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.

I don't know if I told you this but I love social media.

In a previous 4MF email I wrote about the benefits of psyllium husk and how it can help you lower LDL cholesterol.

Well, recently I got a tweet from subscriber Barrett about how he used it to lower his blood sugar levels, cholesterol, and triglycerides.

+Health
I took psyllium husk for the last 75 days and my numbers are the best they've been in the last decade. Shout out to @FitFounder for the tip!

Glucose (Blood)
Down 17.70%

Total Cholesterol
Down 27.91% (from all time high in 2018)

Triglyceride
Down 84.97% (from all time…

— Barrett Sanders (@barrettsanders) March 17, 2023

A lot of people say that social media is a cesspool of negativity and I know where they're coming from.

In my experience, it can be a wonderful tool for self-improvement if you follow the right people.

This is not to say that there aren't bad actors out there peddling BS. There are tons of those on social media.

Just make sure you're following the right people & mute the negativity. It can be life-changing.

Here is your 4-Minute Friday:

1. Do This Test To See If You'll Live Longer

The test is called the sit and raise test and it's simple: You stand up, cross your legs back, and go into a seated position. Then from that position, you get yourself back up to a seated position.

You lose a point if:

- You place your hands on the floor
- Need support
- Touch knee to the ground
- Lose balance
- Support yourself on your side of the leg

You get 0 points if you can’t do this at all.

Here it is:

Want a simple test to see if you'll live longer? Do the sit & raise test.

You lower yourself to the floor sitting cross legged.

This is a basic test if strength & mobility as you age.

If you can get up without the use of support or losing balance you get a perfect 10. pic.twitter.com/N5XKXeEmLS

— Dan Go (@FitFounder) April 6, 2023

Why this works:

Older adults who have muscular strength & flexibility are less likely to fall. Falls are the leading cause of unintentional injury-related deaths for people 65 & older. The sit & raise serve as a litmus test for basic strength & mobility.

Researchers tested 2000 adults aged 51-80.

They followed them for an average of 6.3 years & out of the 159 people who died only 2 scored a perfect 10. Those who scored the lowest scores had a 5-6x higher risk of dying than those who scored 8-10.

Scored a 10? Great.

Scored less than a 10? Use that as a baseline to improve on.

2. Mom Approved Sleep Supplement

Last night I had a chat with my mother-in-law and she told me that for the past few years, she's been getting up at 1:30 am and hasn't been able to get to sleep.

So I tried a little test with her and gave her 400mg of Magnesium Bis-glycinate 30 minutes before she went to bed.

For the first time in years, she was able to sleep for the full night.

I talked about Magnesium in the last email about the supplements I take but here's the TLDR:

• Up to 90% of people are deficient in magnesium due to the Western diet and how we grow our crops
• It's been shown to help relax the body, reduce anxiety, and be a net positive for insomniacs

I'm not saying this will work for everyone but if you have a habit of waking up in the middle of the night it's worth a shot.

3. The Harada Method For Goal Achievement

Shohei Ohtani is the world's best baseball player on the planet.

People say he's talented but that's almost diminishing the fact that he set a vision and worked toward it.

He used a forgotten method of goal setting called the Harada Method to achieve his goals.

I go through the entire process and how he used it in this thread over here:

Shohei Ohtani is the best baseball player on the planet.

While talented but he's been using a forgotten system of goal setting since he’s been in high school.

It's called the Harada Method & here's how it will help you achieve your biggest goals: pic.twitter.com/fE1yXjrRxI

— Dan Go (@FitFounder) March 25, 2023

Client of the week - Payas, high achieving programmer

Payas is a programmer who wants to get healthy and increase energy.

In 12 weeks, we dropped 44 lbs and 6 inches from his waistline while increasing his energy levels!

We did this by switching to a nutrient-dense diet, following a meal schedule according to his natural rhythms, strength training, and walking.

John (my head coach) and myself are proud of the work he's done and it shows what is possible when you have a solid plan, the right mindset, and accountability.

Are you an entrepreneur who wants results like this? If that's you then click here for a free high performance strategy call.
​

One Quote to Finish Your Week Strong

Most people put an emphasis on how long they want to live. Not many put an emphasis on how they want to live out those years.

Aging gracefully is about quantity and quality. Don't sacrifice one at the expense of the other.

In other words: Take care of your body & brain.

- Dan

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

1. 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.​

2. 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.​