4 Minute Fridays: The Best Time To Stop Eating For The Heart, The Exact Step Count To Live Longer & Why Your Years Feel Shorter
Sep 11, 2026
Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer.
What's In Store For Today:
- The best time to stop eating for the heart
- New study on the optimal step count to live longer
- A science-based method to slow time down
Today's issue is brought to you by High Performance Founder Private Coaching.
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Hey friend,
Hello from Vancouver!
Quick note before we get into it.
Every day, emails come in from readers sharing wins and asking questions. Some say thanks for the Friday emails.
I read all of them, and they are the reason this newsletter still exists.
So I want to take this opportunity to say thank you for being here.
I appreciate you and hope you are having an awesome day.
Here's what caught my attention this week.
Here Is Your 4 Minute Friday:
1. The Best Time To Stop Eating For The Heart
Did you know your blood pressure is supposed to drop while you sleep?
Researchers call it "dipping." People whose pressure doesn't dip overnight carry more cardiovascular risk.
A new Northwestern trial found a simple way to strengthen it: stop eating 3 hours before bed.
They took 39 overweight adults aged 36 to 75 and had one group extend their overnight fast to 13 to 16 hours, finishing meals at least 3 hours before sleep. The control group ate on their usual schedule.
After 7.5 weeks, the fasting group's nighttime diastolic blood pressure dipped 3.5% more. Heart rate dipped about 5% more. They also had higher HRV, lower nighttime cortisol, and handled a morning glucose test better with a sharper insulin response.
I've tested this myself and have found similar results. My body simply doesn't want to digest when going to sleep.
Something we tell clients is that the kitchen closes at least 3 hours before bed. I used to say it for better sleep and fewer late-night calories, but now there's a reason for the heart too.
2. New Study On The Optimal Step Count To Live Longer
If there was one form of cardio I could do for the rest of my life, it would be walking, and it's not even close.
For years, 10,000 steps was the target. A new study suggests the sweet spot is lower.
Compared to people walking under 4,000 steps a day, every jump up the ladder added years. The biggest gains came between 4,000 and 8,000 steps. After 8,000, the returns kept coming but got smaller with each step.
This lines up with previous research where around 8000 steps is where most of the benefit lies.
The average American gets around 4,000 steps per day. Something I know going from 4000 to 8000 steps, it's the benefits that come with it, such as reduced stress, improved cardiovascular function, and more energy.
Walking is the most underrated exercise on the planet. Put your shoes on, leave the phone at home, and get stepping.
❤️ My Favourite Thing This Week
I’m a retired brain surgeon and I wanna tell you why you feel like life is passing by. I just need one minute to explain this to you so hang in there.
— Dr. Brian Hoeflinger, MD (@drhoeflinger) August 31, 2026
Repetitive daily routines stop the brain from recording clear detailed memories. When every day looks the same, your brain does…
I came across this post on X this week and couldn't stop thinking about it.
The idea is simple: Your brain doesn't track time like a clock. It tracks change. When every day looks the same, there's nothing new to record, so the days get filed together. Look back and a month feels like a week.
This is why a trip to Asia feels longer than the three months before it. The combination of more new experiences and memories means more time on the mental balance sheet.
It's also why I've stopped feeling guilty about hobbies that serve no purpose. Shell hunting, surfing, collecting pens and journals I don't need. They aren't distractions from a productive life. They're what makes the year feel like a year.
The post's suggestions are small. Take a different route. Try one new thing a week. Write down one moment before bed.
I've been doing the last one for a while now. Some nights it takes 30 seconds. It's still the part of my day I'm most likely to remember.
The key to slowing down time is giving your brain more to hold onto.
Client Of The Week - Aran Seaman, CEO Of Earth Easy
Aran is a CEO who wanted to drop 20 lbs, increase his energy, and get back into great shape.
His biggest challenges were staying consistent with the gym and knowing what to eat and when. He needed a simple, holistic approach built around nutrition, workouts, and sustainable routines.
In just 3 months, he dropped 21 lbs, gained muscle, and got into his best shape since university. He’s even starting to see his abs again.
Here's how we did it:
- Built a consistent workout routine
- Created structure around his nutrition and meal timing
- Used accountability to help him stay on track and overcome obstacles
In Aran’s words, it was the best investment he could have made in himself. Amazing work, Aran!
One Quote To Finish Your Week Strong
"Self-acceptance is the precondition of change and growth. Thus, if I am confronted with a mistake I have made, in accepting that it is mine, I am free to learn from it and to do better in the future. I cannot learn from a mistake I cannot accept having made."
― Nathaniel Branden from The Six Pillars of Self-Esteem
You can't change what you don't take ownership of. Stop the blame game and start taking responsibility.
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.
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.