Hey friend,

I’m gearing up to close out the year, and I hope you are too.

Every December, I carve out time to plan for the next year. But instead of waiting for January to “start fresh,” I start taking action now.

One of my friends calls this "separation season". Most people slow down this month. I used to as well. But I don’t see the upside anymore.

Yes, I’ll celebrate with my family and friends. But I love what I do, and I’m driven by the mission I’m building.

So December isn’t downtime for me. It’s a runway. It’s where I create the momentum I want to hit January with. I’m not saying everyone needs to operate this way. It’s just a frame that has changed everything for me.

When most of the world is coasting, you can choose to rise. You can choose to show up for your future self while everyone else is waiting for a calendar flip.

Start now. Even small steps count. You don’t need a perfect plan. You just need motion.

This is separation season. Use it.

Here is your 4 Minute Friday:

1. One Big Reason Your Metabolism Slows In Your 40s (And How To Fix It)

Something I've heard over and over from clients, especially after the age of 40, is that their metabolism has slowed down.

And they're not imagining things. There is a real shift happening. The biggest culprit isn't age, hormones, or even stress.

It's muscle loss.

Starting around age 30, most adults lose 3–8% of their muscle every decade, and the pace speeds up after 60.

Less muscle means your metabolism burns fewer calories at rest. It also means worse blood-sugar control, lower strength, and less daily movement… which creates a vicious cycle that slows metabolism even further.

Muscle is your body’s most valuable metabolic real estate, and it's a big reason why people suddenly gain fat in midlife.

The fix is simple:

1. Eat enough protein — at least 0.7g per pound of bodyweight.
2. Resistance training consistently — even 2–3 times a week works wonders.

Do these two things and your metabolism won’t just survive your 40s, it’ll thrive.

2. The Truth About "Muscle Confusion."

Back in the 90s, there was a program named P90x that promoted the idea of "muscle confusion".

The idea was that you needed to "confuse" the muscle in order for it to grow.

A new 2025 study put this myth to the test. They had 70 beginners train their legs three times a week for 10 weeks. One group did the same two exercises every session. The other group did a rotating menu of different leg exercises

The results? Virtually identical muscle growth and strength gains in both groups. Quads, hamstrings, leg press strength, leg extension strength… all improved the same whether the women stuck to the basics or mixed things up.

The takeaway I tell clients all the time:

You don’t need a circus act to build muscle. You need consistency, progressive overload, and a few solid movements you can repeat and get strong at.

Variety isn’t bad, it just isn’t magic. The basics, done well and done often, still win.

❤️ My Favourite Thing This Week

This might be one of the best autobiographies I’ve ever read.

Agassi became one of the greatest tennis players alive...while hating tennis.

His story hit close to home. My brother used to drag me into endless rallies and summer tennis camps because he had no one else to play with.

I got good, but I also grew to resent the game. Even now, I can’t pick up a racket without feeling a hint of that old resistance. Maybe there’s some healing left to do there.

What pulled me in wasn’t just nostalgia but how beautifully written the book is. It's raw, honest, and painfully human.

Watching Agassi go from rebellion to acceptance, from hate to mastery, felt like watching someone finally make peace with their past.

Even if you’ve never cared about tennis, this book will remind you: sometimes the thing you resist the most shapes you the most.

You can grab the book from your local bookstore or from ​Amazon​.

Client Of The Week - Soren, Entrepreneur

Soren is an entrepreneur who wants to drop the belly, become a fit dad to his four children, and improve his energy levels.

In six months, he lost 54 pounds, increased his energy levels, and became such a great example to his kids that they're now joining him in his workouts.

Here's how we did it:

• We ate a low-carb, high-protein meal plan as that worked better for his energy levels and focus.
• He was doing random workouts, so we focused on using strength circuits with progressive overload.
• We walked a lot. He did around 10k steps a day, and this helped him manage his stress levels while burning a few calories.

The coolest thing about this transformation is that, as a result of his higher energy and better focus, he has hit record income months just by getting fitter.

Few people realize this, but I've seen it first-hand: Getting fitter makes you richer.

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 like to ask myself from moment to moment is if I'm awake or asleep.

Awake meaning, "Am I here? Am I in the present moment?"

Asleep, meaning, "Am I caught up in thoughts, worries, the past, or the future?"

A good life is spent awake rather than asleep.

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

Muscle loss after your 40s

Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956.

Stop changing your workouts

Kassiano W, Costa B, Kunevaliki G, Nunes JP, Castro-E-Souza P, de Paula Felipe J, Tricoli I, Luiz A, Tricoli V, Cyrino ES. Muscle Hypertrophy and Strength Adaptations to Systematically Varying Resistance Exercises. Res Q Exerc Sport. 2025 Jun;96(2):371-381. doi: 10.1080/02701367.2024.2409961. Epub 2024 Oct 10. PMID: 39388663.

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.