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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:

• How to cut your risk of dying by 40% in only 3 minutes
• Don't exercise at this time if you want great sleep
• How I make healthy ice cream

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Hey friend,

I've been doing something unusual lately, and it's had a profound impact on my life.

It stems from a conversation I had with my friend Ayman, who happens to be a CEO coach.

I asked him how he made decisions for his business, and he provided me with an insightful framework.

He said,

"Dan, I talk to two people - one is the 80-year-old version of myself, and the other is the 8-year-old version of myself."

The 80-year-old version of yourself gives you a chance to zoom out and see the forest for the trees.

The 8-year-old version helps you be grateful in the present moment. That version of yourself will probably be in awe and gratitude for all the amazing things that you've accomplished.

This little thought experiment helps me see the big picture and also keeps me present and grateful.

It's also a cool form of time travel.

Try it out for yourself, and you may be surprised at what you find.

That said...

Here is your 4 Minute Friday:

1. How to cut your risk of dying by 40% in only 3 minutes

When it comes to exercise, every little bit counts. Literally.

In a study of over 25,000 self-proclaimed non-exercisers, researchers found that short bursts of vigorous movement, like hustling up stairs or speed-walking to catch a delivery guy, cut the risk of dying by up to 40%.

The magic number? Just 3 to 4 minutes a day, broken into 1 to 2 minute bouts.

It's a concept called exercise snacks that I talked about here:

Dan Go @FitFounder Everyone thinks they need to spend hours in the gym. But the reality is that you can keep yourself healthy by doing some short exercise snacks a few times a day. Here's a guide on exercise snacks and 16 time efficient workouts you can do anywhere: 6:54 AM • Mar 25, 2025 202 Retweets 2343 Likes Read 64 replies

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A lot of people think that you have to go to a gym for an hour, 3x a week, to get results, which does help.

But if you don't have the time for that, you can have these little snack movement snacks every single day to get the same effect when it comes to decreasing your risk of dying.

Evidence shows us that these “exercise snacks” rivaled full-on workouts in benefits.

Try to find these little pockets where you can get a little bit more activity, be intentional about it, and you might just be extending your life by years in a matter of minutes.

2. Don't exercise at this time if you want great sleep

A massive year-long study tracked over 14,000 active folks and their 4 million nights of sleep. They found that high-intensity evening workouts are the sleep equivalent of slamming an espresso at 9 p.m.

People who exercised hard within four hours of bedtime took longer to fall asleep, slept less, had lower-quality sleep, and showed signs of higher nighttime stress.

But if you wrapped up your workout at least four hours before bed, you were in the clear, even if it was intense.

So, if you're planning to crush a workout, do it earlier. If you're stuck with evenings, keep it lighter. Your future well-rested self will thank you.

That said, I understand that some people may not have the ability to work out whenever they want and must work out in the evening.

So here is a quick primer on what I would do:

• Allow for a Cool Down: Spend 5–10 minutes doing light activity and stretching after your workout. This helps your body transition from high arousal to a more relaxed state, supporting your nervous system’s shift toward rest and recovery.
• Practice Deep Breathing: Incorporate focused breathing exercises, such as triangle breathing, to activate your parasympathetic nervous system and lower your heart rate and blood pressure. This can help you relax and prepare for sleep.
• Take a Lukewarm or Cool Shower: While a hot shower may feel good, it can keep your body temperature elevated and delay sleep onset. Instead, opt for a lukewarm or cool shower to help your body cool down, which facilitates sleepiness.

Lastly, I would recommend supplementation and other strategies to promote a great night's sleep, and you can find all the details in this free report available here.

❤️ My Favourite Thing This Week

As summer approaches, one of my favorite things to do is make ice cream and enjoy it with my family.

I've been using this thing called a Ninja Creami, and it's been life-changing.

I use this to create high-protein ice cream recipes that typically range from 300 to 350 calories, with approximately 42 grams of protein, while maintaining a taste as close to ice cream as possible.

These ice creams are what I'm using to help my body reach 10% body fat in a flexible and delicious way.

I am no recipe master, but I do have a friend who's skilled in this area. His name is Zack Rocheleau, and he runs Flexible Dieting Lifestyle on Instagram.

So if you decide to get this and you want some amazing ice cream recipes, check out the free recipe book by clicking here.

Client of the week - BC, Entrepreneur

BC is an entrepreneur who had no problems working out but struggled with controlling his diet. When he came to us, he wanted to break the frustrating cycle of yo-yo weight loss and finally get into a body that looked as successful as his business.

In 6 months, we dropped 63 pounds and 8 inches from the waistline, and his confidence levels are through the freaking roof!

Here's how we did it:

• We systemized his nutrition so he was always getting healthy, nutritious meals that were fit to his macros without even thinking about it.
• We timed his meals so they worked with his life instead of against it, and this had a big effect on eliminating his biggest constraint, which was nighttime binge eating.
• While working out wasn't necessarily a weakness for him, we had to switch up from doing the circuit workouts that he was doing into something that was more strength and muscle-focused, and this resulted in him not only losing the excess weight in belly fat but also adding a few pounds of muscle to his frame.

The best part is that he didn't believe it was possible to get into a fit body due to his long struggle on his own.

When he discovered simple systems that fit his life and was held accountable along the way, this became one of the easiest ways he has ever found to not only create a fit body but also maintain it for life.

​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

Don't wish for things to be easier, work your butt off so you can be better.

As promised, get healthier in under 4 minutes.

- Dan

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

1. Promote yourself to 434,372+ subscribers​ by sponsoring this newsletter.

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References

1. Stamatakis, E., Ahmadi, M.N., Gill, J.M.R. et al. Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nat Med 28, 2521–2529 (2022). https://doi.org/10.1038/s41591-022-02100-x
2. Leota, J., Presby, D.M., Le, F. et al. Dose-response relationship between evening exercise and sleep. Nat Commun 16, 3297 (2025). https://doi.org/10.1038/s41467-025-58271-x​

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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