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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:

• Man wears a weight vest for a week but didn't expect this
• An underrated supplement that improves muscle-building
• The app that's powered up my habits in 2025

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Hey friend,

Quick one today.

Our family is headed to the North Shore of Oahu and I hope to see some of the biggest waves of my life.

Something I've been wanting to ask you:

If I could create a book or course on something that would totally transform your life...what would it be?

Please reply to this email and let me know!

That said...

Here is your 4 Minute Friday:

1. What happens to the body if you wear a weight vest for a week

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Imagine wearing a 20-pound weight vest for an entire week. In a fascinating experiment, YouTuber Pigmie did exactly that.

For seven days straight, he wore the vest during all activities, including workouts and daily tasks. Before and after the experiment, he tested his performance in push-ups, pull-ups, a vertical jump, and a one-mile run.

After a week, the results were quite impressive:

• Push-ups: +13 reps
• Pull-ups: Increased to 20 reps
• Vertical jump: Gained about an inch
• One-mile run: Improved by ~45 seconds

The creator felt the vest become "part of him" as the week progressed, adapting to the extra weight.

I would have liked to see what happened to his body composition after he wore it, as studies have shown that it may increase fat loss.

I don't know... do you think I should do it?

2. An underrated supplement that improves muscle building

Scientists wanted to study how ketones, a special type of drink, might help build muscle.

They tested 36 young, healthy men, giving them either ketones, protein, or both.

The researchers took blood and muscle samples to see how these drinks affected muscle growth. They found that all three drinks helped make new muscle, but surprisingly, none worked better than the others.

Key findings:

• The ketone drink and the mix made a special substance in the blood (blood β-OHB) increase
• All the drinks helped muscles grow about the same amount
• The drink with both ketones and protein had the most building blocks for muscles

This study shows that ketones, protein, or their combination can help build muscle. However, ketones didn't provide any extra benefit over protein alone.

❤️ My Favourite Thing this Week

One of the most important things I do every 6 months is work on my habits.

Specifically, I focus on the elimination of a bad habit and the inclusion of a good habit.

A secret to sticking to your habits is to track them every single day.

A tiny dopamine hit comes from tracking a habit once it's done. Also, I find that the more I do one, the more it sticks in my life.

A great app for this is Habitkit. I use it every day to track my habits, and it's been key to helping me create momentum toward my best self.

I have no affiliation with this app. I just love it and use it every day.

If you want to lock down a new habit this year try it out by clicking over here.

Client of the week - Steve, Entrepreneur

Steve is an entrepreneur who wants to lose weight and get healthy to become a better example to his family.

His main goal was to drop the weight (especially around the belly) and confidently remove his shirt at the pool.

In 16 weeks, he dropped 34 lbs while fitting into the old suits he had used to fit in 10 years ago. His kids told him he lost his tummy and he feels confident at the pool again.

Our Strategy:

• Find a meal schedule and frequency to control his hunger instead of letting it control him
• Switch from cardio to weight training to build muscle and metabolism
• Found a routine to decrease stress levels so he could lower cortisol and drop belly fat

Colin completely transformed his body by finding the right system. If he can do it, you can too.

​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

Getting healthy in 2025 is about changing your perception. Perception is power and if you can change that you can train your mind to get your body healthy.

As promised, get healthier in under 4 minutes.

Transform your body, transform your life,

Dan

PS - My face when I wake up on day 5 of wearing a weight vest for 24 hours straight.​

References

1. Singh A, D'Amico D, Andreux PA, Fouassier AM, Blanco-Bose W, Evans M, Aebischer P, Auwerx J, Rinsch C. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Rep Med. 2022 May 17;3(5):100633. doi: 10.1016/j.xcrm.2022.100633. PMID: 35584623; PMCID: PMC9133463
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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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