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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 one supplement proven to slow biological aging
• Do this exercise to increase your "hope" molecules
• The "healthy" tablet I use every day

Hey friend,

In 2020, I had started my social media journey.

I began writing on X (back then, it was Twitter) and was starting to get some traction.

I remember reaching 5000 followers and the first thing I said to myself? Show up.

I remember hitting 10,000 followers and saying the same thing.

I said the same thing at 50k, 100k, and up to where I am now with 742k followers, along with a million+ across other platforms.

I'm not saying this to flex but to share a valuable point:

Regardless of my results or how I felt, I kept showing up.

Nothing happens if you don't show up. Nothing.

Committing to showing up to something every day may sound boring, but it's a superpower in the modern world.

So, what is it you want to accomplish in 2025? Are you showing up to it every day?

If not, that's the place to start.

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

Here is your 4 Minute Friday:

1. The one supplement proven to slow biological aging

As we age, our bodies start showing signs of wear and tear at the molecular level.

But guess what? There might be a simple way to slow down this biological aging process.

It's called popping an omega-3 supplement.

Researchers in Switzerland studied 777 older adults for 3 years, using fancy DNA tests to measure aging.

They found that people taking omega-3s had biologically younger bodies by about 3-4 months compared to those who didn't.

Also, combining omega-3s with vitamin D and exercise showed some extra anti-aging perks.

So, if you're looking for a reason to add fish oil to your diet, science just gave you a good one.

2. Do this exercise to increase your "hope" molecules

Every time you exercise, your muscles do more than just move—they're talking.

When you contract your muscles, they release proteins called myokines into your bloodstream. These tiny messengers are like cellular superheroes, fighting inflammation, boosting metabolism, and supporting brain health.

Myokines turn muscles into active organs, benefiting the entire body. They improve insulin sensitivity, enhance fat burning, and can even protect the brain from age-related decline.

A 2023 study found that weight training increased myokine production, which improved cognitive function and reduced inflammation markers. One researcher called these molecules "hope molecules."

So, next time you're working out, remember that each rep is improving your health at a cellular level.

You're not just building strength but activating a powerful internal communication system.

Move more, and let your muscles do the talking. Your body will thank you with better health, sharper thinking, and increased longevity.

❤️ My Favourite Thing This Week

I've been using a new tablet instead of my iPad and I'm loving it.

It's called the Daylight DC1 and is designed to be healthier for your eyes and sleep.

The reason it's better than an iPad is because of its innovative display and features:

The combination of a paper-like screen, zero blue light emission, and amber backlight reduces eye strain, protects circadian rhythms, and improves sleep quality by eliminating the harmful effects of blue light.

This tablet also runs on a custom Android OS that minimizes distractions, promoting better focus and digital well-being.

I have no affiliation with them. Just love using their tablet every day.

Unfortunately, they're only placing pre-orders for their next batch.

You can sign up here for notifications on when they launch again: daylightcomputer.com​

Client of the week - Rob Smith, Entrepreneur & Influencer

Rob Smith is an entrepreneur & media personality who struggled with his eating habits & travel schedule.

In 4 months, we dropped 20+ lbs and helped him see his abs again. We also helped him create eating habits that fit his lifestyle.

The plan included weight lifting, putting his meals on a schedule, and incorporating flexibility into his lifestyle with the odd drink here and there.

​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

The first step to success in any arena is showing up. Regardless of how you feel, keep showing up.

Eventually, you'll make progress toward your ultimate desires.

As promised, get healthier in under 4 minutes.

To your healthiest self,

Dan

Ps. This is me, in your inbox, showing up every Tuesday and Friday ready to get healthy.​

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References

1. Bischoff-Ferrari, H.A., Gängler, S., Wieczorek, M. et al. Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial. Nat Aging (2025). https://doi.org/10.1038/s43587-024-00793-y
2. Kwon JH, Moon KM, Min KW. Exercise-Induced Myokines can Explain the Importance of Physical Activity in the Elderly: An Overview. Healthcare (Basel). 2020 Oct 1;8(4):378. doi: 10.3390/healthcare8040378. PMID: 33019579; PMCID: PMC7712334.​

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.