Hey friend,

For the past month, I have been getting back into leaning out, and the main goal is to get my body to 10% body fat by the time I hit July, and this is the most fun I've ever had learning out in my life.

First, I eat protein ice cream every single day using my Ninja Creami (talked about it in this 4MF).

Next, I have fallen in love with cooking with my glass air fryer.

The biggest surprise is my ability to make chicken breast, one of the most boring foods on the planet, into something exciting that even my wife and daughter love.

I've cooked chicken tenders/chicken nuggets, and I've had no complaints so far.

I'm starting to realize that the easy way to get lean is to eat yummy food along the way.

That said...

Here Is Your 4 Minute Friday:

1. Take This 5-Second Test To See How Old You Are

Click here to view

Can you sit down without looking like a toddler or a grandpa?

The sit-and-rise test is a no-equipment way to check your real age. Just sit on the floor and stand back up with as little help from your hands or knees as possible.

The fewer assists that you have to get yourself up, the longer life you will live, statistically speaking.

The biggest reason is that one of the top killers is falling.

The SRT measures the stuff that we need to keep you upright, which is strength, balance, flexibility, and coordination.

• If you flunk this test, no worries. Just train smarter, get stronger in the areas that you need, and also work on that mobility.
• If you passed it, you’re aging like fine wine with solid quads!

If you try this out. Let me know how you score by replying to the email.

2. The 2 Worst Times To Use Your Phone

The phone is the best and worst invention on the planet. And now we're starting to find that there are two crucial times that you must stay away from your phone if you want to have a healthy brain and body.

The first time is grabbing your phone right after waking up. This has you starting your day with stress, distraction, and puts you on a dopamine rollercoaster.

The second time is using your phone right before bed. Melatonin production gets affected, you increase cortisol if you read the wrong email, and the blue light from your phone we'll have you tossing and turning, preventing you from getting a good night's rest.

One of the most important habits, especially in a world that is trying to constantly bombard us with its demands, is to spend the first 30 minutes of the day and the last 30 minutes of the day going completely without your phone.

Something I like to do in the morning is to charge my phone in a completely separate room, so it's not anywhere in my vicinity. At night, I try to read a book (more on the fiction side) to help turn my brain off.

❤️ My Favourite Thing This Week

As mentioned in the intro, one of the best ways to stick to a diet is to eat tasty foods that fit into your macros.

In the past, I have forsaken chips because it is easy for me to overeat them while I am not getting any benefit towards my macros.

But these chips are different. They're legendary chips, and they pack a ton of protein while also being low in calories.

It helps me satisfy my need for crunchy, savory things while fitting my macros.

I have no affiliation with this company. I just love their chips and want to share them with the people I love.

Here's a direct link where you can grab them.​ 

Client Of The Week - Anthony, Entrepreneur

Anthony is an entrepreneur who struggled with having a big belly and low energy.

In 6 months, we dropped 48 lbs, increased his energy & doubled his income.

Our Strategy:

• Line up his diet to fit his lifestyle. Instead of restricting his favorite foods, we incorporated them into his diet so it could be more sustainable.
• Got him off of circuit training and got him into muscle building. This kept his metabolism and made the workouts more enjoyable.
• Took daily walks after work to deal with his stress and act as a form of cardio. This helped him avoid binge eating, and he burned a few calories as a result.

Anthony is now hitting life on all cylinders in health and business. Great job, Anthony!

​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

Instead of trying to avoid eating bad food, put your mind and your focus on eating healthy and nutritious food.

As a side bonus, try to make that food tasty so you can make your diet as sustainable as possible.

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 445,000+ subscribers​ by sponsoring this newsletter.

References

1. Brito LB, Ricardo DR, Araújo DS, Ramos PS, Myers J, Araújo CG. Ability to sit and rise from the floor as a predictor of all-cause mortality. Eur J Prev Cardiol. 2014 Jul;21(7):892-8. doi: 10.1177/2047487312471759. Epub 2012 Dec 13. PMID: 23242910. 
2.  ​https://hms.harvard.edu/news-events/publications-archive/brain/screen-time-brain​ 
    

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.