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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 type of protein to burn belly fat
• How to eliminate back pain without doing any exercise
• I drink this "healthy" soda every day

Today's issue is brought to you by High Performance Founder Private Coaching.

We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym.

If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence.

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Hey friend,

The other day, I reached a big milestone and hit 1 million followers on Instagram.

Regardless of where you found me, I want to say thank you!

But it wasn't all sunshine and butterflies. This also brought up something I had been avoiding for a long time, which is my inability to celebrate.

You see, I'm always focused on the next goal and milestone, so I don't give myself the time or the space to feel proud of what I've accomplished.

This all came to a head when my wife asked me how I felt about hitting 1M followers, and I came up with a blank.

Now, this is something called the High Achievers Paradox: It's where we're so focused on achieving more that we don't allow ourselves to feel the emotional benefits of achievement.

Thankfully, my wife had none of that. She got me balloons and coordinated with our daughters to make me a watermelon cake.

This is something that I have to work on, and I'm glad that I have my family and friends to celebrate things, even if I may not feel like it.

Do you ever deal with this?

That said...

Here is your 4 Minute Friday:

1. The best type of protein to lose inches off your belly

There is a certain protein found in milk that recent research suggests might help with fat loss, especially the stubborn kind around your belly.

It's called Lactoferrin.

In a small 8-week study out of Japan, adults with abdominal obesity took 300 mg of lactoferrin daily. Compared to the placebo group, they lost significantly more visceral fat, dropped weight, and trimmed their waist and hip measurements.

Other studies in animals show that lactoferrin can slow down weight gain and improve cholesterol levels.

Researchers think it works by blocking fat storage and helping your body break down fat more effectively.

Lactoferrin is highest in colostrum, the first milk babies get after birth. It's found in smaller amounts in regular dairy milk and yogurt. If you want higher doses, look for supplements labeled Bovine Lactoferrin from trusted brands that are third-party tested.

That said, the research has been short-term and done on small groups. It's promising, but there needs to be more studies done.

2. How to eliminate back pain without doing any exercise

Back in my 30s, I struggled with crippling lower back pain.

Every time I stood up, I moved like an 80-year-old who had just had hip surgery. Exercises helped, but one of the most powerful tools I used to heal was my mind.

Research now supports this idea.

Cognitive Behavioral Therapy (CBT) has been shown to reduce back pain, even without exercise. It works by changing how you think about pain. That might sound a little woo-woo, but hear me out.

CBT helps you spot thought patterns that worsen pain, like fearing movement or expecting the worst. Once you recognize these patterns, you can reframe them and create healthier responses. This shift can build resilience and reduce pain.

To get over my lower back pain, I practiced meditation. I focused on the painful area, breathed deeply, and mentally released the tension I was holding there.

Chronic back pain can feel like a life sentence. But you are not stuck.

You can start feeling stronger and more in control with a few smart exercises and intentional mental work.

❤️ My Favourite Thing This Week

One of my favorite things in the world that I've cut out of my life is soda pop.

But now we're back in business.

For a few years, I've been drinking this brand of soda pop called Zevia.

It's zero-calorie and sweetened with stevia, and it gives me the taste of soda pop without the calories or the sugar rush.

My personal favorite is the root beer. I drink this probably once every day.

Out of all the zero-calorie soda pop options that are out there, I find that this one is the best tasting.

I've no affiliations with the brand; you can find this at your local grocery store.

Client of the week - Kyle, Business Owner

Kyle is a business owner who wants to lose his beer belly and get lean for the summer.

In 16 weeks, we dropped 33 lbs of fat and added 19 lbs of lean mass to his body while improving his energy levels!

Our strategy:

• Started lifting weights so he could gain muscle while losing body fat.
• We set up a meal plan that delivered automatic meals into his possession so he didn't have to think about what he ate.
• For movement, we chose to employ walking 8- 10k steps, and this went a long way in decreasing stress and increasing energy.
• Kept him accountable for the process while making small adjustments along the way.

Kyle has returned to his high school weight and loves his newfound energy.

​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

When you choose to live outside your comfort zone and optimize for growth, you will inevitably face pain. Your mind and your body will fight you, but this is exactly where you make the best gains.

So instead of complaining about the pain, accept it, invite it, and know it's making you a stronger person.

As promised, get healthier in under 4 minutes.

- Dan

P.S. Want to get lean and gain muscle in under 90 minutes a week? Check out the Lean Body 90 system.

The combination of 30-minute strength circuit workouts to build muscle and boost metabolism, while putting your hunger on autopilot, is one of the best things you can do to burn fat and increase energy.

​If you're serious about getting lean, click here to grab the Lean Body 90 course.​

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References

1. Ono T, Murakoshi M, Suzuki N, Iida N, Ohdera M, Iigo M, Yoshida T, Sugiyama K, Nishino H. Potent anti-obesity effect of enteric-coated lactoferrin: decrease in visceral fat accumulation in Japanese men and women with abdominal obesity after 8-week administration of enteric-coated lactoferrin tablets. Br J Nutr. 2010 Dec;104(11):1688-95. doi: 10.1017/S0007114510002734. Epub 2010 Aug 9. Erratum in: Br J Nutr. 2015 Jul 14;114(1):159. doi: 10.1017/S0007114515001853. PMID: 20691130.
2. Yang J, Lo WLA, Zheng F, Cheng X, Yu Q, Wang C. Evaluation of Cognitive Behavioral Therapy on Improving Pain, Fear Avoidance, and Self-Efficacy in Patients with Chronic Low Back Pain: A Systematic Review and Meta-Analysis. Pain Res Manag. 2022 Mar 19;2022:4276175. doi: 10.1155/2022/4276175. PMID: 35345623; PMCID: PMC8957446.​

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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