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The High Performance Journal - October 7th, 2025

One of the best feelings in the world is seeing good people get in shape.

George is a business owner. He's a super successful dude and an awesome human, but when he started his business, he let his body go.

After multiple false starts, he ended up reaching out to me, and I'm glad he did.

He went from weighing 201 to 167 pounds while dropping over 50% of his visceral fat in just over 90 days 🔥

But that's not all. His energy is increased, his confidence is sky high, and he's feeling more engaged with work and life than ever before.

You ready? Let's go 🔥

How George Lost 34 Lbs And 50% Of His Visceral Fat In 90 days (Without Doing Cardio):

Step 1 - Create Your Health Dashboard

"What you measure is what you manage" - Peter Drucker

You can’t know where you’re going if you don’t know where you’re starting.

George tracked every number in his business—but when it came to his body, nothing.

So we built what I call the Health Dashboard.

First, we tracked the basics: weight, inches (chest, waist, hips), and progress photos. I know, I know, it's simple, but most people skip this out of fear or laziness.

Next, we performed a DEXA scan to determine the exact amount of muscle and fat he had.

It’s the gold standard, and it even measures your visceral fat, which is the most dangerous type of fat on your body:

George dropped over 50% of his visceral fat!!!

Finally, we checked under the hood with bloodwork because it's not enough to look healthy; you must be healthy on the inside.

Once you know your numbers, you can set your destination. That’s the power of the Health Dashboard.

Step 2 - Clean Up The Diet

When we first started, George's diet was chaotic.

Snacking at random times. Breakfast some days, skipped others. Nighttime snacking is out of control.

So we first focused on his nutritional architecture.

We fixed his timing first:

• He started his mornings with a double scoop protein shake, creatine, and psyllium husk.
• Lunch at 1 PM. Dinner at 6 PM.
• No snacking—just water in between.

This is what we call eating to your circadian rhythms.

It helps regulate your hunger and improves your sleep quality simultaneously.

Since George was too busy to cook, we set up a meal prep service, and this helped him save hours a week in food prep.

Especially if you have resources, you should look to automate as many of these aspects of your life as possible because they will save you so much time in the end.

Step 3 - Building A Healthy Metabolism With Weights And Optimal Protein Intake

One of the biggest mistakes when you are trying to lose fat is losing muscle.

I've seen it many times where people lose 20-30 pounds, sometimes even 40, while losing a significant amount of lean mass, which sets their metabolism back big time.

For George, we focused on doing the most effective dose inside the gym, which is three days a week, full-body training.

We focused on compound exercises like:

• Squat
• Horizontal press
• Deadlift
• Overhead press
• Back row
• Lap pull
• Lunge

We filled out the rest of his program with accessory movements, such as bicep curls, lat raises, and tricep pushdowns.

Each time he went to the gym, we made sure he was adding more weight, more reps, or both.

Next, the proper pairing for a weight training program is getting optimal protein intake. With George, we set a floor of 0.8 grams per pound of body weight and a ceiling of 1 gram per pound of body weight.

This ensured that he would retain his muscle while losing a ton of weight.

With the right weight training program and optimal protein intake, you will actually burn more fat and maintain a healthy metabolism even when you're dropping weight.

Step 4 - No Cardio. Just NEAT.

One of the best things we accomplished on this plan was doing zero cardio. No zone 2, no long-distance running, just NEAT.

NEAT stands for Non-Exercise Activity Thermogenesis. It is about the movement you get outside of the gym.

For George, we aimed for anywhere between 7,000 to 10,000 steps a day.

He would take his steps while he was working (using an under-the-desk treadmill), and when he would attend our mastermind meetings, we would usually see him walking outside with his sunglasses on.

Walking and getting steps is the most underrated way to burn calories and also keep the weight off.

Some of the world's oldest living and leanest populations have a habit of walking.

It's literally the most underrated way to stay lean, and the beautiful part is you can accomplish this without even having to think about it.

Final Step - Change Your Mind To Change Your Body

Coaching is the ultimate way to go from where you are to where you want to be.

If you've ever done coaching in some area of your life, you know there are micro-adjustments to be made. There is also a massive ​psychological​ component to it.

While working on the plan, we came across obstacles along the way, like old habits and mental programming.

While I won't give away all of our secrets, I will say we used a framework that might help you called The Curious Coaching Framework:

1. When someone doesn't follow through or makes a misstep, we ask what happened.
2. We then get curious about it and ask why our client thinks that happened. We ask various forms of this question to get to the root of why.
3. We bring awareness to the problem and reflect on it.
4. Then we set an action plan for what happens the next time it comes around.

Aside from having a plan and taking action, you must change your mind to change your body. Awareness and reflection are some of your tools to make this happen.

His mind changed so much that he said,

Where Do We Go From Here?

We crushed the fat loss phase. Now it's time to optimize.

Now that we've lost the weight and gotten his body fat to a healthy level, our next step is to add some muscle and optimize his blood work.

The great part about this is that George is that he's used his newfound energy and confidence to grow his business and become a better dad.

There are a million nuances I didn't mention, but this is a sustainable plan to lose a significant amount of weight in 90 days.

The hardest part is getting started.

Give this process a go for the next 90 days. Experiment with it and adjust as needed.

It may not be easy, but it is pretty simple. Stick to the plan, and results are sure to follow.

I hope this helps you in your journey.

Onwards and upwards 🚀

- 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.