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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 type of cardio to reverse aging
• Why I stopped chewing gum
• The best $20 I've spent on Amazon so far

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Hey friend,

The other day, during a podcast interview, the topic of nocturia came up—a condition where people wake up frequently at night to pee. About 40% of people deal with it.

I had it, and so did my dad. It’s annoying—and worse, it messes with sleep, which over time increases the risk of Alzheimer’s, heart disease, and type 2 diabetes.

I got the podcast interviewer to try something simple before bed: half a teaspoon of sea salt.

The result? Life-changing. He stopped waking up to pee and now sleeps straight through the night like he’s time-traveling.

If you deal with nocturia, this might be worth a try. Sometimes, the simplest, most counterintuitive solutions make the biggest difference.

That said...

Here is your 4 Minute Friday:

1. The best type of cardio to reverse aging

Want to reverse a decade of aging? You only need 4 months a year.

A study tracked adults with metabolic syndrome for eight years. Metabolic syndrome is where people experience high blood pressure, increased belly fat, and increased blood sugar.

What they found was that those who did 4 months of HIIT training per year:

• Reversed a decade of cardiovascular aging.
• Boosted their VO₂ max by 14%
• Increase power output by 4%
• Needed zero extra meds.

They used the Norwegian 4x4 method of cardio. It's four minutes of intense effort divided into four rounds with three-minute breaks in between. They did this three times a week for four months straight.

Oh, and the non-exercise group? They saw their VO₂ max tank by 7%, and their medications went up 137%.

Would you be willing to spend 132 hours per year to keep your heart young and decrease your rate of aging?

I don't know about you, but I'm willing to do that.

Want to learn more about the 4x4? Click here for an article I did on it.​

2. Why I stopped chewing gum

A few years ago, when I was in my cutting phase, I used to use chewing gum as a way to decrease my appetite. Now I'm realizing that might have been a mistake.

A UCLA study found that chewing gum, even the natural kind, can release up to 3,000 microplastic particles per piece. Most of these particles (around 94%) are released in the first 8 minutes of chewing.

The researchers tested 10 brands, 5 of which were synthetic and 5 of which were natural, and found no significant difference in the plastic release between the two.

The gun releases plastics that you would commonly find in materials used in packaging.

If we do the math, this means that if you chew gum maybe once every other day (170 sticks a year), you potentially ingest 30,000 microplastic particles in your body over 365 days.

While the health impact is still unclear, previous research has shown that microplastics can lead to inflammation, hormone disruption, and even cellular damage.

I discussed microplastics in this article.

In general, our family is doing our best to avoid them and keep our environment clean.

❤️ My Favourite Thing This Week

I've been trying to get away from smartwatches for the past year.

I have nothing against them. I believe in tracking your data, but sometimes, we can get too emotionally attached to the data that gives us results, and sometimes, it's not even accurate.

I want to track my steps, so this $20 pedometer from Amazon is helping me track the data that matters without using a smartwatch.

It's low-tech, and I find it a much more mentally relaxing way of tracking the data that I care about.

Client of the week - John, Entrepreneur

John is an entrepreneur who struggled with brain fog, a big belly, and couldn't find the energy to go to the gym.

In 12 weeks, we've lost 26 pounds and 5 inches from his waistline while doubling his energy levels. The coolest part is that now he loves working out!

Here's how we did it:

• We focused on using the gym as a source of extra energy rather than seeing it as one that depletes it.
• We changed his food quality from ordering UberEats and DoorDash to getting high-quality, nutrient-dense foods automatically delivered to his doorstep.
• We set a vision based on the person he was becoming rather than focusing on the outcome of losing weight. This had a tremendous impact on his identity.
• We set up systems and protocols within his life to make sure that the aspect of getting healthy was automated and easy.

The best part about John's transformation is that, yes, he became fitter and a better entrepreneur, but even more important than that is that he found himself having more energy and becoming a better parent.

​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

Finding yourself is overrated. Creating yourself is underrated.

As promised, get healthier in under 4 minutes.

- Dan

Ps. We've got room for 5 more entrepreneurs who want to lose weight, boost their energy, and get in shape by the summertime.

Would you like to work with me?

If that's you, then reply "RESULTS" to this email to get started.

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References

1. Morales-Palomo F, Moreno-Cabañas A, Alvarez-Jimenez L, Mora-Gonzalez D, Mora-Rodriguez R. Long-Term Effects of High-Intensity Aerobic Training on Metabolic Syndrome: An 8-Year Follow-Up Randomized Clinical Trial. J Cachexia Sarcopenia Muscle. 2025 Apr;16(2):e13780. doi: 10.1002/jcsm.13780. PMID: 40171886; PMCID: PMC11962644.
2. Kieran D. Cox, Garth A. Covernton, Hailey L. Davies, John F. Dower, Francis Juanes, and Sarah E. DudasEnvironmental Science & Technology 2019 53 (12), 7068-7074DOI: 10.1021/acs.est.9b01517

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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