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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 #1 supplement to burn fat and build muscle
• Train this muscle to live longer
• My favorite backpack on the planet

Today’s issue is brought to you by ​Superpower​.

Earlier this year, I used Superpower to run a full set of labs, and I was blown away.

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Hey friend,

Recently, I admitted on social media that I had stopped doing two specific exercises at 45:

1. The heavy back squat

2. The conventional deadlift

I talked about it in ​this article​, but here's the OG tweet:

2 exercises I've stopped doing at 45:

1) Back squats
2) Conventional deadlifts

The risk-to-reward is too high, and there are plenty of safer exercises I can do instead.

— Dan Go (@FitFounder) August 14, 2025

While many of the comments agreed, some people got mad and even called me horrible names ☹️

Now, this usually happens when negative things are said about someone's diet, but I've never seen this in the context of exercise.

That said, I'm not attached to any specific exercise or diet, and neither should you be. The moment you tie your identity to being "Keto" or a "Crossfitter," you've already lost.

Any disagreement feels like a personal attack, and ego replaces reason, which is where it becomes dangerous.

Also, what works for your body will change. What helps you in your 20s might break in your 40s. The foods and routines that serve you today may not serve you tomorrow.

So this is all just to say that you shouldn't build your identity around methods. Build it around principles like adaptability, self-awareness, and a growth mindset.

The more flexible you can make your identity, the more resilient your body and mind will be.

Refuse clinging to "my diet" or "my workout." Anchor yourself to being the kind of person who experiments, learns, and evolves.

This is how you age well, and that's how you win.

That said...

Here Is Your 4 Minute Friday:

1. The #1 Supplement To Burn Fat And Build Muscle

Unless you’ve been living under a rock, you’ve seen the massive hype around creatine.

And for good reason, because it’s one of the most researched, effective, and safest supplements on the planet.

A massive 2024 meta-analysis just confirmed what bodybuilders have known for decades: creatine doesn’t just build muscle, it also burns fat.

Researchers compared resistance training alone versus training plus creatine in adults under 50. The results:

• +2.5 lbs lean mass
• –0.88% body fat
• –1.6 lbs total fat

The great news is that these benefits showed up no matter your training level. Beginner or advanced, creatine works.

The dose used was 7 grams daily (0.3 g/kg), which is about a teaspoon of powder, costing 30 cents a day.

If you do the math, that's under $20/month, you get a supplement proven to build muscle and cut fat at the same time.

I’m in. Are you?

2. The Most Important Muscle To Train For Longevity

If you want to live a long, functional life, you gotta work the legs.

A 2024 study found that just one year of heavy leg training created longevity benefits that lasted for years even after training stopped.

Researchers followed 451 older adults, average age of 71. They were assigned to heavy leg training, moderate training, or no exercise.

Four years later, only the heavy group kept their leg strength. The others declined rapidly with age.

A separate 10-year study of 300 female twins showed that women with stronger legs had far better cognitive function a decade later.

Leg strength is one of the strongest predictors of mortality. Strong legs mean better balance, fewer falls, independence, and protection from disease and injury.

So repeat after me: If you want to age powerfully, never skip leg day.

❤️ My Favourite Thing This Week

Something you may not know about me is that I am a backpack connoisseur.

Even though I am 45, I still wear backpacks because I absolutely love their functionality.

For the past few years, I've been looking for something that I can wear during my travels, and I think I have found one of the best backpacks yet.

It's called the ​Aer City Pack 2​. What I love about it is that it can act as a bag for short travel and also as an everyday carry.

Most importantly, they have all the right pockets.

They have a pocket for my water bottle, sunglasses, secret pockets for passports, and it's pretty comfortable when you wear it.

I have no affiliation with this brand whatsoever, so I couldn't wrangle you a discount. But if you are into backpacks, I suggest giving it a try.

Check it out at the ​link over here​.

Client Of The Week - Cliff Polley, Entrepreneur

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

His big goal was to get in shape to 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.

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

Life is a game of progressive overload. Unlike the gym, life is an infinite game where you can keep on progressing. The only thing that limits you is your mind.

If you're failing to get past a certain point, look no further than your level of thinking.

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.

3. Promote yourself to 480,000+ subscribers​ by sponsoring this newsletter.

References

1. Desai I, Wewege MA, Jones MD, Clifford BK, Pandit A, Kaakoush NO, Simar D, Hagstrom AD. The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis. J Strength Cond Res. 2024 Oct 1;38(10):1813-1821. doi: 10.1519/JSC.0000000000004862. Epub 2024 Jul 23. PMID: 39074168. 
2. Mads Bloch-Ibenfeldt, Anne Theil Gates, Karoline Karlog, Naiara Demnitz, Michael Kjaer, Carl-Johan Boraxbekk - Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT: BMJ Open Sport & Exercise Medicine 2024;10:e001899. 
3. Steves, C.J., Mehta, M.M., Spector, T.D., & Williams, K. (2016). Leg Power Predicts Cognitive Ageing after Ten Years in Older Female Twins. Gerontology, 62(2), 138-149. DOI: 10.1159/000441372.
   
   

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.