Hey friend,

Over the past week, I have traveled from Hawaii to NYC and back to Hawaii, with a time zone difference of about 6 hours.

I'd like to say this didn't affect me, but I would be lying. There's something about big time zone switches that messes with your circadian biology, and everyone knows this, so I won't get into it.

There was one little trick that's helped me adapt to the new time zones, and it's going to sound wild, but it kind of worked:

I was just delusional.

I kept telling myself that jet lag is not real and that I felt energetic and fully alive. And you know what? It kind of worked...to a degree.

This doesn't mean I ignore sleep hygiene and the little tricks I use to adapt to new time zones. Still, something I've realized over the course of my 46 years on this earth is that your mind is more powerful than your body. How you talk to yourself has a significant effect on how your body will look, feel, and perform.

If you're going through something similar to what I did, observe the thoughts in your mind. Choose the ones that serve you best. You never know, it might be enough to move the needle.

Here's what caught my attention this week.

Here Is Your 4 Minute Friday:

1. The Best Bang-for-Buck Protein Sources On The Planet

One of the biggest problems I see with clients trying to lose weight is hitting their protein goals.

Many foods people think of as high in protein also come with a lot of extra calories. I remember talking to a client one day, and they thought peanut butter was a great source of protein without realizing how much of a calorie price they had to pay.

A way that's helped me and clients look at this differently is by looking at how much protein we get for every 100 calories.

When you look at food this way, egg whites, shrimp, tuna, and cod come out on top at around 20 g of protein per 100 calories. Turkey and chicken breast are right behind them, followed by nonfat Greek yogurt and low-fat cottage cheese.

Using the peanut butter example: It gives you 4 g for the same 100 calories.

This does not mean you have to eat these foods only. I incorporate whole eggs, salmon, and steak all the time, but if you're in a fat loss phase and your calories are tight, these make hitting your protein targets a lot easier.

What we recommend to clients is to build most meals around one or two of these, then fill the rest in with the foods they actually enjoy.

2. The Bed Cheat Code To Improve Sleep Quality?

Something that's been making the rounds on the internet is incline bed therapy, and I can't stop thinking about it.

The idea is that you raise the head of your bed about 6 inches, so you sleep on a slight incline. Depending on who you ask, it improves circulation, drains your lymphatic system, and fixes varicose veins.

Most of these claims come from people's testimonials, so there isn't much research behind them, but there is some decent research on its effects on acid reflux and sleep apnea.

A ​review of controlled trials​ found that raising the head of the bed improved reflux symptoms. Most of those studies used blocks about 8 in. high under the head of the bed.

For sleep apnea, ​one study of 52 patients​ found that a 7.5° tilt reduced breathing interruptions by one-third. It was a small study without a control group, so it's more of a promising start than actual proof.

Snoring itself can be a sign of sleep apnea, and many people have it yet don't know about it. If this sounds like you, then maybe a tilted bed might help, but you want to get tested first.

What I would tell clients is that if you deal with acid reflux or snoring, a few inches of elevation is a cheap experiment to try.

❤️ My Favourite Thing This Week

Something I've always believed is that most of what we get in life comes from the systems we use more than the effort we put in. Effort gives you one pass at an outcome, while a system lets you keep the outcome in your life.

Ben Meer is a friend and someone Forbes calls "The Systems Guy". He wrote a book on this called ​How to Be Good at Life​. It has more than 40 systems you can plug into areas like health, career, relationships, and money.

He also included my 3-2-1 Sleep System in the book, where you stop eating 3 hours before bed, stop working 2 hours before, and put away screens 1 hour before. So you could say I'm a little biased.

The book comes out October 6. If you order it now, you also get Year of Systems, a $297 video course that walks you through building one new system every week for a year.

Click here to pre-order How to Be Good at Life here (and get the free course)​ 

Client Of The Week - Paul, Business Owner

Paul is a business owner who wanted to improve his physique, energy, and confidence while managing a demanding schedule.

He’s now down 27.2 lbs, lost 5.5 inches off his waist, and is getting compliments on his physique. His energy is significantly higher, and he continues to stay active and get to the gym, even through chaotic weeks and last-minute schedule changes.

Here's how we did it:

• Built a workout routine flexible enough for his busy schedule
• Focused on consistency even when weeks didn’t go as planned
• Created sustainable habits that improved his energy and confidence

The biggest change goes beyond his physique. Paul feels more confident and capable, and it’s changing how he shows up both personally and professionally. Amazing work, Paul!

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

There's an idea in hustle culture that to get ahead, you have to do more, try harder, and work longer hours. For some people, that works, but it never really did for me.

What I've found is that getting what I want has more to do with removing the things that are blocking me.

You still have to do the work, and there's no way around that. But when I focus on finding the blocks within myself and clearing them out, I get a lot more leverage than I ever did from just "trying" harder.

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.

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.