Hey friend,

Lately, I've taken up a hobby in hunting for shells.

Just the other day, my daughter and I walked a several-kilometer stretch of beach where we're vacationing and came back with one of the best shell hauls of my life.

Dan Go is the name. Shell collecting is the game.

Something I'm finding as I get older is that we all have little quirks we should lean into. For some, it's bird watching. Others, it's fishing. Whatever it is...lean into it!

These things make no logical sense, and that's okay. We're drawn to them for a reason we can't explain.

In a world that's over-optimized for productivity and efficiency, sometimes we just need the irrational things that are ours.

For me, that's shell hunting. For you, it's whatever pulls you in for no specific reason.

Lean into it because these irrationalities are actually what make an incredible life.

Here Is Your 4 Minute Friday:

1. The Viral Walking Workout That's Actually Backed By Science

There's a trend blowing up on social media called the 12-3-30 workout, and for once, the science actually supports the hype.

The setup is simple: walk at 3 mph, on a 12% incline, for 30 minutes.

It sounds easy until about minute 3, when your legs start negotiating with your brain.

The good news is that Burn is doing something real.

Incline walking dramatically increases calorie burn compared to flat walking. A 5% incline burns roughly 52% more calories. At 10%, that jumps to 113%. At 12%, you're in fat-torching territory with almost zero joint impact.

And it's not just about calories. A recent study showed that compared to running, the 12-3-30 burns a higher ratio of fat to carbs, even though total energy expenditure is lower. That makes it ideal for leaning out without beating up your body.

It also builds your cardiovascular system. The 12-3-30 has been shown to improve VO2 max and endurance, two of the strongest predictors of longevity.

On top of that, you're lighting up muscles most people neglect: glutes, hamstrings, calves, and core. It's strength training disguised as cardio.

The best part is that it scales to any level. Too easy? Add a weighted vest or bump the incline. Too hard? Lower the incline, hold the rails, shorten the time.

If you want a simple way to get leaner and build your cardio without destroying your joints, give this one a try.

2. The Hidden Reason Your Joints Hurt

Most people think joint pain is about aging or overuse. But a large UK Biobank study using MRI scans suggests something else might be driving it: abdominal fat.

Researchers scanned the abdomens of over 32,000 people and tracked their pain across five areas: neck, shoulders, back, hips, and knees.

The more abdominal fat someone carried, the more pain sites they reported. And the relationship was dose-dependent, meaning more fat equaled more pain locations.

The effect was even stronger in women than in men, likely due to differences in how the sexes store fat and respond hormonally.

So what's going on here? A few things.

First, as I covered ​in this week's High Performance Journal​, excess body fat is one of the biggest drivers of chronic inflammation. That inflammation doesn't stay local. It spreads throughout your entire body, sensitizing nerves and amplifying pain signals in places you wouldn't expect.

Second, carrying extra fat around your midsection pulls your center of gravity forward. Over time, this wrecks your posture, rounding your shoulders and compressing your spine. That postural shift creates compensations up and down the chain, leading to pain in your back, neck, hips, and knees.

So it's not just the weight on your joints. It's the inflammation inside them and the postural dysfunction around them.

Losing belly fat isn't just a vanity goal. It's one of the most underrated pain-management strategies out there.

You don't need to be shredded. You just need to stop carrying excess fat around your midsection.

Do this, and your body will thank you.

❤️ My Favourite Thing This Week

If you travel as I do, you know the cord situation gets ridiculous. Different cables for your phone, laptop, headphones, and battery pack. You end up looking like an electrician.

I found something that fixed this for me. It's called the ​InCharge​. It's a tiny 6-in-1 cable that handles every USB connection you can think of, USB-C, Lightning, Micro USB, all of it. It supports fast charging up to 100W and even does data transfer.

The thing weighs less than 25 grams and snaps together with magnets so you can clip it to your backpack. I've been using it almost every day while vacationing.

No affiliation with this brand. It's just one of those small purchases that quietly made my life simpler.

You can grab it ​off Amazon for cheap​. If you're tired of packing a tangle of cables, this is a lifesaver.

Client Of The Week - Jay, Executive

Jay is an executive who wanted to take back control of his health and feel strong again.

He’s now down 37.2 lbs, lost 7.5 inches off his waist, and is noticeably stronger and healthier both physically and mentally.

One of his biggest breakthroughs? He stopped “winging it.” Jay now pre-plans for social events and travel, which has eliminated the guesswork and kept him consistent no matter the environment.

Here's how we did it:

• Focused on structured strength training
• Built a flexible but intentional nutrition plan
• Emphasized planning over willpower

Jay didn’t just lose weight, he built stability, confidence, and control. Outstanding work, Jay!

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

A mentor once told me that holding onto the past is taking energy away from creating the future. Stop wallowing in the past and use that energy to build a better tomorrow.

As promised, get healthier in under 4 minutes.

- Dan 

PS: Of all the shells I own, this ​one is my favorite​.

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. Wong MWH, Davis DW, Perez OR, Weyers B, Green DM, Garcia AV, Navalta JW. An Exploratory Study Comparing the Metabolic Responses between the 12-3-30 Treadmill Workout and Self-Paced Treadmill Running. Int J Exerc Sci. 2025 Jan 1;18(6):56-64. doi: 10.70252/UBIX5911. PMID: 39917588; PMCID: PMC11798546. 
2. An ACE‑commissioned study (Western Colorado University; press release Feb 2025) also evaluated the physiological responses to 12‑3‑30, reporting moderate‑intensity cardiovascular demand and potential fitness benefits.
3. Kifle ZD, et al. MRI-derived abdominal adipose tissue is associated with multisite and widespread chronic pain. Reg Anesth Pain Med. 2025 Jan 14:rapm-2024-105535. doi: 10.1136/rapm-2024-105535.
   
   

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.