4 Minute Fridays: Eat This Candy To Boost Brain Power, Is Red Meat Healthy & Why I Quit Alcohol
Aug 23, 2024
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:
- The best candy to boost brain power
- Is red meat healthy?
- Why I quit alcohol
Today's issue is brought to you by ​High Performance Founder Private Coaching​.
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​ and let's get you in the best shape of your life.
Click here to apply for body transformation coaching
Hey friend,
Recently, I had a conversation with a new client who asked me when he could have cheat days. Here's what I told him:
"Bob (name withheld), your last 7 years have been a cheat day. We need to be rigid before being flexible. We're undoing a long time of unhealthy behaviors so let's set everything up in our favor to make it happen"
I believe in being flexible with nutrition but I also know it's a slippery slope, which reminds me of something I posted earlier:
If you can’t stop yourself after one drink…don’t drink.
— Dan Go (@FitFounder) December 20, 2023
If you can’t stop yourself after eating one chip….don’t eat chips.
A big part of getting in shape is to stop consuming the things you can’t stop yourself from overconsuming.
If you've been neglecting your health for a long time, it's best to avoid things that can cause you to veer off course.
It doesn't have to be forever, but at least enough time to set good behaviors.
That said...
Here Is Your 4 Minute Friday:
1. The Best Candy To Boost Brain Power
Dark chocolate isn't just a treat; it's legit brain fuel.
Packed with flavonoids, it boosts blood flow to your brain, improving focus and mental clarity. That means when you're stressed or distracted, a bit of dark chocolate can actually help you think more clearly.
It also triggers serotonin and dopamine, giving you a mood boost and making everything feel a little less chaotic.
Plus, the antioxidants in dark chocolate fight inflammation and protect your brain cells from aging, keeping your mind sharp long-term.
A 2024 study showed improved cognitive performance and concentration after ingesting 25g of dark chocolate.
So, next time you reach for dark chocolate, remember—it’s not just a snack, it’s brain maintenance.
A small indulgence that helps you stay focused, happier, and mentally sharp. Enjoy it guilt-free, knowing it’s doing your brain some real good.
2. Is Red Meat Healthy?
Red meat has gotten a bad rap in the past.
A new Harvard-led study wanted to determine if there is a relationship between unprocessed red meat consumption and all-cause mortality and what they found was shocking.
It turns out that people who ate red meat had a 6% lower chance of dying than people who didn't.
Something you should know is that red meat is a powerhouse of nutrients.
It’s packed with high-quality protein that’s easy for your body to absorb, helping you build muscle, repair tissues, and stay strong. If you’re active, this is the fuel your body craves.
Red meat is also rich in heme iron, the most absorbable form, which keeps your energy up and helps prevent fatigue by ensuring your body can transport oxygen efficiently.
Plus, it’s loaded with essential vitamins like B12, which supports nerve function, and zinc for a strong immune system.
The only danger of red meat (as with all foods) is consuming it in excess. So, if you eat meat, hit your local grocer and stock on the good stuff.
❤️ My Favourite Thing This Week
Back in 2023, I decided to give up alcohol.
I quit because it had been a part of my life since I was 16, and I wanted to know what it would be like without it.
A big reason was because I wanted to reach my full potential, which leads to one of my favorite videos on the internet.
It's John Mayer talking about his journey to quitting alcohol, where he asks a poignant question:
"What percentage of your potential would you like to have?"
If you've ever thought about taking a break away from alcohol, give this video a watch:
In 2023 I decided to give up alcohol.
— Dan Go (@FitFounder) March 29, 2024
I started with a month and eventually it turned into a year.
Once that year ended I decided to bring it back in moderation.
But after my first few drinks I realized the cost wasn't worth the reward.
Why did I give it up? John Mayer does a… pic.twitter.com/nyPLsNI8Oo
If you want to go deeper on this, click here to watch a video on what I learned from a full year away from alcohol.
Client Of The Week - D, Entrepreneur
D is a high-achieving lawyer who works long hours and was frustrated with being stuck in a yo-yo weight cycle.
In 6 months, we went from 220 lbs to having abs.
Our Strategy:
- We prioritized finding a rhythm with her eating schedule and the foods she ate. This eliminated much of her decision-making around food.
- We switched up the cardio sweat sessions for weight training so we could help her build lean muscle while dieting down.
- We focused less on outcomes like weight loss and more on behavior changes so she could keep her fit body for life.
In her words, she's the most energetic & confident she's ever been in her life.
​
One Quote to Finish Your Week Strong
This is a quote I live my life by. Every goal achieved is a milestone on the journey.
Have a great weekend!
- Dan
When you're ready, here are 3 ways I can help:
1. The Lean Body 90 System: 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.
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.
3. Promote yourself to 320,000+ subscribers​ by sponsoring this newsletter.
References
- Sasaki A, Mizuno K, Morito Y, Oba C, Nakamura K, Natsume M, Watanabe K, Yamano E, Watanabe Y. The effects of dark chocolate on cognitive performance during cognitively demanding tasks: A randomized, single-blinded, crossover, dose-comparison study. Heliyon. 2024 Jan 11;10(2):e24430. doi: 10.1016/j.heliyon.2024.e24430. PMID: 38268830; PMCID: PMC10803911.
- Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011 Nov 15;15(10):2779-811. doi: 10.1089/ars.2010.3697. Epub 2011 Jun 13. PMID: 21470061; PMCID: PMC4696435.
- Wang Y, Pitre T, Wallach JD, de Souza RJ, Jassal T, Bier D, Patel CJ, Zeraatkar D. Grilling the data: application of specification curve analysis to red meat and all-cause mortality. J Clin Epidemiol. 2024 Apr;168:111278. doi: 10.1016/j.jclinepi.2024.111278. Epub 2024 Feb 12. PMID: 38354868.