The High Performance Journal

4 Minute Fridays: Best Fruit For A Better Brain, How To Cooldown From A Workout & Workout Music I'm Listening To

4 minute fridays May 05, 2023

4 Minute Fridays

By Dan Go ‚Äč

Today's issue is brought to you by  We help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies in a way that supports their busy lifestyle.

The other day I had a chance to talk to one of my favorite authors.

His name is Robert Greene and he wrote The 48 Laws of Power, mastery, and other New York Times Best Sellers.

During our conversation, I had a chance to talk about his health. You see, about 2 months after he finished his book "The Laws of Human Nature" he had a stroke that almost killed him.

This left him debilitated physically but, fortunately, his brain was unharmed.

Before the stroke, Robert was an avid mountain biker and loved to exercise. He had dreams of traveling all over the world to do research for his next book "The Law of the Sublime".

But all of that was taken away from him. He cannot travel anymore and he can barely walk.

As tough as it is for Robert he told me that his situation has forced him to see the sublime in everything around him.

Instead of needing to take a trip to somewhere exotic, he sees the beauty in the simple things.

It made me wonder how much of our lives are spent yearning for new experiences when we could have a new experience right where we are sitting.

Would it not be better to train ourselves to see the beauty in the things we take usually for granted?

Try practicing this today and see how it goes.

Here is your 4-Minute Friday:

1. Best Fruits For A Better Brain

Anthocyanins are a group of deep red, purple & blue pigments bound in plant-based foods.

They're part of a larger category called flavonoids. These are largely found in fruits like blueberries, raspberries, and blackberries.

 that dietary levels of anthocyanins correlate with better cognitive function. There was  on the short-term effects of taking in anthocyanins that found it increased cognitive performance and reaction time.

What this means is that the fruits mentioned above might help you build a better brain.

So I don't know about you but I'm investing heavily in blueberries during my next grocery run.

2. Top 3 Ways To Cooldown From A Workout

When you workout you are putting your body in what we call a "sympathetic state". This raises cortisol and puts you in a fight-or-flight mode.

While this is great for exercise it's horrible for recovery. The more that your body stays in a sympathetic state the less you'll be able to recover.

The simplest way to avoid this is to cool down properly from your workouts.

The 3 best ways are:

1) Foam Rolling - Find the sore areas and roll over them for 20-30 seconds to release the fascial tension surrounding the muscle.

2) Static Stretching - Hold your stretches for a period of 20-30 seconds to elongate and relax the muscles.

3) Box Breathing - Breathe in through your nose for 4 seconds, hold for another 4 then breathe out through your mouth for 6 seconds. Do this for 5 minutes to reduce your stress levels and get down to a relaxed state.

3. Best Workout Music On The Planet

When I worked out I used to listen to either hardcore rap or heavy metal. While those songs would get me hyped up I did not like the message that was being imprinted on my brain.

Killing this and shooting that. F this and F that.

Music has a subconscious effect on the brain and, I for one, am choosy about what I allow into my mind.

So when I found I was hooked.

The lyrics are some of the greatest books and speeches of our generation that are lined up with some sick beats. I personally take a song and a lesson I need to learn and put it on repeat throughout my entire workout.

Now I realize that music is highly subjective but if you're in the market for some new choices try  out. It's on Spotify and YouTube.

Client of the Week - Marty R, Entrepreneur

Marty is an entrepreneur who was struggling with being consistent with his diet and overeating on the weekends. He wanted to get his body below 15% body fat and become a hybrid athlete.

In 12 weeks we dropped 4% body fat and got his body as lean as it has ever been.

We focused on increasing protein intake, eating nutrient-dense foods, and balancing his cardiovascular exercise with getting strong inside of the gym.

When you get the right client, the right coach, and the right plan together good things happen.

Are you an entrepreneur who wants results like this? ‚Äč

One Quote to Finish Your Week Strong

We cannot change anything unless we accept it.
- Alan Watts

How much of our problems are the result of abject denial of our circumstances? If you're fat then say you're fat. If you get angry or offended easily, admit it. You cannot change anything unless you've accepted it. With acceptance comes awareness. After awareness comes change.

- Dan

Whenever you’re ready, there are 2 ways I can help you:

1. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape in 2023? 

2. If you’re still looking to get lean, I’d recommend starting with an affordable course:

Transform your body with the Lean Body 90 system. This comprehensive course will teach you the system I use to get my clients lean & energetic in 90 days in only 90 minutes a week.

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