The High Performance Journal

4 Minute Fridays: How To Measure Your Body Fat In 60 Seconds, Use This Carb To Prevent Headaches/Migraines & Does Your Cardio Interfere With Strength Gains?

4 minute fridays Nov 03, 2023

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I was working with a client who was crushing his weight loss plan.

He had dropped 21 lbs in 4 weeks and felt better than he had ever felt before. Then all of a sudden he stopped doing the things that were creating success.

His work got in the way of his workouts. He started snacking as a way of dealing with stress.

As we worked through these I had to have a "come to God" moment with him to tell him what I thought was going on:

On a subconscious level, he was sabotaging himself. He didn't feel like he deserved to be in shape so he reverted back to his old ways because those were more comfortable.

Fortunately, he took this well. We worked on the inner game. We let go of his old self and focused on the person he was becoming.

It took a while but he got back to what was working.

Btw this is not about weight loss. On the way to any goal, your mind will play tricks on you. Everything we want is on the other side of the mental game we're not playing.

Do you ever sabotage yourself? Be aware of this and bring light to it.

This is the path to long-term change.

That being said...

Here is your 4 Minute Friday:

1. How To Test Your Body Fat In 60 Seconds

One of the tests we recommend our clients take is the DEXA scan. It is the most accurate way to track your body fat, muscle, and bone density.

Along with getting your bloodwork done this is one of the tests to take on a regular basis.

But what if you don't have a DEXA near you or refuse to spend $100+ to take it?

A good option is using ​The Maffetone Method​:

Australian health expert Dr. Philip Maffetone and his team of researchers believe that a person who is not obese or overweight (as measured by BMI) can still have unhealthy levels of body fat, specifically in the abdominal region.

Belly fat is one of the biggest predictors of future health issues that can be prevented.

Here's how to use The Maffetone Method:

If the circumference of someone's waist is higher than half their inches in height they are considered to be overfat.


  • If someone is 6 feet, it equals 72 inches
  • Half of that is 36.
  • Measure their belly (not the waist)
  • If it equals 36 or below that person is not overfat

Use the image below to make the measurement:


 This measurement is not as accurate as a DEXA but it works as a simple way to measure your body composition because it measures the most important area of the body, which is the belly.

Your challenge today (if you choose to accept it) is to start measuring your belly using this method. If it is in the overfat regions then start doing something about it now.

If you don't know where to start try out coaching​ or the ​Lean Body 90 program​.

2. How To Prevent Headaches And Migraines

Around 15-18% of people suffer from Migraines. Around 1 out of every 6 people in the Western world deal with headaches.

If you're part of this group you may want to add a bit of fiber to your life.

Fibre is a type of carbohydrate that the body cannot break down and so it passes through our gut into our large intestine (or colon).

A cross-sectional study was done that involved 12,710 participants. They wanted to analyze the relationship between fiber intake and severe headaches or migraines.

They found that ​dietary fiber had an inverse relationship with severe headaches/migraines​ (the more you ate the less you had a migraine/headache)

One study revealed that for every 10-gram increase in dietary fiber intake, the chances of getting a severe headache or migraine decreased by 11%.

In general, higher fiber intake has been shown to be a net positive intake for your brain and your body.

The best way to add more is to incorporate more fruits, veggies, whole grains, and legumes into your diet. If that's not possible try taking some psyllium husk.

Here's the brand​ I use for my protein shakes.

3. Does Cardio Interfere With Gains?

A new meta-analysis compiled 59 studies​ and wanted to find out if doing cardio after a lower body strength training session interfered with gains.

What they discovered was that it men. In women, it had no effect although they may need more data for this to be conclusive.

This is called the Interference Effect.

When you have strength and endurance training in the same workout it can reduce the gains in endurance, strength, size, and power.

What should you do with this information? Here's what I'd tell a client:

If you need to do cardio right after a strength training session for the sake of time then do it. It's okay to take the hit on your strength to gain better cardio.

If you have the time then split them up. Have days you do only cardio and days you do only strength. This will help you optimize the activity while reducing your chances of injury.

Client of the week - Kyle Bunnell, Entrepreneur 

 Kyle is an entrepreneur who struggled with getting on a routine and finding a way to eat that worked for both him and his family.

His main motivation for getting in shape was to get in shape in his 40's so he could set his health up for the rest of his life.

In 4 months he's dropped 18 lbs and is starting to see his abs for the first time since high school.

The best part is that he's feeling more energy than ever before. This is making him both a better entrepreneur and a better parent.

If you're an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life click here for a strategy call.​ 


One Quote To Finish Your Week Strong

“The person who loves walking will walk further than the person who loves the destination."
​ â€‹ 
– Unknown

What thoughts, beliefs, and perceptions are you taking to your workouts or diet? Are you dreading the workout or feeling like dieting is a drag?

Or are you looking forward to pushing your body and fueling your body?

Your attitude to everything you do in life will either give you energy or take it away. It's always a choice.

- 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.

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