4 Minute Fridays: Eat This Fruit For A Better Nights Sleep, A Surprising Supplement For Eye Health & Why An MIT Educated Neurosurgeon Quit
Jul 26, 2024
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:
- Eat this fruit for a better night of sleep
- A surprising supplement for eye health
- Surprising reason an MIT educated neurosurgeon quits his job
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Hey friend,
When I started to workout, I wanted a six-pack badly.
I remember dieting down and getting to under 10% body fat, seeing my six-pack, and then pinching my "love handles" because they had a bit of fat on them.
I was so obsessed with how my body looked that it turned into body dysmorphia.
Even at 9% body fat, I thought I couldn't get over the stubborn fat I couldn't remove unless I wanted to diet down further.
I also felt tired and lethargic and my diet was so strict that I wouldn't go out with friends.
Now, at 44, I realize that having a six-pack was great, but it's massively overrated.
What's better is being healthy and feeling amazing.
Yes, looks matter but you get diminishing returns the more you focus on it.
Focusing on how you feel over how you look feels better than having a six-pack ever could.
I hope you get to that lesson faster than I did.
That said...
Here Is Your 4 Minute Friday:
1. Eat This Fruit For A Better Night's Sleep
One of the best things you could do for a better night's sleep is...eating fruit. Apparently so.
A study had 24 people (2 males, 22 females) 20 to 55 years of age who consumed 2 kiwifruits 1 hour before bedtime nightly for 4 weeks.
They found that the subjects who ate kiwis significantly increased total sleep time and sleep efficiency while decreasing sleep latency (the time it takes to go to sleep) and reducing sleep disturbances.
Why kiwis?
Kiwis contain a decent amount of serotonin, which helps regulate your sleep cycle. More serotonin means better sleep quality, making it easier to fall asleep and stay asleep.
Another key player is antioxidants. Kiwis are rich in antioxidants like vitamins C and E, which can help reduce inflammation and oxidative stress.
By munching on some kiwis, you're helping your body relax and recover, setting the stage for a good night's sleep.
Time to add kiwis to the grocery basket.
2. A Surprising Supplement For Better Eye Health
Your eyes are like a high-performance camera.
To keep that camera functioning at its best you need top-quality parts. If your retina's in good shape, it's like seeing the world in HD, instead of a scratched DVD.
That's where omega-3s come in—they're like the premium upgrade for your eyes.
The main star here is DHA, a type of omega-3 fatty acid. DHA is a key building block of the retina, the part of your eye that processes light and helps you see.
They also help with dry eyes. Omega 3's are anti-inflammatory, which means they help keep your eyes moist and comfy by boosting your natural tear production. No more feeling like you’re blinking through a desert.
And it doesn’t stop there. Omega-3s are like the bodyguards for your eyes, protecting them from nasty stuff like age-related macular degeneration (AMD).
Think of AMD as the thug that tries to mess up your vision as you age. Omega-3s help fend off this thug, keeping your eyes sharper for longer.
Omega-3s are essential for maintaining the retina, helping with dry eyes, and even protecting against age-related issues.
So, whether you’re munching on fish and nuts or taking a supplement, your eyes will thank you for the omega-3 boost.
❤️ My Favourite Thing This Week
This video has been pushed on my Youtube algo for the past week so I decided to give it a watch.
I don't usually watch 40-minute videos on YouTube, but this one spoke to me.
It's about an MIT educated neurosurgeon who quit his career due to ethical concerns.
In short, he felt the healthcare industry and hospitals' incentives were not aligned with healing patients.
Due to this moral dilemma, he gave up a career he had spent 20 years building up.
I found it to be a powerful video as well as a powerful message.
Check it out below if it speaks to you:
If 40 minutes is too long, I created a thread summarizing the video, which you can ​access here​.
Client of the week - Neil, entrepreneur
Neil is an entrepreneur who struggled with low energy and having a big belly.
In a year, we dropped 36 pounds while adding 6 pounds of lean muscle to his frame completely transforming his body.
The main thing we focused on was training with weights using progressive overload while finding a schedule of eating that worked with his lifestyle and body. We did cardio in the form of his favorite sport (tennis) and made sure we were patient with the process.
I'm proud of our work and stoked he has a successful body to go along with his successful business.
One Quote To Finish Your Week Strong
“People do not decide their futures, they decide their habits and their habits decide their futures.”
Whenever I want to know a person I don't listen to what they say. I look at what they do. It's more of a clear indicator of who they are.
Have a great weekend!
- Dan
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References
- Lin HH, Tsai PS, Fang SC, Liu JF. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr. 2011;20(2):169-74. PMID: 21669584.
- W Hodge, D Barnes, HM Schachter, Y Pan, EC Lowcock, L Zhang, M Sampson, A Morrison, K Tran, M Miguelez, and G Lewin.