Hey friend,

For the past month, I've been living in Vietnam and have come smack dab in the middle of the rainy season.

As the rain pours in the window outside of my room, it reminds me of a philosophy I've learned here called sống chậm lại, meaning to live life more slowly.

Previously, I have been the opposite. I do things fast, from eating to making decisions with business. It's something I trained as an entrepreneur.

But sometimes you must go slow to go fast.

I'm consciously doing things slower now. Eating slower. Drinking coffee more slowly. Even let myself stop and see the trees and flowers.

To a great extent, it has calmed me.

I'll continue doing this and update you on what I find. So far, so good.

Here Is Your 4 Minute Friday:

1. My Top 5 Low-Calorie Foods That Keep You Full (So Fat Loss Doesn’t Feel Like Suffering)

If there’s one thing I’ve learned coaching thousands of clients, it’s this: you can have the best plan in the world, but if you’re starving, you’re not sticking to it.

These foods make the process way easier.

1. Apples: Loaded with pectin, a gel-forming fiber that slows digestion. All the chewing also tells your brain you ate something real.
2. Blueberries: High water, high fiber, low calories. Their low glycemic impact keeps your blood sugar stable, so cravings don’t creep in later.
3. Potatoes: The most filling food ever tested. Packed with resistant starch, which feeds good gut bacteria and keeps you satisfied for hours. Cooked and cooling make the effect even stronger.
4. Asparagus: Low-calorie, great insoluble fiber, and even a bit of protein. Supports gut health and hunger hormones. Weird pee smell is normal.
5. Lean white: fish, Cod, haddock, tilapia — high protein and surprisingly filling for so few calories. Protein is the king of satiety, and these fish deliver a lot of it without the calorie load.

Add these to your diet, and you may find that fat loss stops feeling like a fight.

2. The Little Green Compound That Helps Your Body Clean House

Something I eat on a regular basis is broccoli, specifically broccoli sprouts, and for good reason.

Broccoli sprouts are packed with sulforaphane, one of the best-studied compounds for keeping yourself healthy at normal food levels.

Sulforaphane helps your body detox. In one human trial, people drinking a broccoli sprout beverage increased their elimination of benzene, a nasty airplane by 63%. It also helps protect your DNA.

In humans, sulforaphane actually boosts repair pathways and lowers damage.

And for prostate health, the data is strong: sulforaphane slows tumor growth, reduces harmful signaling, and activates Nrf2, which is your body’s master switch for antioxidant and detox defense.

Add broccoli sprouts or Brussels sprouts a few times a week. This tiny food can have a big impact on how well your body cleans, repairs, and protects itself.

❤️ My Favourite Thing This Week

Client Of The Week - Dijana Kristo, Professional

Dijana is a busy professional who wants to take back control of her health and habits.

In just a few months, she’s down 23.2 lbs, lost 1.5 inches off her waist, and made a powerful mindset shift around food and long-term consistency.

She now makes the right food choices even while traveling, stays consistent with her daily steps, and has built sustainable habits that support both her goals and lifestyle.

Here's How We Did It:

• Built a simple, flexible nutrition strategy that works anywhere
• Prioritized daily movement with walking as a core habit
• Focused on long-term habit change over quick fixes

Dijana didn’t just lose weight, she changed how she lives. Amazing work, Dijana!

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

Something I'm starting to adopt as a philosophy in life is:

Fast with business. Slow with life.

As an entrepreneur, I can get caught up in the "how you do one thing is how you do everything" trap.

But as I get more experienced with life, I realize that I can change gears when the time is appropriate.

While business thrives off speed, life is not meant to be rushed. Be there and let things happen.

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

Apples (Pectin, Satiety)

Brouns F, Theuwissen E, Adam-Perrot A, et al. Mechanisms of pectin-induced satiety enhancement. Appetite. 2011 Feb;56(1):70-77. doi: 10.1016/j.appet.2010.10.010. PMID: 20965212.

Liu, T., Kim, Y., Li, J. et al. The dietary fiber pectin: health benefits and potential for therapies. Food Sci Hum Wellness. 2021 Sep;10(3):350-355. doi: 10.1016/j.fshw.2021.06.002. PMID: 34816061; PMCID: PMC8619070.

Blueberries (Glycemic Impact, Satiety)

Stull AJ, Cash KC, Johnson WD, Champagne CM, Cefalu WT. Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. J Nutr. 2010 Oct;140(10):1764-1768. doi: 10.3945/jn.110.125336. PMID: 20702700.

Potatoes (Satiety, Resistant Starch, Gut Health)

Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-690. PMID: 7486839.

Baxter NT, Schmidt AW, Venkataraman A, et al. Potato-resistant starch supplementation improves microbiota composition and markers of gut health in healthy adults. Nutrients. 2019 Nov;11(11):2719. doi: 10.3390/nu11112719. PMID: 31717880; PMCID: PMC6893682. 

Asparagus (Fiber, Gut Health)

Mudge E, Ball M, Wagenblast J, et al. Nutritional composition of asparagus spears: Effects of cooking and storage. J Food Compos Anal. 2016 Nov;52:49-58. doi: 10.1016/j.jfca.2016.07.001.

Lean White Fish (Protein, Satiety)

Poppitt SD, McCormack D, Buffenstein R. Short-term effects of high-protein versus high-carbohydrate diets on satiety and food intake in lean men. Physiol Behav. 1998 Oct;64(3): 459-466. doi: 10.1016/S0031-9384(98)00103-0. PMID: 9769909.

Broccoli sprouts and environmental toxins

Egner PA, Chen JG, Zarth AT, Ng DK, Wang JB, Kensler KH, Jacobson LP, Muñoz A, Johnson JL, Groopman JD, Fahey JW, Talalay P, Zhu J, Chen TY, Qian GS, Carmella SG, Hecht SS, Kensler TW. Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: results of a randomized clinical trial in China. Cancer Prev Res (Phila). 2014 Aug;7(8):813-823. doi: 10.1158/1940-6207.CAPR-14-0103. Epub 2014 Jun 9. PMID: 24913818; PMCID: PMC4125483.

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.