4 Minute Fridays: 2 Cheat Codes To Living To 100 Years Old, A Supplement I Put Into My Coffee To Enhance Focus & The Only Type Of Creatine I Put Into My Body
Aug 29, 2025
Read time: 3.8 minutes
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 2 cheat codes to living to 100 years old
- A supplement I put into my coffee to enhance focus
- The only type of creatine I put into my body
Today's issue is brought to you by ​LMNT​.
Every morning, I put water and an ​​​LMNT pack​​​ into my bottle, shake it several times, and drink it before anything else hits my system.
Electrolytes are the unsung heroes of hydration and performance for active people.
Minerals—like sodium, potassium, and magnesium—are essential for energy, muscle contractions, nerve function, and fluid balance.
Also, when you sweat, you lose vital electrolytes, which can lead to cramping and fatigue, leading to decreased mental and physical performance.
I've been using LMNT for the past 2 years, and it's had an immense effect on my health and performance.
They just came out with a new lemonade flavor for the summer, and it's my favorite flavor so far.
Thankfully, I know some of the founders and got them to add a free sample pack for all subscribers of the High Performance Journal (aka. You).
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Hey friend,
For the past few months, I’ve been sprint training, and it’s been eye-opening.
It seems simple: put on shoes and run fast. In reality, it’s a skill that fades if you haven’t practiced in years.
Back in June, I posted a sprint video on X. The mix of encouragement and heckling pushed me to get serious.
I hit the track often, but progress stalled, so I hired a coach, and that single decision changed everything.
He rebuilt my form top to bottom and had me run different distances to build the endurance for a full-on 100-meter sprint.
The thing I love most is that sprinting has made me a beginner again. I love it.
It reminds me of a law in life: you have to go slow to go fast.
I’m only a couple of months in, but I plan to train the rest of the year and share what I learn along the way. Keep you posted.
Here is your 4 Minute Friday:
1. 2 Cheat Codes To Living To 100 Years Old
In southern Italy, 300 people have cracked the longevity code, and scientists have spent a decade studying why.
The Cilento region is home to an unusually high number of healthy centenarians.
But these aren’t frail elders. They’re sharp, energetic, and thriving well past 100.
After 10 years of research, scientists found that they have blood circulation like people 30 years younger. They don’t smoke, keep low blood pressure and cholesterol, stay active, and rarely develop cardiovascular disease.
2 traits set them apart: strong family and community ties, and lasting optimism.
Combined with lifestyle, this preserved brain function is equal to that of people decades younger, with no rise in Alzheimer’s risk.
Longevity is not about supplements or blood transfusions from the young. Its foundation rests in the mind and your relationships.
2. A Supplement I Put Into My Coffee To Enhance Focus
Image courtesy of ​Frontiers​
One of my favorite supplements is L-theanine, and for good reason.
A 2025 review confirmed what coffee lovers know: adding L-theanine to your morning brew creates the perfect cocktail for your brain.
Caffeine boosts focus but often brings jitters, anxiety, and crashes. L-theanine, an amino acid from tea leaves, smooths these downsides while amplifying the benefits.
Trials show that 100–200 mg of L-theanine with 80–120 mg of caffeine enhances attention, accuracy, mental flexibility, and reaction time better than either alone.
It promotes alpha brain waves, the relaxed yet focused state of meditation. This creates calm alertness that balances caffeine’s stimulation.
Beyond focus, L-theanine also improves mood by lowering stress and increasing relaxation, with benefits shown in studies lasting four weeks.
It also has a great safety profile. You can dose up to 400mg daily without side effects.
I’ve been adding it to my coffee for the past four months, and it has elevated both my mood and deep work sessions.
❤️ My Favourite Thing This Week
I’m a huge fan of creatine.
It’s the supplement I recommend most for improving body composition, maximizing strength, boosting daily energy, and even cognition.
I use ​Create​, the brand that popularized creatine gummies (fans include Joe Rogan, Kim Kardashian, and Adam Levine).
I’ve said before I prefer their powders, but their new sour peach gummies are legit. Tastes like a healthier version of peach gummies.
Best part?
Every product uses ​Creapure creatine monohydrate​, which is the gold standard, third-party tested by Eurofins for purity and potency.
If you want to try them out, use code DANGO30 for ​30% off.​
Client Of The Week - Floyd, Founder
He struggled with snacking and late-night eating and wanted to get in shape so he could be a good example to his 2 children.
In 12 weeks, he's dropped close to 19 pounds, dropped 5 inches from his waistline, increased his energy, and is feeling more confident in his body. Our Strategy
- Matched his eating schedule to his circadian rhythms to manage his hunger.
- Fixed his sleeping habits by adding blue light blockers at night to help him sleep faster.
- Lift weights instead of doing long cardio sessions so he could keep his muscles as he lost weight.
I'm proud to say that his physical changes led to being a better entrepreneur and, most importantly, being a better parent.
One Quote To Finish Your Week Strong
“No matter how bleak or menacing a situation may appear, it does not entirely own us. It can’t take away our freedom to respond, our power to take action.”
― Ryder Carroll
Are you focused on the problem or are you focused on the solution? Where you place your attention is where the energy will flow.
As promised, get healthier in under 4 minutes.
- Dan
When you're ready, here are 3 ways I can help:
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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
- "A long and ongoing look at the secrets of human longevity and healthy aging." ScienceDaily. ScienceDaily, 5 May 2025. <www.sciencedaily.com/releases/2025/05/250505171023.htm>.
- l-theanine: From tea leaf to trending supplement –does the science match the hype for brain healthand relaxation?Roderick Dashwooda, Francesco Visioli b,c,∗a Department of Translational Medical Sciences, Texas A&M University Naresh K. Vashisht College of Medicine, and Center for Epigenetics& Disease Prevention, Texas A&M Health, Houston, TX, USAb Department of Molecular Medicine, University of Padova, Padova, Italy
- Dashwood R, Visioli F. l-theanine: From tea leaf to trending supplement - does the science match the hype for brain health and relaxation? Nutr Res. 2025 Feb;134:39-48. doi: 10.1016/j.nutres.2024.12.008. Epub 2025 Jan 2. PMID: 39854799.
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.