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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:

• Eat this fruit before bed for better sleep
• The Japanese secret to doubling the health effects of walking
• The tea I drink before a hard workout

Today’s issue is brought to you by The 5 Types of Wealth.

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Hey friend,

The other day, I found myself frustrated.

Since the beginning of the year, I have felt like I am going nowhere, spinning my wheels, and not moving fast enough.

When these things happen instead of freaking out I tend to zoom out and I'm so glad I did

I realized I was making much more progress than I had given myself credit for. I was breaking into new levels of growth, which reminds me of the book The Big Leap.

Author Gay Hendricks coined the term "upper limit problem," which refers to the subconscious's set point for how much success, happiness, or ease you can experience before you self-sabotage.

If you are trying to push a needle in trying to grow, this is something that you'll constantly experience as you reach new levels.

The next time that you're feeling this zoom out a little.

Take note of what you have accomplished. You may be farther than you think. And you may be just running into an upper limit problem.

That said...

Here is your 4 Minute Friday:

1. Eat this fruit before bed for better sleep

As a sleep athlete, I will take any opportunity to consume anything natural that improves the quality of my sleep.

Enter Kiwi fruits.

A study done by Taipei Medical University found that eating two kiwis before bed improves sleep quality and duration.

They had 24 adults aged 20 to 55 who reported sleep disturbances and had them eat two kiwi fruits one hour before bedtime nightly for four weeks.

Here's what they found:

• Kiwis decreased sleep onset latency by 35.4%.
• Kiwis decreased waking time after sleep onset by 28.9%.
• Kiwis increased total sleep time by 13.4%.
• Kiwis increased sleep efficiency by 5.41%.
• Kiwis improved subjective sleep quality by 42.4%

The reason why kiwis may be beneficial for your sleep is because of their high content of serotonin, which is a hormone that regulates your sleep and wake cycles. They've also found that folate helps convert serotonin into melatonin, the primary sleep hormone.

If you're having trouble falling or staying asleep, Kiwis may be the answer.

2. The Japanese secret to doubling the health effects of walking

As you know, I am a huge fan of walking, and something that's got me super excited is the fact that the Japanese have a secret technique that boosts health benefits beyond just the regular stroll.

It's called Interval Walking Training (IWT). In IWT, you alternate between three minutes of slow and three minutes of fast walking for 30 minutes.

This method has been shown to lower blood pressure, reduce depression, and cut stroke risk by up to 40%! It has also been shown to enhance muscle strength, boost the immune system, and improve sleep efficiency.

There are a few reasons why this works better than walking:

First, it increases your physical fitness. By alternating between fast and slow walking, it enhances oxygen utilization and boosts aerobic capacity more effectively than regular walking.

Next, it has a metabolic benefit as well. IWT can increase insulin sensitivity and glucose metabolism, making it beneficial for people who want to manage their blood sugar levels.

The final one is overall calorie burn. IWT, like high-intensity interval training, may produce an afterburn effect, where more calories are burned after exercise.

Want to take your walks to the next level? Try IWT out. You might be surprised at what you find.

❤️ My Favourite Thing This Week

Something I've been drinking for the past three weeks that has changed my life is Yerba Mate.

Yerba Mate is a caffeinated herbal tea traditionally consumed in South America. It is made from the leaves of Ilex paraguariensis.

It's rich in antioxidants, vitamins, and minerals, which help boost the immune system and protect against certain diseases, such as cancer and cardiovascular issues.

But that's not the reason why I take it.

I've been testing Yerba Mate for an extra energy boost for my focus sessions and workouts.

Due to its combination of caffeine, theobromine, and theophylline, it can enhance both focus and energy.

What I like about Yerba Mate is that I get clean energy. It's not jittery. It feels good and focused.

I've also been drinking this on top of my morning coffee, and thankfully, it hasn't had any effect on my sleep

The type of Yerba Mate I've been taking is Mateína, which tastes great and comes with minimal sugar.

I am not affiliated with them, which unfortunately means I can't get you any juicy discounts (yet!).

You can check them out at the link over here and test them out for yourself:

Client of the week - Mike, entrepreneur

Mike is an entrepreneur who struggled with having a big bell and low energy while trying everything he could to lose weight.

In 12 weeks, we dropped close to 20 pounds of fat, gained 5 pounds of lean mass, and dropped his body fat from 25% to 16% 😲

Here's how we did it:

• We stopped doing cardio and focused on building muscle in the gym
• We automated his food and nutrition so he didn't have to wonder where his next meal came from.
• We made getting 8,000 to 10,000 steps a day a mandatory part of his life
• We made sure to eat high protein so he could build muscle instead of losing it while dropping fat.

The best part is, is that he has upgraded his energy levels. He's feeling 20 years younger, and it's just the beginning.

​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

Anytime you feel discomfort in the journey, remember you're carving out a new level of self. This is normal. Enjoy it.

As promised, get healthier in under 4 minutes.

- Dan

Ps. When 10pm hits, the kiwis start to calling out to me.​

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References

1. Lin HH, Tsai PS, Fang SC, Liu JF. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr. 2011;20(2):169-74. PMID: 21669584.
2. Karstoft K, Thorsen Ik, Nielsen Js, Solomon TPJ, Masuki S, Nose H, Ried-Larsen M. Health benefits of interval walking training. Appl Physiol Nutr Metab. 2024 Jul 1;49(7):1002-1007. doi: 10.1139/apnm-2023-0595. Epub 2024 Mar 20. PMID: 38507778.
3. José MFB, Machado RP, Araujo PAB, Speretta GF. Physiological effects of yerba maté (Ilex paraguariensis): a systematic review. Nutr Rev. 2023 Aug 10;81(9):1163-1179. doi: 10.1093/nutrit/nuac109. PMID: 36647770.

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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