4 Minute Fridays

By Dan Go

Today's issue is brought to you by High Performance Founder Private Coaching. We help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies in a way that supports their busy lifestyle.

Hi friend,

The past few weeks have been a bit wild.

I launched the Lean Body 90 program and a whopping 800 high performers sign up to get in their best shape. I've already added more recipes and am in the process of uploading a bonus module on self-massage. Some testimonials are already coming in and I'm stoked.

Next, Elon Musk replied to a juicy tweet I posted and almost rationed me with one emoji.

Lastly, our baby is about to come out at any second now. I thought she was going to be early but she's one day past her due date.

My wife is doing all sorts of different exercises to "encourage" our unborn daughter to come out but she's taking her sweet time.

Who knows what will happen? Maybe by the time of the next 4MF email, I'll be the proud father of a new baby girl.

Let you know if it happens ;)

Here Is Your 4 Minute Friday:

1. My Morning Breakfast Shake

2 hours after I wake up every morning I take in a protein shake.

I put 2 scoops of whey protein powder, a scoop of psyllium husk, creatine & greens in it.

I do this because I find it better to start my fast with an early dinner than to skip breakfast and because I like to start my days with something light yet high in protein.

Taking protein in the morning helps build muscle, the greens help me start my day with nutrients and the psyllium husk adds a bit more fiber to keep me full. Creatine is for muscle building but you can take that any time of day.

This has helped me manage my appetite at night and makes it pretty easy to stick to my meals.

If you're interested I did a post on all of the supplements I take and the brands I use that you can access here. 

2. Great Stretch If You Sit At A Desk

When you sit for long periods of time your hip flexors shorten, which can cause pain or soreness down your lower back.

The pigeon pose targets the hip flexors, glutes, and piriformis muscles, it helps improve the range of motion in the hips.

It may also strengthen the muscles that support the hips and lower back.

Pigeon pose may also help relieve lower back pain by stretching the muscles and tendons around the spine.

Do 6 reps per side. Your body will thank you.

Great stretch for people who sit at desks.

The Pigeon Pose increases range of motion in the hips.

This can relieve low back pain by stretching the muscles & tendons around the spine.

Do 6 reps per side. Your body will thank you. pic.twitter.com/dUSx52Rpwv

— Dan Go (@FitFounder) April 12, 2023

3. Circadian Dead Zones

Your circadian rhythm is an inner clock that runs the show for your body. It's influenced by a number of factors with the most important one being sunlight in your eyes.

But there's a catch to this...

In order to "activate" your circadian rhythm it needs to be through getting sunlight in the morning time. While being in the sun in the afternoon has other benefits it's known as a "circadian dead zone", which means it's a time when you can't influence your inner clock.

The best times to use the sun to turn on your circadian rhythms are in the morning and evening.

Getting sunlight in your eyes in the middle of the day can be beneficial but that’s the “circadian dead zone” during which you can’t shift your clock. Viewing morning sunlight & evening sunlight is really the key to a robust nights sleep & strong focus & energy during the day.

— Andrew D. Huberman, Ph.D. (@hubermanlab) April 6, 2023

 Client of the week - Betty, entrepreneur

Betty is an entrepreneur who gained weight after building a business and having a baby. Her goal was to lose the excess weight, get toned, and feel comfortable in her own skin again.

In 12 weeks, we dropped 31 lbs and dropped 3 dress sizes.

We accomplished this through short metabolic circuits to build muscle, eating a nutrient-dense diet according to her circadian rhythms, fixing her sleep habits, and getting 8-10k steps a day.

When you get the right client, the right coach, and the right plan together good things happen.

Are you an entrepreneur who wants results like this? If that's you then click here for a free high performance strategy call.
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One Quote to Finish Your Week Strong

No matter what your situation is there is an advantage and a disadvantage. Stop focusing too much on what you can't do and start putting the focus on can. Being resourceful is better than being a complainer.

- Dan

Whenever you’re ready, there are 2 ways I can help you:

1. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape in 2023?
Apply for private one-on-one coaching here.​ 

2. If you’re still looking to get lean, I’d recommend starting with an affordable course:

→ The Lean Body 90 System: Transform your body with the Lean Body 90 system. This comprehensive course will teach you the system I use to get my clients lean & energetic in 90 days in only 90 minutes a week. Join 1000+ students here.