4 Minute Fridays

By Dan Go

Today's issue is brought to you by  High Performance Founder. We help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies in a way that supports their busy lifestyle.

Hola from Costa Rica.

The other day I was having a conversation with my friend Jon on WhatsApp. He owns a coaching business for personal trainers.

He does a similar newsletter to this Friday's called "5 rep Fridays" and we joked around that we should come up with a 5-second version.

It would be a daily newsletter simply telling you to go to the gym.

I thought it was a great idea. I might still do it :)

He's on the same no-alcohol journey as me. I uploaded a video on what I've learned in the 100 days of not drinking that kinda blew up. You can check it out here.

Hope you're doing well and starting off the 2023 strong.

Here is your 4 Minute Friday:

3 Ways To Become a Better Human

1. The Dangers of Smart Phones & EMF

Keeping a smartphone in your pocket can have a negative effect on your body. For men, it can affect sperm quality, the ability to conceive, and a man's testosterone levels.

I'm not sure what effect it has on women but it can't be good.

I've also found that heavy EMF signals (from wifi) in the house can lead to poor sleep quality. Couple things to do is turn off the wifi before going to sleep and try to keep your phone out of your pocket or purse.

If it is near you keep it on airplane mode.

2. Pre-airplane nutrition

Eating at an airport can be tricky. You're anxious, rushed, and when you've got past customs you either reach for a drink or eat airport food.

This is where most people mess up and rightfully so. Airports can be stressful.

Here's what I tell my clients to do before traveling:

Drink a protein shake with some greens in it. Then drink some water. This gives your body something to digest while keeping you full.

This helps you avoid feeling hungry and grabbing crap food at the airport.

For protein, I use Ascent protein and for greens, I use Athletic Greens.

3. Take your vitamin D with magnesium

If you're upping your Vitamin D intake this winter make sure to take it with magnesium.

Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones.

All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.

If you want to learn more about this click here.

The 2 brands I use are linked above.

Client of the Week - Patrick, Entrepreneur

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.

If you're an entrepreneur who wants results like this in 2023 click here for a strategy call.

A Quote to Finish Your Week Strong