Read this on Dango.co​
​Read time: 3.8 minutes

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 harsh truth about counting calories
• Eat this jelly to boost your brain power
• The tea I drink every night to go to bed

Hey friend,

I want to start this by saying that I made a mistake in the last newsletter I posted about my lessons on getting my body back in shape.

I meant the word to be "fallible". Not infallible. Doh!

Thank you to the many friends in the High-Performance community who pointed that out.

Second, I want to address that some people said my "before" photo was something they would be okay with, and that's totally fine. I have set a standard for my body and how it looks, and that's fine too :)

Finally, I want to thank you—yes, you—for reading my newsletters, replying to these emails and joining my programs.

I wouldn't be able to do what I do without you.

That's it :)

Ready to get healthy in less than 4 minutes? Let's go!

Here is your 4 Minute Friday:

1. The unfortunate truth about counting calories

Something I realized when dropping 23 lbs off my body is that one may not count calories but they still count.

I also realized that I was way off in guess-timating how much I was taking in.

Why do we underestimate our calorie intake? It's a common problem almost all of us face.

Studies show that obese individuals can underestimate their calorie intake by a whopping 53%!

And it's not just about the food - we tend to overestimate our physical activity too.

Even fitness trackers can lead us astray, overestimating calorie burn by up to 93%. Yikes!

So why does this happen? We're not great at eyeballing portion sizes or remembering those sneaky liquid calories.

And let's not forget about the stress-induced snacking we might conveniently "forget" about.

The key to avoiding this? Be honest.

Use measuring tools, keep a detailed food diary, don't forget those condiments and cooking oils, and those sneaky snacks at night.

Be honest and your waistline will thank you!

2. Eat this jelly to boost brain power

A special substance bees make might be the key to powering up your brain.

Scientists tested royal jelly and its unique ingredient, HDEA, on brain stem cells. These cells can grow into different types of brain cells.

After adding royal jelly:

• More brain cells of all types grew
• HDEA specifically helped grow more neurons (thinking cells)

The results were equally impressive:

• Royal jelly boosted overall brain cell growth
• HDEA increased neuron production significantly

Want to boost your brain power? Royal jelly might be the answer. It's like a superfood for your brain cells.

While more research is needed, this natural bee product shows promise for improving brain health.

❤️ My Favourite Thing This Week

There's a little drink I make myself and my wife every night that's designed to knock us out.

It's called Yogi Restful Sleep.

The reason I take it is because of its ingredients and quality.

The combination of valerian, chamomile, skullcap, and passionflower promotes sleep by reducing anxiety, inducing relaxation, and improving sleep quality through their sedative properties.

This brand also has no microplastics because their tea bags are made from non-heat sealable filtration paper.

I combine this with glycine and it's enough to enhance my sleep quality.

I have no affiliation with them. Just enjoy their product.

Here's their link on Amazon.

Client of the week - David Miller, Entrepreneur

David is an entrepreneur who struggled with his eating habits and drinking alcohol.

In 4 months, we dropped 33 lbs while getting rid of his gut and kicking his habit of drinking alcohol!

Not only has his body changed, but his life has changed as well.

Adopting a habit of healthy eating and exercise has reduced his brain fog and increased his energy, which has increased his income and business opportunities.

Are you an entrepreneur who wants to lose weight, gain muscle, and boost your energy? Click this link to apply for our coaching program.

One Quote to Finish Your Week Strong

When in doubt, do the thing.

Want a free 5 day body transformation roadmap? It will identify your current physical state and outline your goals for losing weight and getting rid of your belly. The roadmap breaks down everything I learned from helping 10,000+ people get in shape over 20 years of coaching.

It’s the most valuable thing I created last year. Grab yours here.​

As promised, get healthier in under 4 minutes.

To your healthiest self,

Dan

Ps. My face when someone a 6 foot man tells me he's eating 1500 calories but still not losing weight.​

​

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

​

References

1. Lichtman SW, Pisarska K, Berman ER, Pestone M, Dowling H, Offenbacher E, Weisel H, Heshka S, Matthews DE, Heymsfield SB. Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. N Engl J Med. 1992 Dec 31;327(27):1893-8. doi: 10.1056/NEJM199212313272701. PMID: 1454084.
2. Hattori N, Nomoto H, Fukumitsu H, Mishima S, Furukawa S. Royal jelly and its unique fatty acid, 10-hydroxy-trans-2-decenoic acid, promote neurogenesis by neural stem/progenitor cells in vitro. Biomed Res. 2007 Oct;28(5):261-6. doi: 10.2220/biomedres.28.261. PMID: 18000339.

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.