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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:

• Avoid sleeping like this if you want a healthy body
• New study on cooking with seed oils vs butter
• How to replace your iPhone with an Apple Watch

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

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Hey friend,

One of my best purchases from the past year has got to be my under-desk treadmill.

In fact, as I'm writing this to you, I'm on it right now, getting my morning steps.

The best thing it allows me to do is multitask - doing a healthy thing while being productive.

Also, I don't have time to walk outside and get sun on my face, especially when I have two kids crawling all over me in the mornings.

The treadmill desk makes it easy for me to get my steps in, especially when I'm at work.

Oh, and the side benefit is that I feel so much better at the end of the day when I get my steps in compared to when I don't.

If you have some extra cash lying around and have some space in your office, I highly recommend investing in a treadmill desk.

It's a game changer.

That said...

Here is your 4 Minute Friday:

1. Avoid sleeping like this if you want a healthy body

The other day, I posted on X that sleeping on your stomach is one of the worst sleeping positions, and people got pissed.

And I'd like to apologize to...absolutely nobody!

When you sleep on your stomach, you're putting your body through 8 hours of misalignment every night, even if it feels comfortable.

This position forces your spine into an unnatural arch, twists your neck for hours, and compresses nerves throughout your body while contributing to facial wrinkles.

What are the best ways to sleep?

• Side Sleeping (especially the left side): This position reduces snoring, eases back pain, and supports digestion. You want to keep a pillow between your knees to keep your spine in line.
• Back Sleeping: This is optimal for spinal alignment and joint pressure relief. You want to tuck a pillow under your knees for extra lower back support.

If you are a stomach sleeper, consider gradually transitioning by using a body pillow to prevent rolling over.

It may take some time, but you sleep 8 hours a night every night. You might as well make it great.

2. New study on cooking with seed oils vs butter

Seed oils are all the rage right now, but are they as harmful as people make them out to be?

A massive 33-year study tracked 221,000 healthcare professionals. They tracked their food fat intake and mortality outcomes. The results? Shocking.

High butter consumption led to a 15% increased risk of death from any cause. High vegetable oil (aka seed oil) consumption led to a 16% lower risk of death from any cause.

They found that replacing 10 grams of butter daily with plant-based oils reduced total mortality by 17% and cancer mortality by a higher amount.

The best oils they found were canola, soybean, and olive oil, each showing significant protective effects.

This isn't about calories or weight loss; it's about how different fats fundamentally impact your cellular health, inflammation levels, and disease risk over decades.

Now, aside from my wife, you're the first person to hear this: I'm conducting a 30-day experiment where I will take a shot of seed oil every day to see what happens.

When I get the results, I'll share them with you first.

❤️ My Favourite Thing This Week

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Since the beginning of the year, I've been trying to break my phone addiction.

I've tried everything from turning it into a dumb phone, downloading a dumb phone app, disabling notifications, and even leaving it in another room.

But no matter what, there was still this subconscious pull to reach for it.

Then I came across this video showing you how to replace your iPhone with just an Apple Watch. As soon as I watched it, I was in.

Your phone can either be a tool or a trap. And research shows that simply having a phone nearby, even if you're not using it, can impair your brain's performance.

For the next 30 days, I'm running an experiment to see if I can use my Apple Watch as a minimalist replacement for my phone.

No feed. No endless scrolling. Just the essentials. I'll report back what I learned.

​Here's a link to the video if you're interested.​

Client of the week - Sandy, Entrepreneur

Sandy is an entrepreneur who struggled with a busy travel schedule, inconsistent workouts, and poor nutrition.

In 12 weeks, we dropped 21 lbs while navigating her travel schedule. Due to the changes we made to her eating habits, she was experiencing 2x more energy levels than before.

Here's how we did it:

• She traveled a lot during the week, so we focused on eating meals on a schedule according to her time zone. This helped her manage her hunger regardless of where she was in the world.
• We did 30-minute full-body strength circuits 4-5x a week. She loved working out, so this was no issue.
• We changed our mindset from following a diet to creating a lifestyle. This got her out of the "on or off" mentality when it came to eating for her body.

The best part was that Sandy was coachable and loved the process more than the outcome. Great job, Sandy!

​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

After achieving the goals in my life, I always come back to one sentence: I should have thought bigger.

As promised, get healthier in under 4 minutes.

- Dan

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

1. Promote yourself to 465,654+ subscribers​ by sponsoring this newsletter.

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Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. [RH_REFLINK GOES HERE] Facebook Twitter Linkedin Email PS: You have referred [RH_TOTREF GOES HERE] people so far

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References

1. Saini Y, Rai A, Sen S. Relationship Between Sleep Posture and Low Back Pain: A Systematic Review. Musculoskeletal Care. 2025 Jun;23(2):e70114. doi: 10.1002/msc.70114. PMID: 40338112.
2. Cary D, Briffa K, McKenna L. Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open. 2019 Jun 28;9(6):e027633. doi: 10.1136/bmjopen-2018-027633. PMID: 31256029; PMCID: PMC6609073.
3. Zhang Y, Chadaideh KS, Li Y, Li Y, Gu X, Liu Y, Guasch-Ferré M, Rimm EB, Hu FB, Willett WC, Stampfer MJ, Wang DD. Butter and Plant-Based Oils Intake and Mortality. JAMA Intern Med. 2025 May 1;185(5):549-560. doi: 10.1001/jamainternmed.2025.0205. PMID: 40048719; PMCID: PMC11886867.​

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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