The High Performance Journal

4 Minute Fridays: Self Hypnosis For Weight Loss, How To Make Protein Ice Cream & One Supplement To Reduce Stress

4 minute fridays Jun 30, 2023

4 Minute Fridays

By Dan Go

Today's issue is brought to you by High Performance Founder Private Coaching. We help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies. If you're an entrepreneur who's looking to get into your best shape in a way that fits your busy lifestyle sign up for a strategy call here.

Before starting this off I wanted to take a second to thank you. Ever since I posted about my journey to get back in shape I've gotten so many supportive emails of encouragement.

So far I'm down about 5 lbs in the past couple of weeks, which is a combination of fat and water weight.

Weight wise I'm about another 5 pounds away from where I want to be and I'm not doing anything drastic. I'm just re-focusing on the healthy habits that got me in shape in the first place.

One thing I am doing a bit differently is bringing a mental aspect to my training.

Every week I'll lie down and do something called NSDR to relax and train my brain toward healthy eating. I'll be talking about this more in the first section of today's 4 Minute Friday.

That said I'm glad I have positive encouraging people on this newsletter. The kind words help a lot.

Here is your 4 Minute Friday:

1. How To Self-Hypnotize Yourself Into Weight Loss

When people think about hypnosis they imagine a goofy-looking guy holding a clock saying, "I'm making yoooouuu feeel sleeepy" but the reality is hypnosis is an underrated tool for self-development.

The official term for it is Non-Sleep Deep Rest (aka. NSDR) and it has been shown to help relieve stress, improve sleep quality, enhance focus and mental clarity as well as help with pain management.

It's also an effective tool for helping you manage your weight when combined with a proper diet and exercise program.

In a small 2020 study, researchers tracked the effects of hypnotherapy on 32 people in a clinically-supervised program. After 10 weeks of guided hypnotherapy, the study participants had a lower body mass index (BMI) and reduced levels of leptin, a hormone associated with obesity, in their blood.

The reason it works is that it helps with resolving subconscious emotional conflicts while helping correct limiting beliefs.

One of the ways I'm using this for my goals is through the Reveri app. It has been promoted by Andrew Huberman and is led by one of the top researchers on hypnotherapy Dr. David Siegel, who I'll get on a podcast very soon.

I've used this app to help me nap in the afternoons and also to influence my subconscious to make the right decisions when it comes to my stress and eating habits.

I'm a big fan of Reveri and it's a great place to start if you want to try self-hypnosis for yourself. Click the link and use the code dango30 for 30% off.

2. How To Make Protein Ice Cream

I just found a protein ice cream recipe and it's delicious af.


  • 2 frozen bananas – I peel and slice the bananas before freezing so they’re easier to process.
  • 1 cup of dairy-free milk.
  • 1 teaspoon of butter or peanut butter powder
  • 1 teaspoon of cocoa powder. Cacao works as well.
  • A palmful of chocolate chips or cacao nibs – for added crunch and flavor.
  • 2 scoops of chocolate protein powder. I personally use Diesel Protein powder.

You simply add all of the ingredients into your food processor and blend! It’s that easy.

Soft Serve: For soft-serve consistency, you can spoon the mixture into one or two bowls and serve immediately after processing with your desired toppings.

Frozen: For scoop-able ice cream, transfer the ice cream to a freezer-safe dish (I like using a loaf pan lined with parchment paper) and freeze for at least 2 hours.

3. Rhodiola Rosea For Reduced Stress

Rhodiola is an herb that grows in the cold, mountainous regions of Europe and Asia.

Its root contains more than 140 active ingredients, with the two most potent being rosavin and salidroside.

Rhodiola is known as an adaptogen, which is a natural substance that increases your body’s resistance to stress in non-specific ways.

Consuming adaptogens during stressful times may help you handle stressful times when they occur.

Rhodiola has also been shown to improve symptoms of burnout, which can occur with chronic stress.

One study involved 118 people with stress-related burnout who took 400 mg of rhodiola daily for 12 weeks. Study participants showed clear improvement in various symptoms such as stress and depression commonly associated with burnout.

If you always feel stressed out or are on the verge of burnout you may find relief with Rhodiola. Here's a brand that's been recommended to me by a few friends.

Client of the week - Kris Flammang, Entrepreneur

Kris is the founder of the LPF Financial Advisors

Before working together he had to take naps at 2 pm due to low energy & found it hard to get rid of the belly.

In 12 weeks we lost 33 lbs and dropped 6 total inches from his waistline. He no longer has to take naps and is more confident in his body than he's ever been in his life.

Our strategy:

  • Learning how to eat pizza with his kids while getting lean
  • Putting an emphasis on getting on a meal schedule to put hunger on autopilot
  • Fixing his sleeping habits so he could have more energy & appetite control
  • Focus on strength training over cardio so he could lose fat, not just weight.

The best part is his sons have joined him and have started to learn how to lift and his wife has started to get her body in shape.

Are you an entrepreneur who wants results like this?​ If that's you, click here for a free high performance strategy call.​

One Quote to Finish Your Week Strong

“Fear is a sensation. Courage is a decision.”

- Andrew Huberman

Something I'm trying to teach my daughter is that it's okay to feel scared. Fear is natural and there's nothing wrong with feeling it.

Bravery, on the other hand, is the choice to feel fear and to do it anyway. Fear is a sensation. Bravery is a choice.

What's something in your life that you've been fearing and putting off? Make the right choice and lean into bravery. You won't regret it.

- 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 a way that fits your busy lifestyle? Apply for private one-on-one coaching here.​

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

→ The Lean Body 90 System: Transform your body with the Lean Body 90 system. This comprehensive course will teach you the system I use to help my clients become lean and energetic in 90 days in only 90 minutes a week. Join 1000+ students here.

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