Hey friend,

One of the best books I’ve read this year is The Courage to Be Disliked.

In it, a young man vents to a philosopher about a friend who refuses to leave his house because of past trauma. But the philosopher flips the script.

He says it’s not the trauma itself that’s holding the friend back-it’s the meaning he’s attached to it.

The friend has created anxiety as a shield, a way to avoid facing the world.

The philosopher explains that our past doesn’t define us. What matters is the purpose we choose in the present.

Real change begins the moment we take full responsibility for our lives.

Think about this: Is there a moment in your past you still look at with bitterness or blame?

Instead of fueling that anger, ask what meaning you could give it. How has that moment shaped who you are now?

We’re meaning-making machines. The beautiful part? We get to choose what things mean to us at any moment.

That said...

Here Is Your 4 Minute Friday:

1. Avoid This Common Sugar If You Want A Healthy Heart And Brain

A shocking new study in 2025 revealed that erythritol, a natural sweetener found in sugar-free drinks, gum, and ice creams, might be damaging your brain's blood vessels in real-time.

Researchers exposed human brain blood vessel cells to the same amount of erythritol as you get from one sugar-free beverage (around 30 grams).

Within three hours, the cells showed severe damage.

Here's what they found:

• 75-100% increase in oxidative stress, which is akin to cellular rust
• Blood vessels constricted due to elevated vessel-tightening compounds
• Reduced nitric oxide production, which your brain needs to keep blood flowing
• Impaired clot-busting ability, which can increase stroke risk

Now, this isn't some massive overdose study. The amount they used matches what's in a typical diet soda, sugar-free drink, or a pint of keto ice cream.

If we zoom out, previous population studies have already linked higher erythritol levels to increased heart attacks and strokes. Now we're starting to see how this might cause damage at the cellular level.

Mind you, this research was done on cell culture, not human trials. But the mechanisms are concerning enough that experts recommend moderation, especially for those with existing risks.

2. New Study On The Perfect Number Of Steps To Reduce Dying By 50%

The biggest walking study has just been conducted that shatters the 10,000-step myth, and it might save your life.

Before that, I want to point out that the lead researcher's name is Ding Ding, and for some reason, it makes me love this study even more 😂

Alright, Dan. Hold it together. Put your serious fitness face on.

Ahem.

Researchers pooled data from 57 studies tracking over 120,000 people worldwide, and they found that you only need 7,000 daily steps to unlock nearly all the health benefits walking offers.

Compared to just 2000 steps daily, hitting 7000 steps reduces your risk of:

• Death by 47%
• Dementia by 38%
• Heart disease by 25%
• Type 2 diabetes by 22%
• Depression by 22%
• Cancer death by 37%

They say that benefits plateau after 7,000 steps for most people. Going from 7,000 to 10,000 steps adds minimal extra protection, while jumping from 2,000 to 7,000 is transformational.

The great news is that even a small increase matters. Moving from 2,000 to 4,000 steps still delivers meaningful health improvements.

So leave the perfectionist fitness goals behind. 7,000 steps (roughly 3.5 miles) or 70 minutes of casual walking might be the most powerful medicine you'll ever take.

Btw, if you want to make the most out of getting these extra steps, you can download this ​walking protocol​ for free.

❤️ My Favourite Thing This Week

AG1 Next Gen​ has been a part of my morning routine for the last three years and has become one of my most consistent health habits.

I love it because it combines your multivitamin, probiotics, superfoods, and antioxidants in one scoop. All of this can support digestion and boost energy.

The biggest reason why I take it is that it helps me fill gaps that might be missing in my diet, especially on busy days.

Also, this may be a matter of personal preference, but I enjoy the taste. It's not too greeny.

Something that I love to do is mix my creatine in it and gulp everything down in one shot.

One thing I must mention is that it's not a magic supplement. Think of it as nutritional insurance.

The best part? ​AG1 Next Gen​ is now clinically backed by 4 studies showing it supports gut health and fills common nutrient gaps.

If you’re looking for one habit to feel better across the board, try it out for yourself by clicking over ​here​.

Client Of The Week - B.F., Entrepreneur

B.F. is an entrepreneur who has struggled with his weight since high school. His main goal was to lose his belly and increase his confidence and focus.

In 6 months, we lost 54 lbs and 9 inches from his waistline (!!!). He's never been at this weight before, while his energy and confidence levels are at an all-time high.

Our Strategy:

• For his diet, we created a template in which he would eat his meals according to his natural circadian schedule.
• We made 10k steps a day a mandatory part of the process. This helped with burning calories and increasing his energy and focus.
• We worked out 2- 3 times a week using a heavy lifting-focused program to keep his muscles.
• We preached patience. Rome was not built in a day, and neither will your body.

The best part is that B.F. has adopted a standard of being fit and healthy. His identity changed along with his body.

​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program.

One Quote To Finish Your Week Strong

In the book, The Courage To Be Disliked, a young man complains to a philosopher that his life is held back by past trauma.

The philosopher explains: it’s not the past, but the meanings we give to our experiences that matter.

The best tool we have is the power to choose our perception. Use it to your advantage.

As promised, get healthier in under 4 minutes.

- Dan

When you're ready, here are 3 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

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References

1. Berry AR, Ruzzene ST, Ostrander EI, Wegerson KN, Orozco-Fersiva NC, Stone MF, Valenti WB, Izaias JE, Holzer JP, Greiner JJ, Garcia VP, DeSouza CA. The non-nutritive sweetener erythritol adversely affects brain microvascular endothelial cell function. J Appl Physiol (1985). 2025 Jun 1;138(6):1571-1577. doi: 10.1152/japplphysiol 00276.2025. Epub 2025 Jun 3. PMID: 40459966. 
2. Ding Ding et al, "Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis", The Lancet Public Health (July 2025) 
   
   

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.