Hey friend,

Earlier in the year, I was vacationing in Mexico and was surrounded by 60-70-year-olds in my condo complex.

And I notice the same thing everywhere I look: high body fat, low muscle, and poor mobility.

I remember seeing someone almost stumble down the stairs. If that had happened, that would have affected him for the rest of his life.

Something I wished they had taken more seriously when they had a chance was weight training.

Muscle is your longevity insurance. You lose 3-5% per decade without resistance training. Less muscle means more falls, more fractures, more dependence.

This isn't about looking good at 40. It's about being functional at 70.

So please, if you're not doing so right now, I implore you to start picking up weights. Your future self will thank you for it.

Here's what caught my attention this week.

Here Is Your 4 Minute Friday:

1. The Science-Based Eating Habit to Getting Lean

Most people obsess over what to eat. A new study suggests the bigger lever might be when.

Researchers tracked over 7,000 adults for five years and found an eating protocol consistently linked to lower BMI: eating breakfast early and extending the overnight fast

By shifting the timing of when food enters your body, participants were leaner and healthier.

Eating earlier aligns with your circadian rhythm, your body's internal clock. When you eat with it, calorie burning improves, and hunger hormones are regulated better.

One thing the study made clear was that skipping breakfast to extend the fast didn't help. The benefit came from eating earlier, not just less often.

So finish dinner before 8pm and eat breakfast before 9am. Same food. Better results.

2. A New Supplement That Fights Aging From The Inside Out

There's a compound your body can produce that reduces inflammation, activates cellular cleanup, and increases muscle strength and endurance. Most people have never heard of it.

It's called Urolithin A. It's derived from breaking down compounds found in pomegranates and berries.

A systematic review in Ageing Research Reviews looked at five human trials with 250 healthy adults.

Those supplementing with Urolithin A showed reduced inflammation, better mitochondrial gene activity, and meaningful gains in muscle strength and endurance. Doses in the trials ranged from 500–1000mg daily.

The part that has researchers excited: Better mitochondrial function means more energy, slower cellular aging, and faster recovery.

The evidence is still early, but the direction is promising. Worth keeping an eye on.

❤️ My Favourite Thing This Week

For the past two years, I've been drinking the ​​Sparkling LMNT cans​​, and they've become a daily staple.

The taste is what got me. It's crisp, salty, and refreshing without any sugar or artificial junk. My personal go-to flavors are ​​black cherry and pineapple salt​​.

The real reason they stuck with me is because of the electrolyte content. Each can has 500 mg of sodium, 100 mg of potassium, and 30 mg of magnesium, and that is a meaningful dose, giving you way more benefits than most sparkling water brands.

I grab one between my meals and after training, and honestly, just when I want to drink something that is not water or coffee.

If you haven't tried them yet, you can get a free sample pack ​using this link​.

Client Of The Week - Anthony, Entrepreneur

Anthony is an entrepreneur who struggled with having a big belly and low energy.

In 6 months, we dropped 48 lbs, increased his energy & doubled his income.

Here's how we did it:

• Line up his diet to fit his lifestyle. Instead of restricting his favorite foods, we incorporated them into his diet to make it more sustainable.
• Got him off circuit training and got him into muscle building. This kept his metabolism and made the workouts more enjoyable.
• Took daily walks after work to deal with his stress and act as a form of cardio. This helped him avoid binge-eating and burn a few calories as a result.

Anthony is now hitting life on all cylinders in health and business. Great job, Anthony!

​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

Research using fMRI shows that how you talk to yourself literally changes brain activity. Also, talking to yourself in the third person ('You've got this' vs. 'I've got this') reduces emotional reactivity in the brain faster and with less mental effort.

My question to you: What would it look like if you talked to yourself like an encouraging best friend?

As promised, get healthier in under 4 minutes.

- Dan

When you're ready, here are 2 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

References

1. Barcelona Institute for Global Health (ISGlobal). "Two simple eating habits linked to lower weight, study finds." ScienceDaily. ScienceDaily, 11 April 2026. www.sciencedaily.com/releases/2026/04/260411090018.htm.
2. Kuerec AH, Lim XK, Khoo AL, Sandalova E, Guan L, Feng L, Maier AB. Targeting aging with urolithin A in humans: A systematic review. Ageing Res Rev. 2024 Sep;100:102406. doi: 10.1016/j.arr.2024.102406. Epub 2024 Jul 11. PMID: 39002645.
   
   

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.