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 science-based sleep tea that changed my life
• A 3-minute desk trick that boosts your metabolism
• What I put into my water every morning

Today's issue is brought to you by ​High Performance Founder Private Coaching​.

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Hey friend,

I just got back from a quick "date" trip with my wife to New York.

We don't do these trips often because we have two small kids at home, but damn, it was a revelation.

Most parents know that when you're in the thick of parenting, you're on 24/7. You play your role, and you play it well.

When we took our trip without the kids, it was like my wife and I were able to see each other again for the first time. It was a reminder of why we fell in love all those years ago.

This doesn't mean we're going to start spending more time away from the kids. Can't do it. Love them too much.

But it does mean that we are looking for more "us" time to water the planet known as our relationship.

If you've got small ones and can leave your parents with grandpa and grandma, I highly recommend date trips, even if it's for a night.

Here's what caught my attention this week.

Here Is Your 4 Minute Friday:

1. The Science-Based Sleep Tea That's Changed My Life

Two hours before bed, I make the same tea every night, and it's changed how I sleep more than anything else I've tried.

Here's what's in it and why it works:

Chamomile binds to the same brain receptors as anti-anxiety medications, just much more gently. It quiets the nervous system without knocking you out, which is exactly what you want before sleep.

Glycine is an amino acid that lowers your core body temperature. Your body drops its temperature naturally as it prepares for deep sleep, and glycine accelerates that process. Studies show it can get you into deep sleep faster and leave you feeling more rested in the morning.

Electrolytes are the underrated ones. If you wake up to pee at night, you're likely over-hydrating without the minerals to hold the water in your cells. Electrolytes fix that.

I stack this with magnesium glycinate to amplify the effect.

It's helped me sleep faster, improve my quality, and also time-travel through the night.

2. A 3-Minute Trick That Improves Your Metabolism

Most people think metabolic health requires long workouts, but the truth might shock you.

A 12-minute study had office workers do 3-minute exercise breaks every hour during the workday.

They did things like marching in place, squats, push-ups, heel raises...you name it.

And the results were hard to ignore: Their fasting blood glucose improved, insulin sensitivity went up, and waist circumference dropped while their blood pressure and HDL cholesterol both moved in the right direction.

The reason why this works is that when your muscles contract, they pull glucose out of your bloodstream without needing insulin to do it.

You don’t need a hard workout to trigger this; you just need movement.

The most powerful time to do this is after meals, when blood sugar is already rising.

3 minutes every single hour. 24 minutes across an 8-hour work day. Gotta admit, the metabolic return on that investment is hard to beat.

❤️ My Favourite Thing This Week

I drink this when I wake up, and it makes my mornings so much better. It's creatine and electrolytes by ​Create​.

Each morning, I put three things into my body: water, creatine, and electrolytes.

I used to take them separately. Now I don't have to.

First off, I'm a huge fan of ​Create Creatine​ because they use Creapure, which is the highest quality creatine you can get

The electrolytes aren't just a bonus. I drink it for better hydration and better performance.

Now they've combined both, and it's made my mornings so much better. The taste is great too.

If you do both at the same time, I highly recommend.

Use code DANGO30 when you grab it at the link over ​here​.

Client Of The Week - Edward, Entrepreneur

Edward came in wanting to feel stronger, leaner, and more energized, especially during travel.

In just a few months, he’s down 30.8 lbs, dropped 5 inches off his waist, and is thrilled with his progress. He’s reporting increased strength, better overall energy, and is making smarter choices on the road, even when things aren’t perfect.

Here’s how we did it:

• Kept his workouts simple, strength-focused, and consistent
• Dialed in a nutrition system that works at home and while traveling
• Focused on progress, not perfection

Edward didn’t just lose weight, he gained control. Incredible work, Edward!

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

We cannot control much, but we can control our perception, how we look at the world, and what things mean to us matter more than what actually happens to us.

As promised, get healthier in under 4 minutes.

- Dan

When you're ready, here are 2 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.

References

1. Zick SM, Wright BD, Sen A, Arnedt JT. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC Complement Altern Med. 2011 Sep 22;11:78. doi: 10.1186/1472-6882-11-78. PMID: 21939549; PMCID: PMC3198755. 
2. Bannai M, Kawai N, Ono K, Nakahara K, Murakami N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012 Apr 18;3:61. doi: 10.3389/fneur.2012.00061. PMID: 22529837; PMCID: PMC3328957. 
3. Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nat Sci Sleep. 2025 Aug 30;17:2027-2040. doi: 10.2147/NSS.S524348. PMID: 40918053; PMCID: PMC12412596.
4. Johnson TM 2nd. The chicken-or-egg dilemma with nocturia: Which matters most, the water or the salt? J Clin Hypertens (Greenwich). 2020 Apr;22(4):639-641. doi: 10.1111/jch.13828. Epub 2020 Feb 19. PMID: 32073711; PMCID: PMC7192000. 
5. Mingyue Yin, Huakun Zheng, Bing Han, Bitai Wu, Qing Yi, Hengzhi Deng, Kai Xu, Hengxian Liu, Meiling Tao, Yanfeng Li, Yilin Zhang, Yalu Li, Hansen Li, Xing Zhang, Qian Liu,Every move counts: Acute effects of sedentary breaks on glucose and lipid metabolism in middle-aged and older adults based on a multi-level meta-analysis,Advanced Exercise and Health Science,Volume 2, Issue 4,2025,Pages 263-280,ISSN 2950-273X, ​https://doi.org/10.1016/j.aehs.2025.11.004.​ 

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.