Read time: 3.8 minutes

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 cheap supplement to enhance your brain power
• Wear this to enhance recovery post-exercise
• The healthiest hotel on the planet?

Today's issue is brought to you by ​Create​.

You're likely already aware of creatine’s excellent benefits. It's the supplement I recommend the most to people looking to improve body composition, maximize strength, increase daily energy, and even boost cognition.

As you know, it has been around for 35+ years. Hundreds of studies back its safety and effectiveness.

I've been aware of ​Create​ for a while — they popularized creatine gummies and are all over the place (Joe Rogan, Kim Kardashian, and Adam Levine are big fans).

For many people, gummies are a great option (convenient, tasty, and effective), but for me, I prefer powder, so I can get around 15g per day.

The cool thing about ​Create​ is that they have single-serve creatine powders in three delicious flavors, perfect for my busy schedule. Lime is my absolute favorite.

The best thing about Create is that all of ​them use Creapure creatine monohydrate​, which is the gold standard for creatine and is tested by third parties like Eurofins for potency and safety.

Subscribers to the High-Performance Journal get 30% off. You can use the code DANGO30 or click below:

Click here to get 30% off Create Creatine!

Hey friend,

After a few months of travel, I'm back on the West Coast and loving it.

I've realized, especially as I've gotten older, the effect different environments have on my brain. At home, I felt relaxed, de-stressed, and alive.

When I went to Toronto, I felt the most productive I've ever been, but my stress levels were slightly higher as a result of living in the city.

The funny thing is, I used to love living in cities when I was younger, single, and partying my face off.

Now that I have a family, I want more peace, more nature, and an environment that is conducive to relaxation.

There's no right or wrong answer to this. The biggest lesson is always living in an environment that correlates with your personality.

Over time, that personality will change, and you should honor it when it happens.

That said...

Here Is Your 4 Minute Friday:

1. Take This Cheap Supplement To Enhance Your Brain Power

Okay, I didn't actually down that entire spoon. I did put it in my bottle and washed it down in a few hours though.

It turns out that creatine isn’t just for building biceps; it’s flexing some brainpower, too.

A recent meta-analysis found it boosts memory (especially in complex tasks), speeds up processing, and sharpens attention, giving your brain a performance upgrade.

The benefits were strongest in folks aged 18–60, especially women and those with certain health conditions.

Also, recent studies are starting to pair creatine supplementation with therapy for use in mood disorders like depression and anxiety, and have been showing promising results.

As for myself, I have been testing dosages of 15g to 20g or more and have found, anecdotally, a slight cognitive benefit to it in terms of memory and processing speed.

Why does creatine work for the brain? It helps fuel your brain with ATP, boosts neurotransmitters like acetylcholine, and protects neurons from stress.

More research is needed, but early signs say creatine could be an emerging nootropic better than everything on the market.

2. Wear This To Enhance Recovery Post-Exercise

Those tight leggings your gym buddy swears by might actually do something.

A new study shows compression garments help muscles bounce back after tough workouts—boosting strength and power during recovery.

The effects weren’t massive, but they were real: strength and power recovered faster, especially in the first 24–48 hours. Trained folks saw the biggest benefits (yep, experience matters), but even newbies got a lift.

The gear works best when worn right after exercise.

This has been something that I've been doing post-workout, especially on leg days when I feel like I can't walk down the stairs due to the intensity of my workouts.

I've got a special leg massage device that compresses and stimulates blood flow. It's early, but it seems to be working.

If you want to reduce soreness and hit your next workout with a little more oomph, try compression out.

❤️ My Favourite Thing This Week

Now I haven't been here, but this looks awesome.

The Chenot Hotel​ is where luxury meets longevity.

Nestled in serene spots like Lake Lucerne, it offers science-backed detox, stress relief, and anti-aging programs using the Chenot Method®—a mix of modern medicine, Chinese therapies, and biohacking tech (think cryotherapy, altitude chambers, and epigenetic testing).

Guests get personalized plans, a nutrient-packed detox diet, and over 50 treatments to recharge at the cellular level.

It’s like a Formula 1 pit stop— but for your body. Adding this to my bucket list.

You can check it out at the link ​over here​.

Client Of The Week - Will Van Der Veer, 52-Year-Old Entrepreneur

Will is the co-founder of the ​Integrative Psychiatry Institute​ and is at the forefront of psychedelic therapy.

Before working together, he struggled with gaining muscle, low energy & high stress levels.

In 6 months, we gained 16.2 lbs, built muscle, increased energy, improved his blood markers, and developed habits to help him manage his stress.

Our Strategy:​

• Strength Training using progressive overload
• Going from keto to using carbs for performance
• Switching up fasting in the morning to fasting at night
• Daily walks in nature 

Also, his testosterone levels are up, and he's feeling more confident in his 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.​

One Quote To Finish Your Week Strong

"You are responsible for exactly who, what, and where you are in life. Situations aren't important. How you react to them is."

― David Kekich from the ​Kekich Credos