The High Performance Journal

4 Minute Fridays: Play This Sport To Live The Longest, A Simple Workout Hack To Get Stronger & The 10 Best Foods For Magnesium

4 minute fridays Nov 10, 2023

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One of the best decisions in my life was creating on the internet way back in 2020.

In that 3 year span, I've amassed 1.4 million followers across various social media platforms but, most importantly, I've made good friends along the way.

Entrepreneurship can be lonely at times. In the beginning, there are not a lot of people you can relate to who are going through the things you are.

It takes a while to find your tribe and I'm grateful to say that I've found mine. The great thing about it is that everyone I've met is better offline than online.

Just the other day I traveled down to Vancouver to meet Sahil Bloom, who I've been talking to for the past year.

I thought he was great before but I'm glad to say he's smarter and kinder in person than online.


My hope for you is that you've found your tribe. That you have a community of people that can relate to you.

Building a community is an investment in the betterment of self. Put time into it.

That being said...

Here is your 4 Minute Friday:

1. The Best Sport To Live Longer

When I was a kid my brother used to force me to play sports with him. Volleyball, badminton, ping pong, and name it.

I used to think that he was using me as a practice dummy but maybe he was trying to help me live longer.

There was a 25-year-long study called the Copenhagen City Heart Study that tracked more than 8500 people.

They found that the sports that increased life expectancy the most were:

Tennis: 9.7 years
Badminton: 6.2 years
Soccer: 4.7 years
Cycling: 3.7 years
Swimming: 3.4 years
Jogging: 3.2 years
Calisthenics: 3.1 years

There are a few reasons why racquet sports dominate the top spots:

  1. They are community-based. You play these sports with a group of people who eventually become your friends.
  2. They are a form of zone 2 cardio, which has been shown to extend lifespan.
  3. They relieve stress. You can't think of work or other stresses when playing these sports. You need to be present.

Add in the element of hand-to-eye coordination and you have a recipe for living longer both physically and mentally.

I don't know about you but I'm about to invest in a few pickleball racquets.

2. A Simple Workout Hack To Get Stronger

Something I've realized about getting a great workout is that it's a mental game.

We usually stop ourselves mentally before we've exhausted ourselves physically. I've tried many things in my workouts but one of them has a success rate of 99%.

It's something we use with our clients and in our Lean Body 90 course with great success:

When you're lifting, instead of counting up to your desired rep target (ie. 1, 2, 3, 4 etc..) count down from it. (ie. 10, 9, 8, 7, 6 etc..).

Why this works:

Your brain hates an open loop. It desires completion. When you count down from your desired rep target your brain wants to complete the repetitions more than if you counted up.

Try this out in your next workout to see how it works.

3. The 10 Best Foods For Magnesium

I've talked a lot about magnesium and how it's one of the most underrated supplements for your body.

If you want a primer on why magnesium is great for your body go here:


While I'm a huge believer in getting magnesium through supplementation there are alternate ways you can up your magnesium intake, specifically through your diet.

Here are the 10 best foods to increase your magnesium intake:

  1. Dark chocolate
  2. Avocados
  3. Brazil nuts
  4. Legumes
  5. Tofu
  6. Seeds
  7. Whole grains
  8. Fatty fish (salmon, mackerel, halibut)
  9. Bananas
  10. Leafy greens

If you're not down to take magnesium through supplementation these are great options to increase your intake.

Client Of The Week - Todd, CEO 

T is a CEO who wanted to lose 20 lbs and stay there.

He struggled with keeping a consistent way of eating to stay lean and had a hard time fitting ideal nutrition with his family life

He wanted to create a holistic program for him centered on nutrition, routine building & workouts while keeping him accountable & overcoming obstacles we might face in the program.​ ​ In 4 months he's dropped 25 pounds, gained a few pounds of muscle, and has gotten to his best shape since college. He's done it while being flexible with his diet, creating healthy routines, and increasing his energy levels.

If you're an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life click here for a strategy call. 


One Quote to Finish Your Week Strong

“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”
– John Quincy Adams

There's an art to knowing what you want while having the patience and perseverance to see it through.

Don't let a couple of obstacles discourage you from your goals. See them as stepping stones to achieving your ultimate desires.

- 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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