4 Minute Fridays: Reverse The Age Of Your Heart By 20 Years With This Exercise, How To Reset Your Brain In 3 Days & A Social Media Post That Lives Rent Free In My Head
Mar 14, 2025
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:
- Reverse the age of your heart by 20 years with this exercise
- How to reset your brain in 3 days flat
- A social media post living rent-free in my head
Today's issue is brought to you by the ​Lean Body 90 Protocol​.
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Hey friend,
The other day, I had a convo with an entrepreneur.
Successful guy. Multi-multi-millionaire. Blah blah blah.
As many conversations with me go, he wanted to talk about his health.
For the life of him, he couldn't lose the excess weight (especially around the belly).
So I asked him, "Josh (name withheld), how often do you track your sales?"
He said, "Every day, even on Sunday".
I asked him, "When's the last time you stepped on a scale?"
To which he gave me a thousand-yard stare. He hadn't done this in more than a month.
Look, if you're not measuring, you're not managing. If you're not tracking, you're not improving.
We all need to measure the things that matter; if it's your body, your weight is the easiest thing to track.
Long story short, I gave Josh a simple exercise to show him the power of tracking and made a video about it.
You can check it out at the end of the email.
Onward and upwards 🚀
Here Is Your 4-Minute Friday:
1. Reverse The Age Of Your Heart By 20 Years With This Exercise
The bad news? Cardiovascular Disease (CVD) is the leading cause of death globally.
The good news? Researchers have found a type of exercise that could reverse the ageing of your heart by 20 years (!)
A recent study took 61 middle-aged adults and divided them into two groups: one doing high-intensity exercise and the other following a more relaxed regimen.
The results were incredible:
The high-intensity group showed significant improvements in cardiovascular health, including enhanced baroreflex sensitivity and better heart function.
These improvements were equivalent to reversing up to 20 years of cardiovascular aging.
While there are tons of ways to do HIIT, I've found the best way is through supersets and tri-sets, much like the ones we do in the ​Lean Body 90 Program​, as they help boost cardio while building muscle.
Either way, high-intensity interval training is a great addition to your exercise toolkit if you want to boost your heart health without spending hours at the gym.
2. How To Reset Your Brain In 3 Days Flat
Want to give your brain a significant boost in just 3 days flat? Avoid your smartphone.
The University of Heidelberg (Germany) published research on what happens when you go 72 hours without a smartphone.
Here's what they discovered:
- Brain Activity Changes: The study saw improvements in how the brain worked after not using a smartphone for 72 hours, especially in areas related to rewards and addiction.
- Neurotransmitter Systems: It found connections to chemicals in the brain, such as dopamine and serotonin, which affect mood and addiction.
- Addiction Similarities: The brain reacted to smartphone reminders in a way similar to how it reacts to cravings for other addictive things.
In short, taking a mini digital detox can help reset your brain and improve your mental power.
We all know that smartphones are addictive, but we're starting to find out what they do to our brains.
With this in mind, I will test a new tradition called Smartphone-Free Sundays.
I can't help but think it might help my brain work a little bit better.
❤️ My Favourite Thing This Week
When you choose to skip the gym or procrastinate on a project, you're not just being lazy.
— Kpaxs (@Kpaxs) March 12, 2025
You're prioritizing the desires of your current self over the needs of your future self. You're essentially saying, "I don't care about that other person's problems."
But here's the… https://t.co/UX2ue8R7ZM
A couple of weeks ago, I was in Austin and was talking to my friend ​Ayman Al-Abdul​.
He's a CEO coach and the guy who took App Sumo to 50 mil in revenue. Smart dude. Amazing human.
I'm always interested in decision-making frameworks as decisions are what make our lives.
So I asked him how he makes decisions, and what he said floored me,
"I have two advisors: My 8-year-old self and my 80-year-old self."
Boom.
Referring to the post above, the idea that your current actions are a benefit or a detriment to your future self is a great way to reframe your decisions.
I hope you get a kick out of it. It's been living rent-free in my head ever since I read it.
Client Of The Week - Rob, Entrepreneur
Rob is an entrepreneur who got out of shape while building his business and having a family.
His main goal was to lose weight (especially around the belly) and become healthier so he could live longer.
In 16 weeks, he dropped 27 lbs. while seeing his abs for the first time since college. But the best part? His energy is through the roof, and he has more than enough energy to play with his kids when he gets home.
Our Strategy:
- Find a meal schedule and frequency to control his hunger instead of letting it control him
- Switch from cardio to weight training to build muscle and metabolism
- Found a routine to decrease stress levels so he could lower cortisol and drop belly fat
Rob completely transformed his body by finding the right system. If he can do it, you can too.
One Quote To Finish Your Week Strong
"Maybe there’s something you’d like to change in your life – to get more of something good or less of something bad. Try this: figure out a very concrete way to measure and track it.
By counting the things that count – and pushing yourself to find a way to count the things that seem as if they can’t be counted – you make sure they’re part of your life."
― Gretchen Rubin
If you don't measure, you don't manage. If you don't track, you can't improve.
- Dan
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 395,000+ subscribers​ by sponsoring this newsletter.
References
- Hieda M, Howden EJ, Sarma S, Cornwell W, Lawley JS, Tarumi T, Palmer D, Samels M, Everding B, Livingston S, Fu Q, Zhang R, Levine BD. The impact of 2 years of high-intensity exercise training on a model of integrated cardiovascular regulation. J Physiol. 2019 Jan;597(2):419-429. doi: 10.1113/JP276676. Epub 2018 Nov 22. PMID: 30387144; PMCID: PMC6332782.
- Mike M. Schmitgen, Gudrun M. Henemann, Julian Koenig, Marie-Luise Otte, Jakob P. Rosero, Patrick Bach, Sophie H. Haage, Nadine D. Wolf, Robert C. Wolf, Effects of smartphone restriction on cue-related neural activity, Computers in Human Behavior, Volume 167,2025,108610, ISSN 0747-5632, ​https://doi.org/10.1016/j.chb.2025.108610.
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.