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 bedroom habit that reduces heart disease by 45%
• The number one macro for longevity
• I drink this every day to improve my performance and sleep

Hey friend,

The other day I wasn't feeling it. Work was busy and I was dead tired. Hitting the gym was the last thing on my mind.

Then a thought came in,

"Just show up. If you don't feel like working out you can leave".

Reluctantly, I listened to that voice and went.

Once I crossed those doors I forgot about how tired I was or how busy my life was getting.

I ended up having a great workout.

Afterward, I was buzzing. I started jotting down ideas and solutions to problems.

I came home and was more energetic for my children.

All because I decided to hit the gym despite how I felt.

This reminds me of an old saying,

"When in doubt, workout"

If it worked for me it might work for you.

Ready to get healthy in less than 4 minutes? Let's go!

Here Is Your 4 Minute Friday:

1. The Bedroom Habit That Reduces Heart Disease By 45%

Erectile dysfunction (ED) might be more than just a bedroom issue - it could be a warning sign for your heart.

A study of 1,165 men over 16 years found that those with ED were more likely to develop cardiovascular disease (CVD).

But even worse, if you don't have ED, your sex life could still predict heart health.

Men who had sex less than once a month were 45% more likely to develop CVD compared to those getting busy 2-3 times a week.

This link held up even after accounting for other risk factors.

Now, I understand that this study is more of a correlation than a causation. Many factors affect one's risk for CVD.

That said, it goes deeper than that.

Intimacy and connection are as essential to our lives as much as exercise. Studies have even shown that women who hug their partners show a significantly lower cortisol response than those who don't.

So, gentlemen (and partners), staying sexually active might not just be fun - it could help keep husbands alive longer.

2. The #1 Macro For Longevity

The #1 macro for longevity is protein.

A study of 48,762 female nurses reveals a strong link between midlife protein intake and better health in later years.

Higher protein consumption was associated with increased odds of healthy aging, defined as being free from major chronic diseases and maintaining good mental and physical function.

For every 3% increase in energy from protein, the odds of healthy aging jumped by 38%. Replacing animal protein, dairy, carbohydrates, or fats with plant protein showed even greater benefits.

This study suggests that boosting protein intake in midlife could be a tasty recipe for a healthier, more vibrant future.

So, ladies (and men), load up on the protein please - your future self will thank you!

❤️ My Favourite Thing This Week

Something I have to say is that electrolytes, specifically, ​LMNT​ have changed my life.

Since adding them to my life 2 years ago, I've experienced an increase in my performance and energy levels.

Putting electrolytes in water helps increase fluid balance, aid nerve function, and support muscle contractions. They help hydrate faster, prevent cramping, and boost energy levels, enhancing our ability to do hard things.

Now, I have another use case for them: I take some right before I go to sleep.

You see, since I was a kid I had a habit of waking up in the middle of the night to go pee.

Since electrolytes help your body hold onto water better it means you won't need to pee as much, especially at night.

They make sure you stay hydrated without your bladder getting too full of extra water.

I've been a huge fan of the brand ​LMNT​. Been using them for 2 years and haven't stopped since.

I worked out a deal with them where you get a free sample pack with every purchase you make.

You can grab them by clicking the ​special link over here​.

Client Of The Week - Rob Smith, Entrepreneur & Influencer

Matt is an entrepreneur who struggled with poor eating habits and not having a routine when it came to his workouts.

In 12 weeks we lost 36 lbs and dropped 7 inches from his belly! He's now at his lowest weight since high school and loves to hit the gym and workout.

Our Strategy:

• Putting his meals on a schedule of eating that fits his life.
• Stressing standards over schedules when it came to his workouts.
• Using our lean body workouts to build muscle while dropping body fat.
• Drinking water throughout the day so he kept himself hydrated and full.

Since transforming his body his success has exploded while he has more than enough energy to play with his kids when he gets home.

One Quote to Finish Your Week Strong

The most important step is to get started. Your life won't be perfect. You will still be busy. But nothing changes until you take the first step.

As promised, get healthier in under 4 minutes.

To your healthiest self,

- 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 380,000+ subscribers​ by sponsoring this newsletter.

References

1. Hall SA, Shackelton R, Rosen RC, Araujo AB. Sexual activity, erectile dysfunction, and incident cardiovascular events. Am J Cardiol. 2010 Jan 15;105(2):192-7. doi: 10.1016/j.amjcard.2009.08.671. PMID: 20102917; PMCID: PMC2824175. 
2. Berretz G, Cebula C, Wortelmann BM, Papadopoulou P, Wolf OT, Ocklenburg S, et al. (2022) Romantic partner embraces reduce cortisol release after acute stress induction in women but not in men. PLoS ONE 17(5): e0266887. https://doi.org/10.1371/journal.pone.0266887
3. Ardisson Korat AV, Shea MK, Jacques PF, Sebastiani P, Wang M, Eliassen AH, Willett WC, Sun Q. Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort. Am J Clin Nutr. 2024 Feb;119(2):271-282. doi: 10.1016/j.ajcnut.2023.11.010. Epub 2024 Jan 17. PMID: 38309825; PMCID: PMC10884611.

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.