4 Minute Fridays: Eat This Mushroom To Boost Workout Performance, NEVER Do This 30 Minutes Before Sleeping & These Stretches Changed My Life
Nov 29, 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 mushroom to boost workout performance
- Never do this 30 minutes before sleeping
- These stretches have changed my life
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Hey friend,
The other day, I talked to a client who had a problem eating at night.
No matter what he seemed to do, he could not stop eating junk food when his kids went to bed.
This frustrated him. He seemed to have ultimate control during the day, but nighttime was his worst enemy.
I got excited, which frustrated him even further.
"Why are you excited, Dan?" he groaned.
"I'm excited because you've found your constraint," I replied.
There's this thing called the Theory of Constraints, and it might change your life:
Every system in your life has at least ONE constraint that limits performance.
When my client fixes this, he opens up the floodgates for 10x better weight loss results without even having to diet.
This is a good reminder that you usually don't need an overhaul of your lifestyle to get in shape.
You're only a habit (or the elimination of a bad habit) away from moving the needle in a big way.
Find the constraint. Fix the weakness.
That said...
Here Is Your 4 Minute Friday:
1. New Mushroom Supplement To Boost Performance 
There's a new mushroom that athletes have been taking to boost performance (that actually works).
That mushroom is called Cordyceps.
This powerhouse mushroom has been shown to boost athletic performance, increase oxygen uptake, and reduce fatigue.
It can also ​enhance your VO2 max​, allowing you to train harder and longer before hitting the wall.
It does this by increasing the body's production of adenosine triphosphate (ATP), which is crucial for cellular energy and endurance.
It's like a natural energy drink without a crash.
But wait, there's more!
Cordyceps also support cardiovascular health and respiratory function, which is crucial for endurance athletes.
In one study, athletes supplementing with cordyceps showed better oxygen saturation and less fatigue than controls.
It's not just for elite athletes either – even weekend warriors can benefit from this fungal powerhouse.
Cordyceps might be your secret weapon if you're looking to hack your performance and push your limits.
2. Never Do This At Night Before Going To Sleep
The other day, I got a cut from my barber, who admitted that it took him ONE HOUR to go to sleep each night.
Being the "health guy for entrepreneurs," I told him to wear blue light blockers once the sun went down.
After one day, he started going to sleep in minutes giving him 45 MORE minutes a week of sleep.
Why's that?
Well, this mind-blowing study from the UK just dropped a bombshell on our bedtime rituals.
Picture this: 59 brave souls strapped on some fancy wrist bling (SpectraWear, for you tech geeks) and tracked their light exposure and sleep patterns for a week.
The results? More light before bed equals more time staring at the ceiling, willing yourself to sleep.
These "night owls" were basking in artificial glow when they should have embraced their inner cave dweller.
Here's how to fix this:
- If you're looking at screens at night, wear blue light blockers
- Dim the lights in your house once the sun goes down.
It's time to embrace our inner Dracula and get dark at night.
Doing this might unlock superhuman productivity in the process!
❤️ My Favourite Thing This Week
The one thing no one mentions as you get older is how much tighter your body feels.
We lose around 6% of flexibility every decade, and this number accelerates past the age of 60.
There are two reasons why this happens:
- Connective tissue changes: Tendons, ligaments, and muscles harden and shorten with age.
- Joint changes: Lubricating fluid in joints decreases, and cartilage becomes thinner.
To fight this, I've been doing a series of stretches known as Animal Flow.
Animal flow is like dynamic stretching on steroids. What I love most about these flows is that they act as a mini-workout as you gain more mobility and flexibility.
The video above is a 30-minute follow-along flow I've been doing on my off days. After a few weeks, I can feel the difference in how I move.
Try it out on your next off day. Your future self might thank you!
Client Of The Week - Cliff Polley, Entrepreneur
Cliff is an entrepreneur who struggled with snacking & being sedentary.
His big goal was to get in shape to get more out of life and feel more vibrant. He needed a sustainable plan, accountability, and a way to make this a lifestyle.
In 7 months, he's dropped 44 pounds, increased his energy & is feeling more healthy than he's ever felt in his life.
One Quote To Finish Your Week Strong
“A man who procrastinates in his choosing will inevitably have his choice made for him by circumstance.”
- Hunter S. Thompson
Create a vision for your life or one will be created for you (and you probably won't like it).
Have a great weekend!
- Dan
When you're ready, here are 3 ways I can help:
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References
- Choi E, Oh J, Sung GH. Beneficial Effect of Cordyceps militaris on Exercise Performance via Promoting Cellular Energy Production. Mycobiology. 2020 Nov 9;48(6):512-517. doi: 10.1080/12298093.2020.1831135. PMID: 33312018; PMCID: PMC7717596.
- Pasha, S.M., Rajan, A.N., Rathod, L., Musfera, S., Pasha, C. (2024). Improved Oxygen Saturation and Performance of Athletes using Cordyceps militaris. ​Asian Journal of Biological Sciences, 17(1), 85-92​. https://doi.org/10.3923/ajbs.2024.85.92
- Didikoglu A, Mohammadian N, Johnson S, van Tongeren M, Wright P, Casson AJ, Brown TM, Lucas RJ. Associations between light exposure and sleep timing and sleepiness while awake in a sample of UK adults in everyday life. Proc Natl Acad Sci U S A. 2023 Oct 17;120(42):e2301608120. doi: 10.1073/pnas.2301608120. Epub 2023 Oct 9. PMID: 37812713; PMCID: PMC10589638.