem. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/48hvhehm4qm6gmsxh2/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. 90 minutes a week is all you need to get in great shape and reach your fitness goals. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/48hvhehm4qm6gmsxh2/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/m2h7h5h3d03mezumhz/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 540,755+ subscribers​ ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/dpheh0helwe85gumhw/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/e0hph7h78w7q43c8h9/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/7qh7h8h9rp9wzrazh3/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/z2hghnheqrepwmcphv/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/p8heh9h4n54gxesqhz/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2/7qh7h8h9rp9w36czh3/bWFpbHRvOj9zdWJqZWN0PUNoZWNrJTIwdGhpcyUyMG91dCZib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWls ) PS: You have referred 0 people so far ​ ---------- References ---------- * Garg, M., Karpinski, M., Matelska, D. et al. Disease prediction with multi-omics and biomarkers empowers case–control genetic discoveries in the UK Biobank. Nat Genet 56, 1821–1831 (2024). https://doi.org/10.1038/s41588-024-01898-1​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2 ) | Update your profile ( https://preferences.convertkit-mail4.com/k0u2pxwzrzh6h5x37k9hlho8q3lopf8hdwwe2 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/z2hghnheq4m8r6tphv/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pbS00Ni1oZXJlcy10aGUtcHJvdG9jb2wtaS11c2VkLXRvLWZpeC1teS1jaHJvbmljLWxvdy1iYWNrLXBhaW4= )​ In my thirties, I moved like an 80-year-old who just had hip surgery. Every morning, I'd wake up and quietly assess my back: How does it feel today? How can I get out of bed without pain? ​ Every time I got up from a chair, I had to do it slowly and carefully because the wrong angle would trigger pain up my spine. I dealt with all this for more than a decade, and I tried everything: * Stretching * Chiro appointments * Painkillers Nothing worked long term. ​ I remember sitting across from a chiropractor who had just adjusted me, and I was told that I would need to keep on coming back to him for the rest of my life just to manage the pain. Each session was $75, and I had to do that for the rest of my life. I found that utterly ridiculous. ​ This forced me to go find my own answers, and what I eventually found out is that low back pain is not what most people think it is. -------------------------- What Causes Low Back Pain? -------------------------- ​ Most people with chronic low back pain would find it surprising that they don't have a single injury. What they do have is a system that has been under-supported for quite some time. The spine is held in place by layers of muscle. When those layers are weak, deconditioned, or inflamed, the lower back absorbs stress like it was never designed to handle alone. Add in long hours of sitting at a desk, poor hip function, and a body on high inflammation, and you get a structure that feels like it's constantly under attack. Stretching may make it feel better for a short period of time, but it won't fix it. Painkillers are not a long-term solution for anything. All these address the symptoms, and none of them address the underlying weaknesses. What I found that works is a sequence. You build from the outside in, earning the right to load each layer before you move on to the next. ------------------------------------------------------- Before Building Anything, Stop What's Breaking You Down ------------------------------------------------------- For me, that meant basketball, intense circuits, and any workout done at high intensity. These were my primary forms of training at the time, and every time I went back to them, my back pain flared up. There are certain activities you do that could trigger the pain. Our job when we're healing is to stay away from them. This doesn't mean you give these things up forever. It means you take them off the table during the healing window so your body actually gets a chance to recover. You can't rebuild a foundation while you're still cracking it. --------------------------------------------------- The 2 Step Protocol I Used To Heal My Low Back Pain --------------------------------------------------- Step 1: Indirect strengthening first (weeks 1 to 6) What most people do is attack the low back first, but we don't want to do that. Your hip musculature is one of the biggest contributors to spinal stability. When the glutes and hip extensors are weak, the low back compensates, so before you even touch the low back, you want to build a supporting foundation. 4 exercises carry most of the load here: Dan Go--> @CoachDanGo I do these 3 exercises religiously for my lower back. They’re called the McGill Big 3 & they consist of: 1. The McGill Crunch 2. Side plank holds 3. Focused & Activated Bird Dogs They build endurance in the low back & core while increasing core stability. Instructions 👇🏼 ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/p8heh9h4n3pl5ouqhz/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8xNDEyNDE0NjQ3ODgyMzY2OTc2 ) 2:14 PM • Jul 6, 2021 2585 Retweets 17673 Likes Read 169 replies ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/p8heh9h4n3pl5ouqhz/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8xNDEyNDE0NjQ3ODgyMzY2OTc2 ) ​ The McGill Big 3. Bird dog, curl-up, and side plank. These train your spine to stabilize under controlled conditions without compression or loading. The key while doing these exercises is to focus on bracing the core (pushing your abs out) and squeezing your glutes. Hip thrusts. The single best exercise for building glute strength that directly unloads the lumbar spine. Start with bodyweight, add load gradually as the pattern feels solid. Step 2: Direct low back strengthening (weeks 5 onwards) Once the foundation is solid, you earn the right to train the low back directly. ​ ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/6qheh8hlmk3d68soh3/aHR0cHM6Ly93d3cueW91dHViZS5jb20vc2hvcnRzL3JxckgxU3VOTGJn )Low back extension holds. I started with low back extension holds (video courtesy of lowbackability ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/kkhmh6hnkdo32kslhm/aHR0cHM6Ly93d3cueW91dHViZS5jb20vQGxvd2JhY2thYmlsaXR5 )). These are isometric holds, held for time. One to two sessions a week for the first two weeks. The goal is teaching the erectors to fire and stay contracted without fatigue causing compensation. Dan Go--> @CoachDanGo The exercise that changed my life: The low back extension. I used to deal with chronic low back pain in my 20s and 30s. Part of my protocol was using the McGill Big 3 (bird dog, McGill Crunch, side planks) to strengthen the supportive muscles around the low back. I then used ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/58hvh7hgrv4zo6f6hp/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8yMDcwODIyNzcyMjEzNzQ4MDg2 ) 10:53 AM • Jun 27, 2026 117 Retweets 2078 Likes Read 79 replies ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/58hvh7hgrv4zo6f6hp/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8yMDcwODIyNzcyMjEzNzQ4MDg2 ) ​ Low back extensions. From there, I progressed to full extensions, starting with bodyweight only. Loading came later, and only after I could perform clean, controlled reps without discomfort or shaking. The progression matters as much as the exercise itself. I started with bodyweight only, then advanced to weights. Going too heavy too early is how most people re-injure themselves. The key to doing the holds and the low back extension is to activate from the hip and glute and to avoid hyper-extension at the top. -------------- The Foundation -------------- While the protocol works, it works inside the right environment. We want to create an environment that keeps on working for you instead of fighting you. Daily movement. Not structured training. Just walking, light mobility, getting the body out of the static positions that compress the spine for hours at a time. 20-30 minutes a day is enough. Sleep. Most people don't connect their sleep to their pain levels. They should. When you're sleep-deprived, your body's ability to regulate inflammation weakens. Pain tolerance decreases, and recovery slows. The same lower back that felt manageable after a solid eight hours becomes genuinely difficult after a few nights of poor sleep. I started treating sleep as part of the treatment. Consistent sleep and wake times, a cool dark room, no screens in the hour before bed. Simple, but the compounding effect on how my back felt within 2 weeks was hard to ignore. Nutrition. Chronic pain has a chemical component most people never address. When your body is inflamed, pain amplifies. The threshold for discomfort drops. What should be a signal becomes a constant alarm. I pulled out the main offenders: ultra-processed foods, excess sugar, and alcohol. And I added in the things that work against inflammation: omega-3s from fatty fish, colorful vegetables, adequate protein, enough water. Mindset. This one gets skipped almost universally. First, you must believe that you can be pain-free. The belief is the first step to overcoming anything. Then there's ancient Hindu belief that lower back pain points to something modern medicine is slowly catching up to: unresolved emotional tension manifests physically. John Sarno spent decades documenting this. Repressed emotion can create real, measurable pain. For emotional pain, I found the best way out is through. A great book on this is Letting Go by David Hawkins ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/25h2hoh3kvqe0qh3h0/aHR0cHM6Ly9hLmNvL2QvMGE5S1FQcWk= ) and John Sarno's Healing Back Pain ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/qvh8h7hd97l023tlhl/aHR0cHM6Ly9hLmNvL2QvMDZEVU9qNW0= ). Last, I observed was having an identity of someone with low back pain. I felt the pain so often I didn't know what life would be like without it. People who identify as "someone with a bad back" tend to stay that way. The identity reinforces the experience. The experience reinforces the identity. Part of healing was changing how I talked about my back. One thing I kept telling myself was, "My back is healthy and getting stronger every day". Words are powerful, and how you use them determines your reality. Make sure you're telling yourself the right things. ******************************** What Healing Actually Looks Like ******************************** The one thing I implore you to do is set a long time horizon for your healing. There will be good weeks, and there will also be setbacks. Setbacks don't mean you failed or that you're broken. It's a part of the journey. The framework above took me several months to work through. And by the end of it, the morning inventory was gone. I still warm up before training. I still manage load thoughtfully. But I wake up free and without pain, and I wish for you the same. If you're dealing with this, know that what you're experiencing is not permanent. It's a system problem, and system problems are solvable. You just have to approach it in the right order. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/g3hnh5hm4d0kovurhn/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/g3hnh5hm4d0kovurhn/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/9qhzhnhdoqellks9hn/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 540,755+ subscribers​ ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q/3ohphkh3eoknnotrhk/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q ) | Update your profile ( https://preferences.convertkit-mail4.com/5qum74kelei7hn6nwg6h6h9rmpo0otnhrll2q ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/owhkhqhwmzk680avh3/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWp1bHktMTd0aC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * One supplement I take daily for my skin and joints * The organ that predicts your brain's future * A beginner's guide to peptides Today's issue is brought to you by ​AG1​ ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/p8heh9h4wv327vsqhz/aHR0cDovL2RyaW5rYWcxLmNvbS9kYW5nbw== ). ​ Last week I went on a trip to NYC, and one of the most important supplements that I brought with me was AG1. I take ​AG1 ​ ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/p8heh9h4wv327vsqhz/aHR0cDovL2RyaW5rYWcxLmNvbS9kYW5nbw== )every day to help cover my nutritional bases when life gets busy. I’ve noticed better energy, smoother digestion, and better focus. It’s one simple habit that gives me an edge and helps me perform at my best, especially when my diet isn’t perfect. The science backs it up too: AG1 Next Gen has 4 gold-standard clinical trials showing it helps fill new nutrient gaps, supports gut health, and improves key nutrient levels over 3 months. If your diet isn’t perfect like mine, I highly recommend it. Get a free Travel Kit, including a limited edition travel pouch and 7 AG1 Travel Packs, when you start your first AG1 Next Gen subscription through my link here ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/6qheh8hl8qk5pktoh3/aHR0cHM6Ly9kcmlua2FnMS5jb20vZGFuZ28= ). -->Click here to get AG1 Next Gen ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/p8heh9h4wv327vsqhz/aHR0cDovL2RyaW5rYWcxLmNvbS9kYW5nbw== ) Click here to get AG1 Next Gen ( http://drinkag1.com/dango ) Hey friend, The other day, I went to get a haircut, and as I was sitting in my barber's chair, an old man walked through the door. While my barber was cutting my hair, he told me that the man was 98 years old. I did what I normally do when I meet centenarians: I walked up to him and asked, "What is your secret?" His answer to me was a bit shocking. With a big gap-toothed smile, he replied, "Scotch." This reminds me of another time when I met a centenarian on the North Shore of Hawaii. She was so happy, and when I met her, she was drinking margaritas and eating tacos. Now, I'm NOT telling you this so you can start imbibing and increasing your alcohol intake. But there is something to be said about not stressing about the things that you enjoy, allowing them into your life in moderation, and getting away from the hyper-obsession about health. The centenarians I met were not into optimization. I don't even think they knew what VO2 max was, but something I did notice about them was that they were happy, smiling, and low-stress. Something to noodle on during our quest for immortality. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ----------------------------------------------------- 1. One Supplement I Take Daily For My Skin And Joints ----------------------------------------------------- ​ There's one supplement that improves skin elasticity, reduces joint pain, and adds a little lean mass. It's not creatine, it's not protein powder, it's collagen. Researchers pooled 16 meta-analyses covering 113 randomized trials and nearly 8,000 people. Skin elasticity and hydration both improved with high-certainty evidence. Across 25 trials, joint pain and stiffness dropped. They also found slightly added fat-free mass and a modest bump in strength. Collagen production is believed to fall around 1% per year starting in early adulthood, and women lose roughly 30% of their skin's collagen in the first five years of menopause. The collagen you swallow never reaches your face intact. It gets broken into fragments that appear to signal your fibroblasts, the cells that build connective tissue, to ramp production back up. Same idea in your joints: more matrix building, less inflammatory cartilage breakdown. Which is why it works slowly, and only while you keep taking it. You're not applying collagen. You're asking your body to make more of its own. ---------------------------------------------- 2. The Organ That Predicts Your Brain's Future ---------------------------------------------- ​ Researchers tracked 489,972 adults for a median of 13.6 years, measuring muscle and body fat in every one. Low muscle plus high body fat came with a 34% higher dementia risk. Low muscle on its own, 30% higher. The interesting part they found was that carrying extra fat while keeping your strength wasn't linked to higher risk at all. It leaned the other way slightly. Muscle was doing the protective work. In a subgroup measured twice, grip strength was the tell. When it fell, dementia risk climbed. Changes in fat and muscle size predicted almost nothing. If you're already lifting, keep going. If not, find a coach ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/qvh8h7hdmx7480ulhl/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9d2Vic2l0ZSZ1dG1fbWVkaXVtPW9yZ2FuaWMmdXRtX2NhbXBhaWduPWRhbmdvX25hdiZ1dG1fY29udGVudD1hcHBseV9idXR0b24= ), find a community, start where you are. It's better to be the oldest person in the weight room than the youngest person in the nursing home. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/3ohphkh35wo2q7crhk/aHR0cHM6Ly93d3cueW91dHViZS5jb20vd2F0Y2g_dj1fRGZxbnBTYk1mRSZ0PTM3cw== )Unless you've been living under a rock, you've heard of an emerging medical technology called peptides. When they first crossed my desk, I thought it was a big bunch of hype. I've been around the fitness industry 20+ years, and things like this usually sizzle for a season and then fizzle out. This one is different. Quite frankly, we've been taking peptides for ailments for decades. Insulin is a peptide. GLP-1s are peptides. What actually changed is that GLP-1s got millions of people comfortable injecting themselves, and everything else walked through that open door. I found one of the best resources for dipping your toe into peptide education. It's Dr. Andrew Huberman interviewing a friend of mine, Dr. Abud Bakri. Abud is a practicing internal medicine physician, not a peptide salesman. He's straight about what we actually know versus what the internet claims, including the fact that nearly all the BPC-157 data comes from animals, out of a single lab in Croatia. He covers sourcing, safety, the gray market, and where people are getting burned. If you've ever wanted to learn more about peptides, this is the video to do it. ------------------------------------------------ Client of the week - John Niles, CEO of Law Firm ------------------------------------------------ ​ John came into the program wanting to lose weight, but he walked away with much more. In just a few months, he’s down 38.5 lbs, lost 4 inches off his waist, and built a level of nutrition discipline, especially on weekends, that completely changed how he operates. But the biggest shift wasn’t just physical. John said the program gave him the energy, focus, and clarity to deliver some of the best appellate arguments of his career during one of his most demanding weeks. Here’s how we did it: * Focused on structured eating, with a flexible but disciplined approach * Built momentum through simple, effective workouts * Tightened up nutrition on the weekends without sacrificing lifestyle When your health improves, everything else levels up, too. Outstanding work, John! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/48hvhehmdo5p06cxh2/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "Buy the ticket. Take the ride" ​ ― A character off of the show Californication When it comes to the things you want to do or the places you want to go, the best philosophy I have come up with is: buy the ticket, take the ride. Thinking about things that can get in the way, especially if it's something you desire and something you've been wanting to do for a very long time, take the plunge. Buy the ticket, schedule it for yourself, and it turns into a forcing function to follow through on your dreams As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/wnh2hghq2z5krgs7h3/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. 90 minutes a week is all you need to get in great shape and reach your fitness goals. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/wnh2hghq2z5krgs7h3/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/8ghqhoho6402gzbkhw/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 540,755+ subscribers​ ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/l2hehmhlmg0no7u6hl/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/m2h7h5h36rgqopcmhz/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/dpheh0he934oq9amhw/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/e0hph7h73xplk8u8h9/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/7qh7h8h92gk60nbzh3/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v/owhkhqhwmzk640bvh3/bWFpbHRvOj9zdWJqZWN0PUNoZWNrJTIwdGhpcyUyMG91dCZib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWls ) PS: You have referred 0 people so far ​ ---------- References ---------- * Ravindran R, Pizzol D, López-Gil JF, Rahmati M, Boyer L, Fond G, Butler L, Stellato A, Gawronska J, Barnett Y, Keyes H, Soysal P, Eren R, Onal B, Yon DK, Smith L. Collagen Supplementation for Skin and Musculoskeletal Health: An Umbrella Review of Meta-Analyses on Elasticity, Hydration, and Structural Outcomes. Aesthet Surg J Open Forum. 2026 Jan 30;8:ojag018. doi: 10.1093/asjof/ojag018. PMID: 41809116; PMCID: PMC12968778. * Guan Z, Stephan B, Donini L ...Sarcopenic obesity and dementia risk: Primary associations and landmark analyses of muscle strength and body composition trajectories. Clinical Nutrition, 2026; 63 Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v ) | Update your profile ( https://preferences.convertkit-mail4.com/75u4zlq5w5c8h6rglo5uzhwqx62e9snhndd4v ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/0vu59q6olos9h93lv77slhvw6zevdinh7ggke/e0hph7h73rvo55h8h9/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtYmVnaW5uZXJzLWd1aWRlLXRvLWJ1aWxkaW5nLWEtaGVhbHRoeS1ndXQtZG8tdGhpcw== )​ Confession: For most of my adult life, I had terrible gas. And I don't mean the occasional post-Taco Bell type of flatulence. I mean foul, room-clearing, marriage-testing, human carpet bomb type of gas. My wife, God bless her, just accepted it as part of who I was, and honestly, I did too. I figured some people just had bad gas, and I just drew the short end of the straw. A while back, I ran a 30-day experiment. I started taking 2 tbsp. of psyllium husk 3 times a day to see what it would do to my body. I wrote about the full results here ( https://986419df.click.convertkit-mail4.com/0vu59q6olos9h93lv77slhvw6zevdinh7ggke/z2hghnhe2l6x06iphv/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW1heC1kb3NlZC1vbi1wc3lsbGl1bS1odXNrLWZvci0yMS1kYXlzLWJ1dC1kaWQtbm90LWV4cGVjdC1yaGlz ), but the part that surprised me most: I stopped farting. And when I did, it smelled way less foul, even after steaks. What was actually happening was the fiber was feeding the bacteria in my gut, improving how my digestive system processed food and reducing the fermentation that creates that sulfuric smell. That experiment got me curious, and since then I've learned the gut is your control center for way more than digestion. Most people have no idea how much better they could feel if they just gave it the right inputs. In today's newsletter, I want to give you the beginner's guide to building a healthy gut. It's the same framework we use with coaching clients, broken down into four tiers so you can start wherever you are. ------------------------------------------------- What Is Your Gut And Why Is It So Damn Important? ------------------------------------------------- ​ Your gut is more than a food processor. It's a 30-foot system that runs from your mouth to the end of your digestive tract, and it houses trillions of bacteria, fungi, and viruses collectively called your microbiome. That microbiome behaves like its own organ. It produces signaling molecules that talk to your immune system, your brain, your metabolism, and even your visceral fat. About 70% of your immune system lives in and around your gut. Your gut bacteria produce neurotransmitters like serotonin that affect your mood, focus, and response to stress. The composition of your microbiome directly influences insulin sensitivity, weight regulation, and how efficiently you extract energy from food. That afternoon brain fog you've accepted as normal, that stubborn weight around your midsection, and that low-grade fatigue you push through in the afternoon with caffeine: your gut may be the upstream cause. For anyone focused on longevity, body composition, energy, or even performance, the gut is one of the highest-leverage systems you can improve. ​ Common Symptoms Of An Unhealthy Gut ----------------------------------- * Frequent bloating * Abdominal discomfort after meals * Chronic heartburn or reflux * Irregular bowel movements (ie., constipation, loose stool, etc.) Hidden Symptoms Of An Unhealthy Gut ----------------------------------- * Brain fog * Low mood * Increased anxiety * Persistent fatigue * Skin problems (acne, eczema, rosacea etc.) * Food intolerances that get worse over time * Unexplained weight changes When your gut barrier breaks down, it allows inflammatory compounds into your bloodstream, and that inflammation can show up almost anywhere in your body. If you're dealing with blood in your stool, unexplained weight loss, fever, chronic diarrhea lasting more than four weeks, go see a doctor. That's beyond things you can fix with lifestyle. ******************************************** The Protocol: Four Levels To A Healthier Gut ******************************************** Think of this as building a house. You lay the foundation first, then add structure, then you renovate. -------------------------------------------------- Level 1: Remove The Biggest Disruptors (Weeks 1-2) -------------------------------------------------- ​ Before you add anything, stop doing the things that are making it worse. Reduce ultra-processed foods and added sugars. These are consistently linked to less microbial diversity and more inflammatory gut profiles. You don't need to be perfect. Aim for 80-90% of your intake coming from minimally processed whole foods. Cut back on common gut irritants. Excess alcohol, frequent NSAID use (like ibuprofen, if medically safe to reduce), and the artificial sweeteners and emulsifiers found in ultra-processed foods can all impair your gut barrier or alter your microbiota. Cap alcohol at 0-3 drinks per week during this phase, or eliminate it entirely. Normalize your meal rhythm. Constant grazing disrupts your migrating motor complex, which is the cleaning wave that sweeps through your gut between meals. Eat at consistent times, give your system a break between meals, and stop eating at least 4 hours before bed. And if you've recently finished a course of antibiotics, know that they can wipe out beneficial gut bacteria along with the bad. That's not a reason to avoid them when you need them, but it is a reason to be intentional about rebuilding your gut afterward. I've seen this tier alone make a noticeable difference for clients within two weeks. Sometimes faster. ---------------------------------------------------- Level 2: Feed The Microbiome (Weeks 1-4 And Ongoing) ---------------------------------------------------- ​ Now you start giving your gut bacteria what they need to thrive. Prioritize fiber and plant diversity. People who eat 30 or more different plant foods per week tend to have significantly more diverse microbiomes than those eating fewer than 10, even when total plant volume is similar. Diversity of species matters more than sheer quantity. Aim across what researchers call the Super Six: vegetables, fruits, whole grains, legumes, nuts and seeds, and herbs and spices. Mixed veggie bags, bean medleys, and spice blends make this easier than it sounds. Add prebiotic fibers. These are the specific fibers that feed your beneficial bacteria. Think onions, garlic, leeks, asparagus, slightly green bananas, oats, beans, lentils, and Jerusalem artichokes. If you need supplementation, use psyllium husk or chia seeds. Fiber boosts short-chain fatty acid production, which supports your colon cells and improves barrier function. Target 25-35 grams of fiber per day, but build up slowly week over week. Going from 10 grams to 35 overnight will create more gas, not less. (I learned that the hard way.) Include fermented foods. Daily servings of live-culture yogurt, kefir, kimchi, sauerkraut, miso, or tempeh are associated with improved microbiome diversity and lower inflammatory markers. A simple starting point: one cup of kefir plus a few tablespoons of sauerkraut each day. A broad-spectrum probiotic supplement can be reasonable for 8-12 weeks if you're symptomatic, but the research is strain-specific. It's not a substitute for the food-first approach. ----------------------------------- Level 3: Lifestyle Levers (Ongoing) ----------------------------------- ​ Your gut doesn't exist in isolation. These habits shape your microbiome as much as food does. Sleep. Short sleep and circadian disruption alter gut bacteria composition and increase inflammatory markers. Aim for 7-9 hours on a consistent schedule. Morning light exposure and limiting late-night eating both support your circadian rhythm, which directly affects gut function. Exercise. Regular moderate exercise is correlated with greater microbiome diversity and improved gut motility. The sweet spot: 150-300 minutes per week of low-to-moderate cardio, plus strength training 2-3 times per week. Stress management. Chronic stress changes gut motility, increases permeability, and alters your microbiota through the gut-brain axis. This is one of the most underrated gut health interventions. Five to ten minutes daily of breathwork, meditation, or a low-intensity walk can shift the balance. Meal hygiene. Chew your food thoroughly. Sit down. Take a breath before eating. This sounds trivial, but your nervous system needs to be in a relaxed state to digest properly. Wolfing down lunch at your desk while answering Slack messages is one of the most common and most fixable gut disruptors I see with clients. -------------------------------------- Tier 4: Targeted Support (When Needed) -------------------------------------- Some people need more than lifestyle changes. If you've been consistent with Levels 1-3 for four or more weeks and still have significant symptoms, it's worth working with a clinician who can run targeted tests: * Fecal calprotectin to measure intestinal inflammation * Breath tests for bacterial overgrowth * Celiac screening if indicated Short-term protocols like a low-FODMAP elimination diet can help identify specific triggers, but they should be guided and temporary. Long-term restriction without guidance often creates more problems than it solves. ****************** The Bigger Picture ****************** Your gut health isn't a separate project from everything you've worked on. It's connected to your energy, your mental clarity, your immune system, body composition, and how you feel when you wake up in the morning. The protocol isn't complicated: * Remove what's damaging it. * Feed it what it needs. * Support it with sleek movement and stress management. * Get help if the basics aren't enough. I spent years thinking bad gas was just who I was. Turns out my body had been sending me a signal the whole time, and I wasn't listening. Most of us have signals like that. Once you start listening to your body, you can start taking steps to give it what it needs. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/0vu59q6olos9h93lv77slhvw6zevdinh7ggke/6qheh8hl89re08hoh3/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. 90 minutes a week is all you need to get in great shape and reach your fitness goals. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/0vu59q6olos9h93lv77slhvw6zevdinh7ggke/6qheh8hl89re08hoh3/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/0vu59q6olos9h93lv77slhvw6zevdinh7ggke/p8heh9h4wq6o8vbqhz/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 540,755+ subscribers​ ( https://986419df.click.convertkit-mail4.com/0vu59q6olos9h93lv77slhvw6zevdinh7ggke/kkhmh6hn0xwvz5blhm/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/0vu59q6olos9h93lv77slhvw6zevdinh7ggke ) | Update your profile ( https://preferences.convertkit-mail4.com/0vu59q6olos9h93lv77slhvw6zevdinh7ggke ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/qvh8h7hdm55e5ralhl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWp1bHktMTB0aC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The hidden reason your healthy diet isn't working * How to build muscle without doing a single rep * The mouse I use when home or traveling Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/n2hohvhv9pp2pef6h3/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/n2hohvhv9pp2pef6h3/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/n2hohvhv9pp2pef6h3/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, Hello from New York. I'm in town for the Mavik conference, where I'm doing a fireside with Gary Brecka. I posted the other day about meeting a 98-year-old while getting a haircut. I asked him the same thing I ask every centenarian I meet: "What's your secret?" His answer: "Scotch." We both laughed. I think he was at least half serious. It reminded me of a woman I met on the North Shore of Hawaii. 104 years old, eating tacos and drinking a margarita. To be clear, I'm not saying alcohol makes you live longer. It's a toxic substance. But I can't ignore what these 2 had in common: they were smiling, they were happy, and a drink seemed to help them relieve stress and enjoy the day. Most of what extends lifespan will come from medical breakthroughs, not minor tweaks. That's why I focus on healthspan instead. There's no point living to 120 if 20 of those years come with a low quality of life. Should you drink to live longer? That's not my call to make. But maybe happiness counts for more than we think. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ------------------------------------------------------ 1. New Study Shows Why Your Healthy Diet Isn't Working ------------------------------------------------------ Image courtesy of Nature ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/wnh2hghq2ppmpnu7h3/aHR0cHM6Ly93d3cubmF0dXJlLmNvbS9hcnRpY2xlcy9zNDE1NjQtMDI1LTAyMTk3LXo= )​ The common advice you hear from grandma is to eat your fruits and veggies. But what if she was only half right? A new study from Nature Microbiology found that your gut bacteria transform over 775 plant compounds into forms your body can actually use. About 67% of all gut bacterial enzymes are involved in this process. When researchers compared healthy people to those with gut-related diseases, the sick group had a significantly reduced ability to convert healthy food into beneficial compounds. Fruits and vegetables protected against gut inflammation, but only when healthy gut bacteria were present. Without them, the protection mostly disappeared. Something I tell clients: eating healthy is only half the equation. You also need to take care of the system that processes what you eat. Fermented foods, fiber diversity, and minimizing unnecessary antibiotics are a start. In the next High Performance Journal, I'll share a full guide on building amazing gut health. ------------------------------------------------- 2. How To Build Muscle Without Doing a Single Rep ------------------------------------------------- Image courtesy of Canadian Science Publishing ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/08hwh9h2655n5rclh6/aHR0cHM6Ly9jZG5zY2llbmNlcHViLmNvbS9kb2kvMTAuMTEzOS9hcG5tLTIwMjUtMDIzOA== )​ Most people assume you need full reps through a full range of motion to build muscle. Turns out that might not be true. A recent study had trained lifters do leg extensions with one leg using full reps and the other using isometric holds, pushing against an immovable machine with the knee fully bent. After 6 weeks, both legs grew almost identically. The isometric leg actually trended higher (1.9% vs 0.8%), but the difference was too small to be statistically clear. The key: the holds were done at long muscle lengths near the bottom of the movement. Multiple studies have shown that training in a stretched position drives more growth than shortened positions. I'm not saying ditch full reps. But if you're injured, traveling, or short on equipment, isometric holds at long muscle lengths are a legit tool for building muscle. This lines up with something I believe more and more: we don't know as much about lifting as we think. Isometrics, rest-pause training, myo-reps ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/m2h7h5h36pp2p4cmhz/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9uZXctd2F5LXRvLWJ1aWxkLW11c2NsZS1pbi0zMy1taW51dGVzLWZsYXQ= ) ... I've used all of these to build muscle at 46. There are many ways to skin a cat, and isometrics might be one of the most underrated. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ My travel desk setup has 3 things: a laptop stand, a keyboard, and a mouse I refuse to leave home without. It's the Logitech MX Master 3S ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/e0hph7h73ggmgzh8h9/aHR0cHM6Ly9hbXpuLnRvLzR5cUNvSnM= ). I've got an affiliation with the brand. I just think it's the best wireless mouse I've ever owned. It tracks on almost any surface, so I never pack a mousepad. The scroll wheel spins free when you flick it, which sounds like a gimmick until you're flying through a 40-page doc. The best part is the shape fits your hand so long sessions don't wreck your wrist. If your mouse is due for an upgrade, this is the one. You can check it out over here ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/e0hph7h73ggmgzh8h9/aHR0cHM6Ly9hbXpuLnRvLzR5cUNvSnM= ). ---------------------------------------- Client of the week - Henry, Entrepreneur ---------------------------------------- ​ Henry is an entrepreneur who struggles with low energy and a beer belly. He wanted to get in shape to improve his health, boost his energy levels, and become a 2.0 version of himself. In 12 weeks, he lost 34 pounds and 7 inches from his waistline, and his energy levels are through the roof! Here's how we did it: * We traded cardio sessions for strength training to build muscle and boost metabolism. * We automated his diet from hyper-processed foods to single-ingredient, nutrient-dense sources. * Slowly but surely, we changed his mindset to craving exercise and eating healthy foods. The best part is he's feeling more confident in himself and is enjoying his newfound energy levels. ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/n2hohvhv9pp2pef6h3/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "We must all suffer one of two things: the pain of discipline or the pain of regret" ​ ― Jim Rohn I was on the Mastermind call with our coaching clients, and we got to the topic of creating change. I told them, "Change is going to hurt. No version of it feels comfortable, but staying the same hurts too. It just sends the bill later in the form of regret." You're going to feel pain either way. You might as well choose the pain that pays you back. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/x0hph6hev66kvzs5h9/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46/x0hph6hev66kvzs5h9/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. 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Gut microbiome-mediated transformation of dietary phytonutrients is associated with health outcomes. Nat Microbiol 11, 94–110 (2026). https://doi.org/10.1038/s41564-025-02197-z * Dorian Varovic, Kristian Zganjer, Milo Wolf, Patroklos Androulakis-Korakakis, Brad J. Schoenfeld, and Pavle Mikulic. 2025. The effects of long muscle length isometric versus full range of motion isotonic training on regional quadriceps femoris hypertrophy in resistance-trained individuals. Applied Physiology, Nutrition, and Metabolism. 50: 1-14. https://doi.org/10.1139/apnm-2025-0238​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46 ) | Update your profile ( https://preferences.convertkit-mail4.com/n4ur3ewz5ztvhxzp3n0t6h67g2qxxilhell46 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/8kuwprkx0xsoh2mz9r3fkhko7emklu3hz332v/l2hehmhlm2l7eoa6hl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtY29tcGxldGUtZ3VpZGUtdG8tcmV2ZXJzaW5nLWluc3VsaW4tcmVzaXN0YW5jZQ== )​ Only 12% of Americans are metabolically healthy. The other 88% have at least one marker that causes them to be insulin resistant. Insulin resistance is not a middle-aged problem anymore. NHANES data on adults 18 to 44 found roughly four in ten are already insulin resistant, most of them having no idea. Endocrinologists at Yale state that if you reverse insulin resistance, you also reverse type 2 diabetes, greatly reduce your risk of heart disease, fatty liver disease, and even certain types of cancers. The great news is it's reversible. In today's newsletter, I want to share with you the protocol we use to help clients reverse insulin resistance in 120 days or less. You ready? Let's go 🔥 --------------------------- What is Insulin Resistance? --------------------------- ​ Insulin shuttles glucose out of your blood and into your cells for energy. When you're insulin sensitive, a small amount of insulin does the job. Glucose gets used, energy stays steady, and fat storage stays regulated. When you're insulin-resistant, your cells stop listening. Your pancreas compensates by producing more insulin to force the glucose in. This means blood sugar stays elevated longer after meals because high insulin blocks fat breakdown, making you stay stuck in storage mode even while eating reasonably well. This is why so many high performers feel like they're doing everything right and still can't lose the belly fat. The body isn't broken. It's responding exactly the way an overloaded system responds. Symptoms of Insulin Resistance ------------------------------ * Afternoon brain fog * Waking up tired after eight hours of sleep * Getting hungry again shortly after a full meal * Cravings that show up even when you're not hungry * Skin tags or darkened patches at the neck or armpits * Belly fat that won't move no matter how disciplined you are * Energy crashes an hour or two after eating, especially carb-heavy meals No Single Biomarker Tells The Whole Story ----------------------------------------- The number most people check for is fasting glucose to see if it's normal, but it's often the last thing to shift. By the time it's elevated, you've likely been insulin-resistant for years. Insulin resistance shows up as a pattern across several markers before it shows up in any one of them: * Fasting insulin, often the earliest signal * HOMA-IR, a calculated ratio of the two above * Triglyceride to HDL ratio, a useful low-cost proxy * Fasting glucose and HbA1c, later-stage indicators * Waist-to-height ratio, keep your waist under half your height No single marker predicts insulin resistance. It's the combination that tells the whole story. ----------------------------------------------------- The 4 Pillar Protocol To Reversing Insulin Resistance ----------------------------------------------------- Sleep: Aim for 7 to 9 hours, consistently. One bad night measurably lowers insulin sensitivity the next day through stress hormones and appetite regulation. If you snore or feel excessively tired during the day, get sleep apnea checked, it's tightly linked to insulin resistance and often missed. Keep sleep and wake times consistent, and get morning light early. Movement: Separate from your workout. Long stretches of sitting blunt glucose clearance even if you trained that morning. Get up for a few minutes every 30 to 60 minutes when you can. And walk for 10 to 15 minutes after meals, the single easiest lever on this list. Post-meal movement uses glucose directly through muscle contraction, no insulin required, and it blunts the spike from the meal you just ate. Diet: Low-carb, not no-carb. Your body's ability to clear glucose is temporarily impaired, so the fix is reducing the load, not eliminating carbs. Favor fiber-rich, minimally processed foods, and pair carbs with protein and fat to blunt the spike. Keep your eating window aligned with your body clock: earlier breakfast, last meal 3 to 5 hours before bed. This is the same 90/10 approach I coach everywhere else: a lighter load while your body relearns how to respond to insulin, not a permanent restriction. Exercise: Weights and walking are the foundation. Resistance training builds muscle, your body's biggest glucose sink, more places for glucose to go that aren't your fat cells. Aerobic training pulls glucose into muscle through a pathway that doesn't need insulin at all, working around the exact block you're dealing with. Sprinting or HIIT is optional, useful once the base is in place. Consistency beats intensity, ten minutes daily beats one heroic hour once a week. The Lesser Known (Yet Effective) Levers To Reversing Insulin Resistance ----------------------------------------------------------------------- Treating sleep apnea aggressively if you have it: Beyond a CPAP machine, weight loss and airway treatment can meaningfully improve insulin resistance on their own. Managing your stress: Chronic stress keeps cortisol elevated, and elevated cortisol worsens insulin resistance directly. Protecting recovery time isn't soft, it's mechanistic. Target visceral and liver fat specifically: Reducing alcohol and fructose intake moves these fat stores more than weight loss alone, and they're the deposits most tightly linked to insulin resistance. Supplements to take: Magnesium glycinate to support stress resilience and insulin signaling, vitamin D from sun or supplements to optimize hormonal and metabolic health, and omega‑3s plus psyllium husk to reduce inflammation and improve glycemic control via increased fiber and slower glucose absorption. -------------------------------------------------- How Garret Reversed Insulin Resistance in 120 Days -------------------------------------------------- ​ When we worked with Garrett, his first red flag was his waist-to-height ratio. It was above 0.5. When we checked his blood work, his fasting insulin, HbA1c, and HOMA-IR all pointed in the same direction. He was already exercising, but it was the wrong type of exercise, so we shifted the balance towards lifting and walking, which actually drives glucose disposal. We also changed his eating, which was erratic, and built a schedule around his circadian rhythm, with his last meal coming at least three hours before bed. His meals were built around foods that support his gut health. Finally, we fixed his sleep from inconsistent nights to a quality 7-8 hours. 120 days later, in his words, this was one of the most transformational processes he's ever gone through. ************** What To Expect ************** Yale's research on this exact mechanism found meaningful shifts within 8-12 weeks under controlled conditions. In the real world, with a full life running around it, Garrett's 16-week days are a more realistic benchmark, and it worked. Either way, this is not a race. You didn't get insulin resistant overnight, and you won't reverse it overnight either. But the body that feels like it's working against you can become the body that works with you again. Work on these four foundations, and above all else, focus on consistency. Do this for 120 days, and your future self will thank you. Onward and upward. 🚀 - Dan P.S. We've got 6 spots left for our Lean Body Mastery program coaching group in July. If you're an entrepreneur with 15 or more pounds to lose, you may be surprised by what's possible in 16 weeks. If you're carrying 20 or more pounds, you're sitting on a gold mine of untapped energy, focus, and performance you haven't touched yet. My team and I will work with you directly to lose the weight without spending hours in the gym or giving up the foods you actually enjoy. We've done this with entrepreneurs across dozens of industries, and the results follow the same pattern every time. If you're serious about being in your best shape, reply to this email with "COACH" and I'll send you the details. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/8kuwprkx0xsoh2mz9r3fkhko7emklu3hz332v ) | Update your profile ( https://preferences.convertkit-mail4.com/8kuwprkx0xsoh2mz9r3fkhko7emklu3hz332v ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d/owhkhqhwm5px5puvh3/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWp1bHktM3JkLTIwMjY= )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * Take this test to predict how long you'll live * A new drug that prevents muscle loss * The blood test I take every 4-6 months Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d/z2hghnhe20n506bphv/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d/z2hghnhe20n506bphv/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d/z2hghnhe20n506bphv/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, This week I made a boo-boo. It was a mistake that could have been easily avoided if I just sat down and committed to doing the work. Instead, I took the shortcut, got burned in the end... and that's okay. In the process of getting what you want out of life, you will get hit. You will make mistakes. Our job is to be resilient and to learn from those times. The most expensive mistake is one you never learn from. The next time you get hit, don't whine, don't complain, don't feel sorry for yourself. Dust yourself off, learn from your mistake, and use it to propel you forward. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ------------------------------------------------------ 1. The Fitness Test That Predicts How Long You'll Live ------------------------------------------------------ ​ Danish researchers tracked a group of middle-aged, healthy men for 46 years. At the start, they measured each man's cardiorespiratory fitness on a bike test. Then they just waited and watched. The men in the top fitness bracket lived nearly 5 years longer on average than the men in the bottom bracket. And it wasn't a cliff, it was a slope. Every small bump in fitness bought more time. Roughly 45 extra days of life for each single-unit gain in VO2max. Researchers even checked whether this was just healthy people happening to be fit. They removed everyone who died in the first decade, and the pattern held. They found fitness wasn't a symptom of health. It was the driver. Your doctor checks your blood pressure and cholesterol every year. Almost nobody checks your VO2max despite it being a leading indicator for longevity. Speaking of which, I'm about to run my own experiment. Starting this week, I'm cycling every day for 30 days on a new AI-powered bike. Going to track my VO2max, heart rate, and HRV the whole way. I'll share the results when I get them. --------------------------------------- 2. A New Drug That Prevents Muscle Loss --------------------------------------- ​ If you've heard of GLP-1s, you've probably heard of the trade-off: fast fat loss, but also fast muscle loss. Research shows 25 to 40% of the weight loss on these drugs is lean mass, not fat. A new Phase 2 trial just tested what seems to be an effective fix. Researchers added an experimental drug called apitegromab, which blocks myostatin (the protein that limits muscle growth), to tirzepatide in 102 adults with obesity. After 24 weeks, both groups lost about the same total weight. But the apitegromab group lost nearly half as much muscle. Fat made up 85% of their weight loss, compared to 70% in the placebo group. Mind you, this is early, it's also funded by the drug's maker, and it's still years from approval. I also want to mention that it won't replace lifting weights, but it does point to where GLP-1 treatment is headed: fat loss without ruining your metabolism along the way. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ One of the best things I've done for my health has nothing to do with training or nutrition. It's getting my blood work done every 4 to 6 months. You can look healthy on the outside and still be off on the inside. My first panel came back with elevated HbA1c, despite feeling fine and looking the part. Blood work catches what the mirror can't. This is why I trust Superpower ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d/p8heh9h4w8mr8ocqhz/aHR0cHM6Ly9zdXBlcnBvd2VyLmNvbS8_dmlhPWRhbi1nbw== ). They give you a real, deep look at your biomarkers, then their AI coach pulls it all together into recommendations based on your actual data, giving hyper-personalized recommendations on improving your health. I know their founder, Max, and I've seen the platform get sharper over time while lowering their prices. As a reader here, use the code DANGO, and you get a free at-home lab test with your membership. ​Click here to check them out ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d/p8heh9h4w8mr8ocqhz/aHR0cHM6Ly9zdXBlcnBvd2VyLmNvbS8_dmlhPWRhbi1nbw== )​ ------------------------------------------- Client of the week - Daniel, Business Owner ------------------------------------------- ​ Dan is an entrepreneur who struggled with his weight after years of putting his business first. His goal was simple: lose the excess weight, get rid of his belly, and regain the energy to perform at his best. In just one year, he’s lost 54 lbs and reached his leanest physique since college. Here’s how we did it: * Focused on progressive strength training to preserve muscle while losing fat * Built a high-protein, nutrient-dense nutrition plan that fit his lifestyle * Created sustainable routines that improved his sleep and recovery The biggest reason for his success? Dan stayed committed, trusted the process, and showed up consistently. The result is more than a transformed body, it’s a healthier, higher-performing life. Amazing work, Dan! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d/z2hghnhe20n506bphv/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "It's not about how hard you hit. It's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward." ​ ― Sylvester Stallone (as Rocky Balboa) On the road to getting the things you want, you will get hit, and you will get hit hard. That is a part of the game. The people who make it out on the other end are those who get hit, dust themselves off, learn from their mistakes, and keep on moving forward As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d/6qheh8hl80zx08foh3/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d/6qheh8hl80zx08foh3/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d/z2hghnhe20n50zsphv/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 540,755+ subscribers​ ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d/p8heh9h4w8mr8vfqhz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? 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Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018;1(6):e183605. doi:10.1001/jamanetworkopen.2018.3605​ * Pratley, R.E., Denham, D.S., Trivedi, R. et al. Apitegromab for lean mass preservation during tirzepatide-induced weight loss: a randomized, double-blind, placebo-controlled phase 2 trial. Nat Med (2026). https://doi.org/10.1038/s41591-026-04440-4​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d ) | Update your profile ( https://preferences.convertkit-mail4.com/38ugd6k7l7bkh2ezddpirh4md45pgb7h5007d ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/qdu2gzenonh7h49r2ewclh8g404z8t4hlgg37/08hwh9h26gk45wtlh6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtd2VpZ2h0LWxvc3MtbGllLW5vLW9uZS10YWxrcy1hYm91dC1hbmQtaG93LXRvLWZpeC1pdA== )​ If you've been trying to lose the same 20 to 30 pounds more than once, it isn't your fault. The lie that's been sold to you is that once you lose the weight, it's gone forever. But, in reality, that's just phase 1. In our coaching practice, we use a 3-phase approach to health transformation: * Phase 1 is the Foundation phase where you get your body metabolically healthy * Phase 2 is the Bridge phase where you reverse diet and let hormones stabilize * Phase 3 is the Lock In phase where you sustain and optimize. Most people focus on Phase 1 and disappear. That's why the weight comes back. The most important phase is the Lock In phase. It's where most of your energy should be directed if you want to stay lean for the rest of your life. There are 6 science-based secrets to making that part a success, and, in today's newsletter, I'll show you what separates people who keep the weight off from everyone else. You ready? Let's go 🔥 ********************************************************** The 6 Secrets To Losing And Keeping The Weight Off Forever ********************************************************** --------------------------------- 1. You need to restrain the brain --------------------------------- ​ You are living in the most aggressive food environment in human history. Everything around you is engineered to get you to eat more. Willpower does not win that fight. The environment is built to outlast it. If you don't have a system that restrains your brain, the environment wins every single time. You need to find some form of restriction (calorie counting, time-restricted feeding, etc.) that works long-term and is the one that feels least restrictive to you. Mark was a CEO who had lost 40 pounds twice and gained it back twice. His diet wasn't the issue. He was trying to eat like a bodybuilder while running a billion-dollar operation, and his rigid plan didn't work with his lifestyle. We didn't change what he ate. We built a food schedule around his trading hours: 3 meals, set times, no rules on food type. The structure did the restraining so his willpower didn't have to. Two years later, the weight is gone, and he hasn't thought about it since. That's what the right system feels like. ---------------------------- 2. Build your body dashboard ---------------------------- ​ People who maintain their weight long term share one consistent behavior: they self-monitor. The mistake most people make is stopping the moment they reach their number, and it's the exact moment you need it most. I call this your body dashboard, where we measure using the scale, your waist measurement, body fat percentage, your bloodwork, and progress photos. You need a few signals you check on a regular basis so you catch drift before it becomes a regain. Jordan was an author who came to us with 50 pounds to lose. He told me health was a priority. I asked when he'd last stepped on the scale. He hadn't in months because he was scared of what it would say. I gave him one task: weigh himself every day for 2 weeks. No diet changes, no new workouts. Just tracking. He lost 5 pounds in two weeks from awareness alone. You can't manage what you don't measure. If you're not tracking it, it isn't really a priority. Pick two or three numbers, check them on a schedule, and let your dashboard keep you honest. ------------------------ 3. Use the "Wave Method" ------------------------ ​ Here's what nobody tells you: your body fights back. When you lose significant weight, ghrelin spikes, leptin drops, and your metabolism slows. Your body reads weight loss as a survival threat and does exactly what it's designed to do. Most people hit this wall, mistake it for lost discipline, and push harder but give up in the end. The fix is what we call at High Performance Founder Coaching: The Wave Method. This means aiming for 10-12% of weight loss at a time. Neil was a successful entrepreneur who tried to lose 50 pounds in one shot. He stalled at 30 and rebounded back to 45. When he came back to us, we stopped trying to go from point A to point Z in a straight line. We lost 10-12% of his body weight, then took a deliberate diet break, sometimes as long as the drop phase itself, to let his hormones settle and his body acclimate to the new weight. Then we went again. It takes longer. That's the point. Neil has maintained 47 pounds of weight loss for three years. -------------------------- 4. Live by the 90/10 ratio -------------------------- ​ Rigid diets fail. The research is detailed. All-or-nothing eating is one of the strongest predictors of long-term failure, because the moment you break a strict rule, your brain reads it as total collapse and you eat like the diet restarts Monday. Ashley was a real estate agent doing 50-hour weeks. She'd lose weight, life would get busy, every dinner felt like she was blowing it, and she'd go off the rails and start over. We gave her the 90/10 ratio: 90% of calories from whole, single-ingredient, high-protein foods. 10% from whatever she wants. The client's dinner, the birthday cake, the Saturday night out. That 10% was not cheating. It's part of the plan. Once Ashley understood she was never fully "on" the rails, she stopped falling off them. You don't need a perfect diet. You need one with planned imperfection built in. That's what holds for life. -------------------------------- 5. Set a floor for your movement -------------------------------- ​ Exercise is not great at helping people lose weight, but it's amazing at helping people keep it off. When you lose weight, your body doesn't just suppress appetite. It makes you move less. Spontaneous movement drops. You sit more, fidget less, and burn fewer calories without noticing. This is why we set a floor for your movement. Josh was an operator who traveled constantly. He lost 28 pounds, then got busy. 6 months later, he'd gained back 22. When he came to us, we didn't build a complicated training plan. We set 2 non-negotiables: * 8,000 steps a day * Two 30-minute strength sessions a week Eighteen months later, he's at 15% body fat and still there. He didn't need more time in the gym. He needed a floor that was impossible to skip. Find your minimum and protect it like it's the most important thing on your calendar. If you want to keep the weight off, it is. ----------------------------------------------- 6. You can't be the same person at a new weight ----------------------------------------------- ​ This is the one that makes everything else stick. A systematic review of people who lost significant weight and kept it off found one consistent differentiator: they formed a new identity during the process. Their internal story shifted from "I'm trying to be healthier" to "this is just who I am." Paul was a serial entrepreneur in his late 50s. Lost 35 pounds, gained back 30, and came back to us when he was serious about keeping it off. This time we didn't start with a better protocol. We started with identity. We called him a mental athlete. He said it to himself, to his family, to his team. He acted like it before it felt true. Then it became true. 3 years on, he's leaner and more capable than he was in his 40s. You cannot take the old version of you into your new body. At some point, the behaviors have to become who you are. ***************************************************************** Stop Focusing On Losing Weight. The Real Reward Is Keeping It Off ***************************************************************** Most fitness content is built around Phase 1. "Lose 30 pounds in 12 weeks" sells better than "here's how to keep it off for the next decade." While that is important, the Lock Phase is where your life actually changes for good. Your job is to focus on the process but keep an eye on the real prize. Weight loss is NOT the destination. It's the side effect of becoming someone who no longer has to think about it. Onward and upward. 🚀 - Dan P.S. I'm opening a new Lean Body Mastery coaching group for July. If you're an entrepreneur with 15 or more pounds to lose, you may be surprised by what's possible in 4 months. If you're carrying 20 or more pounds, you're sitting on a gold mine of untapped energy, focus, and performance you haven't touched yet. My team and I will work with you directly to lose the weight without spending hours in the gym or giving up the foods you actually enjoy. We've done this with entrepreneurs across dozens of industries, and the results follow the same pattern every time. Just reply with "RESULTS," and I'll send you the details. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/qdu2gzenonh7h49r2ewclh8g404z8t4hlgg37 ) | Update your profile ( https://preferences.convertkit-mail4.com/qdu2gzenonh7h49r2ewclh8g404z8t4hlgg37 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/7qh7h8h92009x4fzh3/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWp1bmUtMjZ0aC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The exercise that saved my lower back * The EXACT amount of sleep needed to slow aging * A thread every person over 30 needs to read Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/p8heh9h4w994p4aqhz/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs lose fat, slim their waistlines, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/p8heh9h4w994p4aqhz/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/p8heh9h4w994p4aqhz/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, The other day, I saw someone online questioning why they should work out on vacation. I had to chime in. I asked them one simple question: "Do you stop brushing your teeth when you go on vacation?" Obviously, no (I hope). We need to stop thinking about exercise as a tool to achieve an outcome (ie, lose fat, build muscle, look good, etc.) Start thinking about it as basic human hygiene. In today's world, it's as essential as brushing your teeth. Treat it as a foundation of being a high-performing human being. Should you work out on vacation? I'm not here to tell you what to do. But for me? Absolutely. Not to lose fat. Not to build muscle. Just to maintain the baseline that makes me feel like myself. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ---------------------------------------- 1. The Exercise That Saved My Lower Back ---------------------------------------- Gif courtesy of strength log In my 20s and 30s, I dealt with severe chronic low back pain. Whenever I stood up from a chair, I looked like an eighty-year-old man who had just had hip surgery. I remember going to a chiropractor, and his prescription was that I needed to get my back adjusted every week for $75 a pop. As a struggling personal trainer at the time, I said, “Screw that, I’m going to find my solution.” Then I found Dr. Stuart McGill's Big 3: the curl-up, bird dog, and side plank. ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/58hvh7hgd55g43b6hp/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3Bvc3RzL2NvYWNoZGFuZ29faS1kby10aGVzZS0zLWV4ZXJjaXNlcy1yZWxpZ2lvdXNseS1mb3ItbXktYWN0aXZpdHktNzExNDU4MDIyMDk1NDc0Mjc4NC1tY3R1 ) These exercises were designed to stabilize the muscles around your spine, and they worked. But stabilizing a weak structure only gets you so far. You eventually need to strengthen it, and that's where the back extension comes in. One important nuance: this isn't about bending your spine back as far as it'll go. You want to hinge at your hips and squeeze your glutes to raise your body. Stop when you're parallel to the floor. Overextending the lumbar spine is exactly what causes the problems you're trying to fix. Done right, the back extension builds the posterior chain, protects the spine, and trains the muscles that hold you upright all day. Stabilize first. Strengthen the second. That's how I saved my lower back. ------------------------------------------------- 2. The EXACT Amount Of Sleep Needed To Slow Aging ------------------------------------------------- Photo courtesy of Nature ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/g3hnh5hm8eem0wirhn/aHR0cHM6Ly93d3cubmF0dXJlLmNvbS9hcnRpY2xlcy9zNDE1ODYtMDI2LTEwNTI0LTUvZmlndXJlcy8x )​ How much sleep do we need to be healthy and slow aging? A new study published in Nature put a number on it. Researchers analyzed data from 500,000 people and built biological aging clocks for 17 different organs. The results showed a clean U-shape: sleeping too little or too much makes your organs age faster, with the sweet spot between 6.4 and 7.8 hours per night. Sleeping under 6 hours was linked to a 50% higher risk of early death. Sleeping more than 8 hours was not much better. Keep in mind that range refers to actual sleep, not time in bed. If it takes you 30 minutes to fall asleep, you are not getting 8 hours. You are getting 7.5 hours, maybe even less. If you wake up at 2:00 a.m. and lie there for 20 minutes, that counts too. Most people overestimate how much they sleep by 30 to 60 minutes. You do not need to obsess about the exact number. If you are in bed for 8 hours and still waking up groggy, the issue is probably not how long you slept. It is how well you slept ******************************* ❤️ My Favourite Thing this Week ******************************* Howard Luks MD--> @hjluks Don’t let your life 'narrow'. I’ve been an orthopedic surgeon for 30 years. The thing I watch happen to people — more than any injury or surgery — is what I call the narrowing. Most of my patients have no idea it’s happening. They think it’s just aging. It’s not... ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/n2hohvhv9nnvlzh6h3/aHR0cHM6Ly94LmNvbS9oamx1a3Mvc3RhdHVzLzIwNjkwODM2MTc0MTA1NjgzNjg_cz0yMA== ) 3:42 PM • Jun 22, 2026 576 Retweets 7267 Likes Read 200 replies ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/n2hohvhv9nnvlzh6h3/aHR0cHM6Ly94LmNvbS9oamx1a3Mvc3RhdHVzLzIwNjkwODM2MTc0MTA1NjgzNjg_cz0yMA== ) ​ Dr. Howard Luks has been an orthopedic surgeon for 30 years, and I’m also lucky to call him my internet friend. He recently shared a thread about the thing that happens to people more than any injury or surgery: what he calls “the narrowing.” The "narrowing" is a slow, gradual shrinking of what your body allows you to do, or what you assume you should be able to do at your age. You used to carry four grocery bags, now you carry two. You used to be able to sit on the floor, but now you take a chair. Nobody decides to narrow their life. The body quietly loses capacity when you challenge it less, and your choices adjust accordingly. Over a few years, the smaller version becomes your new normal. Yes, there is some real, unavoidable decline. Your VO2 max, strength, and power can drop faster after 50, but these can also be maintained. The unavoidable part is only a small fraction of what most people are actually losing. The rest is disuse. Trained adults in their 70s often outperform untrained adults in their 50s. The narrowing is not a schedule, it’s a choice, even when it doesn’t feel like one. Your job, if you choose to accept it, is to fight the narrowing of your life by maintaining the foundations of physical and mental health, and by not falling for the lie that aging leads to a lower quality of life ---------------------------------------- Client of the week - Ethan, Entrepreneur ---------------------------------------- ​ Ethan is an entrepreneur who came in struggling to stay consistent with both workouts and nutrition. He wanted to lose weight, boost his energy, and finally lock in a routine that stuck. In just a few months, he’s lost 28.4 lbs, dropped 5.5 inches off his waist, and now consistently hits his workouts and macros every week. The result? He’s feeling stronger, leaner, and more energized across the board. Here's how we did it: * Focused on simple, effective strength training * Dialed in a macro-based nutrition plan that fits his lifestyle * Built accountability into his weekly routine for lasting momentum Ethan didn’t just make a change, he made it stick. Outstanding work, Ethan! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/p8heh9h4w994p4aqhz/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ “For the unlearned, old age is winter; for the learned, it is the season of the harvest.” ​ ― Hasidic saying The Greeks have a term for when a person crosses into mid-age: Metanoia It means a profound, transformative change in one's heart, mind, or way of life. Reaching this point is not a death sentence but an opportunity to take what you've learned to create new beginnings. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/wnh2hghq2rrqllu7h3/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/wnh2hghq2rrqllu7h3/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/08hwh9h26mm2p8ulh6/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 540,755+ subscribers​ ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/8ghqhoho6ggo8ehkhw/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/l2hehmhlmoolpnc6hl/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/e0hph7h73kk7z2h8h9/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/p8heh9h4w994e4fqhz/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/x0hph6hevnnem9t5h9/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r/kkhmh6hn088np4ilhm/bWFpbHRvOj9zdWJqZWN0PUNoZWNrJTIwdGhpcyUyMG91dCZib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWls ) PS: You have referred 0 people so far ​ ---------- References ---------- * The MULTI Consortium, O’Toole, C.K., Song, Z. et al. Sleep chart of biological ageing clocks in middle and late life. Nature (2026). https://doi.org/10.1038/s41586-026-10524-5 Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r ) | Update your profile ( https://preferences.convertkit-mail4.com/lmulpxw272amhn8vm2nc6h8wzngglbgh7pp5r ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v/x0hph6hevdmr93u5h9/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW0tNDYtaGVyZS1zLWhvdy1pLW0tYnVpbGRpbmctbXktaG9tZS10by1yZWFjaC0xMjA= )​ Imagine walking into a home and your shoulders drop. You breathe a little deeper. Is that the taste of clean air? Something inside of you settles, and you don't know why. You walk into another one, and it’s just as beautiful. Everything is in its place, yet something feels tight. You sleep poorly there, and you’re wired and drained at the same time. After over a decade of owning my own home, I realize environment is the invisible hand that quietly shapes your health. A healthy home comes down to 2 things working together: * The Science: clearing out what quietly harms you the toxins in your air and water, the BPA and phthalates leaching from your plastic, the mold you can't see. * The Art: arranging the space so the energy in it feels good the moment you walk in. In today’s newsletter, I’ll cover both. In each room below, I’ll start with practical fixes, then share a tip for boosting the energy of the space or, as us Chinese folk like to call it, Feng Shui. You ready? Let's go 🔥 --------------- The Family Room --------------- ​ This is a room where the family connects and decompress, and it's usually the first thing that greets you when you walk in the door. Start with the senses. Clutter is not just ugly. A room full of visual noise keeps your brain in a quiet hum of unfinished business, and that hum is a small, constant stress signal. A recent study showed women feel this stress way more than men. Use a good HEPA air purifier with a carbon filter. This removes dust allergens and the off-gassing from furniture and other electronics. Here's the one I recommend. ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v/6qheh8hl864kn0soh3/aHR0cHM6Ly9qYXNwci5jby9wcm9kdWN0cy9haXJzY3J1YmJlcj9yZnNuPTg2MTc0ODYuYmE3N2Nj )​​ ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v/25h2hoh3p0xv49f3h0/aHR0cDovL2phc3ByLmNvL2Rhbmdv )​ When the weather allows, open the windows. Stale indoor air is the default, and it’s worse than most people assume. Feng shui tip: This is the room for connection. Angle the seating so people face one another, not just the screen, and add a plant or two to keep the energy in the room feeling alive. ----------- The Kitchen ----------- The kitchen was the first room I overhauled in my place, and it’s still the one I’d start with. It carries the biggest potential for toxic load in the house, and that hides in the things you touch every day. Cookware comes first. Old nonstick pans can shed toxic compounds into your food at high heat. Swap them for stainless steel, cast iron, or ceramic, and you remove that exposure instantly. Fix the plastic. Heat and acid can leach chemicals like BPA and phthalates from plastic into the food you eat. These chemicals are endocrine disruptors and can interfere with your hormones. One of the best things you can do is use stainless steel food containers. Store your leftovers in them, and never microwave anything in plastic. When you're done cooking, run the exhaust fan. Searing and frying spike indoor air pollution fast, and a hood or a cracked window clears it. Then focus on water systems. A countertop or under-sink filter can remove chlorine, heavy metals, and a significant amount of microplastics from your water. I prefer a reverse-osmosis system with a re-mineralizer (I use this one ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v/g3hnh5hm8o2d65irhn/aHR0cHM6Ly93d3cuYmVya2V5d2F0ZXIuY29tLw== )). Since you drink water every day of your life, it’s worth getting this part right. Feng shui tip: The stove stands for nourishment and prosperity, so keep it clean and working well. Try not to cook with your back to the door. If the layout forces it, hang a small mirror by the stove so you can see the entrance behind you. ------------- The Bathrooms ------------- ​ The bathroom may be the smallest room in the house, but it is the most concentrated. It fills with steam, and whatever is in the water, the air, or the bottle on the counter, you breathe it in and absorb it up close Start with the shower. Hot water opens your pores and turns the chlorine in your water into a vapor you breathe in. A simple shower filter protects your skin, your hair, and your lungs at the same time. Here's a filter I recommend ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v/3ohphkh3598o4earhk/aHR0cHM6Ly9hbXpuLnRvLzQ0dnY3ZGo= ). Work on your products. Many conventional soaps, shampoos, and lotions contain fragrances, parabens, and phthalates, and your skin absorbs them. Switch to fragrance-free versions with natural ingredients, and you can cut a big dose of hormone-disrupting chemicals without changing your routine. Skip plug-in air fresheners. Synthetic fragrance is one of the sneakiest sources of phthalates in the house. Last is the air. After every shower, run the fan and hang towels so they dry between uses. Mold loves a damp bathroom, and it’s one of those slow, invisible drains on your health that’s easier to prevent than it is to fix. Feng shui tip: The bathroom is where energy drains out of a home, so keep the door closed and the lid down when it's not in use, and fix any drip fast. A small plant on the counter lifts an otherwise draining little room. ----------- The Bedroom ----------- ​ Think of this as your recovery chamber. You spend about a third of your life in here, mostly unconscious, while your body does its repair work. Get this room right, and everything else gets healthier. The first job is to make it pitch dark. This means blackout shade with side coverings. Use little black stickers to cover any LEDs shining while you’re trying to sleep. If possible, keep your TV out of the bedroom. You want your bed for two things only: sleeping and sex. Here's a black sticker I recommend ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v/48hvhehmdq3567sxh2/aHR0cHM6Ly9hbXpuLnRvLzR3MnNyamI= ). You should also work on improving air quality. A HEPA air purifier in the bedroom is one of the best investments you can make because you spend more time there than anywhere else. Here's the one I recommend. ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v/6qheh8hl864kn0soh3/aHR0cHM6Ly9qYXNwci5jby9wcm9kdWN0cy9haXJzY3J1YmJlcj9yZnNuPTg2MTc0ODYuYmE3N2Nj )​ Then we get to the sheets and mattress. Most conventional mattresses release volatile compounds for years as you press against them all night. Same with sheets made of polyester. When it’s time to replace one, choose a mattress made from natural materials like bamboo, wool, or cotton. Here's a mattress I recommend ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v/reh8hohmlvp2w8b2h7/aHR0cHM6Ly93d3cuYXZvY2Fkb2dyZWVubWF0dHJlc3MuY29tLw== ). Keep your bedroom phone-free. Having a phone in your bedroom keeps you up longer than you need and becomes the first thing you reach for once you wake up. Unless you're a surgeon, keep your phone charging in a completely separate room. Feng shui tip: Set the bed against a solid wall with a headboard, both sides open, nothing stored underneath. If you can see the door from your pillow without lying straight in front of it, better. This invites the body to feel safe and supported. ---------- The Office ---------- ​ You run businesses. You close deals. If your job requires mental performance, the office is where the compounding happens. Let's make it work for you. Let's start with the lighting. Throughout the workday, you want bright cool light, ideally from a window. If it is wintertime, use a light therapy device to avoid SAD. Air quality matters, too. As carbon dioxide builds up in a closed room, your thinking gets foggier, and your decisions feel more tired. Open a window or run an air purifier so the room where you make decisions has fresh air. Modernize it for movement. Sitting still for 10 hours is a health problem in itself. Get a standing desk, a walking pad, or make a simple rule: for every hour you sit, do 15 air squats. Feng shui tip: Put your desk in the command position, a solid wall behind you and a clear view of the door. Working with your back to the room keeps a low thread of vigilance running all day. Facing the entrance lets you settle and focus. ---------------- The Laundry Room ---------------- ​ Your clothes, your sheets, and your towels touch your skin all day and night. Let's make this right. Switch to a fragrance-free detergent, skip fabric softener, and use wool dryer balls instead of dryer sheets. Your clothes will still get clean, but you’ll stop carrying the chemical residue around your body 24/7. If you have a fan, run it after every cleaning cycle. Just like your bathroom to suck up any things that may have gotten in the air. Feng shui tip: Even this room carries an energy. Keep it tidy and lit, dirty laundry in a closed hamper rather than an open pile, and the door shut when you leave. A stagnant utility room quietly weighs on the whole house. ---------------------------------------------- The Wellness Nook (My Favorite Room Obviously) ---------------------------------------------- ​ No matter how big or small a space is, every home should have a little corner dedicated to wellness. It can be as big and robust or as small and simple as you choose to make it If you have the room, build out a mini gym. Get adjustable dumbbells, a pull-up bar, and an adjustable bench. These cover most of what you need to get strong. Add a functional trainer, and you’ve got a full gym in one corner. ​ ​If there was one health tool that I would put into every home, it would be a non-toxic sauna: 15 minutes, 3-4x a week, improves your cardiovascular system, decreases stress, improves sleep, and has been associated with a massive decrease in all-cause mortality. The brand I use is Heavenly Heat Saunas. They've been around for over a decade and have the best quality non-toxic saunas on the market. An optional add would be a red light therapy device. I've been using one since December 2025, and it has improved my vision, energy, and skin health. The brand I use is Joov ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v/8ghqhoho6p8090tkhw/aHR0cHM6Ly9sZGR5Lm5vLzFwbmowP2FmbWM9REFOR08= ). (Use my code DANGO for $50 off your first purchase.) Feng shui tip: This is your active, energizing corner, so give it the best light and air you can, a window if possible. Keep the floor clear and the space open. Energy needs room to move. ------------------------ Pro Tip: Check for Mold. ------------------------ Whether you have a new house or an old house, you can accumulate mold behind years of small leaks. Chronic mold exposure can irritate the eyes, nose, throat, and lungs, even if you have no allergies at all. If you are sensitive or asthmatic, it can trigger real symptoms. For everyone else, it is a steady, low-level load your body has to fight while you breathe all day indoors. You do not need a fancy test to find it. Trust your nose first, since a musty smell is one of the biggest tells, even when nothing shows. Check the damp, hidden spots: * Under the sinks * Behind the toilet and the washer * Around the windows * In the basement * In the attic * At your AC unit and its drip pan Keep indoor humidity under 50% with a cheap hygrometer, because damp air is what lets mold grow. If you find a small patch, clean it and fix the leak feeding it, or it will come right back. Anything bigger than a few square feet, or hiding behind a wall, is worth hiring a professional. ******************************************************** WARNING: Don't Turn This Into a Project You Stress About ******************************************************** If you've gotten this far, do yourself a favor and sit back and take a deep breath. You’re not meant to do this in a weekend, and you’re definitely not meant to turn your home into a science experiment you obsess over. You want your home to calm you, support your health, and steer you toward what really matters: good food, deep sleep, and time with people you love. Start with the big ones: air and water, because they reach every room. Fix one thing at a time as you go. A home is a long-term project, and you've got time. I’ve built mine the same way I’m building my body: one quiet decision at a time, with the next few decades in mind. Do that, and the house stops being a place you happen to live. It starts working for you every hour you’re home, whether you’re paying attention to it or not. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v/dpheh0he9wx45mcmhw/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v/dpheh0he9wx45mcmhw/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. 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The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v ) | Update your profile ( https://preferences.convertkit-mail4.com/75u4zlq5w5c8h6rk24nbzhw4592ensnhndd4v ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/9qhzhnhdv669mwf9hn/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWp1bmUtMTl0aC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * This exercise should be mandatory for desk workers * Don't make my fish oil mistake * The app I use to avoid distractions ​ I take AG1 ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/n2hohvhv9xxrpps6h3/aHR0cDovL2RyaW5rYWcxLmNvbS9kYW5nbw== )every day to help cover my nutritional bases when life gets busy. I’ve noticed better energy, smoother digestion, and better focus. It’s one simple habit that gives me an edge and helps me perform at my best, especially when my diet isn’t perfect. The science backs it up too: AG1 Next Gen has four gold-standard clinical trials showing it helps fill new nutrient gaps, supports gut health, and improves key nutrient levels over 3 months. If your diet isn’t perfect like mine, I highly recommend it. First-time subscribers also get a free Morning Person hat and a flavor sample sampler with their first purchase. Grab it at the link over here ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/n2hohvhv9xxrpps6h3/aHR0cDovL2RyaW5rYWcxLmNvbS9kYW5nbw== ): -->Click here to get AG1 Next Gen ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/n2hohvhv9xxrpps6h3/aHR0cDovL2RyaW5rYWcxLmNvbS9kYW5nbw== ) Click here to get AG1 Next Gen ( http://drinkag1.com/dango ) Hey friend, In 1997, Mike Abrashoff took command of the USS Benfold, one of the worst-performing ships in the Navy. Morale was low, and it had the highest turnover in the fleet. As the previous captain left, the crew jeered him on his way out. Most leaders in that situation would have started handing out blame, but Abrashoff did the opposite. He took ownership of every process, every disengaged sailor, and every habit on that ship, starting with one simple question: “Why do we do it this way?” Exactly one year later, with the same crew, the Benfold was ranked the best ship in the Navy. Nothing about the people changed. What changed was who decided to take ownership of the outcome Your problems may not be your fault, but they are your responsibility. Stop the blaming and complaining and start taking ownership. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ----------------------------------------------------- 1. This Exercise Should Be Mandatory For Desk Workers ----------------------------------------------------- Dan Go--> @CoachDanGo The Asian Squat Test Step 1 - Drop down into a full squat with heels on ground Step 2 - Hold for 60 seconds Step 3 - Monitor foot angle & how the body feels If you can’t hold this position for 60 seconds without feeling pain then you've got some issues to work on. Here's why: ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/48hvhehmdppgedsxh2/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8xNjU1OTIxNTM0OTYyMTMwOTQ0 ) 1:3 PM • May 9, 2023 272 Retweets 2240 Likes Read 83 replies ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/48hvhehmdppgedsxh2/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8xNjU1OTIxNTM0OTYyMTMwOTQ0 ) ​ Every kid on earth can do a deep squat: heels flat, hips low, spine relaxed. It should feel like a natural resting position. As we grow up and start sitting on chairs, we lose it. It's estimated that only 13.5% of the North American population can hold this move without support. Researchers studying the Hadza, a hunter-gatherer tribe in Tanzania, found something interesting. The Hadza rest about as many hours a day as we do, but they do not sit on chairs. They squat and kneel instead. When scientists measured muscle activity, those resting squats kept muscles lightly engaged the entire time. Chair sitting basically shuts everything off. If you need to improve at this move, you can do so by holding onto a support with your hands and/or elevating your heels. If you sit at a desk all day, it is worth getting better at this exercise. You can drop into a squat during calls between meetings, while you brush your teeth. Your ankles will hate it for the first week, but your future self will thank you. --------------------------------- 2. Don't Make My Fish Oil Mistake --------------------------------- ​ For years, I left my fish oil bottle on my supplement counter, and I thought that was enough. Apparently, it’s not. The moment you open a bottle of fish oil, oxygen starts breaking down the omega-3s inside. At room temperature, that breakdown speeds up over weeks. Before long, you could be taking a supplement that’s gone rancid: it smells off, tastes worse, and has lost some of the EPA and DHA you paid for. The same thing happens with cod liver oil. The only type of fish oil that gets a pass is krill oil, because it contains a natural antioxidant called astaxanthin that slows the breakdown and keeps it stable for a bit longer on the shelf. The fix is simple: refrigerate any liquid omega-3s the moment you open them, and keep capsules in a dark cabinet away from heat. You already paid for the omega-3s. Don’t let your method of storing them turn them bad. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ For the last few years, I’ve used an app called Freedom ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/wnh2hghq2kkgpeh7h3/aHR0cHM6Ly9mcmVlZG9tLnRvLw== ) to block every distracting site on my phone every single day. That means Instagram, Reddit, X, and all of it. I’m not exaggerating when I say this app has pulled me out of more scrolling holes than I can count. You know the ones where you open your phone to check one thing and 20 minutes later you’re watching a farmer teaching you how to clean out cow hooves. Don’t ask me about how I know about this. ​Freedom ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/wnh2hghq2kkgpeh7h3/aHR0cHM6Ly9mcmVlZG9tLnRvLw== ) shuts the door before any of that happens. Once you set your blocks in the schedule, it works in the background with no willpower required. I have no affiliation with this company, but I use it daily, and it’s quietly been one of the best tools I’ve added to improve my focus ​Check it out over here ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/wnh2hghq2kkgpeh7h3/aHR0cHM6Ly9mcmVlZG9tLnRvLw== )​ ----------------------------------------- Client of the week - Kevin Hyam, Engineer ----------------------------------------- ​ Kevin is a busy professional and dad who wanted more energy, sharper focus, and better health, but didn’t know where to start. In just a few months, he’s down 32.5 lbs, lost over 3 inches off his waist, and feels like a brand-new version of himself. He’s now running his fastest 100m time since high school (14.2s), keeping up effortlessly with his 4-year-old, and showing up daily with clearer focus and sharper mental energy. Here's how we did it: * Prioritized consistent, strength-based workouts tailored to his lifestyle * Built simple, sustainable nutrition habits * Focused on sleep, recovery, and reducing overall stress load The results? A 6-year reduction in metabolic age, a body that moves with power, and a mindset that’s locked in. Amazing work, Kevin! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/08hwh9h2699z5palh6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ “Just because you're an adult doesn't mean you're grown up. Growing up means being patient, holding your temper, cutting out the self-pity, and quitting with the righteous indignation. ​ 'Why do so many people seem to love righteous indignation?' ​ 'Because if you can prove you're a victim, all rules are off. You can lash out at people. You don't have to be accountable for anything.” ​ ― Brandon Stanton, Humans of New York The only mindset for anyone who wants success in their life is extreme ownership. The moment you start blaming or complaining, you give your power to something that cannot change your situation. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/vqh3hrho9vvg75cghn/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. 90 minutes a week is all you need to get in great shape and reach your fitness goals. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/vqh3hrho9vvg75cghn/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/m2h7h5h36qqe6gumhz/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 536,835+ subscribers​ ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/e0hph7h73ll43et8h9/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? 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Owen Lovejoy, Kent State University, Kent, OH, and approved January 27, 2020 (received for review July 12, 2019), March 9, 2020, 117 (13) 7115-7121 ​https://doi.org/10.1073/pnas.1911868117 ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/reh8hohml33xl6c2h7/aHR0cHM6Ly9kb2kub3JnLzEwLjEwNzMvcG5hcy4xOTExODY4MTE3 )​ * Gökhan Boran, Hikmet Karaçam, Muhammet Boran, Changes in the quality of fish oils due to storage temperature and time, Food Chemistry, Volume 98, Issue 4,2006, Pages 693-698, ISSN 0308-8146,​https://doi.org/10.1016/j.foodchem.2005.06.041. ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge/8ghqhoho622968tkhw/aHR0cHM6Ly9kb2kub3JnLzEwLjEwMTYvai5mb29kY2hlbS4yMDA1LjA2LjA0MS4= )​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge ) | Update your profile ( https://preferences.convertkit-mail4.com/zlu5o6l303snhk2z5dmbphwlnxml9i6hk44ge ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d/owhkhqhwvzddzrfvh3/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLXdvcmUtYW4tYXBwbGUtd2F0Y2gtb3VyYS13aG9vcC1hbmQtZml0Yml0LWFpci1hbGwtYXQtdGhlLXNhbWUtdGltZS1idXQtZGlkLW5vdC1leHBlY3QtdGhpcw== )​ For a full week, I strapped 4 of the most popular health trackers onto my body at the same time: The Apple Watch, Oura, Whoop, and the new Fitbit Air from Google. ​ I assumed they would more or less agree, then I'd tell you which one I recommend, and we'd all move on with our lives. That's not what happened. One morning, one of them told me I got 81 minutes of deep sleep, while two others said I had 47. This gap is part of the story. But to understand why it matters, I have to tell you something first, and if you want to skip over that, you can just scroll down to my observations. --------------------------------- I used to obsess about this stuff --------------------------------- For years I wore an Oura ring almost every night, and it genuinely changed my life. Sleep is the #1 biomarker you have for health. The great thing about it is what you do during the day shows up in your sleep at night. Tracking taught me what wrecked my sleep and what fixed it, and dialing that in was one of the best health decisions I've ever made ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d/z2hghnhevgxxgeiphv/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9ob3ctdG8tZ2V0LXF1YWxpdHktc2xlZXAtMTAx ). ------------------------------------------- What nobody tells you about having the data ------------------------------------------- After a few years, I knew my trends. I knew what good looked like for me and what bad looked like. And that's when the data started doing something strange. I'd wake up feeling incredible, ready to run through a wall, and then I'd check my recovery score, and it would say 67. Suddenly I'd feel a little worse than I did ten seconds earlier. The number was now arguing with my own body, and the number was winning. This is the part the wearable companies don't put on the box. Once you already know your trends, a constant stream of daily data stops informing you and starts overriding you. You feel great until a screen tells you that you shouldn't. And that's before we even get to the fact that these things aren't all that accurate to begin with. --------------------------- The accident that proved it --------------------------- This January, I was surfing in Asia, and my Apple Watch broke. Talked about it in this newsletter. ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d/p8heh9h40voovgsqhz/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tMTAtcG93ZXJmdWwtaGVhbHRoLWxlc3NvbnMtZnJvbS0yMDI1 )​ I'd worn some kind of tracker nearly every day for about 5 years. Now I had nothing, I was halfway around the world, and I didn't feel like buying a replacement just to keep the streak alive. So I went without one, and my life actually got a little better. I stopped outsourcing how I felt to a device on my wrist. I'd wake up and decide how I felt based on, you know, how I actually felt. So I stayed wearable-free for the next 5 months, and I didn't miss it. ----------------------------------------------------------------- Why test all the Apple, Whoop, Oura, Fitbit Air at the same time? ----------------------------------------------------------------- The thing about me is I'm both a health nerd and a curious consumer. I've run my own glycine ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d/x0hph6he6g00g3t5h9/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tNS11bmRlcnJhdGVkLWhlYWx0aC1zdXBwbGVtZW50cy15b3UtcmUtcHJvYmFibHktbm90LXRha2luZw== ) experiment, my own creatine ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d/6qheh8hlgqeeq0hoh3/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tY29tcGxldGUtZ3VpZGUtdG8tdGFraW5nLWNyZWF0aW5l ) test, my own psyllium husk test ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d/kkhmh6hnq7vv7zalhm/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW1heC1kb3NlZC1vbi1wc3lsbGl1bS1odXNrLWZvci0yMS1kYXlzLWJ1dC1kaWQtbm90LWV4cGVjdC1yaGlz ), and many others. I do this because I believe we are all unique and the fact that we actually know that much about the human body yet, and I'd rather find out for myself than take someone's word for it. When the Fitbit Air dropped, I finally had my excuse to do the thing I'd always wanted to do: put the major wearables head to head and see which one actually gives you the best data. Here's what a week of wearing all of them taught me... Dan Go's Note: Nobody paid me to do this. I bought these myself. When I announced the test, Whoop reached out on X and offered to send me their newest model for free. I first said yes, but I after more thought I declined. Don't get me wrong. I love free stuff but didn't want that tilting the results. I'm optimizing for truth, and truth is always cheaper when you get the gear yourself. ------------------------------------------------------------------ Finding 1: They agree you slept. They argue about everything else. ------------------------------------------------------------------ ​ Total sleep time? All 4 landed within about half an hour of each other. Cool. Deep sleep is where it fell apart. The devices split into 2 camps: * Apple and Oura both had me around 47 minutes a night. * Fitbit and Whoop had me up at 70 and 81. That's a 76% spread on the exact number people stress about. REM was less wild but no cleaner. Apple read highest, at around 2 hours a night. The other three bunched together near 95 to 100 minutes. The device that was stingiest on deep sleep turned around and was the most generous on REM. The variance you get on these devices was surprising. Truth is, without a sleep lab wired to my head, I can't tell you which camp is right. Nobody can. The Wall Street Journal just ran this same test through a Stanford sleep lab ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d/58hvh7hg8e22eqt6hp/aHR0cHM6Ly93d3cud3NqLmNvbS90ZWNoL3BlcnNvbmFsLXRlY2gvb3VyYS1yaW5nLWZpdGJpdC1haXItd2hvb3AtYXBwbGUtc2xlZXAtd2VhcmFibGVzLTk5NzgzNjYx ), and Apple's sleep staging came closest to the lab truth, which suggests the high numbers are the flattering ones. The big lesson: Trust your sleep duration and your trend. Ignore the stage-by-stage breakdown. And never, ever compare your deep sleep to a friend on a different device. You're comparing 2 guesses. --------------------------------------- Finding 2: Can they match my pedometer? --------------------------------------- ​ I wanted to know which device actually counted my steps. So I wore a basic pedometer for a day as a reality check. Apple and Fitbit came closest to the truth, tracking within a few hundred steps of the pedometer. Whoop consistently credited me with more steps than I actually took. Oura is a different case. When I kept the ring on all day, it tracked right similar to Apple. The only reason its weekly totals came in low is that I take it off to lift and to swim, so it misses a chunk of steps by design. Oura is a different case: I had to take the ring off a few times as it was too clunky for several activities, so it can't count what it isn't on for. In general, I found the Oura to be the least practical to wear as I had to take it off when lifting, swimming, and even washing the dishes. They are coming out with a thinner version of their ring, so maybe I'll test that when it comes out. The big lesson: trust the device you actually keep on all day, and treat the exact number as a rough guide, not gospel. If a tracker pads your count or rides in your pocket half the time, it's flattering you, not informing you. ---------------------------------------- Finding 3: The metric I ignored all week ---------------------------------------- ​ The recovery scores were the most interesting of all. I watched 2 devices score the same body's recovery over the same week. One swung wildly from "you're wrecked" to "you're a machine." The other barely moved and called me fine the whole time. They couldn't even agree on my resting heart rate, the single simplest thing they measure. I didn't act on any of it. 20 years into coaching my own body and other people's, I've learned that wrist and finger HRV aren't accurate enough to drive decisions. The exception is getting HRV off a chest strap. The only time I'll take a recovery score seriously is when it gives me an extreme reading like that one time it flagged my body temp as being too high, signalling an incoming sickness. Otherwise, I ignore it and just tell myself that I feel great. Usually works out. The big lesson: Take the daily recovery score with a grain of salt. Watch for extremes: a crashed score plus a climbing resting heart rate plus feeling off, and trust your trend for everything in between. ------------------------------------------- Living with them, and what they really cost ------------------------------------------- Apple has to be charged every single day, which is the one real knock against it. The other 3 have fantastic battery life. The Fitbit Air is so thin and light I forgot I had it on. The Oura looks great, but it gets in the way at times. Whoop is fatter than the Fitbit Air but still great. When it comes to app user experience, Whoop wins hands down. Oura is a close second, Apple Watch is third, and Google Health can use a bit of work. Then there's the membership fee. Apple and the Fitbit Air give you your data with no membership. Oura makes you pay a subscription, but Whoop... Whoop runs on a membership too, which would be fine, except I had to spend 10 minutes to figure out how to cancel it. You can't do it on the app, meaning you gotta hunt for the desktop site. Then you still can't cancel until you sit through a 5-minute exit survey. Am I being a boomer by wanting to click a button to cancel whenever I want? I'll let you draw your own conclusion about that. ---------------------------- So which one should you buy? ---------------------------- ​ It depends on who you are. Want one device that does everything in real time, and you can live with charging it nightly? Apple Watch. Hate subscriptions and just want clean, honest basics? Fitbit Air or Apple. Want good UX and a wider variety of health metrics to track that you'll happily pay for it? Whoop, but mind the hoops you have to jump through to cancel. Want a ring, love the look, and don't care to wear it all the time? Oura. ************************************************ The real lesson isn't about which tracker to buy ************************************************ The test was great. I'm also genuinely glad it's over. Checking one wearable every morning isn't my idea of fun. Multiply that by 4, and you get the picture. So I'm going back to wearing a dumb watch on my wrist whose only function is telling me the time. The only time the Apple Watch goes back on is for a workout, because being able to track a session without dragging my phone along is one of the best things it does. If I had to wear one tracker for the rest of my life, it would be the Apple Watch, purely because it's the most versatile. I don't need the data to be perfect. I just need it to be directionally correct. Fix the battery, and it's the best one all-around health tracker. But I've already worn it for years and already know my trends. And once you know yours, the daily number stops being information and starts being a habit you don't need. Either way, I hope this article was helpful. The best wearable is the one that changes a decision. If it doesn't change your decisions, then it's okay to not wear it. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d/25h2hoh3z5ww59h3h0/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. 90 minutes a week is all you need to get in great shape and reach your fitness goals. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d/25h2hoh3z5ww59h3h0/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d/qvh8h7hd5xppxpulhl/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 536,835+ subscribers​ ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d/g3hnh5hm5vwwv5frhn/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d ) | Update your profile ( https://preferences.convertkit-mail4.com/38ugd6k7l7bkh25em6rurh4mxddmzf7h5007d ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/58hvh7hg86wxggs6hp/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWp1bmUtMTJ0aC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * Track this at 34 to predict your heart health at 63 * NEW breakthrough in Alzheimers research * What I use to make coffee every day Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/25h2hoh3zmx934u3h0/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/25h2hoh3zmx934u3h0/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/25h2hoh3zmx934u3h0/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, The other day I was chatting with a friend who wanted to build a social media presence. It was a struggle for him. He'd get started, write a couple posts, get distracted, stop, then he'd have to start all over again. It was frustrating the heck out of him, so I asked him one question. "How many reps have you done to get the results you're hoping to achieve?" He stared at me as if I just shot his cat. "Ummm...10...maybe 12 times over 3 months?" he replied sheepishly. I told him plainly, "That's the problem right there. Doesn't matter if it's content, business, or pickeball. You'll never get better at anything if you don't do enough reps. It won't guarantee success, but I promise you can't accomplish anything without it". So many people want the reward without putting in the work. The work is simply the number of reps you’re willing to put in to get better at what you want to achieve. For most people, they haven't put in enough reps (or the right reps) to get what they want. Fix that, and you fix a lot of issues in life. Oh, and my friend committed then and there to do 30 straight days of content ;) Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ------------------------------------------------------ 1. Track This At 34 To Predict Your Heart Health At 63 ------------------------------------------------------ ​ The cardio you do in your 30s buys time for your arteries in your 60s. Researchers in Sweden tracked people for nearly 30 years, measuring their fitness at age 34 and checking their arteries at 63. Those who were more aerobically fit at 34 had healthier, more flexible arteries three decades later. Stiff arteries are one of the best predictors we have for heart attacks and strokes. Here’s the part that surprised me: fitness predicted arterial health better than any cholesterol panel. Those advanced lipid markers everyone’s chasing? In this group, they didn’t predict stiff arteries at all. VO2 max ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/g3hnh5hm5q29mxtrhn/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9teS1wbGFuLXRvLWluY3JlYXNlLW15LXYwMi1tYXgtaW4tMjAyNC1zdGVhbC10aGlz ) did. That said, the study was a small Swedish group, so this doesn’t mean to toss your blood work out the window. But the signal is clear: the more you put in now with your cardio, it just doesn’t disappear. Your heart is always keeping the score. ------------------------------------------- 2. New Breakthrough In Alzheimer's Research ------------------------------------------- Image courtesy of @NicHulscher ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/3ohphkh3lp8m30crhk/aHR0cHM6Ly94LmNvbS9OaWNIdWxzY2hlcg== )​ Alzheimer’s is one of the most destructive diseases on the planet. More than 7 million Americans are living with Alzheimer’s. Worldwide, dementia affects over 55 million people, with Alzheimer’s being the most common. ​Researchers took in an 80-year-old woman with advanced Alzheimer's ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/wnh2hghqp0d7qpc7h3/aHR0cHM6Ly93d3cuZnJvbnRpZXJzaW4ub3JnL2pvdXJuYWxzL25ldXJvc2NpZW5jZS9hcnRpY2xlcy8xMC4zMzg5L2ZuaW5zLjIwMjYuMTgxMzI4MS9mdWxs ) who was 10 years into the disease. She had only spoken single syllables for 5 of them, couldn't control her bladder, and needed help to walk. She took 5 g of psilocybin mushrooms under medical supervision. About 19 hours later, she started talking for hours, telling detailed stories about her life. Over the next few days, her family watched her dress herself, walk on her own, and regain bladder control. The catch: the effect was temporary. The researchers titled their paper “Transient” and warned that this is not a reversal of Alzheimer’s. It was one patient, with no cognitive testing, and a dose high enough to risk a dangerous spike in blood temperature. Still, it raises a great question: what if this disease isn’t gone, just locked away, waiting for the right key? ******************************* ❤️ My Favourite Thing this Week ******************************* ​ Coffee is the nectar of the gods. I drink one every morning, and it's one of my favorite parts of the day. I've used the Aeropress ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/08hwh9h25l4e23hlh6/aHR0cHM6Ly9hbXpuLnRvLzNReEp0WG0= ) for a long time, but there was always one thing that bugged me: I was pushing near-boiling water through plastic every single morning. When they released the glass version, I jumped in immediately. The chamber is handmade double-wall borosilicate glass, which means no plastic leaching, better heat retention, and a cleaner taste. The whole thing is glass, stainless steel, and aluminum, meaning zero plastic in the brew path. I use the Aeropress because it brews faster than a drip machine, produces less bitterness than a French press, and uses pressure to extract a richer, fuller cup in under 2 minutes. The glass version just removes the one thing I never loved about it. ​[Grab it here → Glass Aeropress Machine] ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/08hwh9h25l4e23hlh6/aHR0cHM6Ly9hbXpuLnRvLzNReEp0WG0= )​ ----------------------------------------- Client of the week - Darren, Professional ----------------------------------------- ​ Darren came in ready for change, but like many, he needed structure and consistency to make it stick. In just a few months, he’s down 26.4 lbs, dropped 6 inches off his waist, and has completely overhauled his daily routine. He now hits the gym 3x per week, crushes his daily step goals, and shows up with more energy and motivation than ever. But the real win? Darren experienced a massive mindset shift, he now recognizes that his old habits no longer serve him. Even during social events, he confidently sticks to his new lifestyle without feeling restricted. Here's How We Did It: --------------------- * Focused on lifting 3x a week for strength and muscle retention * Set clear, achievable movement targets each day * Reinforced habits that made social settings easier, not harder Darren isn’t just lighter, he’s mentally stronger and fully in control of his choices. Incredible work, Darren! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/25h2hoh3zmx934u3h0/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "I allowed myself to pretend everything was already happening. For example, I would close my eyes and try to visualize a speaking event. ​ I would imagine the audience and what people might look like. I pictured the size of the rooms we were in, and the groups that hired me. ​ I’d see all of this, and then, I’d sit up to write every detail down in the notebook as quickly as possible. Usually, I wrote down two to three ideas before clos-ing my eyes again and daydreaming." ​ ― Cameron Herold from the book Vivid Vision ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/l2hehmhl9xp2lpt6hl/aHR0cHM6Ly9hLmNvL2QvMDJ5bjY1T1E= )​ Everything I’ve ever wanted, I’ve always seen in my mind’s eye before it happened. Your mind is a servo-mechanism that only works in the direction you point it. Do yourself a favor: instead of imagining all the shit you don’t want like most people, picture the things you’re striving for. It might just change your life. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/dpheh0hegpx68zbmhw/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. Stop punishing yourself for hours in the gym and filling your plate with kale. Losing weight and building muscle can be a lot simpler. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/dpheh0hegpx68zbmhw/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/7qh7h8h97nelw6izh3/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 532,721+ subscribers​ ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46/x0hph6he6qm297c5h9/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? 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Front. Neurosci. 20:1813281. doi: 10.3389/fnins.2026.1813281 * Tryfonos, A., Pedrelli, M., Parini, P. et al. Aerobic capacity at age 34 predicts arterial stiffness in age 63, independent of classical and advanced lipid-related cardiovascular risk factors: a longitudinal cohort study. Sci Rep 16, 15467 (2026). https://doi.org/10.1038/s41598-026-52389-8​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46 ) | Update your profile ( https://preferences.convertkit-mail4.com/n4ur3ewz5ztvhx90v0vh6h64rnq7galhell46 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/vqh3hrho79l7qztghn/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW0tNDYtaGVyZS1hcmUtNy1zdXBwbGVtZW50cy1pLXRha2UtdG8tZmVlbC1saWtlLWktbS0yNg== )​ For most of my adult life, I had a clear philosophy on supplements: you don’t need them. Just eat real food, get enough sleep, and train consistently, and whatever claims they're making is usually marketing. What I didn't account for was that you can still eat well while being deficient in key nutrients that support your mental and physical well-being. It all came to a head when I had blood work done at 40. Even though I had been eating clean for over a decade and doing everything right, the results told a different story. I was deficient in magnesium, vitamin D, and omega-3s. The foundational inputs for energy, mood, and physical performance, and I was lacking all of them. It wasn’t because I was eating poorly. It’s because modern food, modern life, and living in a northern climate can work against you in ways you can’t fix with food and lifestyle alone. Over the past 2 years, I’ve built a protocol around what my body actually needs, not what’s trending. In this newsletter, I want to share the 7 supplements that are foundational to my health and well-being and help me feel 20 years younger at 46 years old. You ready? Let's go 🔥 *************************************************************** I'm 46. Here Are 7 Supplements That Have Me Feeling Like I'm 26 *************************************************************** ------------------------------------------------------ 1. Creatine - 5g daily for the body, 10g for the brain ------------------------------------------------------ ​ Most people think creatine ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/l2hehmhl9me9dxb6hl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tY29tcGxldGUtZ3VpZGUtdG8tdGFraW5nLWNyZWF0aW5l ) is a steroid, but it’s actually the most studied performance supplement in existence. It’s a molecule your body already makes, and what you’re doing is supplementing what the diet can’t reliably provide in useful amounts. ​ ​5 g of creatine for the body can lead to faster muscle energy production, better recovery, and more lean tissue over time. 10 g of creatine for the brain has shown support for cognitive function under stress and even sleep deprivation. At 46, I’m not just taking creatine for my physique. I’m taking it to stay sharp. If there’s one thing to take from this list, start here. The brand I recommend is Create Creatine ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/m2h7h5h3p6vpllfmhz/aHR0cHM6Ly9hZmZpbGlhdGVzLnRyeWNyZWF0ZS5jby9EQU5HTzMw ). --------------------------------------------- 2. Magnesium Glycinate - 200 to 400mg nightly --------------------------------------------- ​ ​Magnesium ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/dpheh0heg9vg2xtmhw/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWRlY2VtYmVyLTIybmQtMjAyMw== ) is involved in over 300 enzymatic reactions. It affects everything from production, muscle function, sleep, stress response, and calming the nervous system. The problem is around 75% of people in the West are deficient in this key mineral, and modern soil depletion means even clean eaters often come up short. I take the glycinate form because it absorbs well without the GI issues cheaper forms can cause. When I started taking 400mg before bed, my sleep improved noticeably in the first week. The brand I recommend is Thorne - Magnesium Glycinate ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/e0hph7h7g36gdxu8h9/aHR0cHM6Ly9hbXpuLnRvLzRvZm5UNnE= ). --------------------------------------- 3. Vitamin D3 - 2,000 to 4,000 IU daily --------------------------------------- ​ ​Vitamin D ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/7qh7h8h972q7evhzh3/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLW1hcmNoLTI4dGgtMjAyNQ== ) is technically a hormone, not a vitamin. Your body synthesizes it from sunlight, but if you live north of roughly Atlanta or spend most of your day indoors, you’re likely not producing enough. Only about 40% of adults test below optimal levels, and indoor work and northern climates push that number even higher. Not getting enough vitamin D can affect your mood, immune function, bone density, heart health, fat loss, and even muscle gains. Since I live in Canada, my vitamin D levels tend to be on the low side, especially in the winter. I make sure to take a supplement during the winter and get enough sun exposure when the weather’s warmer. Get your levels tested, and the number will tell you how much you need. The brand I recommend is Thorne - Vitamin D3 ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/owhkhqhwvmpvekuvh3/aHR0cHM6Ly9hbXpuLnRvLzR4OFhkYnc= ). --------------------------------- 4. Psyllium Husk - 5 to 10g daily --------------------------------- ​ Psyllium husk is one of the most underrated supplements on the planet. About 90% of Americans are deficient in fiber, and it is not just about feeling fuller. Fiber feeds your gut bacteria, slows blood sugar spikes, reduces risk for prostate cancer, reduces LDL cholesterol, and, if you do it right, helps you eat less. I take two tablespoons mixed into 8- 10 oz of water before a meal. Doing this has improved my digestion, blood sugar, and cholesterol while making me feel fuller after each meal. The brand I recommend is Organic India ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/z2hghnhev2nvzkbphv/aHR0cHM6Ly9hbXpuLnRvLzR4aENCT3Q= ). ------------------------ 5. Greens Powder - daily ------------------------ ​ I take greens not as a replacement for vegetables but as a backup plan. Yes, I eat real food, but I'm not always perfect, and taking a quality greens powder can help you fill the gaps that your diet misses. If you don't like taking a greens powder, then a multivitamin can be substituted. Look for minimal ingredients, no proprietary blends hiding dosages. Always take a food-first approach but use a greens or multivitamin as nutrient insurance. The brand I recommend is AG1 ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/p8heh9h40wm0ediqhz/aHR0cHM6Ly9kcmlua2FnMS5jb20vcGFydG5lci9nZW5lcmFsLXBhcnRuZXJzaGlwcz91dG1fc291cmNlPW5ld3NsZXR0ZXImdXRtX21lZGl1bT1wYXJ0bmVyc2hpcHMmdXRtX2NhbXBhaWduPWRhbmdvX2QzNWN0X19hMTA0OTRfX28yNyZ1dG1fdGVybT1jYWNfX2ExMDQ5NF9fbzI3JnV0bV9jb250ZW50PUZpdG5lc3NfX2ExMDQ5NF9fbzI3 ). -------------------------------- 6. Glycine - 5 to 10g before bed -------------------------------- ​ ​Glycine ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/x0hph6he6vo6mdu5h9/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWFwcmlsLTNyZC0yMDI2 ) is an amino acid your body produces, but research suggests most people do not make enough to optimize sleep and recovery. It is also a key building block for collagen, which helps improve skin elasticity as you age. I ran a 90-day experiment with glycine at higher dosages, and what I noticed was falling asleep faster, staying asleep, and waking up feeling restored, not just rested. Research shows glycine can lower core body temperature, promoting a deeper sleep. It's one of the cheapest, underrated supplements I don't see many people taking. I would use it for the sleep benefits alone. The brand I recommend is Thorne - Glycine ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/6qheh8hlg8zg4dboh3/aHR0cHM6Ly9hbXpuLnRvLzNRZWEzN0g= ). -------------------------------------- 7. Omega-3 (EPA + DHA) - 1 to 2g daily -------------------------------------- ​ Your brain is about 60% fat, and it responds to getting the right fats. But the modern diet tends to be high in omega-6s from seed oils and processed foods yet low in omega-3s, ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/58hvh7hg8dq8w5f6hp/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtb25lLXN1cHBsZW1lbnQtdGhhdC1jYW4taW5jcmVhc2UteW91ci1saWZlc3Bhbg== )and this imbalance can drive inflammation, mood instability, and increased cardiovascular risk.​ ​ Fix this, and the research shows you can get real benefits. The things I’ve noticed from increasing my omega-3 levels and getting them optimal have been decreased joint pain, decreased inflammation markers, and a subtle but noticeable improvement in mood. The brand I recommend is Thorne - Omega-3 ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x/25h2hoh3zp6zx2c3h0/aHR0cHM6Ly9hbXpuLnRvLzR4alJxQTM= ). ********************************* What Supplements Should You Take? ********************************* Anyone can copy a supplement stack. What matters is knowing why you're putting a pill or powder into your body. The only way to know is to get your blood tested and get a nutrient panel. Do this every 6-12 months because your body changes, and what was depleted at 40 can change at 50. Think of supplements as tiny pieces that make up the health puzzle. Use data to inform decisions and test one at a time. That's not a hack. That's just paying attention to your body. If you want help building a health protocol based on where you actually are right now, not where you think you are, that's what we do with our High Performance Founder coaching program. If you're an entrepreneur looking to upgrade your health and body, apply here at dango.co/coaching. Onward and upward. 🚀 - Dan Ps. One spot just opened in Lean Body Mastery for June. If you're an entrepreneur carrying 20 or more pounds you've been meaning to lose, this is the opening you've been waiting for. The people who thrive in this program aren't beginners. They're high performers who finally decided their body deserves the same attention as their business. If that's you, reply to this email with the word "COACHING" and I'll reach out personally. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x ) | Update your profile ( https://preferences.convertkit-mail4.com/gkupv4dmlmi5hl8g6m2trh8o37o78hmh9vv4x ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/g3hnh5hm59483mfr/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWp1bmUtNXRoLTIwMjY= )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The best carb for fat loss * Do this after your workout to build more muscle * The shirt I wear in all my YouTube videos Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/9qhzhnhdmwovpzu9/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/9qhzhnhdmwovpzu9/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/9qhzhnhdmwovpzu9/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, 6 months ago, I started building something. Not because the market needed another calorie tracker. It didn't. Calorie counting is a commodity, and every app does it. Most people already know what they should and shouldn’t be eating. What they lack is someone in their corner when it actually matters, and that is the gap I wanted to close. So I built HeySherpa ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/3ohphkh3lme57zcr/aHR0cHM6Ly9kYW5nby5raXQuY29tL2hleXNoZXJwYQ== ), a weight loss coaching app trained on 20 years of experience and 1000s of clients. It helps you track calories, scan food from photos, and get smarter, and it gets smarter the more you use it. But the part I'm most proud of is the coaching. When we were in Mexico, my wife and I had a date night and shared a drink. I was already thinking about having a second Old Fashioned, knowing I would feel it the next morning before ordering. I opened Sherpa and ran it by my coach. It asked a few questions, and within minutes he helped me talk myself out of it. I skipped the drink and woke up feeling great. After coaching for 20 years, I've realized what most people need is not tracking calories, but accountability. I’ve been using this app to get myself to 12% body fat, and we have over 5,000 people on the founding members’ waitlist. If you want first access and founding member pricing, click here to get on the list ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/3ohphkh3lme57zcr/aHR0cHM6Ly9kYW5nby5raXQuY29tL2hleXNoZXJwYQ== ). Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ----------------------------- 1. The Best Carb For Fat Loss ----------------------------- ​ A client came to me convinced he had to cut carbs again to lose weight. He'd done keto before, lost 20 lbs, but the moment he stopped, it all came back. I didn't argue with him. I just asked: what if the problem wasn't the carbs, it was the carbs you chose? Then I introduced him to potato-maxxing. In the University of Sydney's Satiety Index, boiled potatoes ranked #1 out of 38 foods tested, scoring 323% more filling than white bread, calorie for calorie. No other food came close. Potatoes are mostly water, so they take up stomach space without packing calories. They also contain a compound called protease inhibitor II, which signals your brain to stop eating. And when you cool them after cooking, some of the starch converts to resistant starch, which slows digestion and feeds your gut bacteria. A medium boiled potato runs about 110 calories and keeps you full for hours. The client ended up dropping 27 pounds and keeping it off. Not because he suffered through another low-carb stretch, but because he started eating the right carbs. -------------------------------------------------- 2. Do This After Your Workout To Build More Muscle -------------------------------------------------- ​ One of the worst things you can do after a workout is jump into an ice bath. One of the best things you can do is jump into a hot tub or sauna. A new Bayesian meta-analysis of six studies found that post-workout heat therapy improved muscle growth in a small but effective way. What they found was that heat increases blood flow to the recovering muscle, activates heat shock proteins that help repair damaged muscle tissue, and supports the muscle-building process at the cellular level. Think of them as a faster cleanup crew after a hard session. If you’re already enjoying a post-workout sauna, keep going. There’s a decent chance it’s helping you build a little bit more muscle. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ For the past 2 years, I’ve filmed almost every YouTube video in the same shirt. I keep getting comments asking what it is, and that shirt is from Unbound Merino ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/n2hohvhvpqz93es6/aHR0cHM6Ly91bmJvdW5kbWVyaW5vLnB4Zi5pby9hTjJtcmI= ) and has been my go-to for as long as I can remember. I love it because the fit is great for someone who actually lifts, and the fabric is merino wool. It’s better in every way: soft, temperature-regulating, and completely free of polyester, pilling, and microplastics. The coolest part is that the founder reached out after seeing one of my videos. He noticed I’d been wearing his shirt for my videos and had to reach out. And, yes, I paid full price for that shirt ;) The founder is a fan of the channel, so he offered every subscriber to my newsletter 10% off by using the code DANGO10 at checkout. If you ever wanted to simplify your wardrobe without sacrificing quality, I’m a huge fan of Unbound Merino. Highly recommend. ​Shop Unbound Merino here and use code DANGO10 at checkout for 10% off ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/n2hohvhvpqz93es6/aHR0cHM6Ly91bmJvdW5kbWVyaW5vLnB4Zi5pby9hTjJtcmI= )​ ------------------------------------------- Client of the week - Daniel, Business Owner ------------------------------------------- ​ Daniel is a business owner and father who wanted more than just maintenance, he wanted to make real progress with his physique. He’s now down 23.1 lbs, has reached his ideal weight goal, and has built a much stronger foundation around nutrition, macros, and meal timing. Despite a busy schedule, office lunches, and the demands of running a business and raising a family, he’s stayed consistent with both his eating habits and training. The biggest shift? Daniel moved from simply maintaining his weight to making intentional progress toward the physique he wanted. Here’s how we did it: * Created structure around nutrition without making it overly restrictive * Built habits that worked with his work schedule and family life * Focused on consistent training and smart meal planning Daniel proved that you don't need perfect conditions to get great results, you just need a plan you can stick to. Outstanding work, Daniel! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/9qhzhnhdmwovpzu9/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ “You can choose courage, or you can choose comfort, but you cannot choose both.” ​ ― Brené Brown The best way to stay where you are is to never leave your comfort zone. Buy the ticket, take the ride, and make the decision that will push your life forward. Feel the fear, and do it anyway As promised, get healthier in under 4 minutes. - Dan PS: We're down to our last 7 spots for our Lean Body Mastery group in June. If you're an entrepreneur or executive who has 15 or more pounds to lose… you’re literally sitting on a gold mine of high performance. Most of the people we work with aren’t beginners. They’ve tried diets, trainers, and apps… and still end up starting over when work, travel, or stress hits. In this group, my team and I help you lose the weight, drop the belly, and increase energy levels without tracking everything, spending hours in the gym, or needing to be "perfect" with your diet. If you want a system that fits your busy life and doesn’t fall apart when things get chaotic, reply to this email with "COACH" in the subject line, and I’ll send you the details. ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/48hvhehmel4drwax/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/wnh2hghqp7e2wnt7/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/08hwh9h25e36drbl/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/8ghqhohovdm6lvik/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2/vqh3hrho70z9p9fg/bWFpbHRvOj9zdWJqZWN0PUNoZWNrJTIwdGhpcyUyMG91dCZib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWls ) PS: You have referred 0 people so far ​ ---------- References ---------- * Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90. PMID: 7498104.​ * Hopper, Aidan & Coleman, Max & Piñero, Alec & Mohan, Adam & Eng, Jesse & Wajid, Qaasim & Androulakis Korakakis, Patroklos & Wolf, Milo & Swinton, Paul & Schoenfeld, Brad. (2026). Feeling the heat: A systematic review with meta-analysis on the effects of post-resistance training thermal therapy on muscular adaptations. 10.51224/SportRxiv.866. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2 ) | Update your profile ( https://preferences.convertkit-mail4.com/68uno49qwqf8h58n59rfohp4q6lzga9hg44z2 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8poqmks3hg9n9p29ughn66dx/7qh7h8h97d9z0gcz/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW0tNDYtaGVyZS1hcmUtNy1mYXQtbG9zcy1jaGVhdC1jb2Rlcy1pLXdpc2gtaS1rbmV3LWF0LTI2 )​ For 20+ years, I've been coaching fat loss. In year one, my advice was simple: eat less, move more. It worked for some people. For others, it worked some of the time. The clients who stayed stuck weren't lacking information. They lacked nuance and personalization. Telling someone dealing with weight issues to eat less and move more is like telling someone drowning in debt to spend less and earn more. It's not wrong. It's just not helpful. Every person has a different body, a different history, and a different bottleneck. Generic advice skips all of that. After 2 decades of coaching, I've found 7 moves that work for the vast majority of clients regardless of where they're starting. They're specific, and chances are you haven't tried most of them. Make sure to read to the end. Number 7 is the one everyone needs, and almost no one will actually do. You ready? Let's go 🔥 *********************************************************** I'm 46. Here Are 7 Fat Loss Cheat Codes I Wish I Knew At 26 *********************************************************** ------------------- 1. Eat More Protein ------------------- ​ Protein is the only macronutrient that builds your body while it burns calories to digest itself. Your body burns about 20 to 30% of protein calories just processing it before it even enters your bloodstream as energy. Carbohydrates burn about 5 to 10%, and fats burn closer to 3%. That gap adds up over weeks and months without you doing anything extra. The thermic effect is only part of it. Protein also increases satiety, supports muscle retention during a cut, and may increase spontaneous movement throughout the day. It is the one macronutrient that simultaneously drives fat loss and protects the lean mass underneath. Recently, Bill Campbell, head of the Physique Enhancement Lab at USF, found that overfeeding protein in resistance-trained people does not cause the fat gain ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8poqmks3hg9n9p29ughn66dx/owhkhqhwvxwor3fv/aHR0cHM6Ly93d3cuaW5zdGFncmFtLmNvbS9yZWVscy9EWU5JTllHaHFHTC8= ) you would expect from the same calorie surplus from carbs or fats. Energy balance still matters, but protein changes that equation. With clients, we aim for a floor of at least 0.7 grams per pound of body weight and a ceiling of 1 gram. --------------------------------------------------- 2. Take 2 Tablespoons of Psyllium Husk Before Meals --------------------------------------------------- ​ I talked about this experiment in this article here ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8poqmks3hg9n9p29ughn66dx/x0hph6he6ke3wza5/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW1heC1kb3NlZC1vbi1wc3lsbGl1bS1odXNrLWZvci0yMS1kYXlzLWJ1dC1kaWQtbm90LWV4cGVjdC1yaGlz ). What I noticed was that between meals I wasn’t thinking about food, and after meals I felt fuller faster and stayed fuller longer. My appetite got quieter. Psyllium husk is a soluble fiber that forms a gel in your stomach, slowing gastric emptying and stimulating stretch receptors that signal fullness. It has also been shown to trigger the release of GLP-1, the same satiety pathway that makes medications like Ozempic so effective. As an added bonus, psyllium husk is one of the most well-researched natural compounds for improving your lipid profile. With clients, we aim for 2 tablespoons mixed with a full glass of water. Make sure you drink it fast before it thickens, and chase it with another glass. You want to make sure you take psyllium husk with a lot of water. Trust me. --------------------------- 3. Drink Soup Before Dinner --------------------------- ​ I worked with a client whose family was from China. His in-laws lived with them and cooked most of their meals. Traditional Chinese meals are often calorie-dense, heavy on sodium, sauces, and carbs. We didn't change his food, but we added a broth-based soup before the main meal. Research shows that drinking a broth-based soup before a meal can reduce total calorie intake by about 20%. The liquid volume and nutrients help stretch the stomach and trigger satiety signals before the main course arrives. Our client ended up eating less due to feeling more full in the one meal he constantly messed up. This contributed to 20 lbs of fat gone in 16 weeks. ------------------------------------ 4. Add Resistant Starch To Your Diet ------------------------------------ ​ A client looked lean from the outside, but his blood work and DEXA scan told a different story. He had high visceral fat and elevated metabolic markers, and those things do not show up in the mirror. We built his foundation around sleep, lifting, and daily walking, and we also increased his resistant starch intake. Research shows that 40g of resistant starch per day can reduce visceral fat faster than many other dietary interventions. The reason is that resistant starch bypasses the intestines and goes straight to the colon, where it feeds good bacteria that produce short-chain fatty acids and improve insulin sensitivity and metabolic signaling. The best whole food sources are cooked and cooled rice or potatoes, and green bananas. Our client used green banana powder as supplementation was easier and more potent. ----------------------------- 5. Turn Dead Time Into Cardio ----------------------------- ​ One of our clients, Chris, averaged about 2,000 to 4,000 steps per day. He was highly sedentary, and this was not only causing him to gain weight, but it was also affecting his brain. We implemented one simple change: We turned all of his meetings (and time he would normally spend sitting) into walking or even cycling on a stationary bike. Over 16 weeks, he lost 20 lbs, but the best outcomes were not what he expected. He had less stress after work, which meant less nighttime eating. He had more energy, which meant better food choices. His HbA1c improved because regular walks after meals help blunt post-meal blood sugar spikes. Weight loss was just a side effect Daily movement doesn't require a gym. Walking meetings, cycling while watching Netflix, a 20-minute walk after dinner. You end up burning calories, reducing stress, and improving blood sugar without thinking about it. --------------------------------------------- 6. Front-Load Your Day With Protein And Fiber --------------------------------------------- ​ For the past couple of years, I’ve been eating the same breakfast. I wrote about it in this article here. It’s called GLOP: * 300 g low-fat Greek yogurt * 1 scoop of whey protein * 1 tablespoon of psyllium husk * 100 g frozen fruit It's delicious and takes only 3 minutes to make. What I’ve found is that the stronger your first meal is, the better every meal is after it. When I eat a breakfast high in protein, fiber, and micronutrients, my appetite is quieter, I have fewer cravings, and I’m also building muscle right from the first hour of the day. Research shows that a high-protein, high-fiber breakfast suppresses ghrelin (your hunger hormone) for hours, which means you eat less for the rest of the day without even trying. ---------------------------------- 7. Find Your Bottleneck And Fix It ---------------------------------- ​ This is the one most people skip because it requires honesty. The Theory Of Constraints states that every system has one bottleneck limiting its output. Fix the bottleneck and the whole system moves. Add capacity everywhere else while the bottleneck remains and nothing changes. My bottleneck was nighttime eating. I could train well, eat clean all day, do everything right...and quietly undo it between 8 and 10pm. So I set one rule: no eating after 6pm, weekdays and weekends. No exceptions, no negotiations. Fat loss became almost automatic after that. Not because I added anything. Because I removed the one thing that was blocking everything else. Your bottleneck might be weekend alcohol. Afternoon snacking. Skipping breakfast and overeating at night. Identify the single habit that, if eliminated, makes everything else easier. Then put all your energy there. You are one habit away from making fat loss automatic. ***************************************************** Stop Doing More Things. Start Doing The Right Things. ***************************************************** Most people spend years doing more. More workouts. More restriction. More willpower. And they end up exhausted, not lean. The people who figure this out stop adding and start finding. They find the lever that moves their specific system, pull it, and everything else follows. That's what 20 years of coaching has taught me. Fat loss isn't a volume game. It's a precision game. And precision starts with knowing which of these 7 applies most to you right now. Pick one. Start there. Onward and upward. 🚀 - Dan PS: I'm starting a new Lean Body Mastery coaching group for June. If you are an entrepreneur who has 15 or more pounds to lose... You may be surprised to see what can happen :) If you have 20+ pounds to lose... you're sitting on a gold mine of untapped energy, focus, and performance. In the group, my team and I will get to work with you to lose weight without spending hours in the gym or giving up your favorite foods. I have an amazing collection of case studies from entrepreneurs from dozens of different industries... and I'd love to work with you. Just reply with "RESULTS" and I'll send you the details. PPS: We're only taking 20 clients in June. Once the spots are filled, that's it until July. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/27uqlw3484hoh8poqmks3hg9n9p29ughn66dx ) | Update your profile ( https://preferences.convertkit-mail4.com/27uqlw3484hoh8poqmks3hg9n9p29ughn66dx ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/qvh8h7hd5oo3p5il/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLW1heS0yOXRoLTIwMjY= )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * How I fixed my metabolic health at 46 * The worst time to eat for your body (not what you think) * A book that shaped how I coach clients Yesterday I told you about HeySherpa ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/9qhzhnhdmzz8rot9/aHR0cHM6Ly9kYW5nby5raXQuY29tL2hleXNoZXJwYQ== ), my AI-powered nutrition app that acts like a coach in your pocket. It's based on 20+ years of coaching high performers through body transformations. In my experience, the single biggest predictor of who gets lean and stays lean isn't willpower or the perfect meal plan—it's having a coach in your corner when the moment of decision shows up. I'm letting a small group in early ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/9qhzhnhdmzz8rot9/aHR0cHM6Ly9kYW5nby5raXQuY29tL2hleXNoZXJwYQ== ) before the public launch. You'll get first access, help shape the app, and be locked in before anyone else. -->Get on the waitlist here ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/9qhzhnhdmzz8rot9/aHR0cHM6Ly9kYW5nby5raXQuY29tL2hleXNoZXJwYQ== ) Get on the waitlist here ( https://dango.kit.com/heysherpa ) ​ Hey friend, Improving your health is a marathon with sprints in between, but most people treat it like a 100-meter race. What’s worked for me is framing health in 3 to 6-month blocks: * Get the data: track your blood work, weight, inches, and energy. * Find the one bottleneck holding you back and work on it. * Once fixed, move on to the next. That’s exactly how I fixed my metabolic health, which you’ll read about in a minute. It took 3 years of stack sprints, not one heroic push. The people who win this game are not the ones who go the hardest, they’re the ones who keep showing up over the long tail and keep playing. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ------------------------------------------- 1. How I Improved My Metabolic Health At 46 ------------------------------------------- A year and a half ago, I thought I was healthy, but I got a blood test that slapped me in the face. It showed I was drifting towards becoming prediabetic with my fasting glucose at 102. HbA1c at 5.7%. Today, at 46, my markers look better than most men half my age. Fasting insulin at 4.6 (optimal is under 5). HOMA-IR at 1.10. Glucose and HbA1c are back in the healthy range. Here's what actually moved the needle: * A small, sustained caloric deficit. Not a crash diet. A modest gap held for 12 months. Fat loss is the most powerful metabolic intervention that exists. Nothing else comes close. * Less alcohol. I didn't quit. Just shifted from habitual to occasional. * More fiber. Psyllium husk did a lot of the heavy lifting here. 10 grams a day. * Heavy lifting through the deficit. Muscle is your largest site of glucose disposal. Losing weight without lifting shrinks your metabolic engine with you. * 7.5+ hours of sleep. One night at 5 hours can tank insulin sensitivity 25% the next day. What I didn't do: extended fasts, keto, berberine, metformin, GLP-1s, cold plunges, or anything exotic. Most people are looking for the thing nobody's told them yet. The truth is the opposite. Everything that works, you've already heard. You just haven't done it for long enough. --------------------------------------------------------- 2. The Body's Worst Time To Eat (It's Not When You Think) --------------------------------------------------------- ​ You're not just what you eat, you’re when you eat. Your body’s ability to handle food changes throughout the day, and if your metabolism is already struggling, nighttime is when the wheels come off. A new study out of Oxford tracked people with fatty liver disease across the day and night using advanced metabolic testing. What they found was crazy. At night, 3 things went wrong at once: * Their cells became more insulin-resistant * Their pancreas secreted less insulin * Their liver dumped more glucose into the bloodstream Healthy people didn't show this pattern. Only people with existing metabolic dysfunction. The crazy part? The nighttime problems persisted even after participants lost weight and saw their liver health improve. Late-night eating might be doing more damage than you think. Especially for people with metabolic issues, a large evening meal might be a bad idea because their body isn't built to process sugar and fat efficiently later on in the day. The fix to this is front-loading your calories. Bigger breakfast, bigger lunch, lighter dinner. Stop eating 3 to 4 hours before bed. If you're metabolically healthy, this matters less. If you're not, it matters a lot. Your liver works the day shift. Stop asking it to pull doubles. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ 20+ years ago, when I was just starting out in fitness, I bought a then-obscure ebook called Burn the Fat, Feed the Muscle by Tom Venuto ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/3ohphkh3l448gpbr/aHR0cHM6Ly9hLmNvL2QvMDlXOUJiRU0= ). It changed how I thought about the entire game. At the time, every fitness magazine was selling 30-day transformations, fat-burning pills, and whatever protocol the latest pro bodybuilder was doing. Tom did the opposite. He laid out a framework built on 4 boring pillars: nutrition, mindset, resistance training, and cardio. The whole premise was that fat loss is a skill you build, not a sprint you survive. He was preaching sustainability before the rest of the industry caught up. What I took from it back then is the same thing I teach clients now. Calories matter. Protein matters. Lifting matters. Cardio is a tool, not the answer. And the mental game is the one that decides if any of it sticks. If you're new to fitness, or you've been doing this for years and want to go back to first principles, this is one of the few books still worth reading two decades after I first picked it up. You can check it out over here ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/3ohphkh3l448gpbr/aHR0cHM6Ly9hLmNvL2QvMDlXOUJiRU0= ). ----------------------------------------------- Client of the week - Constantin, Business Owner ----------------------------------------------- ​ Constantin is a business owner who is committed to staying consistent, no matter where life or work takes him. He’s now down 46.3 lbs, lost 7.87 inches off his waist, and is seeing a major transformation in both his physique and overall health, all while staying consistent with his workouts and nutrition at home and on the road. The most impressive part? He’s achieved these results without even reaching the halfway point of the program yet, proving what’s possible when the right habits are practiced consistently. Here’s how we did it: * Built a sustainable nutrition plan that works anywhere * Prioritized strength training and consistency over perfection * Created systems that made staying on track during travel simple and realistic Constantin is already seeing incredible results, and he's just getting started. Amazing work, Constantin! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/g3hnh5hm5662w8fr/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "Don’t let your learning lead to knowledge, let your learning lead to action.” ​ ― Tom Venuto from Burn the Fat, Feed the Muscle ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/3ohphkh3l448gpbr/aHR0cHM6Ly9hLmNvL2QvMDlXOUJiRU0= )​ Learning without application is knowledge. Knowledge applied to action is wisdom. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/n2hohvhvp6640lf6/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. 90 minutes a week is all you need to get in great shape and reach your fitness goals. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/n2hohvhvp6640lf6/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/48hvhehme66383ax/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 525,949+ subscribers​ ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/wnh2hghqpxxd6zu7/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/reh8hohmrwwpr9h2/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/08hwh9h25gg45obl/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/vqh3hrho7ee674sg/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/dpheh0heg88xg7tm/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2/z2hghnhevppzvpbp/bWFpbHRvOj9zdWJqZWN0PUNoZWNrJTIwdGhpcyUyMG91dCZib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWls ) PS: You have referred 0 people so far ​ ---------- References ---------- * Knowler WC, et al. "Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin." N Engl J Med 2002;346(6):393–403. * DeFronzo RA, Tripathy D. "Skeletal Muscle Insulin Resistance Is the Primary Defect in Type 2 Diabetes." Diabetes Care 2009;32(Suppl. 2):S157–S163. (Establishes 80–90% of insulin-stimulated glucose disposal occurs in skeletal muscle.) * Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis." Am J Clin Nutr 2015;102(6):1604–1614.Noureddin S, et al. "The effect of psyllium on fasting blood sugar, HbA1c, HOMA-IR, and insulin control: a GRADE-assessed systematic review and meta-analysis." BMC Endocrine Disorders 2024. * Donga E, et al. "A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects." J Clin Endocrinol Metab 2010;95(6):2963–2968.​ * Marjot T, Smith K, Westcott F, et al. Human MASLD is a diurnal disease driven by multisystem insulin resistance and reduced insulin availability at night. Cell Metab. 2026;38(3):474-492. doi:10.1016/j.cmet.2025.12.004 ​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2 ) | Update your profile ( https://preferences.convertkit-mail4.com/68uno49qwqf8h58wxg5hohp4g0mm2c9hg44z2 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

Here's the problem with every nutrition app on the market right now. They track your meals, macros… and that's it. MyFitnessPal makes you search a database and scan barcodes. MacroFactor gives you charts and numbers. But when you're staring in the fridge at 9pm wondering if you can get away with that second serving… Neither of them say a word. Tracking what you ate doesn't fix what you (might) eat next. I've watched this happen with thousands of coaching clients. The people who get results aren't the ones with the best data, they're the ones who have someone to ask when they're about to go off track. That's what HeySherpa does for you. HeySherpa is an AI nutrition coach you can message anytime: morning, night, mid-meal. Tell it what you ate in plain language. Ask it what to eat next. Take a picture of the menu when you’re at a business dinner. It tracks your macros automatically and coaches you through the moments where most people quit. No barcode scanning or food databases. Just real coaching, available whenever you need it. I'm letting a small group in early before the public launch. You'll get first access, help shape the app, and be locked in before anyone else. ​Join the waitlist here ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hndnqmpu6h9xw4xmoinhrll2q/l2hehmhl9l94pgi6/aHR0cHM6Ly9kYW5nby5raXQuY29tL2hleXNoZXJwYQ== ). Dan ​ ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/5qum74kelei7hndnqmpu6h9xw4xmoinhrll2q ) | Update your profile ( https://preferences.convertkit-mail4.com/5qum74kelei7hndnqmpu6h9xw4xmoinhrll2q ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx/wnh2hghqpw52xpf7/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW0tNDYtaGVyZS1zLWhvdy1pLW0tZ29pbmctdG8tYWNoaWV2ZS1hLTEtcmVzdGluZy1oZWFydC1yYXRl )​ I have a confession to make: For the past 5 months, I’ve been doing nothing but strength training and walking. Out of curiosity, I wanted to check my resting heart rate, and it was in the high 50s. It wasn’t bad, but by most charts it’s average for a healthy adult, and it’s better than 70% of men my age. But I’m not after average, though. I’ve spent 20+ years lifting, I’m strong, I’m lean, and my blood work is dialed in. I assumed all of that would carry my heart along for the ride. I was wrong. Strength training builds muscle and bone, but it doesn’t do much for your resting heart rate. That’s a completely separate skill with its own inputs, and I had been ignoring it ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx/reh8hohmr02lwla2/aHR0cHM6Ly9naXBoeS5jb20vZXhwbG9yZS9pdHMtYS1zaGFtZQ== ). What I found in the research changed how I think about my cardiovascular training in my 40s. --------------------------------------------------- What Your Resting Heart Rate Says About Your Health --------------------------------------------------- Your resting heart rate is the engine of your body, and it’s always running to keep you alive. The lower your resting heart rate, the more efficient your heart is, and the longer it’s likely to keep you around. I don’t know about you, but I want that. A 2017 meta-analysis of 1.2 million people found that every 10-beat increase in resting heart rate (about an 80 bpm increase) was linked to a 9% rise in all-cause mortality. People above 80 bpm had a 45% higher risk of dying from any cause compared to the lowest range. Your resting heart rate at 40 is a window into your health at 60 Optimal is 50-59, and elite is 40-49, where endurance athletes tend to fall. I want to be there by the time I hit 47, and I've got less than a year to do it. ------------------------------------ The Hidden Number No One Talks About ------------------------------------ ​ There’s a second metric tied directly to resting heart rate: heart rate recovery. It’s the number of beats your heart rate drops in the first minute after hard effort. Less than 13 is a red flag. 20 or more is good. Athletes often see 30 or more. Heart rate recovery reflects how quickly your parasympathetic nervous system (the “rest and digest” side) can take over after stress. It’s the same system that controls your resting heart rate at night. When you train one, you train the other. A meta-analysis in the Journal of the American Heart Association found that for every 10 bpm decrease in one-minute heart rate recovery, all-cause mortality risk rose by 9%. Slow recovery is a longevity flag, not just a fitness one. The good news is that both numbers respond to the same training inputs. -------------------------------------- How And When Do I Track My Heart Rate? -------------------------------------- Overnight average from a wearable is the cleanest signal, since daytime readings get polluted by caffeine, stress, and movement. Once a week, I cross-check it manually: two fingers on the wrist, 30 seconds, multiply by 2. For heart rate recovery, I note my heart rate at the end of a Zone 2 session, sit still for 60 seconds, and check it again. I track the gap over time. If the trend is going down over weeks, the training is working. If it's flat or climbing, something in life (sleep, alcohol, stress) is blocking the adaptation. --------------------------------- Nasal Breathing Is The Foundation --------------------------------- Before we get into the new protocol, I need to mention that the foundation I’ve been quietly building over the last 3 years has been turning me into a nasal breather ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx/08hwh9h25do6g3ul/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pZi15b3UtYnJlYXRoZS10aHJvdWdoLXlvdXItbW91dGgtcmVhZC10aGlz ). It started with taping my mouth at night, which I talked about in this video here: ​ ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx/vqh3hrho7px9eqsg/aHR0cHM6Ly93d3cueW91dHViZS5jb20vd2F0Y2g_dj1EanczZ0t4Y3YwQQ== )I used a small piece of tape across my lips so I’d stop mouth breathing in my sleep. Within a few weeks, my morning resting heart rate dropped, and my sleep got deeper. Breathing through my nose also became easier. I then brought it into the gym, trying to breathe through my nose as much as possible, even when it felt hard, during lifts, cardio, and walking. Now it’s almost my default. Nasal breathing is important because it slows your respiration, increases CO₂ tolerance, and shifts you into parasympathetic dominance ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx/l2hehmhl930m6pa6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy8xMC1zaW1wbGUtdG9vbHMtdG8tcmVkdWNlLXN0cmVzcy1pbW1lZGlhdGVseQ== ). That’s the same nervous system branch that controls your resting heart rate at night and your heart rate recovery after exercise. Train this during the day, and your numbers improve while you sleep. A lot of people hit a ceiling with cardio because they train their heart hard, but they breathe through their mouth the entire time. That keeps the parasympathetic system turned on, so the work is still happening, but the adaptation gets blunted. After 3 years, I can keep my breathing almost entirely nasal, and that is the foundation on which everything else gets built. ------------------------------------------------------------------- The Protocol I'm Using To Achieve A Top 1% Resting Heart Rate By 47 ------------------------------------------------------------------- ​ 180 minutes of Zone 2 per week. Zone 2 is the intensity where you can hold a conversation, but can't sing opera. Roughly 60 to 70% of the max heart rate. This dose builds mitochondria, improves fat oxidation, and lowers resting heart rate by 3 to 5 bpm over 8 to 12 weeks. I do mine on a stationary bike while I work and aim to get all of it nasal. 1-2 REHIT sessions per week. Reduced-exertion HIIT ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx/m2h7h5h3p8g6mrim/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZTBmcmlkYXlzLW1heS0yMm5kLTIwMjY= ): two 20-second all-out sprints inside a 10-minute easy ride. Research shows VO₂ max improvements of around 12% in eight weeks, the strongest predictor of cardiovascular longevity outside of resting heart rate itself. 3 strength sessions per week, Monday, Wednesday, Friday. Muscle mass drives metabolic health, which feeds back into heart rate. Sauna 3 to 4 nights per week. Finnish data on 2,300 middle-aged men found that 4 to 7 sauna sessions per week were associated with a 50% reduction in fatal cardiovascular events compared to one. Heart rate climbs, vessels dilate, and parasympathetic tone improves on the cool-down. Doubles as a sleep aid. Zero alcohol. A single drink elevates resting heart rate for 24 hours and tanks HRV for 48. Drinking is rowing in the opposite direction. Sleep and food. 7.5 to 8 hours in bed, same sleep/wake times, protein-forward whole-food diet, last meal three hours before bed. This gets the basics covered. -------------------------- My Weekly Workout Schedule -------------------------- Monday: lower-body focused lift with Zone 2 on the desk bike in the afternoon. ​Tuesday: Zone 2 during work, sauna at night. ​Wednesday: upper-body lift, Zone 2 at the desk. ​Thursday: REHIT in the morning, sauna at night. ​Friday: full-body lift, Zone 2 during the day. ​Saturday: longer Zone 2 outside if the weather cooperates. ​Sunday: Rest day Cardio happens during work hours, strength stays in 45-minute blocks, and evenings and weekends stay mine. This may look like a lot of activity, but the key is to listen to the body and feel how sore or recovered you are, then decide whether to train. There is a fine line between not training because you’re lazy and not training because you’re still sore from the workout before. **************************************************** Your Resting Heart Rate Is A Window Into Your Future **************************************************** Most people assume that if there’s no chest pain, everything is fine. But the heart doesn’t fail suddenly; it drifts. By the time the numbers tell you there’s a problem, you’ve lost a decade of efficient function. A low resting heart rate isn’t for flexing on social media. It's the compound interest of a thousand small choices: daily activity, breathing through your nose, declining drinks, hours slept, miles cycled (or run or rowed). I have less than a year to go from fine to elite. Keep you posted on how it goes. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx/dpheh0heg0495zhm/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx/dpheh0heg0495zhm/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx/e0hph7h7g0p34pi8/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 525,949+ subscribers​ ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx/7qh7h8h97ok2z6iz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx ) | Update your profile ( https://preferences.convertkit-mail4.com/27uqlw3484hoh8pr454s3hg972elrighn66dx ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/m2h7h5h3p7mrlzam/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZTBmcmlkYXlzLW1heS0yMm5kLTIwMjY= )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * How to boost your V02 max in 10 minutes * 2 free anti-aging 'drugs' most people aren't using * A brain game I can't stop playing Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/e0hph7h7g2qxd3c8/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/e0hph7h7g2qxd3c8/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/e0hph7h7g2qxd3c8/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, A month ago, I was staying at a surf resort in China. It's been a bucket list item ever since Kelly Slater opened his surf ranch, and the experience didn't disappoint. ​ While I was there, I decided to try a more advanced wave. And it was frustrating. I'd think I caught it, only to have the wave peter out or to wipe out on my board. Then one of the instructors told me something I'll never forget. In his broken English, he pointed at the wave and said: "Look where you go!" I was doing the cardinal sin of surfing: looking down at my board instead of where I wanted to take it. So I tried it. The next wave I caught, I immediately looked up at the spot I wanted to ride to. By some miracle, I caught one of the best waves of my life. I journaled about it afterward and asked myself, "How often do we look at the wrong things in life?" When we're doing something new, our first instinct is to "not fall" or "avoid failure." But that tells our brain the wrong thing. Point your mind at where you want to go. Trust it to figure out the rest. That's where your attention belongs. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ------------------------------------------ 1. How To Boost Your V02 Max In 10 Minutes ------------------------------------------ ​ ​VO2 max ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/owhkhqhwv7gz0qav/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtYmVzdC10eXBlLW9mLWNhcmRpby10by1saXZlLWxvbmdlcg== ) is one of the strongest predictors of both lifespan and healthspan. The problem is that most people do not have an hour to train for it. That said, there’s a protocol called REHIT (Reduced-Exertion High-Intensity Interval Training). I call it the lazy person's sprint workout. The whole session takes 10 minutes. How to do REHIT: * Use an exercise bike * 5 minutes easy warm-up * Two 20-second all-out sprints * Around 2-3 minutes of peddling between rounds In sedentary adults, doing this twice a week for six weeks increased VO2 max by 10 to 13%. That’s similar to what people get from much longer, more time-consuming cardio programs. A 2025 study even tested an equipment-free version using burpees (yuck), but the results were VO2 max gains that matched the cycling sprints (yay). Now, the trick to all this is that those 20-second sprints need to be done as hard as humanly possible. I'm talking all-out nose to the grindstone effort. When it comes to VO2Max, I realize you need a base of Zone 2 cardio to provide the foundation. Workouts like the REHIT protocol are like heavy lifting for your heart and lungs. 40 seconds of pain twice a week to enhance one of the biggest longevity markers we know of. Are you willing to make that trade? ----------------------------------------------------- 2. Two Free Anti-Aging Drugs Most People Aren't Using ----------------------------------------------------- The Max Planck Institute for Biology published a paper ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/p8heh9h40lgvpesq/aHR0cHM6Ly93d3cuYWdlLm1wZy5kZS9jYW4tYWdlaW5nLWJlLXNsb3dlZC1kb3du ) that most people won't pay attention to. After decades of research, one mechanism keeps showing up in every promising anti-aging pathway: Autophagy. The word literally means “self-eating,” and it’s your cells’ recycling program. They break down old, damaged parts and reuse them as fuel. What most people don’t know is that autophagy declines as you age. When researchers turn it back on in animals, both life span and health span improve. There are 2 ways to activate it: * Eat less, sometimes. When nutrients are scarce, your cells flip into recycling mode. This is the entire mechanism behind why caloric restriction extends life in nearly every species tested. * Train hard enough to feel it. Exercise burns through cellular energy and triggers the same pathway. This is one reason vigorous exercise has such an outsized effect on longevity markers. Most people reach for fancy peptides or try a 36-hour fast, but what they really need is to spend more time being hungry and out of breath on a regular basis. Both are effective, free, and the closest thing we have to a real anti-aging protocol. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ I have an ADHD brain, and I always feel like I need to be doing something with my hands. My default is to reach for my phone, but that never ends well for me or anyone. I’ve been looking for analog replacements, and my wife bought me a little puzzle game called IQ Bubbles by Smart Games ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/x0hph6he6l9g4ga5/aHR0cHM6Ly9zbWFydGdhbWVzLmV1L3VrL29uZS1wbGF5ZXItZ2FtZXMvaXEtYnViYmxlcw== ). The setup is super simple: you get a small board with a lid, add 11 translucent puzzle pieces, and each challenge starts with a few bubbles already placed. Your job is to fit the rest in. There’s only one solution per puzzle, and there are 120 total. I’m really happy to say I’ve worked my way from the starter level all the way up to wizard, and I’m still hooked. What I love about this game is that there’s no screen, it’s pocket-sized (so it’s great for travel), it works your brain instead of frying it, and it’s surprisingly addictive. It’s the kind of thing you can pull out at a coffee shop, on a plane, or on the couch when you’d normally be doomscrolling. If you want to give your brain some love and avoid your phone, I recommend picking one up over here ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/x0hph6he6l9g4ga5/aHR0cHM6Ly9zbWFydGdhbWVzLmV1L3VrL29uZS1wbGF5ZXItZ2FtZXMvaXEtYnViYmxlcw== ). ------------------------------------------------ Client Of The Week - Dijana Kristo, Professional ------------------------------------------------ ​ Dijana is a busy professional who wants to take back control of her health and habits. In just a few months, she’s down 23.2 lbs, lost 1.5 inches off her waist, and made a powerful mindset shift around food and long-term consistency. She now makes the right food choices even while traveling, stays consistent with her daily steps, and has built sustainable habits that support both her goals and lifestyle. Here's how we did it: * Built a simple, flexible nutrition strategy that works anywhere * Prioritized daily movement with walking as a core habit * Focused on long-term habit change over quick fixes Dijana didn’t just lose weight, she changed how she lives. Amazing work, Dijana! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/e0hph7h7g2qxd3c8/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't." ​ ― Steve Maraboli When you’re riding a bike, and you want to go in a specific direction, but obstacles are in front of you, do you focus on the obstacles or on where you’re going? This question is not about biking. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/6qheh8hlgdnq4vho/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/6qheh8hlgdnq4vho/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/kkhmh6hnq367pdsl/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 525,949+ subscribers​ ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/58hvh7hg8zkewnb6/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/g3hnh5hm5k6v2kbr/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/48hvhehmen6o3mfx/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/vqh3hrho7de56lbg/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/e0hph7h7g2qxz3a8/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/6qheh8hlgdnqqvso/bWFpbHRvOj9zdWJqZWN0PUNoZWNrJTIwdGhpcyUyMG91dCZib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWls ) PS: You have referred 0 people so far ​ ---------- References ---------- * ​https://www.age.mpg.de/can-ageing-be-slowed-down ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx/p8heh9h40lgvpesq/aHR0cHM6Ly93d3cuYWdlLm1wZy5kZS9jYW4tYWdlaW5nLWJlLXNsb3dlZC1kb3du )​ * Metcalfe RS, Koumanov F, Ruffino JS, Stokes KA, Holman GD, Thompson D, Vollaard NB. Physiological and molecular responses to an acute bout of reduced-exertion high-intensity interval training (REHIT). Eur J Appl Physiol. 2015 Nov;115(11):2321-34. doi: 10.1007/s00421-015-3217-6. Epub 2015 Jul 9. PMID: 26156806.​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx ) | Update your profile ( https://preferences.convertkit-mail4.com/27uqlw3484hoh8zq3kgt3hg92pegncghn66dx ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h20wzeviqhpq68kv4irhkoolw/p8heh9h40d24rdbq/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy8zLW1lYWxzLWktYXRlLWFsbW9zdC1ldmVyeS1kYXktdG8taGl0LTEyLWJvZHktZmF0 )​ The fittest and leanest people I know are not chasing variety. And when I got down to 12% body fat, I was eating roughly the same three meals almost every day, but it wasn’t because I lacked imagination. Nutrition needs a system, and systems move the needle when you don't have motivation. So in today's newsletter, I want to share with you 3 meals I ate almost every day to get my body to 12% body fat. But before doing that, I have to answer the question: Is it healthy to eat similar meals every day? --------------------------------------------- Is it healthy to eat similar meals every day? --------------------------------------------- A 2026 study tracked people trying to lose weight ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h20wzeviqhpq68kv4irhkoolw/z2hghnhev7ke5efp/aHR0cHM6Ly9wc3ljbmV0LmFwYS5vcmcvcmVjb3JkLzIwMjctMzc5NzQtMDAxP3V0bV9zb3VyY2U9YXJub2xkc3B1bXBjbHViLnNjaHdhcnplbmVnZ2VyLmNvbSZ1dG1fbWVkaXVtPW5ld3NsZXR0ZXImdXRtX2NhbXBhaWduPWVhdGluZy10aGUtc2FtZS1tZWFscy1ldmVyeS1kYXktbGVkLXRvLTM3LW1vcmUtd2VpZ2h0LWxvc3M= ) and measured the variety in their diets. Those who stuck to a smaller set of foods they ate repeatedly lost about 37% more weight than those who kept their diets more varied. Also, when you observe the longest-living people on the planet, in places like Okinawa and Sardinia, you notice they mostly eat the same foods day after day. Same thing with the fittest people on the planet. Variety isn’t always the enemy. Eating a variety of vegetables and fruits, along with whole foods, tends to help. But if it shows up in snacks and hyper-processed foods, it works against you. The answer isn’t to eat the same 3 things forever. It's to find a rotation of meals you can rely on, especially when things get busy. So yes. Done right, eating similar meals every day is not just healthy. It's one of the most reliable things you can do. Here's what mine looked like.... ---------------------- Meal 1: Breakfast Glop ---------------------- ​ This one looks horrible but tastes delicious. 300 grams of low-fat Greek Yogurt 1 Scoop whey protein powder 1 tablespoon of psyllium husk 100 grams of frozen fruit Mix all of this in a bowl the night before, then put it in your fridge overnight. The frozen fruit thaws, and once you wake up in the morning, you have a powerhouse of a breakfast to start your day. The Greek yogurt contains active cultures to promote gut health. Add in the protein powder, and it puts me at 50 grams of protein to start the day. The psyllium husk is a soluble fiber, keeping me full for hours, and feeds my gut bacteria. The frozen fruit adds taste, fiber, and micronutrients. It takes less than 3 minutes to make, and something I've found is starting your day with a gut-friendly, high-protein + fiber, and micronutrients keeps me full for hours. ------------------------- Meal 2: The Flexible Meal ------------------------- ​ Now this one will be slightly controversial, but it needs to be said. I call this my flexible meal because when I'm in work mode, I prefer to grab and go when it comes to my lunch. This meal has 2 versions, depending on what I had on my schedule that day. Version 1: On workout days, 3 days a week, it was almost embarrassingly simple: 2 tablespoons of psyllium husk in 20 oz of water, and 3 bags of protein chips. This gives me 60 grams of protein along with 10 grams of fiber. I take the psyllium husk at least 30-60 min before the chips to slow digestion. Version 2: Meal prepped for me by a local company containing meat, veggies, and carbs. When it comes to lunch, I can't bother thinking about what I'm eating. I need something quick that's already prepared and ready to eat. For our clients who eat out for lunch often, we highly recommend finding some form of meal prep. It's healthier and usually macro-friendly if you find the right service. ------------------------------------- Meal 3: The Family Anchor aka. Dinner ------------------------------------- ​ 300+ grams of a moderate to lean meat source (striploin, salmon, chicken, or lean ground beef) 100-200 grams of a cruciferous vegetable (broccoli, cauliflower, green beans) 100-200 grams of a single ingredient carb source (potato, sweet potato, rice, or legumes) At dinner, I'm usually the one cooking for the family. It is time-consuming, I love the ritual of it, and also the fact that I get to control what goes onto my kids' plates. I make it easier by using an air fryer. Cooking meats in my air fryer is easy, and you can get quite inventive with it. Just the other day, I cooked homemade chicken katsu for my family, and they loved it. If I want to make this meal heftier, I'll add a pack of konjack noodles. They're almost calorie-free and contain a fiber called glucomannan that helps fill up your stomach. When you're in a deficit, volume helps a ton. --------------------------------- The Hidden Tax Of Needing Variety --------------------------------- It has been said that we make around 200 food decisions every day. And something I realized from working with entrepreneurs for the past 10 years is that those decisions are a tax. Willpower is depreciating resource, and it runs out as the day goes on. The varied diet doesn't fail because it's wrong, but it's reliant on you to make good decisions for your health on your worst, busiest, most tired days. By removing these decisions, you're not relying on discipline but creating a system. When discipline fails (and it will), systems are what's left. Btw, I’m not saying you should be a robot and eat the same meals every day with no variety. I do believe in sitting down with friends and enjoying dinners and barbecues, and that's why this works. By locking down the meals you can control, you can actually have more variety with the people you love. *************** Find Your Meals *************** My challenge to you after reading this is to find at least 1 meal you can anchor your day around. Have that meal achieve the basics of being calorie-friendly, protein+fiber-rich, and micronutrient-friendly. Run that meal for at least 7 days, then stack on another if you're feeling up for it. The diet that gets you lean isn't the most exciting one. It's the one you barely have to think about. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h20wzeviqhpq68kv4irhkoolw/reh8hohmr73mk8a2/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h20wzeviqhpq68kv4irhkoolw/reh8hohmr73mk8a2/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h20wzeviqhpq68kv4irhkoolw/l2hehmhl94nle4s6/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 525,949+ subscribers​ ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h20wzeviqhpq68kv4irhkoolw/7qh7h8h97869q0uz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/p9u29olxqxh9h20wzeviqhpq68kv4irhkoolw ) | Update your profile ( https://preferences.convertkit-mail4.com/p9u29olxqxh9h20wzeviqhpq68kv4irhkoolw ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/vqh3hrho72p5lksg/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLW1heS0xNXRoLTIwMjY= )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The 30-calorie trick that kills hunger faster than food * What your blood says about how you'll age * One of the best videos you'll see on healthy aging​ Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/m2h7h5h3pk8rv8im/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/m2h7h5h3pk8rv8im/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/m2h7h5h3pk8rv8im/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, Last Sunday was a slow morning with my family. There were no alarms, no rushing, and we moved at our own pace. I did too, and I noticed something halfway through: my shoulders dropped, my breathing slowed, and my nervous system felt like it was on a different setting than the one I usually run on. It reminded me of the true measure of wealth. Most people confuse it with how much money they have in the bank, but a greater form of wealth is time affluence. Time affluence is the feeling of not being owned by your calendar. It is a Sunday when I do not need to be anywhere but with my family. The older I get, the more I realize that one of the best ways to build time affluence is to build a healthy body. When your body is healthy, you're not only adding more years but creating better days inside of them. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ---------------------------------------------------------- 1. The 30-Calorie Trick That Kills Hunger Faster Than Food ---------------------------------------------------------- ​ Most people think fat loss comes down to willpower, but it really comes down to hunger management. There’s one tool in my kitchen that kills hunger faster than any food you can eat. It's called psyllium husk, and I talked about it in this article over here ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/dpheh0hegz03vecm/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW1heC1kb3NlZC1vbi1wc3lsbGl1bS1odXNrLWZvci0yMS1kYXlzLWJ1dC1kaWQtbm90LWV4cGVjdC1yaGlz ). A 2023 meta-analysis looked at psyllium taken before meals in overweight and obese adults. Participants saw an average of 2.1 kg of weight loss, a 0.8 drop in BMI, and 2.2 cm off the waist over about 4.8 months. Why does it work? When you take in psyllium husk, it turns into a gel in your stomach. That gel takes up space, slows digestion, and triggers GLP-1 and PYY (the same satiety hormones drugs like Ozempic target). Something I like to do is take 1-2 tablespoons in 8-12 oz of water, 20-30 minutes before my biggest meal. This helps keep me full and prevents me from overeating. -------------------------------------- 2. Your Blood Tells You How You'll Age -------------------------------------- ​ Most people think aging just happens to you, but a 2021 study in Metabolite found that your metabolism has a lot more to do with it than you think. Researchers compared the blood lipid profiles of 73 healthy people in their 20s with 77 healthy people in their 70s. What they found was surprising: even among the healthy older group, hundreds of lipid species had shifted with age. The biggest twist was that some of the elevated lipids in the older group were actually protective, specifically the ones linked to better cardio-metabolic health. The authors believe these lipid signatures may be part of why these people reached their 70s in good shape. In plain English, that means people who age well are not just lucky. Their metabolism is doing protective work in the background year after year. That is why I tell clients that metabolic health ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/e0hph7h7g90x6qb8/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtc3RlcC1ieS1zdGVwLWd1aWRlLXRvLWJlY29taW5nLW1ldGFib2xpY2FsbHktaGVhbHRoeQ== ) is not a vanity metric. It is the engine that decides whether you reach 70 strong or 70 broken. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/7qh7h8h97vogqzcz/aHR0cHM6Ly93d3cueW91dHViZS5jb20vd2F0Y2g_dj0wNHZsQTNjT3g4OA== )I believe one of the greatest role models on the planet is people in their sixties, seventies, and eighties training in the gym to stay healthy. It reminds me of Richard Morgan. He didn’t use a rowing treadmill until he was 73, and by 93, he was a four-time world indoor rowing champion, with the cardiovascular system of a healthy 30-year-old. The lesson isn’t that everyone needs to win world championships in their 90s. It’s that the body responds to stimulus at any age. We learn from Taiwanese grandmas (and many others) that the window doesn’t close when you get older. It closes when you stop. ---------------------------------------- Client Of The Week - Soren, Entrepreneur ---------------------------------------- ​ Soren is an entrepreneur who wants to drop the belly, become a fit dad to his four children, and improve his energy levels. In six months, he lost 54 pounds, increased his energy levels, and became such a great example to his kids that they're now joining him in his workouts. Here's how we did it: * We ate a low-carb, high-protein meal plan as that worked better for his energy levels and focus. * He was doing random workouts, so we focused on using strength circuits with progressive overload. * We walked a lot. He did around 10k steps a day, and this helped him manage his stress levels while burning a few calories. The coolest thing about this transformation is that, as a result of his higher energy and better focus, he has hit record income months just by getting fitter. Few people realize this, but I've seen it first-hand: Getting fitter makes you richer. ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/m2h7h5h3pk8rv8im/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "Most people chase a million dollars in the bank and ignore the million‑dollar body that actually buys them more time." ​ ― Anonymous Lifting weights and eating well aren’t just about looking good at the pool. They’re one of the few legal ways to buy 3–4 extra years of life. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/owhkhqhwv3rzp5av/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/owhkhqhwv3rzp5av/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. 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Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/x0hph6he68wgo2i5/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/6qheh8hlgv7qzeao/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/kkhmh6hnqgl7rqbl/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/58hvh7hg8pmeqdf6/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46/25h2hoh3zr256kt3/bWFpbHRvOj9zdWJqZWN0PUNoZWNrJTIwdGhpcyUyMG91dCZib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWls ) PS: You have referred 0 people so far ​ ---------- References ---------- * Gibb RD, Sloan KJ, McRorie JW Jr. Psyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: A comprehensive review and meta-analysis. J Am Assoc Nurse Pract. 2023 Aug 1;35(8):468-476. doi: 10.1097/JXX.0000000000000882. PMID: 37163454; PMCID: PMC10389520. * Carrard J, Gallart-Ayala H, Infanger D, Teav T, Wagner J, Knaier R, Colledge F, Streese L, Königstein K, Hinrichs T, Hanssen H, Ivanisevic J, Schmidt-Trucksäss A. Metabolic View on Human Healthspan: A Lipidome-Wide Association Study. Metabolites. 2021 Apr 30;11(5):287. doi: 10.3390/metabo11050287. PMID: 33946321; PMCID: PMC8146132. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46 ) | Update your profile ( https://preferences.convertkit-mail4.com/n4ur3ewz5ztvhxpq8rnu6h646xqkkslhell46 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl5xlqgarh8o502oncmh9vv4x/p8heh9h4oe35zkcq/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy83LXNjaWVuY2UtYmFja2VkLWV4ZXJjaXNlcy10aGF0LXJldmVyc2UtYWdpbmc= )​ A few months ago, a client named Robert told me something I haven’t been able to shake. He’s 58, fell on a ski trip, and couldn’t get up without help. He said the worst part wasn’t the embarrassment. It was the moment afterward, when he realized his body had quietly stopped being something he could rely on. I think about this a lot because most of what we call aging isn't aging at all. It's the slow accumulation of damage due to lack of use. You get weaker when you stop loading your body. Joints get tighter when you stop using them through their full range. Power fades faster than strength. Your cardiovascular engine declines the moment you stop pushing it. The body is adaptable at any age. The trick is that you only get to keep what you use. In today’s newsletter, I’m sharing the 7 exercises I’ve built my own training around, plus the ones we use with clients in their 40s, 50s, 60s, and 70s. Each one targets a specific science-backed capacity you lose with age. You ready? Let's go 🔥 -------------- #1 - Bar Hangs -------------- ​ If you sit for 8 hours a day, take a good look in the mirror. You might see your head pushed forward, your shoulders rolled in, and your upper back curled. The modern desk worker is starting to look like a croissant. Researchers call it Upper Cross Syndrome, and the data isn’t pretty. It’s linked to chronic neck pain, reduced lung capacity, shoulder impingement, and tension headaches. Desk workers are the demographic that gets hit the hardest. The antidote is hanging. Grab a bar, let your body weight pull you long, and let gravity do the work in reverse. The spine decompresses, the shoulders open, the chest stretches, and the lats wake up. Start with 10 seconds, and place your feet on a chair if you need to take some weight off. Build up to 30-second hangs, and work up to 2 to 3 minutes a day, broken up however you want. Hang every day, and your body slowly uncurls. You start to stand like someone who owns the room again. -------------------- #2 - The Asian Squat -------------------- ​ This isn't an exercise. It's the human resting position your body was designed for. A study in the European Journal of Preventive Cardiology found that adults who struggled to sit down and rise from the floor without support were nearly six times more likely to die within six years. We lose the ability to sit in a squat position, but we can get it back through proper training. Keep your heels elevated on a book if your ankles are tight. Chest tall. Hold a door frame for support. Accumulate 2 to 5 minutes a day. Get comfortable down there again. ------------------------------ #3 - Zone 2 And REHIT Training ------------------------------ ​ Most people approach cardio the wrong way: they work out at a moderate intensity for 30 minutes, three times a week, and wonder why their fitness has plateaued. But pros don’t train that way. They train two cardio systems, and they barely overlap. Zone 2 builds the engine. It's a pace where you can barely hold a conversation and your heart rate sits around 60-70% of its max. This is the zone where your mitochondria multiply and get more efficient. More mitochondria means more energy, better metabolic health, and a higher ceiling for everything you do. REHIT works the heart itself. Reduced-exertion high-intensity interval training is what happens when scientists stripped HIIT down to its minimum effective dose. The protocol: 3 minutes of easy cycling with two 20-second all-out sprints inside it. 10 minutes total. An 8-week study compared REHIT to traditional moderate-intensity cardio. The REHIT group improved cardiorespiratory fitness by 12 percent. The moderate cardio group improved by 7 percent. The REHIT group also saw a 62 percent drop in metabolic syndrome severity. Low cardio-respiratory fitness is a strong predictor of early death, more so than smoking or diabetes. Zone 2 raises your floor while Rehit raises your ceiling. For a strong cardiovascular system, we want both. --------------------------------- #4 - The World's Greatest Stretch --------------------------------- ​ This is one flow that hits four of the joints that lock down first with age: hips, t-spine, hamstrings, ankles, and shoulders. Step into a deep lunge, drop your opposite hand to the floor, and rotate your top arm to the ceiling. Three reps per side. Five minutes a day. If you only had time for one mobility drill, this would be it. ---------------- #5 - Plyometrics ---------------- ​ Strength fades slowly with age. Power fades twice as fast, around 3 to 4 percent per year after 40. Power is what catches you when you trip. It's what gets you out of a chair without thinking about it. Beginners: ankle pogos and line hops. Stay light, almost silent on the ground. ​Intermediate: broad jumps, skater bounds, low box jumps. ​Advanced: depth jumps and single-leg bounding. Two short sessions a week, 5 to 10 minutes each, before a workout. ------------------- #6 - Loaded Carries ------------------- ​ If I had to pick one strength exercise for the rest of my life, this would be it. Carries train grip, core, posture, breathing, and full-body integrity in a single movement. They also mimic real life. Groceries, suitcases, your kids, furniture. This is the strength that shows up when life asks for it. Loaded carries are among the best exercises for spinal stability and core integrity. Start with a suitcase carry: one heavy dumbbell or kettlebell in one hand, 30 seconds per side, walking tall. Progress to farmer's carries with both hands, then heavier loads and longer distances. ------------------ #7 - The Hip Hinge ------------------ ​ Bar hangs fix what sitting does to your upper body. The hip hinge fixes the lower body. Sit 8 hours a day, and your glutes, the biggest muscle group in your body, go quiet. Stuart McGill calls this gluteal amnesia. The lower back and hamstrings take over jobs they were never built for. It's why so many men in their 40s have chronic back pain even though they're "active." The hip hinge wakes the posterior chain back up. Strong glutes mean a stable spine, healthy knees, and a lower body that picks things up off the ground for the next 40 years. Beginner: kettlebell deadlift. Push your hips back, drive the floor away. Three sets of eight. ​Intermediate: kettlebell swing. Two or three sets of 10 to 20. ​Advanced: trap bar deadlift and low back extensions. The hinge is the lift that ages best. Done right, it's a strength move you keep doing in your 70s. *************************** The Body Keeps What You Use *************************** Most people lose their independence in one capacity at a time, and they never see it happening until something breaks. I consider these seven movements non-negotiable because each one helps your body maintain something it will quietly give up if you lose it and starts compensating. I'm 46. I plan to be more capable at 76 than I am today. Not because I'm chasing youth, but because I refuse to give up things I can keep with a few hours of work a week. The body keeps what you use. Use it on purpose. Onward and upward. 🚀 - Dan P.S. The Lean Body Mastery group for May is filling up. If you're over 40, your body is the operating system everything else runs on. Your business, your relationships, your energy, your future. Let it decline, and everything else declines with it. If you've got 15+ pounds to lose and a body that's started feeling older than you are, my team and I will get you stronger, leaner, and more capable in 4 months. ​Click here to apply ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl5xlqgarh8o502oncmh9vv4x/x0hph6he0mrdwra5/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL0dYQUZGRGlWP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyXzEybWF5MjYmdXRtX2NvbnRlbnQ9ZW1haWxfY3Rh )​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/gkupv4dmlmi5hl5xlqgarh8o502oncmh9vv4x ) | Update your profile ( https://preferences.convertkit-mail4.com/gkupv4dmlmi5hl5xlqgarh8o502oncmh9vv4x ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/reh8hohmzgew49s2/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLW1heS04dGgtMjAyNg== )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The 4-minute exercise that cuts death risk by 40% * Why you should never wear shoes in the home * I track this biomarker every 6 months to avoid heart disease Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/l2hehmhl78z6evu6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to apply for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/l2hehmhl78z6evu6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/l2hehmhl78z6evu6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, For the past five months, I’ve been building a weight loss coaching app called HeySherpa, and the process has been wild. First off, I don’t care what anyone says: building an app is hard, and building one that thousands of people will actually use is much harder. You can vibe-code anything into existence now, but making an app that works at scale, adapts to people’s needs, and stays bug-free is a different game altogether. I’ve also realized that what we can do with AI right now is nuts. The app we've created has memory, knows your tendencies, and can coach you through your biggest eating weaknesses. It can look at a menu and tell you what to order, scan your fridge and suggest what to make, and even estimate calories from a photo of your meal. I used the app all the way to getting myself to 12% body fat ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/dpheh0henlm8v7cm/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28taG93LWktZ290LW15LWFicy1iYWNrLXdoaWxlLWVhdGluZy1waXp6YS1hbmQtZHJpbmtpbmctYWxjb2hvbA== ). We're at the 5-yard line. The first release goes to 1,000 founding members. We're opening the waitlist in the next couple of weeks. Keep an eye on your inbox. Here's what caught my attention this week... ***************************** Here is your 4 Minute Friday: ***************************** ---------------------------------------------------- 1. The 4-Minute Exercise That Cuts Death Risk By 40% ---------------------------------------------------- ​ Do you want to live a life where you don't need a gym, a Peloton, or 60 minutes to live longer? Well, come on down. I've got something cool to show you. A UK Biobank study tracked 25,000 adults who didn't exercise. Researchers used wrist trackers to find short bursts of vigorous movement built into normal life. Things like climbing stairs fast, carrying groceries, or sprinting to catch a bus. They called it VILPA: vigorous intermittent lifestyle physical activity, and the results were wild. Just 3 short bouts a day, lasting 1-2 minutes each, were linked to a 38-40% lower risk of dying from any cause. And a 48-49% lower risk of dying from heart disease. Total time? 4 minutes a day. Working out is great, but I often tell clients they don’t have to “work out” to get longevity benefits. You just have to move hard, briefly, and often Take the stairs two at a time. Walk uphill instead of around. Carry the heavy bag. Sprint to the car in the rain. You can get big returns from small bursts of intensity. ----------------------------------------------- 2. Why You Should Never Wear Shoes In The House ----------------------------------------------- ​ As an Asian guy, I never understood why people wear shoes in their homes. Most people think of shoes as just being dirty, but the truth is they're carriers. A University of Arizona study found the average shoe sole has 421,000 units of bacteria on it. 96% test positive for coliform bacteria like E. coli. A separate study from the University of Houston found that up to 40% of shoes carry C. diff, a bug that causes severe gut infections. But the bigger issue isn't the germs. It's what else hitches a ride. Lead from old paint and soil. Pesticides and herbicides from lawns. Asphalt residue. Endocrine-disrupting chemicals. Your shoes pick all of this up on the sidewalk, the gym floor, the parking lot, and the dog park. Then you walk it across your bedroom carpet. Researchers estimate that about a third of the dust in your home comes from outside, much of it tracked in on shoes. Once it's on your floor, it stays. It gets into the air. It lands on the bottom of your toddler's hands. It collects in places you can't see. The fix takes 10 seconds. Take your shoes off at the door. Keep a pair of indoor slippers or just go barefoot. Let your puppies breathe while keeping the dirt of the house. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ One of the biggest investments I make in my health is getting functional bloodwork. For 8 months, I've been on a custom health plan from Superpower ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/e0hph7h7o82q6ki8/aHR0cHM6Ly9zdXBlcnBvd2VyLmNvbT92aWE9ZGFuLWdv ), and looking back at the data is crazy. It started with 1 lab test that measured 100+ biomarkers. That's about 10 times more than the standard physical I've recovered. It turns out my blood sugar, testosterone, and inflammation markers were all great. Due to a genetic condition, my ApoB (Apolipoprotein B) came back, and while the numbers weren't dangerous yet, they needed to be addressed. Now it's back in the optimal range, thanks in part to the psyllium husk challenge ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/z2hghnhexq8pnphp/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW1heC1kb3NlZC1vbi1wc3lsbGl1bS1odXNrLWZvci0yMS1kYXlzLWJ1dC1kaWQtbm90LWV4cGVjdC1yaGlz ) I did, but I would not have known about it unless I got this test done. The roadmap to more energy, better sleep, and a longer life is in your blood. Superpower ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/e0hph7h7o82q6ki8/aHR0cHM6Ly9zdXBlcnBvd2VyLmNvbT92aWE9ZGFuLWdv ) makes it as affordable as a streaming subscription. I know Max (the founder), and if you click this link ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/e0hph7h7o82q6ki8/aHR0cHM6Ly9zdXBlcnBvd2VyLmNvbT92aWE9ZGFuLWdv ) and use the code DANGO, you get a free at-home lab test with your membership. ----------------------------------------------------- Client Of The Week - Rachelle Girardine, Entrepreneur ----------------------------------------------------- ​ Before working together, Rachelle was struggling with her eating habits and losing the last 10 lbs off her body. She wanted to drop the weight so she could look great in her bikini. In 12 weeks, we lost 13 lbs & added muscle while getting her into her best bikini body shape. Our Strategy: ------------- * Understand the cost of the food she was putting into her body from a calorie, macro & nutrient perspective. * We put her hunger to sleep by eating on a schedule that worked for her. * Used circuit training to shorten her workout times & build muscle. * Pre-planner for her social events and days she was traveling. ​ In her words, she's more confident in her body than ever before. ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/l2hehmhl78z6evu6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "Life is 10% what happens to us, 90% how we react to it." ​ ― Dennis Kimbro My challenge to you until next Friday: Regardless of what happens in your life, act as if it's happening in your favor. As promised, get healthier in under 4 minutes. - Dan P.S. The Lean Body Mastery group for May is filling up. If you're an entrepreneur, your body is the operating system everything else runs on. If it's running slow, so is your business. If you've got 15+ pounds to lose and you're tired of starting over every Monday, my team and I will get you there in 4 months. ​Click here to apply ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/6qheh8hlemdnzxuo/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL0dYQUZGRGlWP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyXzhtYXkyNiZ1dG1fY29udGVudD1lbWFpbF9jdGE= )​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/58hvh7hg2rzkqxc6/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/9qhzhnhdrolz0oa9/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/wnh2hghq6e3xnzh7/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/vqh3hrhorzde04fg/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/dpheh0henlm867sm/bWFpbHRvOj9zdWJqZWN0PUNoZWNrJTIwdGhpcyUyMG91dCZib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWls ) PS: You have referred 0 people so far ​ ---------- References ---------- * Stamatakis E, Ahmadi MN, Gill JMR, Thøgersen-Ntoumani C, Gibala MJ, Doherty A, Hamer M. Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nat Med. 2022 Dec;28(12):2521-2529. doi: 10.1038/s41591-022-02100-x. Epub 2022 Dec 8. PMID: 36482104; PMCID: PMC9800274. * ​https://ciriscience.org/ieq-measurement/study-reveals-high-bacteria-levels-on-footwear/ ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5/owhkhqhwd27g9wfv/aHR0cHM6Ly9jaXJpc2NpZW5jZS5vcmcvaWVxLW1lYXN1cmVtZW50L3N0dWR5LXJldmVhbHMtaGlnaC1iYWN0ZXJpYS1sZXZlbHMtb24tZm9vdHdlYXIv )​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5 ) | Update your profile ( https://preferences.convertkit-mail4.com/v8upmzvg8girhv7p93pughvkkd2zeb9hr44g5 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn9zem4i6h8ww0gvebgh7pp5r/z2hghnhexxqpmeap/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pZi15b3Utd2FudC10by1sb3NlLTE1LXBvdW5kcy1pbi1hLW1vbnRoLWNvcHktdGhpcw== )​ Most weight loss advice tells you to go slow. Lose a pound a week. Sustainable habits. Trust the process. I've coached thousands of clients over the past 20 years, and I'll tell you something that goes against almost everything you've heard: For people with real weight to lose, slow and steady is often the worst possible start. Not because the principle is wrong. Because most people quit before they ever see a result. They give the slow approach six weeks. They lose 4 pounds. They look in the mirror and see almost no difference. They decide it isn't working. They go back to where they started, a little more discouraged than before. This is the cycle I've watched play out for two decades. And it's why, for a specific kind of client, we do the opposite. We go HARD at the beginning. --------------------------- The Rocket Launch Principle --------------------------- Fat loss is like a rocket launch, where most of the energy is expended in getting the ship to space. Think about how a rocket gets to space. Roughly 80% of the fuel is burned in the first few minutes. Once you escape the atmosphere, you can coast, but you cannot coast your way off the launchpad. Body transformation works the same way. The hardest part is not month six. It's the first month. That's where most people quit, and it's also where momentum is built. So when a new client comes in with 30, 40, 50 pounds to lose, I don't ask them to be patient. I ask them to go hard for 14 days. The system is called a Protein Sparing Modified Fast, and it's a part of a protocol we use with clients called the 28-day Metabolic Reset. ------------ How It Works ------------ ​ You eat 1 gram of protein per pound of lean mass. Example: If you weigh 200 pounds and are at 25% body fat, you eat 150 grams of protein. Carbs stay under 50 grams, all from vegetables. Broccoli, spinach, cauliflower. The boring stuff. Fat stays minimal, mostly what comes attached to your protein. Calories land somewhere between 800 and 1,200, but the protein and fiber are so high that your body doesn't go into starvation mode. It has the building blocks it needs to protect muscle. You lift weights at least 3x a week. Preferably using this workout ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn9zem4i6h8ww0gvebgh7pp5r/x0hph6he005943h5/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tcy0ycy10cmFpbmluZy1tZXRob2Qtd2h5LTItc2V0cy1pcy1hbGwteW91LW5lZWQtdG8tYnVpbGQtbXVzY2xl ). This is non-negotiable. When your body is in a deep deficit, it looks around for something to burn. If you're not using your muscles, they get cut first. If you're loading them under a barbell, your body decides to keep them and burn fat instead. You drink half your bodyweight in ounces of water, making sure you're adding electrolytes to enhance hydration. If needed, take 2 tablespoons of psyllium husk ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn9zem4i6h8ww0gvebgh7pp5r/kkhmh6hnvvk6ozfl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW1heC1kb3NlZC1vbi1wc3lsbGl1bS1odXNrLWZvci0yMS1kYXlzLWJ1dC1kaWQtbm90LWV4cGVjdC1yaGlz ) with 8oz of water between meals to increase satiety. ------------------------- What's Actually Happening ------------------------- Most clients lose between 7 and 15 pounds in two weeks. I had a client named Chris come in last year carrying real weight. He ran the 28-day reset and lost 15 pounds in the first 14 days. Over 12 weeks, he dropped 33 pounds of fat, cut his visceral fat in half, and added 3 pounds of lean muscle all confirmed on a DEXA scan. Chris started with the 28 Day Metabolic Reset and dropped 33 pounds, lost 50% of his visceral fat, and gained 3 pounds of lean mass in 12 weeks! 3 pounds of lean mass gained while losing 33 pounds of fat is the holy grail of body composition. Most people are told it's impossible. It happens regularly when you do this correctly. But the body composition isn't even the most important thing that changes. The most important thing is your taste buds. After 10 days of eating only single-ingredient whole foods, something shifts. A piece of grilled chicken starts tasting incredible. Steamed broccoli with a pinch of salt feels satisfying. The processed food you used to crave begins to taste like salt and chemicals. A 2015 study in the American Journal of Clinical Nutrition found that 2 weeks without processed food significantly increases taste sensitivity. People need less sugar and salt to feel satisfied. The research mirrors what I see in clients every month. You don't just lose weight. You rewire what tastes good. ------------------------------------------ The Part Most People Screw Up (Avoid This) ------------------------------------------ Here's the part nobody talks about, and it's the reason most aggressive diets fail. When you finish the 2 weeks and move into a moderate deficit or maintenance, you will gain back 3 to 5 pounds in the first week...but this is not fat. It's water and glycogen returning to your muscles. After 14 days of near-zero carbs, your muscles are like dry sponges. The moment carbs come back, they soak up glycogen, and glycogen pulls water with it. I tell every client this is coming, and they still panic when it happens. The scale jumps. They assume the diet failed. They cut calories again, or restart the shred, and a yo-yo cycle begins. The clients who succeed long-term are the ones who expect the bounce, ride it out for 2 weeks, and then watch the scale start dropping again. This time, there is more food, more energy, and a completely different relationship with what they eat. --------------------------------- Who This Is For, And Who It Isn't --------------------------------- This works best for people carrying real weight. For men, that's 25%+ body fat. For women, 35%+. If that's you, and you've tried the slow approach without seeing enough early results to stick with it, this protocol is built for you. It isn't for everyone. If you're already lean and chasing the last few pounds, this is probably the wrong tool. The aggressive deficit could cost you more muscle than fat at low body-fat levels. If you have a history of disordered eating, skip this entirely. The structure of this protocol can reinforce patterns you've worked hard to move past. If you have kidney issues, are pregnant or breastfeeding, or take medications affected by major dietary changes, work with your doctor before considering anything like this. ********************* 2 Months Until Summer ********************* It's the start of May. You have roughly 8 weeks until the season you say you want to feel good in. 8 weeks is enough time. Two of them spent on an aggressive start. Six of them spent in a moderate deficit, eating real food, training hard, watching their bodies recompose with momentum already on their side. The hard truth is that two weeks of difficulty is shorter than the six months of frustration most people sign up for without realizing it. You don't need more motivation. You need a result early enough to believe the process is working. That's what this is for. Onward and upward. 🚀 - Dan P.S. I'm opening a new Lean Body Mastery coaching group for May. If you're an entrepreneur with 15 or more pounds to lose, you may be surprised by what's possible in 90 days. If you're carrying 20 or more pounds, you're sitting on a gold mine of untapped energy, focus, and performance you haven't touched yet. My team and I will work with you directly to lose the weight without spending hours in the gym or giving up the foods you actually enjoy. We've done this with entrepreneurs across dozens of industries, and the results follow the same pattern every time. ​If you're serious about being in your best shape by summer, click here to apply. ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhn9zem4i6h8ww0gvebgh7pp5r/58hvh7hg22rk4qs6/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL0dYQUZGRGlWP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyXzVtYXkyNiZ1dG1fY29udGVudD1lbWFpbF9jdGE= )​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/lmulpxw272amhn9zem4i6h8ww0gvebgh7pp5r ) | Update your profile ( https://preferences.convertkit-mail4.com/lmulpxw272amhn9zem4i6h8ww0gvebgh7pp5r ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm/7qh7h8h95drrolfz/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLW1heS0xc3QtMjAyNg== )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The 90% rule for staying youthful * The muscle loss lies in GLP-1's * A pen I've fallen in love with (seriously) Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm/owhkhqhwdx22rdhv/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm/owhkhqhwdx22rdhv/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm/owhkhqhwdx22rdhv/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, A farmer planted a Chinese bamboo seed. He watered it and waited. A week passed. He knelt down, brushed the soil aside, checked for any sign of life, and saw nothing. A month goes by, and he waters it again. Still nothing. A year goes by, and he’s out there every morning, staring at the same patch of dirt, wondering if the seed is dead, wondering if he’s been wasting his time. The second year: nothing. The third year: nothing. The fourth year: still nothing. By the fifth year, his neighbors are laughing at him. His family is telling him to give up. Even he’s starting to doubt himself, but every morning he picks up the watering can and shows up anyway. One day, in the fifth year, a small green shoot breaks through the dirt. In six weeks, it grows to 90 feet into the sky. Now, did it grow in six weeks, or did it grow over five years? This is how every meaningful thing in life works, whether it’s the body, the business you’re building, or your relationships. You water in silence for years, doubting yourself the whole time, until one day the roots are deep enough to hold something massive. Most people quit in year 3. They kneel down, see nothing, and walk away right before the breakthrough. Don’t be that person. Keep watering the bamboo. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** -------------------------------------------- 1. The 90% Rule For Staying Young As You Age -------------------------------------------- ​ There's a new longevity metric you need to know about, and it might explain why you don't feel as sharp or strong as you used to. Researchers just introduced something called Peakspan in Aging and Disease. The definition is simple but brutal: It's the years you operate at 90% or more of your peak physical and cognitive performance. Not the years you're alive (lifespan). Not the years you're disease-free (healthspan). The years you're operating at your best. The sobering reality is that most people exit their peakspan by age 50. This means your bloodwork can be perfect. Your doctor can say you're healthy. And you can still be running at 70% of the engine you had at 30. The researchers call this the "peakspan-healthspan gap." Two decades of being technically fine while functionally fading. The way to extend it is starting to unfold: * The foundational stuff: heavy lifting, cardio, protein, fiber, sleep, community, and a sense of purpose. * Emerging medical tools like GLP-1s and peptides. The part that most people miss is that even if you eventually drop below your peak, the work you did to stay there pays dividends for the rest of your life. Stronger bones. Sharper brain. More years where you can do what you want, with who you want. The goal isn't to live longer. It's to stay near your best for as long as possible. ----------------------------------- 2. The Muscle Loss Lie About GLP-1s ----------------------------------- ​ Everyone (including myself) was freaking out about GLP-1s wrecking your muscles, but the data tells a different story. The biggest fear with Ozempic, Wegovy, and Mounjaro is that you lose muscle alongside fat. Body scans show "lean mass" dropping. But it didn't give us the entire picture. Lean mass isn't just muscle. It includes your organs, especially your liver. A new study tested GLP-1s in obese mice and 10 patients on semaglutide for 12 weeks. In mice, body weight dropped 22-35%. Fat fell 41-73%. Muscle? Only 5-10%. In the human group, fat made up 70% of the weight lost. Lean mass made up 30%, which is normal for any meaningful weight loss. The coolest part? The liver shrank more than the muscle did, especially as fatty liver resolved. Most "muscle loss" headlines are partly liver shrinkage being miscounted as muscle. Now, this does not mean that you will entirely avoid muscle loss when being on the GLP-1. Anytime you are in a caloric deficit, the risk you incur is muscle loss if you do it the wrong way. What I tell my clients: if you're on a GLP-1 (or losing weight anyway), lift weights and eat your protein. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ ​ Something you might not know about me is that I'm a pen nerd. Apparently, the term is "stylophile", but pen nerd feels more accurate. There's something about writing with a high-quality pen that just clicks with me. I can't fully explain it. For the past 3 months, I've been using the ​Rotring 600 3-in-1 ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm/p8heh9h4ornnzwsq/aHR0cHM6Ly93d3cuYW1hem9uLmNvbS9yT3RyaW5nLU11bHRpY29sb3ItTWVjaGFuaWNhbC1Td2l0Y2hlcy1CYWxscG9pbnQvZHAvQjA5Skc0UVZNMS9yZWY9c3JfMV8yP2NyaWQ9UjFHVEZRWUNKTUsmZGliPWV5SjJJam9pTVNKOS5iNG8yc1BJTkVNX1hvVGJqOGRJc3NjMGdqYTBudFRub01heFhTTXFwWXJLOTJhNmNUSTZyalRwdlNxYlIyZW1fNUhPTjd0Y2ZXRkVlNEZOVUQ3Tm9kWktuWG5TRXJUSHJ0WnhmTXJYeVRJT0Ixamt6dUpRQUhvYzlVNW5RREtGQnFGMmltLWY5cXBRaTZKSFpWdWFaa1VOR1I1NWE0MDRFT051VzA3YllOVFdGc0dWbU5rZlFXdzNLZTJFSzc3Ty1ZVmVJUGVndEx2a2o5ZVAxaWxEd2ZiZEFWX0JReE0waHc0bUFZaENoc0Q0aktCYVBrLVR6ZHJwbVZzUzBSZW1BNUdTeXpQUUVKQWpLNVFPU3hBRGZqNUxUOEZ1MUY4anFUMFk1TDNXUzlIWS5ndkZQQ2ZhdTJRS2ZwUVpFWkhjUmRNQWNjNDNtTmlJcXFmYTN1S1ozSEEwJmRpYl90YWc9c2Uma2V5d29yZHM9cm90cmluZyUyQjYwMCUyQjMlMkJpbiUyQjEmcWlkPTE3NzY4ODA3Mzgmc3ByZWZpeD1yb3RyaW5nJTJCNjAwJTJCMyUyQ2FwcyUyQzE5MCZzcj04LTImdGg9MQ== )​, and I'm obsessed. It has three pens built into one body: a black ballpoint, a red ballpoint, and a pencil. You twist the top to switch between them. But the real reason I love it is the knurling on the grip. If you lift, you know knurling. It's the textured pattern on a barbell that locks your hands in. The Rotring 600 has that same feel. It's grippy, precise, and somehow makes writing feel like a small ritual. It's not a fitness product. But I use it every single day. If you're a fellow pen nerd, you'll get it. ​Grab one here. ( https://986419df.click.convertkit-mail4.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 )​ -------------------------------------- Client Of The Week - Rob, Entrepreneur -------------------------------------- ​ Rob is an entrepreneur who got out of shape while building his business and having a family. His main goal was to lose weight (especially around the belly) and become healthier so he could live longer. In 16 weeks, he dropped 27 lbs. while seeing his abs for the first time since college. But the best part? His energy is through the roof, and he has more than enough energy to play with his kids when he gets home. Our Strategy: * Find a meal schedule and frequency to control his hunger instead of letting it control him * Switch from cardio to weight training to build muscle and metabolism * Found a routine to decrease stress levels so he could lower cortisol and drop belly fat Rob completely transformed his body by finding the right system. If he can do it, you can too. ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm/owhkhqhwdx22rdhv/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "The best time to plant a tree was 20 years ago. The second best time is now." ​ — Chinese proverb The best time to take your health seriously was yesterday. The second-best time is now. Don't let your past dictate what you can be in the future. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm/6qheh8hlexmm79co/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm/6qheh8hlexmm79co/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm/kkhmh6hnvzkklohl/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 517,458+ subscribers​ ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm/25h2hoh3wlkk25b3/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? 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Peakspan: Defining, Quantifying and Extending the Boundaries of Peak Productive Lifespan. Aging Dis. 2026 Feb 25. doi: 10.14336/AD.2026.0080. Epub ahead of print. PMID: 41747171. * Langer HT, Gilmore NK, Hayden CMT, Roux J, Bariohay B, Rouquet T, Awada M, Marcotorchino J, Bournot L, Nunn E, Titchenell PM, Liskiewicz D, Müller TD, Anyiam O, Atherton PJ, Idris I, Hentschel A, Roos A, Haritonow N, Norman K, Müller-Werdan U, Baar K. Weight loss with GLP-1 medicines does not result in a disproportionate loss of muscle mass or function in obese mice and humans. Cell Rep Med. 2026 Mar 17;7(3):102665. doi: 10.1016/j.xcrm.2026.102665. PMID: 41850248; PMCID: PMC13006392.​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm ) | Update your profile ( https://preferences.convertkit-mail4.com/mvupedxvnvi5hqpq977smhrxkv3x0i3h2vvxm ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/g3hnh5hmwp3zr9ir/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pbS00Ni1oZXJlcy10aGUtcHJvdG9jb2wtaS11c2UtdG8ta2VlcC1teS1za2luLXlvdW5nZXItdGhhbi1pdC13YXMtYXQtMzY= )​ When I was in my early thirties, I dated a girl for a brief time. I do not remember much about the relationship, but I do remember one thing she told me: if I wanted to look younger as I aged, I needed to start moisturizing my face. Thankfully, I took her advice, and I’ve been doing it ever since. I’m 46 now, and I have no wrinkles. My skin looks healthier than it did in my 30s, and along the way, I've gotten slightly obsessed about skin health. Some people will say, “Dan, you’re Asian. You’re supposed to look younger,” and, my friend, that’s a massive cope. Yes, genetics plays a role. Asian skin tends to age more slowly, but that head start is not what’s keeping me looking the way I do at 46. What’s keeping me looking this way is 15 years of actually caring for my skin, while most people I know have spent the last 15 years ignoring it. Genetics gives you a head start, but they don't finish the race for you. So in today's newsletter, I'm going to give you the protocol I use to keep my skin younger at 46. It looked at 36. Make sure you stay to the end so I can give you the routine I use at night that's kept my skin looking young over the past decade. You ready? Let's go 🔥 Editor's Note: Since marrying my beautiful wife, she has become my de facto guide on all things skin health. I credit a lot of what I know to her. Marrying well is also a major cheat code to great skin health. I love you, Linda Go 😘 -------------------------------- Why Your Skin Is A Health Signal -------------------------------- ​ Your skin is the largest organ on your body. Your skin is your first line of defense against pathogens, UV light, and environmental stress. It also serves as a status report. When your skin looks dull, inflamed, or prematurely aged, it usually means something deeper is off, such as: * Poor sleep * High cortisol * Gut dysfunction * Chronic inflammation * Nutrient deficiencies When your skin is healthy, it usually means the system underneath is working. It's why I stopped thinking of skin as a vanity issue. The way your skin ages is one of the most visible scorecards for how well you’ve taken care of your body over the past decade. ------------------------------ Why Skin Gets Worse As You Age ------------------------------ After age 30, your body produces about 1% less collagen each year. Collagen is the protein that keeps your skin firm, smooth, and elastic. If you lose enough of it, the structure underneath your face starts to thin, wrinkles appear, the skin sags, and the bounce disappears. That 1% may sound small, but over 20 years, it adds up. UV exposure, smoking, sugar, chronic stress, poor sleep, and a low-quality diet can all accelerate the loss. These factors trigger enzymes called MMPs that break down collagen faster than your body can replace it. Most people do nothing about any of this until it’s too late. They wake up at 50, look in the mirror, and wonder how they got old. You don’t have to be one of them. --------------------------------- Great Skin Starts From The Inside --------------------------------- ​ Skincare products get most of the attention, but they shouldn't. The biggest levers for how your skin ages are not in a bottle, they're in how you live. Metabolic health. Chronically high blood sugar attaches to collagen and elastin in your skin and turns those fibers stiff and brittle. The process is called glycation, and it's a major driver of wrinkles and sagging. Stable blood sugar means slower aging at the cellular level. The foundation of skin health is being metabolically healthy ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/3ohphkh3gz7d0lir/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtc3RlcC1ieS1zdGVwLWd1aWRlLXRvLWJlY29taW5nLW1ldGFib2xpY2FsbHktaGVhbHRoeQ== ). Sleep: This is when your body does its repair work. Growth hormone spikes. Glymphatic clearance kicks in. Collagen synthesis ramps up. Skip sleep, and you're skipping the maintenance window. I prioritize seven to nine hours and have locked in my nighttime routine ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/48hvhehm8gr2v4sx/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tbmlnaHR0aW1lLXJvdXRpbmUtdGhhdC1jaGFuZ2VkLW15LWxpZmUtYmFja2VkLWJ5LXNjaWVuY2U= ). Strength training: Resistance training ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/vqh3hrhorgpk02sg/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tcy0ycy10cmFpbmluZy1tZXRob2Qtd2h5LTItc2V0cy1pcy1hbGwteW91LW5lZWQtdG8tYnVpbGQtbXVzY2xl ) has been shown to upregulate the genes responsible for collagen production in skin and reduce inflammatory markers. I swear this has been my secret weapon to delaying skin aging. Three sessions a week are enough to move the needle. Gut health: The gut-skin axis is real. A diverse, well-fed microbiome reduces systemic inflammation and supports the skin barrier. Most of my plate is whole, unprocessed food, which creates good gut bacteria. I eat fiber daily to feed the good bacteria. For the most part, I avoid hyper-processed foods and processed sugars. Here's a guide on how to create a healthy gut ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/e0hph7h7o40nvwi8/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtY29tcGxldGUtZ3VpZGUtdG8tYnVpbGRpbmctYS1oZWFsdGh5LWd1dA== ). Sun exposure: Get morning and evening sunlight on your skin. Avoid getting fried in the middle of the day. If you'll be out for hours, go heavy on the SPF. The goal is to get the benefits of the sun without paying the cost. Hydration: Your skin is roughly 64% water. When you're under-hydrated, your skin loses volume and elasticity, the barrier weakens, and fine lines become more visible. Hydrated skin looks plump and smooth because it actually is ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/p8heh9h4oxz76zsq/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9ob3ctaS1kcmluay13YXRlci10by1nZXQtbGVhbi1hbmQtYm9vc3QtcGVyZm9ybWFuY2U= ). I drink water with electrolytes steadily through the day and front-load it in the morning. Protein intake: Your skin is built from amino acids ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/7qh7h8h95zo4l3sz/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy95b3VyLXN0ZXAtYnktc3RlcC1ibHVlcHJpbnQtdG8tZ2V0dGluZy1tb3JlLXByb3RlaW4taW4teW91ci1kaWV0 ). If you're under-eating protein, your body is going to deprioritize your face. Each day, I aim for about .7-1 grams per pound of bodyweight. Key nutrients. A few specific nutrients ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/z2hghnhexw3d6nhp/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9oZWFsdGh5Zm9vZHM= ) do most of the heavy lifting for skin. Vitamin C is required for your body to actually build collagen. Zinc helps cross-link those collagen fibers and heal damage. Omega-3s reduce inflammation and reinforce the skin barrier. Vitamins A and E protect against UV and oxidative stress. Most of these come standard with a diet built on meat, fish, eggs, fruit, vegetables, and nuts. If your diet is mostly processed food, your skin is running on empty. This is the foundational protocol. Without these, no cream is gonna save you. --------------------------------- My Step-By-Step Skincare Protocol --------------------------------- ​ Once the foundation is in place, what you put on your skin starts to matter. This is the routine I do every night. It takes about three minutes after my shower. 1. Wash my face in the shower. Warm water, gentle cleanser. Nothing fancy. 2. Eye cream first. I use Herbivore Moon Dew ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/58hvh7hg27m9xrt6/aHR0cHM6Ly9hbXpuLnRvLzNRcW9nT1M= ). The skin around your eyes is thinner and more prone to wrinkling than anywhere else on your face, so it gets treated first and gets treated gently. Protip: Use the tips of your ring fingers to lightly dab in moisturizer. Do not rub, or it will create more wrinkles. 3. Anti-aging serum. I use Wild Roman's nighttime serum ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/9qhzhnhdr9p2w7t9/aHR0cHM6Ly9nby5zaG9wbXkudXMvcC00NjU4OTA5NA== ). It uses bakuchiol, which is a plant-based alternative to retinol that targets fine lines and dullness without the irritation retinol can cause. Antioxidant oils help repair and brighten the skin. This is the step that started everything for me back in my 30s. 4. Beef tallow face moisturizer. Wild Roman makes a grass-fed beef tallow moisturizer ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/08hwh9h2rzd7rkal/aHR0cHM6Ly9nby5zaG9wbXkudXMvcC01NTEwNTkwNg== ) that absorbs fast and locks in hydration. Tallow is rich in fat-soluble vitamins (A, D, E, K) that the skin actually uses. 5. Body moisturizer. I do this, along with my face, after showering. Eucerin Advanced Repair Lotion ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/dpheh0hen507n8im/aHR0cHM6Ly9hbXpuLnRvLzRkNno5aHY= ) has clinical studies showing improvement in very dry skin within days. Contains ceramide-3 and natural moisturizing factors. That's the whole routine. *********************************************************** Great Skin Is More Than Looking Really, Really Good Looking *********************************************************** When I look at people my age, the ones who have aged well all have something in common: They quietly took care of themselves while no one was watching. They lifted. They slept. They ate real food. They drank water. They put cream on their face when their friends made fun of them for it. Twenty years later, those small choices show up on their face. You don't get to choose whether you age, but you do get to choose what aging looks like on you. Take care of the body you're going to be living in for the next forty years, and that especially includes your skin. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/owhkhqhwdor8dxiv/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/owhkhqhwdor8dxiv/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/p8heh9h4oxz7o6uq/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 517,458+ subscribers​ ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm/58hvh7hg27m92rf6/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm ) | Update your profile ( https://preferences.convertkit-mail4.com/mvupedxvnvi5hqzxdp9cmhrxkpwwvh3h2vvxm ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/x0hph6he0wxl88u5/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWFwcmlsLTI0dGgtMjAyNg== )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The eating hack that reduces calorie intake by 37% * The one exercise that makes guys more attractive * My favorite protein bar on the planet​ Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/58hvh7hg2mlzp0h6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/58hvh7hg2mlzp0h6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/58hvh7hg2mlzp0h6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, I just got back from a whirlwind trip to China, where we took my dad to his old province for his 80th birthday, and I also got to stay at a surf resort and catch waves until my feet fell off. While I was in China every morning, I got to see kids go to school. One of the things they did as the first activity of the day was run around this massive plaza. And I have to say, this is one of the smartest things that schools can do. In his book Spark, Dr. John Ratey tells the story of a high school in Naperville, Illinois, that flipped the script on PE. Instead of the usual dodgeball and standing around, they had kids do cardio before their hardest classes. They called it Zero Hour PE. The results were wild. Naperville's students ended up ranking first in the world in science and sixth in math on an international test, despite being an average American school district. Why? Because exercise floods the brain with BDNF, which is basically fertilizer for your neurons. It sharpens focus, speeds up learning, and improves memory. Those kids in China weren't just burning energy. They were priming their brains. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ---------------------------------------------------- 1. The Eating Hack That Increases Weight Loss By 37% ---------------------------------------------------- Dan Go--> @CoachDanGo Question for people under 15% body fat: What's one meal you eat on most days? ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/3ohphkh3g7vn67br/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8yMDQ2MjY0NjgwNDIzNzg0NzI1P3M9MjA= ) 4:28 PM • Apr 20, 2026 56 Retweets 1482 Likes Read 1058 replies ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/3ohphkh3g7vn67br/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8yMDQ2MjY0NjgwNDIzNzg0NzI1P3M9MjA= ) ​ The leanest people I know aren't chasing variety. They're eating the same meals over and over, and science has a reason for this. A new study in Health Psychology followed 112 adults on a 12-week weight loss program. Researchers tracked two things: how consistent their daily calories were, and how often they repeated the same meals. The results? People who ate repeat meals experienced 37% more weight loss, just from simplifying food choices. Something I've learned is that willpower is a battery, not a renewable resource. The deeper you get into the day, the more drained it becomes. By dinner, you're running on fumes and reaching for whatever's easiest. Eating the same meals removes willpower from the equation and turns lean eating into a routine. The trick is to pick 3-4 meals you love. Rotate them and let the system do the work your willpower can't. Btw, I crowdsourced the meals that people under 15% body fat eat on a regular basis. Just click the post above, and you'll get plenty of meal ideas. -------------------------------------------------- 2. The One Exercise That Makes Men More Attractive -------------------------------------------------- ​ Most guys assume cardio and leanness are what women find attractive. A study in Proceedings of the Royal Society B says otherwise. Researchers showed photos of men's bodies to women and asked them to rate either physical strength or attractiveness, and the results were hard to ignore. Perceived upper body strength explained over 70% of the variance in how attractive a man's body was rated. Add in height and leanness, and you're at 80%. The funniest part is that there was no upper limit. The stronger the man looked, the more attractive he was rated. No "too muscular" threshold showed up in the data. This doesn't mean you need to look like a bodybuilder. It means the signals women's brains are wired to notice are built in the weight room, not on the treadmill. If you're a guy over 35 and want to be more attractive, hitting the weight room should be mandatory. ******************************* ❤️ My Favourite Thing This Week ******************************* ​ One of the biggest cheat codes is this protein bar over here. ​David Bars ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/08hwh9h2rdqk0nil/aHR0cHM6Ly9kYXZpZHByb3RlaW4uY29tL3BhZ2VzL21lZXQtZGF2aWQtZ29sZD9wYj0wJnV0bV9jYW1wYWlnbj0yMDI2MDQyOCZ1dG1fbWVkaXVtPW5ld3NsZXR0ZXImdXRtX3NvdXJjZT1kYW5nbw== ) give you 28 grams of protein in just 150 calories with zero sugar or unnecessary fillers. There is no protein bar that comes close. I've done the math, and the average protein bar gives you 20g protein with 350 calories, and David demolishes that with 28g protein and 150 calories. The one thing I love about it is the taste. While most protein bars are chalky, I actually look forward to eating one of these between my meals. My personal favorite is the peanut butter. Whether I'm at the gym or on the road, this bar provides the best balance of high-quality protein and low calories. I know the founders, so if you ​try David today​ ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/08hwh9h2rdqk0nil/aHR0cHM6Ly9kYXZpZHByb3RlaW4uY29tL3BhZ2VzL21lZXQtZGF2aWQtZ29sZD9wYj0wJnV0bV9jYW1wYWlnbj0yMDI2MDQyOCZ1dG1fbWVkaXVtPW5ld3NsZXR0ZXImdXRtX3NvdXJjZT1kYW5nbw== ) and buy 4 boxes, you’ll get the 5th one free. You can also find David Protein nationwide at Target, Walmart, and other retailers across the U.S. Click ​here​ ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/m2h7h5h3z8w7kpbm/aHR0cHM6Ly9kYXZpZHByb3RlaW4uY29tL3BhZ2VzL3N0b3JlLWxvY2F0b3I= ) to find one near you. ------------------------------------------------ Client Of The Week - Garrett Smith, Entrepreneur ------------------------------------------------ ​ Garrett is an entrepreneur who used to feel stuck, battling poor eating habits, extra weight, and low energy. In just months, he dropped 48 lbs, lost 10 inches off his waist, and cut his body fat from 33.5% to 21.8%. He’s gone from struggling with daily activity to running freely without feeling winded, all while developing a healthier mindset around night eating and snacking. ​​ Here's how we did it: * Focused on sustainable nutrition, building better habits one step at a time. * Used strength-based workouts to maximize fat loss while preserving muscle. * Built a flexible routine that worked with his busy lifestyle. The best part? Garrett didn't just lose the weight; he created a new operating system for making better choices every day and becoming the type of person who gets these changes on automatic. ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/58hvh7hg2mlzp0h6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "My son, your relationship with yourself is the beginning of all relationships. When you believe in yourself and are in harmony with yourself, you are your most faithful partner." ​ ― John D. Rockefeller from The 38 Letters From J.D. Rockefeller to His Son ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/owhkhqhwdr5730tv/aHR0cHM6Ly9hLmNvL2QvMDVLWGM2MGI= )​ The first relationship you'll have is your relationship with yourself. There is going to be one person you will live with for the rest of your life, and that is you. Take the time to cultivate this relationship. Treat yourself as you would a best friend. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/6qheh8hle70dkkao/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/6qheh8hle70dkkao/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/qvh8h7hdprq070cl/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 517,458+ subscribers​ ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/n2hohvhv03ek8vt6/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/08hwh9h2rdqkonhl/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/m2h7h5h3z8w7gpcm/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/7qh7h8h95o3mknbz/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/z2hghnhex3084zsp/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw/x0hph6he0wxlp8b5/bWFpbHRvOj9zdWJqZWN0PUNoZWNrJTIwdGhpcyUyMG91dCZib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWls ) PS: You have referred 0 people so far ​ ---------- References ---------- * Hagerman, C. J., Hong, A. E., Crane, N. T., Butryn, M. L., & Forman, E. M. (2026). Do routinized eating behaviors support weight loss? An examination of food logs from behavioral weight loss participants. Health Psychology. Advance online publication. https://doi.org/10.1037/hea0001591 * Aaron Sell, Aaron W. Lukazsweski, Michael Townsley; Cues of upper body strength account for most of the variance in men's bodily attractiveness. Proc Biol Sci 1 December 2017; 284 (1869): 20171819. https://doi.org/10.1098/rspb.2017.1819​​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw ) | Update your profile ( https://preferences.convertkit-mail4.com/p9u29olxqxh9h2on648cqhpqvel5gtrhkoolw ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/r8ux9v2464aoh3zzo9za2hd0wd00gi7h38870/08hwh9h2r7om43il/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy84LWJpb21hcmtlcnMtdGhhdC1wcmVkaWN0LXlvdXItZnV0dXJlLWJldHRlci10aGFuLXlvdXItd2Fpc3RsaW5l )​ Brian hit a huge milestone and got to 15% body fat. He looked incredible. You could see bicep veins in his biceps, and he was starting to see his abs again. People at his gym were asking what he was doing. Then his bloodwork came back, and he found out his HbA1c was elevated in the pre-diabetic range. While the mirror said he was healthy, his blood said something very different. 16 weeks later, we're thankfully back in the optimal range. This is the reason we request blood work when working with clients. Because it is entirely possible to have abs and not be healthy. You can look fit but still be metabolically broken. Your waistline tells you one story; your blood tells you the real one. Today, I want to walk you through the 8 biomarkers we track with our clients and one optional but recommended set. These markers can predict disease, aging, and metabolic breakdown years before symptoms show up. Most of these can be ordered through your regular doctor. The key is knowing what to ask for and what the numbers actually mean. You ready? Let's go 🔥 ------------------------------ 1. HbA1c (Blood Sugar Control) ------------------------------ This measures your average blood sugar over 2-3 months. It catches insulin resistance long before fasting glucose does. Most doctors will tell you anything under 5.7% is normal, but research on longevity populations suggests you want this to be under 5.0-5.3% for optimal metabolic health ( https://986419df.click.convertkit-mail4.com/r8ux9v2464aoh3zzo9za2hd0wd00gi7h38870/8ghqhohon50g8rik/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtc3RlcC1ieS1zdGVwLWd1aWRlLXRvLWJlY29taW5nLW1ldGFib2xpY2FsbHktaGVhbHRoeQ== ). This was the marker that caught Brian. While his fasting glucose looks fine, his HbA1c tells a different story. How to fix it: * Reduce refined carbohydrates, alcohol, and added sugars. * Add 10 to 15-minute walks after meals. Prioritize resistance training 3 times per week, which improves insulin sensitivity more than most people realize. * Get 7 to 9 hours of sleep per night. Poor sleep alone can raise HbA1c by increasing insulin resistance. * Supplement-wise, berberine (500mg 2 to 3 times daily with meals) has strong evidence for improving blood sugar control and insulin sensitivity. ------------------ 2. Fasting Insulin ------------------ This is the test most doctors never order. It tells you how hard your pancreas is working to keep your blood sugar in check. You can have normal glucose and sky-high insulin ( https://986419df.click.convertkit-mail4.com/r8ux9v2464aoh3zzo9za2hd0wd00gi7h38870/l2hehmhl7k0oppu6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWRlY2VtYmVyLTV0aC0yMDI1 ), meaning your body is compensating, and it will not do that forever You want this under 7 µIU/mL. If it is above 10, your body is already fighting a battle. How to fix it: * Time-restricted eating (keeping your eating window to 8 to 10 hours) gives your pancreas a break and improves insulin sensitivity. Stop eating at least 3 hours before sleep. * Cut liquid calories, especially juice and sweetened coffee drinks, which spike insulin without triggering satiety. * Increase your fiber intake to 30g or more per day. * Magnesium supplementation (300 to 400mg of magnesium glycinate before bed) supports insulin signaling, and most adults are deficient. ------------------------------------- 3. HOMA-IR (Insulin Resistance Score) ------------------------------------- This is a calculated score from your glucose and insulin numbers. It gives you a single number for how insulin-resistant you are. This metric outperforms BMI for predicting diabetes and cardiovascular disease. You want a score under 1. How to fix it: * Everything that improves HbA1c and fasting insulin improves this number. The highest leverage move is building muscle. * Skeletal muscle is the largest glucose sink in your body. The more you have, the more insulin sensitive you become. * Prioritize strength training and adequate protein (0.7 to 1g per pound of bodyweight daily). -------------------------------- 4. hs-CRP (Chronic Inflammation) -------------------------------- This is a high-sensitivity inflammation marker. It catches low-grade, chronic inflammation ( https://986419df.click.convertkit-mail4.com/r8ux9v2464aoh3zzo9za2hd0wd00gi7h38870/m2h7h5h3zngoxrim/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LWhpZGRlbi13YXJuaW5nLXNpZ25zLW9mLWNocm9uaWMtaW5mbGFtbWF0aW9uLWFuZC10aGUtMzAtZGF5LWZpeA== ) that builds arterial plaque, accelerates aging, and grinds down your organs over time. Studies show it has a stronger link to mortality than most body measurements. You want this under 1.0 mg/L. How to fix it: * Remove the inflammatory drivers first. Cut ultra-processed foods from your diet. * Improve sleep quality and manage stress. Make sure you are not overtraining, because excessively high-intensity exercise raises CRP. * On the supplement side, curcumin (500 to 1000mg daily with black pepper extract for absorption) has consistent evidence for reducing hs-CRP. Omega-3 fatty acids (2 to 3g of EPA/DHA daily from fish oil) also help bring this marker down. ---------------- 5. Triglycerides ---------------- This marker reveals how your body is processing carbohydrates and fats. High levels signal metabolic syndrome and often point to excess liver fat that you can't feel. A standard range says under 150 is fine, but that's not the bar I hold my clients to. You want this to be under 80 mg/dL. How to fix it: * Reduce refined carbohydrates, sugar, and alcohol. These are the three biggest drivers of elevated triglycerides. * Increase omega-3-rich foods like wild salmon, sardines, and mackerel, or supplement with 2 to 3g of EPA/DHA daily. * Regular exercise, especially zone 2 cardio (30 to 45 minutes, 3 to 4 times per week), is highly effective at lowering triglycerides. ------------------ 6. HDL Cholesterol ------------------ HDL is your protective cholesterol. It clears harmful particles from your arteries, and higher levels are consistently tied to longer life. You want this above 50 mg/dL, ideally higher. How to fix it: * Exercise is the single most effective way to raise HDL. Both resistance training and aerobic training help, with high-intensity interval training showing the strongest effect. * Add healthy fats from olive oil, avocados, and fatty fish. Eliminate trans fats entirely. * If you drink alcohol moderately, red wine in small amounts has been associated with higher HDL, but I would not start drinking for this reason alone. ------------------------ 7. ApoB (Particle Count) ------------------------ This is the marker most people have never heard of, and it might be the most important for heart disease risk. Standard LDL tests measure the amount of cholesterol. ApoB counts the actual number of harmful particles driving plaque into your artery walls. You can have normal LDL levels and elevated ApoB. Leading longevity physicians consider ApoB the single best predictor of cardiovascular disease. You want this under 70 mg/dL. How to fix it: * Reduce saturated fat intake and replace it with monounsaturated fats (olive oil, avocados, nuts). * Increase soluble fiber from oats, beans, lentils, and psyllium husk ( https://986419df.click.convertkit-mail4.com/r8ux9v2464aoh3zzo9za2hd0wd00gi7h38870/dpheh0hen74q3zim/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW1heC1kb3NlZC1vbi1wc3lsbGl1bS1odXNrLWZvci0yMS1kYXlzLWJ1dC1kaWQtbm90LWV4cGVjdC1yaGlz ). * Swap unfiltered coffee (French press, espresso) for filtered coffee, because the oils in unfiltered coffee raise ApoB. Supplement with omega-3s (2 to 4g EPA/DHA daily). * If lifestyle changes are not enough, this is one of the markers where medication like a statin may be worth discussing with your doctor. ------------ 8. Vitamin D ------------ This is also the nutrient I see deficient in most of my clients, and it might surprise you on a longevity panel, but Vitamin D ( https://986419df.click.convertkit-mail4.com/r8ux9v2464aoh3zzo9za2hd0wd00gi7h38870/7qh7h8h954k0g6cz/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy81LW5vbi1uZWdvdGlhYmxlLXN1cHBsZW1lbnRzLWktdGFrZS10by1vcHRpbWl6ZS1teS1oZWFsdGgtYW5kLWJvZHk= ) supports immune function, bone density, muscle recovery, and has powerful anti-inflammatory effects. Deficiency is tied to increased risk of death from all causes. And most people who work indoors are deficient without knowing it. You want to be between 40 and 60 ng/mL. If you are under 30, supplementation is not optional. How to fix it: * Get 15 to 20 minutes of direct sunlight daily when possible, ideally in the morning or evening. * Supplement with Vitamin D3 (2000 to 5000 IU daily, depending on your current levels) and take it with fat for better absorption. * Pair it with Vitamin K2 (100 to 200mcg), which helps direct calcium into bones instead of arteries. * Retest after 3 months to dial in your dose. *************** What To Do Next *************** Take this list to your next doctor's appointment and ask for these specific tests by name. Most doctors will not order all of them unprompted, especially fasting insulin, HOMA-IR, and ApoB. Start with the core 8, and then add the Hormone Panel when you are ready for the full picture. Your body keeps a ledger. It does not show you in the mirror, and these tests let you read it. It's not enough to look healthy on the outside. These biomarkers show you how healthy you are in ways a mirror can't. Onward and upward. 🚀 - Dan P.S. Brian did not fix his HbA1c by reading a newsletter. He fixed it because someone built him a specific plan based on his numbers and held him to it for 16 weeks. That is what my coaching team and I do for entrepreneurs and executives who are done guessing. We look at your blood work, your body composition, and your schedule, and we build a system around it. No hours in the gym. No giving up the foods you actually enjoy. Just a plan that works for how you live. If you are ready to get your health dialed in, click here to apply. ( https://986419df.click.convertkit-mail4.com/r8ux9v2464aoh3zzo9za2hd0wd00gi7h38870/owhkhqhwd8k4zntv/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1jb2FjaF9ibGFzdF9hcHJpbDIxJnV0bV9jb250ZW50PWRpcmVjdF9saW5r )​ ---------- References ---------- * Masrouri S, Hasanpour A, Ebrahimi N, Hadaegh F. Interplay of glycated hemoglobin and traditional risk factors for the risk of atherosclerotic cardiovascular disease and all-cause mortality in people without diabetes. Cardiovasc Diabetol. 2025 Oct 24;24(1):406. doi: 10.1186/s12933-025-02968-2. PMID: 41137002; PMCID: PMC12553162. * Kontopantelis E, Stevens RJ, Farmer AJ, Doran T, Springate DA, Buchan IE, et al. Glycated hemoglobin and all-cause and cause-specific mortality in people without diabetes: a large UK primary care cohort. Diabetologia. 2019;62(4):687-697. doi: 10.1007/s00125-018-4793-1. PMID: 30637469. (Use for U‑shaped association, lowest risk around 5.0–5.4%.) * Melmed GY, et al. HbA1c levels and risk of all-cause and cardiovascular mortality in individuals with and without diabetes: a population-based cohort study. Endocrinol Metab (Seoul). 2024 May;39(2):e2024005. doi: 10.3803/EnM.2024.1770. PMID: 38312345. (Use for: higher HbA1c within “prediabetic” range associates with higher mortality.) * Huang Y, Cai X, Mai W, Li M, Hu Y. Association of fasting insulin and insulin resistance with all-cause and cardiovascular mortality: a systematic review and meta-analysis. J Clin Endocrinol Metab. 2017 Dec 1;102(9):3091-3100. doi: 10.1210/jc.2017-00830. PMID: 28811358; PMCID: PMC6448479. * Kunutsor SK, Laukkanen JA. Excessively low insulin resistance may increase the risk of all-cause mortality: a prospective cohort study. Diabetes Metab. 2025 Apr;51(2):101428. doi: 10.1016/j.diabet.2025.101428. PMID: 40330410. * Li Y, Zhong X, Cheng G, Zhao C, Zhang L, Hong Y, et al. Hs-CRP and all-cause, cardiovascular, and cancer mortality risk: a meta-analysis. Atherosclerosis. 2017 Jun;259:75-82. doi: 10.1016/j.atherosclerosis.2017.02.003. PMID: 28327451. * Miller M, Stone NJ, Ballantyne C, Bittner V, Criqui MH, Ginsberg HN, et al. Triglyceride levels below 100 mg/dL: optimal in CHD risk assessment? Am J Med Sci. 2005 Apr;329(2):72-78. doi: 10.1097/00000441-200502000-00002. PMID: 15832099. * Miller M, et al. Triglyceride levels below 100 mg/dL: optimal in CHD risk assessment? Am J Med Sci. 2005 Apr;329(2):72-78. doi: 10.1097/00000441-200502000-00002. PMID: 15832099. * Lau WCY, Ye M, Li X, Zheng Q, Kwok CS, Mamas MA, et al. Apolipoprotein B outperforms low-density lipoprotein particle number in predicting cardiovascular risk: a UK Biobank study. J Clin Lipidol. 2025 Dec;19(6):1234-1245. doi: 10.1016/j.jacl.2025.06.012. PMID: 40887080. * Melamed ML, Michos ED, Post W, Astor B. 25-hydroxyvitamin D levels and the risk of mortality in the general population. Arch Intern Med. 2008 Aug 11;168(15):1629-1637. doi: 10.1001/archinte.168.15.1629. PMID: 18695076. * Zhang Y, Li X, Zou D, Liu W, Yang J, Zhu N, et al. Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. J Clin Endocrinol Metab. 2008 Jul;93(7):2559-2565. doi: 10.1210/jc.2007-2404. PMID: 18397984. * Zhang Q, Xiao X, Li M, Yu M, Zhang H, Dong J. Berberine and metformin in the treatment of type 2 diabetes mellitus: a systematic review and meta-analysis. Health. 2021;13(11):1359-1375. doi: 10.4236/health.2021.1311099. [This is the “Berberine and Metformin in the Treatment of T2DM” paper.] PMID: 34781939; PMCID: not listed. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/r8ux9v2464aoh3zzo9za2hd0wd00gi7h38870 ) | Update your profile ( https://preferences.convertkit-mail4.com/r8ux9v2464aoh3zzo9za2hd0wd00gi7h38870 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/08hwh9h2rx0qo6tl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXktYXByaWwtMTd0aC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The science-based eating habits for getting lean​ * A new supplement fights aging from the inside out * My new favorite drink when the weather gets warm Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/vqh3hrhor428xwcg/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/vqh3hrhor428xwcg/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/vqh3hrhor428xwcg/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, Earlier in the year, I was vacationing in Mexico and was surrounded by 60-70-year-olds in my condo complex. ​ And I notice the same thing everywhere I look: high body fat, low muscle, and poor mobility. ​ I remember seeing someone almost stumble down the stairs. If that had happened, that would have affected him for the rest of his life. Something I wished they had taken more seriously when they had a chance was weight training. ​ Muscle is your longevity insurance. You lose 3-5% per decade without resistance training. Less muscle means more falls, more fractures, more dependence. ​ This isn't about looking good at 40. It's about being functional at 70. So please, if you're not doing so right now, I implore you to start picking up weights. Your future self will thank you for it. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ------------------------------------------------- 1. The Science-Based Eating Habit to Getting Lean ------------------------------------------------- Most people obsess over what to eat. A new study suggests the bigger lever might be when. Researchers tracked over 7,000 adults for five years and found an eating protocol consistently linked to lower BMI: eating breakfast early and extending the overnight fast By shifting the timing of when food enters your body, participants were leaner and healthier. Eating earlier aligns with your circadian rhythm, your body's internal clock. When you eat with it, calorie burning improves, and hunger hormones are regulated better. One thing the study made clear was that skipping breakfast to extend the fast didn't help. The benefit came from eating earlier, not just less often. So finish dinner before 8pm and eat breakfast before 9am. Same food. Better results. --------------------------------------------------------- 2. A New Supplement That Fights Aging From The Inside Out --------------------------------------------------------- ​ There's a compound your body can produce that reduces inflammation, activates cellular cleanup, and increases muscle strength and endurance. Most people have never heard of it. It's called Urolithin A. It's derived from breaking down compounds found in pomegranates and berries. A systematic review in Ageing Research Reviews looked at five human trials with 250 healthy adults. Those supplementing with Urolithin A showed reduced inflammation, better mitochondrial gene activity, and meaningful gains in muscle strength and endurance. Doses in the trials ranged from 500–1000mg daily. The part that has researchers excited: Better mitochondrial function means more energy, slower cellular aging, and faster recovery. The evidence is still early, but the direction is promising. Worth keeping an eye on. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ For the past two years, I've been drinking the ​Sparkling LMNT cans​ ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/7qh7h8h958v36kuz/aHR0cDovL2RyaW5rbG1udC5jb20vRGFuR28= ), and they've become a daily staple. The taste is what got me. It's crisp, salty, and refreshing without any sugar or artificial junk. My personal go-to flavors are ​black cherry and pineapple salt​ ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/7qh7h8h958v36kuz/aHR0cDovL2RyaW5rbG1udC5jb20vRGFuR28= ). The real reason they stuck with me is because of the electrolyte content. Each can has 500 mg of sodium, 100 mg of potassium, and 30 mg of magnesium, and that is a meaningful dose, giving you way more benefits than most sparkling water brands. I grab one between my meals and after training, and honestly, just when I want to drink something that is not water or coffee. If you haven't tried them yet, you can get a free sample pack using this link ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/7qh7h8h958v36kuz/aHR0cDovL2RyaW5rbG1udC5jb20vRGFuR28= ). ------------------------------------------ Client Of The Week - Anthony, Entrepreneur ------------------------------------------ ​ Anthony is an entrepreneur who struggled with having a big belly and low energy. In 6 months, we dropped 48 lbs, increased his energy & doubled his income. Here's how we did it: * Line up his diet to fit his lifestyle. Instead of restricting his favorite foods, we incorporated them into his diet to make it more sustainable. * Got him off circuit training and got him into muscle building. This kept his metabolism and made the workouts more enjoyable. * Took daily walks after work to deal with his stress and act as a form of cardio. This helped him avoid binge-eating and burn a few calories as a result. Anthony is now hitting life on all cylinders in health and business. Great job, Anthony! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/vqh3hrhor428xwcg/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "I've learned to talk to myself instead of listen to myself. If I listen to myself, I hear all the reasons why I can't finish the race. I'm too tired, too old, and too sore. But if I talk to myself, I can feed myself with the words of encouragement that I need to keep on moving forward." ​ ― Jon Gordon From The One Truth ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/x0hph6he0z8xplc5/aHR0cHM6Ly9hLmNvL2QvMDBLWFppSXE= )​ Research using fMRI shows that how you talk to yourself literally changes brain activity. Also, talking to yourself in the third person ('You've got this' vs. 'I've got this') reduces emotional reactivity in the brain faster and with less mental effort. My question to you: What would it look like if you talked to yourself like an encouraging best friend? As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/kkhmh6hnveg458al/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. Stop punishing yourself for hours in the gym and filling your plate with kale. Losing weight and building muscle can be a lot simpler. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/kkhmh6hnveg458al/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/qvh8h7hdpvgq4oil/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 513,647+ subscribers​ ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/3ohphkh3gr6v2xar/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/48hvhehm89zkplfx/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/wnh2hghq6498k6u7/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/reh8hohmz79n3ru2/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/08hwh9h2rx0q96il/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z/8ghqhohon3ek2muk/bWFpbHRvOj9zdWJqZWN0PUNoZWNrJTIwdGhpcyUyMG91dCZib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWls ) PS: You have referred 0 people so far ​ ---------- References ---------- * Barcelona Institute for Global Health (ISGlobal). "Two simple eating habits linked to lower weight, study finds." ScienceDaily. ScienceDaily, 11 April 2026. www.sciencedaily.com/releases/2026/04/260411090018.htm. * Kuerec AH, Lim XK, Khoo AL, Sandalova E, Guan L, Feng L, Maier AB. Targeting aging with urolithin A in humans: A systematic review. Ageing Res Rev. 2024 Sep;100:102406. doi: 10.1016/j.arr.2024.102406. Epub 2024 Jul 11. PMID: 39002645. ​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z ) | Update your profile ( https://preferences.convertkit-mail4.com/d0umk08q5qi0hondgqkfmhz989vnmtlh0448z ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2ogq6gaqhpqzxv6ehrhkoolw/e0hph7h7o95q5dh8/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGlzLTMtbWludXRlLWJyZWFrZmFzdC1nb3QtbWUtdG8tMTItYm9keS1mYXQ= )​ For the past year, I've been eating the same breakfast every single morning. It has 4 ingredients, takes under 3 minutes to make, and has been one of the biggest reasons I got my body fat down to 12% and saw my abs again at 46. I call it Glop, and it looks horrible, but it tastes delicious, and, in today's newsletter, I want to show you why it's possibly one of the best meals to start your day. You ready? Let's go 🔥 ----------------------- The Science Behind Glop ----------------------- A recent 12-week study found that people who ate the same meals repeatedly lost around 40% more weight than those who constantly varied their diet. The lead researchers concluded that creating routines around eating reduces the burden of making healthy choices and makes them feel more automatic. Research on food decision-making also shows that people tend to stick with the same food choices earlier in the day, when willpower and decision-making capacity are at their peak. When it gets to nighttime, both are depleted, and that's when people start seeking variety and novelty. On average, we make around 200 food decisions a day, and when you anchor your day with a meal you don’t have to think about, you take an entire category off the table before the day even starts. -------------- What's In Glop -------------- Welcome to my kitchen. Please eat my Glop. It contains 4 ingredients: * Low-fat Greek yogurt (300–320g) * 1–2 scoops of whey protein powder * 1 tablespoon of psyllium husk * 100g of frozen fruit It comes out to around 350 calories, 40–60g of protein, and 10g of fiber. Pretty damn good macros if you ask me. ---------------- How To Make Glop ---------------- Do this the night before (you'll see why in a second): Step 1 - Put 200-300 grams of low-fat Greek Yogurt into a bowl ​Step 2 - Put 1-2 scoops of whey protein, along with a tablespoon of psyllium husk, into the Greek Yogurt ​Step 3 - Add 100 grams of any frozen fruit of your choice ​Step 4 - Put it into your fridge overnight When you do this the night before, 3 things are happening: * The frozen fruit thaws overnight * The psyllium husk expands, making the meal feel more substantial * You just open your fridge, and breakfast is prepared for you Takes 3 minutes from start to finish. It can't get easier than this. ------------------------------------ Why This Breakfast Combination Works ------------------------------------ Greek yogurt is the foundation, and it serves as the base. You're getting 15 to 20 g of protein along with active cultures that support your gut microbiome. Right off the bat, you're seeding your gut with good bacteria first thing in the morning. Next, the whey protein powder adds another 25 to 50 g of protein for that meal, depending on how many scoops you add. When you eat a high-protein breakfast, your body releases satiety hormones that suppress hunger for hours. Research shows that a high-protein breakfast can reduce your total daily caloric intake by 80 to 100 calories without any tracking. The psyllium husk acts as a soluble fiber, and it forms a gel in your stomach, slowing digestion and acting as food for the bacteria in your gut. Finally, frozen fruit adds more fiber, more volume, sweetness, and a good dose of micronutrients for minimal calories. If you use berries, you're boosting their anti-inflammatory effect. ----------------------------------------- What I Noticed When I Started Eating Glop ----------------------------------------- The biggest one was that I didn’t have to think. I prep it the night before so the frozen fruit has time to thaw, and then I wake up and eat it. There’s no deliberating, deciding, or scouring the fridge. The first decision of my morning was already taken care of. Next, I didn’t feel hungry for most of the day. The combination of Greek yogurt, protein, psyllium husk, and fruit kept me satisfied in a way that I hadn’t experienced with other breakfasts. I made it more enjoyable by adding whatever fruit I wanted. I switched it up by adding mangoes, blueberries, or even cherries, and it became something I actually looked forward to, rather than something I forced myself to eat. What I didn’t fully appreciate at the time was how much the lack of decision-making was affecting my brain. It became a routine, and I had a system in place. Once you have a system, you stop spending energy on a problem that’s already solved. This reminds me of something I’ve noticed across the board with the fittest people I know: they’re not constantly seeking variety or experimenting with a new breakfast every week. They tend to eat the same thing, or close to the same things, most days. This isn’t because they’re robots; it’s because for 80 to 90% of their meals, the guesswork is gone. Finally, there’s the fat loss itself. When your first meal of the day is low-calorie, high-protein, and high-fiber, you’ve already done a lot of the work before 9:00 a.m. The rest of the day gets easier because you started it off right ----------------------------------------- The Part Most People Miss About Breakfast ----------------------------------------- When you eat a high-protein, high-fiber breakfast within 1-2 hours of waking, your hunger hormones get regulated for the rest of the day. Ghrelin, the hormone that makes you feel hungry, stops spiking at night. Leptin, the hormone that tells you you're full, works better. The 9pm cravings don't disappear on day one, but after a week of doing this, you'll notice they start to quiet down. You'll also find yourself eating fewer calories without even trying, because of what you did that morning. The part most people miss about breakfast is that it acts as a zeitgeber, which is a fancy word for a time cue. Your body runs on a 24-hour internal clock, and eating a real meal early in the day tells that clock what time it is. This syncs your metabolism, your digestion, and your hunger to a natural rhythm. When that rhythm is working, your body knows when to be hungry and when to stop. ******************* My Challenge To You ******************* Try this breakfast out for 7-14 days straight. That's the amount of time it takes for your gut to adapt as well as your hunger schedule. Track how your appetite and hunger are during the day and especially at night. This breakfast is fast, cheap, gut-friendly, high protein, high fiber, and packed with micronutrients, making it your best bang for buck meal to start the day with. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2ogq6gaqhpqzxv6ehrhkoolw/p8heh9h4ok8gr3uq/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2ogq6gaqhpqzxv6ehrhkoolw/p8heh9h4ok8gr3uq/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2ogq6gaqhpqzxv6ehrhkoolw/58hvh7hg2plk3zf6/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 3. Promote yourself to 513,647+ subscribers​ ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h2ogq6gaqhpqzxv6ehrhkoolw/qvh8h7hdpgqoe8bl/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX3NvdXJjZT1jb252ZXJ0a2l0JnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPURQUw== ) by sponsoring this newsletter. ​Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/p9u29olxqxh9h2ogq6gaqhpqzxv6ehrhkoolw ) | Update your profile ( https://preferences.convertkit-mail4.com/p9u29olxqxh9h2ogq6gaqhpqzxv6ehrhkoolw ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/vqh3hrho0q8kkxtg/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWFwcmlsLTEwdGgtMjAyNg== )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * Stop tracking VO2 max (track this instead) * What happens when you stop taking Ozempic * I drink this every morning for nutrient insurance Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/dpheh0he62r77wim/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/dpheh0he62r77wim/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/dpheh0he62r77wim/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, Hello from China. My family and I are here to celebrate my dad's 80th birthday. Before meeting him in his home province of Xiamen, I got to hit the first surf resort in China. And I gotta tell you, this thing was magical. At the click of a button, you get perfect waves of every level. Here's a pic of me doing my best Kelly Slater impression: ​ The older I get, the more I believe everyone needs at least one hobby that makes no sense to anyone else. Something that speaks only to you, pulls you fully into the present, and makes you feel alive. For me, it's surfing. What's yours? Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** --------------------------------------------- 1. Stop Tracking VO2 Max (Track This Instead) --------------------------------------------- Image courtesy of https://stevemagness.substack.com/p/longevity-and-vo2max-does-it-actually ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/owhkhqhw905884hv/aHR0cHM6Ly9zdGV2ZW1hZ25lc3Muc3Vic3RhY2suY29tL3AvbG9uZ2V2aXR5LWFuZC12bzJtYXgtZG9lcy1pdC1hY3R1YWxseQ== )​ If you've been on the internet, you've seen how obsessed everyone is with VO2 max. But what if I told you that we're measuring the wrong thing? VO2 max tells you the size of your engine. But the studies people cite when they talk about it? Most of them didn't measure VO2 max at all. They measured performance. The major studies linking fitness to longevity, including research on 750,000 veterans and another on 120,000 individuals, used peak speed and incline on a treadmill. Most research never tracked V02 max. They tracked performance. And this is actually good news. It means you don't need a lab, a mask, or an expensive wearable estimate. You just need to get fitter and track it in ways that are free and accessible. Run a hard mile. Do a 5k. If you're on a bike, test yourself with a 3 miler. Pick something primarily aerobic and see if it gets easier over time. This is not to say V02 max doesn't matter, but it's a piece rather than the whole pie. If you want to go deeper into this rabbit hole, I highly recommend reading Steve Magness' article on this topic. You can check it out over here ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/owhkhqhw905884hv/aHR0cHM6Ly9zdGV2ZW1hZ25lc3Muc3Vic3RhY2suY29tL3AvbG9uZ2V2aXR5LWFuZC12bzJtYXgtZG9lcy1pdC1hY3R1YWxseQ== ). -------------------------------------------- 2. What Happens When You Stop Taking Ozempic -------------------------------------------- ​ ​Ozempic is a hot topic ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/z2hghnhe6m0dd3sp/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28td2h5LWktd291bGQtbmV2ZXItdGFrZS1vemVtcGljLWFuZC13aGF0LWlkLWRvLWluc3RlYWQ= )and for good reason. On one hand, you have a weight loss drug that actually works. On the other hand, it's still a medication that comes with a cost. A new meta-analysis of 37 studies found that people who quit GLP-1 drugs like Ozempic regain all the weight they lost within 1.7 years on average. Every cardiometabolic risk factor climbs back to baseline. Most end up right where they started. The drug isn't the problem. It does exactly what it's supposed to do: kill your appetite, create a calorie deficit, drop the weight. The problem is what's not happening underneath. When you're eating a fraction of your normal calories but not prioritizing protein or nutrients, you're essentially on a crash diet. This leads to muscle loss, nutrient deficiencies, and no foundation to sustain anything once the drug is gone. And then you have Ozempic face ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/x0hph6he24x779b5/aHR0cHM6Ly9lbWJlZC5maWxla2l0Y2RuLmNvbS9lL2ZMVlJid1Jxd2tocnFQWUZ5aGdmcXovdUxkd2NzY3FtVFBaUzdvYmppVkx4di9lbWFpbA== ). For most people, they're stuck with 2 options: Stay on the drug long term or accept they will be the same weight forever. Or they have a third option: Do this protocol ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/z2hghnhe6m0dd3sp/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28td2h5LWktd291bGQtbmV2ZXItdGFrZS1vemVtcGljLWFuZC13aGF0LWlkLWRvLWluc3RlYWQ= ) and learn to taper off GLP-1's in a healthy way. ******************************* ❤️ My Favourite Thing This Week ******************************* ​ ​AG1 ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/e0hph7h7vd5nn5a8/aHR0cDovL2RyaW5rYWcxLmNvbS9kYW5nbw== ) has been part of my morning routine for 3 years, and I'm not stopping anytime soon. Spring shifts everything: schedule, travel, sleep. And that stuff hits harder than people think. Digestion, energy, balance. It all gets thrown off. One scoop a day keeps me anchored as I'm getting a multivitamin, probiotics, superfoods, and antioxidants, all in one shot. Btw, it's not magical. Think of it as nutritional insurance for the days your diet isn't perfect. The part that sold me is that AG1 ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/e0hph7h7vd5nn5a8/aHR0cDovL2RyaW5rYWcxLmNvbS9kYW5nbw== ) is backed by 4 gold-standard clinical trials. Also, I know the CEO of AG1, Kat Cole, and for every subscriber of the HPJ, they get a free welcome kit containing a canister, flavor sampler, and a year's supply of Vitamin D3+K2 with their first purchase. Grab it at the link over here ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/e0hph7h7vd5nn5a8/aHR0cDovL2RyaW5rYWcxLmNvbS9kYW5nbw== ). ------------------------------ Client of the week - Todd, CEO ------------------------------ ​ Todd is a CEO who came in wanting to lose 20 lbs and get rid of his stubborn belly fat. For years, he struggled with staying consistent in his nutrition, especially balancing family life with healthy eating. What he wanted most was a simple, holistic plan built around nutrition, routine building, and workouts, with accountability to keep him moving forward no matter what obstacles came up. In just 4 months, Todd has dropped 25 lbs, added lean muscle, and is in his best shape since college. He’s even starting to see his abs again! Here’s how we did it: * Focused on flexible nutrition that worked for both solo meals and family dinners * Built consistent, strength-focused workouts * Designed sustainable routines that boosted his energy without overwhelming his schedule The result? Todd’s not only leaner and stronger, but he’s more energized, more confident, and proof that lasting results come from building habits that fit real life. Amazing work, Todd! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/dpheh0he62r77wim/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ== )​ Note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "To be really happy and really safe, one ought to have at least two or three hobbies, and they must all be real." ​ ― Winston Churchill Your job, if you choose to accept it, is to find a hobby. It should pull you to do it. It should make no sense to anyone else but only you. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/7qh7h8h9lx344duz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. 90 minutes a week is all you need to get in great shape and reach your fitness goals. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x/7qh7h8h9lx344duz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9zb3VyY2U9Y29udmVydGtpdCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1EUFM= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. 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Cardiorespiratory Fitness and Mortality Risk Across the Spectra of Age, Race, and Sex. J Am Coll Cardiol. 2022 Aug 9;80(6):598-609. doi: 10.1016/j.jacc.2022.05.031. PMID: 35926933. * Foulkes S, Hewitt D, Skow R, Dover D, Kaul P, La Gerche A, Haykowsky M. Outrunning the grim reaper: longevity of the first 200 sub-4 min mile male runners. Br J Sports Med. 2024 Jun 20;58(13):717-721. doi: 10.1136/bjsports-2024-108386. PMID: 38729629. * Weight regain after cessation of medication for weight management: systematic review and meta-analysis, Sam West, Jadine Scragg, Paul Aveyard, Jason L Oke, Lia Willis, Stella J P Haffner, Heather Knight, Danni Wang, Sarah Morrow, Laura Heath, Susan A Jebb, Dimitrios A Koutoukidis Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x ) | Update your profile ( https://preferences.convertkit-mail4.com/gkupv4dmlmi5hlwe0mlirh8o96dm2umh9vv4x ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2/08hwh9h2e308e6tl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW0tNDYtaGVyZS1hcmUtbnV0cml0aW9uLWNoZWF0LWNvZGVzLWktd2lzaC1pLWtuZXctYXQtMjY= )​ I'm always looking for an edge. If there is something that will make me healthier, fitter, and more productive, I'm willing to test it. I've experimented with thousands of things with my nutrition. Most of them didn't work, but the ones that did have helped me become healthier as a result of adding them. So in today's article, I want to share with you some nutrition cheat codes I've learned over the last 2 decades of being in the industry. Btw, I did a similar list of workout ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2/vqh3hrho0z250wcg/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9mYXQtbG9zcy1jaGVhdC1jb2Rlcy1pLWtub3ctYXQtNDMtdGhhdC1pLXdpc2gtaS1rbmV3LWF0LTIz ), health ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2/m2h7h5h35dkr5xtm/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9oZWFsdGgtY2hlYXQtY29kZXMtaS1rbm93LWF0LTQ0LXRoYXQtaS13aXNoLWkta25ldy1hdC0yNA== ), and fat loss cheat codes ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2/vqh3hrho0z250wcg/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9mYXQtbG9zcy1jaGVhdC1jb2Rlcy1pLWtub3ctYXQtNDMtdGhhdC1pLXdpc2gtaS1rbmV3LWF0LTIz ) you can check out at the links. This will not contain any of those, as these will be more focused on nutrition. Are you ready to hack your way to the healthiest version of you? Let's get into it. You ready? Let's go 🔥 ****************************************************** Nutrition Cheat Codes I Know At 46 I Wish I Knew At 26 ****************************************************** 1. Stop/limit drinking alcohol I know, I know. This is an obvious one, but it needs to be said. Your body treats alcohol ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2/e0hph7h7v89xo9i8/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLXN0b3BwZWQtZHJpbmtpbmctYWxjb2hvbA== ) as a toxin and burns it off before anything else, which means fat burning stops the moment you drink. It also tanks your sleep, spikes anxiety, and adds empty calories with zero nutritional upside. If getting lean and energetic is the goal, this is the single highest-leverage move on the list. 2. Stop eating 3 to 5 hours before bed When you eat too close to bed, you force your body to digest food when it should be resting. This can ruin sleep quality, gut health, and has been associated with a negative impact on your cardiovascular health. Also, the worst food decisions happen when you're tired, and your willpower has been drained. So set a hard stop of eating at least 3-5 hours before bed ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2/7qh7h8h9lrvg5kuz/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9lYXRpbmctY2lyY2FkaWFuLXJoeXRobXM= ). Your body will thank you. 3. Drink this during the summer instead of alcohol ​ My go-to mocktail is sparkling water with fresh lime juice and sea salt on the rim. The carbonation creates a mild sense of fullness and stimulates digestive enzymes, the lime juice contains compounds that support liver detoxification, and the sea salt restores sodium and trace minerals your body loses throughout the day. 4. Adopt the Japanese 80% rule The Japanese call it hara hachi bu: eat until you're 80% full, then stop. It's a staple practice in Okinawa, one of the longest-living regions on earth. The key is to not eat to absolute fullness and to leave a little space in the stomach to allow for proper digestion. 5. Put your body on a meal schedule How many meals does it take for you to feel full and sustain energy throughout the day? Figure that out, then eat at the same time every day. A predictable schedule trains your hunger hormones, so you stop fighting random cravings and start running on autopilot. 6. You need to be chewmaxxing ​ This means chewing your food enough until it becomes liquid in your mouth before you swallow. 20 to 40 chews per bite, depending on texture. Chewing each bite 40x vs 15x reduced calorie intake by ~12% for a meal. It also lowered ghrelin and increased GLP-1 and CCK, hormones linked to satiety. 7. Don't drink water during meals Drinking water mid-meal often means you haven't chewed enough. A sip turns into a gulp, and suddenly you're washing down half-chewed food instead of actually eating it. Water speeds up eating. Slower eating means feeling fuller on less food. 8. Drink water before and after meals A glass of water before eating stretches the stomach and sends early fullness signals to the brain. Do the same after, and you reinforce satiety without adding calories. The myth that water disrupts digestion has been debunked multiple times. 9. Think of eating as a ratio, not a diet Aim for 80 to 90% of your calories coming from whole, single-ingredient foods. The other 10 to 20%? Enjoy it without guilt. The all-or-nothing mindset is what wrecks most people. A ratio lets you eat cake at your wife's birthday and get back on track the next morning without drama. 10. Try psyllium husk to increase fullness and lower LDL cholesterol Psyllium husk is a plant fiber that improves satiety. I talked about it in this newsletter here ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2/z2hghnhe6q9gx7hp/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW1heC1kb3NlZC1vbi1wc3lsbGl1bS1odXNrLWZvci0yMS1kYXlzLWJ1dC1kaWQtbm90LWV4cGVjdC1yaGlz ). If your LDL is creeping up and you want an option before going the statin route, psyllium husk has been shown to reduce LDL cholesterol by up to 25%. It's cheap, accessible, and easy to add to a morning routine. Worth the experiment. 11. Drink the knockout sleep tea before bed Dan Go--> @CoachDanGo I've been drinking a special sleep tea 2 hours before bed and it's changed my life: It contains chamomile, glycine, and electrolytes. Chamomile relaxes me, while glycine improves sleep quality. The electrolytes help me absorb water, so I don't wake up to go pee at night. ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2/p8heh9h46nkvo5cq/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8yMDM3MTg0NjA2MDM4ODI3MTk2P3M9MjA= ) 3:7 PM • Mar 26, 2026 65 Retweets 1852 Likes Read 125 replies ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2/p8heh9h46nkvo5cq/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8yMDM3MTg0NjA2MDM4ODI3MTk2P3M9MjA= ) ​ Chamomile contains apigenin, a compound that binds to GABA receptors in the brain to promote relaxation, glycine lowers core body temperature to improve sleep quality, and the electrolytes help your cells absorb and retain water so you're not up at 2am to pee. 12. Use the 20-minute rule after eating Done eating and still feel a little hungry? Wait 20 minutes before reaching for more food, and get busy. Satiety hormones like leptin take about that long to reach your brain. Most of the time, the hunger dissolves on its own. 13. Drink a protein shake before a meal One of our clients couldn't hit his protein target and kept overeating at meals. We had him drink a shake 20 to 30 minutes before eating. It cut his appetite at the table and got him closer to his daily protein goal at the same time. Two problems solved with one habit. 14. Stop eating distracted Eating in front of a screen gives your brain two dopamine signals at once, which trains you to need more food to feel satisfied. Put the phone down. Eat at a table. Your satiety signals work better when eating is the only thing you're doing. 15. Go to bed slightly hungry A little hunger at bedtime is a signal that you've been in a slight calorie deficit that day. That's the goal when you're losing fat. Hunger passes. Learning to be okay with it, rather than immediately eating through it, is a skill that separates people who reach their fat loss goals from people who don't. 16. Eat this 3-minute fat loss breakfast ​ My go-to breakfast is 250g of low-fat Greek yogurt, one scoop of whey protein, a teaspoon of psyllium husk, and 100g of frozen fruit. It's around 300 calories, 10 fiber, 40-50g of protein, and full of micronutrients. The Greek yogurt improves gut health and gives you a protein boost. The whey delivers a fast-digesting muscle-building protein, keeping you full for hours. Psyllium husk adds soluble fiber that slows glucose absorption and feeds your gut microbiome. The frozen fruit gives you natural sweetness and micronutrients without spiking blood sugar. Prep this the night before for a gut-friendly, high-protein, high-fiber, delicious-tasting breakfast. 17. Use smaller plates Your eyes are wired to your hunger signals. A smaller plate looks full with less food on it, which tells your brain you're getting a complete meal. People who switch to smaller dishes consistently report feeling more satisfied with fewer calories. Try it for a week. 18. Eat from blue plates Blue is almost nonexistent in natural foods, which means your brain may unconsciously associate it with food that isn't safe to eat. Studies suggest eating from blue plates can reduce calorie intake by subtly suppressing appetite. Sounds strange, but it's one of those low-effort swaps worth testing. 19. Drink broth with your meals Many Asian countries with the lowest obesity rates do this regularly. Broth before or with a meal can reduce total calorie intake by around 20%, largely due to its water content, volume, and nutrient density. A simple vegetable broth is all it takes. 20. Move after you eat Ten to fifteen minutes of walking or ten bodyweight squats after a meal improves blood sugar control, boosts insulin sensitivity, and aids digestion. Make it a family ritual, and it stops feeling like a health habit and starts feeling like part of the day. ******************************************** Choose 1-2 From This List and Thank Me Later ******************************************** You don't need to implement all 20 of these at once. Pick one or two that solve your biggest problem right now, and do them consistently for 21 days. The goal isn't perfection. It's building a version of yourself who doesn't have to think so hard about this. Onward and upward. 🚀 - Dan P.S. We've got 7 spots left for our Lean Body Mastery program coaching group in April. If you're an entrepreneur with 15 or more pounds to lose, you may be surprised by what's possible in 90 days. If you're carrying 20 or more pounds, you're sitting on a gold mine of untapped energy, focus, and performance you haven't touched yet. My team and I will work with you directly to lose the weight without spending hours in the gym or giving up the foods you actually enjoy. We've done this with entrepreneurs across dozens of industries, and the results follow the same pattern every time. ​If you're serious about being in your best shape, click here to apply. ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2/x0hph6he258g0li5/aHR0cHM6Ly9wcmV2aWV3LmNvbnZlcnRraXQtbWFpbDQuY29tL2NsaWNrL2RwaGVoMGh6aG0vYUhSMGNITTZMeTlvYVdkb2NHVnlabTl5YldGdVkyVm1iM1Z1WkdWeUxtTnZiUzl3Y21sMllYUmxMV052WVdOb2FXNW5QM1YwYlY5emIzVnlZMlU5Ym1WM2MyeGxkSFJsY2laMWRHMWZiV1ZrYVhWdFBXVnRZV2xzSm5WMGJWOWpZVzF3WVdsbmJqMWpiMkZqYUY5aWJHRnpkRjloY0hKcGJERW1kWFJ0WDJOdmJuUmxiblE5WkdseVpXTjBYMnhwYm1zPQ== )​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2 ) | Update your profile ( https://preferences.convertkit-mail4.com/68uno49qwqf8h5edkprcohp082m0mu9hg44z2 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w/l2hehmhl27k8o5h6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWFwcmlsLTNyZC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The science-based sleep tea that changed my life * A 3-minute desk trick that boosts your metabolism * What I put into my water every morning Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w/e0hph7h7von8kei8/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YSZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9bmV3c2xldHRlcg== ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w/e0hph7h7von8kei8/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YSZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9bmV3c2xldHRlcg== ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w/e0hph7h7von8kei8/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YSZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9bmV3c2xldHRlcg== ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_callout&utm_content=footer_cta ) Hey friend, I just got back from a quick "date" trip with my wife to New York. We don't do these trips often because we have two small kids at home, but damn, it was a revelation. Most parents know that when you're in the thick of parenting, you're on 24/7. You play your role, and you play it well. When we took our trip without the kids, it was like my wife and I were able to see each other again for the first time. It was a reminder of why we fell in love all those years ago. This doesn't mean we're going to start spending more time away from the kids. Can't do it. Love them too much. But it does mean that we are looking for more "us" time to water the planet known as our relationship. If you've got small ones and can leave your parents with grandpa and grandma, I highly recommend date trips, even if it's for a night. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ----------------------------------------------------- 1. The Science-Based Sleep Tea That's Changed My Life ----------------------------------------------------- ​ Two hours before bed, I make the same tea every night, and it's changed how I sleep more than anything else I've tried. Here's what's in it and why it works: Chamomile binds to the same brain receptors as anti-anxiety medications, just much more gently. It quiets the nervous system without knocking you out, which is exactly what you want before sleep. Glycine is an amino acid that lowers your core body temperature. Your body drops its temperature naturally as it prepares for deep sleep, and glycine accelerates that process. Studies show it can get you into deep sleep faster and leave you feeling more rested in the morning. Electrolytes are the underrated ones. If you wake up to pee at night, you're likely over-hydrating without the minerals to hold the water in your cells. Electrolytes fix that. I stack this with magnesium glycinate to amplify the effect. It's helped me sleep faster, improve my quality, and also time-travel through the night. ------------------------------------------------- 2. A 3-Minute Trick That Improves Your Metabolism ------------------------------------------------- ​ Most people think metabolic health requires long workouts, but the truth might shock you. A 12-minute study had office workers do 3-minute exercise breaks every hour during the workday. They did things like marching in place, squats, push-ups, heel raises...you name it. And the results were hard to ignore: Their fasting blood glucose improved, insulin sensitivity went up, and waist circumference dropped while their blood pressure and HDL cholesterol both moved in the right direction. The reason why this works is that when your muscles contract, they pull glucose out of your bloodstream without needing insulin to do it. You don’t need a hard workout to trigger this; you just need movement. The most powerful time to do this is after meals, when blood sugar is already rising. 3 minutes every single hour. 24 minutes across an 8-hour work day. Gotta admit, the metabolic return on that investment is hard to beat. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ I drink this when I wake up, and it makes my mornings so much better. It's creatine and electrolytes by Create ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w/p8heh9h46o7n99iq/aHR0cHM6Ly90cnljcmVhdGUuY28vREFOR08zMA== ). Each morning, I put three things into my body: water, creatine, and electrolytes. I used to take them separately. Now I don't have to. First off, I'm a huge fan of Create Creatine ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w/p8heh9h46o7n99iq/aHR0cHM6Ly90cnljcmVhdGUuY28vREFOR08zMA== ) because they use Creapure, which is the highest quality creatine you can get The electrolytes aren't just a bonus. I drink it for better hydration and better performance. Now they've combined both, and it's made my mornings so much better. The taste is great too. I know the founders personally, and they're hooking up my subscribers with 30% off. You can grab it ihere ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w/p8heh9h46o7n99iq/aHR0cHM6Ly90cnljcmVhdGUuY28vREFOR08zMA== ). ----------------------------------------- Client Of The Week - Edward, Entrepreneur ----------------------------------------- ​ Edward came in wanting to feel stronger, leaner, and more energized, especially during travel. In just a few months, he’s down 30.8 lbs, dropped 5 inches off his waist, and is thrilled with his progress. He’s reporting increased strength, better overall energy, and is making smarter choices on the road, even when things aren’t perfect. Here’s how we did it: * Kept his workouts simple, strength-focused, and consistent * Dialed in a nutrition system that works at home and while traveling * Focused on progress, not perfection Edward didn’t just lose weight, he gained control. Incredible work, Edward! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w/e0hph7h7von8kei8/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YSZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9bmV3c2xldHRlcg== )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "Do not wage a war on reality; invest in shaping perceptions. Our truth is not what we see. Our truth is the story we choose to believe." ​ ― Steven Bartlett The Diary of a CEO We cannot control much, but we can control our perception, how we look at the world, and what things mean to us matter more than what actually happens to us. As promised, get healthier in under 4 minutes. - Dan P.S. We're opening a new Lean Body Mastery coaching group for the spring. If you're an entrepreneur with 15 or more pounds to lose, you may be surprised by what's possible in 90 days. If you're carrying 20 or more pounds, you're sitting on a gold mine of untapped energy, focus, and performance you haven't touched yet. My team and I will work with you directly to lose the weight without spending hours in the gym or giving up the foods you actually enjoy. We've done this with entrepreneurs across dozens of industries, and the results follow the same pattern every time. ​If you're serious about being in your best shape by summer, click here to apply. ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w/dpheh0he6n7lqebm/aHR0cHM6Ly85ODY0MTlkZi5jbGljay5jb252ZXJ0a2l0LW1haWw0LmNvbS9wOXVubXE3OHB2ZjloMjZ2MjVlYXFocDBvbzhrMmNyaGtvb2x3LzdxaDdoOGg5bGRuMnE1YXovYUhSMGNITTZMeTlvYVdkb2NHVnlabTl5YldGdVkyVm1iM1Z1WkdWeUxtTnZiUzl3Y21sMllYUmxMV052WVdOb2FXNW5QM1YwYlY5allXMXdZV2xuYmoxamIyRmphRjlpYkdGemRGOWhjSEpwYkRFbWRYUnRYMk52Ym5SbGJuUTlaR2x5WldOMFgyeHBibXNtZFhSdFgyMWxaR2wxYlQxbGJXRnBiQ1oxZEcxZmMyOTFjbU5sUFc1bGQzTnNaWFIwWlhJPQ== )​ P.P.S. We're taking 20 clients in April. Once those spots are filled, that's it until next month. ​Click here to apply. 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Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC Complement Altern Med. 2011 Sep 22;11:78. doi: 10.1186/1472-6882-11-78. PMID: 21939549; PMCID: PMC3198755. * Bannai M, Kawai N, Ono K, Nakahara K, Murakami N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012 Apr 18;3:61. doi: 10.3389/fneur.2012.00061. PMID: 22529837; PMCID: PMC3328957. * Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nat Sci Sleep. 2025 Aug 30;17:2027-2040. doi: 10.2147/NSS.S524348. PMID: 40918053; PMCID: PMC12412596. * Johnson TM 2nd. The chicken-or-egg dilemma with nocturia: Which matters most, the water or the salt? J Clin Hypertens (Greenwich). 2020 Apr;22(4):639-641. doi: 10.1111/jch.13828. Epub 2020 Feb 19. PMID: 32073711; PMCID: PMC7192000.​ * Mingyue Yin, Huakun Zheng, Bing Han, Bitai Wu, Qing Yi, Hengzhi Deng, Kai Xu, Hengxian Liu, Meiling Tao, Yanfeng Li, Yilin Zhang, Yalu Li, Hansen Li, Xing Zhang, Qian Liu,Every move counts: Acute effects of sedentary breaks on glucose and lipid metabolism in middle-aged and older adults based on a multi-level meta-analysis,Advanced Exercise and Health Science,Volume 2, Issue 4,2025,Pages 263-280,ISSN 2950-273X,​https://doi.org/10.1016/j.aehs.2025.11.004. ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w/9qhzhnhdwr2og8t9/aHR0cHM6Ly9kb2kub3JnLzEwLjEwMTYvai5hZWhzLjIwMjUuMTEuMDA0Lg== ) Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w ) | Update your profile ( https://preferences.convertkit-mail4.com/xmu6l8x9v9u6hp0p8ovs5h2d36v2vtnhdrr0w ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9vlo2urh8epp388fmh9vv4x/l2hehmhl2qxmewh6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pZi15b3Utd2FudC10by1sb3NlLTIwLXBvdW5kcy1vZi1mYXQtYnktdGhlLXN1bW1lci1jb3B5LXRoaXM= )​ Jeff came to us last April. He got on a Zoom call with 25 pounds to lose and a waistline that kept getting bigger despite everything he'd tried. "Dan, my friends are telling me to go on Ozempic. What do you think?" Jeff was a busy guy who had let the years stack up. He didn't need a drug. He needed a system. So here's what I told him: "Once you get on a GLP-1, there's a good chance you'll need to stay on it. Getting lean is a skill and you'll have to learn it whether you're on the drug or not. Let's do it the natural way first." 90 days later, he dropped 27 pounds, lost 50% of his visceral fat, added lean muscle, and got back to his weight as a college freshman: ​ The funny thing is, people started asking him if he was on the GLP-1, but he was just following a protocol that actually made sense for his life. So, in this newsletter, I'm going to share with you the protocol we used to help clients drop more than 20+ pounds of fat in 90 days. We're officially 3 months away from summer, and you'll want to copy this to look and feel at your best by the pool. ************************************************************** If You Want To Lose 20 Pounds Of Fat By The Summer, Copy This: ************************************************************** --------------------------------- Step 1: Start with the bottleneck --------------------------------- Before we changed anything, we asked Jeff one question: What's the thing that's getting in your way? For him, it was nighttime eating. After 9pm, the wheels came off. He made horrible food decisions, taking in calories he didn't need and barely enjoyed. That was his bottleneck. So we fixed that first. The solution had two parts that worked together: In the morning, he started eating a high-protein, high-fiber breakfast within 1 to 2 hours of waking, and we set a hard stop 3 to 5 hours before bed (more on this later). No exceptions. Eating the right breakfast regulated his appetite at night, making the hard stop easier. Not eating at night also improved his sleep quality, regulating his hunger hormones the next day. Fix the bottleneck, and you open up the floodgates for fat loss. -------------------------------------------------- Steps 2 and 3: Do the math and eat the right foods -------------------------------------------------- Before Jeff changed a single food choice, we gave him 3 numbers to hit every day: * Calories * Protein * Fiber When you have the right numbers, food choices become more obvious. Protein anchors every meal: lean ground beef, chicken breast, ground turkey, salmon, sardines, eggs, Greek yogurt, cottage cheese. High protein foods that keep you full and protect muscle while you're in a deficit. Volume fillers make the meals satisfying: leafy greens, broccoli, Brussels sprouts, kale, cauliflower, zucchini, mushrooms, peppers, and asparagus. You can eat large amounts of these without touching your calorie budget. Smart carbs round it out: potatoes (one of the most satiating foods per calorie), beans, lentils, berries, apples, and oranges. For drinks: water, coffee, tea. No alcohol. Alcohol doesn't just add empty calories, it actively disrupts fat burning, wrecks your recovery, and reliably triggers overeating the next day. If you want something to sip on socially, try soda water with lime juice and sea salt. It satisfies the ritual without the damage. --------------------------------------- Step 4: Create the right meal structure --------------------------------------- When creating the right structure, we want to lock in: * Frequency * Timing * Staples Frequency is eating the right amount of meals: Jeff ate 3 meals a day, spaced evenly between waking and his cutoff time. Eat at the right times to influence biology: First meal 1 to 2 hours after waking. Last meal three to five hours before bed. Second meal right in between. This is called the Chrono Eating Protocol, and it aligns with your circadian rhythm, automating your hunger. The best part is that your body learns when food is coming. Having staples means having similar meals you can rely on: Jeff had one staple, and it was what I call Glop. It's low-fat Greek yogurt, protein powder, psyllium husk, and frozen berries. High protein, high fiber, takes 5 minutes. ----------------------------- Step 5: Train smart, not long ----------------------------- Three full-body strength sessions per week with at least one full day of rest between. 5 to 6 exercises per session with 2 working sets per exercise, taken close to failure. The goal to build muscle is mechanical tension, not volume. For most middle-aged people, doing 2 hard sets per muscle group 2x a week is the sweet spot. You recover in time to train it again, stack the growth signals, and keep the joints healthy. We call this the 2X Training Method, and it's simple and effective. In addition, we had Jeff do 8000 steps/day minimum using walking meetings and an under-the-desk treadmill. It's not enough to exercise in the gym. You need to get steps in to burn calories, reduce stress, improve recovery, and increase energy. --------------------------------------------- Step 6: Use the ERT protocol for better sleep --------------------------------------------- Dan Go--> @CoachDanGo I've been drinking a special sleep tea 2 hours before bed and it's changed my life: It contains chamomile, glycine, and electrolytes. Chamomile relaxes me, while glycine improves sleep quality. The electrolytes help me absorb water, so I don't wake up to go pee at night. ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9vlo2urh8epp388fmh9vv4x/dpheh0he6dp9vvum/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8yMDM3MTg0NjA2MDM4ODI3MTk2 ) 3:7 PM • Mar 26, 2026 66 Retweets 1858 Likes Read 121 replies ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9vlo2urh8epp388fmh9vv4x/dpheh0he6dp9vvum/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8yMDM3MTg0NjA2MDM4ODI3MTk2 ) ​ Sleep is where the magic happens. If you get poor sleep, your cortisol spikes, hunger hormones go haywire, and you spend the next day fighting cravings and low energy you wouldn't have had otherwise. Great sleep does the opposite, and it's not that hard to do. For Jeff and our clients, we use the ERT protocol: * Environment: Cool room, blackout shades, white noise machine. * Routine: Dimming lights at night, blue-light blockers on, and reading a book before bed. * Timing: Getting the right amount of sleep (7-9 hours) and consistent sleep and wake times. This simple protocol fixes 95% of most people's sleep problems. For Jeff, we also incorporated something I call Knockout Sleep Tea, which helped them avoid nighttime bathroom trips and get to sleep faster. You can check out The Sleep Tea and the image above. -------------------------- Step 7: Track what matters -------------------------- For Jeff, we measured what we managed. He weighed himself daily, taking a 7-day average because daily weight fluctuates based on water and sodium, while the average shows you the real trend. He measured his waist around the navel every two weeks. This number is a proxy for visceral fat, and it often moves when the scale doesn't. We took photos every four weeks. Weight plus measurements plus photos gives you an honest picture that no single number can. To go deeper, we also did his blood work and DEXA scans to make sure that we are losing weight in the right places and not losing muscle. ***************************************************************** You Don't Need To Lose Weight. You Need Systems That Make Them Automatic. ***************************************************************** The beauty of all this is that Jeff didn't need to think. He just needed to follow a system and be coachable. The protocol works. The hard part is staying accountable and doing it long enough to see it through. Summer is right around the corner. If you're smart, you'll start now and not wait til June. Onward and upward. 🚀 - Dan P.S. I'm opening a new Summer Shred coaching group for April. If you're an entrepreneur with 15 or more pounds to lose, you may be surprised by what's possible in 90 days. If you're carrying 20 or more pounds, you're sitting on a gold mine of untapped energy, focus, and performance you haven't touched yet. My team and I will work with you directly to lose the weight without spending hours in the gym or giving up the foods you actually enjoy. We've done this with entrepreneurs across dozens of industries, and the results follow the same pattern every time. ​If you're serious about being in your best shape by summer, click here to apply. ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9vlo2urh8epp388fmh9vv4x/7qh7h8h9ldn2q5az/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1jb2FjaF9ibGFzdF9hcHJpbDEmdXRtX2NvbnRlbnQ9ZGlyZWN0X2xpbmsmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPW5ld3NsZXR0ZXI= )​ P.P.S. We're taking 20 clients in April. Once those spots are filled, that's it until next month. ​Click here to apply. ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9vlo2urh8epp388fmh9vv4x/7qh7h8h9ldn2q5az/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1jb2FjaF9ibGFzdF9hcHJpbDEmdXRtX2NvbnRlbnQ9ZGlyZWN0X2xpbmsmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPW5ld3NsZXR0ZXI= )​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/gkupv4dmlmi5hl9vlo2urh8epp388fmh9vv4x ) | Update your profile ( https://preferences.convertkit-mail4.com/gkupv4dmlmi5hl9vlo2urh8epp388fmh9vv4x ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/reh8hohmdw87krh2/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLW1hcmNoLTI3dGgtMjAyNg== )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The best carb for fat loss * The ugly truth about organic food * I drink this every day to improve hydration Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/m2h7h5h35mr92xum/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/m2h7h5h35mr92xum/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/m2h7h5h35mr92xum/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching ) Hey friend, There's a concept in my life that I've been thinking about a lot called the Backwards Law. It states that the harder you chase something, the more it slips away. The best example I've ever seen of this comes from Navy SEAL training. They have an exercise called Drownproofing. It's where your hands are tied behind your back, your feet are bound together, and you are dropped into a pool. Btw, I would not recommend anyone do this. When most people are dropped in the pool, they panic, they thrash, they fight, they try to muscle their way to the surface. This is exactly what drowns them, because all that struggle burns through oxygen faster than anything else. The ones who pass do the opposite: they relax, they let themselves sink to the bottom, they conserve every ounce of energy. Once they get to the bottom, they gently push themselves up, bob their head above the surface for a breath, then sink back down. They don't fight or force things; they just do so in a calm, controlled rhythm. This is an example where it turns out the way to survive isn't to try harder but to let go. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ----------------------------- 1. The Best Carb For Fat Loss ----------------------------- ​ I think one of the most important things that one should do is eat carbs, especially as they lose weight, and this might be the best one to eat. Potatoes rank number one on the satiety index. They keep you fuller longer than any other food tested, including brown rice, oatmeal, and whole wheat bread. They are also surprisingly nutrient-dense. A single medium potato gives you more potassium than a banana, a solid hit of vitamin C, B6, and resistant starch that feeds your gut bacteria. Now, the best way to get the most out of your potatoes is to boil them first and then to let them cool. When this happens, the starch inside the potato changes structure and becomes harder to digest, meaning fewer calories are absorbed and better blood sugar control. I personally like to boil them, let them cool, and then put them in my air fryer, coated in avocado oil. This makes the skin crispy while the insides are soft. If you're not doing so right now, add these to your grocery list. They're one of the most underrated fat loss tools available. ------------------------------------- 2. The Ugly Truth About Organic Foods ------------------------------------- ​ Most people assume that because organic food is more expensive, it should be healthier, right? Well, not exactly. A review of 147 studies compared organic and conventional foods on two things that actually matter: nutritional content and toxic residue levels. The result was that most comparisons showed no significant difference between the two. They did find that organic foods had slightly more vitamin C, but "slightly more" isn't enough to meaningfully change health outcomes in most research. Also, for some nutrients like manganese, conventional foods actually came out ahead. When it comes to pesticides, the difference in toxic residue varied wildly from food to food, with no clear trend favoring either side. Most people think organic means no synthetic fertilizers, pesticides, or GMOs. It doesn't mean the food was grown in better soil, on a better diet, or is automatically safer. Those factors often matter more than the organic label. We tell our clients all the time that you don't have to stress about buying organic. Just having a diet built on whole, minimally processed foods will do more for your health than any label on the package. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ For the past two years, I've been drinking the Sparkling LMNT cans ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/z2hghnhe6pg7n7cp/aHR0cDovL2RyaW5rbG1udC5jb20vRGFuR28= ), and they've become a daily staple. The taste is what got me. It's crisp, salty, and refreshing without any sugar or artificial junk. My personal go-to flavors are black cherry and pineapple salt ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/z2hghnhe6pg7n7cp/aHR0cDovL2RyaW5rbG1udC5jb20vRGFuR28= ). The real reason they stuck with me is because of the electrolyte content. Each can has 500 mg of sodium, 100 mg of potassium, and 30 mg of magnesium, and that is a meaningful dose, giving you way more benefits than most sparkling water brands. I grab one between my meals and after training, and honestly, just when I want to drink something that is not water or coffee. If you haven't tried them yet, you can get a free sample pack with any order through my link. ​[Click here to try your own] ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/z2hghnhe6pg7n7cp/aHR0cDovL2RyaW5rbG1udC5jb20vRGFuR28= )​ ------------------------------------- Client of the week - James, Executive ------------------------------------- ​ James is an executive who is committed to building his health the right way: slow, steady, and sustainable. He’s now down 31.68 lbs, lost 7.33 inches off his waist, and has excellent bloodwork to show for it. He hasn’t missed a single workout, staying consistent whether he’s at home, traveling, or at the cottage. Here's how we did it: * Built simple, repeatable systems focused on long-term sustainability * Prioritized consistency across all environments * Focused on patience and steady progress over quick results James didn’t rush the process, he trusted it. Outstanding work, James! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/m2h7h5h35mr92xum/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "Whether we're talking games, traditional sports, business, art, hobbies─anything─you can't do good work unless you're healthy." ​ ― Daigo Umehara from The Will to Keep Winning Something I remind my clients all the time: you can have the best strategy, the best team, the best opportunity in front of you, but if your body is breaking down, none of it performs the way it should. Energy is the currency of ambition, and that energy comes from how you sleep, how you eat, how you move, and how you recover. The highest performers I work with don't treat health as something they'll get to eventually; they treat it like the foundation everything else is built upon. Because it is. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/7qh7h8h9lwg8qobz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/7qh7h8h9lwg8qobz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/qvh8h7hdwoxvz5il/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 505,960+ subscribers​ ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/48hvhehml6o9v3ix/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/reh8hohmdw87d9t2/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/8ghqhohodq43d2ck/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/l2hehmhl26g42vu6/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/dpheh0he683k67cm/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46/7qh7h8h9lwg8locz/bWFpbHRvOj9ib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWlsJnN1YmplY3Q9Q2hlY2slMjB0aGlzJTIwb3V0 ) PS: You have referred 0 people so far ​ ---------- References ---------- * Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. European Journal of Clinical Nutrition. 1995;49(9):675–690.​ * Thaise de Oliveira Faoro D, Artuzo FD, Rossi Borges JA, Foguesatto CR, Dewes H, Talamini E. Are organics more nutritious than conventional foods? A comprehensive systematic review. Heliyon. 2024 Mar 21;10(7):e28288. doi: 10.1016/j.heliyon.2024.e28288. PMID: 38571600; PMCID: PMC10987935.​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46 ) | Update your profile ( https://preferences.convertkit-mail4.com/n4ur3ewz5ztvhxq78vef6h6wmmr6eilhell46 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/qvh8h7hdwrz7excl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy8yMDI2LWhlYWx0aC10cmVuZHMtaS1tLWFjdHVhbGx5LWRvaW5nLWFuZC10aGUtb25lcy1pLWxsLXNraXA= )​ Each year, health trends evolve. Back then, we had things like CrossFit and butter coffee, and now we have peptides and something called hypoxic training. In this newsletter, I want to go through the top health trends of 2026 and share the ones I'll be doing as well as the ones I'll be skipping. I don't say this often, but the last trend is something 100% of people should be doing. Here are the top health trends of 2026. ************************************************************** 2026 Health Trends I'm Actually Doing (And The Ones I'll Skip) ************************************************************** ----------------- TREND #1 — GLP-1s ----------------- ​ Unless you've been living under a rock, you know drugs like Ozempic, Retatrutide, and Tirzepatide ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/g3hnh5hm93rdr7fr/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28taS13b3VsZG50LXB1dC1hLWZhbWlseS1tZW1iZXItb24tb3plbXBpYy11bmxlc3MtdGhleS1kaWQtdGhpcw== ) have gone mainstream. Forecasts project GLP-1 sales to hit over $100 billion globally by 2030. These are life-changing medicines. But many people will use them as a shortcut to skip over what they actually need to fix, which is their lifestyle. Research shows that within 18 to 24 months after stopping the drug, most people regain all the weight they lost. Many of our clients are either on GLP-1s or considering them, so I'm doing a 6-week test on myself. I don't want to just know what these do in theory. I want to know through practice. But I made sure I got my abs back first ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/9qhzhnhdwp0q0qa9/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28taG93LWktZ290LW15LWFicy1iYWNrLXdoaWxlLWVhdGluZy1waXp6YS1hbmQtZHJpbmtpbmctYWxjb2hvbA== ). Because getting lean is a skill and a mindset, and you'll need that foundation whether you're on a GLP-1 or not. I'll share the full results in a future newsletter. ------------------- TREND #2 — Peptides ------------------- ​ Longevity Clinics and Great Market Peptide Suppliers are booming. BPC-157 and TB-500 are getting the most attention for joint health, muscle gain, and sleep, but I would still consider these to be experimental. As of now, there are zero high-quality randomized controlled trials for the vast majority of them, and most evidence comes from lab studies or cell cultures, not long-term human data. This space is also becoming the Wild West. Influencers on social media are telling you what to inject, third-party websites bypass FDA regulations and the requirements, and potency testing. Personally, I've seen people take peptides and experience benefits. I've seen others take peptides and not feel any changes or, even worse, develop an adverse reaction. Thankfully, I have zero need for peptides, and that's how it should be. And even if I did, I'd want a qualified doctor guiding me through the process, not Reddit threads or some influencer off of Instagram. This space is hot and for good reason, but I'm going to pause until more evidence comes out. ----------------------- TREND #3 — Fibermaxxing ----------------------- ​ 2026 is looking to be the year of fiber. Fiber helps you keep full and satiated, improves your blood sugar, insulin sensitivity, and most importantly, your gut health Around 50 to even 90% of people in the West are not getting enough fiber, and colorectal cancer is the number one killer of people under 50, and guess what? Fiber protects against that. I just did a 21-day test maxing out psyllium husk ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/3ohphkh3m70o02cr/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW1heC1kb3NlZC1vbi1wc3lsbGl1bS1odXNrLWZvci0yMS1kYXlzLWJ1dC1kaWQtbm90LWV4cGVjdC1yaGlz ), and the results were largely positive. I felt fuller, my gut health improved, and I was way more regular. I'm all in on fibermaxxing. Getting at least 25 to 35 g daily is just as important as getting enough protein. ------------------------------------- TREND #4 — Longevity Going Mainstream ------------------------------------- ​ Longevity has moved from the biohacker niche to mainstream media. More people are optimizing for longer lives, and it's showing in search trends, longevity clinics, and influencers becoming longevity experts. I'm neutral on this one. On one hand, the mainstream longevity movement is helping people live better. On the other hand, it can be an expensive distraction from the fundamentals. While people are trending towards living longer, I do believe that the next trend over the horizon is learning how to add quality to those years ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/wnh2hghq7wn5n3t7/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtYWdlbGVzcy04LXlvdXItZ3VpZGUtdG8tbGl2aW5nLWEtbG9uZy1hbmQtcXVhbGl0eS1saWZl ). Because what's the point of living to 100 if you can't walk down the stairs or pick up your grandkids? Living longer is great, but making sure you can actually live out those final years on your terms is going to be the most important. ----------------------------------------- TREND #5 — Hyper-Personal Health Tracking ----------------------------------------- ​ In 2026 and beyond, you’re going to see the wellness industry go all in on hyper-personalization. I'm talking about home biomarker tests, microbiome tests, continuous glucose monitors, and even tracking the quality of your poop. Personally, I think we're getting way too obsessive. I talked about it in this newsletter here ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/reh8hohmd04245h2/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tMTAtcG93ZXJmdWwtaGVhbHRoLWxlc3NvbnMtZnJvbS0yMDI1 ), where my Apple Watch broke, and it was one of the best things that happened for my mental health. I stopped quantifying everything, started going by how I felt, and it's been mentally freeing. That said, I believe most people should know their numbers from steps to their sleep quality. Get clear on those and spend 6-18 months fixing them. What you measure is what you manage, but once you are done fixing those metrics, obsessing over them does more harm than good. ---------------------------- TREND #6 — Altitude Training ---------------------------- Hypoxic training is being positioned as the next biohacking breakthrough. It works by exposing your body to low-oxygen environments, which forces it to adapt by producing more red blood cells. This can lead to better oxygen delivery to your muscles, improved endurance, faster recovery, and potentially better cardiovascular performance over time. It is a cool concept, but the tech is new and quite expensive. If you are a pro athlete or someone who has the time and means, it can deliver real benefits. For everyone else, it's a nice-to-have. I'm skipping it until it becomes more accessible to the public. ----------------------- TREND #7 — Less Alcohol ----------------------- ​ The decline in alcohol use is real. People are becoming aware of alcohol's links to cancer, sleep disruption, and weight gain. But beyond health, the younger generation seems to be done with drinking culture altogether and moving towards sober curious lifestyles. As for me, I've severely cut back ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/08hwh9h2edvovmcl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLXZlLXN0b3BwZWQtZHJpbmtpbmctZm9yLWEtZnVsbC15ZWFyLWhlcmUtcy13aGF0LWktbGVhcm5lZA== ). I'll drink on a rare occasion as I still see it as a net positive when it deepens a connection with people you love. But done as a regular habit, it's one of the worst things you can do for your health. I've seen some great benefits in dropping alcohol as a habit in my life. I'm a fan of this one. ----------------------------- TREND #8 — AI Health Coaching ----------------------------- I've been using my AI nutrition coach every day, and it was crucial to seeing my abs again at 46 AI coaching is one of the fastest-growing trends in health, with studies showing meaningful improvements in daily steps, nutrition, and sleep. A Stanford-reported study found AI coaching was effective, but pairing it with human coaching nearly doubled the results. This is the reason why I'm also building an AI health nutrition app, HeySherpa.AI ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/8ghqhohodlz0zlik/aHR0cHM6Ly93d3cuaGV5c2hlcnBhLmFpLw== ), and why, since 2025, we've been integrating AI into our private health coaching practice ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/vqh3hrho0plxlofg/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9ocGZjb2FjaGluZw== ). AI paired with human coaching is the most effective combination we've seen for helping our clients lose weight and transform their bodies. ------------------------ TREND #9 — Sauna Culture ------------------------ ​ Saunas have gone from a Nordic niche and have become such a global wellness phenomenon that there are sauna houses popping up in major cities. Fun fact: One of my friends, Robbie, started one of the first higher-end sauna bath houses called OtherShip ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/l2hehmhl23e0e6u6/aHR0cHM6Ly93d3cub3RoZXJzaGlwLnVzLw== ). It's in Toronto and New York, and it's one of the best sauna experiences on the planet. I'm all for this trend because science backs this up. Regular sauna use improves your cardiovascular health, reduces stress, and is associated with living a longer life. But what most people miss is the key benefit, which is connection. Doing something uncomfortable with other people in a world that is just separating us further and further apart is a net positive. Huge fan of this one. Highly recommend trying it out. --------------------------- TREND #10 — Digital Detoxes --------------------------- ​ This is the big one. A study showed that just blocking mobile internet for two weeks significantly improved attention, mental health, and overall well-being. This was comparable to reversing about 10 years of age-related cognitive decline. For myself, I've gone back to thinking on paper. Whether I'm learning, in meetings, or working through ideas, I write it all down. No screens. You actually start thinking instead of just reacting. Technology is an asset, but only when used with intention. That said, I am planning to do a digital detox of my own. It's going to be 2 weeks, zero screens. Let you know what happens when it's done. ********************************** The Real Best Health Trend of 2026 ********************************** These trends are new, and they're exciting. But the best health trend of 2026 is the same one it's always been: be a master at the fundamentals. Some tools can help. But they will never be better than just doing the boring basics. If you got value out of this newsletter, share it with someone who needs to hear it. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/m2h7h5h358vgvecm/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. 90 minutes a week is all you need to get in great shape and reach your fitness goals. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/m2h7h5h358vgvecm/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/dpheh0he60v4vrum/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 505,960+ subscribers​ ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr/e0hph7h7v06p6mf8/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr ) | Update your profile ( https://preferences.convertkit-mail4.com/92ulx087w7anh6wmpowf9hzd2ekmpbwh2kkqr ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/g3hnh5hm9k9958hr/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLW1hcmNoLTIwdGgtMjAyNg== )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * 5 science-based, cheap health purchases that will change your life * The 8-week mental hack that builds lasting confidence * The software I use to send out these emails Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/n2hohvhvqkqqplb6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/n2hohvhvqkqqplb6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/n2hohvhvqkqqplb6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching ) Hey friend, For the past few weeks, I have gone back to thinking on paper. In a world where a lot of people let AI do the thinking for them, there's something powerful about slowing down and doing your thinking on paper. When I write by hand, my thoughts organize themselves in ways they don't when I'm typing or trying to prompt some chatbot. I've also had incredible breakthroughs in my business, my health, and also my relationships that I would have never gotten if I outsourced my thinking to a screen. This is not to say that AI is not an incredible tool; it is, but it can't replace the clarity that comes with wrestling with your own thoughts in your own handwriting. Even something like doing 5 minutes of journaling will surprise you in terms of how you feel after. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ----------------------------------------------------------------- 1. 5 Science-Based Health Purchases Under $30 That Actually Change Your Life ----------------------------------------------------------------- Something I wish more people knew was that you don't need a $500 supplement stack or a fancy gym to get healthier. Some of the most effective health tools cost less than going out to dinner. Creatine ($20-$30): The most researched supplement on the planet for muscle and brain function. Studies show it's even linked to 25% fewer irregular periods and may support fertility in women. 5g for your body and 10+ grams for your brain. Nothing else at this price point comes close. Tongue scraper ($8): Your tongue harbors bacteria linked to bad breath, gum disease, and even heart health. Ten seconds after brushing every morning makes a noticeable difference. Jump rope ($10): One of the fastest ways to get vigorous cardio without a gym. Ten minutes of jumping can match 30 minutes of jogging for cardiovascular benefit. As we age, low-dose plyometrics like jumping also become critical for maintaining joint health and power, two things most people lose without realizing it. Blue light blockers ($15): Wearing them 2 hours before bed helps your brain produce melatonin on schedule. The great thing about this is you only have to purchase it once, and you get better sleep for the rest of your life. Black-out stickers ($5): Those tiny LED lights on chargers and devices suppress melatonin production while you sleep. Studies show that exposure to these lights can affect your insulin sensitivity and your quality of sleep. Get these black stickers to cover them, and your sleep will get better. The total cost of these is under $60, but the impact they have is massive. Tiny improvements compound, and these are some of the cheapest investments you can make in your health. -------------------------------------------------------- 2. The 8-Week Mental Hack That Builds Lasting Confidence -------------------------------------------------------- ​ Most people treat confidence like something you have, or you don't, but science says otherwise. Researchers took 117 athletes and split them into three groups: * An eight-week self-talk training program * A one-week version * No training at all The eight-week group practiced structured self-talk for just 20 minutes, three times a week, things like "Stay tall" or "I finish strong", specific cues tied to their training. And the results were incredible. The eight-week group saw significant drops in anxiety and lasting increases in confidence. The 1-week group and control group experienced nothing. The researchers checked back five to six weeks after the program ended, and the benefits were still there. Now I've seen so many people talk negatively about affirmations, but to me, selecting the right vocabulary is how we can train our conscious intentions to become subconscious. Heck, before Cristiano Ronaldo steps in to kick a penalty, ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/reh8hohmdeddl9s2/aHR0cHM6Ly93d3cudGlrdG9rLmNvbS9AdGhlX25pY2Vfd29yZHMvdmlkZW8vNzM5MzQ2MDIxODE5NTExOTM5Mg== )you can see him talking to himself. But one week is not going to cut it. It needs to be done long-term. If we're going according to this study, it's going to be 20 minutes, three times a week, for eight weeks. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ For the past 3 years, I have been using Kit ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/vqh3hrho0d0094hg/aHR0cHM6Ly9wYXJ0bmVycy5raXQuY29tL25oZjcyYmZqd3hpdA== ) to send out these emails. I've been in the email game for over 15 years, and I've tried many different services. Kit is the absolute best. The reason I love it is because they focus on creators like myself and put a huge emphasis on deliverability. Also, their customer service. It goes above and beyond. I know Nathan, the founder, and the dedication that he puts into his product is second to none. If you're in the creator business, building an email list, and care about deliverability, Kit ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/vqh3hrho0d0094hg/aHR0cHM6Ly9wYXJ0bmVycy5raXQuY29tL25oZjcyYmZqd3hpdA== ) is the best in the business. You can check them out at the link over here ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/vqh3hrho0d0094hg/aHR0cHM6Ly9wYXJ0bmVycy5raXQuY29tL25oZjcyYmZqd3hpdA== ). ----------------------------------- Client of the week - Ace, Executive ----------------------------------- ​ Ace is an executive who wanted to hit his fitness goals—and more importantly, maintain them long-term. He’s now down 22 lbs, lost 5.5 inches off his waist, and has successfully maintained his results for over 6 months. He feels amazing and is genuinely happy with the progress he’s made. What sets Ace apart is his consistency. He’s developed strong eating habits, stays disciplined without needing to track, and has full confidence in his system. He can enjoy weekends when needed—and quickly reset the following week without losing momentum. Here's how we did it: * Built structured, repeatable eating habits * Focused on consistency over perfection * Created a system he could sustain long-term Ace didn’t just reach his goals; he made them stick. Excellent work, Ace! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/n2hohvhvqkqqplb6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ “The brain simply believes what you tell it most. And what you tell it about you, it will create. It has no choice.” ​ ― Shad Helmstetter from What To Say When You Talk To Yourself ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/dpheh0he6m6697cm/aHR0cHM6Ly9hLmNvL2QvMDNEd0dYbDQ= )​ If your best friend talked to you the way that you talk to yourself, would they still be your friend? Something to think about. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/7qh7h8h9lmll2obz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/7qh7h8h9lmll2obz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/z2hghnhe68662php/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 503,194+ subscribers​ ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/x0hph6he2l22vxi5/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/6qheh8hlrdrr8xuo/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/kkhmh6hnw3ww0ral/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/58hvh7hgxzxxdxc6/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/25h2hoh39e99pwa3/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx/qvh8h7hdw0wwm5il/bWFpbHRvOj9ib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWlsJnN1YmplY3Q9Q2hlY2slMjB0aGlzJTIwb3V0 ) PS: You have referred 0 people so far ​ ---------- References ---------- * Kreider et al. (2017), "International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine," Journal of the International Society of Sports Nutrition. For brain: Forbes & Candow (2022), European Journal of Sport Science; and the 2025 narrative review in Journal of Psychiatry and Brain Science. * Ostojic & Stea (2024), "Association between dietary intake of creatine and female reproductive health: Evidence from NHANES 2017–2020," Food Science & Nutrition. * Tian et al. (2022), PMC (tongue cleaning and oral malodor); Tribble et al. (2019), "Frequency of Tongue Cleaning Impacts the Human Tongue Microbiome," Frontiers in Cellular and Infection Microbiology; Hodel et al. (2023), eLife. * Moran et al. (2020), PLOS ONE; Franchi et al. (2019), "Bouncing Back! Counteracting Muscle Aging With Plyometric Muscle Loading," Frontiers in Physiology; Vetrovsky et al. (2019), systematic review in Sports Medicine. * Lawrenson et al. (2023), Cochrane review; Sasseville et al. (2006), Chronobiology International; Shechter et al. (2018), Journal of Psychiatric Research (insomnia trial showing 30 extra minutes of sleep). * Ivy Mason et al. (2022), "Light exposure during sleep impairs cardiometabolic function," PNAS. * Walter N, Nikoleizig L, Alfermann D. Effects of Self-Talk Training on Competitive Anxiety, Self-Efficacy, Volitional Skills, and Performance: An Intervention Study with Junior Sub-Elite Athletes. Sports (Basel). 2019 Jun 19;7(6):148. doi: 10.3390/sports7060148. PMID: 31248129; PMCID: PMC6628429.​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx ) | Update your profile ( https://preferences.convertkit-mail4.com/27uqlw3484hoh896798i3hg3d4590aghn66dx ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx/m2h7h5h3593ve0am/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW1heC1kb3NlZC1vbi1wc3lsbGl1bS1odXNrLWZvci0yMS1kYXlzLWJ1dC1kaWQtbm90LWV4cGVjdC1yaGlz )​ For the past 5 months, my family has been nomadic. We started off in Bangkok, then went to Vietnam, and ended up in Mexico by the time it was all done. While living in Mexico, the food was incredible, but the problem was that vegetables were nearly impossible to find. Tacos, tortas, rice, beans, meat...they're all delicious. Plenty of calories but almost zero fiber. This isn't just happening in Mexico either. Around 90 to 97% of people in the West aren't getting enough fiber on a daily basis. And here I was, a health coach who preaches the fundamentals, living in an environment where one of the most important fundamentals was nearly missing to get through food alone. While on my travels to Asia, I acquired a big bag of psyllium husk. I usually put this in my protein shakes but seeing how I wasn't eating enough veggies, I asked myself a simple question: What would happen if I max-dosed psyllium husk until my trip ended in 21 days? So I took two heaping tablespoons three times a day before every meal (48–56 grams of fiber in total). Here's everything I learned, the good, the bad, the ugly. --------------------- What Is Psyllium Husk --------------------- ​ Psyllium husk comes from the seeds of the Plantago ovata plant. It is a soluble fiber, which means it absorbs water and forms a gel in your gut. The gel is what makes it work. It slows digestion, feeds gut bacteria, and helps regulate how your body processes glucose and cholesterol. Previously, I've called it one of the most underrated supplements on the planet, but most people don't know it or assume it's something their grandparents take for constipation. Big mistake. ---------------------- What The Research Says ---------------------- The benefits of psyllium husk go well beyond bowel movements. A 2023 meta-analysis found a significantly reduced total cholesterol, blood pressure, fasting blood sugar, and HbA1c. A 2024 study in Gastroenterology showed psyllium husk altered gut microbiota positively, reduced inflammation, and regulated bowel function in both directions. Another study found it reduced hunger and increased satiety between meals. Most importantly, colorectal cancer is now the number one cancer killer in people under 50. A meta-analysis in The Lancet found that people eating the highest amounts of dietary fiber had a 15 to 30% reduction in all-cause mortality. ------------------------------------------- Who Should And Shouldn't Take Psyllium Husk ------------------------------------------- If you're not consistently hitting 30 to 40 g of fiber per day through whole foods (and chances are, if you're reading this, you're not), then psyllium husk can be one of the simplest ways to close that gap. It's especially useful if you travel frequently, eat a high-protein diet, or live in an area where vegetables aren't easy to come by. That said, there are some people who should avoid psyllium husk entirely: Avoid psyllium entirely if you have a history of bowel obstruction, severe GI narrowing, or difficult swallowing, or a known allergy to psyllium. Use only with clinician guidance if you have IBD, diverticular disease, gastroparesis, diabetes, chronic kidney disease, or are on multiple GI‑active drugs. If you are on medications, you want to take them at least two hours before or after, because it can affect absorption. Now, the non-negotiable: If anyone decides to take psyllium husk, they are to drink plenty of water with each dose. I learned this one the hard way. ---------------------------------------------------- What I Learned: Max Dosing Psyllium Husk For 21 Days ---------------------------------------------------- For clarification: I did not dry-scoop psyllium husk like a madman. I put it into water like a civilized human being. The Good -------- My appetite got better noticeably. I was way fuller between meals, and this killed any desire I had to have a snack. It wasn't just that I was trying to eat less; I just didn't want to. That effect kicked in consistently around day three. This coincided with my getting my abs back at 46 ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx/e0hph7h7ve764nh8/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28taG93LWktZ290LW15LWFicy1iYWNrLXdoaWxlLWVhdGluZy1waXp6YS1hbmQtZHJpbmtpbmctYWxjb2hvbA== ). No coincidence. I also found that doing this, combined with eating foods not containing as much fiber (ex. protein chips) helped balance out the meal by making me feel fuller and more satisfied. Around day 6 was when I felt my digestion was the smoothest it had been in years. Not to get too deep into it, but I used to fart a lot, especially after eating a meal. Linda, my wife, God bless her soul, just thought I was a guy that farts a lot, but apparently, something was wrong in my gut that psyllium husk fixed. After taking 21 days of psyllium husk, I found I had less gas and better gut health ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx/owhkhqhw9nwporuv/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtY29tcGxldGUtZ3VpZGUtdG8tYnVpbGRpbmctYS1oZWFsdGh5LWd1dA== ). While I felt full, I still felt a quiet calm in my stomach that I hadn't noticed was missing. The Bad ------- Picture of me chugging several ounces of water after taking psyllium husk It wasn't all rainbows and butterflies, though. Days 1 and 2 were rough. I was tired and couldn't figure out why until I realized I wasn't drinking enough water ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx/x0hph6he2zeo33u5/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9ob3ctaS1kcmluay13YXRlci10by1nZXQtbGVhbi1hbmQtYm9vc3QtcGVyZm9ybWFuY2U= ). Psyllium husk absorbs a significant amount of water as it works. Once I increased my intake, the fatigue disappeared within a day. There was also bloating in the first week. That feeling of fullness also felt like my stomach was distended, and this is normal when you dramatically increase fiber as well as water intake. Probably the biggest drawback was remembering to take it before my meals. It's best to take psyllium husk before a meal as it gives it time to form a viscous gel in your stomach to slow carbohydrate absorption and increase fullness during that meal. NGL, remembering to do this was a bit of a pain. The Ugly (Skip If You Don't Want To Hear Me Wax Poetic About My Poop) ----------------------------------------------------------------- The Bristol chart is a validated visual scale that turns your poop into a clear one to seven score, making it easy for anyone to quickly spot what's normal versus constipation or diarrhea My bowel movements went from 1 to 2x a day. Not to get too much into detail, but they were more solid, cleaner, more complete, and way more efficient. On the Bristol Chart (see above), they went from a type 6 to a type 3-4. My trips to the bathroom were more, for lack of better terms, enjoyable. They were much easier as things were flowing and more solid than before. This alone made the experiment worth it. ------------------ The Exact Protocol ------------------ Here's what I did every day for 21 days: * Morning: 2 tablespoons mixed into Greek yogurt breakfast ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx/7qh7h8h9l89qzqcz/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8xOTk5NDkzMjYyNDg3MjMyNzQ0 )​ * Lunch: 2 tablespoons mixed into a full glass of water, taken before the meal * Dinner: 2 tablespoons mixed into a full glass of water, taken before the meal I was taking anywhere between 35 and 56 grams of fiber in total in psyllium husk every day. I know some may be asking what brand I used, and it was this one ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx/z2hghnhe67enwxsp/aHR0cHM6Ly9hbXpuLnRvLzRkbVoydFU= ). When searching for the right brand, I want to make sure that it is third-party tested, offered plain organic psyllium husk without flavors or fillers, and has high reviews Before starting my experiment, I trained my stomach by taking regular single tablespoon doses of psyllium husk and ramping up over the course of a few days. If you've never taken psyllium, don't start at my dose. Begin with 1 tablespoon once a day and build up over 2 to 3 weeks. Take it before meals, not after. I made sure to drink at least half my bodyweight in ounces of water daily. This is a non-negotiable when you're taking in that much fiber. ------------------------------------------ This Experiment Quietly Changed Everything ------------------------------------------ This experiment changed my nutrition and how I fundamentally work with clients ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx/6qheh8hlrwlzomao/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ). We've always tracked calories and protein as the top two nutrition numbers, but after 21 days, we have added a third, and that is fiber. Calories. Protein. Fiber. Because when you fix fiber, you're not just improving one metric. You're improving your gut health, appetite regulation, lipid health, and blood sugar stability while decreasing long-term disease risk. And you don't have to be like me, where you get your fiber intake from psyllium husk or supplemental forms. The best ways to get your fiber are always going to be veggies, fruits, and legumes, while using supplements to help fill the gaps. ***************************************** To Find My Balance, I Went To My Extremes ***************************************** This experiment with psyllium husk taught me that I was under-eating fiber by a large amount and had probably dealt with gut issues without being aware of it. Now, I'm not going to be taking 2 heaping tablespoons of psyllium husk 3x a day. That's just too extreme and takes up too much mental capacity. But I will be taking it with my Greek Yogurt, and I'll still do a second dose before lunch or dinner, depending on what I'm eating. I look at it as fiber insurance. Yes, I still get my fruits and veggies, but sometimes we need that extra boost to keep the gut healthy and things moving. While I wouldn't recommend anyone do the experiment that I did, I would say that adding psyllium husk into your supplement stack is a massive net positive. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx/qvh8h7hdwvdznxil/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. Stop punishing yourself for hours in the gym and filling your plate with kale. Losing weight and building muscle can be a lot simpler. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx/qvh8h7hdwvdznxil/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx/3ohphkh3mr30v2ir/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 503,194+ subscribers​ ( https://986419df.click.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx/48hvhehml9mvkqhx/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​ ---------- References ---------- * Aune, D., Chan, D. S., Lau, R., Vieira, R., Greenwood, D. C., Kampman, E., & Norat, T. (2011). Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ, 343, d6617. https://doi.org/10.1136/bmj.d6617 * Brum, J. M., Gibb, R. D., Peters, J. C., & Mattes, R. D. (2016). Satiety effects of psyllium in healthy volunteers. Appetite, 105, 27–36. https://doi.org/10.1016/j.appet.2016.04.041 * Gibb, R. D., McRorie, J. W., Russell, D. A., Hasselblad, V., & D’Alessio, D. A. (2015). Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis. The American Journal of Clinical Nutrition, 102(6), 1604–1614. https://doi.org/10.3945/ajcn.115.106989 Gholami, A., et al. (2023). The beneficial effects of psyllium on cardiovascular diseases and their risk factors: Systematic review and dose-response meta-analysis of randomized controlled trials. Journal of Functional Foods. https://www.sciencedirect.com/science/article/pii/S1756464623004784 * Psyllium Husk Supplementation and Gut Health. (2024). Psyllium husk positively alters gut microbiota, decreases inflammation, and has bowel-regulatory action. Gastroenterology. https://www.gastrojournal.org/article/S0016-5085(23)05241-1/fulltext * Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9 * Siegel, R. L., et al. (2025). Colorectal cancer statistics, 2025. CA: A Cancer Journal for Clinicians. American Cancer Society. https://pressroom.cancer.org/under-50-mortality-declines Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx ) | Update your profile ( https://preferences.convertkit-mail4.com/27uqlw3484hoh89dwmvh3hg3w3e8rbghn66dx ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/x0hph6he2890nps5/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLW1hcmNoLTEzdGgtMjAyNg== )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * A $10 supplement that slows your pace of aging * The best workout for your arteries * The sweetener I use instead of sugar Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/dpheh0he6z8nqkam/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/dpheh0he6z8nqkam/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/dpheh0he6z8nqkam/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching ) Hey friend, A friend recently came to me with a problem I hear all the time: he wanted to start a new venture but still be a great dad and husband to his family. I've wrestled with this before, and it's made me come up with something that I call the 2 Constraint Theory. When designing your life, focus on two things: Constraint #1: The single biggest thing blocking you from your goal. Constraint #2: A counter-constraint that keeps you anchored to your values. Most people attack their goals and go all in without setting any limits or guardrails. Often, when they get there, they achieve it, but at a cost they didn't see coming. This could be the marriage that frayed, or kids who barely remember you being around, or the health that quietly deteriorated. From my experience, a great life isn't just about removing obstacles, it's about choosing the right ones to keep. Fix the constraint that's holding you back, but protect the constraint that makes life worth living. That's the game. Here's what caught my attention this week. ***************************** Here is your 4 Minute Friday: ***************************** ----------------------------------------------- 1. A $10 Supplement Might Slow How Fast You Age ----------------------------------------------- ​ Most longevity supplements cost a fortune. This one costs less than a lunch. A new randomized trial from COSMOS tested whether a daily multivitamin could slow biological aging, as measured by epigenetic clocks. These clocks don't measure how old you are. They measure how fast your cells are aging. They found that people taking a basic multivitamin (Centrum Silver) showed a measurable slowdown in their biological aging rate over two years. The effect was strongest in people who were aging fastest to begin with. Now, the effect was modest, and this was an older population. We don't know if this translates into people in their 30s and 40s, but something I realized with coaching thousands of clients is the fact that many of them are not eating the perfect diet. They also come with a good amount of nutrient deficiencies. While a quality multivitamin isn't a magic pill, it will help the average person plug the nutritional gaps. And this could be enough for someone to live a longer life. ----------------------------------------------------- 2. The One Workout That Actually Trains Your Arteries ----------------------------------------------------- ​ Most people do HIIT to burn fat or improve fitness. Turns out it's also doing something important inside your arteries. A recent meta-analysis found that HIIT improves flow-mediated dilation by about 4% better than exercise and moderate cardio combined. The reason comes down to shear stress. When you push hard, blood moves through your vessels with a force 2–4x higher than at rest. That pressure appears to be a potent signal for arterial remodeling, essentially training your blood vessels the same way lifting trains your muscles. Your heart is more than a pump. It's part of a system, and that system responds best to intensity One hard session a week is enough to start. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ I have a sweet tooth, but I'm doing my best to stay away from most processed sugars, except for this one. Out of all the artificial sugars that are out there, monk fruit seems to be the most beneficial, with early research showing that it may improve insulin sensitivity and blood sugar. Now, mind you, I take this in small amounts, and I put this in my protein ice cream or my Greek yogurt breakfast. I've found that it is a great way to add sweetness to your meals without all the other nasty stuff that comes along with it. I've got no affiliation with this brand but if you want to try it out, you can check it out at the link right here ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/e0hph7h7v9qokwt8/aHR0cHM6Ly93d3cubGFrYW50by5jb20v ). ------------------------------------- Client of the week - Brody, Physician ------------------------------------- ​ Brody is a physician who wanted to improve his health, energy, and consistency despite a demanding schedule. He’s now down 22.01 lbs, lost 5 inches off his waist, and dropped 15 lbs of pure fat—with improved health markers, higher energy, better stress management, and a new habit of proactively planning around travel and social events so he can stay consistent without sacrificing his lifestyle. Here's how we did it: * Focused on strength training to burn fat while preserving muscle * Built simple nutrition habits that support busy workdays * Planned ahead for travel and social occasions to maintain consistency Brody didn’t just improve his body, he upgraded his system for long-term health. Great work, Brody! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/dpheh0he6z8nqkam/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml2YXRlLWNvYWNoaW5n )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "The conditions, circumstances, and environment of your life are not the cause of your life—they are the effects." ​ ― Dr. Joseph Murphy While most people consider their results as the causes of their life, they are the effects, usually stemming from how they think, act, and operate in this world. If you want to change the results, you must be the one to change. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/owhkhqhw93gd48iv/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. 90 minutes a week is all you need to get in great shape and reach your fitness goals. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/owhkhqhw93gd48iv/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/z2hghnhe69pxooip/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 495,897+ subscribers​ ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/p8heh9h46kgo9zuq/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/x0hph6he2890net5/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/6qheh8hlrvnepnto/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/kkhmh6hnwg6v8mhl/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/25h2hoh39r4w7lu3/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z/qvh8h7hdwgop8zil/bWFpbHRvOj9ib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWlsJnN1YmplY3Q9Q2hlY2slMjB0aGlzJTIwb3V0 ) PS: You have referred 0 people so far ​ ---------- References ---------- * Li, S., Hamaya, R., Zhu, H. et al. Effects of daily multivitamin–multimineral and cocoa extract supplementation on epigenetic aging clocks in the COSMOS randomized clinical trial. Nat Med (2026). https://doi.org/10.1038/s41591-026-04239-3​ * Li G, Dong D. A meta-analysis of the effects of high-intensity interval training on circulatory system-related indicators in sedentary populations. Front Physiol. 2025 Dec 10;16:1702247. doi: 10.3389/fphys.2025.1702247. PMID: 41451127; PMCID: PMC12727600. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z ) | Update your profile ( https://preferences.convertkit-mail4.com/d0umk08q5qi0ho606gmi3tz26lnewulh0448z ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9k04liwt8e3zzm2amh9vv4x/8ghqhohoz7mowwtk/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtNS13b3JzdC1mb29kcy1mb3ItcGVvcGxlLW92ZXItNDAtYXZvaWQ= )​ My client Brandon came to me frustrated. He was 43, ran a successful business, and had been in decent shape most of his life. "I don't get it," he said. "I'm doing the same things I've always done and eating the same way, but nothing seems to work". When I looked at his food log, I saw the usual suspects. Bacon and eggs for breakfast. A sandwich on white bread for lunch. Pasta for dinner. A protein bar in the afternoon. None of it had changed in ten years. But his body had. His sleep was choppier. He was gaining fat around his midsection. He was training the same, but his body looked worse than it did five years ago. Something in his system had shifted. The foods that used to work for him were now working against him. He was experiencing what we call The Midlife Tipping Point. Researchers at Stanford tracked over 100 adults from ages 25 to 75, measuring around 135,000 molecules in their blood, gut, and microbiome. What they found was that we don't age in a smooth line. Aging happens in 2 major waves: The first wave hits around 44, and the second wave around 60. Hitting your mid-40s is a big deal. Your circadian rhythms become less functional. The pathways tied to cardiovascular health and lipid metabolism shift how your body processes caffeine and alcohol. This is why people feel like they can't handle the late nights or a few drinks the way they used to. Your body is changing how it processes these inputs as you get older. To add to this, the food environment has moved in the opposite direction. In the past 25 years, ultra-processed foods have made up half of the average adult's daily calories. Portions have ballooned by up to 25%, sometimes 50%. If you were born in Generation X, you know that the foods we eat have changed, and this is coinciding with the fact that your body is changing. We just can't eat the same way we did in our 20's as we do in our 40's. So in this newsletter, I want to share with you the top 5 foods to avoid (or eat less of) when you hit the age of 40. ------------------------------------------ An Important Note Before We Go Any Further ------------------------------------------ There are no good or bad foods in isolation. I wrote here ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9k04liwt8e3zzm2amh9vv4x/vqh3hrholqzomlcg/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28taG93LWktZ290LW15LWFicy1iYWNrLXdoaWxlLWVhdGluZy1waXp6YS1hbmQtZHJpbmtpbmctYWxjb2hvbA== ) that I got my abs back at 46, eating pizza and, on the rare occasion, drinking alcohol. What made this possible was the 90/10 Rule: 90% whole, nutrient-dense foods. 10% whatever I wanted. But you have to be honest about which category foods belong in. Most people think bacon is part of their 90%. They think a protein bar is a smart choice. But those foods are not as healthy as they think. And if you're metabolically unhealthy ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9k04liwt8e3zzm2amh9vv4x/l2hehmhled8lq2h6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtc3RlcC1ieS1zdGVwLWd1aWRlLXRvLWJlY29taW5nLW1ldGFib2xpY2FsbHktaGVhbHRoeQ== ), which 88% of the population is, these foods hit harder and stick around longer. The blood sugar lingers longer than it used to. Your inflammation doesn't clear like it did when you were in your 20s. Instead of bouncing back, your body slows down, and each hit stacks on top of the last one So, as you read this list, understand that the goal is to get metabolically healthy ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9k04liwt8e3zzm2amh9vv4x/l2hehmhled8lq2h6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtc3RlcC1ieS1zdGVwLWd1aWRlLXRvLWJlY29taW5nLW1ldGFib2xpY2FsbHktaGVhbHRoeQ== ) first, and these five foods are the ones to cut the most while you're getting there. Not forever. Just until your body can handle them again. Here's the first one... ------------------------------------------------ #1 Worst Food Over 40: Sugary Drinks and Alcohol ------------------------------------------------ ​ When liquid sugar hits your bloodstream fast, it gets shuttled straight to visceral fat. ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9k04liwt8e3zzm2amh9vv4x/m2h7h5h3vld32ztm/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pZi15b3Utd2FudC10by1sb3NlLTc1LW9mLXlvdXItdmlzY2VyYWwtZmF0LWluLTkwLWRheXMtY29weS10aGlz ) The dangerous kind that wraps around your organs. Alcohol is where you really feel that mid-40s shift. The liver is slow to clear it than usual. The same number of drinks can give you higher blood alcohol, worse sleep, and an even worse hangover than you felt in your 20s. The swap: Sparkling water. Unsweetened green tea or black coffee. For a cocktail replacement, do what I call the Sober Margarita or as Mexicans call it, "The Suero ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9k04liwt8e3zzm2amh9vv4x/e0hph7h76d87m3u8/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8yMDI0OTc5MTQzMDY3MTExNjQ4 )": sparkling water, fresh lime juice, sea salt on the rim. ---------------------------------- #2 Worst Food Over 40: Fried Foods ---------------------------------- ​ When you cook starchy foods at high heat, a compound called acrylamide forms. It's a known neurotoxin. Most commercial frying uses refined seed oils that turn into trans fats when heated. After 40, your body is already running with a higher baseline inflammation. Fried foods pour gasoline on a system that's getting worse at putting out fires. The swap: If you love crispy things but don't want the toxins, switch to an Air fryer or oven with olive oil. You get 90% of the texture at a fraction of the damage. -------------------------------------- #3 Worst Food Over 40: Processed Meats -------------------------------------- ​ The combination of sodium, saturated fat, and nitrates can drive up blood pressure, increase saturated fat in your arteries, and has been linked to colorectal cancer. The WHO classified these as a Group 1 carcinogen back in 2015. I'm talking about all processed meats: bacon, sausages, hot dogs, deli meats, even prosciutto. The idea of bacon has become quite popular, especially with people in the carnivore camps saying you can eat it ad libitum without any consequence, but they're wrong. Bacon and processed meats like bacon have been linked to speeding up the pace of aging. The swap: Ground beef, chicken, fatty fish. An underrated option is canned sardines in olive oil. High in omega-3 fats and one of the healthiest quick snacks on the planet. -------------------------------------------- #4 Worst Food Over 40: Refined Carbohydrates -------------------------------------------- ​ I'm talking white bread, pastries, instant oatmeal, and most breakfast cereals (even the ones with the health claims on the box). These types of carbs have been stripped of fiber. They hit your bloodstream almost as fast as pure sugar, spiking your insulin. While most people blame the lack of energy they feel at 3 p.m., it's most likely the drop in blood sugar from the foods that they eat, specifically refined carbohydrates. At 20, you had more muscle to soak up glucose and higher insulin sensitivity to clear it. By mid-40s, most people have less of both. The swap: Steel-cut oats. Quinoa. Sourdough. For snacks: fruit and nuts, Greek yogurt with berries. ----------------------------------------------------------- #5 Worst Food Over 40: Ultra-Processed Snacks and Fast Food ----------------------------------------------------------- ​ I rarely eat snacks out of a package, and for good reason. Things like chips, cookies, crackers, and even protein bars are built differently than they were 20 years ago. They contain more refined carbs, more industrial fats and emulsifiers, and more flavor additives. All combined to get you to eat more without feeling full while wrecking your gut. Protein bars are the sneaky ones. Most are just candy bars with better branding. If you're eating one every day, that's not part of your 90. The swap: Almonds or pistachios with fruit. Greek yogurt with berries. Vegetables with guacamole or hummus. *********************** After 40, Things Change *********************** I know I'm preaching to the choir, but as you get older, your health habits need to get tighter. And take it from me. I'm 46 years old, and I feel way better than I did at 26, but I also realize I have to play a different game We have to realize that at midlife, our biology hits an inflection point, and the food around us has never been more engineered to work against us. I must reiterate that the goal is not to eat perfectly forever; it is to get metabolically healthy, so your body can handle flexibility again. Once your system is working properly, the 90/10 rule becomes your long-term strategy. So, on your path to becoming the healthiest version of yourself, do your best to eliminate or eat way less of the foods that were listed in this newsletter Onward and upward. 🚀 - Dan PS: We've got 9 spots left for our Lean Body Mastery coaching group. If you're an entrepreneur or executive carrying 20+ extra pounds, that weight isn't just on your body. It's on everything. Less focus on your work. Less energy for your family. Less presence for the moments that actually matter. Another month won't fix it. Another year definitely won't. Drop the weight, and you don't just look better. You show up better. In the boardroom. At the dinner table. For yourself. We don't do cookie-cutter. We build a plan that fits your schedule, your travel, and your life. ​[Apply here if you're serious] ( https://986419df.click.convertkit-mail4.com/gkupv4dmlmi5hl9k04liwt8e3zzm2amh9vv4x/7qh7h8h9qxr9draz/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 )​ ---------- References ---------- * Shen X, Wang C, Zhou X, Zhou W, Hornburg D, Wu S, Snyder MP. Nonlinear dynamics of multi-omics profiles during human aging. Nat Aging. 2024 Nov;4(11):1619-1634. doi: 10.1038/s43587-024-00692-2. Epub 2024 Aug 14. PMID: 39143318; PMCID: PMC11564093. * Ma J, Sloan M, Fox CS, Hoffmann U, Smith CE, Saltzman E, Rogers GT, Jacques PF, McKeown NM. Sugar-sweetened beverage consumption is associated with abdominal fat partitioning in healthy adults. J Nutr. 2014 Aug;144(8):1283-90. doi: 10.3945/jn. 113.188599. Epub 2014 Jun 18. PMID: 24944282; PMCID: PMC4093984. * A. Wang, X. Wan, P. Zhuang, W. Jia, Y. Ao, X. Liu, Y. Tian, L. Zhu, Y. Huang,J. Yao, B. Wang,Y. Wu, Z. Xu, J. Wang, W. Yao, J. Jiao, & Y. Zhang, High fried food consumption impacts anxiety and depression due to lipid metabolism disturbance and neuroinflammation, Proc. Natl. Acad. Sci. U.S.A. 120 (18) e2221097120, https://doi.org/10.1073/pnas.2221097120 (2023). * Song J, Park J, Jung J, Lee C, Gim SY, Ka H, Yi B, Kim MJ, Kim CI, Lee J. Analysis of Trans Fat in Edible Oils with Cooking Process. Toxicol Res. 2015 Sep;31(3):307-12. doi: 10.5487/TR.2015.31.3.307. PMID: 26483890; PMCID: PMC4609978. * Dietary patterns, food groups, and telomere length in the Multi-Ethnic Study of Atherosclerosis (MESA)1–3Jennifer A Nettleton, Ana Diez-Roux, Nancy S Jenny, Annette L Fitzpatrick, and David R Jacobs Jr * Brynes AE, Mark Edwards C, Ghatei MA, Dornhorst A, Morgan LM, Bloom SR, Frost GS. A randomised four-intervention crossover study investigating the effect of carbohydrates on daytime profiles of insulin, glucose, non-esterified fatty acids and triacylglycerols in middle-aged men. Br J Nutr. 2003 Feb;89(2):207-18. doi: 10.1079/BJN2002769. PMID: 12575905. * Brynes AE, Mark Edwards C, Ghatei MA, Dornhorst A, Morgan LM, Bloom SR, Frost GS. A randomised four-intervention crossover study investigating the effect of carbohydrates on daytime profiles of insulin, glucose, non-esterified fatty acids and triacylglycerols in middle-aged men. Br J Nutr. 2003 Feb;89(2):207-18. doi: 10.1079/BJN2002769. PMID: 12575905. * Rondinella D, Raoul PC, Valeriani E, Venturini I, Cintoni M, Severino A, Galli FS, Mora V, Mele MC, Cammarota G, Gasbarrini A, Rinninella E, Ianiro G. The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome and Gut Barrier. Nutrients. 2025 Feb 28;17(5):859. doi: 10.3390/nu17050859. PMID: 40077728; PMCID: PMC11901572. * Ma J, Sloan M, Fox CS, Hoffmann U, Smith CE, Saltzman E, Rogers GT, Jacques PF, McKeown NM. Sugar-sweetened beverage consumption is associated with abdominal fat partitioning in healthy adults. J Nutr. 2014 Aug;144(8):1283-90. doi: 10.3945/jn.113.188599. Epub 2014 Jun 18. PMID: 24944282; PMCID: PMC4093984.​​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/gkupv4dmlmi5hl9k04liwt8e3zzm2amh9vv4x ) | Update your profile ( https://preferences.convertkit-mail4.com/gkupv4dmlmi5hl9k04liwt8e3zzm2amh9vv4x ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/kkhmh6hnrkg5lqfl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLW1hcmNoLTZ0aC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The most anti-inflammatory nutrient on the planet * The 3 Hour Rule that fixes your blood sugar and heart health overnight * The creatine I use every day Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/25h2hoh36kr82kt3/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/25h2hoh36kr82kt3/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/25h2hoh36kr82kt3/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 ) Click here to apply for body transformation coaching ( https://dango3.typeform.com/to/hEejF6zu ) Hey friend, An old donkey fell into a deep well. The farmer figured it wasn't worth saving. He called his neighbors to shovel dirt in and bury it. But something unexpected happened. Every time dirt hit the donkey's back, it shook it off and stepped up. Load after load, it kept rising. Layer by layer, the thing that was meant to bury it became the platform it stood on. Eventually, the donkey walked right out of the well. Most people treat problems the way the farmer expected the donkey to react. They let the weight pile up until it buries them. The ones who win do something different. They take what's thrown at them, shake it off, and use it to climb higher. Here's what caught my attention this week... ***************************** Here is your 4 Minute Friday: ***************************** ---------------------------------------------------- 1. The Most Anti-Inflammatory Nutrient On The Planet ---------------------------------------------------- ​ Most people obsess over cold plunges and red light therapy to slow aging. But a study of 5,674 adults found one of the strongest anti-aging signals hiding in the most boring place: dietary fiber. Researchers measured telomere length (a biological marker of how fast your cells are aging) against fiber intake. The results were striking. Every 10g increase in fiber per 1,000 calories was linked to telomeres that were 67 base pairs longer. Translated into real terms, that's roughly 4-5 fewer years of biological aging. This is important because the average American eats less than half the recommended fiber intake. The cells are aging faster because you're not eating enough plants, legumes, and whole grains. Fiber feeds your gut bacteria, reduces inflammation, and apparently, keeps your DNA younger, too. You don't need a longevity clinic for this one. You just need more vegetables on your plate. ----------------------------------------------------------------- 2. The 3 Hour Rule That Fixes Your Blood Sugar And Heart Health Overnight ----------------------------------------------------------------- ​ One of the best things I've ever done for my body was stopping eating three hours before bed, and for good reason. Researchers split 39 overweight adults into two groups. One group just stopped eating 3 hours before bed. After 7.5 weeks, the early cutoff group had measurably better heart rate variability, lower nighttime heart rate, lower cortisol at night, and improved blood sugar response the next morning. Their blood pressure also dipped more overnight, which is a key marker of cardiovascular health that most people never think about. When you eat close to bed, your body is still digesting and managing blood sugar instead of recovering and regulating itself. Giving it a 3-hour runway helps it do its job. Next time you're at home, set a kitchen closing time. If you sleep at 11pm, stop eating at 8pm. That's it. It sounds simple, but it may be the best thing you do for your body in a long time. ******************************* ❤️ My Favourite Thing This Week ******************************* ​ As you know, I'm a huge fan of creatine. It's the supplement I recommend to most of my clients looking to improve body composition, maximize strength, increase daily energy, and even boost cognition. The brand I take is Create ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/qvh8h7hdz9g4rkbl/aHR0cHM6Ly90cnljcmVhdGUuY28vcGFnZXMvZGFuZ28tY3JlYXRlP3V0bV9jYW1wYWlnbj1kYW5nbyZ1dG1fbWVkaXVtPW5ld3NsZXR0ZXImdXRtX3NvdXJjZT1pbmZsdWVuY2VyJnV0bV90ZXJtPWRhbmdvLWFwcmlsLTIwMjUtbmV3c2xldHRlcg== ). They popularized creatine gummies and are all over the place (Joe Rogan, Kim Kardashian, and Adam Levine are big fans). I've talked in the past about how I prefer their powders over the gummies, but they just introduced a sour cherry flavor, and I must admit they did a great job! All products use Creapure Creatine Monohydrate ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/g3hnh5hmr47l30tr/aHR0cHM6Ly90cnljcmVhdGUuY28vcGFnZXMvREFOR08= ), the best form of creatine on the planet, and it's tested by third parties like Eurofins for potency and safety. The best part? I know the founders, and that means all subscribers of my newsletter get 30% off. ​Use code DANGO30 to get 30% off ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/g3hnh5hmr47l30tr/aHR0cHM6Ly90cnljcmVhdGUuY28vcGFnZXMvREFOR08= ). ------------------------------------ Client of the week - Arnold, Founder ------------------------------------ ​ Arnold came into the program wanting to lose weight, improve his energy, and build consistency with his health. He’s now down 36 lbs, lost 10.38 inches off his waist, and is seeing muscle definition for the first time. Along the way, he eliminated late-night snacking and now feels a noticeable boost in his daily energy. Even with a busy schedule and frequent travel, Arnold has stayed consistent with his workouts, making the most of whatever equipment is available. Here's how we did it: * Focused on strength training and simple, effective workouts * Eliminated late-night snacking by building structured eating habits * Created a routine that works anywhere, even while traveling Arnold didn’t just lose weight, he built a lifestyle that keeps him moving forward. Amazing work, Arnold! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/25h2hoh36kr82kt3/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ “If you feel like you’re losing everything, remember, trees lose their leaves every year, yet they still stand tall and wait for better days to come.” ​ ― Japanese saying When life gets overwhelming, I just remind myself of three things: 1. This too shall pass. 2. This is a season. The last one: All this is happening to make me a stronger person. As promised, get healthier in under 4 minutes. - Dan PS: We've got 9 spots left for our Lean Body Mastery coaching group. If you're an entrepreneur or executive carrying 20+ extra pounds, that weight isn't just on your body. It's on everything. Less focus on your work. Less energy for your family. Less presence for the moments that actually matter. Another month won't fix it. Another year definitely won't. Drop the weight, and you don't just look better. You show up better. In the boardroom. At the dinner table. For yourself. We don't do cookie-cutter. We build a plan that fits your schedule, your travel, and your life. ​​[Apply here if you're serious] ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/25h2hoh36kr82kt3/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 )​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/3ohphkh30e627wbr/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/n2hohvhvmzwxvws6/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/48hvhehmv4zpm5bx/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/wnh2hghqne9kqkt7/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z/reh8hohm4g93m7u2/bWFpbHRvOj9ib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWlsJnN1YmplY3Q9Q2hlY2slMjB0aGlzJTIwb3V0 ) PS: You have referred 0 people so far ​ ---------- References ---------- * Tucker LA. Dietary Fiber and Telomere Length in 5674 U.S. Adults: An NHANES Study of Biological Aging. Nutrients. 2018 Mar 23;10(4):400. doi: 10.3390/nu10040400. PMID: 29570620; PMCID: PMC5946185. * Sleep-Aligned Extended Overnight Fasting Improves Nighttime and Daytime Cardiometabolic FunctionDaniela Grimaldi Sabra M. Abbott Kristen L. Knutson and Phyllis C. Zee p-zee@northwestern.edu Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z ) | Update your profile ( https://preferences.convertkit-mail4.com/d0umk08q5qi0ho6k438t3tz2rzg6kalh0448z ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnxpgqkhgt9l88qdotnhrll2q/48hvhehmv8wordcx/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pZi15b3Utd2FudC10by1sb3NlLTc1LW9mLXlvdXItdmlzY2VyYWwtZmF0LWluLTkwLWRheXMtY29weS10aGlz )​ Mike sat across from me on the Zoom call in frustration. "Dan, I'm working out 6 times a week. I'm losing weight. I'm doing everything right, but the visceral fat is not budging", he told me. Mike was successful by most accounts. Great business. Amazing family man. He was crushing it in every area of life except his health. He had over 30 pounds to lose, but worse than that, he had 3+ pounds of visceral fat he couldn't shake. I had to give him a reality check. "Losing weight is not a guarantee that you're going to lose visceral fat. It's more complicated than that. If you want to get rid of this fat, you need to get serious and make some lifestyle changes. It's not just about calories in, calories out. If you are ready for that, we can lose it in 90 days flat", I replied. "90 days? You serious" "Does a bear s*** in the woods?" "I'm ready. Sign me up". 90 days later, his weight is down 32 pounds, and we eliminated 75% of his visceral fat. ​ In today's newsletter, I want to share with you the protocol we used with clients (and Mike) to eliminate this dangerous fat from your body in 90 days. ----------------------------- Why Visceral Fat Is Different ----------------------------- ​ Visceral Fat (VAT) wraps around your organs. Unlike the fat you can pinch, it's metabolically active. It releases inflammatory compounds directly into your bloodstream. These compounds drive chronic inflammation, which is linked to heart disease, diabetes, Alzheimer's, and certain cancers. The crazy part? You can lose weight and not lose visceral fat. Visceral fat doesn't respond to calories alone. It responds to hormonal and inflammatory signals. When you just cut calories without changing food quality, you're still allowing your organs, gut, and insulin to live in the inflamed environment that contributes to visceral fat. This is why so many people do everything "right" by conventional standards and still carry visceral fat. They may be in a calorie deficit, but they're not addressing the root causes: inflammation, gut health, stress hormones, and sleep. Visceral fat is not about math, it's about systems. Here's how to get rid of it: ---------------------------------------------- Step 1: The Optimized Mediterranean Diet (OMD) ---------------------------------------------- ​ Traditional Mediterranean Diets focus on fatty fish and olive oil, while the Optimized Mediterranean Diet focuses on polyphenol intake, increased protein, and time-restricted feeding. From my experience, this has been the most effective diet for reducing visceral fat while building muscle. First, we start with ELIMINATION: Eliminated Alcohol: Mike was a one to two glasses of wine per day guy. Alcohol increases inflammation, spikes appetite, and your body prioritizes burning it before anything else. We didn't say forever. Just for 90 days. Cut Processed Foods: Anything packaged, fast food, or hyperprocessed. The emulsifiers and added sugars wreck your gut, which directly impacts visceral fat storage. This isn't about restriction. It's about creating an internal environment where visceral fat can't survive. Then we work on ADDITION: Increased Protein: We got Mike to 0.7 to 1 gram per pound of body weight from real food sources. Fish, chicken, beef. This helped him keep muscle while losing fat. Added Dark Berries: Two cups a day of blueberries, blackberries, or raspberries. These are loaded with polyphenols that research shows help target visceral fat specifically by reducing inflammation in the gut. Increasing Fiber Intake: Spinach, kale, arugula. We also add psyllium husk and chia seeds. Fiber feeds your good gut bacteria while also helping you feel fuller. Chrono Eating Protocol: We want to align our meal schedule with our circadian rhythms to automate hunger, improve sleep, and digestion. We set the final meal 3 to 5 hours before bed. First meal 1 to 2 hours after waking. One meal in between. ----------------------------- Step 2: The VAT Burn Protocol ----------------------------- ​ This is where Mike was making the same mistake I see constantly. He was doing hours of cardio. Treadmill. Bike. Boot camps. 7 days a week, but his visceral fat kept on going up. Doing more cardio is NOT the answer for visceral fat. It can actually be detrimental due to the increase in cortisol. The best exercises to reduce visceral fat are weight training, walking, and HIIT once a week. Study after study shows that these 3 types of training are ideal for reducing visceral fat. Muscle is a metabolically active tissue, walking burns calories and reduces stress (cortisol), and the occasional HIIT workout triggers large metabolic and hormonal responses. Mike's new program was simple: * Three focused lifting sessions per week * Hitting each muscle group at least 2x * A HIIT workout once a week was optional He literally spent half the time in the gym and got way better results. For movement, we replaced cardio with what I call mindless movement. Walking meetings. Taking stairs. An under-desk treadmill. The goal was 7,000 to 10,000 steps daily without thinking about it. -------------------------- Step 3: The Sundown Switch -------------------------- ​ This is the one Mike resisted longest. He was an "I'll sleep when I'm dead" guy. Five to six hours a night. When you constantly deprive your body of sleep, your cortisol spikes. Insulin sensitivity tanks. Testosterone drops. All while ghrelin, your hunger hormone, increases, leptin, your satiety hormone, decreases. One study found that people sleeping 5.5 hours versus 8.5 hours, eating the same calories, lost 55% less fat. I don't know about you, but that sounds horrible. We made simple changes: * Consistent bedtime and wake time * 30 minute wind-down routine * Dim lights in the evening * Bluelight blockers on if he goes on screens * Cool bedroom (68 to 72 degrees) * No alcohol (obviously) With a good routine and automatic protocol, Mike gained an extra hour of sleep while improving the quality of those hours. Everything clicked. His appetite is regulated. His energy improved. His stress dropped. Sleep is the lead domino. Fix that, and a lot of other things fix themselves. **************************************** You Need To Lock In To Get These Results **************************************** ​ The one thing I need to mention is Mike locked in. Hey took the protocol seriously. In 90 days, he dropped 75% of his visceral fat while also losing 30+ pounds of fat. But we didn't stop there. We spent a full year together rewiring his behaviors and identity. Now, his visceral fat is near zero. He's added muscle. He's at his lowest weight since his freshman year of college. And health has become his number one asset instead of his biggest liability. More energy. Sharper thinking. Better performance at work. More presence with his family. That's the difference between a protocol and a transformation. The protocol gets you results. The year rewires who you are. When you fix the system, your body starts working with you instead of against you. Onward and upward. 🚀 - Dan PS: I'm starting a new Lean Body Mastery coaching group for March. If you are an entrepreneur who has 15 or more pounds to lose... You may be surprised to see what can happen :) If you have 20+ pounds to lose... you're sitting on a gold mine of untapped energy, focus, and performance. In the group, my team and I will get to work with you to lose weight without spending hours in the gym or giving up your favorite foods. I have an amazing collection of case studies from entrepreneurs from dozens of different industries... and I'd love to work with you. Just reply with "COACH" and I'll send you the details. PPS: We're only taking 20 clients in March. Once the spots are filled, that's it until April. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/5qum74kelei7hnxpgqkhgt9l88qdotnhrll2q ) | Update your profile ( https://preferences.convertkit-mail4.com/5qum74kelei7hnxpgqkhgt9l88qdotnhrll2q ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/e0hph7h76mvdweh8/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWZlYnJ1YXJ5LTI3dGgtMjAyNg== )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The best exercises to lose visceral fat * The 3-hour rule for better heart health * A book on a life-changing therapy Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/owhkhqhwpx90l7iv/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/owhkhqhwpx90l7iv/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/owhkhqhwpx90l7iv/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 ) Click here to apply for body transformation coaching ( https://dango3.typeform.com/to/hEejF6zu ) Quick correction: Tuesday's email ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/p8heh9h4mr6p59cq/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy84LW51bWJlcnMtdGhhdC10ZWxsLXlvdS1leGFjdGx5LWhvdy1mYXN0LXlvdS1sbC1hZ2U= ) said waist-to-hip ratio when I meant waist-to-height. My brain apparently skipped leg day. Thanks to those who emailed me to point it out. Appreciate you. Hey friend, Writing to you from Mexico, near Puerto Vallarta, where things have been ... interesting. If you’ve been following the news, you know something went down here this week. Streets shut down, flights were grounded, and chaos seemed imminent. Thankfully, after about 24 hours, things returned to normal and, for the most part, we were safe the whole time. Amidst all the confusion, something stood out to me. Being on the ground while social media reported the opposite was eye-opening. What locals were experiencing and what was being posted online were two completely different realities. After the first day, civilians felt safe. Tourists went about their day. Yet the feeds were full of panic and outrage designed for clicks, not truth. This was my first front-row seat to disinformation in real time. Something this taught me was that not everything you read is real, especially online. Stay skeptical. Find better sources. Thankfully, we're headed back. Can't wait to send the next 4MF to you from the comfort of my home. ***************************** Here is your 4 Minute Friday: ***************************** ------------------------------------------ 1. The Best Exercises To Burn Visceral Fat ------------------------------------------ Most people think cardio is the answer to belly fat. It's not. Visceral fat is the dangerous fat wrapped around your organs. You can't see it, but it's linked to heart disease, diabetes, and cognitive decline. And daily cardio can actually make it worse by spiking cortisol. Here's what the research actually shows: A 2025 review found that strength training significantly reduces visceral fat by building muscle. This is because muscle acts as a metabolic sink. More muscle means your body pulls more glucose and fatty acids out of your blood, even at rest. Walking beats running for visceral fat. Moderate-intensity walking lowers cortisol while burning fat preferentially. Extensive cardio spikes stress hormones, which can actually promote visceral fat storage, especially if you're already stressed. Sprinting is one of the most effective tools we have. It triggers the release of epinephrine, norepinephrine, and growth hormone, which specifically target visceral fat stores. A 2024 study found that just one HIIT session per week for 8 weeks significantly reduced belly fat and waist circumference. For our clients, we do strength training 3 times a week, making sure we're hitting up each muscle group 2x a week. We walk every single day using a protocol we call "mindless movement". Sprinting is optional. We like to add these later on into a client's program, just due to the intensity it would have on their joints. ------------------------------------------ 2. The 3-Hour Rule For Better Heart Health ------------------------------------------ ​ A new study from Northwestern just proved something I've been telling clients for years: stop eating 3 hours before bed. Researchers put 39 overweight adults through a simple test. One group stopped eating at least 3 hours before sleep and extended their overnight fast to 13-16 hours. The control group ate normally. Without changing what or how much they ate, the group that stopped eating 3 hours before bed saw real improvements. Overnight diastolic blood pressure dipping improved by 3.5%. Overnight, heart rate dropped by 5%. They also had higher HRV, lower cortisol, and better insulin sensitivity the next day. This works because sleep is when your body regulates cardiovascular and metabolic function. Eating too close to bed disrupts that process. Your body can't fully shift into recovery mode when it's still digesting. The best part? 90% of participants stuck with it. It's not a dramatic diet overhaul. Just close the kitchen earlier. What you eat matters. But so does when. ******************************* ❤️ My Favourite Thing This Week ******************************* ​ I don’t talk about this much, but psychedelic therapy was one of the most life-changing experiences of my life. I’ll get deeper into my personal story in a future newsletter, but for now, I want to point you to this book. ​Psychedelic Therapy ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/dpheh0hevd62wecm/aHR0cHM6Ly9pbnRlZ3JhdGl2ZXBzeWNoLmxwYWdlcy5jby9zdW1taXQtZGFuLWdvLw== ) was written by friends of mine who have been at the forefront of the research and real-world application of this work. It’s a thoughtful, grounded exploration of how psychedelic therapy can support deeper healing, address trauma at the root, and expand what’s possible in mental health care. Whether you’re just beginning to explore this topic or already engaged with it, this is a great place to start. And until midnight tonight, pre-ordering the hardcover gets you complimentary access to a live online summit featuring Gábor Maté, Michael Pollan, Melissa Etheridge, and other leading voices in this space. If you’re curious about how psychedelic therapy supports mental health, brain resilience, and long-term wellbeing, grab the book and unlock your bonus summit access before midnight tonight ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/dpheh0hevd62wecm/aHR0cHM6Ly9pbnRlZ3JhdGl2ZXBzeWNoLmxwYWdlcy5jby9zdW1taXQtZGFuLWdvLw== ).​​​​​​​​​​​​​​​​ ------------------------------------ Client of the week - Mark, Executive ------------------------------------ ​ Mark is an executive who wanted more than just weight loss, he wanted clarity, energy, and long-term sustainability. He’s now down 26.98 lbs, lost 5.62 inches off his waist, and is sleeping better, feeling better, and thinking more clearly than he has in years. What surprised him most was how sustainable the program felt, and once he focused on consistency and total progress (inches lost, better blood pressure, improved bloodwork) instead of just the scale, every metric started moving in the right direction. Here's how we did it: * Built simple, repeatable nutrition habits * Measured success beyond just body weight * Prioritized strength training and recovery Mark didn’t just drop pounds, he upgraded his entire system. Excellent work, Mark! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/owhkhqhwpx90l7iv/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ “A fool pulls the leaves. A brute chops the trunk. A sage digs the roots.” ​ ― Pierce Brown from the book Golden Son ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/z2hghnhen56mr5hp/aHR0cHM6Ly9hLmNvL2QvMDU5S213OTU= )​ When a problem arises, I always remind myself to never fix the symptom and to always focus on the causes. The symptoms are the leaves, the causes are the roots. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/6qheh8hlzxr36eao/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/6qheh8hlzxr36eao/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/58hvh7hgq3x4odf6/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 495,897+ subscribers​ ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/qvh8h7hdzewl2kil/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/9qhzhnhd04we38t9/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/n2hohvhvm2qlkwi6/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/wnh2hghqnm7l3ku7/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/08hwh9h2vnepkwcl/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d/vqh3hrholm0qdkfg/bWFpbHRvOj9ib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWlsJnN1YmplY3Q9Q2hlY2slMjB0aGlzJTIwb3V0 ) PS: You have referred 0 people so far ​ ---------- References ---------- * Chen X, et al. "Effects of various exercise types on visceral adipose tissue in individuals with overweight and obesity: A systematic review and network meta-analysis of 84 randomized controlled trials." Obesity Reviews. 2024 Mar;25(3):e13666. * Jayedi A, et al. "Aerobic Exercise and Weight Loss in Adults: A Systematic Review and Dose-Response Meta-Analysis." JAMA Network Open. 2024 Dec 2;7(12):e2452185. * Poon ET-C, et al. "Efficacy of Interval Training in Improving Body Composition and Adiposity in Apparently Healthy Adults: An Umbrella Review with Meta-Analysis." Sports Medicine. 2024 Jul;54:2099-2117. * Zhu X, et al. "The release of lipolytic hormones during various high-intensity interval and moderate-intensity continuous training regimens and their effects on fat loss." Journal of Sports Science and Medicine. 2024;23:559-570. * Grimaldi D, Reid KJ, Abbott SM, Knutson KL, Zee PC. "Sleep-Aligned Extended Overnight Fasting Improves Nighttime and Daytime Cardiometabolic Function." Arteriosclerosis, Thrombosis, and Vascular Biology. 2026. DOI: 10.1161/ATVBAHA.125.323355​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d ) | Update your profile ( https://preferences.convertkit-mail4.com/38ugd6k7l7bkh20k7r4t0t4p88d6of7h5007d ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w/48hvhehmvg2955fx/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy84LW51bWJlcnMtdGhhdC10ZWxsLXlvdS1leGFjdGx5LWhvdy1mYXN0LXlvdS1sbC1hZ2U= )​ A friend of mine told me something about longevity that many people have stated on social media: He doesn't care about living to 100. And I told him that is the WRONG way to think about it. Most people picture longevity in terms of quantity. They're asking how many years I can rack up, but that's not actually what's at stake. What nobody talks about is how the last 10 to 20 years of life can be quietly taken away from you. I talked about this in my last newsletter ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w/reh8hohm4x5727c2/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LWhpZGRlbi13YXJuaW5nLXNpZ25zLW9mLWNocm9uaWMtaW5mbGFtbWF0aW9uLWFuZC10aGUtMzAtZGF5LWZpeA== ), that on vacation I lived in a condo complex where most people were in their 60s and 70s. They were also overweight, frail, and needed walking canes. One guy almost fell down a flight of stairs, and if he had, I'm pretty sure his life would have been done for. I talked to one gentleman who couldn't bend down to pick up their grandkids. Another lady who couldn't drive anymore. Something I wish more people knew is that these simple joys in life can get taken away from you if you don't do the right things. The real threat is not death but a long, diminished quality of life. So the question worth asking is not "How do I live longer?". It's "How do I make sure I maintain a high quality of life for the rest of my life?" That's why I want to share with you The Longevity Olympics. These are 8 events, but they're not a competition against anyone else. It's a competition against yourself. Go through each one, be honest, and find the event you'd fail today and start there. ------------------------------------ Event 1: Being Metabolically Healthy ------------------------------------ Targets: * Waist to Hip Ratio: Under .5 * Fasting Glucose: Under 100 mg/dL * HbA1c: At or below 5.6 * FFMI: Men: above 19, Women: above 16 The problem with this one is that no one knows where they stand. Nearly 88% of American adults have at least one marker of poor metabolic health ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w/08hwh9h2vz7xowhl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtc3RlcC1ieS1zdGVwLWd1aWRlLXRvLWJlY29taW5nLW1ldGFib2xpY2FsbHktaGVhbHRoeQ== ). The waist-to-height ratio is one of the most underrated measurements in health, and it's simple: Your waist circumference should be less than half your height. Anything above .5 is the danger zone. Research consistently shows it outperforms BMI as a predictor of metabolic disease, cardiovascular risk, and visceral fat load. The visceral fat packed around your organs ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w/8ghqhohoz9530xbk/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtY29tcGxldGUtZ3VpZGUtdG8tbG9zaW5nLXZpc2NlcmFsLWZhdA== ), your blood sugar trends, and your inflammatory load are red flags ruining your health years before you feel them. A low FFMI ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w/vqh3hrholgk4xkhg/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tdGhlLWhlYWx0aC1tZXRyaWMtdGhhdC1jaGFuZ2VkLWhvdy1pLXRyYWluLWFmdGVyLTQw ) tells you there's not enough muscle to protect your metabolism and keep you functional as you age. This is the event that determines everything else. But fear not. Next week, I'm sharing the protocol we're using with clients right now to get their bodies in shape for summer. We're talking 20 pounds or more gone before the season starts. Keep an eye out for that one. -------------------------------- Event 2: Sit-To-Stand Power Test -------------------------------- ​ Target: From a chair, stand up and sit back down 5 times in under 12 seconds. No hands. This isn't just a fitness test. Researchers use this exact movement to measure lower-body power, fall risk, and functional independence in aging adults. The speed is what matters here, not just the ability to do it. Power, the ability to generate force quickly, declines faster with age than strength does. A slow sit-to-stand tells you your legs are losing the explosive capacity they need to keep you upright and independent. Most people in their 40s assume they'll pass this easily. Try it with a timer before you decide. ------------------------- Event 3: Loaded Ruck Walk ------------------------- Image courtesy of Goruck.com Target: Walk 1 mile with 20 to 25% of your bodyweight on your back in under 20 minutes, breathing through your nose the entire time. Most people can walk a mile ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w/l2hehmhlerk40ot6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tOC13YWxraW5nLWhhY2tzLXRoYXQtbWVsdC1iZWxseS1mYXQ= ). Almost nobody thinks to test what happens when you add load. Rucking, walking with a weighted pack, is one of the most honest assessments of real-world physical capacity there is. It trains your cardiovascular system, your hips and legs, your trunk stability, and your bones all at once. The nasal breathing standard is the key piece. If you have to open your mouth to keep the pace, you've exceeded zone 2, and your aerobic base isn't where it needs to be. This is the test that most closely mirrors what life actually demands. Carrying a backpack through an airport. Hiking with your kids. Moving through the world under load without falling apart. --------------------- Event 4: Push-Up Test --------------------- ​ Target: 20 consecutive push-ups for men. 10 for women. A 2019 Harvard study found that men who could complete 40 or more push-ups had dramatically lower cardiovascular risk than those who could barely manage 10. The push-up tests upper body endurance over raw strength, which is more relevant to how the body actually ages. No equipment, no excuses. Drop and find out where you are. ---------------------- Event 5: Grip Strength ---------------------- ​ Target: 60-second dead hang from a bar. Grip strength is one of the most consistent predictors of all-cause mortality in the research. It sounds strange until you think about what grip actually represents. The ability to carry things, catch yourself, hold on, and pull yourself up. When your grip goes, your independence tends to follow. If you can hang from a bar for 60 seconds, you have functional upper body strength worth protecting. -------------------------------- Event 6: Cardiovascular Capacity -------------------------------- ​ Target: VO2max above 40 ml/kg/min or 9:00–9:30 minutes mile or 9–11 minute 3-mile cycle. Resting heart rate below 60 bpm. ​VO2max is your body's ability to use oxygen ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w/m2h7h5h3ven9g8cm/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9teS1wbGFuLXRvLWluY3JlYXNlLW15LXYwMi1tYXgtaW4tMjAyNC1zdGVhbC10aGlz ), and it's one of the strongest predictors of how long and how well you live. Above 40 is meaningful. Above 50 is excellent. The practical test: walk up three flights of stairs and hold a conversation at the top. If you're winded, your cardiovascular system is aging faster than you are. Resting heart rate below 60 signals good vagal tone, strong heart output, and genuine fitness, not just activity. Both numbers improve with consistent zone 2 cardio done two to three times a week and a HIIT session once a week. ---------------- Event 7: Balance ---------------- ​ Target: Single-leg stand, eyes closed, 30 seconds. This one surprises people. A 2023 study found that adults who couldn't hold a 10-second single-leg stand had nearly double the mortality risk over the following 7 years. Balance is a neurological skill. If you don't train it, you lose it. And the fall risk it protects against isn't just inconvenient. For people over 65, a serious fall is often the beginning of a very different kind of life. Try it right now. Stand on one leg, close your eyes, and start counting. ----------------- Event 8: Mobility ----------------- ​ Target: Sit-rise test score of 8 or higher out of 10. Stand up, lower yourself to the floor cross-legged without using your hands or knees, then stand back up the same way. Each time you use a hand, a knee, or a brace against something, subtract a point from 10. A 2025 study in the European Journal of Preventive Cardiology tracked 4,282 people over 12 years and found that those who scored between 0 and 4 were roughly 5 to 6 times more likely to die during that period than high scorers. This tests hip mobility, flexibility, balance, and motor control all at once. Most people in their 40s discover they've been quietly losing this for years. ************************************ Be Honest...Can You Do All Of These? ************************************ Here's what I want you to sit with: You don't need a perfect score. Nobody starts there. But you need to know your score. Because you cannot fix what you refuse to measure. The people who age poorly don't make one catastrophic decision. They stay busy, stay successful, and quietly lose ground in all the places that matter when they're 75 and trying to stay on their feet. The Longevity Olympics isn't about being an athlete. It's about staying in the game long enough to enjoy what you've built. Go through the list. Find the event you'd fail today. Start there. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w/dpheh0hev57k4ecm/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Stop punishing yourself for hours in the gym and filling your plate with kale. Losing weight and building muscle can be a lot simpler. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w/dpheh0hev57k4ecm/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w/e0hph7h764nepqc8/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 495,897+ subscribers​ ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w/7qh7h8h9qz48kzcz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​ ---------- References ---------- * Araújo CG, et al. "Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals." British Journal of Sports Medicine, 2022. * Araújo CG, et al. "Ability to sit and rise from the floor as a predictor of all-cause mortality." European Journal of Preventive Cardiology, 2025. * Blaha MJ, et al. "Association between cardiorespiratory fitness and long-term mortality among adults undergoing exercise treadmill testing." Journal of the American College of Cardiology, 2022. * Lopéz-Bueno R, et al. "Associations of handgrip strength with all-cause and cancer mortality in older adults: a prospective cohort study in 28 countries." Age and Ageing, 2022. * Lu Y, et al. "Associations of handgrip strength with morbidity and all-cause mortality of cardiometabolic multimorbidity." BMC Medicine, 2022. * Mendes TB, et al. "Waist-to-height ratio outperforms BMI in predicting heart disease risk." Journal of the American Heart Association, 2024. * Narasimhan S, et al. "Diagnostic accuracy of waist-to-height ratio, waist circumference, and BMI in identifying metabolic syndrome in older adults: a systematic review and meta-analysis." American Journal of Medicine, 2023. * Araújo J, Cai J, Stevens J. "Prevalence of optimal metabolic health in American adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic Syndrome and Related Disorders, 2019. * Webber L, et al. "Only 6.8% of American adults have optimal cardiometabolic health." Journal of the American College of Cardiology, 2022. * Yang J, et al. "Association between push-up exercise capacity and future cardiovascular events among active adult men." JAMA Network Open, 2019. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w ) | Update your profile ( https://preferences.convertkit-mail4.com/xmu6l8x9v9u6hpovkrgt5h2dznp0vcnhdrr0w ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/8ghqhohozlgw8vck/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWZlYnJ1YXJ5LTIwdGgtMjAyNg== )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The viral walking workout backed by science * The Hidden Reason Your Joints Hurt * A travel cord made my life easier (seriously)​ Today's issue is brought to you by LMNT ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/l2hehmhle3oqp8t6/aHR0cHM6Ly9wYXJ0bmVycy5kcmlua2xtbnQuY29tL2ZyZWUtZ2lmdC13aXRoLXB1cmNoYXNlP3Jmc25fY249RVhDTFVTSVZFJTIwR0lGVCUyMEZPUiUyMERhbiUyN3MlMjBDT01NVU5JVFkmdXRtX2NhbXBhaWduPWFnd3AmdXRtX2NvbnRlbnQ9JnV0bV9tZWRpdW09c3BvbnNvciZ1dG1fc291cmNlPWRhbmdvJnV0bV90ZXJtPQ== ). ​ Electrolytes are the unsung heroes of hydration and performance for active people and every morning, I put water and an ​​​LMNT pack​​​ ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/l2hehmhle3oqp8t6/aHR0cHM6Ly9wYXJ0bmVycy5kcmlua2xtbnQuY29tL2ZyZWUtZ2lmdC13aXRoLXB1cmNoYXNlP3Jmc25fY249RVhDTFVTSVZFJTIwR0lGVCUyMEZPUiUyMERhbiUyN3MlMjBDT01NVU5JVFkmdXRtX2NhbXBhaWduPWFnd3AmdXRtX2NvbnRlbnQ9JnV0bV9tZWRpdW09c3BvbnNvciZ1dG1fc291cmNlPWRhbmdvJnV0bV90ZXJtPQ== ) into my bottle, shake it several times, and drink it before anything else hits my system. Minerals, like sodium, potassium, and magnesium, are essential for energy, muscle contractions, nerve function, and fluid balance. Also, when you sweat, you lose vital electrolytes, which can lead to cramping and fatigue, leading to decreased mental and physical performance. I've been using LMNT for the past 2 years, and it's had an immense effect on my health and performance. They just came out with a new lemonade flavor for the summer, and it's my favorite flavor so far. Thankfully, I know some of the founders and got them to add a free sample pack for all subscribers of the High Performance Journal (aka. you). Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase ​​by clicking here​​​ ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/l2hehmhle3oqp8t6/aHR0cHM6Ly9wYXJ0bmVycy5kcmlua2xtbnQuY29tL2ZyZWUtZ2lmdC13aXRoLXB1cmNoYXNlP3Jmc25fY249RVhDTFVTSVZFJTIwR0lGVCUyMEZPUiUyMERhbiUyN3MlMjBDT01NVU5JVFkmdXRtX2NhbXBhaWduPWFnd3AmdXRtX2NvbnRlbnQ9JnV0bV9tZWRpdW09c3BvbnNvciZ1dG1fc291cmNlPWRhbmdvJnV0bV90ZXJtPQ== ). -->Click here to improve your performance and optimize hydration ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/l2hehmhle3oqp8t6/aHR0cHM6Ly9wYXJ0bmVycy5kcmlua2xtbnQuY29tL2ZyZWUtZ2lmdC13aXRoLXB1cmNoYXNlP3Jmc25fY249RVhDTFVTSVZFJTIwR0lGVCUyMEZPUiUyMERhbiUyN3MlMjBDT01NVU5JVFkmdXRtX2NhbXBhaWduPWFnd3AmdXRtX2NvbnRlbnQ9JnV0bV9tZWRpdW09c3BvbnNvciZ1dG1fc291cmNlPWRhbmdvJnV0bV90ZXJtPQ== ) Click here to improve your performance and optimize hydration ( https://partners.drinklmnt.com/free-gift-with-purchase?utm_campaign=agwp&utm_medium=sponsor&utm_source=dango&utm_content=&utm_term=&rfsn_cn=EXCLUSIVE+GIFT+FOR+Dan%27s+COMMUNITY ) Hey friend, Lately, I've taken up a hobby in hunting for shells. Just the other day, my daughter and I walked a several-kilometer stretch of beach where we're vacationing and came back with one of the best shell hauls of my life. Dan Go is the name. Shell collecting is the game. Something I'm finding as I get older is that we all have little quirks we should lean into. For some, it's bird watching. Others, it's fishing. Whatever it is...lean into it! These things make no logical sense, and that's okay. We're drawn to them for a reason we can't explain. In a world that's over-optimized for productivity and efficiency, sometimes we just need the irrational things that are ours. For me, that's shell hunting. For you, it's whatever pulls you in for no specific reason. Lean into it because these irrationalities are actually what make an incredible life. ***************************** Here is your 4 Minute Friday: ***************************** -------------------------------------------------------------- 1. The Viral Walking Workout That's Actually Backed By Science -------------------------------------------------------------- ​ There's a trend blowing up on social media called the 12-3-30 workout, and for once, the science actually supports the hype. The setup is simple: walk at 3 mph, on a 12% incline, for 30 minutes. It sounds easy until about minute 3, when your legs start negotiating with your brain. The good news is that Burn is doing something real. Incline walking dramatically increases calorie burn compared to flat walking. A 5% incline burns roughly 52% more calories. At 10%, that jumps to 113%. At 12%, you're in fat-torching territory with almost zero joint impact. And it's not just about calories. A recent study showed that compared to running, the 12-3-30 burns a higher ratio of fat to carbs, even though total energy expenditure is lower. That makes it ideal for leaning out without beating up your body. It also builds your cardiovascular system. The 12-3-30 has been shown to improve VO2 max and endurance, two of the strongest predictors of longevity. On top of that, you're lighting up muscles most people neglect: glutes, hamstrings, calves, and core. It's strength training disguised as cardio. The best part is that it scales to any level. Too easy? Add a weighted vest or bump the incline. Too hard? Lower the incline, hold the rails, shorten the time. If you want a simple way to get leaner and build your cardio without destroying your joints, give this one a try. ------------------------------------- 2. The Hidden Reason Your Joints Hurt ------------------------------------- ​ Most people think joint pain is about aging or overuse. But a large UK Biobank study using MRI scans suggests something else might be driving it: abdominal fat. Researchers scanned the abdomens of over 32,000 people and tracked their pain across five areas: neck, shoulders, back, hips, and knees. The more abdominal fat someone carried, the more pain sites they reported. And the relationship was dose-dependent, meaning more fat equaled more pain locations. The effect was even stronger in women than in men, likely due to differences in how the sexes store fat and respond hormonally. So what's going on here? A few things. First, as I covered in this week's High Performance Journal ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/m2h7h5h3v8o2x4bm/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LWhpZGRlbi13YXJuaW5nLXNpZ25zLW9mLWNocm9uaWMtaW5mbGFtbWF0aW9uLWFuZC10aGUtMzAtZGF5LWZpeA== ), excess body fat is one of the biggest drivers of chronic inflammation. That inflammation doesn't stay local. It spreads throughout your entire body, sensitizing nerves and amplifying pain signals in places you wouldn't expect. Second, carrying extra fat around your midsection pulls your center of gravity forward. Over time, this wrecks your posture, rounding your shoulders and compressing your spine. That postural shift creates compensations up and down the chain, leading to pain in your back, neck, hips, and knees. So it's not just the weight on your joints. It's the inflammation inside them and the postural dysfunction around them. Losing belly fat isn't just a vanity goal. It's one of the most underrated pain-management strategies out there. You don't need to be shredded. You just need to stop carrying excess fat around your midsection. Do this, and your body will thank you. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ If you travel as I do, you know the cord situation gets ridiculous. Different cables for your phone, laptop, headphones, and battery pack. You end up looking like an electrician. I found something that fixed this for me. It's called the InCharge ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/dpheh0hev0qdx2fm/aHR0cHM6Ly9hLmNvL2QvMGUyVUtVMHY= ). It's a tiny 6-in-1 cable that handles every USB connection you can think of, USB-C, Lightning, Micro USB, all of it. It supports fast charging up to 100W and even does data transfer. The thing weighs less than 25 grams and snaps together with magnets so you can clip it to your backpack. I've been using it almost every day while vacationing. No affiliation with this brand. It's just one of those small purchases that quietly made my life simpler. You can grab it off Amazon for cheap ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/dpheh0hev0qdx2fm/aHR0cHM6Ly9hLmNvL2QvMGUyVUtVMHY= ). If you're tired of packing a tangle of cables, this is a lifesaver. ----------------------------------- Client of the week - Jay, Executive ----------------------------------- ​ Jay is an executive who wanted to take back control of his health and feel strong again. He’s now down 37.2 lbs, lost 7.5 inches off his waist, and is noticeably stronger and healthier both physically and mentally. One of his biggest breakthroughs? He stopped “winging it.” Jay now pre-plans for social events and travel, which has eliminated the guesswork and kept him consistent no matter the environment. Here's how we did it: * Focused on structured strength training * Built a flexible but intentional nutrition plan * Emphasized planning over willpower Jay didn’t just lose weight, he built stability, confidence, and control. Outstanding work, Jay! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/e0hph7h760kmzzi8/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1P3R5cGVmb3JtLXNvdXJjZT13d3cuZGFuZ28uY28= )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "It ain’t your f***'ing fault that you were dealt a bad hand, but…it is your responsibility. How long will you allow your past to hold you back before you finally take control of your future?" ​ ― David Goggins from Never Finished A mentor once told me that holding onto the past is taking energy away from creating the future. Stop wallowing in the past and use that energy to build a better tomorrow. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/7qh7h8h9qo0degbz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/7qh7h8h9qo0degbz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/owhkhqhwpr4xz3hv/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 492,865+ subscribers​ ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/z2hghnhen3o5g4ap/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​PS: Of all the shells I own, this one is my favorite ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/p8heh9h4mz9rv2aq/aHR0cHM6Ly9rYWphYmktc3RvcmVmcm9udHMtcHJvZHVjdGlvbi5rYWphYmktY2RuLmNvbS9rYWphYmktc3RvcmVmcm9udHMtcHJvZHVjdGlvbi9maWxlLXVwbG9hZHMvYmxvZ3MvMjE0NzUwNTAyNS9pbWFnZXMvY2NjNjYtMGM4Mi1jYS1hMGJiLWQxNGEyYjU0YjA2X1Bob3RvX29uXzIwMjYtMDItMThfYXRfOC40NF9BTS5qcGc= ). ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/x0hph6heownkgzh5/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/6qheh8hlz7pxq6to/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/kkhmh6hnrl8z73tl/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/58hvh7hgqm53e9t6/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2/qvh8h7hdzr8exrbl/bWFpbHRvOj9ib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWlsJnN1YmplY3Q9Q2hlY2slMjB0aGlzJTIwb3V0 ) PS: You have referred 0 people so far ​ ---------- References ---------- * Wong MWH, Davis DW, Perez OR, Weyers B, Green DM, Garcia AV, Navalta JW. An Exploratory Study Comparing the Metabolic Responses between the 12-3-30 Treadmill Workout and Self-Paced Treadmill Running. Int J Exerc Sci. 2025 Jan 1;18(6):56-64. doi: 10.70252/UBIX5911. PMID: 39917588; PMCID: PMC11798546.​ * An ACE‑commissioned study (Western Colorado University; press release Feb 2025) also evaluated the physiological responses to 12‑3‑30, reporting moderate‑intensity cardiovascular demand and potential fitness benefits. * Kifle ZD, et al. MRI-derived abdominal adipose tissue is associated with multisite and widespread chronic pain. Reg Anesth Pain Med. 2025 Jan 14:rapm-2024-105535. doi: 10.1136/rapm-2024-105535. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2 ) | Update your profile ( https://preferences.convertkit-mail4.com/k0u2pxwzrzh6h5rww73idtorrer77f8hdwwe2 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl6mlelbmi8ooeo22clhpll9x/8ghqhohozx494lck/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LWhpZGRlbi13YXJuaW5nLXNpZ25zLW9mLWNocm9uaWMtaW5mbGFtbWF0aW9uLWFuZC10aGUtMzAtZGF5LWZpeA== )​ Past week, I've been on vacation, living in an Airbnb. In this condo, there are a lot of 60 and 70-year-olds. Retired execs and a couple of entrepreneurs who have built and sold companies. Great people and lots of interesting conversations at the pool. But there's one thing I can't unsee: Highly inflamed aging bodies. ​ Belly fat that won't budge, skin issues, and people having difficulty walking due to chronic pains that will only get worse as they get older. Last week, I was chatting with one of my neighbours who's semi-retired, and I asked him about a patch he was wearing on his shoulder. He mentioned that his arthritis was flaring up again, and it was helping him relieve it. The conversation got to what I did for work, and I told them, "I help entrepreneurs get lean and healthy with ease and minimal stress." He laughed. "So you probably know all about this stuff." "I deal with it all the time, but I work on preventing these things from ever happening", I replied. As we got into it, I opened his mind to the fact that arthritis isn't just a joint problem; it's a sign of high inflammation. His expression changed. "That's what my GP said to me when he saw my blood work, but no one ever told me what to do about it." And unfortunately, most people don't realize they're inflamed until something breaks. The body sends warning signs for years; we just don't know what to look for. ----------------------------------------------- What Is Inflammation (And Why Should You Care)? ----------------------------------------------- ​ Before getting into it, I have to mention that inflammation isn't always a bad thing. It's your body's natural defence system. It's an oversimplification, but when you work out, your muscles get inflamed; your body goes to help them recover, and you gain muscle. Just the other day, I was surfing, and I jumped off a wave and accidentally hit my chin on my board, and it started swelling. That's acute inflammation doing its job. The problem is chronic inflammation. It's low-grade, constant, and invisible. For many people, it simmers in the background for years, quietly damaging their arteries, joints, brains, and organs. Research links chronic inflammation to heart disease, diabetes, cancer, Alzheimer's, and accelerated aging. It's the common thread behind almost every disease that takes people down after 40. The scary part is you can have it for years and still feel "fine." -------------------------------------------------- 4 Hidden Warning Signs You're Chronically Inflamed -------------------------------------------------- 1. Bleeding gums I dealt with this one when I was younger. You brush your teeth, and when you spit, you see pink in the sink. Now, most people ignore this, but bleeding gums are a sign of periodontal inflammation, and this correlates with systemic inflammation throughout your body 2. Skin issues (dermatitis, eczema, psoriasis) Your skin is a mirror of what's happening inside. Chronic skin flare-ups aren't just a surface problem. They're your body raising an alarm that something deeper is off. 3. Stubborn belly fat ​Visceral fat, the fat around your organs ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl6mlelbmi8ooeo22clhpll9x/vqh3hrhold5g5osg/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtY29tcGxldGUtZ3VpZGUtdG8tbG9zaW5nLXZpc2NlcmFsLWZhdA== ), doesn't just make your belly stick out. It's metabolically active and pumps out inflammatory chemicals 24/7. If your midsection won't budge no matter what you do, inflammation might be the culprit. 4. Any "itis" Arthritis. Tendinitis. Bursitis. Colitis. If it ends in "itis," it means inflammation. These aren't random. They're symptoms of a body on fire. ------------------------------------- How To Check Your Inflammation Levels ------------------------------------- Before you fix it, measure it. Ask your doctor or do a functional blood test looking for these markers: * hs-CRP (high-sensitivity C-reactive protein): The gold standard for systemic inflammation. Under 1.0 mg/L is ideal. Over 3.0 is high risk. * Fasting insulin: High insulin often travels with high inflammation. * Homocysteine: Elevated levels indicate inflammation and cardiovascular risk. Get your baseline. If it's in the danger zone, do the protocol below, then retest. ************************************ The 30-Day Inflammation Fix Protocol ************************************ ------------------------------------- Pillar 1: Anti-Inflammatory Nutrition ------------------------------------- ​What you eat is a major lever in your fight against inflammation ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl6mlelbmi8ooeo22clhpll9x/l2hehmhlezgrg6u6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28td29ybGRzLWVhc2llc3QtZGlldC10by1lbGltaW5hdGUtdmlzY2VyYWwtZmF0 ). Every meal is an asset or liability. Every piece of food you put in your mouth is either feeding or fighting it. * Cut ultra-processed foods and added sugars. They're gasoline on the fire. * Avoid processed meats (bacon, sausage, deli meat). * Cook with extra virgin olive oil. It's loaded with anti-inflammatory polyphenols. * Eat fatty fish 2-3x per week (salmon, sardines, mackerel). The omega-3s (EPA/DHA) directly lower inflammatory markers. * Add polyphenol-rich foods: berries, leafy greens, green tea, dark chocolate. * Use spices liberally: turmeric, ginger, garlic, and rosemary. * Hit 25-35 grams of fiber daily. Your gut microbiome controls more inflammation than you think. * Maintain a mild calorie deficit (10-20%) if you have fat to lose. Less visceral fat = less inflammation. -------------------------------- Pillar 2: Low-Intensity Movement -------------------------------- Inflammation is a sign of chronic stress, and one of the best ways to fight chronic stress is to walk a lot, aiming for 8,000 to 10,000 steps daily ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl6mlelbmi8ooeo22clhpll9x/m2h7h5h3v7rerecm/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tOC13YWxraW5nLWhhY2tzLXRoYXQtbWVsdC1iZWxseS1mYXQ= ). You want to do this especially after meals, because this is a powerful way to regulate your blood sugar and inflammation. Also, skip the chronic cardio. You can actually increase inflammation if you're already stressed. Walking is anti-inflammatory. Running yourself into the ground is not. ----------------------------- Pillar 3: Circadian Alignment ----------------------------- Your body runs on a 24-hour clock ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl6mlelbmi8ooeo22clhpll9x/dpheh0hevm353rsm/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9ob3ctdG8tZm9sbG93LXlvdXItY2lyY2FkaWFuLXJoeXRobXM= ). When your sleep, light exposure, and meal timing are misaligned, you create circadian dysfunction, and inflammation rises. * Get morning sunlight within 30-60 minutes of waking. This sets your circadian rhythm and improves sleep quality later. * Dim lights and reduce screens 1-2 hours before bed. * 7-9 hours of quality sleep. Consistent sleep and wake times. Your body loves rhythm. * Front-load your calories earlier in the day when possible and set a hard stop for your final meal 3-5 hours before bed. * Cool, dark bedroom. No large meals or caffeine 10 hours pre-sleep. --------------------------- Pillar 4: Stress Management --------------------------- ​Chronic stress ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl6mlelbmi8ooeo22clhpll9x/e0hph7h762x4xmf8/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy8xMC1zaW1wbGUtdG9vbHMtdG8tcmVkdWNlLXN0cmVzcy1pbW1lZGlhdGVseQ== ) is one of the biggest drivers of low-grade inflammation. You can't out-supplement or out-exercise a fried nervous system. * Daily stress-down practice: 10-15 minutes of breathing, meditation, or a walk outside. * Build a recovery routine into your schedule, especially after work. * Identify your top 2-3 stress triggers and create boundaries around them. * Get outside daily. Nature exposure lowers cortisol and inflammatory markers. * If you're always "on," your inflammation will be too. ------------------------------------------------------- Supplements and Non-Obvious Ways to Reduce Inflammation ------------------------------------------------------- Once your foundations are solid, these additions can accelerate results. Some are supplements. Some are habits most people overlook. * Omega-3 (EPA/DHA): 2-3 grams daily. Proven to reduce systemic inflammation. * Probiotics: Certain strains (like L. reuteri) have shown reductions in hs-CRP. * Vitamin D3: If you're not getting enough sun, supplement. Low Vit D correlates with higher inflammation. * Magnesium: Most people are deficient. It plays a role in over 300 enzymatic reactions, including inflammation regulation. * Oral hygiene: Your mouth is the gateway to systemic inflammation. Periodontal disease is one of the most underappreciated sources of chronic inflammation. * Sauna or heat exposure: Heat stress triggers heat shock proteins that help reduce inflammation. * Cold exposure: Cold showers or ice baths lower inflammatory markers and improve circulation. * Nasal breathing: Mouth breathing increases inflammation and disrupts sleep. Tape your mouth at night if needed. * Limit alcohol: Even moderate drinking increases gut permeability and inflammatory markers. Less is better. ----------------------- Your 30-Day Action Plan ----------------------- Here's how to put this together: Week 1: Assess and Eliminate Get your blood work done (hs-CRP, fasting insulin, homocysteine). Remove ultra-processed foods, added sugars, and processed meats. Start walking 8,000 steps daily. Upgrade your oral hygiene. Week 2: Add and Build Fatty fish 2-3x per week. Polyphenol-rich foods and anti-inflammatory spices daily. Lock in your sleep schedule. Morning sunlight within an hour of waking. Start omega-3 and vitamin D. Week 3: Optimize Hit 25-35g fiber daily. Add a 10-15 minute daily stress-down practice. Introduce sauna or cold exposure. Cut back on alcohol. Practice nasal breathing. Week 4: Sustain and Measure Keep the habits running. Notice how you feel. Schedule your 90-day retest to see your markers move. ************************************************** Get More "Good" Inflammation and Banish the "Bad". ************************************************** Again, I want to point out that inflammation isn't bad. In acute situations, it can actually help. But chronic inflammation doesn't announce itself. It accumulates silently for years. Inflammation doesn't announce itself. It accumulates. Silently. For years. Then one day you get a diagnosis, and everyone acts surprised. Don't wait for the wake-up call. Get your blood work. Follow the protocol. Give it 30 days. Your future self will thank you. Onward and upward. 🚀 - Dan PS: We had one person drop out of our Lean Body Mastery cohort due to unforeseen circumstances. That means I have a spot open for February. If you're an entrepreneur with 15+ pounds to lose... You may be surprised by what can happen in 90 days. If you have 20+ pounds to lose... you're sitting on a gold mine of untapped energy, focus, and performance. My team and I will work with you to lose the weight and reduce inflammation without spending hours in the gym or giving up your life. I have an amazing collection of case studies from entrepreneurs across dozens of industries... and I'd love to work with you. ​Click the link here to apply. ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl6mlelbmi8ooeo22clhpll9x/owhkhqhwp7zoz9iv/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL0dYQUZGRGlWP3V0bV9jYW1wYWlnbj14eHh4eCZ1dG1fY29udGVudD14eHh4eCZ1dG1fbWVkaXVtPXh4eHh4JnV0bV9zb3VyY2U9eHh4eHgjcmVmPXh4eHh4JmZpcnN0X25hbWU9eHh4eHgmbGFzdF9uYW1lPXh4eHh4JmVtYWlsPXh4eHh4JnBob25lX251bWJlcj14eHh4eA== )​ ---------- References ---------- Chronic inflammation and disease * Furman D et al. “Chronic inflammation in the etiology of disease across the life span.” Nature Medicine. 2019. (Links low‑grade chronic inflammation to cardiovascular disease, cancer, diabetes, depression, and frailty.) * Franceschi C & Campisi J. “Chronic inflammation (inflammaging) and its potential contribution to age‑associated diseases.” Mechanisms of Ageing and Development. 2014. (Introduces “inflammaging” and connects chronic inflammation with multimorbidity and accelerated biological aging.) * Guo J et al. “Aging and aging-related diseases: from molecular mechanisms to interventions.” Signal Transduction and Targeted Therapy. 2022. (Describes chronic inflammation as a key hallmark of aging and driver of organ decline.) * “Chronic inflammation and the hallmarks of aging.” National Institutes of Health, 2023. (Reviews chronic inflammation as a central pathway linking aging to cardiovascular disease, dementia, diabetes, cancer, and frailty.)​ Periodontal disease, bleeding gums, and systemic inflammation * Machado V et al. “Serum C-Reactive Protein and Periodontitis: A Systematic Review and Meta-Analysis.” Frontiers in Immunology. 2021. (Periodontitis consistently associated with higher CRP/hs‑CRP; treatment reduces systemic inflammatory markers.)​ * Lee JH et al. “Relationship between C-reactive protein level and periodontitis and systemic diseases.” Journal of Periodontology. 2024. (Links periodontal inflammation with elevated hs‑CRP and cardiometabolic comorbidities.)​ * Hajishengallis G & Chavakis T. “Local and systemic mechanisms linking periodontal disease and inflammatory comorbidities.” Nature Reviews Immunology. 2021. (Outlines how gum inflammation drives systemic low‑grade inflammation and chronic disease risk.)​ Visceral fat, stubborn belly fat, and inflammation * Kojta I et al. “Adipose tissue inflammation and metabolic dysfunction in obesity.” American Journal of Physiology – Cell Physiology. 2020. (Shows obese visceral fat secretes pro‑inflammatory cytokines and contributes to systemic low‑grade inflammation.)​ * Chait A & den Hartigh LJ. “Adipose Tissue Distribution, Inflammation and Its Metabolic Consequences.” Frontiers in Cardiovascular Medicine. 2020. (Explains how visceral fat is metabolically active, producing inflammatory mediators and driving cardiometabolic disease.)​ * “Obese visceral fat tissue inflammation: from protective to detrimental?” 2022. (Narrative review on visceral adipose tissue inflammation and its systemic effects.) Omega-3 fatty acids and inflammation * Kavyani Z et al. “Efficacy of omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis.” International Immunopharmacology. 2022. (Omega‑3 supplementation reduces CRP and other inflammatory markers across multiple RCTs.) * Calder PC. “Omega‑3 polyunsaturated fatty acids and inflammatory processes.” Nutrients. 2013. (EPA/DHA inhibit leukocyte chemotaxis, adhesion molecule expression, and production of TNF‑α, IL‑1β, IL‑6.)​ * Lam M et al. “Omega 3 supplementation reduces C-reactive protein, prostaglandin E2 and the granulocyte/lymphocyte ratio in heavy smokers.” Frontiers in Nutrition. 2022. (Demonstrates omega‑3 lowering several inflammatory markers.)​ * Fatima T et al. “Effectiveness of fish oil in controlling inflammation in adult patients undergoing hemodialysis.” SAGE Open Medicine. 2024. (Fish oil improves inflammatory profiles in a high‑risk population.) Sleep, circadian alignment, and inflammation * Irwin MR et al. “Sleep Disturbance, Sleep Duration, and Inflammation: A Systematic Review and Meta-Analysis.” Biological Psychiatry. 2016. (Short or fragmented sleep associates with higher CRP, IL‑6, TNF‑α.) * Ballesio A et al. “Effects of Experimental Sleep Deprivation on Peripheral Inflammation: An Updated Meta-Analysis.” Journal of Sleep Research. 2025. (Acute sleep restriction increases inflammatory markers.) * Ferrie JE et al. “The effect of sleep and its restriction on selected inflammatory parameters.” Scientific Reports. 2024. (Sleep restriction elevates hs‑CRP and other inflammatory markers.) * “Immunological and inflammatory effects of infectious diseases in circadian rhythm disruption and future therapeutic directions.” 2023. (Reviews bidirectional links between circadian disruption and immune/inflammatory changes.) Walking, low‑intensity movement, and post‑meal glucose * Saint‑Maurice PF et al. “Association of Daily Step Count and Step Intensity With Mortality Among US Adults.” JAMA. 2020. (8,000+ steps/day linked to substantially lower all‑cause mortality vs 4,000; intensity less important than volume.)​ * Bellini A et al. “The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics.” 2022. (30 minutes of brisk walking after meals improves postprandial glycemic response across meal types.)​ * “Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels.” Scientific Reports. 2025. (10‑minute walk immediately after glucose ingestion meaningfully blunts postprandial glucose vs sitting.)​ Chronic stress, cortisol, and low‑grade inflammation * Slavich GM. “Psychological stress and inflammation: A review of neuroimmune mechanisms and implications for health.” Annual Review of Clinical Psychology. 2016. (Details how chronic stress upregulates pro‑inflammatory signaling.)​ * Miller GE et al. “A functional genomic perspective on human stress and disease.” Nature Reviews Immunology. 2007. (Chronic stress skews gene expression toward pro‑inflammatory profiles.)​ * “Low-Grade Inflammation and Ambulatory Cortisol in Adolescents.” Psychosomatic Medicine. 2011. (Shows associations between chronic stress exposure, altered cortisol patterns, and low‑grade inflammation.) Probiotics (including L. reuteri) and hs‑CRP * Mazidi M et al. “Impact of Probiotic Administration on Serum C-Reactive Protein: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Nutrients. 2017. (Probiotics significantly reduce serum hs‑CRP overall.)​ * “Lactobacillus reuteri V3401 reduces inflammatory biomarkers and improves metabolic syndrome components.” Nutrients. 2019. (L. reuteri strain in metabolic syndrome shows improvements in inflammatory/metabolic markers.)​ * Söderberg Veibäck G et al. “A double-blind randomized placebo-controlled trial of Limosilactobacillus reuteri in patients with depression and low-grade inflammation.” 2025. (Explores L. reuteri’s anti‑inflammatory and mood effects in humans with hs‑CRP ≥1 mg/L.) Vitamin D and inflammation * Zhang Y et al. “Effects of vitamin D supplementation on inflammatory markers: a systematic review and meta-analysis.” Cytokine. 2018. (Vitamin D supplementation modestly reduces CRP and other inflammatory markers, especially in deficient individuals.) * Calton EK et al. “Vitamin D status and inflammation: a systematic review of observational studies.” Current Pharmaceutical Design. 2015. (Low vitamin D status consistently associated with higher inflammatory markers.) Magnesium and inflammation * Simental‑Mendía LE et al. “Effect of magnesium supplementation on plasma C-reactive protein concentrations: A systematic review and meta-analysis of randomized controlled trials.” Current Pharmaceutical Design. 2017. (Magnesium supplementation reduces CRP in people with elevated baseline inflammation.) * Asbaghi O et al. “Effect of Magnesium Supplementation on Inflammatory Parameters: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Nutrients. 2022. (Magnesium lowers CRP and other inflammatory markers in multiple RCTs.)​ * “The effect of long-term magnesium intake on inflammatory markers in patients with metabolic syndrome: a systematic review and meta-analysis.” 2025. (Long‑term magnesium intake improves CRP, particularly over 12–16 weeks.) Sauna / heat exposure, heat shock proteins, and inflammation * Laukkanen T et al. “Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events.” JAMA Internal Medicine. 2015. (Frequent sauna use associated with lower cardiovascular and all‑cause mortality; mechanisms include blood pressure and inflammation changes.) * Singh IS & Hasday JD. “Fever, hyperthermia and the heat shock response.” International Journal of Hyperthermia. 2013. (Explains how heat stress induces heat shock proteins that modulate inflammatory pathways.)​ * “The Hidden Power of Heat Shock Proteins.” (Educational overview on sauna‑induced HSPs, autophagy, and reduced oxidative stress/inflammatory damage.)​ Cold exposure and inflammatory markers * Bleakley CM & Davison GW. “What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review.” British Journal of Sports Medicine. 2010. (Cold water immersion reduces some inflammatory mediators and DOMS in athletes.)​ * Poppendieck W et al. “Cooling and performance recovery of trained athletes: a meta-analytical review.” BMJ Open Sport & Exercise Medicine. 2013. (Cold exposure can attenuate markers of muscle damage and inflammation post‑exercise.)​ * “Ice Baths for Chronic Inflammation: Evidence-Based Approach.” 2025. (Summarizes human and animal data showing cold exposure can reduce pro‑inflammatory cytokines such as IL‑6 and TNF‑α.) Nasal vs mouth breathing, sleep, and inflammation * Guglielmi O et al. “Obstructive sleep apnea, cardiovascular disease, and inflammation.” European Journal of Internal Medicine. 2010. (Sleep‑disordered breathing linked with systemic inflammation and elevated CRP, IL‑6.) * Malhotra A & Owens RL. “What is central sleep apnea?” Respiratory Care. 2010. (Discusses how airway collapse and mouth breathing relate to disrupted sleep and cardiometabolic stress.)​ * “How mouth and nasal breathing affect snoring and sleep apnea.” SleepHealthy PA. 2025. (Clinical explanation of nasal breathing improving airway stability, oxygenation, and sleep quality vs mouth breathing.) Alcohol, gut permeability, and inflammation * Bishehsari F et al. “Alcohol and Gut-Derived Inflammation.” Alcohol Research: Current Reviews. 2017. (Alcohol increases intestinal permeability, endotoxemia, and systemic inflammation.)​ * Kirpich IA & McClain CJ. “Probiotic therapy in alcoholic liver disease.” Journal of Gastroenterology and Hepatology. 2012. (Details alcohol‑induced gut barrier dysfunction and inflammatory responses.) * Varela‑Rey M et al. “Pathogenesis of alcoholic liver disease: an overview.” World Journal of Gastroenterology. 2013. (Even moderate drinking can increase gut permeability and inflammatory signaling.) hs-CRP risk thresholds * Pearson TA et al. “Markers of Inflammation and Cardiovascular Disease: Application to Clinical and Public Health Practice.” Circulation. 2003. (CDC/AHA joint guidelines: 3.0 high.)​ * Centers for Disease Control and Prevention / American Heart Association. “Use of high-sensitivity C‑reactive protein in assessing cardiovascular disease risk.” (Consensus statement using tertile cut‑offs: 3.0 mg/L.) Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/e5u7l9vz2zb7hl6mlelbmi8ooeo22clhpll9x ) | Update your profile ( https://preferences.convertkit-mail4.com/e5u7l9vz2zb7hl6mlelbmi8ooeo22clhpll9x ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

Hey friend, Today is your last chance to join Lean Body 90 ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hov5gw5bmhz22r244slh0448z/z2hv4g8lhnhenrqrovsp/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) and go into 2026 with a hard reset. The price goes up from $197 to $397 at midnight Pacific time. ​ ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hov5gw5bmhz22r244slh0448z/l2hehmhlev8vo8u6/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaC8_Y291cG9uX2NvZGU9TkVXWUVBUjI2 )If you didn't get started on your journey to a lean body last year, now is the perfect time for a hard reset. Don't wait until summer to start worrying about how you'll feel at the beach or by the pool - the time to build your system is now. Here’s why I believe this is important for you. When you read Body Transformation Coach to High Achieving Entrepreneurs, does that connect with you? Is that someone you need in your life right now? I've spent 20 years helping busy professionals like you transform their bodies through proven systems, not just temporary fixes. Look at what our reset system did for clients in 2026: * Mark dropped 25 pounds while launching a #1 bestseller * Ryan built muscle with just 90 minutes per week * Thousands of busy professionals finally got lean Why does the Lean Body 90 ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hov5gw5bmhz22r244slh0448z/z2hv4g8lhnhenrqrovsp/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) system work when others fail? Because we focus on four key elements that create lasting change: Sweat: Three 30-minute workouts that fit your schedule. No living in the gym or endless cardio sessions. Just efficient, effective training that builds muscle and burns fat. Diet: A simple nutrition plan that works on autopilot. No complicated meal plans or restrictive dieting that drains you mentally and physically. Just straightforward guidelines that get results. Recover: Sleep optimization for maximum energy. Poor sleep is killing your results. Get this right, and everything else becomes easier – fat loss, muscle gain, and daily energy. Sustain: Proven habits that last a lifetime. This isn't about motivation or willpower. It's about building systems that make staying lean automatic. New Year's resolutions or goals can seem overwhelming, especially when they're about your health. How challenging has everything felt at the start of this year? But remember, we're not focused on goals - we're focused on systems. I'm going to help you identify and take action on the little things you do every single day that make a massive difference in your life. Think about it: you've always been ready to try new things and work hard. That's how you got to where you are in your career. Now it's time to apply that same systematic approach to your body. I believe you should join today and here’s why: * The longer you wait to take back your health, the bigger hill you’ll have to climb in the future. * You don’t realize how much better you will truly feel, often in the first 21 days. * The price will increase to $397 at midnight pacific time. So, one last time, here’s what we’ll do together in my Lean Body 90 Program ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hov5gw5bmhz22r244slh0448z/z2hv4g8lhnhenrqrovsp/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) that starts immediately: * 90 minutes a week of weightlifting without expensive equipment. * No restrictive dieting that drains you mentally and physically. * No long cardio sessions that you don’t have time for. * No going through this program in isolation. * 90 days of powerful habit building. Today's the day to make that change. Join me for 90 days ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hov5gw5bmhz22r244slh0448z/z2hv4g8lhnhenrqrovsp/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ). We'll work together, coach and client, to get you that lean, energetic body you want - and more importantly, keep it for life. You've built successful systems in your business and career. Now it's time to do the same for your body. Ready to make 2026 different? Click here to join Lean Body 90 before the price goes up ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hov5gw5bmhz22r244slh0448z/z2hv4g8lhnhenrqrovsp/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ). This opportunity for a new you ends at midnight, so don’t wait. - Dan 🤔 Still on the fence? Here's what best-selling author Mark Manson said: "Having this system changed everything." Join us before midnight and save $200 with code "NEWYEAR26" ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hov5gw5bmhz22r244slh0448z/58hzqvn2u7hgqoro54i6/aHR0cHM6Ly93d3cuZGFuZ28uY28vb2ZmZXJzL3JveXoydGJHP2NvdXBvbl9jb2RlPU5FV1lFQVIyNg== ). P.S. Not interested in the Lean Body 90 course this time around? Click here to opt-out of the promotion ( https://986419df.click.convertkit-mail4.com/d0umk08q5qi0hov5gw5bmhz22r244slh0448z/7qhrd725i8h9qprpovhz/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJlZmVyZW5jZXMtdXBkYXRlZA== ) without unsubscribing from my newsletters. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/d0umk08q5qi0hov5gw5bmhz22r244slh0448z ) | Update your profile ( https://preferences.convertkit-mail4.com/d0umk08q5qi0hov5gw5bmhz22r244slh0448z ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

Hey friend, If you've tried to get lean before but never saw lasting results, I've got something that actually works: the 90/90 System. What's the 90/90 System? It's called that because it requires just 90 minutes per week for 90 days - the fat loss approach I've developed after 20 years coaching high performers just like you. Here’s what it is: * 90 minutes per week: Just three 30-minute strength circuit workouts that simultaneously build muscle and burn fat—no endless cardio or 2-hour gym sessions * 90 days of focused effort: Treat fat loss like a sprint, not a marathon—push hard for a defined period, then switch to maintenance It's designed specifically for people like you who need results without sacrificing their careers, family time, or sanity. As a special offer for new subscribers to my newsletter, I'm cutting $200 off the Lean Body 90 program this weekend ( https://986419df.click.convertkit-mail4.com/o8unwm0pgpfqh6pok25svhqwwgwrraoh9vv28/3oh09pnkikh3096k9ear/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ). It's time to ask yourself: why are you crushing it in your career but settling for mediocrity with your health? ---------------------------------------------- The 90/90 System has four powerful components: ---------------------------------------------- Strength Circuits (Build): Three 30-minute workouts using our specialized strength circuit method that builds muscle and burns fat simultaneously. Research shows this approach burns fat 33-55% faster than traditional workouts, which is why you only need 90 minutes per week. The Circadian Diet (Burn): Our Circadian Fat Loss Eating Plan works with your body's natural rhythm instead of fighting against it. By aligning your meals with your body's internal clock, you naturally control hunger and eliminate cravings without relying on willpower. High Performance Sleep Protocol (Recovery): Better sleep means better fat loss. Our protocol optimizes your sleep quality so you wake up energized and your body keeps burning fat around the clock. Evolve (Sustain): Most programs end after the "fat loss" phase. We include a specific maintenance system that teaches you exactly how to keep your results for life once the 90 days are complete. One of my clients, Ryan, was struggling to keep up with his two young kids while running his business. He'd tried everything but couldn't get back to his college fitness level. In 90 days of following the 90/90 System, Ryan transformed his energy and physique: I did the Lean Body 90 System and continued for several months after that. Best money I've ever spent - seriously more energy than ever, fitter than I've been since college (over 10 years ago), and finally stepping up to be in the shape I need to be as I chase around two little kids and run a business. ​ Highly recommended - would have paid 5-10x the price for this if I knew the results would be this good. THANK YOU DAN! The best part? He did this with just 90 minutes of workouts per week. Ryan isn’t an outlier either. I’ve worked with thousands of clients who have: * Dropped 20-30 pounds of fat * Finally lost their stubborn gut * Become confident taking their shirt off * More energy to keep up with their kids and daily demands This special pricing will only be available until Monday, February 16th at midnight Pacific. Save $200 when you use the code “NEWYEAR26”. ( https://986419df.click.convertkit-mail4.com/o8unwm0pgpfqh6pok25svhqwwgwrraoh9vv28/3oh09pnkikh3096k9ear/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== )​ Plus, if you sign up by midnight tonight, I'll include a VIP Group Coaching Call (normally $1000). -->GET LEAN WITH THE 90/90 SYSTEM ( https://986419df.click.convertkit-mail4.com/o8unwm0pgpfqh6pok25svhqwwgwrraoh9vv28/08he0wxdu9h2vw0pw8fl/aHR0cHM6Ly93d3cuZGFuZ28uY28vb2ZmZXJzL3JveXoydGJHP2NvdXBvbl9jb2RlPU5FV1lFQVIyNg== ) GET LEAN WITH THE 90/90 SYSTEM ( https://www.dango.co/offers/royz2tbG?coupon_code=NEWYEAR26 )Imagine 90 days from now, looking in the mirror and actually liking what you see. No more stubborn gut. No more feeling tired mid-afternoon. No more avoiding the pool or beach. Just 90 minutes per week for 90 days can completely transform your body and energy. The 90/90 System works for high performers because it was built FOR you. No guesswork, no wasted time, just results. See you in the program, Dan P.S. Not interested in the Lean Body 90 course this time around? Click here to opt-out of the promotion ( https://986419df.click.convertkit-mail4.com/o8unwm0pgpfqh6pok25svhqwwgwrraoh9vv28/3oh09p27akh3096kn9ar/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJlZmVyZW5jZXMtdXBkYXRlZA== ) without unsubscribing from my newsletters. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/o8unwm0pgpfqh6pok25svhqwwgwrraoh9vv28 ) | Update your profile ( https://preferences.convertkit-mail4.com/o8unwm0pgpfqh6pok25svhqwwgwrraoh9vv28 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

Hey friend, we’re a couple weeks into February so I have to ask. How are those new year’s resolutions going? I ask because the harsh truth is that 80% of people quit their resolutions by February. Another 17% drop by March. Why? Because resolutions are weak. Goals are limited. You achieve the goal once, then what? Most people backslide as soon as they hit their goal. A real transformation needs a hard reset... and more importantly, a system to make it stick over time. Most people say "I want to lose weight" then buy a kettlebell without any plan. That's like buying a hammer without knowing how to build a house. After 20 years of coaching busy professionals into their best shape, I've learned that everyone is always one system away from being in their best shape. One of my favorite quotes is from the late great author and illustrator, Scott Adams. Adams said in his book How to Fail at Almost Everything and Still Win Big (what a great title), Goal oriented people exist in a constant state of failure or waiting for the goal. Systems people win every day just by sticking to their systems. He says it even more bluntly another place in the book, Goals are for losers, systems are for winners. Think about it: Your home needs more than just a spring cleaning (that’s an example of a goal). It needs regular system maintenance - changing air filters, checking smoke detectors, servicing the HVAC, cleaning gutters. Skip these routines and small problems become big expensive ones. This is why the Lean Body 90 ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5znxe9aohp00q0kkh9hg44z2/l2h94egwtmhle4o3oxb6/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) reset system works: * Sweat: the 3x30 workout system you can do without an expensive gym membership. * Diet: the Easy Eating Nutrition plan that puts your fat loss on autopilot. * Recover: The High Performance Sleep System will help you elevate your energy levels. * Sustain: We balance all of this by providing the right system for every part of your health. This isn't another quick fix or 6-week challenge. This is a complete reset backed by a system that's worked for over 3,000 people in the past two years alone. But you need a system to make these habits stick. That's exactly what Lean Body 90 ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5znxe9aohp00q0kkh9hg44z2/l2h94egwtmhle4o3oxb6/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) gives you. What if in 90 days you could get rid of that stubborn gut? Or feel good about taking your shirt off when the weather turns warm? Maybe you’re like me and you want to have plenty of energy to play with your kids as they grow up. What if you could play as hard as they do? If you’re ready to stop making resolutions and do a hard reset — click here to save $200 this weekend with code "NEWYEAR26" ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5znxe9aohp00q0kkh9hg44z2/dphwner4t0hevkq0q2im/aHR0cHM6Ly93d3cuZGFuZ28uY28vb2ZmZXJzL3JveXoydGJHP2NvdXBvbl9jb2RlPU5FV1lFQVIyNg== ). This offer expires Monday at midnight Pacific time. Choose to build a lean body that lasts. See you in the program, - Dan P.S. Not interested in the Lean Body 90 course this time around? Click here to opt-out of the promotion ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5znxe9aohp00q0kkh9hg44z2/n2hqgo2zfvhvmgn3n4h6/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJlZmVyZW5jZXMtdXBkYXRlZA== ) without unsubscribing from my newsletters. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/68uno49qwqf8h5znxe9aohp00q0kkh9hg44z2 ) | Update your profile ( https://preferences.convertkit-mail4.com/68uno49qwqf8h5znxe9aohp00q0kkh9hg44z2 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/owhkhqhwp6md4xtv/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWZlYnJ1YXJ5LTEzdGgtMjAyNg== )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The best wearable on the planet (answer might surprise you) * This habit kills more people than obesity * The best video I've seen on estimating body fat Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/qvh8h7hdz4mp8lil/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/qvh8h7hdz4mp8lil/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/qvh8h7hdz4mp8lil/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 ) Click here to apply for body transformation coaching ( https://dango3.typeform.com/to/hEejF6zu ) Hey friend, There was a young samurai named Yuki who dreamed of becoming the greatest warrior in Japan. He spent years talking about his plans, reading about famous battles, and imagining victory, but when it came time to train, he always had an excuse: the weather wasn't right, he needed to plan more, he wasn't feeling well. Years passed, and Yuki stayed the same. His ambition hadn't lifted him up; it had made him weaker. Another warrior, Miyamoto Musashi, became the greatest swordsman in history not through bursts of inspiration but through small, steady actions performed daily. He had a saying, "The sword that waits for perfect conditions never leaves its sheath." Some people wait for motivation before they take action. The ones who succeed take action first and let motivation follow. ***************************** Here is your 4 Minute Friday: ***************************** -------------------------------------------------------------- 1. The Best Wearable On the Planet (Answer Might Surprise You) -------------------------------------------------------------- A collection of 17 studies testing every major wearable against clinical-grade equipment. Apple Watch. WHOOP. Garmin. Oura. Fitbit. Polar. What did they find? Not a single device wins everywhere. Here's what does. Best overall sleep tracking: Apple Watch. ​Best deep sleep detection: WHOOP at 70% sensitivity. Apple Watch was second at 51%. ​Best HRV for recovery: Oura Gen 4 at about 6% error. WHOOP was second at 8%. ​Best heart rate during training: Apple Watch at 86%. But a Polar chest strap hits 99%. If you're serious about zone training, spend the $80 instead of arguing over which $400 watch is best. ​Best step count and VO2 max: Garmin. ​Best blood oxygen: Apple Watch at about 2% error. One thing every device gets wrong: calories. The best was only 71% accurate. If you're making food decisions based on your watch, you're building on sand. Pick the device that matches the metric you care about most. Wear it consistently. Look at trends over weeks, not single readings. Note: This was summarized from a collection of studies first posted on Reddit. Original post can be found here ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/9qhzhnhd06vrg7t9/aHR0cHM6Ly93d3cucmVkZGl0LmNvbS9yL1F1YW50aWZpZWRTZWxmL2NvbW1lbnRzLzFyMGlqdHAvdXBkYXRlZF9zdW1tYXJ5X29mX3Jlc2VhcmNoX29uX3RoZV9tb3N0X2FjY3VyYXRlLw== ). -------------------------------------------- 2. This Habit Kills More People Than Obesity -------------------------------------------- Source: https://ourworldindata.org/lonely-not-alone ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/6qheh8hlz58e7gbo/aHR0cHM6Ly9vdXJ3b3JsZGluZGF0YS5vcmcvbG9uZWx5LW5vdC1hbG9uZQ== )​ Most people worry about their diet, their steps, and their sleep. Almost nobody treats their social life like a health metric. Science says that's a mistake. A meta-analysis of 148 studies and over 300,000 people found that weak social connections raised the risk of early death by 50%. That's a bigger effect than obesity or physical inactivity. The U.S. Surgeon General's 2023 advisory put it bluntly: social disconnection carries a mortality impact similar to smoking up to 15 cigarettes a day. That comparison isn't perfectly precise, but the message is clear. Loneliness isn't just emotional. It's physiological. And it's not rare. Data from Our World in Data shows 30% of Americans over 72 feel lonely at least some of the time. In Greece, it's 62% among older adults. Chronic isolation raises cortisol, increases inflammation, and disrupts sleep. Your body reads loneliness the same way it reads threat. Smoking 15 cigarettes a day sounds extreme, but being alone every day sounds normal. That's the scary part. We normalized isolation and call it independence. We tell our clients all the time that you can train hard, eat clean, and sleep eight hours, and optimize til the cows come home, but if you're isolated, you're leaving one of the biggest longevity levers on the table. You don't need a huge social circle. You need a few consistent, meaningful connections. A training partner. A weekly dinner. A friend you actually talk to. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/qvh8h7hdz4mprlbl/aHR0cHM6Ly93d3cueW91dHViZS5jb20vd2F0Y2g_dj01SzlRaGtQd3c0NA== ) As a fitness coach, I see a wide variance in how people understand body fat percentage and how they estimate their own. Out of all the videos I've seen on this topic, this one is probably the most accurate. After looking at hundreds of DEXA scans from our coaching clients, here's what I can tell you: body fat is complicated. Some people store fat in specific areas. Others gain it evenly across their entire body. Where you store it changes your risk factors. And no two people with the same body fat percentage will look the same. If you want a better understanding of where you're actually at, this is the video ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/qvh8h7hdz4mprlbl/aHR0cHM6Ly93d3cueW91dHViZS5jb20vd2F0Y2g_dj01SzlRaGtQd3c0NA== ) to watch. ----------------------------------------- Client of the week - Tracey, HR Executive ----------------------------------------- ​ Tracey is an HR executive who wanted to reclaim her health while juggling a demanding career and frequent travel. She’s now down 24.5 lbs, lost 6.9 inches off her waist, and has made smarter food choices second nature, even during trips and social events. Her workouts and daily steps are now non-negotiable, and her energy and strength levels are the best they’ve been in years. Here's how we did it: * Created a flexible eating strategy to support her lifestyle and travel * Focused on strength training and daily movement as consistent habits * Empowered her with the tools and accountability to stay on track, anywhere Tracey didn’t just lose weight, she gained control, confidence, and long-term momentum. Phenomenal work, Tracey! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/qvh8h7hdz4mp8lil/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ “Everyone who has ever taken a shower has had an idea. It's the person who gets out of the shower, dries off, and does something about it that makes a difference.” ​ ― Nolan Bushnell An idea without action is just a dream. As promised, get healthier in under 4 minutes. - Dan Ps. I've worn every single wearable you can think of. This is the one I've settled on ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/g3hnh5hmrl8w32ar/aHR0cHM6Ly93d3cuY2FzaW8uY29tL2NvbnRlbnQvZGFtL2Nhc2lvL3Byb2R1Y3QtaW5mby9sb2NhbGVzL214L2VzLWFyL3RpbWVwaWVjZS9wcm9kdWN0L3dhdGNoL0YvRjkvRjkxL0YtOTFXLTEvYXNzZXRzL0YtOTFXLTFfU2VxMS5wbmcudHJhbnNmb3JtL21haW4tdmlzdWFsLXBjL2ltYWdlLnBuZw== ). ​ When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/3ohphkh3025g36hr/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/3ohphkh3025g36hr/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/48hvhehmvpd8mpix/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 492,865+ subscribers​ ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/wnh2hghqnk26q4i7/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/reh8hohm43lzmvt2/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/08hwh9h2v96r2ktl/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/8ghqhohoz26no5hk/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/vqh3hrholv9ronug/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5/l2hehmhlenm7l3c6/bWFpbHRvOj9ib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWlsJnN1YmplY3Q9Q2hlY2slMjB0aGlzJTIwb3V0 ) PS: You have referred 0 people so far ​ ---------- References ---------- * Robbins R, et al. (2024). "Accuracy of Three Commercial Wearable Devices for Sleep Tracking in Healthy Adults." Sensors, 24(20), 6532. DOI: 10.3390/s24206532 — Funded by Oura Ring Inc. * Dial MB, et al. (2025). "Validation of nocturnal resting heart rate and heart rate variability in consumer wearables." Physiological Reports, 13(16), e70527. DOI: 10.14814/phy2.70527 — Independent (Ohio State / Air Force Research Lab) * Park et al. (2023). "Accuracy of 11 Wearable, Nearable, and Airable Consumer Sleep Trackers: Prospective Multicenter Validation Study." JMIR mHealth and uHealth, 11, e50983. DOI: 10.2196/50983 — Independent (Korean multicenter) * Park et al. (2023). "Validating a Consumer Smartwatch for Nocturnal Respiratory Rate Measurements in Sleep Monitoring." Sensors, 23(18), 7867. DOI: 10.3390/s23187867 — Samsung-affiliated authors, Samsung-funded * Khodr R, et al. (2024). "Accuracy, Utility and Applicability of the WHOOP Wearable Monitoring Device in Health, Wellness and Performance — A Systematic Review." medRxiv. DOI: 10.1101/2024.01.04.24300784 * Oura Internal Validation (2024). Temperature sensor validation study. 16 participants, 93,571 data points. Published on ouraring blog — Oura internal study * Maijala et al. (2019). "Nocturnal finger skin temperature in menstrual cycle tracking." BMC Women's Health, 19, 150. DOI: 10.1186/s12905-019-0844-9 * Lanfranchi et al. (2024). Samsung Galaxy Watch SpO2 validation. Journal of Clinical Sleep Medicine, 20(9), 1479–1488. DOI: 10.5664/jcsm.11178 — Samsung-affiliated * WellnessPulse Meta-Analysis (2025). Accuracy of Fitness Trackers — Aggregate data * AIM7. Smartwatch/Wearable Technology Accuracy — Aggregate validation data * Christakis et al. (2025). "A guide to consumer-grade wearables in cardiovascular clinical care." npj Cardiovascular Health, 2, 82. DOI: 10.1038/s44325-025-00082-6 * PMC/JAMA (2025). "Selecting Wearable Devices to Measure Cardiovascular Functions in Community-Dwelling Adults." DOI: 10.1016/j.jamda.2025.105529 * Schyvens AM, et al. (2025). "Performance of six consumer sleep trackers in comparison with polysomnography in healthy adults." Sleep Advances, 6(1), zpaf016. DOI: 10.1093/sleepadvances/zpaf016 — Independent (VLAIO-funded, University of Antwerp) * Caserman P, et al. (2024). "Validity of Apple Watch Series 7 VO2 Max Estimation." JMIR Biomedical Engineering, 9, e54023. * Lambe RF, et al. (2025). "Validation of Apple Watch VO2 max estimates." PLOS One, 20(2), e0318498. DOI: 10.1371/journal.pone.0318498 * Miller DJ, et al. (2022). "A Validation of Six Wearable Devices for Estimating Sleep, Heart Rate and Heart Rate Variability in Healthy Adults." Sensors, 22(16), 6317. DOI: 10.3390/s22166317 * University of Arizona (2020). WHOOP sleep staging validation vs polysomnography. 89% 2-stage agreement, 64% 4-stage, κ=0.47. * Loneliness: Holt-Lunstad J, Smith TB, Layton JB (2010) Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Med 7(7): e1000316. https://doi.org/10.1371/journal.pmed.1000316 Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5 ) | Update your profile ( https://preferences.convertkit-mail4.com/v8upmzvg8girhvlex77urtv00p0lls9hr44g5 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

Hey friend, want to see what a real hard reset looks like? Let me tell you about Mark Manson, bestselling author and a client of mine. When Mark started, he told me what 80% of clients tell me when I ask about their diet: "I eat pretty healthy" The reality? His numbers told a different story: His body fat was in the mid-30s. He had unhealthy levels of visceral fat, little muscle, and his bloodwork showed he was pre-diabetic. In short, he was metabolically unhealthy - just like 93% of adult Americans. ​ But Mark didn't just need another goal. He needed a complete reset system. In 90 days, here's what our system accomplished: * Built lean muscle * Dropped 25 pounds * Transformed his energy * Optimized his bloodwork The best part? He did this during his busiest season - launching Will Smith's autobiography and running multiple businesses. Here's what Mark said about the system: "Dan helped me understand why I kept making the same unhealthy choices, and gave me practical solutions that fit into my busy life. Having a system changed everything." This is why systems beat goals every time. While most people wait for the "perfect time" to start, he built a system that worked even during the chaos of a major book launch. The results? Not only did he reset his body, but his entire life leveled up. All because our system gave him better energy, less stress, and a clearer mind. But what if he'd waited for the "right time"? He'd still be stuck, or worse. Ask yourself: is it time to start getting lean and reaching your full potential? The good news is you can do it in 90 days in under 90 minutes a week with Lean Body 90 ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh203lk5frh4ppzpnnf7h5007d/25hpe2n3coh368log0t3/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ). ​The Lean Body 90 reset system includes ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh203lk5frh4ppzpnnf7h5007d/25hpe2n3coh368log0t3/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ): * The 3x30 workout system you can do without an expensive gym membership. * The Easy Eating Nutrition plan that puts your fat loss on autopilot. * The High Performance Sleep System to help you elevate your energy levels. * Video library of the 40+ movements to use in the workouts. * Bonus material: recommended supplements, travel workouts, mind control, 5 minute meals recipe book. Those are the basics, and Lean Body 90 ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh203lk5frh4ppzpnnf7h5007d/25hpe2n3coh368log0t3/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) will give you the strategy, direction, workouts, and meal plans you need to develop a system that makes this a routine habit, not a matter of willpower. Give me 90 days and I'll have you feeling more energy and confidence while adding some quality years back to your life. Click here to save $200 this weekend with the code "NEWYEAR26" ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh203lk5frh4ppzpnnf7h5007d/g3hk3nzeu5hmrlgznkfr/aHR0cHM6Ly93d3cuZGFuZ28uY28vb2ZmZXJzL3JveXoydGJHP2NvdXBvbl9jb2RlPU5FV1lFQVIyNg== ). Remember: Mark reset his body while launching a #1 bestseller. What could you achieve with the right system? Let’s find out in 2026 💪 - Dan P.S. Not interested in the Lean Body 90 course this time around? Click here to opt-out of the promotion ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh203lk5frh4ppzpnnf7h5007d/owheqk8psqhwp6x8n8uv/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJlZmVyZW5jZXMtdXBkYXRlZA== ) without unsubscribing from my newsletters. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/38ugd6k7l7bkh203lk5frh4ppzpnnf7h5007d ) | Update your profile ( https://preferences.convertkit-mail4.com/38ugd6k7l7bkh203lk5frh4ppzpnnf7h5007d ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

Hey friend, we’re a couple weeks into February so I have to ask. How are those new year’s resolutions going? I ask because the harsh truth is that 80% of people quit their resolutions by February. Another 17% drop by March. Why? Because resolutions are weak. Goals are limited. You achieve the goal once, then what? Most people backslide as soon as they hit their goal. A real transformation needs a hard reset... and more importantly, a system to make it stick over time. Most people say "I want to lose weight" then buy a kettlebell without any plan. That's like buying a hammer without knowing how to build a house. After 20 years of coaching busy professionals into their best shape, I've learned that everyone is always one system away from being in their best shape. One of my favorite quotes is from the late great author and illustrator, Scott Adams. Adams said in his book How to Fail at Almost Everything and Still Win Big (what a great title), Goal oriented people exist in a constant state of failure or waiting for the goal. Systems people win every day just by sticking to their systems. He says it even more bluntly another place in the book, Goals are for losers, systems are for winners. Think about it: Your home needs more than just a spring cleaning (that’s an example of a goal). It needs regular system maintenance - changing air filters, checking smoke detectors, servicing the HVAC, cleaning gutters. Skip these routines and small problems become big expensive ones. This is why the Lean Body 90 ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhne3xrna6h8vvmv00cgh7pp5r/vqhq53xvfrholx9kvlbg/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) reset system works: * Sweat: the 3x30 workout system you can do without an expensive gym membership. * Diet: the Easy Eating Nutrition plan that puts your fat loss on autopilot. * Recover: The High Performance Sleep System will help you elevate your energy levels. * Sustain: We balance all of this by providing the right system for every part of your health. This isn't another quick fix or 6-week challenge. This is a complete reset backed by a system that's worked for over 3,000 people in the past two years alone. But you need a system to make these habits stick. That's exactly what Lean Body 90 ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhne3xrna6h8vvmv00cgh7pp5r/vqhq53xvfrholx9kvlbg/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) gives you. What if in 90 days you could get rid of that stubborn gut? Or feel good about taking your shirt off when the weather turns warm? Maybe you’re like me and you want to have plenty of energy to play with your kids as they grow up. What if you could play as hard as they do? If you’re ready to stop making resolutions and do a hard reset — click here to save $200 this weekend with code "NEWYEAR26" ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhne3xrna6h8vvmv00cgh7pp5r/7qhrd7xnf8h9qk2462fz/aHR0cHM6Ly93d3cuZGFuZ28uY28vb2ZmZXJzL3JveXoydGJHP2NvdXBvbl9jb2RlPU5FV1lFQVIyNg== ). This offer expires Monday at midnight Pacific time. Choose to build a lean body that lasts. See you in the program, - Dan P.S. Not interested in the Lean Body 90 course this time around? Click here to opt-out of the promotion ( https://986419df.click.convertkit-mail4.com/lmulpxw272amhne3xrna6h8vvmv00cgh7pp5r/vqhq537gfrholx9kv5bg/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJlZmVyZW5jZXMtdXBkYXRlZA== ) without unsubscribing from my newsletters. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/lmulpxw272amhne3xrna6h8vvmv00cgh7pp5r ) | Update your profile ( https://preferences.convertkit-mail4.com/lmulpxw272amhne3xrna6h8vvmv00cgh7pp5r ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

Hey friend, January isn’t just about resolutions and “new year, new me” energy. It’s an opportunity to do a hard reset on your life and prioritize what really matters in your health, relationships, and work. After 20 years of coaching busy professionals, I've cracked the code on what makes a real transformation stick. It's not another diet or workout plan. It's a complete system to reset your body and mind. A “hard reset” may sound challenging, and I won’t lie to you, it is. But you’re here because you’re the kind of person who seeks out a challenge — it’s part of what made you a high performer in many areas of life. 2026 is your opportunity to take it to the next level. Here are 4 key elements of the hard reset that have been proven to help you make massive progress in 90 days (or less). Vigorous workouts (Build): You want to use your workouts to build muscle so you can have a faster metabolism. You don't need 2-hour gym sessions either. You can burn fat and build muscle with just three 30-minute workouts per week. All you need is a good system. Fix Your Diet (Burn): Your diet is the ultimate tool for getting lean. Also, most people don't realize their brain fog, mood swings, and low energy come from what they eat. Fix your diet, and your body and mind will transform. Fix Your Sleep (Recovery): Poor sleep is killing your results. Get this right, and everything else becomes easier – fat loss, muscle gain, and energy levels. Focus on Lifestyle (Sustain): The goal is to get lean once and keep it there for the rest of your life. One of the best ways to do that is to find the right system. If you're ready to do a hard reset with me in 2026, I've created a complete system that combines all these elements into one proven program: Lean Body 90 ( https://986419df.click.convertkit-mail4.com/wvuwk5zdxdsghknrdx9f7hnzz8zxxi8h6ggdz/08he0wx6h9h2v043w8fl/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ). This isn't another quick fix or 6-week challenge. This is a complete reset of your body and mind. Not interested in a total reset? You can click Archive and go on with your day... Still here? Great. You're ready for real change. --------------------- What is Lean Body 90? --------------------- ​Lean Body 90 ( https://986419df.click.convertkit-mail4.com/wvuwk5zdxdsghknrdx9f7hnzz8zxxi8h6ggdz/08he0wx6h9h2v043w8fl/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) is your complete reset system. It's everything I've learned from helping thousands of busy professionals transform their bodies and minds. ( https://986419df.click.convertkit-mail4.com/wvuwk5zdxdsghknrdx9f7hnzz8zxxi8h6ggdz/08he0wx6h9h2v043w8fl/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) ---------------------------------------- Here’s what you’ll get in Lean Body 90:​ ---------------------------------------- * Sweat: the 3x30 workout system you can do without an expensive gym membership. * Diet: the Easy Eating Nutrition plan that puts your fat loss on autopilot. * Recover: The High Performance Sleep System will help you elevate your energy levels. * Sustain: We balance all of this by providing the right system for every part of your health. Plus you get instant access to: * 40+ workout movement videos * Travel workout guides * Supplement recommendations * 5-minute meal recipes * Mind control meditation system My clients typically see massive changes in 90 days: * Drop 20-30 pounds of fat * Build noticeable muscle * Finally lose the stubborn gut * Feel confident taking their shirt off * Sleep better than they did in their 20s As a special gift for the new year, I'm offering a special $200 off coupon for this weekend only. Click here to apply the coupon automatically, or use the code "NEWYEAR26" at checkout ( https://986419df.click.convertkit-mail4.com/wvuwk5zdxdsghknrdx9f7hnzz8zxxi8h6ggdz/vqhq53xdtrhol26zd2hg/aHR0cHM6Ly93d3cuZGFuZ28uY28vb2ZmZXJzL3JveXoydGJHP2NvdXBvbl9jb2RlPU5FV1lFQVIyNg== ). If you sign up by midnight tonight (Wednesday) I'll also include a special VIP Group Coaching Call. I usually charge $1000 per hour for this but you get it free for joining the program. ​The Lean Body 90 System ( https://986419df.click.convertkit-mail4.com/wvuwk5zdxdsghknrdx9f7hnzz8zxxi8h6ggdz/08he0wx6h9h2v043w8fl/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) will help you build muscle, increase energy, and burn fat without impacting your schedule, because it's designed for a high performer like you. Your ​Lean Body 90 ( https://986419df.click.convertkit-mail4.com/wvuwk5zdxdsghknrdx9f7hnzz8zxxi8h6ggdz/08he0wx6h9h2v043w8fl/aHR0cHM6Ly93d3cuZGFuZ28uY28vTEI5MC1GbGFzaA== ) special pricing will only be available until Monday, February 16th at midnight pacific time. If you are ready to make 2026 different, a year where everything changes, when you finally get the lean body and keep it — this is the time! See you in the program, - Dan P.S. Not interested in the Lean Body 90 course this time around? Click here to opt-out of the promotion ( https://986419df.click.convertkit-mail4.com/wvuwk5zdxdsghknrdx9f7hnzz8zxxi8h6ggdz/g3hk3nrmh5hmr724kdcr/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJlZmVyZW5jZXMtdXBkYXRlZA== ) without unsubscribing from my newsletters. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/wvuwk5zdxdsghknrdx9f7hnzz8zxxi8h6ggdz ) | Update your profile ( https://preferences.convertkit-mail4.com/wvuwk5zdxdsghknrdx9f7hnzz8zxxi8h6ggdz ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q/z2hghnhen9w32dtp/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28taS13b3VsZG4tdC1uZXZlci1wdXQtYS1mYW1pbHktbWVtYmVyLW9uLW96ZW1waWMtdW5sZXNzLXRoZXktZGlkLXRoaXM= )​ A client came to us last year after being on Ozempic for eight months. He'd lost 35 pounds. His doctor was happy. His wife said he looked slim. On paper, everything was working. Then he stopped taking it. Within a year, he'd gained back 30 of those pounds. And when we ran a DEXA scan (body fat test), the picture was worse than the scale showed: He'd lost a significant amount of lean mass while on the drug and never rebuilt it. So the weight he gained back was almost entirely fat. He was heavier, weaker, and metabolically worse off than before he started. We're seeing this more and more. People go on a GLP-1, lose weight, come off, and end up worse than where they began. Not because the drug didn't work. But because nobody told them what to do while they were on it. So I built the High Performance GLP-1 Protocol™. If a family member told me they were going on a GLP-1, this is exactly what I'd tell them to do. But first... Note From Dan: A quick note before we dive in. I'm not anti-GLP-1. For people with serious weight loss or metabolic health issues, these drugs can be a real turning point. I've seen it firsthand with our clients. But I've also seen people reach for them as a shortcut when the fundamentals haven't been given a real chance. This newsletter isn't here to judge either group. It's here to make sure that if you're going to put something in your body every week, you know the full picture before you start, and you have a plan to protect yourself while you're on it. ------------------------ Should you take a GLP-1? ------------------------ ​ Here's what I tell our clients ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q/p8heh9h4mkxzw9fq/aHR0cHM6Ly93d3cuZGFuZ28uY28vZGFuLWdvLWNvYWNoaW5nLWxhbmRpbmctcGFnZS0x ): do the fundamentals first. Most people who come to us thinking they need a GLP-1 have never committed to the basics long enough to see them work. They've tried diets. They've done short bursts of exercise. But they've never built a real system and stuck with it for a year. And when they do, most of them don't need the drug. A GLP-1 should not be the first tool you reach for. It should come after the fundamentals have been given a real chance, and you and your doctor have decided you need additional support. That said, for people with a significant amount of weight to lose or metabolic health issues at play, a GLP-1 can be a legitimate part of the plan. But even if you lose the weight, your lifestyle has to change. --------------------------------- The benefits and the hidden costs --------------------------------- Courtesy of https://www.nejm.org/doi/full/10.1056/NEJMoa2206038 ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q/x0hph6heo83wvws5/aHR0cHM6Ly93d3cubmVqbS5vcmcvZG9pL2Z1bGwvMTAuMTA1Ni9ORUpNb2EyMjA2MDM4 )​ The benefits are real. GLP-1 drugs produce significant weight loss, improvements in cardiovascular health, reductions in visceral fat, and the food noise goes quiet. For people with obesity-related health risks, these drugs can be life-changing. But there's a cost most people don't find out about until it's too late. In the STEP 1 trial, roughly 45% of the weight lost on semaglutide wasn't fat. It was lean mass. A University of Utah study found that even when muscle size stayed relatively stable, strength still dropped by 20%. There are also side effects worth knowing about. The most common are nausea, gastrointestinal issues, and appetite suppression to the point where people struggle to eat enough. Less common but more serious risks include pancreatitis, gallbladder problems, and potential thyroid concerns. These are things your doctor should be monitoring closely. I had one client who had to get off of Ozempic because it was making him too nauseous to work. I've seen others deal with severe stomach issues due to the effect it has on the gut. As with all medications, there is no such thing as a free lunch. --------------------------------------------------------- And then there's the commitment most people don't expect. --------------------------------------------------------- For many people (who don't follow the protocol below), GLP-1s can be a lifetime subscription. The STEP 1 trial extension found that one year after stopping semaglutide, participants regained two-thirds of the weight they had lost. A more recent meta-analysis showed that people who stopped semaglutide or tirzepatide regained an average of 10 kg in the first year, with most projected to return to their baseline weight within 18 months. I know people who get off it only to go back on after they've regained the weight, not realizing this creates a yo-yo cycle of weight loss and weight gain. It's common sense, too. The appetite comes back, but the metabolism gets wrecked because the muscle is gone. For many, taking GLP-1's are a lifetime subscription. Now, that's not a reason to avoid them. But it is a reason to go in with your eyes open. If you're going to start, you should know that either you're committing to the drug long-term, or you're committing to building a lifestyle that can carry you when you come off it. That's what this protocol is designed to do ↓ ----------------------------------- The High Performance GLP-1 Protocol ----------------------------------- ​ This is the exact protocol we use with our coaching clients on GLP-1s. It gives you a fighting chance of not being on it for the rest of your life. 1. Strength train using the 2S Method. Non-negotiable. Resistance training is the primary driver of lean mass retention during weight loss. If you're on a GLP-1 and not lifting, you are losing muscle you will never easily get back. We use the 2S Method ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q/6qheh8hlzvo78lho/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tcy0ycy10cmFpbmluZy1tZXRob2Qtd2h5LTItc2V0cy1pcy1hbGwteW91LW5lZWQtdG8tYnVpbGQtbXVzY2xl ): two hard sets per exercise, 6 to 10 reps, close to failure, three days a week. In and out in 30 to 40 minutes. Minimum effective dose. Maximum muscle protection. 2. Set a protein floor and ceiling. We set our clients at 0.7 to 1 gram of protein per pound of body weight. The ceiling is your target on normal appetite days. The floor is your minimum on days when hunger is suppressed hard. Even on those days, hit the floor. This is where protein shakes can be a benefit because it's easier for some people to stomach a small protein shake than it is to eat a 300g striploin. Your muscles still need fuel. Protein first at every meal. If you need more help doing that, use this guide ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q/kkhmh6hnrgml06fl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy95b3VyLXN0ZXAtYnktc3RlcC1ibHVlcHJpbnQtdG8tZ2V0dGluZy1tb3JlLXByb3RlaW4taW4teW91ci1kaWV0 ). 3. Upgrade your food quality. Being on a GLP-1 is not an excuse to eat like crap. Because you're eating less, every meal matters more. Whole, nutrient-dense foods ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q/58hvh7hgqp7md7a6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9oZWFsdGh5Zm9vZHM= ). Real protein. Vegetables. Healthy fats. When you start eating real food consistently, your taste buds naturally acclimate. The processed stuff starts tasting like what it is. That shift in your palate is one of the most underrated benefits of being on a GLP-1. Use a smaller appetite to eat better, not just eat less. 4. Schedule your meals. The food noise is turned down. Use that. This is the perfect window to start scheduling your meals. Set consistent times. Plan in advance. Use the framework I talked about here ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q/25h2hoh36rd2pnf3/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9lYXRpbmctY2lyY2FkaWFuLXJoeXRobXM= ) and build a rhythm. When we set this up with clients, it becomes one of the habits that sticks the longest. You're automating your hunger instead of fighting it. And once it becomes routine, it carries over to life after the drug. 5. Track body composition, not just weight. This is possible with the right guidance and systems. The scale doesn't tell you what you lost. You could lose 30 pounds and end up with the same body fat percentage because you lost muscle along with the fat. That's not a transformation. That's a downgrade. Ideally, you want to build and keep muscle while losing the fat (see image). Track your muscle mass. Your visceral fat. Your metabolic health markers. Those are the numbers that matter. 6. Supplement for nutrient deficiencies When someone is eating less, it can lead to nutrient deficiencies. No bueno. We would recommend supplementing with Omega-3s, Vitamin D3+k2, creatine, and even a multivitamin to ensure we're getting the nutrients needed to support our physical and mental health. 7. Evolve your identity So you followed the protocol, and you lost the weight. Along the way, you must become the person who feels comfortable at the new weight. It's not enough to set a goal, you must become it. This means new beliefs, behaviors, and new ways of operating. I'll be coming out with a newsletter on how we do this with clients in a future HPF. It's not enough to set a goal of losing weight. You must become the goal. ------------------------------------------------- The drug is a window. Your lifestyle is the plan. ------------------------------------------------- A GLP-1 can suppress your appetite and give you breathing room to change. But it can't change you. The ones who treat it as a window to build a new lifestyle come out stronger, leaner, and metabolically healthier. The ones who treat it like a magic pill end up right back where they started. Use the window. Build the system. Give yourself a fighting chance. Onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q/qvh8h7hdzgnrmeil/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q/qvh8h7hdzgnrmeil/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q/g3hnh5hmr7p38rir/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 492,865+ subscribers​ ( https://986419df.click.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q/3ohphkh306z75gar/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​ ---------- References ---------- * Wilding JPH, Batterham RL, et al. "Impact of Semaglutide on Body Composition in Adults With Overweight or Obesity: Exploratory Analysis of the STEP 1 Study." Published in the Journal of the Endocrine Society, 2021. (PMC8089287) * West S, Scragg J, Aveyard P, Oke JL, Willis L, Haffner SJP, Knight H, Wang D, Morrow S, Heath L, Jebb SA, Koutoukidis DA. PubMed "Weight regain following the cessation of medication for weight management: a systematic review and meta-analysis." BMJ. 2026;392:e085304. Published January 7, 2026. * Karasawa T, Choi RH, Meza CA, et al. "Unexpected effects of semaglutide on skeletal muscle mass and force-generating capacity in mice." Cell Metabolism. 2025;37(8):1619-1620. * Wilding JPH, Batterham RL, Davies M, et al. "Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension." Diabetes, Obesity, and Metabolism. 2022;24(8):1553-1564. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q ) | Update your profile ( https://preferences.convertkit-mail4.com/5qum74kelei7hnq57xnizi9llgl44bnhrll2q ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/qvh8h7hdelr4woil/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWZlYnJ1YXJ5LTZ0aC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The world's easiest diet to lose visceral fat * Do 1 hour of this to buy back 6 hours of life * An evening journal I use to end every day Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/9qhzhnhd4ep6wnt9/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/9qhzhnhd4ep6wnt9/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/9qhzhnhd4ep6wnt9/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ) Click here to apply for body transformation coaching ( https://www.dango.co/privatecoaching ) Hey friend, For the past year, I've been building an AI nutrition coaching app called HeySherpa. I mentioned it in this week's High Performance Journal that it's helped me get my abs back ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/n2hohvhv2l3xqmf6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28taG93LWktZ290LW15LWFicy1iYWNrLXdoaWxlLWVhdGluZy1waXp6YS1hbmQtZHJpbmtpbmctYWxjb2hvbA== ). And eventually, it'll be used to help my coaching clients and anyone else who wants to have me in their pocket, guiding them to their weight loss goals. If I'm being honest, I'm a fish out of water. New business, new rules, new game. Some days it feels overwhelming, especially while running my coaching business, creating content, and trying to be the best dad and husband I can be. But here's what I keep reminding myself: Weights can either crush you or make you stronger. And the great thing about my life? I have spotters. People to bounce ideas off. People who can help, if I just ask. That realization has brought me more peace than I expected. This is a challenging season. And the most important lesson? I can always ask someone to spot me. ***************************** Here is your 4 Minute Friday: ***************************** -------------------------------------------------- 1. The World's Easiest Diet To Remove Visceral Fat -------------------------------------------------- ​ Visceral fat is the dangerous fat wrapped around your organs. It's linked to heart disease, diabetes, and early death. It also ruins your brain. Yet, most diets barely touch it. But researchers found an easy approach that dropped visceral fat by 14% without losing weight. It's called the Optimized Mediterranean Diet. They compared 3 diets head-to-head: * A standard healthy diet (lean protein, veggies, fruits) dropped visceral fat 4.2%. * A traditional Mediterranean diet dropped it 6%. * The optimized diet loaded crushed them both, losing 14% of visceral fat without losing a pound on the scale. The secret ingredient is polyphenols. These plant compounds found in dark berries and green tea trigger pathways that specifically target visceral fat. Here's a protocol we use with our private clients ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/9qhzhnhd4ep6wnt9/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ) to eliminate visceral fat: Cut alcohol completely, eliminate processed foods, hit your protein, eat two cups of dark berries daily, and add volume to every meal with greens like spinach and arugula. Combine this with the right weight training, movement, and sleep systems, and you're not just losing weight. You're losing the fat that actually kills you. ------------------------------------------------ 2. Do 1 Hour of This to Buy 6 Hours of Life Back ------------------------------------------------ ​ A hill I will die on: Walking is the most underrated exercise on the planet. A new life-table analysis looked at device-measured physical activity data and US mortality statistics to estimate how much movement actually adds to your lifespan. For the least active people, one extra hour of walking was associated with 6.3 additional years of life expectancy. That's a 6-to-1 return. No supplement, no biohack, no expensive treatment comes close to that ROI. The study also found that if everyone over 40 moved like the top 25% of the population, Americans could live an extra 5.3 years on average. The catch? The returns are highest for people who currently move the least. The more sedentary you are, the more each hour of walking pays off. This isn't about training for a marathon. It's about getting off the couch. If you're starting from zero, the math is absurdly in your favor. One hour in, six hours back. That's a trade worth making. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ Journaling is one of the lowest-cost, highest-return exercises anyone can do. Look at Einstein, Carl Jung, or almost any wildly successful person in history. They all had a journaling practice. I wanted something to help me end my days strong. After trying different evening routines, I found one that's both fun and sticky. Credit goes to my friend Dickie Bush for introducing it. Here's how it works: I use an app called JotForm ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/reh8hohmko03drc2/aHR0cHM6Ly93d3cuam90Zm9ybS5jb20v ) to create a simple daily survey. Every night, I answer these questions: Rate my day on a scale of 1-10. What are three good things that happened? What are three potential wins for tomorrow? What's one lesson I want to distill from today? What's one area I can improve tomorrow? What's my story of the day? And finally, I uploaded a photo from that day. This practice helps me recall things I'd normally gloss over and appreciate each day more. Finding a story every night has an unexpected benefit: it improves my storytelling and reminds me that life isn't monotonous. It's actually full of color. You'd be surprised at the stories that emerge when you look for them. Try it out for yourself. Might change your life. ------------------------------------ Client of the week - John, Executive ------------------------------------ ​ John is a 55-year-old executive who came in wanting to feel better, move easier, and finally take control of his health. Just 3 months in, he’s down 22.5 lbs, lost 4.75 inches off his waist, and is hitting new personal records in the gym. The biggest breakthrough? He went for his first run in years and was surprised to feel zero hip or knee pain. Here's how we did it: * Focused on smart strength training to improve muscle, mobility, and movement * Designed a meal structure that supported both weight loss and high performance * Built consistent habits that made healthy living automatic, even with a demanding schedule John’s not just lighter, he’s moving better, thinking clearer, and feeling like himself again. Amazing work, John! ​Are you an entrepreneur who wants results like John's? Click here to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/9qhzhnhd4ep6wnt9/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n )​ ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "You have to start taking baby steps, even though you know you’ll fall down. If you don’t begin the process—and you don’t fall down a lot—you’ll never walk." ​ ― From The Mindful Athlete by George Mumford and Phil Jackson What's one small step you can take to achieve your 2026 goals? Do that. Now. As promised, get healthier in under 4 minutes. - Dan PS: We've got 11 spots left for our Lean Body Mastery coaching group. If you're an entrepreneur or executive carrying 20+ extra pounds, that weight isn't just on your body. It's on everything. Less focus on your work. Less energy for your family. Less presence for the moments that actually matter. Another month won't fix it. Another year definitely won't. Drop the weight, and you don't just look better. You show up better. In the boardroom. At the dinner table. For yourself. We don't do cookie-cutter. We build a plan that fits your schedule, your travel, and your life. ​[Apply here if you're serious] ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/9qhzhnhd4ep6wnt9/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n )​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/8ghqhohow7l2dmtk/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/vqh3hrhomqpv0wcg/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/dpheh0hed20o63cm/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/owhkhqhwx0r6d6sv/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2/p8heh9h4rpz2o5fq/bWFpbHRvOj9ib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWlsJnN1YmplY3Q9Q2hlY2slMjB0aGlzJTIwb3V0 ) PS: You have referred 0 people so far ​ ---------- References ---------- * Zelicha H, Kloting N, Kaplan A, Yaskolka Meir A, Rinott E, Tsaban G, Chassidim Y, Bluher M, Ceglarek U, Isermann B, Stumvoll M, Quayson RN, von Bergen M, Engelmann B, Rolle-Kampczyk UE, Haange SB, Tuohy KM, Diotallevi C, Shelef I, Hu FB, Stampfer MJ, Shai I. The effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial. BMC Med. 2022 Sep 30;20(1):327. doi: 10.1186/s12916-022-02525-8. PMID: 36175997; PMCID: PMC9523931.​ * Veerman L, Tarp J, Wijaya R, Wanjau MN, Möller H, Haigh F, Lucas P, Milat A. Physical activity and life expectancy: a life-table analysis. Br J Sports Med. 2025 Feb 20;59(5):333-338. doi: 10.1136/bjsports-2024-108125. PMID: 39542739.​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2 ) | Update your profile ( https://preferences.convertkit-mail4.com/68uno49qwqf8h5z6nxrt0tp00q0kkh9hg44z2 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh60qm03a9hzdd4d33swh2kkqr/08hwh9h2n659mxtl/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28taG93LWktZ290LW15LWFicy1iYWNrLXdoaWxlLWVhdGluZy1waXp6YS1hbmQtZHJpbmtpbmctYWxjb2hvbA== )​ I just got my abs back at 46 years old. And no exaggeration, this was the easiest time I've ever had getting lean. I went from 190+ to 167 pounds, from a 36-inch waist to 29 inches. And I've got clearly visible abs for the first time in years. And I did it while eating pizza. Drinking alcohol. Having ice cream. Enjoying my favorite foods whenever I wanted. If you're wondering how I got here: After my 2nd daughter, the weight piled on, and old habits I thought I'd crushed came back. Stress from running multiple businesses, growing social media, being a present father and husband... it all added up. Yes, even fitness guys are human. After wallowing in self-pity and shame, I said enough is enough. I used the same system we use with our clients. Made it fun. Made it stick. Now... here we are. The best part? I didn't have to suffer, white-knuckle through cravings, or dread every meal. I just had to be patient and trust the process. How? I'll walk you through the entire system. But first, a warning: there's one reason 90% of people fail at this. It's not what you think. And it's not willpower. I'll explain at the end. ----------------------- The Nutrition Blueprint ----------------------- Pineapple on pizza is not a crime. This is the hill I will die on. First, I put a structure in place. I tracked my foods, hired one of our coaches for accountability, and ate on a schedule: * Breakfast within two hours of waking * A mid-meal around noon * Last meal at least three hours before bed Your body works on routine. Set up the right meal schedule, and you control hunger and appetite. After 6pm, I start my fast. Eating close to bed is a net negative for digestion and sleep. The framing matters. Tell your brain, "don't eat at night," and all it hears is "eat at night." But tell yourself, "I'm someone who fasts after 6pm" and it becomes identity. You're not resisting. You're just being you. This is one of the first things I work on with my clients. Not the meal plan. The mental framing. I followed the 90/10 rule: 90% whole, nutrient-dense foods. 10% whatever I wanted. This is how pizza fits. This is how the occasional drink fit. This is how the diet stayed sustainable all the way down to visible abs. The 2 non-negotiables: protein and fiber at every meal. At least 25-35 grams of fiber per day and 0.7 to 1 gram of protein per pound of bodyweight. These keep you full and preserve muscle while you're losing fat. I had a go-to breakfast I ate almost every day. Greek yogurt, frozen blueberries, psyllium husk, and whey protein. Looks like slop. Tastes delicious. Packed with protein and fiber. One less decision to make. Looks horrible but tastes delicious! One of the keys to sustainable dieting is having 3-5 meals you can just rely on. You don't have to think. You just eat. Finally, having a coach in my corner made all the difference. Our team eats these problems for breakfast every day. (Pun intended.) --------------------------------- The Training & Movement Blueprint --------------------------------- When I had a gym, I used weights and machines. No gym? No problem. I modified my workouts and made do with what I had. After 40, I've found that less volume and higher intensity work way better, especially when losing weight. High-volume programs tanked my recovery. I'd feel beat up and dread the gym. When I dropped the volume and made every set count, everything changed. I used the 2S Method ( https://986419df.click.convertkit-mail4.com/92ulx087w7anh60qm03a9hzdd4d33swh2kkqr/8ghqhohow6v2gptk/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tcy0ycy10cmFpbmluZy1tZXRob2Qtd2h5LTItc2V0cy1pcy1hbGwteW91LW5lZWQtdG8tYnVpbGQtbXVzY2xl ). Two working sets per exercise, both taken close to failure. That's where the growth happens. In a calorie deficit, you don't have recovery capacity for tons of volume, and because you have only 2 sets, you can go harder on the weights. Every session, I added more weight or reps. Same movements, consistent effort, relentless consistency. Outside the gym, 8,000 to 10,000 steps a day. Walking after meals. Walking meetings. I made walking a default for every bit of dead time I had. The best part about walking is that it doesn't spike your appetite like intense cardio. It doesn't trash your recovery. It just quietly burns calories while you live your life. As a bonus, you get more energy by moving your body. I did this while traveling internationally with my family. Bangkok, Vietnam, Hong Kong, Mexico. Different gyms, different food options. I adapted and worked with what I had. --------------------- The Bedtime Blueprint --------------------- This one's underrated for fat loss. I made sure I was getting eight hours with consistent sleep and wake times. Same time to bed, same time up, same routine. Your body likes repetition. Mess with it and your hunger hormones get thrown off. You'll be fighting cravings that have nothing to do with actual hunger. I also brought 2 sleep cheat codes with me: A sleep mask and mouth tape. Sleep mask improves the quality of sleep, and the mouth tape forces me to breathe through my nose. Last, I prioritized sun exposure during the day. There's research showing adequate sunlight helps improve sleep, regulate appetite, improves how your body uses calories. When I couldn't get enough sun, I supplemented with Vitamin D. ------------------ The Body Dashboard ------------------ Me and my travel scale. If you're not tracking, it's not a priority. Because I was traveling, I only tracked a few things: * Daily weight (7-day average to smooth out fluctuations) * Waistline (weekly) * Gym performance (volume and strength) * Nutrition (calories, macros, micros, fiber, protein) I was so committed to weighing myself daily that I brought a travel scale to Asia. I relied on the 7-day average and understood that fluctuations are a part of the game. Once you've seen that cycle enough times, it stops phasing you. It's like exposure therapy for the scale. This is one of our clients, Mike. Those peaks you see are weight increases. Getting lean is not a straight path down. Deal with it! Now, as you're getting lean, you DO NOT want to lose muscle. You gotta fight like heck to keep it or you're setting yourself back further than you think. I knew if I was hitting my protein intake and strength + volume was going up while the scale was going down, I knew I had a good chance of keeping it. That said, you're not going to be perfect. Your diet won't be perfect. Your workouts won't always go as planned. That's fine. As long as you're trending in the right direction, that's all that matters. ************************** What Actually Made It Easy ************************** Here's what nobody tells you: It takes about 6 months to reach your goal. And another 6 to 12 months to keep it. That second phase is where 90% fail. 6-week challenges don't work long term. 90 days start the process. But over a year? You give your hormones time to adjust. Your identity evolves. The new weight becomes your new normal. If you're someone who's already successful in other areas of life but can't seem to make this stick, it's probably not a knowledge problem. It's an identity, systems, and accountability problem. I kept asking myself one question throughout: What would the leanest, healthiest version of me do right now? Then I went and created systems around that version, got accountable, and executed. Most programs hand you a meal plan and a workout split and hope for the best. That's why most programs fail. With my clients, we start with identity, not food. We build the new version of you first. Then we add the systems and accountability that make it permanent. That's why this was the easiest time I've ever had getting lean. More importantly, I now have a system that keeps me here for life. Onward and upward. 🚀 - Dan PS: I'm starting a new Lean Body Mastery coaching group for February. If you are an entrepreneur who has 15 or more pounds to lose... You may be surprised to see what can happen :) If you have 20+ pounds to lose... you're sitting on a gold mine of untapped energy, focus, and performance. In the group, my team and I will get to work with you to lose weight without spending hours in the gym or giving up your favorite foods. I have an amazing collection of case studies from entrepreneurs from dozens of different industries... and I'd love to work with you. Just reply with "RESULTS" and I'll send you the details. PPS: We're only taking 20 clients in February. Once the spots are filled, that's it until March. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/92ulx087w7anh60qm03a9hzdd4d33swh2kkqr ) | Update your profile ( https://preferences.convertkit-mail4.com/92ulx087w7anh60qm03a9hzdd4d33swh2kkqr ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w/3ohphkh3xm3gmmsr/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWphbnVhcnktMzB0aC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * Stop skipping this meal if you want to be lean and build muscle * The metabolic red flag behind 5 major diseases * A book that changed my life Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w/n2hohvhv2qv0q0u6/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ). You're carrying 20+ pounds you don't want. It's killing your energy. Fogging your brain. Making you show up worse in the boardroom, living room, and bedroom. You already know what to do. You just can't execute while running a business. We'll show you how to drop the weight and reclaim your edge in a way that makes you better at business, not worse. -->Book Your Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w/n2hohvhv2qv0q0u6/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ) Book Your Result Accelerator Call ( https://www.dango.co/privatecoaching ) Hey friend, The other day, one of our clients graduated from our High Performance Academy. She's dropped close to 30 pounds and improved her energy levels, focus, and clarity. But there was something she noted that I said in a mastermind call I was conducting. ​ In short, I told the group (and her), "It doesn't matter when you lose weight. Take as long as it takes." In fact, I'll take this a step further and say that the slower you go, the healthier and more sustainable it will be. From a physical perspective, you allow your hormones to regulate specifically leptin and ghrelin because if you lose weight too fast, these will rebound and cause you to increase hunger and appetite. From an identity perspective, you are allowing yourself to make mistakes, to be flexible, and to give yourself the time to mold your identity to the new body you are creating. While everyone is trying to change themselves in the 6-week challenge or in 90 days, that's a great strategy if you want to lose the weight and put it back on just as fast I actually say you have to do the opposite. You want to take your time with this, you want to get some support as well, because the longer you take, the more these results will stick. Now I know about you, but I want to get in shape once and keep it for the rest of my life. So, if you're trying to get healthy, take it slow and take as long as it takes. ***************************** Here is your 4 Minute Friday: ***************************** ---------------------------------------------------------------- 1. Stop Skipping This Meal If You Want To Be Lean & Build Muscle ---------------------------------------------------------------- ​ A 2025 study looked at over 17,000 young adults and tracked how often they skipped breakfast, then measured their body composition. The findings were clear: people who skipped breakfast 4 or more days per week had higher body fat and higher rates of obesity than those who ate breakfast regularly. But what stood out to me was that men who skipped breakfast frequently had lower muscle mass and lower fat-free mass overall. Women didn't see the same drop in lean mass, but they did have significantly higher odds of obesity. This was a cross-sectional study, so we can't say skipping breakfast caused these differences. But the pattern is consistent with other research showing that meal timing affects how your body partitions nutrients. I call it the Double Whammy Effect: What I've found with clients is that those who skip breakfast tend to overeat at night. They also tend not to gain as much lean mass as those who eat within 1-2 hours upon waking. Breakfast is about hunger management, circadian alignment, and gaining muscle. From my experience (and plenty of studies), it is the most important meal of the day. That's why Lean Body 90 includes an exact meal timing protocol. No guessing when or what to eat to build muscle and burn fat. See the system ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w/wnh2hghqm7q672u7/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkw ). ------------------------------------------------- 2. The Metabolic Red Flag Behind 5 Major Diseases ------------------------------------------------- The vicious insulin resistance flywheel Researchers followed 208 healthy, non-obese adults for about six years and tracked who developed heart disease, stroke, cancer, diabetes, or hypertension. The results were striking. They divided participants into three groups based on insulin resistance at the start of the study. The most insulin-resistant group accounted for 28 of the 40 disease events. The intermediate group had 12 events. The most insulin-sensitive group? Zero events. Not one. It's important to note that this wasn't a study of sick or overweight people. These were healthy adults with normal BMIs. Yet insulin resistance alone predicted who would get sick years later, even after adjusting for other risk factors. Something I realized, looking at the blood work of thousands of clients, is that most people are walking around more insulin resistant than they think, and being insulin sensitive might be one of the most underrated markers of long-term health. The good news is we can change this. Strength training, walking after meals, better sleep, reducing processed carbs, and getting your body metabolically healthy ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w/reh8hohmkdmzdgi2/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtc3RlcC1ieS1zdGVwLWd1aWRlLXRvLWJlY29taW5nLW1ldGFib2xpY2FsbHktaGVhbHRoeQ== ) can all improve it. You don't need to be overweight to be insulin resistant. And fixing it early might be one of the best investments you can make in your future health. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ This book felt like it was speaking directly to me. Ever since I started growing my social media and business in 2020, it's been one responsibility stacked on top of another. More projects, more commitments, more "Yes's". ​Unhinged Habits ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w/8ghqhohowdond7hk/aHR0cHM6Ly9hbXpuLnRvLzNZbjgwaXM= ) was a reminder that I need to be more ruthless with my time and say no to far more than I say yes to. The core insight of the book is this: We aren't overwhelmed because you need to do more. We're overwhelmed because we haven't removed enough. Real freedom comes from ruthless editing, not relentless adding. Two ideas stood out to me. The first is the "Slinky Effect," which is when habits and commitments accumulate so gradually that we stop noticing them altogether. The second is his concept of "8:4 seasons," which ditches the myth of balanced progress for intentional cycles of focus and renewal. If your calendar is full but your life feels empty, this one's for you. Grab it over here ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w/8ghqhohowdond7hk/aHR0cHM6Ly9hbXpuLnRvLzNZbjgwaXM= ). -------------------------------------------------- Client Of The Week - Thomas Hockaday, Entrepreneur -------------------------------------------------- ​ Thomas is an entrepreneur who struggled with late nights, frequent drinking, and inconsistent routines. In just 12 weeks, we dropped nearly 30 lbs, took 6 inches off his waist, and completely transformed the way he approached his health. He’s now moving with ease and feeling stronger than ever. Here's how we did it: * We helped him cut back from 3–4 drinks a night to just 1–2 per week * His workouts were short, strength-focused, and consistent * Most importantly, we built a routine that fit his busy lifestyle, making the results sustainable The best part? Thomas embraced the process and showed up every day, even when it wasn’t perfect. Amazing work, Thomas! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w/n2hohvhv2qv0q0u6/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n )​ ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "Any time you sincerely want to make a change, the first thing you must do is to raise your standards. ​ When people ask me what really changed my life eight years ago, I tell them that absolutely the most important thing was changing what I demanded of myself. ​ ― Anthony Robbins I want you to make a list: * What are all the things you no longer accept in your life? * What things will you no longer tolerate? * What are all the things you aspire to become? For a full week, I want you to follow that list and act from the person you are becoming. You might be surprised at what happens. As promised, get healthier in under 4 minutes. - Dan PS - New here? Lean Body 90 ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w/wnh2hghqm7q672u7/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkw ) shows you how to burn fat and build muscle in under 90 minutes per week. 3100+ high performers have used it. Learn more ( https://986419df.click.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w/wnh2hghqm7q672u7/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkw ). ---------- References ---------- * Kim E, Choi K, Jeong SM, Joh HK. A cross-sectional study of breakfast skipping and body composition among young adults. Korean J Fam Med. 2026;47(1):37-45. doi: 10.4082/kjfm.24.0217​ * Francesco S. Facchini, Nancy Hua, Fahim Abbasi, Gerald M. Reaven, Insulin Resistance as a Predictor of Age-Related Diseases, The Journal of Clinical Endocrinology & Metabolism, Volume 86, Issue 8, 1 August 2001, Pages 3574–3578, https://doi.org/10.1210/jcem.86.8.7763 ​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w ) | Update your profile ( https://preferences.convertkit-mail4.com/xmu6l8x9v9u6hpkm0onu6i2q34zllfnhdrr0w ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5xm3dla2ipedgnkkh9hg44z2/g3hnh5hmgx4r8mbr/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28taS1tLTQ2LWhlcmUtcy10aGUtaGVhbHRoLXN0YWNrLXRoYXQtbGV0cy1tZS1vdXR3b3JrLTI1LXllYXItb2xkcw== )​ When I was 26, I was a high school dropout. Overweight. Directionless. I had just discovered the gym, but I was so exhausted that I needed naps just to get through the day. I didn't have the energy to change my life. I barely had the energy to imagine a different one. Now I'm 46. I run multiple businesses, coach high-performing business owners ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5xm3dla2ipedgnkkh9hg44z2/9qhzhnhd4no0vzt9/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ), create content daily, and do all while raising a family. And guess what? By 6 pm, I still have energy left over. The wild thing is, I have more energy now than my 26-year-old self ever did while having 10x the responsibilities. It's not some hack I discovered. It's having better health protocols. In today's newsletter, I want to share the protocols I use every single day to perform at my best. And it starts the night before. -------------------- The Evening Protocol -------------------- ​ Once the sun goes down, the blue light blockers go on. Every screen, every light in the house gets dimmed. Blue light after dark destroys your melatonin production, which destroys your sleep quality, which destroys your next day. This isn’t optional. Around 6 pm, I usually take a quick shower and put on some facial moisturizer and eye cream to keep my skin looking handsome (more on this in a future newsletter). Before bed, I do a five-minute brain dump. Three tasks for tomorrow, one win from today, one point of tension I’m holding onto, and one gratitude. Got this from my friend Sahil, and it empties my brain onto paper, so I’m not lying in bed running through my to-do list. I read to my kids before they sleep. This shifts me out of work mode and into presence mode. By the time they’re asleep, my nervous system has downshifted. It’s also great for their brains #winwin Then I engineer the sleep environment. Room temperature is 71-73 degrees. Sleep mask on. Mouth tape. Yes, mouth tape sounds insane. But it forces nasal breathing, which keeps you in deeper sleep longer. I was skeptical. Then I tried it for a week, found it improved the quality of my sleep, and never went back. My phone charges in another room. Not across the room. Another room entirely. -------------------- The Morning Protocol -------------------- ​ I wake up between 5 and 5:30 am. Before my kids wake up. This is my time. For the first 45 minutes, I don’t touch my phone. No email. No Slack. No social media. The moment you check your phone, you hand control of your brain to someone else. The first thing I do is try to get natural sunlight into my eyes. This resets your circadian rhythm. It tells your body we’re awake, start producing cortisol, let’s go. If you’re waking up groggy every day, this alone will change your life. Morning sunlight is the most underrated performance enhancer on the planet. And it’s free. Since it's winter, and I'm living in Mexico, this can't happen til 7 am, so I do the following: I meditate in front of my red light panel for 15 minutes. Red light therapy increases mitochondrial function, which helps your cells produce more energy. I stack it with mindfulness, so I’m getting the physical and mental benefits at the same time. Btw, I'll do an entire newsletter on the 30-day test using red light therapy. The results were crazy, and can't wait to share that with you. After that, I drink water with electrolytes. Not coffee first. Water first. You wake up dehydrated. Fix that before you add caffeine. When I make my coffee, I add 400mg of L-theanine to it. L-theanine smooths out the caffeine. You get the focus without the jitters or the crash. Here’s my morning supplement stack: 10-15 grams of creatine (not 5 grams like most people say), omega-3s for brain health and inflammation, collagen for joints and gut health, CoQ10 for cellular energy production, and vitamin D if I’m somewhere without sun. Then I do two hours of deep work. No calls. No meetings. No interruptions. This is when I do my hardest thinking. ---------------------- The Afternoon Protocol ---------------------- ​ When I get back to my desk, I step on my under-desk treadmill. Light walking at 2-3 miles per hour while I work. Walking after eating regulates your blood sugar. It prevents the afternoon crash. And because I’m baking steps into my work, I’m not relying on finding time to exercise later. It just happens. Also, I use an app called Wispr flow ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5xm3dla2ipedgnkkh9hg44z2/3ohphkh3xve05zir/aHR0cHM6Ly93aXNwcmZsb3cuYWkv ) to do work. It's a talk-to-text app that allows me to get writing done while walking. Incredible tool I use every day. By the end of the day, I’ve walked 8,000 to 12,000 steps without ever “going for a walk.” After each deep work session, I take a 15-minute break. I go outside. No phone. This sounds simple, but most people don’t do it. They finish one task, immediately start another, and wonder why they’re fried by 3 pm. The breaks are part of the system. They’re not wasted time. They’re what let me sustain output for 10+ hours. I work out around 1 pm. This is when I’m strongest. I’ve tested morning workouts, but my strength peaks in the early afternoon. I don’t fight my biology. I work with it. -------------- Why This Works -------------- These protocols aren't random. They're optimized for my lifestyle. Your body thrives on the right routine. When it knows when to wake up, when to eat its first meal, when to walk, when to do deep work, and when to wind down, it naturally attunes itself to that schedule. Your hormones align. Your energy peaks when you need it. Your recovery happens when it should. Most of what I do is science-based. But science-based DOES NOT mean adherence. The best protocol in the world is useless if it doesn't fit your lifestyle. Maybe you can't work out at 1 pm. Maybe you have young kids who wake up before you do. Maybe your work requires evening calls across time zones. What works for me might not work for you. And that's the point. This is why the protocols we set up for the business owners in our coaching program ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5xm3dla2ipedgnkkh9hg44z2/9qhzhnhd4no0vzt9/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ) are all customized to fit their lifestyles. Everyone is different. The principles stay the same, but the application has to match how you actually live. We had a client recently. Founder, mid-40s, running a $10 million company. He came to me exhausted. Gaining weight. Foggy by noon. His business was growing, but his body was failing. We didn’t overhaul everything at once. We started with three things: morning sunlight, walking after meals, and exercise first thing in the morning because that was the only time he could get it in. That’s it. Three changes. Within three weeks, he told me he had more energy and focus at 5 pm than he used to have at 12 pm. Within three months, he’d dropped 23 pounds and had better energy levels than he did in his 20s. ------------------- What You Can Do Now ------------------- The stack I showed you today is the full picture. This is what I do. But you don’t need the full picture to start. Also, keep in mind that I'm not a robot. Sometimes things change, environments differ, and I must adapt. The key is to focus on the big rocks that keep you energized and sane, and not to stress about being so rigid. So pick one thing from each section. Evening, morning, afternoon. Start there. Build momentum. Add more over time. The goal isn’t perfection. The goal is a system that compounds. Until then, onward and upward. 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5xm3dla2ipedgnkkh9hg44z2/n2hohvhv2ezm9eu6/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5xm3dla2ipedgnkkh9hg44z2/n2hohvhv2ezm9eu6/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5xm3dla2ipedgnkkh9hg44z2/48hvhehmwk4vdwfx/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 487,311+ subscribers​ ( https://986419df.click.convertkit-mail4.com/68uno49qwqf8h5xm3dla2ipedgnkkh9hg44z2/wnh2hghqm8en2ns7/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/68uno49qwqf8h5xm3dla2ipedgnkkh9hg44z2 ) | Update your profile ( https://preferences.convertkit-mail4.com/68uno49qwqf8h5xm3dla2ipedgnkkh9hg44z2 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d/p8heh9h4r4042lfq/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWphbnVhcnktMjNyZC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The best body fat level for optimal health * New study on the 1-year life extension that takes 7 minutes * How to change your life in a day Hey friend, I just spent a whirlwind of a weekend in Mexico with my annual mastermind trip with a group I'm a part of called The Frontier Club. I've invested in this mastermind for the past 13 years, and every year I make it a point to hit the annual gathering. The reason is simple. As an entrepreneur, you can get really lonely. And aside from business, I want to connect with people who care about their health, their families, and living life on a higher level. It's also a reset and a reminder of the standards I want to keep. I'm grateful for this group, and I hope you've found your tribe, too. ***************************** Here is your 4 Minute Friday: ***************************** --------------------------------------------- 1. The Best Body Fat Level For Optimal Health --------------------------------------------- ​ No one wants to admit this, but there's a range of body fat where you're lean enough to avoid metabolic problems without wrecking your hormones or immune system. For men, that sweet spot is around 12-18%. For women, it's higher: roughly 25-32%. For clients aged 35-50, we target the lower end of these ranges (men 12-15%, women 25-30%). This gives them a solid foundation while leaving flexibility for diet and lifestyle. Large cohort studies show a U-shaped mortality curve. Too much body fat raises your risk of heart disease and diabetes. Too little raises your risk of frailty, hormonal dysfunction, and weakened immunity. The goal isn't stage-lean. It's healthy-lean. By age, the data suggests: men should aim for 12-15% in their 20s-30s, 14-18% in their 40s-50s, and 16-20% at 60+. Women should aim for 25-30%, 28-32%, and 30-34%, respectively. One caveat: these ranges don't account for muscle mass (FFMI), which affects how lean you can sustainably stay. A healthy body fat level won't optimize everything, but it protects you from most problems caused by carrying too much fat. Btw, if you're an entrepreneur wondering where you actually fall in these ranges, and more importantly, how to get there, that's exactly what we map out on a Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d/x0hph6heke6ep7f5/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ). ------------------------------------------------- 2. The 1-Year Life Extension That Takes 7 Minutes ------------------------------------------------- ​ A new study found something that should make anyone feel hopeful about getting healthier. For people with the worst habits, 3 tiny changes added up to an extra year of life: * Adding 5 more minutes of sleep * Adding 2 more minutes of movement a day * Eating an extra half serving of vegetables That's it. Seven minutes and a few bites of broccoli 😁 The study tracked nearly 60,000 adults and found that these micro-improvements worked better together than any single big change alone. The combined effect was greater than the sum of its parts. Physical activity was the biggest driver. Once people hit around 22 minutes of moderate movement daily, benefits became clearly visible even when sleep or diet weren't perfect. The takeaway I tell coaching clients is you don't need a complete lifestyle overhaul. Stack small wins across sleep, movement, and food. They compound. The best part is that they contribute to them performing at their best every single day. Positive changes compound, and every little improvement helps. ***************************************************************** ❤️ Things I Love: Dan Koe's "How To Fix Your Entire Life In 1 Day." ***************************************************************** DAN KOE--> @thedankoe http://x.com/i/article/2010742786430021632 ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d/kkhmh6hnznqn5lfl/aHR0cHM6Ly94LmNvbS90aGVkYW5rb2Uvc3RhdHVzLzIwMTA3NTE1OTIzNDYwMzA0NjE_cz0yMA== ) 4:31 PM • Jan 12, 2026 40789 Retweets 278752 Likes Read 7786 replies ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d/kkhmh6hnznqn5lfl/aHR0cHM6Ly94LmNvbS90aGVkYW5rb2Uvc3RhdHVzLzIwMTA3NTE1OTIzNDYwMzA0NjE_cz0yMA== ) ​ I know Dan Koe personally. He's a friend (who just happens to have a name that rhymes with mine), and the way he lives is one of absolute focus and vision. While I don't believe one can transform their entire life in a single day, what Dan provides here is a system for bridging the gap between where you are now and achieving your biggest vision. The core insight is this: You aren't where you want to be because you aren't yet the person who would be there. Real change requires changing your identity, not just your actions. Dan lays out a full protocol: morning excavation of your hidden motives, daytime pattern interrupts, and an evening synthesis to create what he calls your "video game" for life, complete with missions, quests, and what's at stake. It went viral for good reason. I recommend reading it. ----------------------------------------- Client Of The Week: Brandon, Entrepreneur ----------------------------------------- ​ Brandon is an entrepreneur who struggled with hitting the gym and eating healthy. He wanted to get in shape so he'd become a better dad for his kids and become a better husband for his wife. In one year, he dropped 120 pounds, lost 10 inches from his waistline, and his energy levels are through the roof! Since then, he's become a better parent, husband, and businessman by getting in the healthiest shape of his life. Here's how we did it: * We did full-body strength training workouts 3x a week, focusing on using progressive overload to build muscle while burning fat * We walked every single day. 10k steps. Did this as a habit, and it turned out to be one of his favorite parts of the day * We had him go from eating his emotions to using food as fuel. High-protein and nutrient-dense foods served as the gas to crush his goals and improve his energy levels. The best part is he's not dragging his feet anymore and has so much energy that he's running circles around his kids while growing his revenue. ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d/x0hph6heke6ep7f5/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote To Finish Your Week Strong ------------------------------------ “Start becoming the person you want to be, and eventually you'll look back at the person you were.” ​ ― Anonymous For the next three days, I want you to do a little experiment. I want you to act as the person you aspire to be. How does this person think? What are the actions they take? What investments do they make? What behaviors do they have? I want you to walk through life as if you are this person already. In order to get new results, we must become someone new. The best way I know how to do that is to already act as if you are that person. As promised, get healthier in under 4 minutes. Done waiting to get your body fat levels healthy? Reply back to this email with "RESULTS" to see if you qualify for coaching. - Dan Ps. Now that I know it'll add a year to my life, I'm about to over-index on this meal ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d/25h2hoh3l3z384t3/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdvL3N0YXR1cy8xNjMzNjU1MDk4OTY1NjUxNDU3 ) asap. ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d/qvh8h7hded5d4nbl/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d/g3hnh5hmgm5mlxhr/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d/3ohphkh3x3l320br/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d/n2hohvhv2vpvxqu6/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d/48hvhehmwmemp8hx/bWFpbHRvOj9ib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWlsJnN1YmplY3Q9Q2hlY2slMjB0aGlzJTIwb3V0 ) PS: You have referred 0 people so far ​ ---------- References ---------- * Joint association between body fat and its distribution with all-cause mortality: A data linkage cohort study based on NHANES (1988-2011). Dong B, Peng Y, Wang Z, Adegbija O, Hu J, et al. (2018) Joint association between body fat and its distribution with all-cause mortality: A data linkage cohort study based on NHANES (1988-2011). PLOS ONE 13(2): e0193368. https://doi.org/10.1371/journal.pone.0193368 * Minimum combined sleep, physical activity, and nutrition variations associated with lifeSPAN and healthSPAN improvements: a population cohort study. Koemel, Nicholas A. et al.eClinicalMedicine, Volume 0, Issue 0, 103741 Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d ) | Update your profile ( https://preferences.convertkit-mail4.com/38ugd6k7l7bkh2xgezri0t4qd8onns7h5007d ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/r8ux9v2464aoh3k4vrqu0idovqm66h7h38870/p8heh9h4r7pgw2aq/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tcy0ycy10cmFpbmluZy1tZXRob2Qtd2h5LTItc2V0cy1pcy1hbGwteW91LW5lZWQtdG8tYnVpbGQtbXVzY2xl )​ In the 1970s, bodybuilding had a simple formula: more sets, more exercises, and more hours in the gym. Arnold was training twice a day, Franco Columbu lived in the weight room, and the consensus was that if you wanted to build muscle, you had to spend long hours and grind. Then there was a mad scientist named Mike Mentzer ( https://986419df.click.convertkit-mail4.com/r8ux9v2464aoh3k4vrqu0idovqm66h7h38870/x0hph6hek749vza5/aHR0cHM6Ly9lcy53aWtpcGVkaWEub3JnL3dpa2kvTWlrZV9NZW50emVy ). While everyone else was doing 20+ sets per body part, Mentzer was doing 2 sets. While others were spending 2-3 hours of training, he was in and out of the gym in 40 minutes. People thought he was crazy. He ended up placing third at the 1979 Mr. Olympia with the first perfect score in history. His philosophy was simple: "You can train hard, or you can train long, but you can't do both." Once a muscle is fully stimulated, additional sets aren't just unnecessary; they're counterproductive. Your body doesn't care about volume; it cares about intensity. --------------------- My 6 Month Experiment --------------------- I've been testing what I call the 2S Training Method for the past six months. The premise is simple: * Two hard sets per exercise * 6-10 reps per set * 3 minutes of rest * Push close to failure * Hit each major muscle 2x per week When I first tried it, my brain kept telling me that I wasn't doing enough. Years of conditioning made me feel like I was going to lose muscle. But the results told a different story: I've hit PRs on my main lifts, my muscle definition has improved, and the last DEXA scan I took showed that, even while cutting, I gained 1.6 pounds of lean mass. And the coolest part is my body actually feels good. It is great for recovery. And I find myself hitting the gym fresh each session. The best part is I don't have to spend 60-90 minutes in the gym. I do only 30-40 minutes, three days a week. This approach has given me better results with less time, less fatigue, and more excitement to actually show up. ---------------------- What The Research Says ---------------------- Science is starting to catch up to what Mentzer was preaching. Meta-analysis showed that the relationship between volume and muscle growth is logarithmic. Most of the benefit comes from the first few hard sets per muscle, after that, you're just mostly just accumulating fatigue. Research on proximity to failure shows that hypertrophy improves as sets are taken close to failure, provided that you can recover. A randomized trial found that doing a single set of nine exercises twice per week produced meaningful muscle and strength gains in trained lifters, whether sets were taken to failure or stopped at about 2 reps in reserve. This is the key insight: low volume lets you push every set hard without the overtraining risk that comes with combining failure training with high volume. ----------------------- How The 2S Method Works ----------------------- Here's the structure I've been using: You train three days per week, full-body sessions. Monday, Wednesday, and Friday are my training days. You want at least one day of rest in between to facilitate recovery. You want to focus on the core 6 compound movement patterns: squat, hip hinge, vertical push, vertical pull, horizontal push, and horizontal pull. I won't get into actual exercise prescriptions, as everyone is different and responds to different exercises based on their body proportions and needs. For each exercise, perform two working sets of 6-10 controlled reps. Rest 3 minutes between sets. Take each set close to failure. You want at least 0-2 reps in reserve. Progression is built into the rep range. Hit 10 good reps? Add weight next time. Stuck at 6-7 reps? Keep the weight and chase one more rep. Last, you want to be hitting each major muscle at least twice per week. That's it, that's the whole system. --------------- Who This Is For --------------- First off, let me get this out of the way that this type of training is gender neutral. Men and women can use it to build muscle, boost metabolism, and perform at a high level regardless of their age. The 2S Method works well if: You're over 35 and want to build muscle without feeling wrecked for days. You have limited time and need sessions under 45 minutes. You're willing to train truly hard when it's time to work, and you can accept that more isn't always better. --------------- Understand This --------------- This isn't a hack or a shortcut. It's a philosophy: train hard, not long, and let recovery do the rest. Mentzer knew this decades ago. The research supports it now. And after six months of testing it myself, I'm convinced. Sometimes the person doing half the work gets better results. Not because they're lazy. Because they're smart. This is exactly how we structure training for coaching clients: minimum effective dose, maximum results. If you're a business owner or exec who wants help implementing this instead of just reading about it, reply 'RESULTS' and we'll see if you're a fit. Talk soon, - Dan Ps. This type of training seems to work really well ( https://986419df.click.convertkit-mail4.com/r8ux9v2464aoh3k4vrqu0idovqm66h7h38870/kkhmh6hnz9o603fl/aHR0cHM6Ly93d3cuaW5zdGFncmFtLmNvbS9wL0RUSzVZS1ZFZUVMLz9pbWdfaW5kZXg9MQ== ). I'm just saying. References * Brad J. Schoenfeld, Dan Ogborn & James W. Krieger (2017) Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis, Journal of Sports Sciences, 35:11, 1073-1082, DOI: 10.1080/02640414.2016.1210197 * Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Med. 2023 Mar;53(3):649-665. doi: 10.1007/s40279-022-01784-y. Epub 2022 Nov 5. PMID: 36334240; PMCID: PMC9935748. * Hermann T, Mohan AE, Enes A, Sapuppo M, Piñero A, Zamanzadeh A, Roberts M, Coleman M, Korakakis PA, Wolf M, Refalo M, Swinton PA, Schoenfeld BJ. Without Fail: Muscular Adaptations in Single-Set Resistance Training Performed to Failure or with Repetitions-in-Reserve. Med Sci Sports Exerc. 2025 Sep 1;57(9):2021-2031. doi: 10.1249/MSS.0000000000003728. Epub 2025 Apr 18. PMID: 40249908. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/r8ux9v2464aoh3k4vrqu0idovqm66h7h38870 ) | Update your profile ( https://preferences.convertkit-mail4.com/r8ux9v2464aoh3k4vrqu0idovqm66h7h38870 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/7qh7h8h9d88p3wtz/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWphbnVhcnktMTV0aC0yMDI2 )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * What I've learned from avoiding wearables * How to avoid weight regain after Ozempic (and what to do about it) * My favorite protein bar on the planet Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/p8heh9h4rdd58rsq/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/p8heh9h4rdd58rsq/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/p8heh9h4rdd58rsq/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ) Click here to apply for body transformation coaching ( https://www.dango.co/privatecoaching ) Hey friend, I'm writing this 35,000 feet in the air, somewhere over the Pacific, heading home from Hong Kong. This trip through Asia was incredible. I got to meet so many new people, entrepreneurs, coaches, and readers of this newsletter. And something clicked for me while I was there. I kept thinking about the "third guest theory." It's this idea that in every conversation, there are actually three people present: you, the other person, and your own self-consciousness. Most of us spend way too much time with that third guest. Worrying about how we're coming across. Thinking about what to say next. Running our internal highlight reel. So I tried something different. I walked into every new conversation with one goal: make it entirely about them. The result? Some of the most fulfilling conversations I've had in years. Here's the thing. I already know myself. I've spent decades with my own thoughts, stories, and opinions. But I only get one shot to learn about this person in front of me. When you stop performing and start listening, conversations stop being exhausting and start being energizing. Something to think about next time you meet someone new. Now let's get into this week's goodies... ***************************** Here is your 4 Minute Friday: ***************************** -------------------------------------------------------- 1. What Happened When I Ditched My Wearable for 3 Months -------------------------------------------------------- ​ My Apple Watch died during a surf session. I was going to replace it, but decided to try something different: life without a wearable. For six years, I've tracked everything. Apple Watch, Oura, Whoop, Fitbit. And it helped. My sleep improved. I hit my step goals. I became more aware of my health. But I also started outsourcing how I felt to a number. Bad HRV? Must be tired. Low recovery score? Better take it easy. I was checking my wrist before checking in with my body. Three months later, I've noticed something shift. I'm more in touch with how I actually feel. A rough night of sleep doesn't derail my day because no device told me it should. I'm not anti-wearable. I'll probably bring one back at some point, just not strapped to me 24/7. But I've realized I don't want a gadget telling me how to feel about my own body. ----------------------------------------- 2. Why Weight Comes Back On After Ozempic ----------------------------------------- ​ GLP-1 drugs are everywhere. But here's what most people aren't told: what happens when you stop. A new review of over 9,000 people found that after quitting Ozempic or Mounjaro, most regained all the weight they lost within 1.5 years. The drugs work while you're on them. People dropped an average of 33 pounds. But when the drug stops, the appetite suppression stops too. Hunger and cravings come back fast, and most people aren't ready for it. But the real problem is that weight regain after stopping these drugs is 4x faster than after a behavioral program built on eating and exercise habits. Too many people use GLP-1s as a shortcut. They lose weight, but they also lose muscle. They never build habits. Then the drug ends, and everything comes back. Now, if our clients take something like Ozempic, we pair it up with our GLP-1 Protocol. When combined with the right workouts, nutrition, sleep, and movement systems, we put them in a great position to avoid weight regain because they have the right behaviors to keep the weight off. If you're considering a GLP-1, go in with eyes open. For many people, it's a lifetime commitment. And if you're not ready for that, then habits have to come first. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ David is a protein bar that redefines what's possible. It gives you 28 grams of protein in just 150 calories with zero sugar or unnecessary fillers. There is no protein bar that comes close. Let’s compare: The average protein bar: 20g protein / 350+ calories / 20g+ sugar The David Protein bar: 28g protein / 150 calories / 0g sugar With 40% more protein, 57% fewer calories, and zero sugar, David offers a superior protein boost in a convenient, portable form. The science-backed formula ensures you get the essential nutrients your body craves, without compromising on taste or nutrition. ​David​ ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/e0hph7h7meew5oi8/aHR0cHM6Ly9kYXZpZHByb3RlaW4uY29tL3BhZ2VzL21lZXQtZGF2aWQ_cGI9MCZ1dG1fY2FtcGFpZ249MDkxMjIwMjUmdXRtX21lZGl1bT1uZXdzbGV0dGVyJnV0bV9zb3VyY2U9ZGFuZ28= ) is not just another protein bar, it's becoming the future of protein. I personally eat them as a snack between meals to easily increase my protein intake Whether you're at the gym or on the go, this bar provides the ultimate balance of high-quality protein and low-calorie efficiency. Click the link below to try David today ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/e0hph7h7meew5oi8/aHR0cHM6Ly9kYXZpZHByb3RlaW4uY29tL3BhZ2VzL21lZXQtZGF2aWQ_cGI9MCZ1dG1fY2FtcGFpZ249MDkxMjIwMjUmdXRtX21lZGl1bT1uZXdzbGV0dGVyJnV0bV9zb3VyY2U9ZGFuZ28= ) — and when you buy 4 boxes, you’ll get the 5th one free. You can also find David Protein at Vitamin Shoppe and other retailers across the U.S. Click here ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/qvh8h7hdevv2e4il/aHR0cHM6Ly9kYXZpZHByb3RlaW4uY29tL3BhZ2VzL3N0b3JlLWxvY2F0b3I= ) to find one near you. ------------------------------------------------- Client of the week - Steve Claridge, Entrepreneur ------------------------------------------------- ​ Steve is an entrepreneur who lost his body when he started his company. He struggled with doing workouts consistently, accountability, and having a solid plan to lose the gut. In one year, we lost 33 lbs and gained 4 lbs of lean mass while increasing his energy and focus. Here's how we did it: * Focused primarily on strength training to build and maintain muscle as we get leaner * Managed his nutrition by creating a set of 7 meals he could cook on his own to keep his calories and protein in check * We put the main focus on behavior and identity change, so weight loss became an inevitable outcome The most important thing is that his confidence levels are higher than ever before, and that has translated into more success in his agency business. ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/p8heh9h4rdd58rsq/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ “If you don’t have time to do it right, when will you have time to do it over?” ​ ― John Wooden Something a mentor told me that's stuck with me to this day: The long way is the shortest path. As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/n2hohvhv2gg52ob6/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/n2hohvhv2gg52ob6/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/e0hph7h7meewmot8/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 477,110+ subscribers​ ( https://986419df.click.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge/7qh7h8h9d88pd7iz/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? 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Weight regain after cessation of medication for weight management: systematic review and meta-analysis BMJ 2026; 392 :e085304 doi:10.1136/bmj-2025-085304​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge ) | Update your profile ( https://preferences.convertkit-mail4.com/zlu5o6l303snhk5wr5qamtwokq500b6hk44ge ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/8kuwprkx0xsoh2wl9wzf4tk6pm399h3hz332v/l2hehmhlq5z637t6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tZXhhY3Qtc3lzdGVtLXRvLWxvc2UtMzAtcG91bmRzLWluLTkwLWRheXMtd2l0aG91dC1kb2luZy1jYXJkaW8= )​ Chris came to me frustrated. He's making a good living, raising three kids, and achieving his business goals, but he was never able to stick to a diet for more than two weeks. "I know what to do," he told me on our first call, "I just can't seem to do it." When we looked at what Chris was doing, we told him that he didn't have a motivation problem; he had a systems problem. After making some changes to his health, we were able to drop 33 pounds while adding 3 pounds of muscle. ​ Even better, he dropped 50% of his visceral fat along the way while improving his bloodwork: ​ So, in today's newsletter, I want to take you through the protocol we used to help Chris and our clients burn fat, build muscle, and improve their performance. You ready? Let's go 🔥 ****************************************************** The System That Helped Chris Lose 33 Pounds In 90 Days ****************************************************** ​ Most people approach fat-loss like they're starting a new project. All energy, no structure. They white-knuckle calories, do random workouts, skip meals, then they'll read at night, and then "start over" again on Monday. Even if they do get results, they end up losing muscle, which ruins their metabolism. Chris was doing the same thing. He'd go hard for a week, crash, then spend the next month recovering from the guilt spiral. So we stopped treating his body like a willpower test and started treating it like a system I call The High Performance Flywheel™ The system has five parts: * Fuel Architecture * Strength Training * Step Automation * KPI Tracking * Identity Upgrade Each one has a specific job. And they work together. ----------------- Fuel Architecture ----------------- This is where most people overcomplicate things. They think fat loss means no carbs, no restaurants, no life. That's not what we're doing. Fuel architecture means designing a simple structure that your body can run on. For Chris, that meant focusing on two numbers: calories and protein. Calories create the deficit. Protein protects the muscle. We started Chris off on a diet we call the 2 Week Shred (more on this in a future newsletter), then moved on to a moderate calorie deficit while eating 1 gram per pound of lean mass when it came to his protein. Then we built a meal structure he could repeat without thinking: Three main meals. One optional protein plug if he needed it. Similar foods most days. Why? Because every meal decision is a point of failure. We made it easy by removing the decisions. Chris also shifted his eating window earlier. Last meal finished three to five hours before bed. Not because of magic. Because late-night eating was wrecking his sleep, and bad sleep was driving his cravings the next day. Within two weeks, he told me his appetite had "calmed down," and he craved eating whole foods #winning ----------------- Strength Training ----------------- Here's where most people accidentally sabotage themselves. They turn workouts into calorie-burning sessions. Endless cardio. Random HIIT. Chasing soreness. That's great if your goal is to feel busy. It's terrible if your goal is to keep muscle and look great. Your workouts are for muscle. Muscle is what makes you look good at 30 pounds down, not just smaller. With Chris, we ran a simple progression system we use with clients called 2S Strength Training: * Two sets per exercise. * Full body, three times a week. * Hitting each muscle group 2x/week * Every week, add reps or add weight. 30-40 minutes in the gym. No two-hour sessions. Just consistent mechanical tension with progressive overload. (In next week's newsletter, I'll be getting deeper into the 2S Strength Training Method) Chris got stronger every week for 12 weeks straight. And because he was hitting his protein, he was able to build muscle while the fat came off. --------------- Step Automation --------------- Now, I'm going to say something that might piss off a lot of health influencers, but I have to say it: No one should be forcing themselves to do cardio to lose weight. Any form of cardio you do to lose the weight must be kept off in order to keep it off. Instead, they should focus on upping their step count. Steps are the most underrated fat loss tool for busy people. But no one hits steps consistently by trying. So we automate them. Chris had meetings every day. He also listened to podcasts. So we put a walking pad under his standing desk. Now that time has added 4,000-6,000 steps without changing his schedule. He wasn't exercising more. He was moving more while doing what he already did. Low-intensity movement burns fat and keeps energy high. And because his energy was high, he didn't feel the need to stress eat when 3pm hit. You know the best part? He usually feels a dip in energy after lunch. After doing this, he kept sky-high energy levels throughout the rest of his day. --------------------- Tracking Health KPI's --------------------- ​ If you don't track, you're guessing. And guessing is expensive. But most people track too much and quit. So we tracked two things: * Daily scale weight, judged by weekly averages. * Waist measurement once a week. Weight can lie short-term. Water, salt, stress, travel. But the waist tells the truth about fat loss. Every week, we asked: Is the weekly average down? Is the waist trending down? If yes, keep going. If no, adjust one lever. Not everything. Chris never had to guess whether the plan was working. The data told him. As an added bonus, we did a DEXA scan (body fat) and bloodwork to make sure we were actually getting healthy. ---------------- Identity Upgrade ---------------- This is where the plan becomes permanent. Goals don't change behavior. Identity does. When you're stressed, tired, or traveling, you don't rise to the level of your goals. You fall to the level of your identity. So we installed a system we use with clients called Identity Shifting™: Chris did an exercise where he wrote out who he wanted to become. Not the goal weight. The person. The man who stays lean no matter how busy life gets. Then we picked three non-negotiables he could execute on his worst week, not his best week. We also used a special visualization technique to ingrain the new identity into his self-image. That was his new floor. And because the floor was sustainable, he never fell through it. ************** The Final Word ************** ​ Chris didn't transform because he tried harder. He transformed because he stopped relying on motivation and started relying on systems. If you want the best chance at a big drop in 90 days, your job is not to be extreme. Your job is to be consistent. Onward and upward. 🚀 - Dan PS: Want to lose 20-30 pounds in 90 days like Chris? We're taking on a few more clients this month. Reply "COACH" and I'll send you the details. (For entrepreneurs, founders, and executives only) Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/8kuwprkx0xsoh2wl9wzf4tk6pm399h3hz332v ) | Update your profile ( https://preferences.convertkit-mail4.com/8kuwprkx0xsoh2wl9wzf4tk6pm399h3hz332v ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hq27vn2b9trk950qqb3h2vvxm/z2hghnhe0ln87xtp/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWphbnVhcnktOXRoLTIwMjY= )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The best training split for fat loss * New breakthrough study on how to prevent allergies * The headphones I use to get into deep work Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hq27vn2b9trk950qqb3h2vvxm/dpheh0herpvmklam/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hq27vn2b9trk950qqb3h2vvxm/dpheh0herpvmklam/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hq27vn2b9trk950qqb3h2vvxm/dpheh0herpvmklam/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ) Click here to apply for body transformation coaching ( https://www.dango.co/privatecoaching ) Hey friend, I was having a conversation with a client whom I'd given an exercise to do. It was based on a protocol we do with clients called Identity Shifting™, and the first step is setting up your new upgraded archetype. Week one went by, and he didn't do it. Week two went by, still not done. He kept on telling me that he'll do it. It came to a point where, on day 40, we had a heart-to-heart conversation with each other. And I asked him a simple question, "What is the resistance that you are feeling towards doing this exercise?" After deep contemplation, the answer he gave back to me was, "There's a part of me that still believes I can't do this." If you find yourself at the intersection of taking an action you know will benefit your goals, but you procrastinate on doing it, you have to find the resistance behind it. If you don't find it, you'll keep on spinning your wheels and going through the yo-yo cycle of achieving it and reverting back If you do find it, you will have unlocked the biggest constraint that is holding you back, and it will be like taking the brakes off when you're driving. So if you have big goals this year and you still haven't taken action on them, find the resistance, then fix it. ***************************** Here is your 4 Minute Friday: ***************************** --------------------------------------- 1. The Best Training Split For Fat Loss --------------------------------------- ​ Should you do cardio, weights, or fat loss? A huge meta-analysis has an answer. A massive 2025 review pooled 36 studies on over 1,500 adults and found something interesting: Concurrent training (cardio + lifting) beats lifting-only for fat loss. And whether you did both in one session or split across days made no difference. Here's what they found: * Doing 150–300 minutes of moderate cardio per week. That's 30–60 minutes, five days a week. * Lifting twice a week with 6–10 hard sets per muscle group to keep muscle while dropping fat. Something we do with our clients is cardio while we get work done using an under-the-desk walking pad. Put this on an incline and ramp up the speed to what is doable. This, combined with our 2S Weigh Training Protocol, helps you get the best of both worlds in a time-efficient manner. Whether it's for healthspan, lifespan, cardiovascular ability, building muscle, or fat loss, it's never about doing cardio or weights. It's about doing both. ----------------------------------------------------- 2. New Breakthrough Study On How To Prevent Allergies ----------------------------------------------------- This little guy might be wreaking havoc on people with allergies A small study found something strange: putting petroleum jelly on your eyelids at night might fix more than just dry eyes. Sixteen people applied Vaseline to their lash line every night for at least a month. The theory? Tiny mites called Demodex live in your eyelashes, and trapping them at night stops them from breeding and shedding allergenic debris. The results were wild: * Most saw their dry eyes and blepharitis clear up * Five people with chronic asthma stopped needing inhalers * Five others quit their allergy meds entirely. * Some dropped nasal sprays and antihistamines they'd used for years. * One person's prescription data showed an 88% drop in allergy medications over five years. The researchers hypothesized that mite debris drains through your tear ducts into your nose and airways, triggering inflammation everywhere. This is early, uncontrolled data. But if you've got stubborn eye irritation or unexplained allergies, a nightly dab of Vaseline on your lash line is cheap, safe, and worth trying for a month. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ Something I absolutely love is buying things that last. I have had this pair of headphones with me since 2020, and I use them to this very day. They are the Sony WH-1000s and, while the name is a mouthful, they are the highest quality headphones I've ever bought. Yes, they cancel out the noise. Yes, they are comfortable on the ears. But the thing I love most about them is the fact that they have lasted me so long. I'm going to be using these until they crap out of me, which may be another five to six years from now. Surprised I haven't talked about this yet, but these are probably my favorite headphones. No affiliation with them. Check them out here ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hq27vn2b9trk950qqb3h2vvxm/owhkhqhw5qp7nefv/aHR0cHM6Ly93d3cuc29ueS5jb20udm4vaGVhZHBob25lcy9wcm9kdWN0cy93aC0xMDAweG02P3NrdT13aDEwMDB4bTYtbG1l ). ---------------------------------------------------- Client Of The Week - Brad, Psychologist/Entrepreneur ---------------------------------------------------- ​ Brad is an entrepreneur who wanted to drop 30 lbs, lose his belly, and get his energy back. Before starting the program, he felt like his health was holding him back from enjoying time with his kids to showing up fully in business and life. His energy was low, his confidence was slipping, and even the activities he once loved felt out of reach. 12 weeks later, Brad went from 236 lbs to 199, lost nearly 6 inches off his waist, and gained serious muscle. He’s now back in smaller clothes, wearing dress shirts comfortably, and feeling stronger and more confident than ever. Here's how we did it: * A customized plan built for real life (not perfection) * Structured workouts that fit his busy schedule * Nutritional guidance that worked for home, family, and business He recommends the program, but only if you’re truly ready to commit. Incredible work, Brad! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hq27vn2b9trk950qqb3h2vvxm/dpheh0herpvmklam/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n )​ ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "Your Self-Image needs to believe that it is 'like you' to win." ​ ― Lanny Basham from With Winning In Mind ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hq27vn2b9trk950qqb3h2vvxm/z2hghnhe0ln87gip/aHR0cHM6Ly9hLmNvL2QvNkVHcHZURA== )​ If your actions do not line up with your goals, your constraint is your self-image. Find where the resistance is, fix it, and you'll be looking at a new version of yourself by the end of this year As promised, get healthier in under 4 minutes. - Dan PS: We're opening up 7 more spots for our first High Performance coaching group for 2026. If you're an entrepreneur or executive who has 15 or more pounds to lose… you’re literally sitting on a gold mine of high performance. Most of the people we work with aren’t beginners. They’ve tried diets, trainers, and apps… and still end up starting over when work, travel, or stress hits. In this group, my team and I help you lose the weight, drop the belly, and increase energy levels without tracking everything, spending hours in the gym, or needing to be "perfect" with your diet. If you want a system that fits your busy life and doesn’t fall apart when things get chaotic, reply to this email with "COACH" in the subject line, and I’ll send you the details. ---------- References ---------- * Jayedi A, Soltani S, Emadi A, Zargar M, Najafi A. Aerobic Exercise and Weight Loss in Adults: A Systematic Review and Dose-Response Meta-Analysis. JAMA Netw Open. 2024;7(12):e2452185. doi:10.1001/jamanetworkopen.2024.52185 * Senior-Fletcher DE. Reducing ocular Demodex using petroleum jelly may alleviate dry eye syndrome, blepharitis, facial dermatoses, ocular and respiratory allergies, and decrease associated prescribing: a hypothesis. Front Allergy. 2025 Aug 20;6:1576102. doi: 10.3389/falgy.2025.1576102. PMID: 40909167; PMCID: PMC12405285.​​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/mvupedxvnvi5hq27vn2b9trk950qqb3h2vvxm ) | Update your profile ( https://preferences.convertkit-mail4.com/mvupedxvnvi5hq27vn2b9trk950qqb3h2vvxm ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/mvupedxvnvi5hq29qnxa3irk950qqb3h2vvxm/58hvh7hgl8xlx6t6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28taWYteW91LXdhbnQtdG8tZ2V0LWluLXRoZS1iZXN0LXNoYXBlLW9mLXlvdXItbGlmZS1pbi0yMDI2LWRvLXRoaXM= )​ Most people don't fail because they lack information. They fail because they have the wrong strategy. Fat loss. Muscle gain. Cardio. Sleep. Bloodwork. Recovery. Their effort gets diluted, and nothing actually improves. They sprint into January trying to be perfect everywhere, stumble in one area, decide they've failed, and by February, they're back to square one. What I'm about to walk you through is different. It's a step-by-step system where each step builds on the last. It's the same plan we helped John (and many others) implement to lose 39 pounds off his body while adding muscle and getting into the best shape of his life: ​ And if you treat this like a lifestyle intervention instead of a weight loss plan, people won't even recognize you by the end of the year. Heck, you won't even recognize yourself (in a good way, of course). You ready? Let's go 🔥 ************************************************************* If You Want To Get Into The Best Shape Of Your Life, Do This: ************************************************************* --------------------------------- Step 1: Assess Your Current State --------------------------------- Before you change anything, you need to know where you actually stand. Here's what to track * Track your weight daily and calculate a 7-day average. * Measure your waistline every week. * Take pictures every month. If it's possible, get a DEXA scan. It's optional, but I can't tell you how many times I've talked to a guy who thinks he's 20% body fat and the scan comes back at 28%. Just getting the visceral fat reading alone is worth it. Along with that, you want to run bloodwork every 6 months. In short, track your Health KPIs like a hawk. What you measure is what you manage. Most people skip this step because it feels uncomfortable. They don't want to see the real number. But you can't fix what you won't face. ------------------------------------------ Step 2: The Foundation Is Metabolic Health ------------------------------------------ Your first step is to get your body composition and bloodwork into a healthy range. Full stop. This means cutting the excess fat using a diet. Your job is to eat a nutrient-dense, high-protein diet while using a meal schedule to automate hunger. I know this sounds unglamorous. People want to talk about Zone 2 cardio and VO₂ max training. But if your metabolic health is broken, none of that matters yet. When you get metabolically healthy, your insulin sensitivity improves, your diet can be more flexible, your brain starts working better, and your energy levels go through the roof. Get lean first. Get your lipids, inflammation, nutrient deficiencies, and hormones in check. Then we can talk about optimization (more on that later). Once you do this, move to the next step. ------------------------ Step 3: Recovery Systems ------------------------ Once your body is dialled in, the next lever is recovery. This means aligning with your circadian rhythms. You can't always control your work schedule, but you can control when you see light, when you eat, and how you wind down. When it comes to sleep, we first focus on quantity (hours needed) and then quality (environment and routines). Using a sleep tracker (Apple, Whoop, Oura, Ultrahuman, etc.) should help you monitor your habits, not obsess over them. Don't sleep on the fact that one more hour of quality bedtime can change your life. I've seen clients solve energy problems, hunger issues, and even stubborn fat loss plateaus by fixing recovery. It's not sexy, but it works. ------------------------------------ Step 4: Build Your Metabolic Furnace ------------------------------------ Weight training is mandatory if you want to keep your metabolic engine healthy. It also means you don't look like a flat pancake by the time you lose the fat and set yourself up for a better quality of life as you get older. Ideally, you want to use weights to build your physique while getting functionally stronger. Three days a week and 30-40 minutes per session is enough. You don't need to live in the gym. The goal here is simple: protect and build muscle while you're losing fat, and then add lean mass once you're metabolically healthy. Muscle is your fountain of youth and your weapon against aging, injury, and metabolic dysfunction. ----------------------------------- Step 5: Optimize Your Cardio Engine ----------------------------------- Cardio is a tool for both the brain and body. It helps you live longer while improving your mental capacity. You want to incorporate 2 types of cardio: * Daily movement at a conversational pace. This could be walking, cycling, or anything that gets you moving without feeling like work. * Vigorous cardio once a week. Something that challenges your cardiovascular system, like HIIT or sprints. Something you should know is that cardio makes lifting a lot easier by improving your lung capacity and endurance. The best strategy is to find some form of movement you can do daily, and once a week, try to challenge yourself. There are efficient ways to improve cardio, like the Norwegian 4x4, but I'll save that for a later newsletter. ----------------------------- Cheat Code 1: Get Accountable ----------------------------- Here's the truth: you probably know how to do a lot of this stuff. You're just not doing it. The missing piece is accountability. An abundance of research shows supervised or coach-supported programs have substantially higher adherence than self-monitoring approaches. The difference isn't the information. Everyone's got that. It's the accountability, feedback, and problem-solving that come with having someone knowledgeable in your corner. If you can be accountable to yourself, great. If that hasn't worked, find a coach or mentor to work with. It's not about needing someone to tell you what to do. It's about having an expert to help you avoid common mistakes and keep you on track when life gets messy. --------------------------------- Cheat Code 2: Vision And Identity --------------------------------- When clients first work with us, we give them a protocol called Identity Shifting. This is where we help them set the vision for their new "Health Identity" with mental systems designed to upgrade their mind around health and success. The reason we do this is that getting in shape is more psychological than it is physiological. Along with accountability, it acts as the knot that ties this bow together. The true goal is to become the person where being fit is baked into your personality. That's how transformation becomes easier and automatic. ----------------------- The Most Important Part ----------------------- As you read through these steps, treat them like step functions. Do not try to solve everything at once. Specialize in solving one at a time. Focus magnifies results. For 2026, set the vision for your identity and treat this as a lifestyle intervention, not a weight loss plan. The people who win at this game aren't the ones who go hardest in January. They're the ones who build systems that last for the rest of their lives. Onward and upward. 🚀 - Dan PS: I’m starting our first High Performance Academy coaching group for 2026. If you're an entrepreneur or executive who has 15 or more pounds to lose… you’re literally sitting on a gold mine of high performance. Most of the people we work with aren’t beginners. They’ve tried diets, trainers, and apps… and still end up starting over when work, travel, or stress hits. In this group, my team and I help you lose the weight, drop the belly, and increase energy levels without tracking everything, spending hours in the gym, or needing to be "perfect" with your diet. If you want a system that fits your busy life and doesn’t fall apart when things get chaotic, reply to this email with "COACH" in the subject line, and I’ll send you the details. Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/mvupedxvnvi5hq29qnxa3irk950qqb3h2vvxm ) | Update your profile ( https://preferences.convertkit-mail4.com/mvupedxvnvi5hq29qnxa3irk950qqb3h2vvxm ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/p8heh9h48r64xmaq/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWphbnVhcnktMXN0LTIwMjY= )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * The longevity factor that beats your genes * The skin supplement that actually works * A fruit I eat on a daily basis Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/x0hph6hexk2e32c5/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/x0hph6hexk2e32c5/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/x0hph6hexk2e32c5/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ) Click here to apply for body transformation coaching ( https://www.dango.co/privatecoaching ) Hey friend, Happy New Year! Welcome to 2026. I'm spending my final days here in Vietnam, and I'm soaking up every bit of surf that I can get. The new year is upon us, and that means there is immense motivation to get after your goals. I talked about it in my previous newsletter over here ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/6qheh8hl0xrloeuo/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28tcGVyc29uYWwtc2NpZW5jZS1iYXNlZC1hbm51YWwtcGxhbm5pbmctZ3VpZGUtY29weS10aGlz ) on how to plan. If you haven't done that yet, please do. One thing I like to do is set a word for the year. Once you do the plan, ask yourself, "What would be the best word to signify what I intend to do this year?" When things get hard, always go back to that word to bring you back to the present. I'm ready to start 2026. Are you? ***************************** Here is your 4 Minute Friday: ***************************** --------------------------------------------- 1. The Longevity Factor That Beats Your Genes --------------------------------------------- ​ For 85 years, Harvard tracked hundreds of people from college into their 80s to answer one question: What actually predicts a long, healthy life? The answer wasn't cholesterol, family history, or even IQ. It was the quality of their close relationships at age 50. People with warm, dependable connections were healthier at 80 than those with high cholesterol but bad marriages. Loneliness increased early death risk as much as smoking. The most influential factor on how long you live is strong relationships because this lowers chronic stress, which reduces inflammation, protects your heart, and slows cognitive decline. But the key is it's not how many friends you have. It's how reliable they are. Toxic or conflict-heavy relationships offered zero protection. So in 2026, treat close relationships like a health behavior. A few solid bonds aren't just nice to have. They're as protective as sleep, movement, and not smoking. If you want more simple tips on improving your intimate relationship. I recommend joining my friend Jordan Gray's newsletter, as he speaks to this theme in a grounded and helpful way. You can sign up for it at thelink over here ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/kkhmh6hn4zwnmqul/aHR0cHM6Ly93d3cuam9yZGFuZ3JheWNvbnN1bHRpbmcuY29tLzEwMTBtYXJyaWFnZS8= ). ------------------------------------------ 2. The Skin Supplement That Actually Works ------------------------------------------ ​ The other day, I was having a conversation with a family friend who wanted to improve their skin health. The first things that came out of her mouth were which moisturizers to use, but I had to give her a dose of reality: Skin health is about your gut and the food you eat. A new study had people eat two kiwis daily for eight weeks, delivering about 250 mg of vitamin C total. Researchers found density increased by about 50%, which is a direct marker of stronger collagen and structural protein. The people who started with lower vitamin C levels saw the biggest gains. Two kiwis. Every day. That's it. No cream, no serum, no twelve-step routine. Just consistent vitamin C intake feeds your skin the raw material it needs to rebuild itself. So if you don't mind me, I'm headed to the grocery store to buy the fruit below. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ I'm a huge fan of fruits. Mangoes are my favorite. A close second might have to be kiwis, specifically Zespri kiwis. The reason I love them so much is that regular kiwis are hairy by nature, and Zespri kiwis are less "hairy" by nature. The great thing is they're both very high in vitamin C content. In fact, Zespri kiwis are higher in Vitamin C than the classic green kiwis that are sold generically. Also, because I'm able to eat the skin, I have more dietary fiber than if I ate the green ones (the hair kinda grosses me out). You can find these in most grocery stores in the West. I have no affiliation with them. I just love their kiwis. ----------------------------------------------- Client of the week - David Miller, Entrepreneur ----------------------------------------------- ​ David is an entrepreneur who struggled with unhealthy eating habits and drinking alcohol. In just 4 months, he’s dropped 33 lbs, gotten rid of his gut, and completely kicked his alcohol habit. But the real win? His entire life has changed, not just his body. By committing to healthy eating and regular exercise, David has cleared his brain fog, boosted his energy, and created space for new business opportunities and increased income. Here's how we did it: * Replaced alcohol and late-night snacks with nourishing, high-protein meals * Built a consistent workout routine focused on strength and simplicity * Focused on mindset and momentum, not perfection David didn’t just transform his body, he unlocked a new level in life. Incredible work, David! ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/x0hph6hexk2e32c5/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ “He stopped because it was hard. It required discipline, dedication, and hours and hours of time. Everyone stopped. I didn't stop.” ​ ― Michael Ovitz Food for thought: What would happen if you went after your goals this year and didn't stop when it got harder? As promised, get healthier in under 4 minutes. - Dan Ps. Are you a business owner looking to drop the weight and get your body lean, healthy, and energetic? We just opened up spots for our next High Performance Academy coaching program. Click below to apply 👇🏼 -->Click Here To Apply For Coaching ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/x0hph6hexk2e32c5/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ) Click Here To Apply For Coaching ( https://www.dango.co/privatecoaching ) ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/58hvh7hgl3xg7dc6/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/25h2hoh3nl93dkt3/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/qvh8h7hdqewdnkcl/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/g3hnh5hmxg9mp0hr/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/9qhzhnhdn4wd98a9/bWFpbHRvOj9ib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWlsJnN1YmplY3Q9Q2hlY2slMjB0aGlzJTIwb3V0 ) PS: You have referred 0 people so far ​ ---------- References ---------- * ​https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/ ( https://986419df.click.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2/3ohphkh3vxm3zwbr/aHR0cHM6Ly9uZXdzLmhhcnZhcmQuZWR1L2dhemV0dGUvc3RvcnkvMjAxNy8wNC9vdmVyLW5lYXJseS04MC15ZWFycy1oYXJ2YXJkLXN0dWR5LWhhcy1iZWVuLXNob3dpbmctaG93LXRvLWxpdmUtYS1oZWFsdGh5LWFuZC1oYXBweS1saWZlLw== )​ * Improved Human Skin Vitamin C Levels and Skin Function after Dietary Intake of Kiwifruit: A High-Vitamin-C FoodPullar, Juliet M. et al.Journal of Investigative Dermatology, Volume 0, Issue 0​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2 ) | Update your profile ( https://preferences.convertkit-mail4.com/k0u2pxwzrzh6h5zg2m2bdto9x0577a8hdwwe2 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h28e3nnfqhpd5w733hrhkoolw/p8heh9h48gvnllbq/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9teS1wZXJzb25hbC1zY2llbmNlLWJhc2VkLWFubnVhbC1wbGFubmluZy1ndWlkZS1jb3B5LXRoaXM= )​ Another year is upon us, and for me, that means sitting down at my desk to review and do annual planning. I call it the Personal Upgrade OS, and it's a process that has served me well. In the past 10+ years, I've used it to build and sell my gym business, grow my social media audience to 3.5 million followers, 8x my revenue, and improve my health and performance. If you do it right, each year becomes an upgrade. This takes goals from wishful thinking to a solid formula. Today, I want to share the science-based annual planning framework that's helped me achieve what I have. You ready? Let's go 🔥 *********************** The Personal Upgrade OS *********************** Each year is a new year to upgrade yourself. A recent meta-analysis on goal-setting revealed something most people get wrong: * Process goals produced large improvements in performance * Performance goals produced moderate improvements * Outcome goals produced little to no meaningful improvement.​ This doesn't mean that setting outcomes are useless. They help us set a destination while the process acts as your directions, and the performance as your speedometer. But before setting a destination, you need to know where you're coming from. That's where the first step comes in. Note: Split your reviews and goals into the buckets of "personal" and "professional". No matter what anyone tells you, balancing both is crucial. ------------------------ Step 1: Review Your Year ------------------------ Before getting into the fun stuff, you want to recall your wins and lessons. Repeat your wins in the new year and learn your lessons so you don't make the same mistakes again. List out your biggest wins and losses. For each win, write why it worked so you can repeat it. For each loss, write out the lesson you learned so you can avoid it. Then look at your habits and patterns. What served you this year? What didn't? If you take this seriously, it will take about an hour. This shows you where you made progress (gain) and areas you need to improve (gap). --------------------------- Step 2: Set The Destination --------------------------- Choose one to three goals for your personal and professional life. These should leave you feeling slightly uncomfortable as they stretch your current reality. Write out 5 or more reasons why these goals matter to you. Make sure these are intrinsic. This becomes your fuel when doubt creeps in. Finally, set a positive constraint. A boundary to uphold what means the most to you. --------------------------- Step 3: Set The Performance --------------------------- For each goal, set a performance metric that serves as your KPI (key performance indicator) What number signals you're on the path to achieving your target? Write them out as they will serve as the metric to strive for. -------------------------- Step 4: Create The Process -------------------------- The process serves as a set of instructions to turn your goals into reality. It's the Zen Buddhist saying of "chop wood, carry water". Your process is the plan you commit to execute, day in and day out, to hit your KPIs. After you set it, schedule it into your calendar. What gets scheduled gets prioritized. ------------------------------- Step 5: Identify The Bottleneck ------------------------------- For each goal, find the one thing that stands in your way of achieving it. Use the Theory of Constraints Formula I talked bout here ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h28e3nnfqhpd5w733hrhkoolw/58hvh7hglkerzgs6/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9sZXQtbWUtdGVhY2gteW91LWluLTQtbWludXRlcy13aGF0LWl0LXMtdGFrZW4tbWUtMTUteWVhcnMtdG8tbGVhcm4= ): * Identify the system’s main constraint * Exploit the constraint * Subordinate everything else to that constraint * Elevate the constraint * Once the constraint moves, repeat from step 1 -------------------- Step 6: Find The WHO -------------------- As Charlie Munger said, "A smart person learns from their mistakes, a wise person learns from the mistakes of others." Your job is to find WHO can help you achieve your goals in the fastest, most effective way possible. Their job is to do 3 things: Help you avoid common mistakes, do the right things, and hold you highly accountable for doing the work. It could be a friend, coach, or mentor. You want someone who has achieved and taught the thing you seek to create. This is by far the fastest way I know to go from zero to one. It's rarely about the HOW, it's about the WHO. ************** The Final Word ************** As you apply this framework, I want you to do three things: First, adopt the mindset of: Show up, take massive action, and look for ways to improve. You can't achieve anything if you don't show up at the arena. When you show up, you must take action and do the work. It's not enough to do the work, you must improve your reps. Second, find people in the arena who want the same goals as you do. Seek those ahead, at the same level, and beginners you can bring up. Who you hang around is a reflection of the outcomes you're producing. Last, and most important, understand that you must change along with the goal. New thoughts. New beliefs. New behaviors that align with the outcome you're producing. The way I approach each year is looking at it as an opportunity to give myself a software and hardware upgrade. This process has served me for the past decade. If you apply this and take it seriously for the next year, your life will change. Onward and upward. 🚀 - Dan Ps. I put my goal-setting system into a document you can follow along with. Click the link below and get free access to my Personal Upgrade OS, and let's make 2026 the best year of your life. -->Click here to get you Personal Upgrade OS Guide ( https://986419df.click.convertkit-mail4.com/p9u29olxqxh9h28e3nnfqhpd5w733hrhkoolw/25h2hoh3n45ke4t3/aHR0cHM6Ly9kYW5nby5raXQuY29tL2FubnVhbC1wbGFubmluZy1mcmFtZXdvcms= ) Click here to get you Personal Upgrade OS Guide ( https://dango.kit.com/annual-planning-framework ) ---------- References ---------- * Williamson, O.; Swann, Christian; Bennett, K.J.M.; Bird, Matthew; Goddard, S.G.; Schweickle, M.J; et al. (2024). The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis. University of Lincoln. Journal contribution. https://hdl.handle.net/10779/lincoln.24399508.v3 Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. ​ ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/p9u29olxqxh9h28e3nnfqhpd5w733hrhkoolw ) | Update your profile ( https://preferences.convertkit-mail4.com/p9u29olxqxh9h28e3nnfqhpd5w733hrhkoolw ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

​ Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/6qheh8hl05px54to/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcmlkYXlzLWRlY2VtYmVyLTE5dGgtMjAyNQ== )​ Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer. -------------------------- What's in store for today: -------------------------- * 3 creatine mistakes wasting your money * A science-based "magic" pill for weight loss * The watch I wear every day Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/kkhmh6hn458z57bl/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealised performance, energy, and confidence. Click the link below to sign up for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/58hvh7hgln530pa6/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL2hFZWpGNnp1 ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/kkhmh6hn458z57bl/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n ) Click here to apply for body transformation coaching ( https://www.dango.co/privatecoaching ) Hey friend, The other day, I was talking to a friend, and when I told him that my newsletter is being read by 475,000 people, he asked me a question that most people do, which is, "How did you do it?" When people ask me this question, I think they're looking for some magic hack or a cheat code. But I told him the hard truth: I showed up, committed to the work and kept looking for ways to improve. I've been doing that every day since 2020. Many people like to think of achieving anything as being magical or having some form of luck involved. In reality, it comes down to that simple three-step formula. I've had the same mentality since I started hitting the gym in my 20s and and I'm gonna carry the same mentality heading into 2026. If you want anything in life, I hope you do too. ***************************** Here is your 4 Minute Friday: ***************************** ----------------------------------------- 1. 3 Creatine Mistakes Wasting Your Money ----------------------------------------- ​ Creatine is one of the most researched supplements for building muscle and improving brain function, but there are some mistakes you need to avoid if you want to get the most out of it. Mistake #1: Leaving it in water all day: Over time, creatine breaks down into creatinine (a useless waste product). Also, dissolving it in hot drinks like coffee accelerates this breakdown. Mix it, drink it within 1-2 hours, or add it to foods like Greek yogurt. Mistake #2: Buying cheap, untested brands: Most creatine is sourced from China, and testing reveals many gummies contain only one-fifth of their labeled dose. Look for third-party tested brands, particularly those using Creapure, which is the highest quality creatine monohydrate available. Mistake #3: Taking high doses all at once: Doses above 10 grams can cause stomach discomfort or diarrhea. Split your total daily dose into 2-4 smaller amounts with meals to improve absorption and minimize digestive issues. Creatine works but only if you store it properly, buy quality sources, and dose it strategically. These three fixes ensure you actually get what you're paying for. ------------------------------------------ 2. Fake Pills That Caused Real Weight Loss ------------------------------------------ ​ Getting shape is a psychological game disguised as a physical one. Now science is starting to prove this right. Researchers gave 57 overweight adults placebo pills and told them they were placebos. No lies, no deception, just useless capsules that everyone knew did nothing. The result was bizarre: Over four weeks, the placebo group lost an extra kilogram compared to the diet and exercise group alone. The difference (2.22 kg vs. 1.26 kg) was statistically significant. But there's a twist... The placebo group actually felt more disinhibition, meaning that they felt more susceptible to overeating, yet still lost more weight. What the heck was happening? Researchers theorized that these "mindset pills" created psychological shifts that altered their eating behavior. Keep in mind, this was a study done with 57 people for 4 weeks. No long-term follow-up, biological measurements, or any ideas if this can scale. That said, a placebo is a powerful force. It's so strong it works even when you know it's fake. ******************************* ❤️ My Favourite Thing this Week ******************************* ​ In the last newsletter ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/25h2hoh3n87lgvu3/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy90aGUtYmVzdC1oZWFsdGgtcHVyY2hhc2VzLWktbWFkZS1pbi0yMDI1 ), I mentioned I’ve been off wearables for a few months now. No Apple Watch. No data. Just me. The problem is my wrist feels naked without a watch. Enter the classic Casio F-91W ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/g3hnh5hmxlegnncr/aHR0cHM6Ly93d3cuY2FzaW8uY29tL2ludGwvd2F0Y2hlcy9jYXNpby9zdGFuZGFyZC9zdGFuZGFyZC9wcm9kdWN0cy9mLTkxdy8= ). I’ve owned mine for over six years. It’s survived surf sessions, countless drops, and more abuse than it should. It just keeps going. It’s cheap. It’s durable. It’s iconic. Most importantly, it tells time and nothing else. No buzzing. No guilt. No metrics. If you want a watch that disappears into your life while still feeling like you’re wearing something, this is it. A must-have, whether you’re a serious collector or just want a simple, reliable watch that works. ----------------------------------------- Client of the week - Kyle, Business Owner ----------------------------------------- ​ ​ Kyle is a business owner who wants to lose his beer belly and get lean for the summer. In 16 weeks, we dropped 33 lbs of fat and added 19 lbs of lean mass to his body while improving his energy levels! Here's how we did it: * Started lifting weights so he could gain muscle while losing body fat. * We set up a meal plan that delivered automatic meals to his possession so he didn't have to think about what he ate. * For movement, we chose to employ walking 8- 10k steps, and this went a long way in decreasing stress and increasing energy. * Kept him accountable for the process while making small adjustments along the way. Kyle has returned to his high school weight and loves his newfound energy. ​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/kkhmh6hn458z57bl/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5n )​ *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ “Over the long run, the real reason you fail to stick with habits is that your self-image gets in the way. ​ This is why you can’t get too attached to one version of your identity. Progress requires unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.” ​ ― James Clear How did you upgrade yourself this year? As promised, get healthier in under 4 minutes. - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/9qhzhnhdn6g4x3t9/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) When you’re ready to get in great shape, Lean Body 90 is the obvious choice. 90 minutes a week is all you need to get in great shape and reach your fitness goals. It doesn’t take hours in the gym or a ridiculous diet to lose weight and build muscle. Join 1000+ students here. ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/9qhzhnhdn6g4x3t9/aHR0cHM6Ly93d3cuZGFuZ28uY28vbGVhbi1ib2R5LTkwP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/3ohphkh3v2qxrncr/aHR0cHM6Ly93d3cuZGFuZ28uY28vcHJpdmF0ZWNvYWNoaW5nP3V0bV9jYW1wYWlnbj1EUFMmdXRtX21lZGl1bT1lbWFpbCZ1dG1fc291cmNlPWNvbnZlcnRraXQ= ) 3. Promote yourself to 477,110+ subscribers​ ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/n2hohvhvexn2gou6/aHR0cHM6Ly93d3cuZGFuZ28uY28vbmV3c2xldHRlcnNwb25zb3I_dXRtX2NhbXBhaWduPURQUyZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Y29udmVydGtpdA== ) by sponsoring this newsletter. ​ ​ Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/3bfa0e61/ ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/48hvhehmkp0w90hx/aHR0cHM6Ly9zcGFya2xwLmNvLzNiZmEwZTYxLw== ) Facebook ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/wnh2hghq8krm4wi7/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0RmYWNlYm9vaw== ) Twitter ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/reh8hohmn3qk7mi2/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZXIlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkYzYmZhMGU2MSUyRiUzRnV0bV9zb3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/08hwh9h2q9mnxghl/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmUtb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x/8ghqhohok2gw39ik/bWFpbHRvOj9ib2R5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldHRlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRjNiZmEwZTYxJTJGJTNGdXRtX3NvdXJjZSUzRGVtYWlsJnN1YmplY3Q9Q2hlY2slMjB0aGlzJTIwb3V0 ) PS: You have referred 0 people so far ​ ---------- References ---------- * Jäger R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011 May;40(5):1369-83. doi: 10.1007/s00726-011-0874-6. Epub 2011 Mar 22. PMID: 21424716; PMCID: PMC3080578.​ * Schaefer, M., Kühnel, A. & Enge, S. Open-label placebos reduce weight in obesity: a randomized controlled trial. Sci Rep 14, 21311 (2024). https://doi.org/10.1038/s41598-024-69866-7​ Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . ​Unsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x ) | Update your profile ( https://preferences.convertkit-mail4.com/e5u7l9vz2zb7hl5vvvpunt8mgnw22blhpll9x ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2

Hi there 👋🏽. I'm Dan Go. ​ Thanks for signing up for the High Performance Journal! You're now part of a community of 477,110+ high performers dedicated to becoming the healthiest version of themselves. If you're reading this then you're coming as a recommendation from one of my friends. Great to have you here! In the first email, I want to tell you 3 things: ​ ​1. Get helpful reminders ​​ If you're the type of person who finds it valuable to receive short, daily tips, then follow me on Twitter, LinkedIn, and Instagram. I post short tips each day. ​ ​Click here and follow me on Twitter. ( https://click.convertkit-mail4.com/o8unwm0pgpfwu9memxt4tqzm07rrboh9vv28/58hvh7hg7l56o2u6/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdv )​ ​Click here and follow me on LinkedIn. ( https://click.convertkit-mail4.com/o8unwm0pgpfwu9memxt4tqzm07rrboh9vv28/e0hph7h09doqogc8/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL2luL2RhbmZvdW5kZXIv )​ ​Click here and follow me on Instagram. ( https://click.convertkit-mail4.com/o8unwm0pgpfwu9memxt4tqzm07rrboh9vv28/25h2hoh3dn7m0zc3/aHR0cHM6Ly93d3cuaW5zdGFncmFtLmNvbS9jb2FjaGRhbmdvLw== )​ ​ ​2. Make sure my emails reach your inbox ​​ Take a few quick steps to ensure my emails are sent to the right place and reach your inbox every time ​ Gmail users – Add these emails to your Primary inbox. ​ If you use another platform – This page ( https://click.convertkit-mail4.com/o8unwm0pgpfwu9memxt4tqzm07rrboh9vv28/9qhzhnhgeddz3vc9/aHR0cHM6Ly93d3cuY2FtcGFpZ25tb25pdG9yLmNvbS9yZXNvdXJjZXMvZ3VpZGVzL3doaXRlbGlzdGluZy8jYXBwbGU= ) has simple instructions (with screenshots) for several other popular email clients. ​ ​3. Read previous issues of the High Performance Journal ​​ I post all previous issues of the High Performance Journal on my website. ​ You can get instant access to them here ( https://click.convertkit-mail4.com/o8unwm0pgpfwu9memxt4tqzm07rrboh9vv28/qvh8h7hr2qqgoxil/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZw== ). ​ That's it. Just 3 quick things to start... ​ 1. Get helpful reminders by following me on Twitter ( https://click.convertkit-mail4.com/o8unwm0pgpfwu9memxt4tqzm07rrboh9vv28/58hvh7hg7l56o2u6/aHR0cHM6Ly94LmNvbS9Db2FjaERhbkdv ), LinkedIn ( https://click.convertkit-mail4.com/o8unwm0pgpfwu9memxt4tqzm07rrboh9vv28/e0hph7h09doqogc8/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL2luL2RhbmZvdW5kZXIv ), and Instagram ( https://click.convertkit-mail4.com/o8unwm0pgpfwu9memxt4tqzm07rrboh9vv28/25h2hoh3dn7m0zc3/aHR0cHM6Ly93d3cuaW5zdGFncmFtLmNvbS9jb2FjaGRhbmdvLw== ). 2. Add my email address to your Primary inbox or contacts list. 3. Take a look at the previous issues of the HPJ ( https://click.convertkit-mail4.com/o8unwm0pgpfwu9memxt4tqzm07rrboh9vv28/qvh8h7hr2qqgoxil/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZw== ). ​ Thanks for reading. I'm glad you're here. ​ Cheers, ​ Dan ​ ​P.S. Before you go, what would you say your biggest goal is right now when it comes to your health and fitness? Feel free to reply to this email. I read every response! ​Unsubscribe ( https://unsubscribe.convertkit-mail4.com/o8unwm0pgpfwu9memxt4tqzm07rrboh9vv28 ) | Update your profile ( https://preferences.convertkit-mail4.com/o8unwm0pgpfwu9memxt4tqzm07rrboh9vv28 ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2