4 Minute Friday: The Surprisingly Easy Way To Reduce Stress By 55%, A Mental Cheat Code To Living Longer & And The Camera I Use To Shoot When I Travel
Sep 05, 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 surprisingly easy way to reduce stress by 55%
- The mental cheat code to living longer
- The camera I use to shoot when I travel
Today's issue is brought to you by ​Momentous​.
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Hey friend,
The other day, I watched a video of a billionaire debating 20 people.
One young man stood up and said he’d applied to 800 jobs without success.
The billionaire replied, “I’ll hire you. Come work for me.”
Instead of saying yes, the man hesitated.
“I need to see what your company does.”
“I’m not sure what kind of job I qualify for.”
Think about that: rejected 800 times, finally offered a job...and he still found reasons not to take it.
This is why the bar has never been lower.
Where most people see fear and lack, I see opportunity. If you can just show up and say yes, especially when your options are slim, you’ll pass everyone who hides behind excuses.
I hope that young man figures it out, but what he really needs is a new mindset.
Here Is Your 4 Minute Friday:
1. The Easiest Way To Cut Your Stress Hormones By 55%
Picture of me cutting my stress hormones
Do you ever find yourself feeling stressed out? Well, it could be because you're dehydrated.
Researchers at Liverpool found that hydration dramatically reduces the body’s stress response.
In their study, 32 adults went through the Trier Social Stress Test after a week of controlled fluid intake. One group drank little water (1.3L/day), the other stayed well hydrated (4.4L/day).
Both groups felt equally stressed, but the dehydrated group showed a 55% stronger cortisol surge that lasted 30 minutes longer.
When your body is dehydrated, it releases vasopressin to conserve water. This also triggers cortisol, amplifying stress. Over time, chronic activation raises risks for heart disease, diabetes, and depression.
Hydration is not just about quenching thirst. It is one of the simplest and most overlooked ways to lower stress and protect your long-term health.
2. The Mental Cheat Code To Living Longer
A massive Harvard study followed 150,000 women for eight years and found that outlook on life literally predicts lifespan.
Women in the most optimistic 25% lived 5.4% longer and were 10% more likely to reach 90, regardless of race, ethnicity, or health status.
This wasn’t about ignoring problems or fake positivity.
Optimism drove measurable biological changes:
- Lower inflammation
- Calmer stress hormones
- Stronger immunity
- Reduced risk of heart disease, stroke, cancer, and respiratory illness
Optimistic women also managed stress better, stayed motivated, and built resilience against aging.
The study defined optimism as belief in a better future. It was not about denial, but confidence in positive possibilities.
Optimism isn’t about feeling better; it’s about living longer.
In short, I'd rather be optimistic and wrong than pessimistic and right.
❤️ My Favourite Thing This Week
A friend recently asked me what camera I use to shoot my ​YouTube videos​.
He’s just starting out and wanted something he could use both in the studio and while traveling.
Without hesitation, I recommended the DJI Osmo Pocket 3.
To me, it’s the ultimate travel camera. I first heard about it from Ali Abdaal when I stayed with him last year, and it’s been my go-to whenever I’m not in my home studio.
What I love is the portability and how easily it switches between vertical and landscape. Best of all, it’s tiny. I don’t need to haul around a heavy, expensive setup, and I can shoot anywhere I want.
I’m about to take a long trip to Asia, and this is the only camera I’ll bring because it simply works.
No affiliation to them, just a genuine recommendation.
You can grab it on ​Amazon​ or their ​site​.
Client Of The Week - Aran Seaman, CEO Of Earth Easy
Aran is a CEO who wants to drop 20 lbs from his body while increasing his energy levels.
He struggled with keeping a gym routine and knowing what to eat and when.
He wanted to create a holistic program for him centered on nutrition, routine building & workouts while keeping him accountable & overcoming obstacles we might face in the program.​ ​
In 3 months, he dropped 21 pounds, gained a few pounds of muscle, and has gotten to his best shape since university. He's even starting to see his abs now!
In his words, this was the best investment he could have ever made in himself.
One Quote To Finish Your Week Strong
“The worst thing that happens in life is not death. The worst thing would be to miss it… I think the great danger in life is not showing up.”
― Rachel Naomi Remen
The first step to achieving any success in your life is showing up. Show up to the gym. Show up to the diet. Show up to that meeting. You cannot get anywhere unless you show up.
Before optimizing, before trying to make things perfect, focus on the one thing that matters: showing up.
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 485,000+ subscribers​ by sponsoring this newsletter.
References
- Kashi DS, Hunter M, Edwards JP, Zemdegs J, Lourenço J, Mille AC, Perrier ET, Dolci A, Walsh NP. Habitual fluid intake and hydration status influence cortisol reactivity to acute psychosocial stress. J Appl Physiol (1985). 2025 Sep 1;139(3):698-708. doi: 10.1152/japplphysiol 00408.2025. Epub 2025 Aug 13. PMID: 40803748.
- "Optimism, Lifestyle, and Longevity in a Racially Diverse Cohort of Women," Hayami Koga et al., Journal of the American Geriatrics Society, June 8, 2022
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.