4 Minute Fridays

By Dan Go

Today's issue is brought to you by High Performance Founder. We help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies in a way that supports their busy lifestyle.

I was having a conversation with a client the other day and he told me something that every coach wants to hear,

"This is the healthiest I've ever been in my life"

While I'd like to take all the credit I gotta admit that it wasn't all me.

The truth was he made some decisions earlier in the year that shaped how he approached his health.

I call it Macro Decisions.

Earlier this year he chose to move to Los Angeles. Now I have my own thoughts about LA but it is a health-conscious environment.

He lives by the ocean so he walks daily & surfs weekly.

He started hanging around health-conscious people and that's had an effect on his eating habits.

Yes, I did help him with customizing his nutrition + workouts while holding him accountable but those were made easier because of macro decisions.

It reminds me:

Where you live, who you hang around and the person you partner with will have a massive impact on your health and success.

Never take any of these decisions lightly. Your life depends on it.

3 Ways To Become a Better Human

1. The dangers of sleeping 1-2 hours later

Sleep scientists at UCLA discovered that going to sleep 1-2 hours later than usual causes a massive decrease in growth hormone during the night regardless of sleeping in.

This means that having the same sleep & wake times is as important as how long you sleep.

One thing I must add is that doing this once in a blue moon won't hurt you in the long run. The danger is when it's a common occurrence.

2. Reacting to anger is a weakness in disguise

I was an angry child when growing up. I went through a lot of bullying so I used anger as a conduit to protect myself.

One of the biggest mental shifts I've learned in 2022 is that losing control of anger is a sign of weakness. It's allowing our base emotions to dictate how we treat ourselves & others.

The more we can be in control of our reactions the more we can slow down the wave of emotion & do what's right for the situation.

It's okay to feel anger because it's an emotion that serves us. But we will regret reacting to it in ways that affect ourselves and others.

So next time you find yourself getting angry count to 10, nod, and allow your thoughts to catch up to your emotions before reacting.

3. How to calm the caffeine "jitters"

If you take in too much caffeine it can result in anxiety, which can also be experienced in the form of "jitters".

One way to combat this is to take 100mg of L-Theanine with your coffee.

This allows you to experience the energy increase of caffeine while avoiding the jittery feeling that may come as a result of it.

You can learn more about L-Theanine here.

You don't need to buy any fancy brands. I get L-Theanine in bulk add it to my coffee and take it at night every day.

Client of the Week - Cliff Polley, Entrepreneur

Cliff is an entrepreneur who struggled with snacking & being sedentary.

His big goal was to get in shape so he could get more out of life and feel more vibrant. He needed a sustainable plan, accountability, and a way to make this a lifestyle.

In 7 months he's dropped 44 pounds, increased his energy & is feeling more healthy than he's ever felt in his life.

​If you're an entrepreneur who wants results like this in 2023 click here for a strategy call.

A Quote to Finish Your Week Strong

"Where the road diverged lay a beautiful goddess who offered him every temptation he could imagine.
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Adorned in finery, she promised him a life of ease. She swore he’d never taste want or unhappiness or fear or pain. Follow her, she said, and his every desire would be fulfilled.
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On the other path stood a sterner goddess in a pure white robe. She made a quieter call. She promised no rewards except those that came as a result of hard work. It would be a long journey, she said. There would be sacrifice.
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There would be scary moments. But it was a journey fit for a god. It would make him the person his ancestors meant him to be."
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― Ryan Holiday from his book Courage is Calling

The comfortable path leads to a hard life. The uncomfortable path leads to an easy life.

We can choose the struggle of laziness or the struggle of working towards a better future for ourselves.

Make the right choice and happy new year my friend.

- Dan

Ps. Please do me a favour...

Please subscribe to my YouTube channel. I'm coming out with videos every week on Thursdays on how to get lean and become a better human being.

You can subscribe to my YouTube channel by clicking here.

Thank you always for being awesome.