Hey friend,

The other day, one of our clients graduated from our High Performance Academy.

She's dropped close to 30 pounds and improved her energy levels, focus, and clarity. But there was something she noted that I said in a mastermind call I was conducting.

In short, I told the group (and her),

"It doesn't matter when you lose weight. Take as long as it takes."

In fact, I'll take this a step further and say that the slower you go, the healthier and more sustainable it will be.

From a physical perspective, you allow your hormones to regulate specifically leptin and ghrelin because if you lose weight too fast, these will rebound and cause you to increase hunger and appetite.

From an identity perspective, you are allowing yourself to make mistakes, to be flexible, and to give yourself the time to mold your identity to the new body you are creating.

While everyone is trying to change themselves in the 6-week challenge or in 90 days, that's a great strategy if you want to lose the weight and put it back on just as fast

I actually say you have to do the opposite. You want to take your time with this, you want to get some support as well, because the longer you take, the more these results will stick.

Now I know about you, but I want to get in shape once and keep it for the rest of my life.

So, if you're trying to get healthy, take it slow and take as long as it takes.

Here Is Your 4 Minute Friday:

1. Stop Skipping This Meal If You Want To Be Lean & Build Muscle

A 2025 study looked at over 17,000 young adults and tracked how often they skipped breakfast, then measured their body composition.

The findings were clear: people who skipped breakfast 4 or more days per week had higher body fat and higher rates of obesity than those who ate breakfast regularly.

But what stood out to me was that men who skipped breakfast frequently had lower muscle mass and lower fat-free mass overall.

Women didn't see the same drop in lean mass, but they did have significantly higher odds of obesity.

This was a cross-sectional study, so we can't say skipping breakfast caused these differences. But the pattern is consistent with other research showing that meal timing affects how your body partitions nutrients.

I call it the Double Whammy Effect: What I've found with clients is that those who skip breakfast tend to overeat at night. They also tend not to gain as much lean mass as those who eat within 1-2 hours upon waking.

Breakfast is about hunger management, circadian alignment, and gaining muscle. From my experience (and plenty of studies), it is the most important meal of the day.

That's why Lean Body 90 includes an exact meal timing protocol. No guessing when or what to eat to build muscle and burn fat. ​See the system​.

2. The Metabolic Red Flag Behind 5 Major Diseases

The vicious insulin resistance flywheel

Researchers followed 208 healthy, non-obese adults for about six years and tracked who developed heart disease, stroke, cancer, diabetes, or hypertension.

The results were striking.

They divided participants into three groups based on insulin resistance at the start of the study.

The most insulin-resistant group accounted for 28 of the 40 disease events. The intermediate group had 12 events.

The most insulin-sensitive group? Zero events. Not one.

It's important to note that this wasn't a study of sick or overweight people. These were healthy adults with normal BMIs. Yet insulin resistance alone predicted who would get sick years later, even after adjusting for other risk factors.

Something I realized, looking at the blood work of thousands of clients, is that most people are walking around more insulin resistant than they think, and being insulin sensitive might be one of the most underrated markers of long-term health.

The good news is we can change this. Strength training, walking after meals, better sleep, reducing processed carbs, and getting your body ​metabolically healthy​ can all improve it.

You don't need to be overweight to be insulin resistant. And fixing it early might be one of the best investments you can make in your future health.

❤️ My Favourite Thing This Week

This book felt like it was speaking directly to me.

Ever since I started growing my social media and business in 2020, it's been one responsibility stacked on top of another. More projects, more commitments, more "Yes's".

​Unhinged Habits​ was a reminder that I need to be more ruthless with my time and say no to far more than I say yes to.

The core insight of the book is this:

We aren't overwhelmed because you need to do more. We're overwhelmed because we haven't removed enough. Real freedom comes from ruthless editing, not relentless adding.

Two ideas stood out to me. The first is the "Slinky Effect," which is when habits and commitments accumulate so gradually that we stop noticing them altogether. The second is his concept of "8:4 seasons," which ditches the myth of balanced progress for intentional cycles of focus and renewal.

If your calendar is full but your life feels empty, this one's for you. Grab it over ​here​.

Client Of The Week - Thomas Hockaday, Entrepreneur

Thomas is an entrepreneur who struggled with late nights, frequent drinking, and inconsistent routines.

In just 12 weeks, we dropped nearly 30 lbs, took 6 inches off his waist, and completely transformed the way he approached his health. He’s now moving with ease and feeling stronger than ever.

Here's how we did it:

• We helped him cut back from 3–4 drinks a night to just 1–2 per week
• His workouts were short, strength-focused, and consistent
• Most importantly, we built a routine that fit his busy lifestyle, making the results sustainable

The best part? Thomas embraced the process and showed up every day, even when it wasn’t perfect. Amazing work, Thomas!

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

I want you to make a list:

1. What are all the things you no longer accept in your life?
2. What things will you no longer tolerate?
3. What are all the things you aspire to become?

For a full week, I want you to follow that list and act from the person you are becoming. You might be surprised at what happens.

As promised, get healthier in under 4 minutes.

- Dan

PS - New here? ​Lean Body 90​ shows you how to burn fat and build muscle in under 90 minutes per week. 3100+ high performers have used it. ​Learn more.

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. Kim E, Choi K, Jeong SM, Joh HK. A cross-sectional study of breakfast skipping and body composition among young adults. Korean J Fam Med. 2026;47(1):37-45. doi: 10.4082/kjfm.24.0217 
2. Francesco S. Facchini, Nancy Hua, Fahim Abbasi, Gerald M. Reaven, Insulin Resistance as a Predictor of Age-Related Diseases, The Journal of Clinical Endocrinology & Metabolism, Volume 86, Issue 8, 1 August 2001, Pages 3574–3578, https://doi.org/10.1210/jcem.86.8.7763 
   
   

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.