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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:

• The best fat-loss fruit on the planet
• 2 types of exercise that kill cancer cells
• A charity I'm putting my name behind

Today's issue is brought to you by ​HexClad​.

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Hey friend,

A few hours ago, I wrote this newsletter, and when I came back to my computer, it was erased. Gone.

I was incredulous. I started blaming my email provider. Then I went to blaming myself.

Once the emotion subsided, I got to ask myself a question.

"Is this an opportunity to do things better?"

Begrudgingly, I went back, re-created the entire newsletter, didn't complain, and I think I improved on it by a tiny margin.

In life, shit happens.

You can't avoid it, but you can choose how you react to it.

That said...

Here is your 4 Minute Friday:

1. The best fat loss fruit on the planet

I've heard of some fitness coaches telling their clients not to eat fruit while being on a diet.

Me? I'm telling my clients to eat more, specifically watermelon.

Specifically, I'm telling him to eat more watermelon.

In a study, overweight adults ate either two cups of watermelon daily or the same calories in low-fat cookies for four weeks.

The watermelon group felt fuller, had less hunger, lost weight, lowered BMI, and trimmed their waists, while the cookie group gained fat.

With high water content and low calorie density, watermelon keeps you full and stabilizes blood sugar.

It also contains L-citrulline, which animal studies show reduces fat storage, boosts fat burning, and raises arginine for better heart and metabolic health.

So next time you want a snack, choose watermelon over those 100-calorie Oreos.

2. The two types of exercise that kill cancer cells

Cancer cells hate exercise, especially resistance training and high-intensity intervals.

A 2025 study found that your muscles create cancer-fighting chemicals after just one workout.

Scientists tested blood from 32 breast cancer survivors before and after a single session, then exposed aggressive cancer cells to it.

Within minutes, anti-cancer proteins called myokines rose 9-47%, and cancer growth dropped 19-29%.

This was from one workout that turned ordinary blood into cancer-fighting serum.

Both resistance and HIIT worked, with HIIT showing slightly stronger immediate effects.

Every workout builds not just strength, but protective armor.

❤️ My Favourite Thing this Week

Don't do this often, but when I see a good cause, I have to get behind it.

A couple of weeks ago, I got a DM from Mr. Beast asking for my support to help him with #teamwater​

It's crazy to hear, but around 2.2 billion people worldwide, which is roughly 1 in 4 people, still live without access to safely managed drinking water services.

​#TeamWater hopes to change that. For every dollar raised, a person will get a year of clean drinking water.

The goal is $40M to give 2M people clean water for decades.

While I may not be able to donate as much as Mr Beast, I will be putting a couple of thousand dollars towards this charity.

And if you want to get involved, you can click the link right here and make a donation.

Client of the week - Michael Bobo, Entrepreneur

Michael 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 pounds off his body (!)

Here's how we did it:

• We started with an initial fat loss phase where we had him drop 20 lbs of fat.
• We followed up that phase by doing a "lean bulk", which I talked about in this article over ​here​​. We wanted to add muscle to his body so we could increase his metabolism and make him look more aesthetic.
• We limited fat gain while he built muscle by eating high-quality foods along with matching his protein intake to his body weight.

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!)

​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

What if the thing that you're going through right now was meant to make you a better person?

What if there was an opportunity that you're not seeing as a result of going through this situation?

There is opportunity in every crisis - we just have to find out what it is.

As promised, get healthier in under 4 minutes.

- Dan

​

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

1. Promote yourself to 481,539+ subscribers​ by sponsoring this newsletter.

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Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. [RH_REFLINK GOES HERE] Facebook Twitter Linkedin Email PS: You have referred [RH_TOTREF GOES HERE] people so far

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References

1. Lum T, Connolly M, Marx A, Beidler J, Hooshmand S, Kern M, Liu C, Hong MY. Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults. Nutrients. 2019 Mar 12;11(3):595. doi: 10.3390/nu11030595. PMID: 30870970; PMCID: PMC6470521.
2. Caitlin Rasmussen, Martin Rosas, Isabella Gallardo, Anna J. Kwon, Hoa Luu, Changqi Liu, Shirin Hooshmand, Mark Kern, Mee Young Hong, Effects of blenderized watermelon consumption on satiety and postprandial glucose in overweight and obese adolescents, Metabolism Open, Volume 25,2025,100345, ISSN 2589-9368,​https://doi.org/10.1016/j.metop.2025.100345.
3. Kudo M, Yamagishi Y, Suguro S, Nishihara M, Yoshitomi H, Hayashi M, Gao M. L-citrulline inhibits body weight gain and hepatic fat accumulation by improving lipid metabolism in a rat nonalcoholic fatty liver disease model. Food Sci Nutr. 2021 Jul 16;9(9):4893-4904. doi: 10.1002/fsn3.2439. PMID: 34532001; PMCID: PMC8441368.
4. Source: Bettariga, F., Taaffe, D. R., Crespo-Garcia, C., Clay, T. D., De Santi, M., Baldelli, G., Adhikari, S., Gray, E. S., Galvão, D. A., & Newton, R. U. (2025). A single bout of resistance or high-intensity interval training increases anti-cancer myokines and suppresses cancer cell growth in vitro in survivors of breast cancer. Breast Cancer Research and Treatment​

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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