4 Minute Fridays

By Dan Go ​

Today's issue is brought to you by High Performance Founder private coaching. Our programs help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies in a way that supports their busy lifestyle. Every program is backed by our High-Performance Guarantee: If you follow our program and don't get results you get 100% of your money back. No questions asked.

I'm back in Toronto and after spending 3 weeks in Costa Rica I'm realizing how much the sun has an impact on my life.

The sun is one of the most underrated health tools on the planet. It's the reason why vitamin D intake is mandatory in places like Canada.

The sun is the lead domino to good health in many ways. It helps train your circadian rhythms, improves your happiness levels & helps you sleep better.

While many people are telling you to stay away from the sun I'm trying to get more of it.

Now I must preface this by saying that there is such a thing as getting too much sun. I experienced this when I was on a surf trip at a place called "Witches Rock" and forgot to wear a surf hat and add zinc to my face. After being in the hot sun in the middle of the day for 5 hours I was burnt to a crisp.

You can have too much of a good thing if you're not careful like me lol.

Here is your 4-Minute Friday:

How to Become a Better Human

1. Sleep deprivation is like being drunk

Part of the reason I was in Costa Rica was because of a conference I attended with many high-achieving entrepreneurs.

It was 4 days with many late nights past my bedtime.

I didn't drink a sip of alcohol on the trip but I did wake up with a hangover each day. The reason for this was sleep deprivation.

The past 4 days I have been sleep deprived due to a conference I attended in Costa Rica.

It feels like I drank alcohol all weekend. Got hangovers too.

I can't believe people voluntarily walk around like this all day.

— Dan Go (@FitFounder) January 25, 2023

Studies have shown that going too long without sleep can impair your ability to drive the same way as drinking too much alcohol.

Being awake for at least 18 hours is the same as someone having a blood content (BAC) of 0.05%.

This means if you're not getting the sleep you need you're literally showing up to the next day as if you are a bit drunk.

2. The benefits of taking a cold shower

Want to wake yourself up and improve your mood without the use of coffee? Take a cold shower.

Cold exposure promotes the release of norepinephrine from our adrenal glands and activates the brain's energizing dopamine system. It also increases your metabolic rate. 

Cold showers and ice baths have been proven to reduce anxiety, boost energy and immunity, improve mood, and foster longevity.

I also like the idea that cold showers can promote courage too because it takes a lot of cojones to turn the dial of your shower all the way to the blue section.

The best way to start is with 30 seconds of cold exposure and going from there. At first, it'll suck but over time you get used to it.

3. If you sit at a desk do this stretch

Sitting does not do any favors for your body, especially your hips.

The couch stretch opens up your hip flexors, which are the muscles in the front of your hip.

You use these muscles when you lift your thigh toward your chest or bend down into a squat.

The hip flexors attach to your quadriceps, which will be lengthened and loosened during the couch stretch.

Here's what it looks like (click the tweet for video):

Great stretch for people who sit at desks.

It's called the Couch Stretch.

1. Place knee on a mat
2. Place foot on a couch or bench
2. Slide leg in
4. Squeeze butt & raise arm
5. Hold this for 30 to 60 seconds

Your hips & low back will thank you for doing this. pic.twitter.com/EMpmpwDvxF

— Dan Go (@FitFounder) August 26, 2020

If you're beginning and super tight then make it easier on yourself by leaning forward to ease the tension on the stretch.

They call it the couch stretch because you can do this while watching Netflix on your couch.

Client of the Week - Paul Dircks, Entrepreneur

Paul is an entrepreneur who struggled with his eating habits & energy levels. He wanted to get fit so he could be a great example to his wife and kids.

His goal was to get to 200 lbs and get rid of the belly fat.

In one year, we dropped 53 lbs and got his weight down to 185. His energy levels are up and now he's become a fit dad for his family.

Not only has his body changed but his mind has changed as well. He's reading more and feels more focused than ever before.

 If you're an entrepreneur who wants results like this in 2023 click here for a strategy call

A Quote to Finish Your Week Strong

Worrying is wasted energy we can use to focus on the next step in front of us.

You don't know enough to worry about what will happen in the future. Do what you can with what is in front of you, trust the process, and let go of outcomes.

Doing this inevitably helps us achieve them in the first place.

- Dan

PLUS whenever you’re ready, here is 1 way I can help you:

Are you an entrepreneur who wants to get lean, boost energy & get in your best shape in 2023? Apply for one-on-one coaching here.