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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 best time to eat to burn fat and live longer
• What your sex life says about your health
• I use this every day to cut my veggies

Today's issue is brought to you by High Performance Founder Private Coaching.

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Hey friend,

As a kid, I was always insecure about my body.
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I’d wear baggy clothes to hide it from people. I’d shy away from changing in front of other people. Heck, I even wore t-shirts while swimming in the pool.
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I was active and played a lot of sports, but my body kept getting fatter and fatter. It was a thorn that had stuck in my side from grade school through my early 20s.
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My parents were always working. They didn’t have the time, most nights to cook a meal, so we ate McDonald’s and other forms of takeout.
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(At my fattest, I could crush 2 Big Macs, super-sized fries + coke and still be hungry for more)
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During that time, I developed some horrible eating habits, and looking back, I was using food to numb many of the emotions I was feeling. My body was the greatest source of my shame.
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But then I found the gym.
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The gym became my sanctuary. I became obsessed with learning about how the body functioned and, later on, about how to burn fat.
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After changing my body, I became a personal trainer and then owned a gym for 11 years.
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Since then, I’ve grown both as a person and professionally. I’ve achieved so many personal, financial, and spiritual goals all due to the power of fitness.
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My hope for this newsletter is that you learn from my lessons and use fitness as a conduit to make your life better.
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If you give it a chance, transforming your body can transform your life.

Here is your 4 Minute Friday:

1. The best time to eat to burn fat and live longer

I talked about this in the latest High-Performance Journal newsletter, which has just been released. In the sense that your body has an internal clock that decides whether to burn fat or store it.

And most people are fighting against it every night.

In one study, researchers found that eating the exact same calories at different times produces dramatically different results.

When participants ate a large breakfast and avoided late-night snacking, they burned significantly more fat during sleep compared to the same calories as midnight snacks.

The reason is that your metabolism isn't constant throughout the day. It works on the clock.

Morning hours prime your body for nutrient processing and fat burning, while evening hours tend to shift towards storage mode, regardless of what or how much you eat.

Other research has found that people with robust circadian eating patterns showed improved metabolic health markers and reduced risk for obesity, diabetes, and age-related diseases.

But don't take my word for it.

Front-load your calories by making your breakfast your largest meal and eating progressively smaller portions throughout the day. Also, make sure you're stopping any food from going into your body three plus hours before bed.

Do this for the next two weeks, and you will feel a difference in your hunger and sleep.

2. What your sex life says about your health

One of the most accurate predictors of overall health and longevity is sexual health.

Studies have tracked thousands of people and found that sexual frequency directly correlates with mortality risk.

People who have sex less than 12 times per year showed higher rates of cardiovascular disease and earlier death, while moderate frequency (around 1-8 times monthly) was linked to the best health outcomes.

The reason why both are connected is that sexual dysfunctions often signal underlying issues before they become obvious.

Cardiovascular problems, metabolic disorders, hormonal imbalances, and chronic inflammation all show up in sexual health first.

For men, morning erections are like a daily cardiovascular test. The arteries in your private parts are among the smallest in your body.

This means they're often the first to show signs of vascular problems.

Women don't have a single visible daily indicator of sexual or metabolic health, however, menstrual irregularity and changes in libido are key signals to look out for.

Your physical health is not separate from your sexual health. It is a window into your cardiovascular, hormonal, and metabolic system.

❤️ My Favourite Thing This Week

If there's one thing about me you should know, it's that I love convenience. One of the things I do every day for dinner is cut myself veggies.

And let me tell you that the process is cumbersome.

That is, until I found this amazing vegetable cutter off of Amazon.

Now I just put the vegetable inside the cutter, and it chops it up into little nice cubes.

I even did this to cut myself some potatoes to make fries, and it came out amazing.

The brand I got is called Fullstar, but there are many different types on Amazon.

I've got no affiliation with them, so unfortunately couldn't get you a discount.

But if you want an easy way to cut your veggies, you can check them out over here.

Client of the week - Marcela W, Entrepreneur

Marcela is an entrepreneur who wants to fit back into her old clothes and have more energy.

Her biggest struggles were eating sweets and getting unmotivated when she didn't see results.

In a full year, she's dropped 53 pounds, upgraded her energy levels, and is fitting back into her old pants again!

Our Strategy:

• Adopting a flexible diet, she'd be able to lose weight while eating her favorite foods.
• She switched up her workouts from cardio to lifting so she could maintain her metabolism while getting lean.
• Instead of running, we walked 10k steps every day, which also helped with stress levels and cognitive function.

Obviously, there's more, but those are some of the big changes we made, and they worked like a charm.

Here's what Marcela had to say about the coaching:

​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

When someone undergoes the transformation process, they have to go through a period that I call the Struggle Bus.

The hardest part of changing any part of your life is always going to be the start. This is where you're going to feel overwhelmed, confused, and feel like you're going nowhere.

This becomes the most crucial time for yourself to push through the suck and to just get things done regardless of how you feel.

So don't complain when you hit the struggle bus. Just take it as a part of the game and treat it as a feature, not a bug.

As promised, get healthier in under 4 minutes.

- Dan

When you're ready, here is 1 way I can help:

1. Promote yourself to 465,654+ subscribers​ by sponsoring this newsletter.

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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. Eating breakfast and avoiding late-evening snacking sustains lipid oxidation, Kevin Parsons Kelly , Owen P. McGuinness, Maciej Buchowski, Jacob J. Hughey , Heidi Chen , James Powers , Terry Page , Carl Hirschie Johnson Published: February 27, 2020 ​https://doi.org/10.1371/journal.pbio.3000622
2. Overall survival according to time-of-day of combined immuno-chemotherapy for advanced non-small cell lung cancer: a bicentric bicontinental studyHuang, Zhe et al.eBioMedicine, Volume 113, 105607
3. Teng, TQ., Liu, J., Wang, MM. et al. The association of sexual frequency with cardiovascular diseases and all-cause mortality. Sci Rep 14, 31925 (2024). https://doi.org/10.1038/s41598-024-83414-3

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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