Hey friend,

Writing to you from Mexico, near Puerto Vallarta, where things have been ... interesting.

If you’ve been following the news, you know something went down here this week. Streets shut down, flights were grounded, and chaos seemed imminent.

Thankfully, after about 24 hours, things returned to normal and, for the most part, we were safe the whole time.

Amidst all the confusion, something stood out to me.

Being on the ground while social media reported the opposite was eye-opening.

What locals were experiencing and what was being posted online were two completely different realities.

After the first day, civilians felt safe. Tourists went about their day. Yet the feeds were full of panic and outrage designed for clicks, not truth.

This was my first front-row seat to disinformation in real time.

Something this taught me was that not everything you read is real, especially online. Stay skeptical. Find better sources.

Thankfully, we're headed back. Can't wait to send the next 4MF to you from the comfort of my home.

Here Is Your 4 Minute Friday:

1. The Best Exercises To Burn Visceral Fat

Most people think cardio is the answer to belly fat. It's not.

Visceral fat is the dangerous fat wrapped around your organs. You can't see it, but it's linked to heart disease, diabetes, and cognitive decline. And daily cardio can actually make it worse by spiking cortisol.

Here's what the research actually shows:

A 2025 review found that strength training significantly reduces visceral fat by building muscle. This is because muscle acts as a metabolic sink. More muscle means your body pulls more glucose and fatty acids out of your blood, even at rest.

Walking beats running for visceral fat. Moderate-intensity walking lowers cortisol while burning fat preferentially. Extensive cardio spikes stress hormones, which can actually promote visceral fat storage, especially if you're already stressed.

Sprinting is one of the most effective tools we have. It triggers the release of epinephrine, norepinephrine, and growth hormone, which specifically target visceral fat stores. A 2024 study found that just one HIIT session per week for 8 weeks significantly reduced belly fat and waist circumference.

For our clients, we do strength training 3 times a week, making sure we're hitting up each muscle group 2x a week.

We walk every single day using a protocol we call "mindless movement".

Sprinting is optional. We like to add these later on into a client's program, just due to the intensity it would have on their joints.

2. The 3-Hour Rule For Better Heart Health

A new study from Northwestern just proved something I've been telling clients for years: stop eating 3 hours before bed.

Researchers put 39 overweight adults through a simple test. One group stopped eating at least 3 hours before sleep and extended their overnight fast to 13-16 hours. The control group ate normally.

Without changing what or how much they ate, the group that stopped eating 3 hours before bed saw real improvements.

Overnight diastolic blood pressure dipping improved by 3.5%. Overnight, heart rate dropped by 5%. They also had higher HRV, lower cortisol, and better insulin sensitivity the next day.

This works because sleep is when your body regulates cardiovascular and metabolic function. Eating too close to bed disrupts that process. Your body can't fully shift into recovery mode when it's still digesting.

The best part? 90% of participants stuck with it. It's not a dramatic diet overhaul. Just close the kitchen earlier.

What you eat matters. But so does when.

❤️ My Favourite Thing This Week

I don’t talk about this much, but psychedelic therapy was one of the most life-changing experiences of my life. I’ll get deeper into my personal story in a future newsletter, but for now, I want to point you to this book.

Psychedelic Therapy​ was written by friends of mine who have been at the forefront of the research and real-world application of this work.

It’s a thoughtful, grounded exploration of how psychedelic therapy can support deeper healing, address trauma at the root, and expand what’s possible in mental health care.

Whether you’re just beginning to explore this topic or already engaged with it, this is a great place to start.

And until midnight tonight, pre-ordering the hardcover gets you complimentary access to a live online summit featuring Gábor Maté, Michael Pollan, Melissa Etheridge, and other leading voices in this space.

If you’re curious about how psychedelic therapy supports mental health, brain resilience, and long-term wellbeing, ​grab the book and unlock your bonus summit access before midnight tonight​.​​​​​​​​​​​​​​​​

Client Of The Week - Mark, Executive

Mark is an executive who wanted more than just weight loss, he wanted clarity, energy, and long-term sustainability.

He’s now down 26.98 lbs, lost 5.62 inches off his waist, and is sleeping better, feeling better, and thinking more clearly than he has in years.

What surprised him most was how sustainable the program felt, and once he focused on consistency and total progress (inches lost, better blood pressure, improved bloodwork) instead of just the scale, every metric started moving in the right direction.

Here's how we did it:

• Built simple, repeatable nutrition habits
• Measured success beyond just body weight
• Prioritized strength training and recovery

Mark didn’t just drop pounds, he upgraded his entire system. Excellent work, Mark!

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 a problem arises, I always remind myself to never fix the symptom and to always focus on the causes. The symptoms are the leaves, the causes are the roots.

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. Chen X, et al. "Effects of various exercise types on visceral adipose tissue in individuals with overweight and obesity: A systematic review and network meta-analysis of 84 randomized controlled trials." Obesity Reviews. 2024 Mar;25(3):e13666.
2. Jayedi A, et al. "Aerobic Exercise and Weight Loss in Adults: A Systematic Review and Dose-Response Meta-Analysis." JAMA Network Open. 2024 Dec 2;7(12):e2452185.
3. Poon ET-C, et al. "Efficacy of Interval Training in Improving Body Composition and Adiposity in Apparently Healthy Adults: An Umbrella Review with Meta-Analysis." Sports Medicine. 2024 Jul;54:2099-2117. 
4. Zhu X, et al. "The release of lipolytic hormones during various high-intensity interval and moderate-intensity continuous training regimens and their effects on fat loss." Journal of Sports Science and Medicine. 2024;23:559-570.
5. Grimaldi D, Reid KJ, Abbott SM, Knutson KL, Zee PC. "Sleep-Aligned Extended Overnight Fasting Improves Nighttime and Daytime Cardiometabolic Function." Arteriosclerosis, Thrombosis, and Vascular Biology. 2026. DOI: 10.1161/ATVBAHA.125.323355 
   
   

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.