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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 2-day oat experiment that lowered cholesterol
• 300 million blood tests just changed what we know about menopause
• One of my favorite podcasts on the planet

Today's issue is brought to you by AG1.

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Hey friend,

The other day I took a red-eye from Maui and accomplished something new:

I had my Apple Watch on me on the trip, and it scored me a 3/100. New record 😅

In general, I don't sleep well sitting up, and my daughter was sleeping on my lap. Totally worth it though.

Old Dan would have looked at a score like this and freaked out.

The updated version of Dan drank some water, took a bit more creatine, told himself he felt great, and went on with his day.

The first step to getting over sleep deprivation is using your mind to dictate the terms of the body. No complaining or whining. Just point the mind in the direction I want it to go.

I got what I needed to get done and, while it wasn't the best, I showed up, and that's what matters most to me.

Now, to be careful, what I'm not saying is to purposely deprive yourself of sleep and tough it out.

But in situations you can't avoid, use your mind first, then do what you can to figure it out.

Here's what caught my attention this week.

Here is your 4 Minute Friday:

1. The 2-Day Oat Experiment That Lowered Cholesterol

A big goal for people in their 40s is having healthy levels of cholesterol. We may have found a natural answer to making this happen.

Researchers had metabolically unhealthy adults eat nothing but plain oatmeal for 2 days straight while another group matched their calorie intake without oats.

They found LDL cholesterol in the oat group dropped by 10%, while the control group dropped by zero. 6 weeks later, they went back to eating normally, and their levels were still sitting lower than when they started. The same team ran a second trial where people added one bowl of oats a day for six weeks, and their cholesterol barely moved.

This is something we noticed with clients taking high-dose fiber in the form of psyllium husk. There's a component in fiber that binds to LDL particles. The researchers think gut bacteria turn compounds in oats into something that helps lower cholesterol, but it seems to take a big dose.

We tell clients that if your LDL is creeping up, supplementing with more fiber may be a great thing to test. Do it, retest a couple of weeks later, and see if it moves for you.

2. 300 Million Blood Tests Just Changed What We Know About Menopause

Something you may not know about me is that I owned a women's gym from 2007 to 2018. One thing we saw often was women going through menopause. Something I wish is that we had studies like the ones coming out, like this one.

A new study looked at over 300 million blood tests from more than a million women in the US and Israel. Researchers found menopause happens in steps, not steep declines. Right around that final period, more than half of the 90 markers they tracked jumped, including bone, liver, kidney, and cholesterol markers.

What most people don’t know is that the hormone changes leading up to it started 12 to 15 years earlier. For a lot of women, that’s the late 30s.

Something they also found was that women on hormone therapy showed smaller jumps, but this data is observational and needs proper trials.

Now keep in mind, these are based on population averages. Every individual is different. But it does mean the window to prepare may be earlier than most women think.

What we tell our female clients in their late 30s and 40s is to start lifting now, and to get baseline bloodwork while things are still stable so their doctor has something to compare against later.

❤️ My Favourite Thing this Week

The other day, I was having a conversation with a friend who I can only describe as being incredibly talented at business.

We talked about his love for podcasts, and I mentioned that one I listen to regularly is the Founders Podcast by David Senra.

He told me he hasn't heard of it, and I reacted like he's never heard about Santa Claus.

David Senra is an entrepreneur historian. He reads (and re-reads) the biographies of the greatest entrepreneurs on the planet and distills the lessons into short podcasts.

My personal favorites are his episodes on Arnold Schwarzenegger, Michael Jordan, and James Dyson.

Even if you're not an entrepreneur, these are great listens, as David brings a childlike enthusiasm when talking about the people who have shaped our world.

Since my friend never heard about it, I thought there might be a good chance you haven't either.

You can check it out here. Lemme know what you think.

Client of the week - Bradley, Sales Manager

Bradley came into the program wanting to improve his physique, boost his energy, and perform better in his demanding job.

In just 3 months, he’s down 15 lbs and has achieved an incredible physical transformation, despite not having much weight to lose. He now has more energy throughout the day, sharper mental clarity, and better focus at work, leaving him feeling amazing both physically and mentally.

Here's how we did it:

• Focused on consistent strength training to improve his physique
• Built simple, sustainable nutrition habits
• Created a routine that supported his energy and demanding work schedule

Bradley proves that transformation isn't just about losing weight. It's about feeling and performing at your best. Amazing work, Bradley!

​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

Something I noticed in life is that the things you avoid become bigger in the mind. The hard conversation. The 5-minute task. The decision you've been putting off.

Think of these as the open tabs of the mind. The quicker you take action on them, the more you open up the brain for what's important.

As promised, get healthier in under 4 minutes.

- Dan

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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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