4 Minute Fridays: Do This Exercise To Slow Down Cellular Aging, A Fruit That Improves Mood & A Mushroom To Boost Brain Power
Feb 22, 2024
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Hello from sunny Mexico.
I'm here for a quick trip to Mastermind with a few friends.
I've been down here for one day and I'm already buzzing about the possibilities I can bring to my business.
This reminds me of a rule in life:
Your network sets your ceiling.
What I mean by this is, at least for me, is that I benefit from seeing others show me what's possible.
It's one thing to see people do it on social media but it's a whole 'nother ball game to see people you know doing it in front of your face.
At this Mastermind, I'm surrounded by world changers, and in only one day they've raised my ceiling of what I can do.
How did I put myself in such rooms? I started by investing whatever I could in coaching and masterminds when I was first getting started.
Each investment I made turned into a step function at a higher level.
That said, this isn't for everyone. I've got big goals and finding my group of "Avengers" is necessary in this journey.
And wherever you are I hope you find friends who raise that ceiling for you.
That being said...
Here Is Your 4 Minute Friday:
1. Do This Exercise To Slow Down Cellular Aging
There's a term in science called hormesis that's important to how we function as humans.
A simple way of explaining this is that when your body faces a little challenge or a tiny bit of stress it becomes stronger as a result.
Hormesis is important for us because it causes us to adapt to improve cellular health, which helps us live longer.
​A great way to stimulate hormesis is through High Intensity Interval Training (aka. HIIT).​
Much like the example we used above HIIT challenges our body with a bit of stress, which inevitably makes us stronger.
One of the most effective ways to do this is the 4x4 Norwegian method, which I talked about in this article​.
The Norwegian 4x4 method for HIIT involves 4 minutes of high-intensity exercise followed by 3 minutes of active recovery, repeated 4 times.
Each high-intensity interval consists of 4 minutes at 90-95% of maximum heart rate, followed by 3 minutes of active recovery at 70% of maximum heart rate.
Want to see an example of this?
Sahil Bloom just did a video on this on YouTube that you can check out here:
2. A Fruit That Improves Your Mood
Researchers from New Zealand ran a study that showed that consuming kiwis can enhance both your mood and vitality in just 4 days.​
This is due to the high amounts of vitamin C found in the fruit.
Vitamin C is known for its ability to enhance mood through your neurotransmitters.
Neurotransmitters are like messengers that tell your brain how to feel.
When you have enough Vitamin C, your brain can make more of these "happy" neurotransmitters, which help boost mood.
So does your mood need a boost? Try eating some kiwis.
3. A Mushroom That Boosts Brain Power
Lion's Mane mushroom (Hericium erinaceus) is gaining attention as an effective supplement for a healthy brain.
It's been shown to protect you from Alzheimer's and dementia, improve overall cognitive function, and possibly help treat mild symptoms of depression and anxiety.​
The active ingredients in lion's mane include polysaccharides, erinacines, hericerins, alkaloids, and lactones.
These ingredients have been found to help protect the body from damage caused by free radicals and inflammation and help promote the growth and regeneration of nerve cells.
If you want a boost to your brain try them out.
*I don't have a brand that I am 100% on so no recommendations on this one*
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.
One Quote To Finish Your Week Strong
"For every reason it's not possible, there are hundreds of people who have faced the same circumstances and succeeded."
A mantra that's helped me continue when things got tough:
There's someone else in the world who's a lot less intelligent than me who's figured this out because they stuck with it longer than I did.
If you're going through the struggle keep going.
- Dan
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