4 Minute Fridays: Speed up fat loss by changing these 2 types of macros, the hunger flow chart & one of the best podcasts on visceral fat reduction
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Read this on Dango.co 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:
Today's issue is brought to you by Beam Organics. Beam Organics was founded by professional athletes to provide the best quality supplements that help improve well-being and recovery. My personal favorite has been their sleep formula Beam Dream. First off, it's researched back. While it's self-reported, around 93% of participants who took it found that they got a more restful sleep. It also tastes great, which makes it a nice drink to look forward to before going to bed. Right now, they're giving a 15% discount for your first order if you jump on their mailing list.
Hey friend, The other day I posted something on X that caused a bit of controversy:
Long story short, someone compared Japan's low obesity rate to America's high obesity rate and I mentioned that Japanese people also cook their foods with seed oils. Seed oils are a widely debated topic in the fitness industry leading many to believe they're the cause for obesity. What many people don't realize is something as horrible as obesity cannot be boiled down to a single metric or substance. At one point, they tried to blame sugar, then they blamed carbs, and they even blamed fats at one point. What we must realize is that there are a multitude of reasons why things are the way they are. Lack of movement, environment, sun exposure, culture, and many other factors are involved. It's too reductive to think that something like obesity boils down to one thing. We need to open our minds and avoid the fear-mongering that many influencers promote. Also, if you click the post I included many high-quality references as well. But no one wanted to hear that lol. That said... Here is your 4 Minute Friday:1. Speed up fat loss by changing these 2 types of macrosYou probably know this already but the foods you eat have a tremendous effect on how much fat you lose. But did you know that you can speed up fat loss by changing 2 macronutrients? Let's say we have 2 people who are tracking their calories and both of their totals were 2000 calories.
When your body digests protein it burns more calories compared to fats and carbs. Fiber is technically a carb but your body only absorbs 0 to 2 calories per gram. This means the net calorie absorption for Bob (low protein + fiber) was 1940 calories. For Jeff (high protein + fiber) it was 1680 calories. Despite eating the same number of calories Jeff finished the day 260 calories lower, which amounts to an extra 2.2 lbs (or 1 kg) of fat loss per month. That said, this is an oversimplified way to say that your diet should aim to be high protein and high fiber. So be more like Jeff and less like Bob. 2. Can't control hunger? Follow this flow chartThe other day I felt a pang of hunger. It felt like I needed to hit the all-you-can-eat buffet to satisfy my cravings. The only problem? It was 7 pm at night and I was going to bed in 2 hours. So I employed what I called the hunger flow chart and here's how it works: Step 1 - Drink 500 ml of water. If this doesn't work go to the next step... The good thing is I just needed to do steps 1 and 4. After about 15 minutes I forgot I was even hungry in the first place. Mind you, hunger happens for a variety of reasons. But if you've eaten your healthy, nutrient-dense, high-protein meals and still feel this way follow this chart. ❤️ My Favourite Thing this WeekOne of the most eye-popping stats on the planet is that 93% of people in America are metabolically unhealthy (yikes!). This means high levels of belly fat and greater levels of visceral fat. Dr. Sean O'Mara is one of the world's leading authorities on visceral fat. In this interview, he goes deep into causes and the tools he's found to work best at eliminating belly fat in the most efficient way. If becoming metabolically healthy is the goal for 2025 then this is an interview that will help in a big way. Also, if you want a comprehensive guide on how to get rid of visceral fat in your body click here. Client of the week - JW, EntrepreneurJW is an entrepreneur who lost his body when he started his business. He struggled with low energy, and an inconsistent diet, and was frustrated with not getting this part of his life figured out. In 3 months, we dropped 19 lbs, lost belly fat, doubled his energy levels, and got his abs back. Here's how we did it:
I'm proud of how JW showed up to the coaching and his health. Now we're onto building muscle. Time to level up. One Quote to Finish Your Week Strong"What I've learned from running is that the time to push hard is when you're hurting like crazy and you want to give up. Success is often just around the corner."
―James Dyson
The energy for 2025 is to avoid following your mood. It's to follow the plan. Perseverance is a muscle that gets stronger the more you push through your hardest moments. 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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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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