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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:

• Make this simple switch to 2x weight loss
• How to improve performance without diet or exercise
• If you experience winter, you need this

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Hey friend,

The other day, I was talking to a client who had hit a 4-week plateau on the scale.

No matter what he did, the weight wouldn't budge.

So, I had him photograph everything he ate for 3 days, and what he found shocked him:

• Coffee creamer: +100 calories daily
• Daughter's leftovers: +75 calories
• "Healthy" olive oil drizzle: +150 calories

We found 325 invisible calories that he was taking in every single day. That's 2275 calories a week he wasn't tracking, and that's enough to kill any deficit.

Something I also realize is that there are also quiet calories that don't get tracked. This is in the form of what I call "secret eating."

We have to realize that the body counts every calorie, even the ones you forget.

If you find that you are trying to get lean but have hit a plateau, try taking photos of your food for 3 days straight.

You might find your constraint hiding in plain sight.

Here Is Your 4 Minute Friday:

1. Make This Simple Switch To 2X Weight Loss

A new trial in England found that simply swapping out processed foods for real, minimally processed ones can literally double weight loss.

55 adults followed two different diets for eight weeks.

Both plans hit the same calorie targets and followed national guidelines.

The only difference? One relied on minimally processed foods like meats, rice, and vegetables. The other leaned heavily on ultraprocessed stuff like boxed meals and packaged snacks.

People on the minimally processed diet lost about 2% of their body weight, and on the Ultra Process side, they lost about 1%.

While this may not sound huge, that's a 100% improvement just by changing food quality.

It makes sense, too. Your body handles the calories of steak and potatoes differently than the calories you get from frozen dinners and protein bars.

I'm a big proponent of calories in, calories out, but it must be paired with improving your food quality.

So if fat loss feels slow for you, swap some boxes and bags for real food, and you'll probably get more miles from the same calories.

2. How To Improve Performance Without Diet Or Exercise

A group of elite athletes just proved that you don't need a new diet or workout program to perform better.

In a recent study, 25 international-level athletes were split into two groups:

• Group one kept their usual routine
• Group 2 turned off electronics 30 minutes before bed and sat in front of a bright light (10,000 lux) for 20 minutes each morning

Now, they didn’t see a big change in actual sleep time or quality.

But the intervention group got faster reaction times, higher jump performance, and better moods. No diet. No exercise. Just less screen time and more light in the morning

If you're stuck scrolling TikTok at midnight and dragging through your workouts, try swapping that glow for morning sunlight. It turns out your phone may be the biggest weight you're carrying around.

❤️ My Favourite Thing This Week

Speaking of light, fall and winter mean less sun.

So I use a 10,000 lux light box. You can grab ​one cheaply on Amazon​.

Morning light resets your circadian rhythm, which helps regulate melatonin and serotonin. This means better sleep, more energy, sharper focus, and a happier mood.

Studies even show it reduces seasonal affective disorder (aka the winter blues).

I use mine first thing in the morning when I sit at my desk. It’s basically like giving your brain sunrise on demand.

Client Of The Week - Todd, CEO

Todd is a CEO who came in wanting to lose 20 lbs and get rid of his stubborn belly fat.

For years, he struggled with staying consistent in his nutrition, especially balancing family life with healthy eating. What he wanted most was a simple, holistic plan built around nutrition, routine building, and workouts, with accountability to keep him moving forward no matter what obstacles came up.

In just 4 months, Todd has dropped 25 lbs, added lean muscle, and is in his best shape since college. He’s even starting to see his abs again!

Here’s how we did it:

• Focused on flexible nutrition that worked for both solo meals and family dinners
• Built consistent, strength-focused workouts
• Designed sustainable routines that boosted his energy without overwhelming his schedule

The result? Todd’s not only leaner and stronger—he’s more energized, more confident, and proof that lasting results come from building habits that fit real life. Amazing work, Todd!

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

Any time I'm stuck or need some direction, I always ask myself, "What can I do to help?"

This takes me out of my brain and puts me into a frame of giving. This type of energy allows me to come up with better ideas. Try it out and see how it works for you

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. Dicken, S.J., Jassil, F.C., Brown, A. et al. Ultraprocessed or minimally processed diets following healthy dietary guidelines on weight and cardiometabolic health: a randomized, crossover trial. Nat Med (2025). https://doi.org/10.1038/s41591-025-03842-0 
2. Hoshikawa M. Effects of Nightly Electronic Device Restriction and Morning Bright Light on Sleep, Mood, and Performance Among Elite Athletes. J Strength Cond Res. 2025 Aug 13. doi: 10.1519/JSC.0000000000005201. Epub ahead of print. PMID: 40845249.
   
   

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.