Delivered-To: tjphuhs@gmail.com Received: by 2002:a5d:4bca:0:b0:451:8158:aa77 with SMTP id l10csp147882wrt; Fri, 8 May 2026 08:05:46 -0700 (PDT) X-Received: by 2002:a05:6102:5a95:b0:605:6089:674a with SMTP id ada2fe7eead31-630f902fea7mr7361543137.23.1778252746372; Fri, 08 May 2026 08:05:46 -0700 (PDT) ARC-Seal: i=1; a=rsa-sha256; t=1778252746; cv=none; d=google.com; s=arc-20240605; b=N7d402bKAzo91ogrzrNIgH1jsjoU9FaIJS50PtfG9tSNfTFPfN2+LBQW2Uso5Ff9VI o4DzUUDORxjmMLs00fAmlZBzeUzy6U15UaDUhEhWDeYzxBBfH4LSjnQXPBIG1ym22Eib 04ere3ssA7NGiMaTQnO65MpLztYLqk82t15aHNCQJ6bZjT8nlGxU7D0pLuk9x9EzEYAD GLpt12Pn6NEROlvqFs38qVXjuqLcQ0Cb75BJYAtFQaR7w+ZXW4k7kjuzG8quyxzuPiV6 PYAbns10HV51dcWnIUP5XMge32pcR5StomVL2Fhwfme3vreCwTHeIsftSq9xuRwSrcej 97Lg== ARC-Message-Signature: i=1; a=rsa-sha256; c=relaxed/relaxed; d=google.com; s=arc-20240605; h=to:precedence:list-unsubscribe-post:list-unsubscribe:feedback-id :subject:message-id:mime-version:from:date:dkim-signature :dkim-signature; bh=Y64d9Mte6zGp2YoJgDI/IZNVkKdnY1kpjJp/S2Q/8EM=; fh=9zP21OW67FFZD2VV42mGudo540Qp4aalMWxJB5kMYug=; b=BiGvS/uJhkK0wUoCG1IChFkl/GSUG5ShGCDPPgsNudUz9m4K9F6Rgu8eMIdMDXPYJl cGRjIGWMAYKwhxDEMgqAQhQZGhftEbP2Sie/Ie1iJb1dHOdhIku2NFZNQNG9WiOkMZ3H deJYBWu4dFTN7gxpmEQx9bUXaaG8Puy3BdlGU7c0ZOW8tbk3tUjtPpDcimhGj5m/RwHY M+699Ip7j+obL5x4xs3bTsSQQqxp0k+6fcEClQNu3kGCdBkMqnK00BZwkl5TRooVQKgC PPuAwAvUqWGCp+ec+3/YVkZoK/czO6ffe3jQuOxiJeu9nPUuWoiLG1gkFcBW55Hcc/46 p3Vw==; dara=google.com ARC-Authentication-Results: i=1; mx.google.com; dkim=pass header.i=@highperformancefounder.com header.s=cka header.b=kET6zF8X; dkim=pass header.i=@sendgrid.info header.s=smtpapi header.b=rEyaEfAz; spf=pass (google.com: domain of bounces+29157290-7e6a-tjphuhs=gmail.com@ckespa.highperformancefounder.com designates 149.72.201.182 as permitted sender) smtp.mailfrom="bounces+29157290-7e6a-tjphuhs=gmail.com@ckespa.highperformancefounder.com"; dmarc=pass (p=NONE sp=NONE dis=NONE) header.from=highperformancefounder.com Return-Path: Received: from o29.ck.m.convertkit.com (o29.ck.m.convertkit.com. [149.72.201.182]) by mx.google.com with ESMTPS id af79cd13be357-8fc2d1f60f6si3034076185a.359.2026.05.08.08.05.45 for (version=TLS1_3 cipher=TLS_AES_128_GCM_SHA256 bits=128/128); Fri, 08 May 2026 08:05:46 -0700 (PDT) Received-SPF: pass (google.com: domain of bounces+29157290-7e6a-tjphuhs=gmail.com@ckespa.highperformancefounder.com designates 149.72.201.182 as permitted sender) client-ip=149.72.201.182; Authentication-Results: mx.google.com; dkim=pass header.i=@highperformancefounder.com header.s=cka header.b=kET6zF8X; dkim=pass header.i=@sendgrid.info header.s=smtpapi header.b=rEyaEfAz; spf=pass (google.com: domain of bounces+29157290-7e6a-tjphuhs=gmail.com@ckespa.highperformancefounder.com designates 149.72.201.182 as permitted sender) smtp.mailfrom="bounces+29157290-7e6a-tjphuhs=gmail.com@ckespa.highperformancefounder.com"; dmarc=pass (p=NONE sp=NONE dis=NONE) header.from=highperformancefounder.com DKIM-Signature: v=1; a=rsa-sha256; c=relaxed/relaxed; d=highperformancefounder.com; h=content-type:date:from:mime-version:subject:feedback-id: list-unsubscribe:list-unsubscribe-post:to:cc:content-type:date:feedback-id:from: subject:to; s=cka; t=1778252745; bh=Y64d9Mte6zGp2YoJgDI/IZNVkKdnY1kpjJp/S2Q/8EM=; b=kET6zF8X0NXthmaOqaKVNOPialvzdu2ZNh7WIvUgcqGl9DpjInWmINnIvWMrbd3GT6dX +k20Bb8YZVUfW6tpiKjcts+Y7JOpQ7ODVjVjNmE7a014V0dHBMF4T8BdaGLBT2aSM2j1bN cz84F9tVklOw/xGHM1QcAh8MOrNvKE9gs= DKIM-Signature: v=1; a=rsa-sha256; c=relaxed/relaxed; d=sendgrid.info; h=content-type:date:from:mime-version:subject:feedback-id: list-unsubscribe:list-unsubscribe-post:to:cc:content-type:date:feedback-id:from: subject:to; s=smtpapi; t=1778252745; bh=Y64d9Mte6zGp2YoJgDI/IZNVkKdnY1kpjJp/S2Q/8EM=; b=rEyaEfAzv3Zx/OjU73k9AcK6YqPdWDw0FoVSeZDcDdYpMfjmG1cN+uWXBOJ7PRmlDvDN 2oTBJJBZl3dr8DzMhi4yOSBtpoIw0mOfFCpVPqzOozjqi2WRo1lozJ61LECVsLP7cnPhG7 hnY7ztzVLL41nmFGCVxF3UEIzss2NJ28s= Received: by recvd-69b4df7dff-jqcpj with SMTP id recvd-69b4df7dff-jqcpj-1-69FDFBC8-73 2026-05-08 15:05:44.762116318 +0000 UTC m=+840380.881104432 Received: from MjkxNTcyOTA (unknown) by geopod-ismtpd-76 (SG) with HTTP id aNF4mK4CSdC5lMmGH1mWLA Fri, 08 May 2026 15:05:44.701 +0000 (UTC) Content-Type: multipart/alternative; boundary=9cca4deca4d9f88172bf53404e3627f4f7f7adb854fdd09dee019d20a335 Date: Fri, 08 May 2026 15:05:45 +0000 (UTC) From: Dan Go Mime-Version: 1.0 Message-ID: Subject: 4 Minute Fridays: The four-minute exercise that cuts death risk by 40%, why you should never wear shoes in the home & I track this biomarker every 6 months to avoid heart disease Feedback-ID: 21686504:1125445:broadcast:CK List-Unsubscribe: , =?us-ascii?Q?=3Chttps=3A=2F=2F986419df=2Eunsubscribe=2Econvertkit-mail4=2Ecom=2Fxmu93wwloei?= =?us-ascii?Q?6hp6wvdwa5h2eenp0efnhdrr0w=3E?= List-Unsubscribe-Post: List-Unsubscribe=One-Click Precedence: bulk X-Report-Abuse: X-Report-Spam: X-SG-EID: =?us-ascii?Q?u001=2EtHGG2F2GUsE8yYNJ3VPGp459DViCmKvX4WwI4HDIiVTENsg=2FfVowXKU=2Fx?= =?us-ascii?Q?l+NUNe6T5DsFyusnnqgZDc+xUQm6cQPn6lYKsDt?= =?us-ascii?Q?Q5v4TD8NSOP3WYcWWGSOU8xSF=2FuQWYC0bB5tcP7?= =?us-ascii?Q?Xwrve9uHRhJZWbz0gKW9eLHQc1eWjfDg1Kcjzbn?= =?us-ascii?Q?iMWjHfUSYXRuKi0XP9qlqoMe8KXUuqMhnQKFflB?= =?us-ascii?Q?nOlxUi6lvOGi6Ti1wV5XdzyXcd8tS+hZtVnA73L?= =?us-ascii?Q?IHDH?= X-SG-ID: =?us-ascii?Q?u001=2ESdBcvi+Evd=2FbQef8eZF3BpTL9BgbK5wfSJMJGMsmprBTLquV1ImzFIrgT?= =?us-ascii?Q?SaJ3+RZKvR1a8qh8Oq3cgUTrDRJXEv0AUtagwHP?= =?us-ascii?Q?DSTeUwuQ6C38fcZxv2CLljV5W94pZkJ3VI7EoRQ?= =?us-ascii?Q?8EtRz=2FWyJHZo3pCFAiH6RnRHeIkSR9nZYL5AzdP?= =?us-ascii?Q?iv7Fibfj5oFydHDtRHclAjXzwNRw89L=2FOFgE4+n?= =?us-ascii?Q?GBF55f4khrnTP8NsIIgx=2FTPkY+KxZFj5zJJvDjb?= =?us-ascii?Q?robMqGVbTjemajw3aW7B8VUifdCciJE5PP2uvga?= =?us-ascii?Q?HLZlXO+5qSmU+duJNFGZcagDihw5Cruc1y8vWjr?= =?us-ascii?Q?eIfoNLsdwjpd1jHvxk8smLhOx4P4e5TXLldLgMU?= =?us-ascii?Q?viAki=2FA+XgQtqDa4lJ+nq7=2FHqP7c6kF8lA=2FappL?= =?us-ascii?Q?8IVv6bSC9JrgL=2FdQy0cIUzHo458ouHJT+s45CrM?= =?us-ascii?Q?LJr8qkS1HgK7q6Z2jop0dim4T8FMKySVDo9wg9L?= =?us-ascii?Q?YrVMgcu43JepPEKkaFUuQbjCF2kMEbMFnhFeZ7s?= =?us-ascii?Q?0MBrYjxcux=2FdXjmfDp7GHtsNiOb9TwiONaCec5A?= =?us-ascii?Q?pLccc3WAN6oNdBaP6u3m2gct37+AVtqbi6356YZ?= =?us-ascii?Q?HzZQvASztuaSCsv8=3D?= To: tjphuhs@gmail.com X-Entity-ID: u001.nlvNbGYLCvWgT322BxvCtw== --9cca4deca4d9f88172bf53404e3627f4f7f7adb854fdd09dee019d20a335 Content-Transfer-Encoding: quoted-printable Content-Type: text/plain; charset=utf-8 Mime-Version: 1.0 =E2=80=8B Read this on Dango.co ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/reh8hohmzgew49s2/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy80LW1pbnV0ZS1mcml= kYXlzLW1heS04dGgtMjAyNg=3D=3D )=E2=80=8B 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 4-minute exercise that cuts death risk by 40% * Why you should never wear shoes in the home * I track this biomarker every 6 months to avoid heart disease Today's issue is brought to you by High Performance Founder Private Coaching ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/l2hehmhl78z6evu6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml= 2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV= 9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ=3D=3D ). We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym. If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence. Click the link below to apply for a free Result Accelerator Call ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/l2hehmhl78z6evu6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml= 2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV= 9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ=3D=3D ), and let's get you in the best shape of your life. -->Click here to apply for body transformation coaching ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/l2hehmhl78z6evu6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml= 2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV= 9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ=3D=3D ) Click here to apply for body transformation coaching ( https://highperformancefounder.com/private-coaching?utm_source=3Dnewsletter= &utm_medium=3Demail&utm_campaign=3Dnewsletter_callout&utm_content=3Dfooter_= cta ) Hey friend, For the past five months, I=E2=80=99ve been building a weight loss coaching app called HeySherpa, and the process has been wild. First off, I don=E2=80=99t care what anyone says: building an app is hard, and building one that thousands of people will actually use is much harder. You can vibe-code anything into existence now, but making an app that works at scale, adapts to people=E2=80=99s needs, and stays bug-free is a different game altogether. I=E2=80=99ve also realized that what we can do with AI right now is nuts. The app we've created has memory, knows your tendencies, and can coach you through your biggest eating weaknesses. It can look at a menu and tell you what to order, scan your fridge and suggest what to make, and even estimate calories from a photo of your meal. I used the app all the way to getting myself to 12% body fat ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/dpheh0henlm8v7cm/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9kYW4tZ28taG93LWk= tZ290LW15LWFicy1iYWNrLXdoaWxlLWVhdGluZy1waXp6YS1hbmQtZHJpbmtpbmctYWxjb2hvbA= =3D=3D ). We're at the 5-yard line. The first release goes to 1,000 founding members. We're opening the waitlist in the next couple of weeks. Keep an eye on your inbox. Here's what caught my attention this week... ***************************** Here is your 4 Minute Friday: ***************************** ---------------------------------------------------- 1. The 4-Minute Exercise That Cuts Death Risk By 40% ---------------------------------------------------- =E2=80=8B Do you want to live a life where you don't need a gym, a Peloton, or 60 minutes to live longer? Well, come on down. I've got something cool to show you. A UK Biobank study tracked 25,000 adults who didn't exercise. Researchers used wrist trackers to find short bursts of vigorous movement built into normal life. Things like climbing stairs fast, carrying groceries, or sprinting to catch a bus. They called it VILPA: vigorous intermittent lifestyle physical activity, and the results were wild. Just 3 short bouts a day, lasting 1-2 minutes each, were linked to a 38-40% lower risk of dying from any cause. And a 48-49% lower risk of dying from heart disease. Total time? 4 minutes a day. Working out is great, but I often tell clients they don=E2=80=99t have to =E2=80=9Cwork out=E2=80=9D to get longevity benefits. You just have to move= hard, briefly, and often Take the stairs two at a time. Walk uphill instead of around. Carry the heavy bag. Sprint to the car in the rain. You can get big returns from small bursts of intensity. ----------------------------------------------- 2. Why You Should Never Wear Shoes In The House ----------------------------------------------- =E2=80=8B As an Asian guy, I never understood why people wear shoes in their homes. Most people think of shoes as just being dirty, but the truth is they're carriers. A University of Arizona study found the average shoe sole has 421,000 units of bacteria on it. 96% test positive for coliform bacteria like E. coli. A separate study from the University of Houston found that up to 40% of shoes carry C. diff, a bug that causes severe gut infections. But the bigger issue isn't the germs. It's what else hitches a ride. Lead from old paint and soil. Pesticides and herbicides from lawns. Asphalt residue. Endocrine-disrupting chemicals. Your shoes pick all of this up on the sidewalk, the gym floor, the parking lot, and the dog park. Then you walk it across your bedroom carpet. Researchers estimate that about a third of the dust in your home comes from outside, much of it tracked in on shoes. Once it's on your floor, it stays. It gets into the air. It lands on the bottom of your toddler's hands. It collects in places you can't see. The fix takes 10 seconds. Take your shoes off at the door. Keep a pair of indoor slippers or just go barefoot. Let your puppies breathe while keeping the dirt of the house. ******************************* =E2=9D=A4=EF=B8=8F My Favourite Thing this Week ******************************* =E2=80=8B One of the biggest investments I make in my health is getting functional bloodwork. For 8 months, I've been on a custom health plan from Superpower ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/e0hph7h7o82q6ki8/aHR0cHM6Ly9zdXBlcnBvd2VyLmNvbT92aWE9ZGFuLWdv ), and looking back at the data is crazy. It started with 1 lab test that measured 100+ biomarkers. That's about 10 times more than the standard physical I've recovered. It turns out my blood sugar, testosterone, and inflammation markers were all great. Due to a genetic condition, my ApoB (Apolipoprotein B) came back, and while the numbers weren't dangerous yet, they needed to be addressed. Now it's back in the optimal range, thanks in part to the psyllium husk challenge ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/z2hghnhexq8pnphp/aHR0cHM6Ly93d3cuZGFuZ28uY28vYmxvZy9pLW1heC1kb3NlZC1= vbi1wc3lsbGl1bS1odXNrLWZvci0yMS1kYXlzLWJ1dC1kaWQtbm90LWV4cGVjdC1yaGlz ) I did, but I would not have known about it unless I got this test done. The roadmap to more energy, better sleep, and a longer life is in your blood. Superpower ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/e0hph7h7o82q6ki8/aHR0cHM6Ly9zdXBlcnBvd2VyLmNvbT92aWE9ZGFuLWdv ) makes it as affordable as a streaming subscription. I know Max (the founder), and if you click this link ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/e0hph7h7o82q6ki8/aHR0cHM6Ly9zdXBlcnBvd2VyLmNvbT92aWE9ZGFuLWdv ) and use the code DANGO, you get a free at-home lab test with your membership. ----------------------------------------------------- Client Of The Week - Rachelle Girardine, Entrepreneur ----------------------------------------------------- =E2=80=8B Before working together, Rachelle was struggling with her eating habits and losing the last 10 lbs off her body. She wanted to drop the weight so she could look great in her bikini. In 12 weeks, we lost 13 lbs & added muscle while getting her into her best bikini body shape. Our Strategy: ------------- * Understand the cost of the food she was putting into her body from a calorie, macro & nutrient perspective. * We put her hunger to sleep by eating on a schedule that worked for her. * Used circuit training to shorten her workout times & build muscle. * Pre-planner for her social events and days she was traveling. =E2=80=8B In her words, she's more confident in her body than ever before. =E2=80=8BAre you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/l2hehmhl78z6evu6/aHR0cHM6Ly9oaWdocGVyZm9ybWFuY2Vmb3VuZGVyLmNvbS9wcml= 2YXRlLWNvYWNoaW5nP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV= 9jYW1wYWlnbj1uZXdzbGV0dGVyX2NhbGxvdXQmdXRtX2NvbnRlbnQ9Zm9vdGVyX2N0YQ=3D=3D )=E2=80=8B *Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit. ------------------------------------ One Quote to Finish Your Week Strong ------------------------------------ "Life is 10% what happens to us, 90% how we react to it." =E2=80=8B =E2=80=95 Dennis Kimbro My challenge to you until next Friday: Regardless of what happens in your life, act as if it's happening in your favor. As promised, get healthier in under 4 minutes. - Dan P.S. The Lean Body Mastery group for May is filling up. If you're an entrepreneur, your body is the operating system everything else runs on. If it's running slow, so is your business. If you've got 15+ pounds to lose and you're tired of starting over every Monday, my team and I will get you there in 4 months. =E2=80=8BClick here to apply ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/6qheh8hlemdnzxuo/aHR0cHM6Ly9kYW5nbzMudHlwZWZvcm0uY29tL3RvL0dYQUZGRGl= WP3V0bV9zb3VyY2U9bmV3c2xldHRlciZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1uZX= dzbGV0dGVyXzhtYXkyNiZ1dG1fY29udGVudD1lbWFpbF9jdGE=3D )=E2=80=8B =E2=80=8B Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. https://sparklp.co/f0d80d28/ ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/58hvh7hg2rzkqxc6/aHR0cHM6Ly9zcGFya2xwLmNvL2YwZDgwZDI4Lw=3D=3D ) Facebook ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/9qhzhnhdrolz0oa9/aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlci5waHA_dT1= odHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkZmMGQ4MGQyOCUyRiUzRnV0bV9zb3VyY2UlM0RmYW= NlYm9vaw=3D=3D ) Twitter ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/wnh2hghq6e3xnzh7/aHR0cHM6Ly90d2l0dGVyLmNvbS9pbnRlbnQvdHdlZXQ_dGV4dD1= JJTIwanVzdCUyMHNpZ25lZCUyMHVwJTIwb24lMjB0aGlzJTIwYXdlc29tZSUyMG5ld3NsZXR0ZX= IlMjElMEElMEFodHRwcyUzQSUyRiUyRnNwYXJrbHAuY28lMkZmMGQ4MGQyOCUyRiUzRnV0bV9zb= 3VyY2UlM0R0d2l0dGVy ) Linkedin ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/vqh3hrhorzde04fg/aHR0cHM6Ly93d3cubGlua2VkaW4uY29tL3NoYXJpbmcvc2hhcmU= tb2Zmc2l0ZS8_dXJsPWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRmYwZDgwZDI4JTJGJTNGdX= RtX3NvdXJjZSUzRGxpbmtlZGlu ) Email ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/dpheh0henlm867sm/bWFpbHRvOj9zdWJqZWN0PUNoZWNrJTIwdGhpcyUyMG91dCZib2R= 5PUklMjBqdXN0JTIwc2lnbmVkJTIwdXAlMjBvbiUyMHRoaXMlMjBhd2Vzb21lJTIwbmV3c2xldH= RlciUyMSUwQSUwQWh0dHBzJTNBJTJGJTJGc3BhcmtscC5jbyUyRmYwZDgwZDI4JTJGJTNGdXRtX= 3NvdXJjZSUzRGVtYWls ) PS: You have referred 0 people so far =E2=80=8B ---------- References ---------- * Stamatakis E, Ahmadi MN, Gill JMR, Th=C3=B8gersen-Ntoumani C, Gibala MJ, Doherty A, Hamer M. Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nat Med. 2022 Dec;28(12):2521-2529. doi: 10.1038/s41591-022-02100-x. Epub 2022 Dec 8. PMID: 36482104; PMCID: PMC9800274. * =E2=80=8Bhttps://ciriscience.org/ieq-measurement/study-reveals-high-bacteri= a-levels-on-footwear/ ( https://986419df.click.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efn= hdrr0w/owhkhqhwd27g9wfv/aHR0cHM6Ly9jaXJpc2NpZW5jZS5vcmcvaWVxLW1lYXN1cmVtZW5= 0L3N0dWR5LXJldmVhbHMtaGlnaC1iYWN0ZXJpYS1sZXZlbHMtb24tZm9vdHdlYXIv )=E2=80=8B Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. . =E2=80=8BUnsubscribe ( https://986419df.unsubscribe.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2ee= np0efnhdrr0w ) | Update your profile ( https://preferences.convertkit-mail4.com/xmu93wwloei6hp6wvdwa5h2eenp0efnhdr= r0w ) | 106-460 Doyle Ave, Kelowna, BC V1Y 0C2 --9cca4deca4d9f88172bf53404e3627f4f7f7adb854fdd09dee019d20a335 Content-Transfer-Encoding: quoted-printable Content-Type: text/html; charset=utf-8 Mime-Version: 1.0
= =
=E2=80=8B

Read this on Dango.co= =E2=80=8B

Welcome to 4 Minute Fri= days, my weekly newsletter, where I reveal cutting-edge tips to help you ge= t lean, boost energy, and live longer.

What's in store for today:

  • Today's issue is brough= t to you by High Performance= Founder Private Coaching.

    We help high-achieving = entrepreneurs and professionals drop weight, lose the belly, and improve th= eir energy levels without giving up their favorite foods or spending hours = in the gym.

    If you're an entreprene= ur with 20 pounds or more to lose, you are sitting on a goldmine of unreali= zed performance, energy, and confidence.

    Click the link below to= apply for a free Result Acc= elerator Call, and let's get you in the best shape of your life.

    Click here to apply for body transformation coaching

    Hey friend,

    For the past five month= s, I=E2=80=99ve been building a weight loss coaching app called HeySherpa, = and the process has been wild.

    First off, I don=E2=80= =99t care what anyone says: building an app is hard, and building one that = thousands of people will actually use is much harder.

    You can vibe-code anyth= ing into existence now, but making an app that works at scale, adapts to pe= ople=E2=80=99s needs, and stays bug-free is a different game altogether.

    I=E2=80=99ve also reali= zed that what we can do with AI right now is nuts.

    The app we've created h= as memory, knows your tendencies, and can coach you through your biggest ea= ting weaknesses.

    It can look at a menu a= nd tell you what to order, scan your fridge and suggest what to make, and e= ven estimate calories from a photo of your meal. I used the app all the way= to getting myself to= 12% body fat.

    We're at the 5-yard lin= e. The first release goes to 1,000 founding members.

    We're opening the waitl= ist in the next couple of weeks. Keep an eye on your inbox.

    Here's what caught my a= ttention this week...

    Here is your 4 Minute Friday:

    1. The 4-Minute Exercise That Cuts Death Risk By 40%

    =E2=80=8B

    Do you want to live a l= ife where you don't need a gym, a Peloton, or 60 minutes to live longer? We= ll, come on down. I've got something cool to show you.

    A UK Biobank study trac= ked 25,000 adults who didn't exercise. Researchers used wrist trackers to f= ind short bursts of vigorous movement built into normal life. Things like c= limbing stairs fast, carrying groceries, or sprinting to catch a bus.

    They called it = VILPA: vigorous intermittent lifestyle physical activity, and the = results were wild.

    Just 3 short bo= uts a day, lasting 1-2 minutes each, were linked to a 38-40% lower risk of = dying from any cause. And a 48-49% lower risk of dying from heart disease.<= /strong>

    Total time? 4 minutes a= day.

    Working out is great, b= ut I often tell clients they don=E2=80=99t have to =E2=80=9Cwork out=E2=80= =9D to get longevity benefits. You just have to move hard, briefly, and oft= en

    Take the stairs two at = a time. Walk uphill instead of around. Carry the heavy bag. Sprint to the c= ar in the rain.

    You can get big returns= from small bursts of intensity.

    2. Why You Should Never Wear Shoes In The House

    =E2=80=8B

    As an Asian guy, I neve= r understood why people wear shoes in their homes. Most people think of sho= es as just being dirty, but the truth is they're carriers.

    A University of= Arizona study found the average shoe sole has 421,000 units of bacteria on= it. 96% test positive for coliform bacteria like E. coli. A separate study= from the University of Houston found that up to 40% of shoes carry C. diff= , a bug that causes severe gut infections.

    But the bigger issue is= n't the germs.

    It's what else hitches = a ride. Lead from old paint and soil. Pesticides and herbicides from lawns.= Asphalt residue. Endocrine-disrupting chemicals. Your shoes pick all of th= is up on the sidewalk, the gym floor, the parking lot, and the dog park. Th= en you walk it across your bedroom carpet.

    Researchers estimate th= at about a third of the dust in your home comes from outside, much of it tr= acked in on shoes.

    Once it's on your floor= , it stays. It gets into the air. It lands on the bottom of your toddler's = hands. It collects in places you can't see.

    The fix takes 10 second= s.

    Take your shoes off at = the door. Keep a pair of indoor slippers or just go barefoot. Let your pupp= ies breathe while keeping the dirt of the house.

    =E2=9D=A4=EF=B8=8F My Favourite Thing this Week

    =E2=80=8B

    One of the biggest inve= stments I make in my health is getting functional bloodwork.

    For 8 months, I've been= on a custom health plan from Supe= rpower, and looking back at the data is crazy.

    It started with= 1 lab test that measured 100+ biomarkers. That's about 10 times more than = the standard physical I've recovered.

    It turns out my blood s= ugar, testosterone, and inflammation markers were all great. Due to a genet= ic condition, my ApoB (Apolipoprotein B) came back, and while the numbers w= eren't dangerous yet, they needed to be addressed.

    Now it's back in the op= timal range, thanks in part to the psyllium husk challenge I did, but I would not have known about it un= less I got this test done.

    The roadmap to more ene= rgy, better sleep, and a longer life is in your blood. Superpower makes it as affordable as a streaming s= ubscription.

    I know Max (the founder= ), and if you click this link = and use the code DANGO, you get a free at-home lab test wi= th your membership.

    Client Of The Week - Rachelle Girardine, Entrepreneur

    3D""
    =E2=80=8B

    Before working together= , Rachelle was struggling with her eating habits and losing the last 10 lbs= off her body. She wanted to drop the weight so she could look great in her= bikini.

    In 12 weeks, we lost 13= lbs & added muscle while getting her into her best bikini body shape.<= /p>

    Our Strategy:

    • =E2=80=8B
      In her wor= ds, she's more confident in her body than ever before.

      =E2=80=8BAre you an entrepreneur who wants to drop = the fat, gain muscle, and boost energy? Click this link to apply for our co= aching program.=E2=80=8B

      *Dan= note: Our capacity is almost full, so availability will be limited. If you= can't find a time, reply here, and I'll see if it's a good fit.

      One Quote to Finish Your Week Strong

      "Life is 10% what happens to us, 90% ho= w we react to it."
      =E2=80=8B
      =E2=80=95 Dennis Kimbro

      My challenge to you unt= il next Friday:

      Regardless of what happ= ens in your life, act as if it's happening in your favor.

      As promised, get health= ier in under 4 minutes.

      - Dan<= /p>

      P.S. The Lean B= ody Mastery group for May is filling up.

      If you're an entreprene= ur, your body is the operating system everything else runs on. If it's runn= ing slow, so is your business.

      If you've got 15+ pound= s to lose and you're tired of starting over every Monday, my team and I wil= l get you there in 4 months.

      =E2=80=8BClick here to apply=E2=80=8B

      =E2=80=8B

      Refer High P= erforming Friends

      Have friends who'd love the High P= erformance newsletter too?
      Give them your unique referral link (below) = to get access to special training bonuses and rewards.

      https://sparklp.co/f0= d80d28/

      Facebook Twitter Linkedin Email

      PS: You have referred 0 people so far

      <= /td>

      =E2=80=8B

      References

      1. https://ciriscience.= org/ieq-measurement/study-reveals-high-bacteria-levels-on-footwear/=E2= =80=8B

      Disclaimer: This em= ail is provided for educational and informational purposes only and does no= t constitute providing medical advice or professional services. The informa= tion provided should not be used for diagnosing or treating a health proble= m or disease, and those seeking personal medical advice should consult with= a licensed physician.

      .

      =E2=80=8BUnsubscribe | U= pdate your profile | 106-460 Doyl= e Ave, Kelowna, BC V1Y 0C2

      3D"" --9cca4deca4d9f88172bf53404e3627f4f7f7adb854fdd09dee019d20a335--