4 Minute Fridays: The Best Type Of Workout To Reduce Hunger, 110-Year-Old Man Shares His Nutrition Secrets & Everyone Needs This At Their Home
Mar 07, 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:
- The best type of workout to reduce hunger
- Nutrition secrets of a 110-year-old man
- Everyone needs this at their home
Today's issue is brought to you by ​High Performance Founder Private Coaching​.
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Hey friend,
In 2023, I decided to stop drinking alcohol to see what effect it would have on my life.
The result? Business doubled, health improved, and I was loving life.
After my test, I decided to bring it back in moderation. Every 2-3 months or so, I'd have a few drinks with a friend or during a special occasion.
Things came to a head when I took my daughter to a Lūʻau in Hawaii.
Long story short, I had a couple of Mai Tais, which ruined the next day. It took me about 3-4 days to start feeling normal again.
I asked myself if getting buzzed was worth losing 3-4 days, and the answer was no.
So I stopped drinking and haven't touched it since, and it's been the best decision I've made since I started 2025.
Ready to get healthier in less than 4-minutes? Let's go 🚀
Here Is Your 4-Minute Friday:
1. The Best Type Of Workout To Reduce Hunger
The other day, I had a chat with my sister that shocked her.
In short, I told her that she didn't have to eat protein right after a workout or have a meal, which changed her life because she was not even hungry after a gym session.
The cool thing is that science is starting to support this as well.
Researchers examined how different types of exercise impact hunger and eating habits. They found that resistance training can help curb appetite in the short term.
In my experience, this only changes if you force-feed yourself after a workout because you think you have to. We inevitably train our hunger based on the times we choose to eat (and what we put into our bodies.
So, if you're lifting weights, you're not just building muscle but also managing your appetite. Win-win.
2. A 110-Year-Old Man Shares His Nutrition Secrets
A man who lives to be 110 reveals his secrets which includes eating mostly:
— Dudes Posting Their W’s (@DudespostingWs) March 2, 2025
-Garlic
-Honey
-Cinnamon
-Chocolate
-Olive Oil pic.twitter.com/mVxQK2X9Bn
Bernando LaPallo, a 110-year-old man known for his youthful appearance and excellent health, passed away peacefully in Tempe, Arizona.
Born in Brazil in 1901, he lived a life of strict routine and healthy habits.
LaPallo attributed his longevity to a diet rich in organic fruits, vegetables, and five key foods (and why they might work):
- Garlic: Antioxidant, anti-inflammatory, lowers disease risk
- Honey: Neuroprotective, antioxidant, improves memory
- Cinnamon: Promotes autophagy, regulates mTORC signaling
- Chocolate: Reduces heart disease, stroke, and diabetes risk; improves cognition
- Olive oil: Lowers mortality risk, protects against age-related diseases
He also emphasized obedience and moderation as crucial to his long life.
One thing to mention is that LaPallo kept his mind sharp through reading, puzzles, and speaking engagements. He ​authored a book on longevity​ and maintained strong faith throughout his life.
❤️ My Favourite Thing This Week
The older I get, the more I'm starting to care about air quality.
From the wildfires I experienced in 2023 to the fact that microplastics are literally in the air we breathe, air quality is one of the most important aspects of life, especially at home.
Every day, pollutants invade our indoor air. Air purifiers, on the other hand, trap those nasty particles before they reach our lungs.
Every home needs an air purifier, especially if you're concerned about microplastics and air quality.
The one we use at our home is the ​Jaspr Air Purifier​.
This air purifier makes it nearly impossible for microplastics to escape, ensuring I breathe clean, legit air.
They can remove up to 99.97% of airborne particles as small as 0.1 microns. I've got one for my bedroom, living room, and office.
I'm ​friends with the founder​, and I can confidently say he's obsessed with clean air, which shows in his products.
And the good news? He's giving a 17% discount to every member of our High Performance community (aka. You), which is one of the best discounts online.
If you want better air quality, grab a ​Jaspr​. Your lungs will thank you.
Grab one for 17% off by ​clicking here​.
Client Of The Week - Jason Knutson
Jason is an entrepreneur who wants to lose 50 pounds, increase his energy, and be a better example to his family.
In 6 months, we dropped 51 lbs and 11 inches from his waistline! His energy is up, and his mentality about fitness has changed.
He's increased his confidence, his family is proud of the changes he made, and he's added years back to this life.
Here's how we did it:
- We emphasized weight training to help him build muscle and maintain his metabolism.
- We didn't do any cardio, but we were recommended to walk daily to help burn calories and reduce stress levels.
- We changed his eating habits to eat the right foods at the right times while emphasizing protein.
Jason stayed the course and was able to crush his transformation. Congrats!
*Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit.
One Quote To Finish Your Week Strong
"Every day, rain or shine - I walk. I usually walk two miles, typically outside, but if the weather doesn't permit it, then I'll use the stepper indoors... When I walk, I take off my shoes so I can feel the grass under my feet.
This is important for two reasons: First, the earth yields beneath your weight, causing many muscles to be used in keeping balance...
The second is a spiritual one...walking this way uplifts me and brings me closer to the Creator of all things..."
― Bernando LaPallo
Walking is the most underrated exercise on the planet. Do it outside without a phone, and watch your brain grow and your problems shrink.
As promised, get healthier in under 4 minutes.
Btw, question for you:
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 390,000+ subscribers​ by sponsoring this newsletter.
References
- Panissa VLG, Cardoso LK, Rossi PAQ, Fukuda DH, Rossi FE. The impact of acute and chronic resistance training on appetite and energy intake: A scoping review examining resistance exercise and comparisons with other exercise modalities. Appetite. 2024 Feb 1;193:107155. doi: 10.1016/j.appet.2023.107155. Epub 2023 Dec 9. PMID: 38081545.
- Kek HY, Tan H, Othman MHD, Nyakuma BB, Ho WS, Sheng DDCV, Kang HS, Chan YT, Lim NHAS, Leng PC, Wahab NHA, Wong KY. Critical review on airborne microplastics: An indoor air contaminant of emerging concern. Environ Res. 2024 Mar 15;245:118055. doi: 10.1016/j.envres.2023.118055. Epub 2023 Dec 27. PMID: 38154562.
- Chen, C.-F.; Hsu, C.-H.; Chang, Y.-J.; Lee, C.-H.; Lee, D.L. Efficacy of HEPA Air Cleaner on Improving Indoor Particulate Matter 2.5 Concentration. Int. J. Environ. Res. Public Health 2022, 19, 11517. https://doi.org/10.3390/ijerph191811517
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.