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In July, I took a quick trip to New York to see some friends and do business.

On the way there I had a connecting flight to Toronto that was supposed to land me in NYC at 9pm est.

I don't know why but when I get to the airport I have to see the gate before I can go off and do anything else. So, even though I had a couple of hours to spare, I went straight to my gate.

I get there and the people at the desk let everyone know the flight is delayed by half an hour. Cool. So I grab my carry-on and take a nice walk around the airport.

I get back to the gate and now the flight is delayed another hour. Okay. So I do the same thing as before and take a walk.

Once I get back again they say the flights have been delayed another 1.5 hours but this time it's coming they promise. I feel a slight jerk of annoyance inside of me. Then I grab my carry-on and start exploring the terminal again.

After doing this for a few hours I racked up 8,000 extra steps at the airport. Not bad.

When things happen unexpectedly it's human nature to moan and groan about it.

But after the moaning, I ask myself a good question,

"Where's the opportunity in this?"

The answer I get is usually a good one. In this case, I got a few thousand extra steps in.

Next time something unfortunate happens ask yourself the same thing. One thing I know is that there is opportunity in every situation as long as you look for it.

That being said...

Here is your 4 Minute Friday:

1. The Best Way To Train For Fat Loss

A new meta-analysis came out where researchers collected over 92 different studies​ on what type of training leads to the most fat loss. They ranked the methods based on how much body fat people lost.

The first thing they found was energy restriction (aka. eating lower calories than maintenance) produced the most fat loss. This is obvious but needs to be pointed out.

The best combination they found for fat loss?

Calorie restriction + high protein + some form of exercise.

Coming in second was energy restriction + resistance training.

After coaching clients for 20 years I've found the holy trinity of fat loss to be:

Restricting calories + eating a high protein nutrient dense diet + resistance training.

Calorie restriction helps you lose weight. Eating a high-protein diet while restricting calories and resistance training helps you burn fat because it helps you keep a lean mass.

Remember that when you get lean you want fat loss. Not weight loss. It's a big distinction that will pay dividends in the end.

The best program to lose fat? ​The Lean Body 90​ of course.

2. Black Seed Oil

There's something I'm starting to take on a regular basis that tastes absolutely disgusting but has been proven to be somewhat of a wonder supplement.

It's called Black seed oil and it's an herbal ingredient derived from the plant Nigella sativa, which is native to Eastern Europe and Western Asia.

Known for its powerful medicinal properties, black seed oil is a natural remedy that people use to treat a wide range of conditions including:

• headaches
• back pain
• high blood pressure
• infections
• skin issues
• weight gain
• inflammation

The reason for this could be its powerful anti-inflammatory and antioxidant effects.

A ​2023 meta-analysis​ found that black seed oil resulted in reductions in inflammatory markers and improvements in antioxidant markers, which could explain why black seed oil is so useful for reducing inflammation and balancing the immune system in autoimmune disorders.⁠

There are a few rare side effects to consider, though, such as potential skin inflammation and slowing of blood clotting. For this reason, anyone with a bleeding disorder or taking medications for blood clotting should avoid them.

It also tastes pretty disgusting so keep that in mind as well.

Here's the brand I'm using. You can get it on ​Amazon​.

3. The King Of All Breakfasts

The best breakfast on the planet is steak and eggs.

100 grams of a striploin steak is 194 calories while giving you 28 grams of protein. It also contains micronutrients such as creatine, iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium.

Eggs are nature's version of the multivitamin. They are one of the most nutrient-dense foods you can consume and they contain moderate amounts of protein. Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium, and iodine.

They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid, choline, and other essential minerals and trace elements, including phosphorus. I had steak and eggs the other day and found myself full for hours because of the protein and fats.

If I were to eat one breakfast for the rest of my life it would have to be steak and eggs.

NOTE: If you are a vegan or vegetarian this won't relate to you. I'd suggest choosing a breakfast that is nutrient-dense, high protein, and high fiber to get the same benefits as this breakfast does.

Client of the Week - Zach Barnhill, Entrepreneur

Zach is an entrepreneur who struggled with weekend eating and being on a routine.

His main goal was to lean down, build muscle, and increase energy.

In 4 months he's dropped 17.4 lbs, improved his energy levels, and has started to see his abs again since graduating from college.

Our strategy:

• Get high-quality prepped meals into his possession on automatic
• Strength training while doing a high protein diet and walking.
• Planned for social occasions and travel so he knew exactly what to do and how to eat when away from home.

If you're an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life click here for a strategy call.​ 

One Quote to Finish Your Week Strong

There are 2 wolves inside of you:

The first one focuses on the problems and the other focuses on solutions.

The one you feed the most is the one that will win out in the end.

- Dan

Whenever you’re ready, there are 2 ways I can help you:

1. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape in a way that fits your busy lifestyle? ​Apply for private one-on-one coaching here.​​​

2. If you’re still looking to get lean, I’d recommend starting with an affordable course:

→ ​The Lean Body 90 System:​ Transform your body with the Lean Body 90 system. This comprehensive course will teach you the system I use to help my clients become lean and energetic in 90 days in only 90 minutes a week. ​Join 1000+ students here.​​

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