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.

For the past 10 days, I've been doing cold showers as part of a 30-day challenge.

If I'm being honest part of the reason why I'm doing this is because I don't prefer the cold. The act of doing things I don't like while being momentarily uncomfortable is a skill I'm pushing myself to adopt.

It does help that I get benefits from cold exposure for my brain and body.

Even short bouts of cold exposure can cause a lasting increase in dopamine and sustained elevation of mood, energy, and focus.

It also activates brown fat (more on further into the email).

I started my cold showers with 15-second rounds and now I'm up to 30 seconds.

What have I learned?

Cold exposure gives me a sense of well-being to start the day. It also wakes me up. I don't need to drink coffee but I still do because I love it.

The most important lesson I'm learning is not to doubt myself when turning the knob.

I know it's gonna hurt. I know it's gonna suck. I know I won't regret doing it.

It's helping me reduce the time of thinking about an action and taking it.

I've got 20 more days to go. Let you know the full report when I'm done.

Here is your 4-Minute Friday:

How to Become a Better Human

1. Eat white rice instead of brown rice

Brown rice contains phytic acid, and phytic acid "grabs onto" or chelates minerals (making them unavailable), in addition to inhibiting enzymes we need to digest food.

That's why white rice is often a superior food.

It's fortified with vitamins, isn't associated with bloating or food allergies, and when you mix it with protein (e.g., meat), it ameliorates its otherwise high glycemic index.

You can read more about why white rice is superior to brown rice here.

2. Add cocoa to your coffee

Adding 5 grams of "non-Dutched" cocoa to your coffee lessens its anxiety-producing effects while enhancing its cognitive boosting effects.

Cocoa is also rich in phytonutrients. It contains a good amount of polyphenols including flavonoids and flavanols, alkaloids like theobromine, and a whole alphabet soup of bioactive compounds.

Together, these substances give cocoa the ability to reduce the incidence of heart arrhythmias and heart disease in general by lowering blood pressure and improving endothelial function.

It's also thought to improve insulin sensitivity, fight cancer, and act as a neuro-protectant. Adding cocoa to your coffee is an easy way to take full advantage of these properties.

3. What is brown fat and why do you want to activate it

Brown fat, also called brown adipose tissue, is a type of body fat that keeps you warm when you get cold.

It stores energy in a smaller space than white fat and it's packed with iron-rich mitochondria.

When brown fat burns, it creates heat without shivering. This process is called thermogenesis. During this process, the brown fat burns calories.

One way to activate brown fat is through cold exposure. Exposing your body to cool and even cold temperatures may help recruit more brown fat cells.

The best way to do this is by cold showers or ice baths. You could also keep the temperature cold in your household or go outside for long periods of time.

You can read more about brown fat here.

Client of the week - M, CEO

M is a CEO who wanted to reverse his age and get into his best shape at 62.

In 12 weeks, we dropped 32 lbs and gained 6 lbs of lean mass while decreasing stress and increasing his energy levels.

We were able to lose fat and gain muscle by lifting weights with progressive overload while upping his protein intake. We made sure he had a plan that would fit his lifestyle and maintain a social life.

I'm proud of our work together and he 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.
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One Quote to Finish Your Week Strong

Instead of complaining about your genetics put your focus on what you can control so you can live a long and prosperous life.

- Dan

PLUS whenever you’re ready, here is 1 way I can help you:

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