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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 #1 fitness metric for a longer life
• The simple nutrition rule that doesn't require counting calories
• A book I'm reading to build my business

Today's issue is brought to you by High Performance Founder Private Coaching.

We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym.

If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence.

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Hey friend,

I'm writing this to you from New York, where I'm taking a quick trip to mastermind. Got to reconnect with my old client, friend, and author badass Mark Manson:

I live in a small town in British Columbia but miss the city life. It's the best way to live in a place where everything is accessible on foot.

Just today, I walked to the office, gym, hotel, and dinner. Never had to step in a car. Now that I have a family, I wouldn't live in a city, but I can't deny the benefit of being in a metropolitan area.

Btw, if you haven't done so already, please fill out this survey.

I want to create what you want, and answering these questions will go a long way toward helping me do that.

​Please click here to fill out the survey ​

That said, here's what caught my attention this week.

Here is your 4 Minute Friday:

1. The #1 Fitness Metric For A Longer Life

The key fitness metric I've been tracking since I turned 40 has been my V02 max.

A new review in the Journal of Clinical Medicine found it to be the strongest predictor of death.

In the study of 122,000 adults, the fittest group had an 80% lower risk of death than the least fit group. If someone was in the bottom group, they carried more risk than smoking cigarettes.

What most people don't know is that VO2 max drops by about 10% per decade after your mid-20s, especially if you are sedentary. If someone trains regularly, then that risk is cut in half.

But it's never too late. In one well-known study, men in their 50s reversed 30 years of decline with a combination of endurance training and a type of training called the Norwegian 4x4.

What we tell clients is to get a baseline and work to beat the numbers in your age group.

2. The Simple Nutrition Rule That Doesn’t Require Counting Calories

A nutrition rule we recommend to clients who want to lose weight and get healthier: Eat less ultra-processed food.

A new analysis pooled 51 studies covering nearly 9 million adults. People who ate the most ultra-processed food had:

• 24% higher risk of heart attack and stroke
• 24% higher risk of diabetes or metabolic syndrome
• 27% higher risk of depression or anxiety
• 18% higher risk of dying from any cause

The more ultra-processed food people ate, the more the risk climbed.

A big reason why is because these foods are built to be eaten fast. In a controlled NIH study, people on an ultra-processed diet ate about 500 more calories a day without trying.

Many times, people would say to me that they're eating healthy while they still have 20 to 30 lbs., if not more, to lose off their bodies. What they need to realize is that anything we eat in excess becomes unhealthy.

This is not even mentioning the other fillers and ingredients food companies add that can negatively affect our gut health.

What we recommend to clients is not complete avoidance of ultra-processed foods, but a balanced approach:

80-90% of your foods should come from whole, single-ingredient, nutrient-dense sources, while the rest of your calories come from more "fun" foods.

We find that this makes the diet sustainable and still allows some leeway to eat your favorite foods.

❤️ My Favourite Thing this Week

Codie Sanchez asks a question every founder should answer: Do you own your business, or does it own you?

Her new book gives you a way to find out, and it's called the Owner Score, a 10-minute diagnostic across 12 parts of your business.

I took it. The Owner Score alone was eye-opening.

I often work with business owners who are time-trapped and doing $10 tasks in their business that can usually be handled by someone else. This puts them out of shape because their business runs their calendar.

Codie's fix is the same one I use for health: don't spend more time, build systems. The book walks through the playbook private equity uses to run businesses without the owner in every decision.

If your business owns your time, this is a good place to take it back.

Check out the book on Amazon here.

Client of the week - Jeremy, Business Owner

Jeremy came into the program to lose 20 lbs, improve his health, and build habits he could maintain long-term.

In less than 3 months, he’s down 22.6 lbs, lost 6.5 inches off his waist, and is back to his college weight. He’s also no longer taking blood pressure medication, his hip is feeling great, and he’s built strong momentum with his workouts.

Here's how we did it:

• Built sustainable nutrition and workout habits
• Focused on consistency instead of perfection
• Created a system that works even while traveling

He didn’t just crush his initial goal, he’s consistently making better choices and building habits he can maintain for the long run. Amazing work, Jeremy!

​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program.​

One Quote to Finish Your Week Strong

Reality is not reality. Your perception is what creates reality, so if you want to change your reality, change your perception.

As promised, get healthier in under 4 minutes.

- Dan

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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.

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