Hey friend,

Recently, I've been getting a kick out of biking. I've been taking it to go to the gym, get coffee, and just cruising around my neighborhood bike trails.

But there's one part that always gets me.

You see, there's a big hill that I have to climb every time I want to leave my house.

This thing is quite massive and it's what you would call a "leg burner".

Anytime I'd have to bike up the hill I'd curse it and ask myself,

"Why does this damn thing have to be here?!"

Until one day, I caught myself and realized something profound:

"The hill isn't big at all. I'm just weak. Stop asking for the hill to not be there and start asking yourself to be stronger."

I changed my attitude about the hill and guess what? The more I traveled up the hill the easier it got.

Sometimes, I even look forward to driving up the hill. There's a lesson in that.

Btw today, I'm trying something a little different with the newsletter.

At the end, I'm adding a section called "Things I love," which will be dedicated to products, videos, and other things that have had a positive effect on my life.

If you'd like me to recommend anything, email me at [email protected], and I might feature it on the next 4MF.

That said...

Here is your 4 Minute Friday:

1. 3 Things I Do When I Feel Hungry

As of right now, I'm cutting some weight off my body. As I cut, I'm feeling more hunger and cravings than usual, which is normal when you're losing weight.

When this happens, I usually turn to 1 of 3 habits that help me curb hunger:

1. Drinking water with electrolytes. This is the Swiss Army knife of hunger hacks. Often, when you think you're hungry, you're actually just thirsty. Add some salt and I find that I get fuller, more energized, and hydrated, which all help me curb hunger.
   
   
2. Doing a couple of pull-ups. Resistance training releases endorphins, which are feel-good chemicals in your brain that can act as natural appetite suppressants.
   
   
3. Walking in sunlight. Walking is low-intensity exercise, which is perfect for blunting hunger. Doing it in the sun helps your body absorb vitamin D, which can help regulate your mood and energy levels.

The next time you feel hungry, try these out. Your body might thank you.

2. Avoid Saying This To Your Brain

The words we tell ourselves have an impact on how our brain operates.

This was told to me by a neurologist and researcher on the brain.

In fact, there's one thing we must avoid if we want our brains to work for us:

When a new event is coming up or you're doing something you haven't done before, avoid saying to yourself,

"Well, what if it doesn't work out?"

This sends a directive to your frontal lobes to look for all the information necessary to prove you're right, and if you end up "failing," it will make you feel even worse.

The way to get your brain to act on your behalf, instead of against you, is asking yourself,

"What if this does work out?"

Then imagine the outcomes as if they're happening for you right now.

This puts you in a present state and also opens up the possibilities for your mind to search for ways to make that "thing" work out for you.

Here's a video of him​ explaining why this works.

❤️ My Favourite Thing This Week

For the past few years, I've had the pleasure of working with Mark Manson on his body.

If you don't know Mark, he's the NYT best-selling author of the book, "The Subtle Art of Not Giving a F*cK" and has become a massive influencer in the self-development space.

Over the course of our coaching together he's been able to take his body from 235 to 175, added some muscle, and completely transformed his health from head-to-toe.

Here's a video of him describing his journey, and you can even see a little shout-out to yours truly at the 13-minute mark: