Hey friend,

I have a confession to make. In the last newsletter, I briefly talked about ​HeySherpa​, the AI nutrition coach that I'm launching in November.

As we get closer to launching the app, a few thoughts came to me that I didn't expect:

Who am I to build an app? Am I too old at 47 to be a founder?

The funny part is that I spent years proving age doesn't matter. I quit my corporate job and started a career in fitness in my mid-20s. Started my first business by opening my gym at 30. I started a new business and began posting on social media in my 40s.

Every time I did these things, I always thought I was "too late".

The thing that keeps me going is that I know the work the developers and I have put into this. We spent months shaping the coaching voice and the features so it does exactly what I'd wanted it to do if my family member or one of my clients used it.

In fact, one of our clients just took a picture of their menu when going out to eat. Based on its memory and the calories and macros they had available, Sherpa picked the perfect meal for them during a time when she would fail the most. In her words, "It was like you were beside me helping me choose a meal".

What I've learned is that whenever you do something new, there is always going to be fear. This is not a signal to stop. It's a signal that you're growing.

HeySherpa is coming in November, and founding members get a massive lifetime discount. ​Join the waitlist here​ to lock in your spot.

Btw, what's something new you've been scared to start? I'd love to hear it.

Here's what caught my attention this week.

Here Is Your 4 Minute Friday:

1. 5 Habits That Speed Up Your Metabolic Age

I was having a conversation with a client the other day, and she mentioned wanting to decrease her biological age. I told her that instead of focusing on biological age, a better metric is your metabolic age.

Metabolic age​ is an estimate of how old your body is acting, using tiny molecules in your blood called metabolites.

A ​new study​ measured metabolic age in 18,476 people and found that, over the next few years, people whose metabolic age was ahead of their actual age were more likely to develop fatty liver disease, high blood pressure, and diabetes, and were more at risk for all-cause mortality.

The 5 habits that speed up metabolic age are smoking, shift work, fried food, sugar, and processed meats. 2 habits that slowed it down? Exercise and eating whole grains.

Take into account that this was an observational study, so it can't prove cause and effect. Still, the people who moved more and ate less fried food improved their metabolic age.

Metabolic health​ is the foundation of what we work on with clients before anything else. One of the best ways to be metabolically healthy is eating more of the right foods and less of the ones that negatively impact your metabolism.

2. The 2 Minute Sleep Tea That Got Rebecca Into The 90s

I just got an email back about something I recommended to Rebecca in an email a while ago. It was about my sleep tea she used to take her sleep from the low 80s to 90s while not having to wake up in the middle of the night to go pee.

If you don't know anything about me, I used to have horrible sleep from my 20s all the way up to my late 30s. I tried everything from sleeping pills to loads of supplements. After trying 100s of different things, what worked was a 2-minute sleep tea I make every evening.

The 3 Main Ingredients

Chamomile calms the nervous system by binding to the same brain receptors as anti-anxiety medications without the side effects.

Glycine prepares you for deep sleep and has been shown to improve your ability to stay asleep. It does this by lowering your core body temperature. Super underrated if you ask me.

Electrolytes are the one no one thinks about. If you wake up to pee at night, you're likely over-hydrating without the minerals to hold the water in your cells. Electrolytes fix that.

I stack this with magnesium glycinate to amplify the effect.

It's cheap and takes 2 minutes. Drink it 2 hours before you go to sleep, and you might have the best sleep of your life.

❤️ My Favourite Thing This Week

I'm talking about this in my next YouTube video. This light is a literal game changer for energy and sleep

I have been using this light ever since the beginning of fall, and it's changed my mornings.

You see, I live in British Columbia, Canada, and light exposure is at a premium from the months of October to March.

I start work around 7:30, when the sun is barely up, which makes it not bright enough for me to train my nervous system.

When I turn on the ​Sunday light​, I feel awake, and the one thing I've noticed most is increased energy. The next thing I noticed was that my quality of sleep has been maintained. Getting bright light first thing in the morning helps my body know when to wake up and when to go to sleep.

Now, to be honest, this thing is a bit on the expensive side at $6900, but it's supposed to last forever. Buy once, cry once, as they say. If this is not in your budget, you can still get a 10,000-lux light from Amazon. That works too.

I've used one of those lights, and I've also used the Sunday Light. The Sunday Light is more powerful, but the 10,000-lux light still does the job.

If you want to check it out, here's my link to the ​Sunday Light​.

Full disclosure: if you buy through my link, I earn a small commission. It helps support the newsletter, but if you go with the 10,000-lux light instead, I'm just as happy.

Client Of The Week - Daniel, Business Owner

Daniel is a business owner and father who wanted to get leaner, build a better physique, and stay consistent despite his busy schedule.

Over the past year, he’s down 29 lbs, reduced his body fat from 24% to 17.5%, and reached his ideal weight goal. He’s gone from simply maintaining his weight to making real progress with his physique, all while balancing business ownership and fatherhood.

Here's how we did it:

• Built a structured nutrition plan around macros and meal timing
• Created consistent eating habits that worked even with office lunches and busy workdays
• Prioritized regular training while balancing work and family life

Daniel didn’t just reach his goal, he built a sustainable system that allows him to keep making progress without sacrificing his lifestyle. Amazing work, Daniel!

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

The worst failure of all time is not even trying in the first place. Take action and don't wait for circumstances to be right. Be the one who creates the circumstances to make it right.

As promised, get healthier in under 4 minutes.

- Dan