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 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,...

Read this on Dango.co Every year, I try a bunch of health products, gadgets, and systems. Most of them end up collecting dust or get donated. But a handful of them actually change how I feel, how I move, how I sleep, and how well I stay on track. So in today's newsletter, I want to share with you the best purchases I made in 2025. Each one either saved me time, improved my routines, or positively changed my health in some meaningful way. You ready? Let's go 🔥 The Best Health Purchases I Made...

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 best diet for insulin resistance The most attractive body fat level for men One of the most important YouTube videos on light exposure Today's issue is brought to you by High Performance Founder Private Coaching. We help high-achieving entrepreneurs and professionals drop weight, lose...