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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:

• A legit supplement for faster fat loss
• The best type of food to keep your body young
• The app I use to journal every day

Hey friend,

I'm doing a little experiment that you might be interested in.

You see, seed oils are being heavily debated in the health industry. Some say they're bad, while others say they are not harmful in moderate doses.

I have my thoughts about seed oils. I believe they are largely neutral.

Some of the world's oldest living people consume them regularly (Hong Kong, Singapore, Japan). I believe they are not great if someone is metabolically unhealthy or over-consumed.

The experiment I'm running is eating a McDonald's hash brown every day for 30 days straight.

I'm getting my bloodwork tested before and after to see the effect on my inflammation markers.

I posted this on X with a lot of people chiming in on it:

Dan Go @FitFounder I'm doing an experiment where I'm eating a McDonald's hash brown every day for the next 30 days. I want to see what happens to my inflammation and other biomarkers. But the reality is I just want to eat a hash brown every day. 2:16 PM • Dec 13, 2024 21 Retweets 1985 Likes Read 185 replies

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On the one hand, this may teach me more about the effects of seed oils on my body.

On the other hand, I love hash browns, and this might be a fun little experiment.

When the 30 days are done, I'll have a full report for you.

Here is your 4 Minute Friday:

1. A legit supplement for faster fat loss

I think most fat loss supplements are hot garbage, but this one actually works.

A large study involving 911 people found that L-carnitine helped with fat loss in almost all cases. On average, people lose about 1.33 kg of fat.

L-carnitine is like a taxi for fat. It helps fat enter the mitochondria, our body's energy factories. Without enough L-carnitine, fat cannot be burned for fuel.

You might wonder why L-carnitine works if we make it in our bodies.

Here's the deal: We might be more deficient than we think. Making L-carnitine requires other nutrients we might lack.

Also, vigorous exercise can use up to 80% of our L-carnitine stores.

The bottom line is L-carnitine is cheap and might help you burn fat, especially if you work out hard.

It's worth a shot if you're looking to boost your fat loss game. The brand I use is from Now Foods.

2. The best type of food to battle aging

When we think of aging, we usually think of people becoming frail.

However, while getting older is a given, being weak is usually a choice based on lifestyle.

A massive study recently emerged that examined how different categories of fruit and vegetable consumption correlate with frailty.

They found that consuming citrus fruits, melons, and berries protects your body against age-related decline.

Most importantly, dark green veggies are your secret weapon, especially if you're over 40.

So, if you accept this mission, fill your shopping cart with nature's candy and green goodness.

It's your ticket to staying fit, sharp, and ready for whatever life throws your way.

❤️ My Favourite Thing This Week

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For the past few years, I've searched for the perfect journal to record my thoughts.

I've been through Apple Notes, Notion, Evernote, and many others, but they never seem to hit the mark.

For the past month, I've been using the app Day One, and I'm enjoying it immensely.

It helps me organize my journal into specific sections, makes it easy to add pictures and videos, and provides prompts if I need some inspiration.

Journaling is one of the greatest habits for self-discovery, and this is one of the best, IMO.

Btw I am not affiliated with them. You can download the app here if you want to try it out.

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 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.

​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 more mastery you have over yourself, the better a life you can create.

Have a great weekend!

- Dan

When you're ready, here is 1 way I can help:

1. Promote yourself to 372,940+ subscribers​ by sponsoring this newsletter.

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References

1. Pooyandjoo, M., Nouhi, M., Shab-Bidar, S., Djafarian, K., and Olyaeemanesh, A. (2016) The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials. Obesity Reviews, 17: 970–976. doi: 10.1111/obr.12436.
2. Zhang X, Lai J, Jin Z, Wu Y, Zhao K. Daily consumption of specific categories of fruit and vegetables negatively correlated with frailty: findings from the US National Health and Nutrition Examination Survey. Nutr Res Pract. 2024 Dec;18(6):829-844. doi: 10.4162/nrp.2024.18.6.829. Epub 2024 Oct 2. PMID: 39651324; PMCID: PMC11621436.

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.

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