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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 walking cheat code that burns more fat than running
• A cheap supplement that helps you fall asleep faster
• The book I'm reading to enjoy life a bit more

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Hey friend,

I want to let you in on a little secret that most of us in the fitness industry know, but most people don't.

The people who are going to get in the best shape are not going to wait till 2027 hits. They're going to start now.

"Oh, it's the holiday season. It's so hard. Thanksgiving's coming up. Christmas. Blah, blah, blah, blah, blah."

That is the point.

I'm not saying that you don't enjoy yourself during these events, but what I am saying is that you want to get started during the hardest times of the year.

You don't want to do it when things are chill or when you are at the highest point of your motivation.

If you have a goal of getting lean and getting in your best shape, please, please, please do not wait until the new year. Do not push and kick the can down the road.

Get started now with what you've got and what's in front of you. I believe in you.

Here's what caught my attention this week.

Here is your 4 Minute Friday:

1. The Walking Cheat Code That Burns More Fat Than Running

If you've been on the newsletter, you know I'm a huge fan of walking treadmills. I have one at my desk, and I put a 2° incline on it. It turns out it's doing a little bit more than I thought.

Researchers had groups do the 12-30-30 workout (12% incline, 3 mph, 30 minutes) and compared the calorie burn against running. What they found was that the workout burned 41% more of its energy from fat compared to 33% while running.

What helps is that you go at a lower intensity, where your body actually tends to burn more fat, while running increases the intensity, making your body pull energy from carbs.

With our clients, we found one way that is similar to walking on an incline, and that's interval walking.

It's a bit much to explain here, but you can grab the protocol we use for free at this link: Fat loss walking protocol guide.

2. The Cheap Supplement That Helps You Fall Asleep Faster

For a long time, I tracked my sleep and tested various supplements to find out what works and what doesn't.

The one supplement that improved my sleep above all others was glycine. I talked about it in this newsletter here.

Glycine is an amino acid your body already makes. It helps your brain calm down and drops your body temperature at night, which is one of the signals your body uses to know when it's time to go to sleep.

Researchers gave people who weren't sleeping well 3 g of glycine before bed. What they found was that they fell asleep faster, got into deep sleep sooner, and woke up feeling less groggy. Another independent review in 2024 found the same results.

It's one of the cheapest supplements with one of the best risk profiles on the planet.

If you suffer from poor sleep or find yourself waking up in the middle of the night, this may be something to test. We tell clients to mix 3 g into some water about 2 hours before bed, do it for a couple of weeks, and see how you feel when you wake up.

If you want more supplement recommendations, you can find them in this guide here: High Performance Supplement Protocol​

❤️ My Favourite Thing this Week

I have a Mount Rushmore of authors, and one of the spots is taken by Robert Greene. He's authored some of my favorite books (Mastery, Laws of Human Nature), and this book is coming at a time when I feel like we need it the most.

That book is The Law Of The Sublime.

This book is a great reminder for us to get out of our own heads, stop being so self-absorbed, and enjoy the life that's right in front of us.

What Greene means by The Sublime is that feeling you get when something is so big or so strange that you forget about yourself. It could be looking up at the stars on a clear night, standing at the edge of an ocean, or just watching your dog scratch his ear.

I had the opportunity to interview Robert years ago when he was working on this book, and something most people don't know is that he had a stroke and spent the last 7 years doing his own research and writing this book by hand.

What I appreciate most about this book is that he actually gives you exercises and daily meditations to bring more of these moments back into your life.

You can check out the book over here. Highly recommend.

Client of the week - Arod, Lawyer

Arod is a 33-year-old lawyer who wanted to lose weight, improve his health, and build a stronger body while managing a demanding career.

In just 4 months, Arod is down 30.2 lbs. and has dropped 6.7 inches off his waist. After getting diagnosed with fatty liver disease, his follow-up results showed no evidence of fatty liver (LET'S GOOOO!)

Most importantly, he's stronger than ever, lifting heavier weights and going from barely doing 10 push-ups to completing 3 sets of 15 with strict form.

Here's how we did it:

• Built a consistent strength-training routine to improve muscle and fitness
• Created sustainable nutrition habits to support fat loss and long-term health
• Developed a flexible plan that worked around his demanding career and frequent travel

Arod didn't just reach his weight-loss goal. He's now focused on building more muscle, improving his body composition, and staying healthy for years to come. Amazing work, Arod!

​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

"Impossible" is just a word said by people who want to impress their reality on you. If you want the things the average person can't have, then you have to think in a way the average person does not.

As promised, get healthier in under 4 minutes.

- Dan

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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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