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The High Performance Journal - November 4th, 2025

A short time back, Jeff came to us frustrated when it came to dropping the weight.

He said,

"Dan, I'm eating the right foods and killing myself in the gym, but the scales are not moving."

You see, Jeff knew what foods to eat and how he should work out, yet putting it all together felt like building an IKEA couch without the instructions.

And after coaching thousands of clients over the past 20+ years, I realized this:

Most people don't fail because they're lazy. They fail because no one showed them a simple daily routine that makes fat loss automatic.

So, in today's newsletter, I want to give you the routine that helped Jeff effortlessly drop 37 pounds in 12 short weeks:

Btw is the exact plan I would use if I were trying to get lean. You'll see exactly what to eat, when to move, and the plan that makes fat loss feel effortless and automatic.

You ready? Let's go 🔥

Your Proven Daily Routine To Lose Weight Fast (Step By Step)

Coach Dan Go Note: You obviously want to tailor the calories and macros to your needs and preferences. The meals I'm about to share are based on Jeff's numbers, but you want to make them your own. Also, while routines are great, the true payoff will always be who you become in the process. Always keep that in mind 🧠

Morning: Hydrate and Prime

1) Hydrate First

When you wake up before putting coffee into your system, drink water with electrolyte powder or in the form of high-quality sea salt. This will hydrate you after a long night of sleep.

If your stomach can tolerate it, add creatine. 5 grams supports strength, muscle, and recovery. If creatine ever feels chalky or upsets your stomach, take it after your first meal.
 

2) Delay Caffeine

When you wake up, your cortisol is already elevated. This is optional, but recommended to push your coffee 60-90 minutes, ideally after your first meal.

Having coffee after your first meal helps maintain stable blood sugar and reduces the risk of digestive issues compared to drinking it on an empty stomach.​ This will lead to calmer energy and fewer crashes.

First Meal: 1 to 2 Hours After Waking

Great fat-loss meals ride on three pillars: protein, fiber, and fats. Choose a level that fits your time and hunger. Adjust portions to your calories and macros.

Approximate macros: 250 calories, 30–50g protein, 25–30g carbs, 3–5g fat, and 2–4g fiber. It's fast, portable, and high satiety. Perfect if you are building the breakfast habit.

Approximate macros: 337 to 350 kcal, 40 to 45 g protein, 6 g or more fiber. This bowl can keep you full for hours. Many clients report less evening snacking with this exact start.

Approximate macros: 380 to 400 kcal, 30 to 33 g protein. Balanced, satisfying, and great for appetite control.

At breakfast, we like to keep it light and low in calories because, for mental athletes like Jeff, having too big of breakfast can make them lethargic to start the day.

Also, for context, we set up Jeff with weekly meal prep for his breakfast and lunch. He just heated up his food, ate it, and went on with his day.

Lunch: Protein Forward, Carbs On Purpose

Keep lunch high-protein with plenty of produce. Use carbs strategically. If you train in the afternoon, include a moderate serving for workout fuel. If not, focus on protein, veggies, and fats for stable energy.

Approximate macros: 560 kcal, 42 g protein, 17 g fiber. Filling, micronutrient-rich, mostly veggie carbs.

Approximate macros: 590 kcal, 52 g protein. Savory, satiating, easy to batch cook.

A caveat to this is that some clients like to do the protein shake, fruit, and fish oil option (seen in breakfast) at lunch because it works better for them.

Consistency with a set lunch time helps regulate hunger hormones. Most people snack less and focus better.

Snacks: Take This Test Before

Snacks are not the enemy. Mindless snacks are. So use this test as a quick filter:

The Raw Veggie Test

Would you eat raw carrots or celery right now? If yes, you are likely hungry. If no, you are likely bored, stressed, or chasing dopamine. So take a drink of water and stay busy.

If you are hungry enough to eat a raw veggie, then eat then set up your kitchen to have those raw veggie snacks available. My personal favorites are raw carrots and celery.

Exercise: Your Metabolic Furnace

A healthy metabolism relies on your muscles and movement. Having a routine of both will help you lose the weight and keep it off.

1) Lift 2 to 3 days per week with one day of rest between

Focus on full-body sessions. Think squat or lunge, hinge, push, pull, and a carry or core finisher. Progress slowly. Add a rep, add a small amount of weight, or clean up the technique each week.

Morning training is best for very busy people. Afternoons are the most optimized for performance. Evenings can work, but you want to avoid exercise right before bed.

2) Move Daily

Aim for one 30-minute walk or 7,000 to 10,000 steps. The best times are in the morning and after meals. Post-meal walks improve blood sugar and reduce cravings.

For Jeff, we invested in an under-desk treadmill, and he was doing 10k steps a day without even thinking about it.

Dinner: Early, Balanced, Satisfying

Dinner is where progress often dies. Late meals and late snacks push sleep back and keep hunger alive.

Timing: Finish dinner 3 to 5 hours before bed. That window improves sleep quality and reduces nighttime wake-ups. If five hours is too long for your schedule, hit the three-hour minimum.

Two easy dinners:

Approximate macros: 717 kcal, 50 g protein, 40 g carbs, 9 g fiber.

Approximate macros: 710 kcal, 55 g protein, 28 g carbs, 10 g fiber.

A moderate serving of carbs at dinner can help sleep by increasing serotonin and melatonin production. Carbs at night do not cause fat gain. Total daily calories control fat loss.

For Jeff, he loved cooking dinners with his family, so we optimized for that with the recipes above.

Night Routine: Downshift To Deep Sleep

Environment: Cool the room. Use blackout shades or an eye mask. Consider separate blankets if you share a bed. White noise can help if your area is loud.

Screens and phones: Charge your phone in another room. Scrolling in bed delays sleep and hurts the next day. Put on blue light blockers after sunset if you are on screens. Better yet, limit screens for the last hour.

Body cues: A warm shower or bath 60 to 90 minutes before bedtime triggers a cooling cascade that helps you fall asleep faster. Light stretching or breathwork helps your body downshift.

Wind-down: Fiction reading is underrated. It quiets mental chatter and makes drifting off easier.

Supplements: Consider magnesium and glycine if they work for you. They can support relaxation and sleep quality.

Quality sleep resets appetite and improves decision-making. Building a simple routine that nudges your nervous system from stressed to calm.

The Final Word

Something you need to know is that your body loves rhythm. Every action acts as a signal.

When you eat, when you move, when you shut screens down, your body listens and adjusts.

After doing this for 90 days and beyond, this has not become something that Jeff is doing to lose weight; it's a part of his normal routine.

This is how you make fat loss effortless and an automatic routine in your life.

Onward and upward. 🚀

- 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.