The other day I was having a conversation with world-renowned fitness expert ​Borge Fagerli​.

If you don't know about Borge, he is the creator of the Myo-Rep method for muscle gain, which I wrote about here​.

Between Borge and I, we estimated that we've worked with around 100,000 people over the past 20 years.

During our chat, we talked about the balance between science and application.

You see there is a difference between a researcher and someone who's in the field actually getting people results.

The core idea was this:

Science uses averages but may not fit individual complexities.

For instance, warm-ups vary; some need more time, others less or the fact that body types work better with different exercises.

These reasons (and many others) are why personalized coaching​ matters.

Also, as you'll find with the third tip in the 4MF email today, science is slow to catch up with what we know in real life.

This is why I sort of cringe a bit at people who are dogmatic about being "evidence-based".

They don't understand that science is a great guide but fail as a mentor.

This doesn't mean that science isn't important. It's just a reminder that we're all unique.

Use evidence wisely, but always blend it with your personal experiences.

Note: I notice the minor disconnect of what I'm saying because I share studies in my newsletter. As with all things, you should take all information (even mine) with a grain of salt, apply it when necessary, and always compare it to your own experience.

That being said...

Here Is Your 4 Minute Friday:

1. The One Supplement Every Longevity Expert Agrees On (Sponsored Post)

As I continue down the winding road of life, I find myself increasingly fixated on the concept of longevity.

In this quest, I've immersed myself in the wisdom of various experts such as Dr. Peter Attia, Dr. Rhonda Patrick, Dr. David Sinclair, and a host of others. It's been quite the binge-watchathon, let me tell you.

But here's the kicker – despite all their differing philosophies, there's one supplement that consistently emerges as a cornerstone of their daily routines: Magnesium.

We're talking decreased anxiety​, ​improved mood​, ​enhanced sleep quality​, ​improved exercise performance​ – the whole nine yards. Magnesium is like the unsung hero of everyday well-being.

Here's the twist, though: Due to our food sources anywhere from ​40% to a staggering 75% of folks in the Western world are magnesium deficient​.

Also, the supplement market is a bit of a Wild West, and many brands out there are more smoke and mirrors than substance. They'll toss in a smidgen of magnesium and bulk up the rest with fillers.

This is where ​Mag-tech by NaturalStacks​ steps in.

Full disclosure, this is a sponsored post, but here's the deal – I know the founder personally, and I've witnessed the commitment he pours into his products. That's why I use his magnesium every single day.

If you're on the hunt for a magnesium brand you can truly trust, I wholeheartedly recommend giving Mag-tech by NaturalStacks a whirl.

You can snag it through the link right here​ as they're currently running a $10 off for every $50 purchased deal.

2. One Trick To Fall Asleep Faster

I've been doing something for the past year that's had a tremendous impact on my sleep.

One thing you should know is that I sleep hot, which is funny because my wife is the complete opposite.

Side note: Isn't funny how almost all relationships have this dynamic?

So you can imagine my surprise when I discovered this trick to sleep faster.

It was a hot summer evening and I had gotten home a bit late. I was a sweaty mess so I jumped into my bathroom and took a hot shower at 7pm.

Next thing you know it's 10pm so I'm jumping on my bed and, surprisingly, I knock out like a light.

I found this to be weird so I tested out taking a shower again at 7pm. Same thing.

This is when I found out what hot water does to a body before sleep:

Taking a ​hot shower before bed will help lower your core temperature​. This acts as a circadian sleep signal and helps you sleep faster.

So if you're finding it hard to fall asleep at night try this little trick out. The worst that can happen is you go to bed with a clean body ;)

3. How Much Protein Can Your Body Absorb In One Meal?

Here's some breaking news in the fitness industry:

It's commonly believed that your body can only absorb 20-30 grams of protein per meal.

I've always doubted this, based on both personal experiences and client data (remember what I said in the intro 😉).

Some of my clients regularly consume up to 75 grams of protein in one meal, with positive gains on their lean mass.

Now, here's the kicker...

A ​recent study​ challenges the conventional wisdom on protein consumption. Researchers compared different post-exercise milk protein amounts (0g, 25g, and 100g) in young adults, measuring over 12 hours.

Surprisingly, the 100-gram group was still digesting protein and had the highest muscle protein synthesis after 12 hours.

What's the takeaway?

It suggests that fewer, larger meals might be as effective as frequent ones.

In any case, protein is the most important nutrient on the planet.

We recommend 1 gram per pound of ideal bodyweight to our ​clients​ and ​Lean Body 90​ members.

Now if you don't mind, I'm about to get myself some delectable 350-gram striploin steaks for Christmas.

Client Of The Week - Patrick Power, TV Host

Patrick is an entrepreneur who wanted to drop his body fat percentage and lose the gut.

He struggled with snacking and late-night eating and wanted to get in shape so he could be a good example to his 2 children.

In 12 weeks he's dropped 19 pounds, increased his energy & is feeling more confident in his body.

Our Strategy:

• Emphasize strength training over cardio as the primary exercise for fat loss
• Change his meal schedule to support his circadian rhythms
• Instead of cardio, we did walking 10k steps every day
• And more...

​If you're an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life click here for a strategy call.​ 

One Quote To Finish Your Week Strong

Experiencing fear is not the problem; succumbing to your fears is the problem.

The sole path to liberation lies in confronting your fears head-on.

Embrace the challenge that terrifies you.

Often, you'll discover that the fear you imagined was far more daunting in your mind than it actually is in reality.

- 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 192,000+ subscribers​ by sponsoring this newsletter.