Hey friend,

For the past few weeks, I have gone back to thinking on paper.

In a world where a lot of people let AI do the thinking for them, there's something powerful about slowing down and doing your thinking on paper.

When I write by hand, my thoughts organize themselves in ways they don't when I'm typing or trying to prompt some chatbot.

I've also had incredible breakthroughs in my business, my health, and also my relationships that I would have never gotten if I outsourced my thinking to a screen.

This is not to say that AI is not an incredible tool; it is, but it can't replace the clarity that comes with wrestling with your own thoughts in your own handwriting.

Even something like doing 5 minutes of journaling will surprise you in terms of how you feel after.

Here's what caught my attention this week.

Here Is Your 4 Minute Friday:

1. 5 Science-Based Health Purchases Under $30 That Actually Change Your Life

Something I wish more people knew was that you don't need a $500 supplement stack or a fancy gym to get healthier. Some of the most effective health tools cost less than going out to dinner.

Creatine ($20-$30): The most researched supplement on the planet for muscle and brain function. Studies show it's even linked to 25% fewer irregular periods and may support fertility in women. 5g for your body and 10+ grams for your brain. Nothing else at this price point comes close.

Tongue scraper ($8): Your tongue harbors bacteria linked to bad breath, gum disease, and even heart health. Ten seconds after brushing every morning makes a noticeable difference.

Jump rope ($10): One of the fastest ways to get vigorous cardio without a gym. Ten minutes of jumping can match 30 minutes of jogging for cardiovascular benefit. As we age, low-dose plyometrics like jumping also become critical for maintaining joint health and power, two things most people lose without realizing it.

Blue light blockers ($15): Wearing them 2 hours before bed helps your brain produce melatonin on schedule. The great thing about this is you only have to purchase it once, and you get better sleep for the rest of your life.

Black-out stickers ($5): Those tiny LED lights on chargers and devices suppress melatonin production while you sleep. Studies show that exposure to these lights can affect your insulin sensitivity and your quality of sleep. Get these black stickers to cover them, and your sleep will get better.

The total cost of these is under $60, but the impact they have is massive. Tiny improvements compound, and these are some of the cheapest investments you can make in your health.

2. The 8-Week Mental Hack That Builds Lasting Confidence

Most people treat confidence like something you have, or you don't, but science says otherwise.

Researchers took 117 athletes and split them into three groups:

• An eight-week self-talk training program
• A one-week version
• No training at all

The eight-week group practiced structured self-talk for just 20 minutes, three times a week, things like "Stay tall" or "I finish strong", specific cues tied to their training.

And the results were incredible. The eight-week group saw significant drops in anxiety and lasting increases in confidence. The 1-week group and control group experienced nothing.

The researchers checked back five to six weeks after the program ended, and the benefits were still there.

Now I've seen so many people talk negatively about affirmations, but to me, selecting the right vocabulary is how we can train our conscious intentions to become subconscious. Heck, before Cristiano Ronaldo steps in to ​kick a penalty, ​you can see him talking to himself.

But one week is not going to cut it. It needs to be done long-term. If we're going according to this study, it's going to be 20 minutes, three times a week, for eight weeks.

❤️ My Favourite Thing This Week

For the past 3 years, I have been using ​Kit​ to send out these emails.

I've been in the email game for over 15 years, and I've tried many different services. Kit is the absolute best.

The reason I love it is because they focus on creators like myself and put a huge emphasis on deliverability. Also, their customer service. It goes above and beyond.

I know Nathan, the founder, and the dedication that he puts into his product is second to none.

If you're in the creator business, building an email list, and care about deliverability, ​Kit​ is the best in the business.

You can check them out at the link ​over here​.

Client Of The Week - Ace, Executive

Ace is an executive who wanted to hit his fitness goals—and more importantly, maintain them long-term.

He’s now down 22 lbs, lost 5.5 inches off his waist, and has successfully maintained his results for over 6 months. He feels amazing and is genuinely happy with the progress he’s made.

What sets Ace apart is his consistency. He’s developed strong eating habits, stays disciplined without needing to track, and has full confidence in his system. He can enjoy weekends when needed—and quickly reset the following week without losing momentum.

Here's how we did it:

• Built structured, repeatable eating habits
• Focused on consistency over perfection
• Created a system he could sustain long-term

Ace didn’t just reach his goals; he made them stick. Excellent work, Ace!

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

If your best friend talked to you the way that you talk to yourself, would they still be your friend? Something to think about.

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. Kreider et al. (2017), "International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine," Journal of the International Society of Sports Nutrition. For brain: Forbes & Candow (2022), European Journal of Sport Science; and the 2025 narrative review in Journal of Psychiatry and Brain Science.
2. Ostojic & Stea (2024), "Association between dietary intake of creatine and female reproductive health: Evidence from NHANES 2017–2020," Food Science & Nutrition.
3. Tian et al. (2022), PMC (tongue cleaning and oral malodor); Tribble et al. (2019), "Frequency of Tongue Cleaning Impacts the Human Tongue Microbiome," Frontiers in Cellular and Infection Microbiology; Hodel et al. (2023), eLife.
4. Moran et al. (2020), PLOS ONE; Franchi et al. (2019), "Bouncing Back! Counteracting Muscle Aging With Plyometric Muscle Loading," Frontiers in Physiology; Vetrovsky et al. (2019), systematic review in Sports Medicine.
5. Lawrenson et al. (2023), Cochrane review; Sasseville et al. (2006), Chronobiology International; Shechter et al. (2018), Journal of Psychiatric Research (insomnia trial showing 30 extra minutes of sleep).
6. Ivy Mason et al. (2022), "Light exposure during sleep impairs cardiometabolic function," PNAS.
7. Walter N, Nikoleizig L, Alfermann D. Effects of Self-Talk Training on Competitive Anxiety, Self-Efficacy, Volitional Skills, and Performance: An Intervention Study with Junior Sub-Elite Athletes. Sports (Basel). 2019 Jun 19;7(6):148. doi: 10.3390/sports7060148. PMID: 31248129; PMCID: PMC6628429. 
   
   

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.