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 2 cheat codes to living to 100 years old
A supplement I put into my coffee to enhance focus
The only type of creatine I put into my body

Today's issue is brought to you by LMNT.

Every morning, I put water and an LMNT pack into my bottle, shake it several times, and drink it before anything else hits my system.

Electrolytes are the unsung heroes of hydration and performance for active people.

Minerals — like sodium, potassium, and magnesium — are essential for energy, muscle contractions, nerve function, and fluid balance.

Also, when you sweat, you lose vital electrolytes, which can lead to cramping and fatigue, leading to decreased mental and physical performance.

I've been using LMNT for the past 2 years, and it's had an immense effect on my health and performance.

They just came out with a new lemonade flavor for the summer, and it's my favorite flavor so far.

Thankfully, I know some of the founders and got them to add a free sample pack for all subscribers of the High Performance Journal (aka. You).

Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase by clicking here.

Hey friend,

For the past few months, I've been sprint training, and it's been eye-opening.

It seems simple: put on shoes and run fast. In reality, it's a skill that fades if you haven't practiced in years.

Back in June, I posted a sprint video on X. The mix of encouragement and heckling pushed me to get serious.

I hit the track often, but progress stalled, so I hired a coach, and that single decision changed everything.

He rebuilt my form top to bottom and had me run different distances to build the endurance for a full-on 100-meter sprint.

The thing I love most is that sprinting has made me a beginner again. I love it.

It reminds me of a law in life: you have to go slow to go fast.

I'm only a couple of months in, but I plan to train the rest of the year and share what I learn along the way. Keep you posted.

1. 2 Cheat Codes to Living to 100 Years Old

In southern Italy, 300 people have cracked the longevity code, and scientists have spent a decade studying why.

The Cilento region is home to an unusually high number of healthy centenarians.

But these aren't frail elders. They're sharp, energetic, and thriving well past 100.

After 10 years of research, scientists found that they have blood circulation like people 30 years younger. They don't smoke, keep low blood pressure and cholesterol, stay active, and rarely develop cardiovascular disease.

2 traits set them apart: strong family and community ties, and lasting optimism.

Combined with lifestyle, this preserved brain function is equal to that of people decades younger, with no rise in Alzheimer's risk.

Longevity is not about supplements or blood transfusions from the young. Its foundation rests in the mind and your relationships.

2. A Supplement I Put Into My Coffee to Enhance Focus

Image courtesy of Frontiers

One of my favorite supplements is L-theanine, and for good reason.

A 2025 review confirmed what coffee lovers know: adding L-theanine to your morning brew creates the perfect cocktail for your brain.

Caffeine boosts focus but often brings jitters, anxiety, and crashes. L-theanine, an amino acid from tea leaves, smooths these downsides while amplifying the benefits.

Trials show that 100–200 mg of L-theanine with 80–120 mg of caffeine enhances attention, accuracy, mental flexibility, and reaction time better than either alone.

It promotes alpha brain waves, the relaxed yet focused state of meditation. This creates calm alertness that balances caffeine's stimulation.

Beyond focus, L-theanine also improves mood by lowering stress and increasing relaxation, with benefits shown in studies lasting four weeks.

It also has a great safety profile. You can dose up to 400 mg daily without side effects.

I've been adding it to my coffee for the past four months, and it has elevated both my mood and deep work sessions.

My Favourite Thing this Week

I'm a huge fan of creatine.

It's the supplement I recommend most for improving body composition, maximizing strength, boosting daily energy, and even cognition.

I use Create, the brand that popularized creatine gummies (fans include Joe Rogan, Kim Kardashian, and Adam Levine).

I've said before I prefer their powders, but their new sour peach gummies are legit. Tastes like a healthier version of peach gummies.

Best part?

Every product uses Creapure creatine monohydrate, which is the gold standard, third-party tested by Eurofins for purity and potency.

If you want to try them out, use code DANGO30 for 30% off. Click here to try Create.

Client of the Week — Floyd, Founder

He struggled with snacking and late-night eating and wanted to get in shape so he could be a good example to his 2 children.

In 12 weeks, he's dropped close to 19 pounds, dropped 5 inches from his waistline, increased his energy and is feeling more confident in his body.

Our Strategy

Matched his eating schedule to his circadian rhythms to manage his hunger.
Fixed his sleeping habits by adding blue light blockers at night to help him sleep faster.
Lift weights instead of doing long cardio sessions so he could keep his muscles as he lost weight.

I'm proud to say that his physical changes led to being a better entrepreneur and, most importantly, being a better parent.

Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program.

Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit.

One Quote to Finish Your Week Strong

"No matter how bleak or menacing a situation may appear, it does not entirely own us. It can't take away our freedom to respond, our power to take action."

— Ryder Carroll

Are you focused on the problem or are you focused on the solution? Where you place your attention is where the energy will flow.

As promised, get healthier in under 4 minutes.

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When you're ready, here are 3 ways I can help:

The Lean Body 90 System: When you're ready to get in great shape, Lean Body 90 is the obvious choice. 90 minutes a week is all you need to get in great shape and reach your fitness goals. Stop punishing yourself for hours in the gym and filling your plate with kale. Losing weight and building muscle can be a lot simpler. Join 1000+ students here.
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References

"A long and ongoing look at the secrets of human longevity and healthy aging." ScienceDaily, 5 May 2025.
Dashwood R, Visioli F. L-theanine: From tea leaf to trending supplement — does the science match the hype for brain health and relaxation? Nutr Res. 2025 Feb;134:39-48. doi: 10.1016/j.nutres.2024.12.008. PMID: 39854799.

Originally published in Dan Go's 4 Minute Fridays newsletter (August 29, 2025). This content is for informational purposes only and is not medical advice.