The High Performance Journal

4 Minute Fridays: Best Shoes To Workout In, How To Avoid Microplastics, And A Wonder Supplement For Your Brain and Body

4 minute fridays Feb 23, 2023

4 Minute Fridays

By Dan Go ‚Äč

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

I have something super special to announce...

After a few years of contributing online, I'm going to be launching my first masterclass that I'm calling The Lean Body 90 program.

It's a course that will get your body in shape in 90 days in only 90 minutes a week.

I'm packing 20+ years of helping busy clients get lean and energetic into a simple body transformation system, which has a 94% success rate.

The course is coming out in late March and I'll be starting a waitlist to give people first access to it before it comes out.

My question to you is:

If I could create the ultimate body transformation program what would you want to have in it?

Lemme know by replying back to this email.

Here is your 4-Minute Friday:

How to Become a Better Human

1. The Best Workout Shoes On the Planet

Wearing a big chunky sneakers to the gym is like walking with pillows on your feet. A big sole can make so you lose your foots natural ability to feel the ground.

Also, the box at the top of the shoe is usually narrow and that restricts your toes from being able to move freely.

That's why one of the best shoes to workout in are barefoot shoes.

They have a minimal sole, are flexible, and have a big toe box so your feet can move freely as they were meant to.

My favourite brand is but there are other options out there like Either way, if you want to get the best out of your workouts consider investing in some barefoot shoes.

2. Dangers of microplastics and what to do about it

Every year, approximately 4.85 trillion microplastics (fragments between 100 nanometers and 5 millimeters in size) are released into the oceans.

These plastic particles can easily get into our lungs, our blood, our organs, and even our brains. While there's only so much we can do about this we can mitigate the problem with a few small changes.

Here's a few ways to do it:

  1. Get rid of your Teflon frying pans and all your plastic cooking utensils. Go ceramic, cast iron, or carbon steel, and opt for metal or wooden utensils.
  2. Don’t microwave leftovers in plastic containers, especially time-worn ones. The FDA says it’s okay, but I think the risk is too great and it’s an easy fix.
  3. Make your own coffee and use ceramic cups. Alternately, give yourself a little extra time at your local mom and pop coffee shop and drink it there – in a mug instead of a paper cup.
  4. If you have plastic food containers, hand wash them (they leach chemicals onto other dishes in the dishwasher).
  5. Try to buy condiments and sauces that come in glass containers.
  6. Unless you have wool, seagrass, or sisal carpets, vacuum the hell out of them on a regular basis to keep air-borne plastics to a minimum.
  7. Consider drinking tap water instead of bottled water. Even though tap water is one of the biggest contributors to microplastic ingestion, bottled water contains about twice the microplastic level found in tap water.
  8. Buy hemp underwear. However, if possible, opt for natural-fiber clothing like cotton.

3. Shilajit: The mountain supplement for your brain and body

There's a supplement that's getting a lot of attention on social media lately called Shilajit.

Shilajit is a sticky substance found primarily in the rocks of the Himalayas. It develops over centuries from the slow decomposition of plants.

It is commonly used in ayurvedic medicine. It’s an effective and safe supplement that can have a positive effect on your overall health and well-being.

Potential benefits include increased muscle strength, recovery & performance, increased testosterone & fertility, and enhanced cognition.

Don’t take shilajit if you are pregnant, have sickle cell anemia, hemochromatosis (too much iron in your blood), or thalassemia. It’s possible to be allergic to this supplement. Stop taking shilajit if you develop a rash, increased heart rate, or dizziness.

If you purchase it you want to get purified Shilajit and stay away from powdered forms as they have been found to be ineffective.

You can learn more about shilajit .

Click I use and recommend.

Client of the week - Brad, Psychologist/Entrepreneur

Brad is a psychologist/entrepreneur who wanted to drop 30 lbs, get rid of his belly, and improve his energy levels.

Here's what he had to say about the coaching program:

"I found high performance founder online after realizing that my health level was getting in the way of enjoying my life (kids, activities, business, etc). My energy levels were low, my confidence in my appearance was low, and I found myself unable to do things that I enjoyed. 

After working with them for 12 weeks, I went from 236 lbs to 199, lost almost 6 inches off my waist, and gained serious muscle. I went from not needing a belt in my "fat jeans," to sizing down and already down to the last hole of a belt. I can fit into dress shirts again without them being tight around my belly. It feels great!

Overall the experience taught me that my mind and body are inextricably linked in all areas. It isn't just business and relationships, it's also emotions and self-confidence and the best way to be in good relationship with my mind and body is by focusing and committing to a process and letting go of the results.

I definitely recommend working with the coaching program, but only if you are committed to yourself. He provides an efficient system that works with YOUR body and life. Their coaches are great at motivating in a non-judgemental way, they're available and responsive, and have great insights...but they can't do the work for you. So if you're ready to change your body AND your mind, get at them!"

Are you an entrepreneur who wants results like this? 


One Quote to Finish Your Week Strong

“You can’t do anything that you can’t picture yourself doing. Once you make the picturing process conscious and deliberate, you begin to create the self you want to be.”
— Anonymous

Everything you've ever wanted started as a thought that bled into reality. Your thoughts are little particles that create the reality you see today.

Exert mind control over yourself so you direct your thoughts and actions towards the person you ultimately want to become.

- Dan

PLUS whenever you’re ready, here is 1 way I can help you:

Are you an entrepreneur who wants to get lean, boost energy & get in your best shape in 2023?

 Build your high performance body in a way that fits your busy lifestyle.

Join 34,000+ subscribers to The High Performance Journal. Every Monday, Wednesday & Friday morning, you'll get 1 actionable tip on getting lean, building muscle, and building a high performing body for your busy schedule.

You're safe with me. I'll never spam you or sell your contact info.