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:

• The best carb for fat loss
• Do this after your workout to build more muscle
• The shirt I wear in all my YouTube videos

Today's issue is brought to you by ​High Performance Founder Private Coaching​.

We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym.

If you're an entrepreneur with 20 pounds or more to lose, you are sitting on a goldmine of unrealized performance, energy, and confidence.

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Hey friend,

6 months ago, I started building something.

Not because the market needed another calorie tracker. It didn't. Calorie counting is a commodity, and every app does it. Most people already know what they should and shouldn’t be eating.

What they lack is someone in their corner when it actually matters, and that is the gap I wanted to close.

So I built ​HeySherpa​, a weight loss coaching app trained on 20 years of experience and 1000s of clients. It helps you track calories, scan food from photos, and get smarter, and it gets smarter the more you use it. But the part I'm most proud of is the coaching.

When we were in Mexico, my wife and I had a date night and shared a drink. I was already thinking about having a second Old Fashioned, knowing I would feel it the next morning before ordering.

I opened Sherpa and ran it by my coach. It asked a few questions, and within minutes he helped me talk myself out of it. I skipped the drink and woke up feeling great.

After coaching for 20 years, I've realized what most people need is not tracking calories, but accountability.

I’ve been using this app to get myself to 12% body fat, and we have over 5,000 people on the founding members’ waitlist.

If you want first access and founding member pricing, ​click here to get on the list​.

Here's what caught my attention this week.

Here Is Your 4 Minute Friday:

1. The Best Carb For Fat Loss

A client came to me convinced he had to cut carbs again to lose weight. He'd done keto before, lost 20 lbs, but the moment he stopped, it all came back.

I didn't argue with him. I just asked: what if the problem wasn't the carbs, it was the carbs you chose?

Then I introduced him to potato-maxxing.

In the University of Sydney's Satiety Index, boiled potatoes ranked #1 out of 38 foods tested, scoring 323% more filling than white bread, calorie for calorie. No other food came close.

Potatoes are mostly water, so they take up stomach space without packing calories. They also contain a compound called protease inhibitor II, which signals your brain to stop eating.

And when you cool them after cooking, some of the starch converts to resistant starch, which slows digestion and feeds your gut bacteria.

A medium boiled potato runs about 110 calories and keeps you full for hours.

The client ended up dropping 27 pounds and keeping it off. Not because he suffered through another low-carb stretch, but because he started eating the right carbs.

2. Do This After Your Workout To Build More Muscle

One of the worst things you can do after a workout is jump into an ice bath. One of the best things you can do is jump into a hot tub or sauna.

A new Bayesian meta-analysis of six studies found that post-workout heat therapy improved muscle growth in a small but effective way.

What they found was that heat increases blood flow to the recovering muscle, activates heat shock proteins that help repair damaged muscle tissue, and supports the muscle-building process at the cellular level.

Think of them as a faster cleanup crew after a hard session.

If you’re already enjoying a post-workout sauna, keep going. There’s a decent chance it’s helping you build a little bit more muscle.

❤️ My Favourite Thing This Week

For the past 2 years, I’ve filmed almost every YouTube video in the same shirt. I keep getting comments asking what it is, and that shirt is from ​Unbound Merino​ and has been my go-to for as long as I can remember.

I love it because the fit is great for someone who actually lifts, and the fabric is merino wool. It’s better in every way: soft, temperature-regulating, and completely free of polyester, pilling, and microplastics.

The coolest part is that the founder reached out after seeing one of my videos. He noticed I’d been wearing his shirt for my videos and had to reach out.

And, yes, I paid full price for that shirt ;)

The founder is a fan of the channel, so he offered every subscriber to my newsletter 10% off by using the code DANGO10 at checkout.

If you ever wanted to simplify your wardrobe without sacrificing quality, I’m a huge fan of Unbound Merino. Highly recommend.

Shop Unbound Merino here and use code DANGO10 at checkout for 10% off​ 

Client Of The Week - Daniel, Business Owner

Daniel is a business owner and father who wanted more than just maintenance, he wanted to make real progress with his physique.

He’s now down 23.1 lbs, has reached his ideal weight goal, and has built a much stronger foundation around nutrition, macros, and meal timing. Despite a busy schedule, office lunches, and the demands of running a business and raising a family, he’s stayed consistent with both his eating habits and training.

The biggest shift? Daniel moved from simply maintaining his weight to making intentional progress toward the physique he wanted.

Here’s how we did it:

•  Created structure around nutrition without making it overly restrictive
• Built habits that worked with his work schedule and family life
• Focused on consistent training and smart meal planning

Daniel proved that you don't need perfect conditions to get great results, you just need a plan you can stick to.

Outstanding work, Daniel!

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

The best way to stay where you are is to never leave your comfort zone.

Buy the ticket, take the ride, and make the decision that will push your life forward. Feel the fear, and do it anyway

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. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90. PMID: 7498104. 
2. Hopper, Aidan & Coleman, Max & Piñero, Alec & Mohan, Adam & Eng, Jesse & Wajid, Qaasim & Androulakis Korakakis, Patroklos & Wolf, Milo & Swinton, Paul & Schoenfeld, Brad. (2026). Feeling the heat: A systematic review with meta-analysis on the effects of post-resistance training thermal therapy on muscular adaptations. 10.51224/SportRxiv.866.
    

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.