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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:

• How to lose weight without counting calories
• The most nutrient-dense sugar on the planet
• A cheap tool I use to massage my body every day

Today's issue is brought to you by The Lean Body 90 program.

This course is designed to help you get lean, lose the belly, and double your energy levels in 90 minutes a week or less.

If you have 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence.

Click the link below to buy the course, and let's get you in the best shape of your life:

Hey friend,

I've been doing something lately that's had a profound effect on my mental health.

Each morning, I wake up at 5am and one of the first thoughts I force into my brain is what I'm grateful for.

When 6am hits I'm walking to the surf break to catch a morning surf.

During that walk, I think about the things I'm grateful for all the way until I hit the break.

This exercise is called the Rampage of Gratitude.

After I'm done this exercise it has become easier to see the things I have in life rather than feel bad about the things I don't have.

It changes my energy and puts me in a better frequency to appreciate things around me.

But don't take my word for it. Try it out for yourself.

It's quite possibly one of the most powerful things I do every day.

Here is your 4 Minute Friday:

1. How to lose weight without counting calories

The other day one of my friends posted on X that he had no problems with exercise. It was his diet that he was always having problems with.

His issue was that he wanted to lose weight without counting calories or tracking his foods. Was this even possible?

The answer is yes.

Let me introduce to you the Theory of Constraints.

The main idea is that we're all being held back by one thing in our eating routine.

When is to identify the constraint and focus all our attention on fixing it.

How to apply the Theory of Constraints to weight loss:

1. Identify the main constraint preventing weight loss (e.g., binge eating at night, mindless snacking, overeating etc).
2. Cancel all other activities and focus on fixing the constraint.
3. Get support if necessary (e.g., seek coaching, get a therapist).
4. Once the initial constraint is resolved, repeat the process to identify and address the next limiting factor.

Let's say you have an issue binge eating at night and you want to get lean.

Instead, if counting calories put the work into fixing the biggest issue (binge eating at night) holding you back.

Do this and you probably don't have to count calories.

2. The most nutrient-dense sugar on the planet

One of nature's superfoods is raw honey.

Packed with antioxidants, it fights inflammation and boosts your immune system.

It’s fuel for your energy levels, thanks to its natural sugars, and it helps your gut with prebiotics.

Raw honey even has antibacterial properties, making it a natural healer for wounds or sore throats.

Plus, it tastes amazing and won’t spike your blood sugar as fast as regular sugar.

How to choose good honey:

• Check the labels for terms like "raw," "unfiltered," or "unpasteurized.
• Avoid honey that's been heated, pasteurized, or heavily processed.
• Choose cloudy or opaque honey, which often indicates it's still in its raw state.
• Choose honey in glass jars rather than plastic.

If possible, buy local honey. It has fresher products with more flavor and nutrients. Plus you support your local beekeepers and bee populations 😁

❤️ My Favourite Thing This Week

This winter I'm surfing almost every day and that means my activity level has gone way up.

At 45 years old, recovery becomes one of the most important factors to keep my body moving.

This is why I massage with a tennis ball every night.

Self Myofascial Release (aka. self-massage) can reduce pain, improve flexibility, enhance range of motion, boost circulation, speed up recovery, release trigger points, increase muscle function, and reduce muscle soreness.

It also helps put the body in a relaxed state before bed.

I did a thread all on self-massage and how to apply it to your body that you can check out here.

Client of the Week: Floyd, Founder

Floyd is an entrepreneur who wanted to drop his body fat percentage and lose the gut.

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 & 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 lead to being a better entrepreneur and, most importantly, being a better parent.

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

One Quote to Finish Your Week Strong

If your body was a bank account:

• Calories would be cash flow
• Fat would be your consumer debt
• Muscle would be your investment & insurance

If you can figure out how to get your finances in order you can get your body in shape!

Founder, Dan Go Fitness Coaching ← if you want to transform your body, check this out

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References

1. ​https://www.leanproduction.com/theory-of-constraints/​
2. Samarghandian S, Farkhondeh T, Samini F. Honey and Health: A Review of Recent Clinical Research. Pharmacognosy Res. 2017 Apr-Jun;9(2):121-127. doi: 10.4103/0974-8490.204647. PMID: 28539734; PMCID: PMC5424551.
3. Ceca D, Elvira L, Guzmán JF, Pablos A. Benefits of a self-myofascial release program on health-related quality of life in people with fibromyalgia: a randomized controlled trial. J Sports Med Phys Fitness. 2017 Jul-Aug;57(7-8):993-1002. doi: 10.23736/S0022-4707.17.07025-6. Epub 2017 Jan 31. PMID: 28139112.
4. Martínez-Aranda, L.M.; Sanz-Matesanz, M.; García-Mantilla, E.D.; González-Fernández, F.T. Effects of Self-Myofascial Release on Athletes’ Physical Performance: A Systematic Review. J. Funct. Morphol. Kinesiol. 2024, 9, 20. https://doi.org/10.3390/jfmk9010020​

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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