Hey friend,

When I was in my 20s, I was a fat high school dropout with zero purpose.

I was going nowhere fast. Gaming all night. Sleeping all day. Watching everyone else build careers while I built nothing.

Then my dad got me a gym membership.

First week: Hated every second. First month: Something shifted.

It wasn’t the muscles changing (though they were). It was my mind.

Turns out there’s science behind this: When you exercise, your muscles release “hope molecules.”

Actual proteins called myokines. They cross into your brain and literally rewire it.

Depression? Myokines fight it. Anxiety? They calm it. No purpose? They create it.

The gym didn’t just change my body. It changed my brain chemistry.

20 years later, I still go to the gym.

Not for the abs but for the improved mental health and hope molecules.

Remember: Your muscles are pharmaceutical factories and the prescription is free.

Here Is Your 4 Minute Friday:

1. The 15-Minute Workout That Adds 3 Years To Your Life

A study from Taiwan followed over 400,000 people for eight years and found something crazy:

Just 15 minutes of daily exercise for about 90 minutes a week cut early death risk by 14% and added about 3 extra years of life.

But that's not the most interesting part....

The people who did vigorous exercise, like running or fast cycling, saw even bigger benefits, living even longer and slashing their mortality risk far more than the moderate group.

These benefits showed up across all ages and genders, even for people with heart disease.

So if you’re skipping workouts because you “don’t have time,” you don’t need hours. Just 15 minutes can move the needle, and if you push harder, it moves even more.

Longevity isn’t about perfection. It’s about movement. Every minute counts.

Now, if you don't mind, I'm going to find myself a track and sprint til my lungs fall out (just joking, don't do this).

2. The Best Way To Walk For A Bigger Brain

One of the biggest points of contention in my relationship with Linda (my wife) is the speed at which I walk.

She likes to pace around and take things in. Me? I walk as if I'm in the middle of New York City, trying to get to an appointment that I'm already 15 minutes late for.

The reason, I tell her, is that I want a bigger brain.

Researchers tracked a birth cohort in New Zealand and tested people again at age 45. The simple test was how fast you walk.

The slower walkers were already showing signs of faster aging. Smaller brain volume. Thinner cortex. More white matter issues. Lower fitness and weaker grip. It all lined up.

Here’s the wild part: Kids who showed poorer brain health at age 3 were more likely to be slower walkers in midlife. People who lost more IQ points from childhood to adulthood also walked more slowly at 45.

So gait speed at midlife was not just a “grandparent” problem. It looked like a snapshot of lifelong brain and body health.

What can we do about this? Use some of the ​walking hacks listed here​ to improve your gait. Work on your leg muscles in the gym.

Your walking speed is a reflection of how well your brain and body function. The faster you walk, the better your body.

❤️ My Favourite Thing This Week

Last year, I went to a private mastermind hosted by my friend Sahil Bloom. It was the first time I met him in person, and one thing stood out, he never touched his phone.

Instead, he carried a tiny notebook and jotted things down whenever inspiration hit.

I found it so interesting, so I copied him, and it’s become one of the best habits I’ve added to my life.

Writing by hand helps me slow down, think clearly, and remember more. Studies even show that handwriting boosts memory compared to typing.

My favorite notebook is the ​Leuchtturm 1917​. The paper feels so smooth, it makes me think I’m Einstein writing down theories of the universe. I take it everywhere—meetings, flights, random walks.

If you like journaling or capturing ideas, grab one on Amazon or ​their site​.

Client Of The Week - John Niles, CEO Of Law Firm

John came into the program wanting to lose weight, but he walked away with much more.

In just a few months, he’s down 38.5 lbs, lost 4 inches off his waist, and built a level of nutrition discipline, especially on weekends, that completely changed how he operates.

But the biggest shift wasn’t just physical. John said the program gave him the energy, focus, and clarity to deliver some of the best appellate arguments of his career during one of his most demanding weeks.

Here’s how we did it:

• Focused on structured eating, with a flexible but disciplined approach
• Built momentum through simple, effective workouts
• Tightened up nutrition on the weekends without sacrificing lifestyle

When your health improves, everything else levels up, too. Outstanding work, John!

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

A Misogi is an ancient Japanese Shinto ritual of purification involving cleansing the body and mind. They did this by standing under a cold waterfall, but in Michael's case, it's creating a goal so big that it forces you to level up.

A Misogi can be a physical challenge (like a marathon), getting your body in shape, or even building a business.

The key is to choose a mission that will make you a better person.

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

Hope Molecules

Bettariga F, Taaffe DR, Galvão DA, Lopez P, Bishop C, Markarian AM, Natalucci V, Kim JS, Newton RU. Exercise training mode effects on myokine expression in healthy adults: A systematic review with meta-analysis. J Sport Health Sci. 2024 Nov;13(6):764-779. doi: 10.1016/j.jshs.2024.04.005. Epub 2024 Apr 10. PMID: 38604409; PMCID: PMC11336361.

15 Minute Workout

Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. Wen, Chi Pang et al. The Lancet, Volume 378, Issue 9798, 1244 - 1253

Walking speed and brain volume

Rasmussen LJH, Caspi A, Ambler A, et al. Association of Neurocognitive and Physical Function With Gait Speed in Midlife. JAMA Netw Open. 2019;2(10):e1913123. doi:10.1001/jamanetworkopen.2019.13123

Writing for memory retention

Mueller, P. A., & Oppenheimer, D. M. (2014). The Pen Is Mightier Than the Keyboard: Advantages of Longhand Over Laptop Note Taking. Psychological Science, 25(6), 1159–1168.

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.