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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 top 7 science-based habits to help you live longer (ranked in order)
• The best way to recover is not what you think
• The moisturizer I use to keep my skin silky smooth

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Hey friend,

Last Thursday, I was in Vegas for a mastermind that I've been a part of for over a decade.

Now, I haven't gambled since I was 19, but one night at 1 am, my friend Dan talked me into playing his favorite game, 3-card poker.

In a span of 20 minutes, I lost all my money, but the laughs we had at the table are something I'll remember for the rest of my life.

Now, aside from gambling (which we don't do on a regular basis), we have helped each other grow our businesses and have seen each other go through life's cycles.

I'm not saying to go to Vegas and go crazy, but sometimes choosing memories with your friends (even losing money with them) is better for your health than being "optimized" and getting 8 hours of sleep.

I believe the saying is, "everything in moderation, including moderation."

Here's what caught my attention this week.

Here is your 4 Minute Friday:

1. The Top 7 Science-Based Habits To Help You Live Longer (Ranked)

Every day, I see a new complicated longevity protocol online.

The 2-hour-long morning routines. People bringing coconuts with them to the airport. It's all too performative.

I went through the research and surprisingly found 7 cost-free habits that actually moved the needle from a science-based perspective (ranked in order):

7. Lifting. 30 to 60 minutes a week of weight lifting is linked with a 10% to 20% lower risk of death and also helps you live independently, keeping you out of the nursing home.

6. Purpose. People who had the weakest sense of purpose were more than two times as likely to die as those with the strongest. We need a reason for waking up.

5. Sleep regularity. Just having the same sleep and wake time is linked to a 20% to 48% lower risk of dying. Routine matters. Here's a free guide on how to improve it.

4. Social connection. Loneliness is the new smoking. People who had strong relationships had 50% better odds of survival than people who isolate themselves

3. Steps. Just adding an extra 1,000 steps a day is linked to about a 15% lower risk of dying. Something we're seeing in a lot of countries where people live the longest is the fact that they have a high step count. Here's a free guide on a walking protocol to burn belly fat.

2. A healthy waistline. Less belly fat means less visceral fat and is also tied to a lower risk of dying early. You don't need to have a six-pack. Just make sure your waist is less than half your height. Get a free guide on how to reduce visceral fat here.

1. Cardio fitness. The least fit people on the planet had a 5x higher risk of dying than the fittest, which is a bigger gap than smoking cigarettes. Use my plan here.

It may sound counterintuitive, but if I had to choose one to start, it would be weightlifting.

I find that when someone starts lifting, it puts more life in their ears, which makes the other habits easier to do.

Which one do you need to work on?

2. The Best Recovery Tool Is Doing Nothing

A client of ours was feeling sore from his workouts and asked me which recovery tools are worth doing, and the answer surprised him

A new meta-analysis put together 16 trials on competitive endurance athletes and compared using tools like cold plunging, massages, and compression boots to sitting in a lukewarm bath and doing nothing.

The result was that none of them helped them recover faster.

Now, I wish they tested it against doing basic breathwork after a workout.

I find that doing box breathing for about 5 minutes once I'm done with the workout helps me relax. Maybe it's a placebo, maybe it's not, but it's worth testing out.

What we tell clients is to keep recovery simple. Get a nice high-protein meal, sleep 7-8 hours, and give yourself permission to relax.

Hey, if you love your cold plunge, you can keep it. Just don't count on it to do the work.

❤️ My Favourite Thing this Week

Amongst the many reasons I love my wife is that she makes my life better. One of the things she has encouraged me to do is take care of my skin, especially my face.

The moisturizer I use is Wild Roman.

I'm actually traveling right now. I've been to Las Vegas and Mexico, and I like to travel fairly light. This is one of the things I bring with me to keep my skin looking silky smooth.

What sold me was the ingredients. They have no synthetic fragrances, and the tallow actually absorbs instead of sitting on my face like every oil-based moisturizer I've tried at night.

At night, I use the bakuchiol serum first, then the grass-fed beef tallow moisturizer over top.

Ever since then, my skin has been looking better. I've been getting a few compliments 😉 If you're looking to keep your face young while everyone ages around you, I highly recommend using them.

I know the founder, and if you use my link, you get 15% off each order. You can check out Wild Roman over here.

Client of the week - Steve Claridge, Entrepreneur

Steve is an entrepreneur who lost his body when he started his company. He struggled with doing workouts consistently, accountability, and having a solid plan to lose the gut.

In one year, we lost 33 lbs and gained 4 lbs of lean mass while increasing his energy and focus.

Here's how we did it:

• Focused primarily on strength training to build and maintain muscle as we got leaner
• Managed his nutrition by creating a set of 7 meals he could cook on his own to keep his calories and protein in check
• We put the main focus on behavior and identity change, so weight loss became an inevitable outcome

The most important thing is that his confidence levels are higher than ever before, and that has translated into more success in his agency business.

​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

Be intentional with the ecosystem you surround yourself with. Your friends (or lack thereof) will determine your future. Choose wisely.

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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