Hey friend,

Since January, I've been building a nutrition coaching app called ​Sherpa​. I've used it every day since the new year, and it's helped me get into the leanest shape of my life.

The reason I made it: When we worked with clients, they asked for meal suggestions when they're out to eat, meal plans, and feedback. Most of them don't like using calorie trackers like MyFitnessPal. So I wanted to give them a nutrition coach in their pocket, as if I were right there with them.

The main idea is that calorie counting is a commodity. Tracking matters, but what matters more is getting advice you can act on, seeing your biggest weaknesses when it comes to nutrition, and having someone point them out when you need it.

Now, I thought this would be simple. You just vibe-code an app, get it approved by Apple, and you're done. I was dead wrong. If you want something that actually works for a lot of people, refinements never end.

I'm happy to say we're 5 weeks in with a beta test we're running with our clients, and the feedback so far has been incredible. Tracking is super easy, but most importantly, the extra accountability makes sticking to a diet and hitting your fitness goals a lot simpler.

I don't care what foods my clients eat. I care what they track, and ​Sherpa​ makes that effortless. I can't wait to share it with you when it's done

Here's what caught my attention this week.

Here Is Your 4 Minute Friday:

1. If You Want To Lose Belly Fat, Eat This Korean Food

There is a food that has been eaten for centuries in a country where obesity rates are among the lowest in the developed world. The great news is that it is quite cheap. You can find it in almost any grocery store.

A ​2024 randomized controlled trial​ found that overweight adults who ate it daily reduced their body fat while shifting their gut bacteria in the direction that fights weight gain.

That food is kimchi.

In the study, participants who ate kimchi saw an increase in a gut bacterium called Akkermansia muciniphila, which has been linked to improved metabolic health and reduced inflammation. They also saw a decrease in the bacteria most associated with obesity.

A ​separate study of over 115,000 Korean adults​ found that people who ate 1 to 3 servings per day had significantly lower rates of both overall and abdominal obesity.

You don't need to eat kimchi specifically. Sauerkraut, yogurt, kefir, and miso all contain similar live bacteria. The key is making fermented foods a regular part of your diet rather than an occasional side dish.

After helping countless clients lose visceral fat, we're starting to realize that eating specific types of foods, namely fermented ones, berries, and fatty fish, can accelerate belly fat loss.

That said, you still need to pair a calorie deficit, the right exercise, and high-quality sleep habits if you want to move the needle in this area.

2. The Air Quality Trick That Sharpened Aging Brains

When people think about air quality, they think about their lungs. They rarely think about their brain.

A ​new randomized trial​ put HEPA air purifiers in the homes of 119 adults living near major highways. Each person used either a real HEPA filter or a sham unit for one month, then switched.

Adults over 40 completed a test of executive function and mental flexibility 12% faster after the HEPA month compared to the sham month. That is a pretty big difference for just 30 days of cleaner air.

Now, all participants lived within 200 m of heavy traffic, so this may matter most for people exposed to higher pollution levels. That would be me because I live on the West Coast, and we have to deal with wildfire smoke.

The point that most people miss is that air pollution doesn't just hurt your lungs. ​Research shows​ it can reduce white matter in the brain, particularly in the areas responsible for decision-making and mental flexibility. These are the same cognitive skills you depend on every day as a high performer.

A HEPA air purifier won't turn you into Albert Einstein, but if you're 40 and spending most of your day indoors, cleaning the air you breathe might be one of the simplest investments you can make for your brain.

By the way, I did an entire newsletter on how to make your home 10 times healthier. You can check it out ​over here.​

❤️ My Favourite Thing This Week

If you didn't know, I am a content creator with over 5 million people following me across all social media platforms. When it comes to phone addiction, namely scrolling on social media, it can be a problem.

That's why this device has quietly changed my life every morning.

It's called a ​Brick​, and before I do any work in the office, I take my phone and tap it onto this device, and it blocks all distractions on social media.

A lot of people ask, "Why don't I just get an app on my phone to block the websites?" That's a fair question.

There is something visceral about having to physically tap a device. It's Pavlovian, in the sense that when you tap it, you know it's time to focus.

I don't think this is necessary for everyone, but if you do have an addiction to your phone and, namely, social media, this could help you move the needle and reclaim your attention and focus.

I've got no affiliation with the product. I just love using it. You can check it out ​over here​.

Client Of The Week - Cliff Polley, Entrepreneur 

Cliff is an entrepreneur who struggled with snacking and a sedentary lifestyle.

His goal was to get in shape, feel more vibrant, and have the energy to get more out of life—all while building a lifestyle he could actually sustain.

In just 7 months, he’s dropped 44 lbs, significantly increased his energy, and feels healthier than ever.

Here's how we did it:

• Built a sustainable nutrition and training routine
• Increased his daily movement and activity
• Used accountability and consistency to turn healthy choices into a lifestyle

Cliff didn’t just lose weight: he built a healthier, more energized way of living. Amazing work, Cliff!

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 realized in my 46 years of life is that most of our worries are optional. Instead, point that energy towards the solution, and you'll find you'll come up with better thoughts.

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.