Hey friend,

For the past five months, I’ve been building a weight loss coaching app called HeySherpa, and the process has been wild.

First off, I don’t care what anyone says: building an app is hard, and building one that thousands of people will actually use is much harder.

You can vibe-code anything into existence now, but making an app that works at scale, adapts to people’s needs, and stays bug-free is a different game altogether.

I’ve also realized that what we can do with AI right now is nuts.

The app we've created has memory, knows your tendencies, and can coach you through your biggest eating weaknesses.

It can look at a menu and tell you what to order, scan your fridge and suggest what to make, and even estimate calories from a photo of your meal. I used the app all the way to ​getting myself to 12% body fat​.

We're at the 5-yard line. The first release goes to 1,000 founding members.

We're opening the waitlist in the next couple of weeks. Keep an eye on your inbox.

Here's what caught my attention this week...

Here is your 4 Minute Friday:

1. The 4-Minute Exercise That Cuts Death Risk By 40%

Do you want to live a life where you don't need a gym, a Peloton, or 60 minutes to live longer? Well, come on down. I've got something cool to show you.

A UK Biobank study tracked 25,000 adults who didn't exercise. Researchers used wrist trackers to find short bursts of vigorous movement built into normal life. Things like climbing stairs fast, carrying groceries, or sprinting to catch a bus.

They called it VILPA: vigorous intermittent lifestyle physical activity, and the results were wild.

Just 3 short bouts a day, lasting 1-2 minutes each, were linked to a 38-40% lower risk of dying from any cause. And a 48-49% lower risk of dying from heart disease.

Total time? 4 minutes a day.

Working out is great, but I often tell clients they don’t have to “work out” to get longevity benefits. You just have to move hard, briefly, and often

Take the stairs two at a time. Walk uphill instead of around. Carry the heavy bag. Sprint to the car in the rain.

You can get big returns from small bursts of intensity.

2. Why You Should Never Wear Shoes In The House

As an Asian guy, I never understood why people wear shoes in their homes. Most people think of shoes as just being dirty, but the truth is they're carriers.

A University of Arizona study found the average shoe sole has 421,000 units of bacteria on it. 96% test positive for coliform bacteria like E. coli. A separate study from the University of Houston found that up to 40% of shoes carry C. diff, a bug that causes severe gut infections.

But the bigger issue isn't the germs.

It's what else hitches a ride. Lead from old paint and soil. Pesticides and herbicides from lawns. Asphalt residue. Endocrine-disrupting chemicals. Your shoes pick all of this up on the sidewalk, the gym floor, the parking lot, and the dog park. Then you walk it across your bedroom carpet.

Researchers estimate that about a third of the dust in your home comes from outside, much of it tracked in on shoes.

Once it's on your floor, it stays. It gets into the air. It lands on the bottom of your toddler's hands. It collects in places you can't see.

The fix takes 10 seconds.

Take your shoes off at the door. Keep a pair of indoor slippers or just go barefoot. Let your puppies breathe while keeping the dirt of the house.

❤️ My Favourite Thing This Week

One of the biggest investments I make in my health is getting functional bloodwork.

For 8 months, I've been on a custom health plan from ​Superpower​, and looking back at the data is crazy.

It started with 1 lab test that measured 100+ biomarkers. That's about 10 times more than the standard physical I've recovered.

It turns out my blood sugar, testosterone, and inflammation markers were all great. Due to a genetic condition, my ApoB (Apolipoprotein B) came back, and while the numbers weren't dangerous yet, they needed to be addressed.

Now it's back in the optimal range, thanks in part to the ​psyllium husk challenge​ I did, but I would not have known about it unless I got this test done.

The roadmap to more energy, better sleep, and a longer life is in your blood. ​Superpower​ makes it as affordable as a streaming subscription.

I know Max (the founder), and if you ​click this link​ and use the code DANGO, you get a free at-home lab test with your membership.

Client Of The Week - Rachelle Girardine, Entrepreneur

Before working together, Rachelle was struggling with her eating habits and losing the last 10 lbs off her body. She wanted to drop the weight so she could look great in her bikini.

In 12 weeks, we lost 13 lbs & added muscle while getting her into her best bikini body shape.

Our Strategy:

• Understand the cost of the food she was putting into her body from a calorie, macro & nutrient perspective.
• We put her hunger to sleep by eating on a schedule that worked for her.
• Used circuit training to shorten her workout times & build muscle.
• Pre-planner for her social events and days she was traveling.

In her words, she's more confident in her body than ever before.

Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program.​ 

My challenge to you until next Friday:

Regardless of what happens in your life, act as if it's happening in your favor.

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. Stamatakis E, Ahmadi MN, Gill JMR, Thøgersen-Ntoumani C, Gibala MJ, Doherty A, Hamer M. Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nat Med. 2022 Dec;28(12):2521-2529. doi: 10.1038/s41591-022-02100-x. Epub 2022 Dec 8. PMID: 36482104; PMCID: PMC9800274. 
2.  ​https://ciriscience.org/ieq-measurement/study-reveals-high-bacteria-levels-on-footwear/​ 

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.