The High Performance Journal

4 Minute Fridays: Simple Test For Longevity, How I've Enhanced My Water Intake & The 80 Year Old Frame

4 minute fridays May 18, 2023

4 Minute Fridays

By Dan Go

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.

Hello friend,

I don't know if anyone has told you this but having a second kid is no joke.

The amount of work involved does not equal 2x but more like 5x. Many people have told me about the massive jump having another child would be but you can't really know until you're in it.

As life gets more complicated and the workload becomes harder I'm reminded of a simple mental model that might help you.

It's called the 80 year old frame and it's the 3rd tip on this newsletter.

I won't spoil it for you but it's helped me immensely in perceiving the stress and energy deficits I'm currently facing.

On another note, I'm getting interviewed by Grant Cardone on his 10x health podcast.

I've been a fan of Grant since reading his book and it's surreal to be on the other end trying of the microphone teaching his audience about health.

There are so many positive things happening. I just have to remind myself to keep showing up and doing the work.

That being said...

Here is your 4 Minute Friday:

1. The one legged test for longevity

Older adults who have muscular strength & flexibility are less likely to fall.

Falls are the leading cause of unintentional injury-related deaths for people 65 & older. The single-legged sit & raise test serves as a test for basic strength & mobility.

This is the reason for the one legged test:


Start by sitting on a seat. While crossing your arms use one leg you get yourself up to a standing position. Using the same leg sit yourself back down then do the other side.

If you can do this then great. If not then I'd work on single leg exercises like lunges and bulgarian split squats while making sure you're at a weight that can support your body.

2. Magnesium is a life changing supplement

When our baby was born my mother-in-law came to stay with us. When I talked to her she mentioned that she was waking up regularly at 1am and not being able to go to sleep. This had been going on for years.

Me, being the problem solver that I am, recommended that she take around 700-1000mg of Magnesium glycinate and to see what happens.

The next day she reported back that she had slept all the way to 5am and for the next month she was with us she kept it up.

Magnesium is not just good for sleep.

It calms the brain down through the NMDA receptor, helps you absorb vitamin D, regulates insulin production and helps you go poo.

Studies have shown that up to 90% of people are deficient in magnesium due to processed foods and the way we grow our agriculture.

I wouldn't necessarily say that everyone needs to take it but I am confident saying that most people can use a bit more magnesium in their life.

My favourite is Magnesium L-Theonate because of all the benefits listed above and also because it doesn't have a laxative effect as others do. .

3. The 80 year old frame

The 80 year old frame is mindset where you fast forward yourself to your future self at 80 years old and it's meant to help you see things with new eyes.

The baby crying, the other baby crying, both babies crying at the same time, needing to give yourself 100% to the present moment with your kids, cleaning up the messes they made and on and on...

These are all situations that may stress you tf out.

But when looked through the eyes of your 80 year old self you may choose to cherish those moments. I know when talking to some of my mentors they would kill to have those moments back with their kids no matter how chaotic they were.

This frame works in many other ways.

You can see how

Client of the week - Tony, Founder

Tony is a founder who was struggling with having a big belly and low energy levels. He wanted to get rid of the belly and lose weight in a way that fit his lifestyle.

In 12 weeks we dropped 21 lbs, built muscle and get his body lean while increasing energy.

We focused on strength training, putting his meals on a schedule of eating, increasing protein intake and creating a sustainable diet plan due to his heavy travel schedule.

When you get the right client, the right coach and the right plan together good things happen.

Are you an entrepreneur who wants results like this? 

One Quote to Finish Your Week Strong

“Every single pursuit – no matter how wonderful and exciting and glamorous it may initially seem – comes with its own brand of shit sandwich, its own lousy side effects. Everything sucks some of the time. You just have to decide what sort of suckage you’re willing to deal with.
So the question is not so much ‘What are you passionate about?’
The question is ‘What are you passionate enough about that you can endure the most disagreeable aspects of the work?’
Because if you love something and want something enough – whatever it is – then you don’t really mind eating the shit sandwich that comes with it.”
- Mark Manson

In a world of comfort one question the most important question to ask yourself is what are you willing to struggle for? You can have the pain of being lazy or the pain of putting an effort into your health and body? Which one will it be?

- Dan

Whenever you’re ready, there are 2 ways I can help you:

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

2. If you’re still looking for to get lean, I’d recommend starting with an affordable course:

Transform your body with the Lean Body 90 system. This comprehensive course will teach you the system I use get my clients lean & energetic in 90 days in only 90 minutes a week.  


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