4 Minute Fridays: Eat this at lunch to burn more fat, a great supplement to reduce stress & the best workout music on the planet
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Read this on Dango.coβ 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:
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Hey friend, At the start of 2024, I decided to create at least one YouTube video a week. While standing in front of a camera seems simple it was anything but. A big thing I struggled with was the time it took to create each video. I'd have to get the camera set up and the lighting right. Not to mention creating the script. Each video was time-consuming and definitely not my favorite part of the process. So I decided to fix the most important thing: The environment With the help of Kevin Shen and the Dream Studios team, I created an evergreen environment.
Now it's easy. I just have to push a couple of buttons, and voilΓ , I'm making a video. There's zero set-up time, and the videos look way better than before. Sometimes, when you find a task hard to do, it's not about relying on willpower. Look at your environment. See if there are ways to set it up to make the behavior easier to perform. James Clear once said that, "Environment is the invisible hand that shapes human behavior." What can you change in your environment to make your goals easier to achieve? Here is your 4 Minute Friday:1. Eat this lunch to burn fatCould this be the best lunch on the planet for fat loss? Perhaps. Scientists wanted to see how different lunches affect our bodies when we exercise later in the day. They had people eat 3 different kinds of lunches:
Then, a few hours after lunch, the people rode exercise bikes for an hour. They found that people who ate a high-protein or no lunch burned more fat during exercise than the carb group. It also made people feel less hungry, which made them eat less food at dinner. This should come as no surprise as protein is great for your hormones and feelings of fullness. That being said, what's for lunch today? 2. The best supplement to battle stressIf you deal with stress regularly, you may want to read this: Scientists reviewed 12 different studies involving 1,002 people aged 25 to 48. They found that taking Ashwagandha supplements significantly reduced both anxiety and stress compared to taking a placebo (fake pill). The study also showed that different amounts of Ashwagandha had different effects:
Hold your horses, though. The researchers noted that the evidence isn't strong enough yet, and more high-quality studies are needed to be sure about how well Ashwagandha works for anxiety and stress. As with all things, remember that supplements can change your life, but we want to set them upon a foundation of good lifestyle habits. β€οΈ My Favourite Thing This WeekAs I've gotten older, I become more aware of the idea that the words we take in become our realities. I've been on a quest to find the right music to listen to especially when I'm working out. Enter Akira the Don and Meaningwave. Akira and I became fast friends when I interviewed him for a podcast. He used to be a DJ in Hollywood but he left that life to make music that mattered to him. Meaningwave combines philosophy over a hypnotic energetic beat. He takes the great speeches and turns them into works of art. The video above is the song I've had on repeat over my last few gym sessions. He has thousands of hours of different philosophers so take your pick. Want to give it a listen? Here are his links on Spotify, Apple Music, and YouTube. Client of the Week: Michael Bobo, EntrepreneurMichael is an entrepreneur who struggled with stubborn fat and eating out way too much. He wanted to get rid of the belly, increase his energy levels, and look great with his shirt off. The coolest thing about this transformation is that Michael only dropped a total of 3 total off his body (!)β
Michael did the smart thing by not stopping at the fat loss phase. By adding muscle to his body we added quality years and a faster metabolism while building an amazing physique at the ripe age of 55 (woo hoo!) One Quote to Finish Your Week Strong"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers, you cannot be successful or happy."
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Norman Vincent Peale
I don't know one successful person on the planet who didn't have a delusional belief in themselves and their ability to achieve great things. Have a great week! Founder, Dan Go Fitness Coaching β if you want to transform your body, check this out β
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