Hey friend,

Recently, I've been doing something that has had a profound impact on my life called "Thinking Time".

Every Friday for 3-4 hours, I sit in the windowless room, light up some incense, and allow myself to think.

Sometimes I'll think about the solution to a problem. Sometimes I'll dream about things that I want to create. And other times I reflect.

I've realized that a lot of our lives are spent on consumption, especially the consumption of information. Thinking is a muscle, and the less we use it, the more it atrophies.

Hence, the reason I need dedicated thinking time, and chances are you may too.

This week, take some time to reflect. Don't bring any technology. Just a pad and paper.

And if you're stuck on prompts, there's a great book by Keith Cunningham called ​The Road Less Stupid​ that carries a great list of questions to help you stoke the thinking fire.

That said...

Here Is Your 4 Minute Friday:

1. The Best Type Of Workout For Faster Fat Loss

Are you searching for the best workout to burn fat? If so, you might want to read this.

Researchers wanted to see the fat loss effect in men who train full body or split training (ie, Upper body/lower body) 5x a week.

They conducted the study over eight weeks and found that men who underwent full-body training lost 2 pounds more than those who underwent split training. Also, the full-body group experienced better muscle gains.

This is also consistent with another study done in 2021, where the full-body workout group won again.

The reason could be the concept of frequency and its effect on muscle mass.

The more that you hit up a muscle throughout the week, the more you can boost your gains and increase muscle protein synthesis while having a better effect on suppressing appetite.

This is a big reason why we use full-body training in our ​Lean Body 90 program​.

There are more studies needed, but body training seems to be the most efficient and effective way to train for fat loss.

2. Menopausal Women Need More Of This Macro

This one is specifically for the women on this newsletter, but husbands could benefit by passing this on to their wives.

Menopause is that magical time when your hormones do the cha-cha and your muscle mass decides to vanish.

The good news is that protein can help you fight back.

A 2023 review in Nutrients showed that menopausal and perimenopausal women need more protein.

The reason is that the drop in estrogen is not just about hot flashes; it's about muscle loss, brittle bones, and a broken metabolism.

The fix is getting around 0.54 grams of protein per pound of body weight. But if it were me, I would get those numbers up to at least 0.8 to 1 gram per pound of body weight.

Here's Why:

• You get to keep your muscle.
• You improve bone health by keeping your muscles.
• Protein helps you regulate your appetite and blood sugar.

It's even been shown to help with symptom management. Things like hot flashes and energy crashes can be mitigated by having the right amount of protein.

Protein is not just for gaining muscle. It is about feeling like yourself.

❤️ My Favourite Thing This Week

Every day at around 3 pm, I play at the pool with my daughter.

Unfortunately, the sun is incredibly hot around 3pm, especially where I live.

At the behest of my wife, she has implored me to use this sunscreen, and I'm glad.

I love my skin, and I do want to keep it as young as possible. One of the things I want to avoid is wrinkles.

So I put the ​Blue Lizard Australian sunscreen​ on to protect the money maker (aka. my face).

This sunscreen is great because it uses mineral ingredients like zinc oxide and titanium dioxide to provide good protection. It's water resistant for up to 80 minutes, and it's also gentle on my baby's soft skin.

It's also free of parabens, fragrances, and harsh chemicals.

I've got no affiliation with them. I love using them because I'm out in the sun every single day, and it protects my face.

Check it out on Amazon at the ​link over here.

Client Of The Week - Jimmy, Entrepreneur

Jimmy is an entrepreneur who struggled with stress eating and not having a plan or a routine to follow.

In 12 weeks, we lost 33 lbs and started to see his abs. As a result, his energy and confidence skyrocketed. 

Our Strategy:

• Find out why he was stress eating, then create a plan to overcome it.
• Heavy lifting inside the gym with daily walks.
• A focus on systems over discipline.
• Tennis every single week is his enjoyable way to do cardio.

Jimmy is now crushing life, business & health all at the same time, and he's loving it.

​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 you step outside your comfort zone, things are supposed to be hard. This is a feature, not a bug.

So the next time you start to struggle, remind yourself that it's all a part of the game and it's training you to be stronger.

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 455,000+ subscribers​ by sponsoring this newsletter.

References

1. Pina, FLC, et al. (2020). Effects of different weekly sets-equated resistance training frequencies on muscular strength, muscle mass and body fat in older women.
2. Carneiro, F. et al. (2024). Full-body resistance training promotes greater fat mass loss than a split-body routine in well-trained males.
3. Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027. PMID: 38201856; PMCID: PMC10780928. 

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.