Hey friend,

For the past couple of months, I've been practicing a 10-minute habit that has had a profound effect on my life.

Basically, I sit down after I wake up and look at my thoughts, also known as meditation.

I know, I know. So many people talk about this, but I have to tell you, there's something to it.

I'm calmer and more focused, and I feel a slight pause between a situation and my reaction to it.

This compounds amazingly throughout the day.

The ability to manage my emotions while I drive hard towards big goals in life is a massive net positive.

Have you tried meditation? I'd love to hear your experiences on it.

That said...

Here Is Your 4 Minute Friday:

1. The Surprising Drink That Helps You Supercharge Performance

Scientists found that drinking special water might help your muscles work better.

This water is called hydrogen-rich water.

In a ​breakthrough study​, people drank hydrogen-rich water for eight days and did tough exercises on the last day.

The results showed:

• People who drank HRW could do more exercises
• They had more power when working out
• HRW didn't help much with muscle soreness after exercise

This means HRW could be good for athletes and people who like to work out. It might help them exercise longer and harder.

The research is early but promising. I don't know about you, but I'm willing to give it a try, especially if it helps me make more gains in the gym.

2. The Easy Exercise That Helps You Live 7 Years Longer

If you've been reading this newsletter or following me long enough you know that walking is highly underrated.

Well, researchers wanted to know if walking helps people stay young.

They studied over 5,000 adults in the U.S. and measured tiny parts of cells called telomeres, which get shorter as we age.

They found that people who walked 150 minutes or more each week had longer telomeres than those who didn't walk much. This means regular walkers might be up to 7 years younger in their bodies than non-walkers. Walking seems to slow down aging!

This reminds me of my best friend's grandparents. They lived to be 99 and 100 and walked daily, regardless of the weather.

Either way, put your walking shoes on, get outside, and let's live longer!

❤️ My Favourite Thing This Week

From Monday to Friday, I sit at my desk, put on my headphones, and listen to ​Brain.fm​ for a few hours of deep work.

The reason is simple: It helps me focus better and improve my memory.

Binaural beats have existed for some time, but I still don't see many people taking advantage of their benefits.

Binaural beats enhance focus by entraining brainwaves to specific frequencies. This promotes increased attention, cognitive flexibility, and sustained concentration.

One study tested 32 participants who listened to beta (20 Hz), theta (5 Hz), or white noise (control).

They found that binaural beats led to more 36% to 46% better word recall, better recognition scores, and improved memory performance than theta beats or white noise.

I'm a massive fan of binaural beats, specifically ​Brain.fm​. Their amazing soundtracks make it seem like you're not listening to binaural beats at all.

And since I know the founder of Brain.fm, they're giving our high-performance community a month off for signing up.

If you want to amplify your focus and memory and get a free month on Brain.fm, ​click here to get started​.

Client Of The Week - Leonard Hui Senior Vice President

Lenny is a senior VP who wanted to lose the belly, increase energy, and get into shape so he could be a better businessman and father.

He struggled with getting on a routine and knowing what to do, especially when he travels for work.

In 12 weeks, we lost 19 pounds, gained muscle, increased his energy massively, and started to see his abs for the first time since high school.

Our process was to lift weights using progressive overload, schedule his workouts into his calendar, and eat 3 nutrient-dense protein meals a day while limiting alcohol intake. We gave him a solid plan and this alone helped him cut many of the decisions he made especially while traveling.

Overall, we created a structure around eating, working out, and sleeping that fit with his busy lifestyle.

Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program.​ 

One Quote To Finish Your Week Strong

That thing you're going through that's frustrating you right now? Guess what? It's helping you become a stronger more resilient person at the same time.

Keep showing up my friend.

As promised, get healthier in under 4 minutes.

- Dan

Ps. I created a free 5-day email course designed to help you lose weight, drop the belly, and get lean for life.

If that's a goal of yours in 2025 then grab it by clicking the link ​over here​.

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.  ​https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1458882​ 
2. Tucker LA. Walking and biologic aging: Evidence based on NHANES telomere data. J Sports Sci. 2020 May;38(9):1026-1035. doi: 10.1080/02640414.2020.1739896. Epub 2020 Mar 16. PMID: 32175820.
3. Garcia-Argibay, M., Santed, M.A. & Reales, J.M. Binaural auditory beats affect long-term memory. Psychological Research 83, 1124–1136 (2019). https://doi.org/10.1007/s00426-017-0959-2

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.