The High Performance Journal

4 Minute Fridays: How To Remove Microplastics From Your Body, The Best Exercise For A More Attractive Face & My Daily Supplement Routine

4 minute fridays Jun 21, 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:

  • How to remove microplastics from your body
  • The best exercise for a more attractive face
  • My daily supplement routine

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Hey friend,

Last week, I made a purchase that's enhanced my life in a great many ways.

I bought an electric bike.


And let me tell you....this thing is fun.

It's like a cross between a regular bike and a scooter. It can travel up to 22 miles an hour and is great for off-road and on-road biking.

I've driven it to my gym and even discovered new paths in my neighborhood.

I have a regular bike, but this thing is much more fun, reminding me of a lesson I learned from a good friend.

You have this thing called ROI, which is return on investment.

But rarely do we think of ROE, which is return on experience.

This means investing in things that bring you joy or create memorable experiences.

It doesn't have to be a big purchase either.

It's about looking for more ways to bring more things that bring joy into your life.

I'm having a great deal of fun riding this electric bike every single day. This experience has been a great return on experience so far.

That said...

Here is your 4 Minute Friday:

1. How To Remove Microplastics From Your Body

Microplastics are tiny, nasty bits of plastic that have found their way into almost everything.

They're in the water, the food, and even the air we breathe. They’re small enough to get into our bodies, and once they’re in there, they can cause all sorts of issues, from inflammation to hormone disruption.

It's like having unwanted guests who trash your place and never leave.

Research suggests that probiotics might help break down these microplastics or at least help the body to expel them.

Think of probiotics as the bouncers of your gut, identifying and kicking out unwanted microplastics.

Some studies show that certain strains of probiotic bacteria can interact with microplastics, either by breaking them down into less harmful components or by binding to them and helping the body to flush them out more effectively.

But don’t get too excited—this isn't a magic bullet.

Eating a ton of kimchi or chugging gallons of kefir won’t make you immune to the effects of microplastics.

It's more about adding another tool to your health toolkit. A balanced diet with plenty of prebiotic and probiotic foods can support your gut health and might give your body a better chance to deal with these tiny invaders.

So, eat your yogurt, enjoy your sauerkraut, and sip on that kombucha.

It's not just trendy; it might give your body a fighting chance against the microscopic plastic apocalypse, but remember, it's one piece of the puzzle.

2. The Best Exercise For A More Attractive Face

There's a way to improve the attractiveness of your face, and it involves your tongue.

Mewing is basically the art of proper tongue posture.

By consistently pressing your tongue against the roof of your mouth, you can enhance your facial structure over time.

This practice can lead to a more defined jawline, better cheekbone definition, and improved facial symmetry.

It's like your face hitting the gym without the sweat and effort.

Not only does it potentially make you look more attractive, but it can also improve your breathing and dental health.

So, if you're looking for a simple yet effective way to up your facial game, mewing might be your new best friend.

Important note: It might take years to see results with mew'ing. Think of this more as a behavior change than a quick fix.

Here's a thread on X from the son of the inventor of Mewing:

If you can't access that thread click here for an article on how to mew.

Ask Me Anything - My daily supplement routine

Question From Will: Hope you’re well. I am a reader/subscriber of your work. I was wondering if you have written anything on daily supplements/vitamins you use/recommend? I know you mentioned the importance of Omega 3’s in your latest 4 Minute Fridays which was helpful. Do you also take a multivitamin or anything else daily to support your health?

My answer: Thanks for the question, Will.

I use a greens powder for nutrient insurance.

I take creatine to enhance muscle building and cognitive function.

I take whey protein to hit my protein targets.

I take krill oil for omega-3 support.

I take Coenzyme Q10 (CoQ10) to support heart health.

I'm testing out a friend's testosterone booster but won't know the results until I get my bloodwork.

Those are all the supplements I take, but I want to point out that they represent 8-10% of the work. The rest should be done by diet and lifestyle.

Hope that helps!

Want your questions answered? For the next few weeks, I'm doing a feature called Ask Me Anything where I answer all your questions. Send a question over to [email protected] and get your question featured in next week's 4MF issue.

Client Of The Week - Jimmy, Entrepreneur

Jimmy is an entrepreneur who struggled with stress eating and not having a plan or a routine to follow.

In 12 weeks we lost 33 lbs and started to see his abs. As a result, his energy and confidence skyrocketed.

Our Strategy:

  • Find out why he was stress eating then creating a plan to overcome it.
  • Heavy lifting inside of the gym with daily walks.
  • A focus on systems over discipline.
  • Tennis every single week is his enjoyable way to do cardio.

Jimmy is now crushing life, business & health all at the same time, and he's loving it.

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

“Don’t just sit there. Do something. The answers will follow.”

Action comes before inspiration. You won't find the answers sitting on your couch thinking about it. You'll get them through getting out there and figuring it out.

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.

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  1. Kenji OISHI, Tadashi SATO, Wakae YOKOI, Yasuto YOSHIDA, Masahiko ITO, Haruji SAWADA, Effect of Probiotics, Bifidobacterium breve and Lactobacillus casei, on Bisphenol A Exposure in Rats, Bioscience, Biotechnology, and Biochemistry, Volume 72, Issue 6, 23 June 2008, Pages 1409–1415
  2. Bazeli J, Banikazemi Z, Hamblin MR, Sharafati Chaleshtori R. Could probiotics protect against human toxicity caused by polystyrene nanoplastics and microplastics? Front Nutr. 2023 Jul 10;10:1186724. doi: 10.3389/fnut.2023.1186724. PMID: 37492595; PMCID: PMC10363603.

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