Today's issue is brought to you by ​David Protein​.

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Just look at the macros on this:

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Hey friend,

Hello from Vietnam.

We've been here since the beginning of November, enjoying the sights and sounds of this beautiful country.

When I am in a new environment, I always find that it allows me to see things from a different perspective and learn new things about myself.

Something I've learned about myself here is that I'm always in a rush. I am goal-directed. I'm always trying to get to a place, and when I get there, I'm on to the next thing.

This is great from an entrepreneurial perspective, as they say, "Success is loves speed."

But from a life perspective, I find that it breeds impatience, and it takes me away from the enjoyment of the little things.

Something I've observed with people who live the longest is the feeling of not being rushed. They allow themselves to enjoy life.

So, from here til 2026, I'm on a mission to take life as it comes. To give myself permission to allow it to happen instead of making it happen.

This doesn't mean I won't strive. I've got some massive projects in 2026 that I can't wait to share with you.

It does mean, for the small things, I will slow down and remain in the moment.

How about you?

Here Is Your 4 Minute Friday:

1. The Best Meal Frequency To Maximize Muscle Growth

Something I've learned about building muscle is that it's not just about how much protein you eat; it's about timing and frequency.

A new study found that spreading protein evenly across three meals builds more muscle than loading it all at dinner.

Young men trained three times a week for 12 weeks while eating the same daily protein (about 1.3g/kg). The only difference? One group had more protein at breakfast, the other saved most for dinner.

Both gained muscle, but the even-protein group packed on about 40% more lean mass.

A big reason is that our bodies can only use so much protein at once. Hitting that muscle-building trigger multiple times per day leads to greater growth.

In our coaching practice, we recommend clients to eat at least 25-40g of protein for breakfast with the same amount spread evenly across their lunch and dinner.

So if you want to build muscle, stop skipping morning protein. Aim for 25-40g per meal. Same total protein, more muscle payoff.

2. Butter vs. Seed Oils: What The Science Actually Says

If you’ve been online lately, you’ve probably heard that seed oils are “toxic” and butter is the better choice. But a new 33-year study tracking over 220,000 adults just flipped that idea on its head.

People who ate the most butter had a 15% higher risk of dying early, while those who ate more plant-based oils like olive, canola, and soybean oil had a 16% lower risk of death from all causes, including cancer and heart disease.

The craziest part is that they found swapping just 10 grams of butter a day (less than a tablespoon) for plant-based oil lowered the risk of death by 17%.

Butter isn’t poison; it’s just not protective. Plant oils are rich in unsaturated fats and antioxidants that help reduce inflammation and improve heart health.

And despite the internet panic, many of the world’s longest-lived countries, like Japan and Singapore, cook mainly with seed oils.

The truth is, you don’t need to fear either one.

Focus on the bigger picture, staying active and maintaining a healthy weight, and you can eat both without worry or fear.

❤️ My Favourite Thing This Week