The High Performance Journal

4 Minute Fridays: The Most Relaxing Song On The Planet, A Weird Way To Instantly Increase Your Strength, And What To Eat After A Workout

4 minute fridays Jul 05, 2024

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 most relaxing song on the planet (according to science)
  • A weird way to instantly increase your strength
  • What to eat after a workout

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Hey friend,

I was having a conversation with a client the other day who had previously been dealing with yo-you weight loss issues.

He'd follow a plan and lose weight, but once the plan was over, he'd revert to his old ways and gain it back.

He had probably been through several cycles before meeting me.

When we talked he mentioned something interesting,

"Dan, I just want to stop eating bad foods"

While this may seem like a worthy goal to strive for his vocabulary and thought process were pointed in the wrong direction.

One of the principles in our coaching program is "Identity-based habit setting" so we made a simple switch:

Instead of aiming to avoid bad foods, we focused on changing his mindset to someone who eats healthy and makes healthy choices.

We're going towards good health. Not away from bad foods.

It's a simple switch but this is how the mind works.

Point our mind in the direction of what we want to become, and it will help us get there.

That said...


Here Is Your 4 Minute Friday:

1. The Most Relaxing Song On The Planet (According To Science)

This may sound like one of those clickbait headlines – "This Song Will Make You So Relaxed, You Won’t Believe What Happens Next!" But for once, there's some solid science behind the hype.

The song is called Weightless by Marconi Union, and it isn't some random track that makes people feel all Zen.

It was created in collaboration with sound therapists and they created this song to relax the living daylights out of you.

The secret is in the tempo: It starts at 60 beats per minute and gradually slows to around 50.

This steady, declining rhythm helps sync your heart rate with the beat, essentially slowing it down. It’s like your heart's getting a gentle massage from the inside.

The song has no repeating melody, which puts your brain into a mode of passive listening, which is a fancy term for zoning out.

It also includes ambient sounds and harmonies to create a sense of space and depth, tricking your brain into thinking you’re in a calm, open environment, far away from the hustle and bustle of everyday life.

Researchers measured the song's impact on stress levels and found that it can reduce anxiety by up to 65%!

It even outperformed other relaxing music and popular tracks like Adele’s “Someone Like You” (sorry, Adele, we still love you).

So the next time you're feeling frazzled, put on some headphones and let “Weightless” do its thing. Your brain will thank you.

Here's the song on YouTube:

You can also check it out on Spotify by clicking over here.


2. A Weird Way To Instantly Increase Your Strength

Alright, let's talk about something that sounds like it's straight out of a locker room myth:

Rinsing your mouth with a sweet beverage can boost your workout performance.

Researchers had a group of men perform Romanian Deadlifts after rinsing their mouths with a sweet drink (ie. Gatorade) containing carbohydrates.

They found their subjects overall exercise performance (eccentric peak power, average force, peak speed, and total work) improved significantly.

Btw, you're not drinking the damn thing. You're swishing it around your mouth like it's mouthwash, then spitting it out and doing your set.

Here's what they think is happening:

When you rinse your mouth with a sugary drink, your taste buds signal to your brain that carbs are on the way.

Your brain gets all excited and starts telling your muscles, “Hey, we’re about to get a boost of energy!” This trickery doesn’t last forever, but it’s enough to give you a little pep in your step.

It's like giving your brain a little placebo sugar hit, which ends up giving you a psychological edge to push harder and longer.

So, next time you’re about to crush a workout, consider swishing some sweet stuff around. Your brain might just thank you by helping you kick a little more ass.

Ask Me Anything - What to eat after a workout

Question From Moriah: What is the right food to eat right after a workout? I try to workout 2 times a week. in the morning and in the evening. What is the right thing to do?

My answer: Thanks for the question, Moriah!

The best food to eat after a workout should be one that helps repair muscles and replenish glycogen stores.

This means a mix of proteins and carbohydrates.

Protein helps repair muscles because it's made of amino acids, the building blocks of muscle tissue.

When you workout, tiny tears form in your muscles. Protein swoops in like a badass repair crew, stitching them up and making your muscles stronger.

As for carbs, they are your body's primary fuel source. When you workout you deplete glycogen, which is essentially stored energy in your muscles. Think of them as your muscles gas tank.

After your workout, carbs refill those glycogen stores so you're ready to go in no time flat.

That said, here are a couple of ideas for your next post-workout meal:

  • Grilled Chicken with Quinoa and Vegetables: This provides lean protein, complex carbs, and essential nutrients.
  • Greek Yogurt with Berries and Honey: High in protein and antioxidants, with a touch of natural sweetness.
  • Protein Shake with a Banana: Quick, easy, and effective, providing both protein and carbs.
  • Salmon with Sweet Potato: Rich in omega-3s, protein, and complex carbs.
  • Eggs and Whole Grain Toast: A classic, offering high-quality protein and fiber.
  • Cottage Cheese with Pineapple: A great source of casein protein and natural sugars.

Hope that helps!

Client Of The Week - Ryan Swedberg, Entrepreneur

Ryan is an entrepreneur who wanted to get lean and get his body back into shape. So he invested into the Lean Body 90 and followed the plan exactly how it was outlined.

In six months, he's lost 30+ lbs, lost 6 inches from his waist, and gained some muscle.

Our strategy:

  • He spent less time in the gym using a combination of supersets and strength training.
  • He followed a simple meal plan that had him eating 3 nutrient-dense meals a day while optimizing for high protein intake.
  • Instead of doing cardio, he walked for 8-10k steps a day, which helped immensely with burning extra calories and decreasing his stress levels.

In Ryan's words,

"I could do 80-90% of this for the rest of my life!" So after 60 days of doing it hardcore, I dialed back into a rhythm I felt like I could genuinely sustain forever."

Great job Ryan!

Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to do the Lean Body 90 program.

One Quote To Finish Your Week Strong

"I am also convinced our lack of understanding about the root cause of disease represents a larger spiritual crisis.
We have become disconnected from the awe about our bodies and life, separated from the production of the foods we eat, made more sedentary by our work and school, and detached from our core biological needs, like sunlight, quality sleep, and clean water and air.
This has put our bodies into a state of confusion and fear."
- Casey Means from the book Good Energy

When in doubt, do the things your great great grandmother would have done for her health.

Have a great weekend!

- 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 295,000+ subscribers by sponsoring this newsletter.


  1. Yang T-J, Shiu Y-J, Chen C-H, Yu S-Y, Hsu Y-Y, Chiu C-H. Carbohydrate Mouth Rinses before Exercise Improve Performance of Romanian Deadlift Exercise: A Randomized Crossover Study. Nutrients. 2024; 16(8):1248.

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