4 Minute Fridays: The Best Way To Detox Your Body (Not What You Think), A 5 Minute Elixir For Brain Health & I Eat These Vietnamese Wraps Every Week
Aug 08, 2025
Read time: 3.8 minutes
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 way to detox your body (not what you think)
- A 5-minute elixir for enhanced brain health
- I eat these Vietnamese wraps every week
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Hey friend,
I was having a conversation with someone, and they were looking to get their body in shape.
I asked about their situation, clarified what needed to be clarified, and then offered solutions.
For every solution I gave, the person came back and gave me an excuse about why he couldn't do it.
"I don't have time for that."
"I can't eat like that."
Blah. Blah. Blah.
After going through this for about 10 minutes, I ended the conversation.
Unfortunately, he was stuck in a mentality of learned helplessness, and I did not have the time (or energy) to convince him of the opposite.
In short, if you are going to make an excuse for every reason why you can't do something, you are blinding yourself from the reasons why you can.
Focus on what you can do instead of what you can't do. You might be surprised at what you achieve.
That said...
Here Is Your 4 Minute Friday:
1. The Best Way To Detox The Body (Not What You Think)
The most overused and scammy word in health? "Detox."
People get sold juices and overpriced supplements. But a 2025 Nature study just revealed the most effective detox on Earth...and it’s not what you think.
Researchers analyzed 170,000 fat cells and found that obesity turns healthy fat into a toxic waste site.
These damaged cells release inflammatory chemicals nonstop, quietly poisoning your body.
The real detox? Fat loss.
When people lost serious weight, toxic fat cells dropped from 55% to 14%. The body kicked on internal cleanup systems that cleared out the liver, pancreas, and more.
Juice cleanses don’t fix the real source of toxins: dysfunctional fat tissue.
Next time someone tries to sell you a detox, remember this:
The real fix isn’t in a bottle. It’s in sustainable fat loss that turns toxic fat back into healthy tissue.
2. The Best Elixir For Brain Health
Did you know your brain function can improve in just 5 minutes?
Researchers tracked 585 older adults and found that just 5 minutes of moderate exercise gave a measurable boost in cognitive performance.
It enhanced processing speed, executive function, and working memory.
Even short bursts of movement raise your heart rate, increase brain blood flow, and release neurotrophic factors, which are chemicals that keep neurons sharp and help form new brain connections.
The most surprising part? Five minutes was enough. That was the minimum dose needed to light up the brain.
This is why I love a tool called Exercise Snacks. They’re quick, accessible, and perfect for anyone who says they don’t have time to work out.
You can check that thread out below or on IG on this ​link​.
Everyone thinks they need to spend hours in the gym.
— Dan Go (@FitFounder) March 25, 2025
But the reality is that you can keep yourself healthy by doing some short exercise snacks a few times a day.
Here's a guide on exercise snacks and 16 time efficient workouts you can do anywhere: pic.twitter.com/Hgig8cAtez
❤️ My Favourite Thing This Week
Something you might not know about me: my mother-in-law was born in Vietnam.
And another thing? I'm obsessed with Vietnamese food.
Here’s a hot take: Vietnamese rice paper beats bread or tortillas for wraps.
Lower in calories, better texture, and feels cleaner. Personal opinion, of course.
It’s also wildly versatile. Use it for savory wraps or as a dessert. You can make these into little ice cream bites that mimic Japanese mochi.
But wait, there's more...
The foods you put in a rice paper wrap tend to be lighter and healthier than your typical tortilla fill.
Last night, we had duck breast, rice noodles, lettuce, and celery all rolled up into a little summer roll.
The great thing is that these are cheap and can be found at most Asian supermarkets, and maybe even Walmart or your local grocery store.
Client Of The Week - Rachelle Girardine, Entrepreneur
Before working together, Rachelle was struggling with her eating habits and losing the last 10 lbs off of her body. She wanted to drop the weight so she could look great in her bikini.
In 12 weeks, we lost 13 lbs & added muscle while getting her into her best bikini body shape.
Our Strategy:
- Understand the cost of the food she was putting into her body from a calorie, macro & nutrient perspective.
- We put her hunger to sleep by eating on a schedule that worked for her.
- Used circuit training to shorten her workout times & build muscle.
- Pre-planner for her social events and days she was traveling.
In her words, she's more confident in her body than ever before.
One Quote To Finish Your Week Strong
You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.
― Jim Rohn
I have a rule in life: Never leave yourself at the site of a complaint without suggesting a solution.
This takes you from learned helplessness to personal ownership.
As promised, get healthier in under 4 minutes.
- Dan
When you're ready, here are 3 ways I can help:
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References
- Miranda, A.M.A., McAllan, L., Mazzei, G. et al. Selective remodelling of the adipose niche in obesity and weight loss. Nature (2025). https://doi.org/10.1038/s41586-025-09233-2
- University of Missouri-Columbia. "Exercise boosts brain health -- even when energy is low." ScienceDaily. ScienceDaily, 24 April 2025
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.