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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 thing I would never feed my one-year-old
• The one-hour rule for supercharged productivity
• A fitness book that changed my life

Hey High Performer,

The other day, I had my first ride on a private plane.

Mind you, this was not "my" private plane. I was hitching a ride with my friend whose event I just spoke at.

During the plane ride, we had a mini mastermind session with a few other people. The topic came to an acronym called API.

While most would think of API's as some computer thing, this was more human:

API stands for "Assume Positive Intent."

When someone cuts you off in traffic, assume they're trying to drive their wife to the hospital. When someone tries to say something rude, attribute it to them having a bad day.

Always assume positive intent.

Doing this takes you away from the blame game and leans into forgiveness.

At the very least, you don't allow small (or big) things to annoy you.

Most people are not reacting to you, but to the world, they're living in.

Perception is power, and API puts the power in our hands.

Try it out today and see how it works. Might change your life.

Here is your 4 Minute Friday:

1. The #1 thing I would never feed my one-year-old

So, picture this: A bunch of British kids born just before and after sugar rationing ended in 1953.

After one century, they found that the sugar-deprived kiddos were way healthier than their sugar-loaded counterparts.

We're talking 35% less diabetes, 20% less high blood pressure, and 30% less obesity.

But here's the rub: The average pregnant woman today is downing more sugar than a kid in a candy store. We're talking triple the recommended amount, equivalent to five frosted donuts. Every. Damn. Day.

The big takeaway is that sugar is not just empty calories - it's potentially programming our kids for a lifetime of health issues.

If you want to learn more about this, you can check out my friend Nick Norowtiz, who did a video on it:

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2. Use the One Hour Rule to supercharge your productivity

One of the most productive people on the planet is Jeff Bezos.

While most would think he goes pedal the medal from the time he wakes up they would be wrong.

Instead, he attributes some of his success to the One Hour Rule:

Bezos kicks off his day with a full hour of phone-free time. Instead of diving into the digital deluge, he engages in what he calls "puttering" - a leisurely routine of coffee sipping and casual conversation.

This isn't just some billionaire eccentricity. There's solid neuroscience backing this approach.

By avoiding the immediate dopamine hit from your smartphone, you're allowing your brain to ease into the day, preserving those crucial theta waves associated with creativity and problem-solving.

Want to 10x your productivity? Try this: For the next week, stash your phone for the first 60 minutes after waking.

Use this time for reflection, planning, or simply enjoying your morning brew.

You might not build the next Amazon, but you'll be amazed at how this small change can dramatically boost your daily output and mental clarity.

❤️ My Favourite Thing This Week

One of the most important health discoveries in the 21st century has been our Circadian Rhythms.

A circadian rhythm is a natural, internal 24-hour cycle that regulates the important processes of every living being on the planet.

If you want to optimize your health than look no further than your circadian rhythms.

The best book on the topic is The Circadian Code by Sachin Panda.

Dr. Sachin Panda is the leading researcher on the topic, and this book takes us through what circadian rhythms are and how to optimize them so we can live amazing lives.

After reading this book I made small variations to my lifestyle that resulted in big changes. I've experienced things like not having to wake up to an alarm clock anymore and having greater control of my hunger.

This is a great resource for an important aspect of our lives. You can check it out over here at Amazon.

Client of the Week: Jordan H, Entrepreneur

Jordan is an entrepreneur who struggled with his eating habits and wanted to lose the spare tire, increase his energy & set himself up to live longer.
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In 6 months, he's dropped 33.6 pounds while doubling his energy levels and feeling more confident in his body. This led to him creating record-breaking income months in his business.

When you transform your body, you end up transforming your business and life.

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

One Quote to Finish Your Week Strong

The riskiest decision on the planet is the decision not to evolve yourself.

Have a great week!

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

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References

1. Gracner T, Boone C, Gertler PJ. Exposure to sugar rationing in the first 1000 days of life protected against chronic disease. Science. 2024 Oct 31:eadn5421. doi: 10.1126/science.adn5421. Epub ahead of print. PMID: 39480913.