Hey friend,

The other day, I had my first public speaking event in almost a decade.

While I may seem confident behind a computer, speaking in front of others is a different game. I was nervous, and when I agreed to do it, I immediately regretted it and almost backed out.

But there are some things in life you know are scary but must be done. Speaking in public is one of those things for me.

I know that I'll most likely regret backing out. I also would regret not going headfirst into this fear of speaking.

So I took a deep breath, prepared my butt off, faced my fear, and realized it wasn't as bad as I thought it would be.

I don't like to be ruled by fear, and if you're reading this, I'm guessing you don't either.

But as the saying goes, "Feel the fear and it anyway."

The only way out of your fears is through, but more on this later...

Here Is Your 4 Minute Friday:

1. I Stopped Icing My Injuries. Here's Why...

Icing injuries feel like a no-brainer—numb the pain, reduce swelling, and get back in the game, right? But hold up. It turns out that while ice does help with pain, it doesn’t speed up healing.

Swelling and inflammation are your body’s natural way of fixing itself, like sending in the cleanup crew after a party. Suppressing this might mess things up, just like killing a fever can slow recovery from an infection.

Research, mostly on animals, suggests that cryotherapy could delay tissue regeneration and muscle recovery, and in humans, it might even hinder muscle growth and strength.

So, while ice can be your friend right after an injury for pain relief, overdoing it might backfire.

Heat and active recovery could be better bets for healing if you can handle the discomfort.

Here's a great article on 

2. The Best Natural Supplement For Calm And Relaxation

L-theanine is like that calming friend who helps you chill out without knocking you out.

Found in tea, it boosts serotonin and dopamine levels, promoting relaxation while keeping your mind sharp. 

More than a few studies show it can reduce anxiety and improve sleep quality, making it a go-to for stress relief.

The real magic happens when you pair it with caffeine—think of it as the perfect balance between calm and alertness.

While it’s generally safe, sticking to 200-500 mg daily is wise.

You don't have to take supplements to get L-theanine either. You can get this from black tea or matcha green tea.

So, if life’s got you feeling frazzled, a little L-theanine might just be the antidote you need to regain your zen.

❤️ My Favourite Thing This Week

 
The other week, I was at one of the first public speaking events of my life. I was incredibly nervous and my thoughts ran in all directions.

So I decided to pull out this app so I could calm my ass down.

The app is called ​Othership​, and its secret sauce is its guided breathwork sessions.

The breath is the gateway to controlling your nervous system, and the cool thing is that we can use it to amp up or calm down in minutes.

The team at Othership has done a great job making breathwork easy and accessible to tech dunces like myself.

It also helps that I know the owner, Robbie Bent, and he runs the world's best sauna and ice bath experiences by the ​same name​.

So, if you're looking for an app to help you control your stress and nervous system, give it a shot.

They're giving out a free 14-day trial to everyone who joins. Check it out ​here​.

Client Of The Week: Brandon, Entrepreneur

Brandon is an entrepreneur who struggled with hitting the gym and eating healthy. He wanted to get in shape so he'd become a better dad for his kids and become a better husband for his wife.

In one year, he dropped 120 pounds, lost 10 inches from his waistline, and his energy levels are through the roof! Since then, he's become a better parent, husband, and businessman by getting in the healthiest shape of his life.

Here's How We Did It:

• We did full-body strength training workouts 3x a week, focusing on using progressive overload to build muscle while burning fat.
• We walked every single day. 10k steps. Did this as a habit and it turned out to be one of his favorite parts of the day.
• We had him go from eating his emotions to using food as fuel. High protein and nutrient-dense foods served as the gas to crush his goals and improve his energy levels.

The best part is he's not dragging his feet anymore and has so much energy that he's running circles around his kids while growing his revenue.

One Quote to Finish Your Week Strong

What's one fear you have that you know will make your life better as a result of doing it? Get a bit of accountability by letting me know and taking action towards it.

Have a great week!

Founder, ​Dan Go Fitness Coaching​ ← if you want to transform your body, check this out

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 345,000+ subscribers​ by sponsoring this newsletter.

References

1. Williams JL, Everett JM, D'Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, McKune AJ, Mellor DD, Anstice N, Naumovski N. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutr. 2020 Mar;75(1):12-23. doi: 10.1007/s11130-019-00771-5. PMID: 31758301.
2. Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362. PMID: 31623400; PMCID: PMC6836118.
3. Rao TP, Ozeki M, Juneja LR. In Search of a Safe Natural Sleep Aid. J Am Coll Nutr. 2015;34(5):436-47. doi: 10.1080/07315724.2014.926153. Epub 2015 Mar 11. PMID: 25759004.
4. Racinais S, Dablainville V, Rousse Y, Ihsan M, Grant ME, Schobersberger W, Budgett R, Engebretsen L. Cryotherapy for treating soft tissue injuries in sport medicine: a critical review. Br J Sports Med. 2024 Oct 22;58(20):1215-1223. doi: 10.1136/bjsports-2024-108304. PMID: 39237265.