Hey friend,

The other day, I had a conversation with a client, and something he said shocked me.

He told me that getting in shape is a fight against modern-day society.

We have made life so comfortable that all the things that make us feel human are the very things that we are or have been designed to avoid.

And we have replaced that with simple pleasures.

When you're trying to get in shape, it's essential to understand that at the start, it's going to be an uphill battle.

However, on the other side, you feel more energetic, have a better brain, and feel like yourself again, possibly even feeling happier.

I promise you it's worth it. You just have to try.

Here Is Your 4 Minute Friday:

1. This Type Of Oil Helps You Burn More Fat

One of the keys to fat loss might be in the oils you use.

Researchers gave 32 obese women three different diets for two months. Each diet had identical calories, protein, carbs, and fiber. The only difference was the type of fat they ingested.

Group 1 was the control group. Group 2 ate high polyunsaturated fats (Fish and soy oils) Group 3 had high monounsaturated fats (Extra virgin olive oil was 50% of total fats)

The result, only the olive oil group lost significant weight and fat (2.4 lbs) while maintaining the same calorie intake as the other group.

How is this possible? It comes down to thermogenesis, which is how much energy your body burns processing different types of food.

Unsaturated fats require more energy to digest, absorb, and metabolize than saturated fats.

Think of it like your metabolism working slightly harder when processing olive oil versus butter.

Now, I must mention that this isn't magic. The difference amounts to roughly 5% of your total daily energy expenditure. It is meaningful but modest.

Calories still matter for the vast majority of weight loss, but the type of fat you choose can give you a slight metabolic edge.

2. The Key Ingredient For Longevity

The secret to living longer isn't hidden in expensive supplements or macronutrients, but it's sitting right in your protocol.

The key is in polyphenol-rich foods.

We're talking colorful fruits, vegetables, legumes, and herbs loaded with compounds like quercetin, resveratrol, and chlorogenic acid.

Studies are showing that these plant compounds act as cellular bodyguards targeting the core mechanisms of aging:

• Reducing oxidative stress that damages DNA
• Preventing cellular senescence—basically stopping cells from becoming "zombie cells"
• Lowering chronic inflammation linked to disease

Polyphenols don't just prevent damage, they activate hormesis. It's a process where mild stress makes your cells stronger and more resilient. Think of it as heavy lifting for your cells.

Now we still don't know the optimal doses or how these effects translate to different cultures.

The idea here is to start loading your plate with deeply colored plants like berries, leafy greens, beans, and herbs.

The more colorful your diet, the more polyphenols you're getting.

❤️ My Favourite Thing This Week

Every morning, I put water and an ​​LMNT pack​​ into my bottle, shake it several times, and drink it before anything else hits my system.

Electrolytes are the unsung heroes of hydration and performance for active people.

Minerals—like sodium, potassium, and magnesium—are essential for energy, muscle contractions, nerve function, and fluid balance.

Also, when you sweat, you lose vital electrolytes, which can lead to cramping and fatigue, leading to decreased mental and physical performance.

I've been using LMNT for the past 2 years, and it's had an immense effect on my health and performance.

They just came out with a new lemonade flavor for the summer, and it's my favorite flavor so far.

Thankfully, I know some of the founders and got them to add a free sample pack for all subscribers of the High Performance Journal (aka. You).

Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase ​by clicking here​​.

Client Of The Week - Colin, Entrepreneur

Colin is an entrepreneur who wanted to lose weight and get healthy so he could become a better example to his kids.

His main goal was to drop the weight (especially around the belly) and take off his shirt at the pool with confidence.

In 6 months, he's dropped 54 lbs while fitting into his old suits he used to fit in 10 years ago. His kids told him that he lost his tummy, and he's feeling confident at the pool again.

Our Strategy:

• Get into a calorie deficit while upping his protein intake
• He did some form of cardio that he enjoyed, which was kickboxing
• Incorporated a cool-down practice after work so he could avoid stress eating and spend more present time with his family.

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

Around 20+ years ago, I decided to become a personal trainer with no idea what I was doing.

One thing I told myself was that I would figure this out or die trying.

20 years later, I am here talking to you, and this may not work for everybody, but this is the one mindset that I know to achieve massive success in your life.

As promised, get healthier in under 4 minutes.

- Dan