The High Performance Journal

Read this on Dango.co 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 longevity factor that beats your genes The skin supplement that actually works A fruit I eat on a daily basis Today's issue is brought to you by High Performance Founder Private Coaching. We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels...

Read this on Dango.co Another year is upon us, and for me, that means sitting down at my desk to review and do annual planning. I call it the Personal Upgrade OS, and it's a process that has served me well. In the past 10+ years, I've used it to build and sell my gym business, grow my social media audience to 3.5 million followers, 8x my revenue, and improve my health and performance. If you do it right, each year becomes an upgrade. This takes goals from wishful thinking to a solid formula....

Read this on Dango.co 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 6 numbers that predict how long you live The mental health cost of skipping breakfast The breakfast I eat every day Today's issue is brought to you by Make Your Marriage a 10/10 in 2026. High performers tend to optimize everything (sleep, training, labs, assets) except the one force that Harvard has proven...

Read this on Dango.co For my teens to 20s, I was skinny-fat. I was overweight and weak. I looked fine in clothes, and I was embarrassed without them. Getting lean was my first journey.Building muscle was my second. And that second phase changed everything. That's when I stopped caring about scale weight, mirror selfies, or random PRs. I started tracking one number that actually reflects how much muscle you carry for your frame: Fat Free Muscle Mass aka FFMI When you pair it with its sibling,...

Read this on Dango.co 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: 3 creatine mistakes wasting your money A science-based "magic" pill for weight loss The watch I wear every day Today's issue is brought to you by High Performance Founder Private Coaching. We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels...

Read this on Dango.co In 2025, I am proud to say I got in my best shape at the ripe age of 46. Bloodwork is immaculate. Biological age is 10 years younger. I'm lifting heavier than I did in my 20s. I'm doing some form of exercise every day. I'm sprinting again. Even my vision got better (more on this later). And I did this without injecting GLP-1s, TRT, or peptides. Each year, I look at my health as something I can upgrade and elevate. Some things worked and some things didn't. So in today's...

Read this on Dango.coRead 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 #1 cause for a metabolism slowdown in your 40s The truth about "muscle confusion". One of the best books I've read in 2025 Today's issue is brought to you by High Performance Founder Private Coaching. We help high-achieving entrepreneurs and professionals drop weight, lose the belly,...