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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 tiny water mistake is silently wrecking your day.
• The surprising effect religion has on the brain
• One of the best things I've read all week

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

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Hey friend,

Quick one today. It’s my 46th birthday this Sunday. After I hit send on this, I’m heading out for a surf and then grabbing a meal with my family.

I’ll be honest: I’m not big on birthdays. I don’t need a huge celebration. I just want time with the people I love, doing the things I love.

And it doesn’t take much to make me happy. An intense workout, a good surf, good food, sharing something valuable with the world, and time with my family. That’s my perfect day. That’s the real gift.

So today, I’m going to eat some cake, maybe sip an old-fashioned, and enjoy another beautiful day on earth.

And for me, one of the best birthday presents is you reading this email.

Thank you for your replies, your support, and for subscribing to my newsletter.

Here is your 4 Minute Friday:

1. The Tiny Water Mistake Silently Wrecking Your Day

Here’s a sneaky little truth I remind clients of all the time: you don’t need to be “dying of thirst” for dehydration to mess with you.

A study on healthy young women found that losing just 1.3% of body weight from mild dehydration, which can be as small as one sweaty workout without refueling, was enough to tank mood, focus, and energy.

The women felt more tired, less motivated, got more headaches, and thought simple tasks felt harder.

What’s wild is their actual test scores didn’t drop much. They just felt worse, which, let’s be honest, is what derails most people’s day.

Follow-up research shows the same thing: even a 1–2% drop in hydration can increase fatigue, irritability, and brain fog. And women seem to feel these effects more than men.

So if you’re dragging, snappy, or everything feels “hard for no reason,” it might not be your mindset, you might just need a glass of water.

2. The Surprising Effect Religion Has On The Brain

Before going into this, I want to note that I'm not here to tell you what to believe in. I just found this fascinating.

Researchers followed families for three generations to study who was more likely to develop depression and what might protect against it.

What they found surprised them: People who said religion or spirituality was "very important" in their lives had a thicker cortex and key brain areas linked to depression risk. These same areas, the parietal, occipital, and mesial frontal areas, are often thinner in people vulnerable to depression.

Even more interesting is that this protective effect was strongest in people with a family history of depression. In other words, valuing something bigger than yourself may help you build a kind of neurological buffer.

And no, it wasn't about going to church or attending services. The brain changes only showed up in people who personally valued spirituality or meaning.

Whether it's faith, purpose, or a deeper inner life, having an anchor might literally shape your brain in ways that protect your mood

Andrew Huberman did a fantastic interview with one of the leading researchers on religion's effect on our brains. You can check it out over here.

❤️ My Favourite Thing this Week

One of my internet friends on X just turned 55, and he posted one of the best things I've read all week.

While we've probably seen threads like this before, his lessons stand out because I know he's lived them out.

Kevin is an entrepreneur, but lives his life on his terms. He doesn't overindex on work, and he actually has a life while being a 3x successful founder.

In a world of fake social media posts, we can all use advice from people who have learned their lessons.

Check out the thread over here and let me know what you thought.

Client of the week - Ethan, Professional

Ethan is an entrepreneur who came in struggling with staying consistent in both workouts and nutrition.

He wanted to lose weight, boost his energy, and finally lock in a routine that stuck.

In just a few months, he’s lost 28.4 lbs, dropped 5.5 inches off his waist, and now consistently hits his workouts and macros every week. The result? He’s feeling stronger, leaner, and more energized across the board.

Here's how we did it:

• Focused on simple, effective strength training
• Dialed in a macro-based nutrition plan that fits his lifestyle
• Built accountability into his weekly routine for lasting momentum

Ethan didn’t just make a change, he made it stick. Outstanding work, Ethan!

​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

Aging is inevitable. Improving is a choice.

As promised, get healthier in under 4 minutes.

- Dan

When you're ready, here is 1 way I can help:

1. Promote yourself to 460,406+ subscribers​ by sponsoring this newsletter.

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References

Mild Dehydration Affects Mood and Performance

Armstrong LE, Ganio MS, Casa DJ, Lee EC, McDermott BP, Klau JF, Jimenez L, Le Bellego L, Chevillotte E, Lieberman HR. Mild dehydration affects mood in healthy young women. J Nutr. 2012 Feb;142(2):382-8. doi: 10.3945/jn.111.142000. Epub 2011 Dec 21. PMID: 22190027.

Suh H, Lieberman HR, Jansen LT, et al. Cellular dehydration acutely degrades mood mainly in women: a counterbalanced, crossover trial. British Journal of Nutrition. 2021;125(10):1092-1100. doi:10.1017/S0007114520003475

Religion and the Brain

Miller L, Bansal R, Wickramaratne P, et al. Neuroanatomical Correlates of Religiosity and Spirituality: A Study in Adults at High and Low Familial Risk for Depression. JAMA Psychiatry. 2014;71(2):128–135. doi:10.1001/jamapsychiatry.2013.3067

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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