4 Minute Fridays: Combine This Diet With Exercise For Faster Fat Loss, A Magic Mushroom For Longevity & The Most Underrated Summer Fruit On The Planet
Jul 18, 2025
Read time: 3.8 minutes
Welcome to 4 Minute Fridays, my weekly newsletter, where I reveal cutting-edge tips to help you get lean, boost energy, and live longer.
What's In Store For Today:
- Combine this diet with exercise for faster fat loss
- A magic mushroom for longevity
- The most underrated summer fruit on the planet
Today's issue is brought to you by ​High Performance Founder Private Coaching​.
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Hey friend,
The other day, I was on a call with a friend trying to lose weight.
He said something I hear from a lot of our clients:
“I just wish getting in shape could feel automatic.”
I get it. In the beginning, getting fit requires a ton of mental energy, especially on top of everything else life throws at you.
That’s exactly why we coach the way we do: to take those decisions off your plate.
But I reframed it for him because, honestly, this is a privilege.
If you're tracking calories to get lean, it means you have enough to eat.
If you're working out for your health, it means you're not doing manual labor for survival.
A hundred years ago, this kind of "burden" didn’t exist.
Today, we have the luxury of abundance and the responsibility to manage it well.
So instead of resenting the effort, it’s worth remembering:
You’re not suffering. You’re fortunate.
That said...
Here Is Your 4 Minute Friday:
1. Combine This Diet With Exercise For Faster Fat Loss
I feel vindicated.
I've been shouting from the top of a mountain that ​eating to your circadian rhythms​ is one of the most effective ways to gain control over your diet and lose fat.
Researchers released a breakthrough study that wanted to test time-restricted eating on healthy adults who continued their regular workouts and eating habits.
The only change is that they compressed all their daily eating into an 8-hour window, and the results were eye-opening:
- Significant fat loss compared to people eating over longer periods
- Zero muscle mass loss—they kept every pound of lean muscle
- No decline in strength or performance—their workouts remained just as effective
The reason this works is that your body was not designed to process food around the clock.
When you give your digestive system extended breaks, it shifts into fat-burning mode while preserving lean muscle tissue.
When combined with exercise, it's like putting a V8 engine on fat loss.
I talk all about how to eat to your circadian rhythms in a past article on my YouTube channel. You can check it out here:
2. New Study On A Mushroom For Longevity
DISCLAIMER (READ FIRST): This post is for educational purposes only. I don’t promote drug use. I do promote asking better questions about health, aging, and what’s possible.
I don’t talk about this often, but psychedelics have profoundly impacted my life.
I’ve microdosed, macrodosed, and even done guided therapy with them to heal parts of my past.
And now science is catching up.
A groundbreaking 2025 study found that psychedelic mushrooms might slow down or even reverse aging.
Researchers at Emory University discovered that psilocin, the active compound in psilocybin mushrooms, doesn’t just affect the brain. It changes how cells age throughout the entire body.
Here’s what they found:
- Skin and lung cell lifespan increased by over 50 percent in lab conditions
- Aged mice had a 30 percent boost in survival rate when given psilocybin
- Treated mice also had healthier coats and fewer signs of aging
- Psilocin reduced oxidative stress, improved DNA repair, and helped preserve telomeres, which are the protective caps on chromosomes that shorten with age
The surprising part is that these benefits showed up even when treatment began later in life, not just preventively. It suggests it’s never too late to start.
Now for the reality check: This is still early research. We need human trials to understand safe dosing and long-term effects.
But if this holds up, we could be looking at the first compound that targets aging at the cellular level across the brain and body.
❤️ My Favourite Thing This Week
One of the most underrated summer fruits on the planet is the Pomelo.
They are packed with vitamin C, which helps boost immunity and support healthy skin. They're low in calories but rich in fiber, so they help you feel full and aid digestion.
They also contain powerful antioxidants that fight damaging free radicals and support heart health.
They also taste amazing. Think of pomelos as a grapefruit, but without the bitter taste at the end.
The only thing to keep in mind is to get rid of all of the skin and just eat the meat, because otherwise the taste will be less than ideal.
Check these out at your local grocery.
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!
One Quote To Finish Your Week Strong
"Optimism is essential to achievement, and it is also the foundation of courage and true progress"
― Nicholas M. Butler
The number one trait I see in every successful person I encounter is delusional optimism.
In general, I would rather be optimistic and wrong than pessimistic and right.
As promised, get healthier in under 4 minutes.
- 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.
3. Promote yourself to 465,000+ subscribers​ by sponsoring this newsletter.
References
- Hays, H.M., Sefidmooye Azar, P., Kang, M. et al. Effects of time-restricted eating with exercise on body composition in adults: a systematic review and meta-analysis. Int J Obes 49, 755–765 (2025). https://doi.org/10.1038/s41366-024-01704-2
- Kato, K., Kleinhenz, J.M., Shin, YJ. et al. Psilocybin treatment extends cellular lifespan and improves survival of aged mice. npj Aging 11, 55 (2025). https://doi.org/10.1038/s41514-025-00244-x
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.