The High Performance Journal

4 Minute Fridays: How To Suppress Your Appetite Without Drugs, A Great Warm Up For Desk Workers, And Where Fat Goes When It's Burned

4 minute fridays Apr 12, 2024

Read time: 3.8 minutes

Welcome to 4 Minute Fridays, my weekly newsletter where I reveal cutting-edge tips to optimize your health and body.

What's In Store For Today:

  • How to suppress appetite without drugs.
  • A great warm-up for people who sit at a desk.
  • Where does the fat go when it's burned? The answer might surprise you. 

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 and you've got more than 20 lbs or more to lose you are sitting on a goldmine of unrealized performance, energy, and confidence.

Click the link below to sign up for a free Result Accelerator Call and let's get you in the best shape of your life.

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If you're reading this right now I just want to say THANK YOU.

Our little newsletter tribe has reached 250,000+ teammates and is growing at a rapid rate.

Aside from the growth, the people I interact with through email have been 99.9% awesome (and quite sexy I might add).

As a way of expressing thanks I wanted to announce that I'm working on something called The Ageless 8, which is a guidebook on how to increase your lifespan and health span.

All subscribers to the High Performance Journal (aka. You) will get this for free when it comes out.

The rough launch date is the end of May. I'll keep you posted on my progress and when it gets completed.

Thanks again for being awesome and can't wait to continue on this journey to help you become the healthiest version of yourself.

That being said...

Here Is Your 4 Minute Friday:

1. The Danger Of Taking Ozempic And What To Do Instead

The best diet you're on is the one that keeps you the most full.

While this may sound obvious the next statement might shock you:

The worst diet is not feeling hungry at all.

This is one of the problems with new overprescribed weight loss drugs like Ozempic. These drugs decrease appetite by slowing your gastric emptying and manipulating blood sugar.

Also, it's harder to eat when you're feeling nauseous, vomiting (1), or being stuck to the toilet (2).

While these drugs are great at helping people lose weight they are horrible at helping them keep the weight off. Most users regain most of their weight after getting off the drug (3).

The other issue is the loss of muscle, which just happens to be one of the most important organs in your entire body.

When you don't have an appetite you end up not consuming enough protein to maintain it. When this happens you lose muscle, which ends up slowing your metabolism.

The big idea is that these drugs were not meant to be taken for a short time. They were meant to be taken for life.

If you want to drop weight without taking drugs here are 2 things to do instead:

#1 - Eat More Protein.

If you've been reading this newsletter you know I'm going to sound like a broken record but for good reason.

Too often I see people under consuming protein especially as they get older.

We need at least 3-4 servings of protein aiming for .8-1 gram of protein per pound of body weight. Do this and you will feel stuffed.

#2 - Increase The Volume Of Your Foods.

With our clients, we have a rule that they can eat unlimited amounts of green cruciferous veggies.

These increase their fiber intake as well as the volume of their foods. Another way to do this is to add psyllium husk to your protein shakes.

Make both of these a habit you'll be feeling full in no time.

2. A Great Warm-Up For People Who Sit At Desks

When you sit for long periods you turn off key areas in your body that support your spine while tightening up your hips, knees, and ankles.

When you exercise your warm-up becomes a crucial part of your workout routine as it needs to prep your body for the work ahead.

But if your body is turned off and tight this can be a problem and eventually lead to injury.

That's why I highly recommend doing this warm-up before a workout:



If you can't access X you can use this link to view it on Linkedin here.

It consists of the...

  • Bird dog - 3s hold per side x 6-10 reps
  • Rolling Plank - 30-60s per side
  • McGill Crunch - 3s hold per side x 6-10
  • Side lying Clam - 15-30x per side
  • Skydiver - 15-30x per side
  • Hip Thrust - 8-15x thrusts

As you do this make sure to mentally activate the muscles you're using within the exercise.

Try it out before your next workout and let me know how it went!

3. What Happens To Your Body When You Burn Fat

One of my clients asked me this question today and here’s what I had for him.

(btw the rabbit hole goes deep here so hold on tight)

Your body burns fat through the process of thermogenesis, which is the production of heat, especially in the body.

When fat is burned it goes out through your body in the form of carbon dioxide.

Different foods contain different amounts of carbon inside of them. Nitrogen too.

The types of foods that contain the most carbon are unprocessed sources of protein, fruits, and dark leafy greens.

The foods that contain the least amount of carbon? Processed foods.

When you eat foods your body prioritizes certain foods for fat-burning over others due to their ratios of carbon and nitrogen (4)

So when you eat protein your body, fruits, and dark leafy greens burn it faster and it releases into the world in the form of carbon dioxide.

The key lesson:

Not all foods were created equal. When you eat your body will burn faster with certain foods and slower with others.

There is no such thing as a fat loss food but there are certain foods that will burn faster than others.

Client Of The Week - Jordan Gray, Relationship Expert

Jordan is a relationship expert and owner of He ended up gaining a ton of weight after his business became successful. He struggled with stress eating and just being too comfortable.

In 6 months, we dropped 54 lbs, improved his bloodwork, and doubled his energy levels.

Here's how we did it:

  • We fixed his relationship with food. Instead of stress eating we eliminated snacking and had him take walks outside.
  • We made sure to eat at least .8 grams of protein per pound. This ensured he was keeping muscle instead of wasting it away.
  • We did 3 strength training sessions a week. He wanted more so we upped it to 4 days a week while optimizing recovery.
  • Finally, we made sure it was simple and easy for his busy schedule and kept him accountable for the process.

I'm proud of how Jordan showed up to the coaching and his health. Now we're onto building muscle. Time to level up.

​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

“Your entire life will change the moment you stop looking for more information and start acting on the information you already have.”
— Sahil Bloom

No one ever got good at surfing by reading books about it. This sentence is not about surfing.

Have a great weekend!

- Dan

When you're ready, here are 3 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.

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  3. Wilding JPH, Batterham RL, Davies M, Van Gaal LF, Kandler K, Konakli K, Lingvay I, McGowan BM, Oral TK, Rosenstock J, Wadden TA, Wharton S, Yokote K, Kushner RF; STEP 1 Study Group. Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes Obes Metab. 2022 Aug;24(8):1553-1564. doi: 10.1111/dom.14725. Epub 2022 May 19. PMID: 35441470; PMCID: PMC9542252.
  4. El-Zayat, S.R., Sibaii, H. & El-Shamy, K.A. Physiological process of fat loss. Bull Natl Res Cent 43, 208 (2019).

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