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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:

• How to reduce type 2 diabetes by 50% without diet or exercise
• The 3-minute secret to fixing your eyesight naturally
• One of the best podcasts on fat burning and muscle building

Today's issue is brought to you by ​HexClad​.

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Hey friend,

We’re nearing the final quarter of 2025, which means my birthday is around the corner.

I don’t know if it’s the universe or something, but I saw a video that gave me a powerful frame on aging:

Take your age and put a decimal point between the numbers. That becomes the upgraded version of you.

Since I’m turning 46, I’ll be version 4.6

Most people see aging as decline, but I see it as an upgrade. It's another year to add skills, improve performance, and grow wiser.

Next time your birthday comes, tell everyone (and yourself) you’re becoming an upgraded version.

You’ll be surprised at how it changes your view of aging.

That said...

Here is your 4 Minute Friday:

1. How to reduce type 2 diabetes risk by 50% without diet or exercise

Something that is raising your risk for diabetes by 50%. It's not a diet, nor is it exercise. It's light.

A massive study tracking 85,000 people for nearly a decade found that something as small as bedroom lighting could be wrecking your metabolism.

Researchers logged 13 million hours of light exposure and discovered that sleeping with light dramatically raises type 2 diabetes risk, even after adjusting for age, weight, and diet.

Here's what they found:

• Dim light: 28–33% higher risk
• Moderate light: 39–44% higher risk
• Bright room: 53–67% higher risk

Light at night scrambles your circadian rhythm. It's the same system that controls melatonin, cortisol, and blood sugar. When you see light at night, it sends a signal to your brain that it's time to be awake.

Here's how to fix this:

• Dim the lights an hour before bed
• Use blackout curtains and a sleep mask
• Cover LED lights with stickers
• Keep phones out of the bedroom
• Try red bulbs for evening light

Sleeping with the light on is like eating junk food before bed. The best cheat code for your health is a dark bedroom.

2. The 3-minute secret to fixing your eyesight naturally

Something you may not know about me is that ever since I was a kid, I have dealt with vision problems. I got this fixed with LASIK surgery when I was in my 30s.

So, you can understand my excitement when a study found that exposing your eyes to 3 minutes of 670 nm red light in the morning boosted color vision by 17%, lasting for an entire week.

They found that red light supercharges mitochondria and the retinal cells, which are the power plants of your eyes, and this can improve your visual processing.

They found that only morning sessions worked - afternoon exposure showed no benefit, suggesting your eyes are most responsive earlier in the day.

Now, keep in mind that the study was small; they had fewer than 20 people in the group. They tracked results for only one week and tested a single wavelength. Not everyone improved equally.

It may be too early to call this a proven fix, but early research does hint that a few minutes of targeted red light could help aging vision.

TBH, if I'd known about this study beforehand, I would have tried this before putting a laser to my eyes.

❤️ My Favourite Thing this Week

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Something you may not know: I started my fitness journey over 25 years ago.

One of my earliest inspirations was Alan Aragon, and, to this day, he’s still one of the best evidence-based fitness pros in the world.

So I was pumped to see him on Huberman Lab, breaking down muscle building and fat loss.

If you're looking for proven, no-BS methods, this is one of the best podcasts to watch. Check it out at the link above.

Client of the week - Edward, Entrepreneur

Edward came in wanting to feel stronger, leaner, and more energized, especially during travel.

In just a few months, he’s down 30.8 lbs, dropped 5 inches off his waist, and is thrilled with his progress. He’s reporting increased strength, better overall energy, and is making smarter choices on the road, even when things aren’t perfect.

Here’s how we did it:

• Kept his workouts simple, strength-focused, and consistent
• Dialed in a nutrition system that works at home and while traveling
• Focused on progress, not perfection

Edward didn’t just lose weight, he gained control. Incredible work, Edward!

​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

Any time I set a new goal, I ask myself,

"Am I willing to let go of the old me to make room for the new one?"

Each time you level up, each stage you advance to is going to require a different version of you. Honor this and accept it as part of the game.

As promised, get healthier in under 4 minutes.

- Dan

Ps. We had a couple drop out of our coaching program due to unforeseen circumstances, so we're opening up a few spots.

If you are an entrepreneur who has 15 or more pounds to lose … you may be surprised to see what can happen :)

If you have 20 or more pounds to lose… you’re literally sitting on a gold mine of high performance.

In the group, my team and I will get to work with you to lose weight without spending hours in the gym or giving up your favorite foods.

I have an amazing collection of case studies from entrepreneurs from dozens of different industries… and I’d love to work with you.

Just reply to this email and put “COACH” in the subject line, and I’ll get you all the details.

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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. Personal light exposure patterns and incidence of type 2 diabetes: analysis of 13 million hours of light sensor data and 670,000 person-years of prospective observation. Windred, Daniel P. et al.The Lancet Regional Health – Europe, Volume 42, 100943
2. Shinhmar H, Hogg C, Neveu M, Jeffery G. "Weeklong improved colour contrast sensitivity after single 670 nm exposures associated with enhanced mitochondrial function." Scientific Reports. 2021;11:22872.

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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