Hey friend,

For the past year, I've been building an AI nutrition coaching app called HeySherpa. I mentioned it in this week's High Performance Journal that it's ​helped me get my abs back​.

And eventually, it'll be used to help my coaching clients and anyone else who wants to have me in their pocket, guiding them to their weight loss goals.

If I'm being honest, I'm a fish out of water. New business, new rules, new game. Some days it feels overwhelming, especially while running my coaching business, creating content, and trying to be the best dad and husband I can be.

But here's what I keep reminding myself: Weights can either crush you or make you stronger.

And the great thing about my life? I have spotters. People to bounce ideas off. People who can help, if I just ask.

That realization has brought me more peace than I expected. This is a challenging season. And the most important lesson? I can always ask someone to spot me.

Here Is Your 4 Minute Friday:

1. The World's Easiest Diet To Remove Visceral Fat

Visceral fat is the dangerous fat wrapped around your organs. It's linked to heart disease, diabetes, and early death. It also ruins your brain. Yet, most diets barely touch it.

But researchers found an easy approach that dropped visceral fat by 14% without losing weight.

It's called the Optimized Mediterranean Diet.

They compared 3 diets head-to-head:

1. A standard healthy diet (lean protein, veggies, fruits) dropped visceral fat 4.2%.
2. A traditional Mediterranean diet dropped it 6%.
3. The optimized diet loaded crushed them both, losing 14% of visceral fat without losing a pound on the scale.

The secret ingredient is polyphenols. These plant compounds found in dark berries and green tea trigger pathways that specifically target visceral fat.

Here's a protocol we use with our ​private clients​ to eliminate visceral fat: Cut alcohol completely, eliminate processed foods, hit your protein, eat two cups of dark berries daily, and add volume to every meal with greens like spinach and arugula.

Combine this with the right weight training, movement, and sleep systems, and you're not just losing weight. You're losing the fat that actually kills you.

2. Do 1 Hour Of This To Buy 6 Hours Of Life Back

A hill I will die on: Walking is the most underrated exercise on the planet.

A new life-table analysis looked at device-measured physical activity data and US mortality statistics to estimate how much movement actually adds to your lifespan.

For the least active people, one extra hour of walking was associated with 6.3 additional years of life expectancy.

That's a 6-to-1 return. No supplement, no biohack, no expensive treatment comes close to that ROI.

The study also found that if everyone over 40 moved like the top 25% of the population, Americans could live an extra 5.3 years on average.

The catch? The returns are highest for people who currently move the least. The more sedentary you are, the more each hour of walking pays off.

This isn't about training for a marathon. It's about getting off the couch.

If you're starting from zero, the math is absurdly in your favor. One hour in, six hours back. That's a trade worth making.

❤️ My Favourite Thing This Week

Journaling is one of the lowest-cost, highest-return exercises anyone can do. Look at Einstein, Carl Jung, or almost any wildly successful person in history. They all had a journaling practice.

I wanted something to help me end my days strong. After trying different evening routines, I found one that's both fun and sticky. Credit goes to my friend Dickie Bush for introducing it.

Here's how it works: I use an app called ​JotForm​ to create a simple daily survey. Every night, I answer these questions:

Rate my day on a scale of 1-10. What are three good things that happened? What are three potential wins for tomorrow? What's one lesson I want to distill from today? What's one area I can improve tomorrow? What's my story of the day? And finally, I uploaded a photo from that day.

This practice helps me recall things I'd normally gloss over and appreciate each day more. Finding a story every night has an unexpected benefit: it improves my storytelling and reminds me that life isn't monotonous. It's actually full of color.

You'd be surprised at the stories that emerge when you look for them. Try it out for yourself. Might change your life.

Client Of The Week - John, Executive

John is a 55-year-old executive who came in wanting to feel better, move easier, and finally take control of his health.

Just 3 months in, he’s down 22.5 lbs, lost 4.75 inches off his waist, and is hitting new personal records in the gym. The biggest breakthrough? He went for his first run in years and was surprised to feel zero hip or knee pain.

Here's how we did it:

• Focused on smart strength training to improve muscle, mobility, and movement
• Designed a meal structure that supported both weight loss and high performance
• Built consistent habits that made healthy living automatic, even with a demanding schedule

John’s not just lighter, he’s moving better, thinking clearer, and feeling like himself again. Amazing work, John!

Are you an entrepreneur who wants results like John's? Click here to apply for our coaching program.​ 

One Quote To Finish Your Week Strong

What's one small step you can take to achieve your 2026 goals? Do that. Now.

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. Zelicha H, Kloting N, Kaplan A, Yaskolka Meir A, Rinott E, Tsaban G, Chassidim Y, Bluher M, Ceglarek U, Isermann B, Stumvoll M, Quayson RN, von Bergen M, Engelmann B, Rolle-Kampczyk UE, Haange SB, Tuohy KM, Diotallevi C, Shelef I, Hu FB, Stampfer MJ, Shai I. The effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial. BMC Med. 2022 Sep 30;20(1):327. doi: 10.1186/s12916-022-02525-8. PMID: 36175997; PMCID: PMC9523931. 
2. Veerman L, Tarp J, Wijaya R, Wanjau MN, Möller H, Haigh F, Lucas P, Milat A. Physical activity and life expectancy: a life-table analysis. Br J Sports Med. 2025 Feb 20;59(5):333-338. doi: 10.1136/bjsports-2024-108125. PMID: 39542739. 
   
   

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.