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Welcome to 4 Minute Fridays, my weekly newsletter where I reveal cutting-edge tips to help you get lean, boost energy, and live longer.

What's In Store For Today:

• Eat this fruit for better gut health
• How to diet according to the seasons
• This guided meditation changed my life

Today's issue brought to you by​ Sun Goddess Matcha​ 

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Why Choose Matcha

Hey friend,

For the past few weeks, my family and I have been traveling, and anytime I travel, it always puts a monkey wrench in my habits.

It's much easier to stick to a routine at home than abroad. You don't have your usual comforts and your equilibrium is thrown off.

This came to a head when I had to create a video for my ​YouTube channel​.

I didn't have a studio to shoot in, nor did I have a videographer that I trusted.

So did the video "guerrilla" style and shot it while I walked around.

Was the video the best I could have made it? Probably not.

But the most important part was that I kept my chain of consistency alive.

I always remind myself that not everyone who is consistent will be successful. But you'll never find a successful person who is not consistent.

That said...

Here Is Your 4 Minute Friday:

1. Eat This Fruit For Better Gut Health

Your ​gut health​ is one of the most underrated tools to living a healthy life.

So, researchers wanted to see what happens when you add an avocado to your daily diet.

They split 1008 people with big bellies into two groups: one ate an avocado daily, and the other didn’t.

They found that 4 weeks of eating avocados daily enhanced gut microbiome diversity and remained for the full 26 weeks of the study.

The avocado effect was even stronger for people who usually didn’t eat super healthy.

Plus, they found that good bacteria, like one called Faecalibacterium prausnitzii, which has metabolic & anti-inflammatory benefits, increased with daily avocado exposure.

Avocado may be your gut's best friend. See you at the grocery store!

2. How To Diet According To The Seasons

Some researchers in Japan wanted to know how seasons change our eating, energy, and shape.

They watched 28 women for a year, like food detectives and body shape investigators.

They found that in winter, we eat more (like an extra cheeseburger daily), and our bodies burn more energy, even when chilling. We also get a bit rounder.

We move the most in spring, and our leg muscles grow. In summer, we eat less and lose some fat.

Our bodies are weather chameleons, changing even in air-conditioned rooms.

So next time you feel super hungry in winter or not so much in summer, remember that your body is just being smart and adapting to the seasons.

Btw one thing to remember is that the sample size is small. Much research is needed in this area, but this correlates with my personal experience and that of my clients.

❤️ My Favourite Thing This Week

Alright, it's time to get a little woo-woo on you.

I've been trying a little guided meditation that's been having a positive effect on my life that I just had to share with you.

It's called the Breath of Life.

It's one part meditation and another part affirmation.

Now, this isn't about affirming that I'll be a billionaire or some other empty outcome.

It's about pouring back into myself and reminding my spirit that I'm enough.

I highly recommend this for anyone struggling with self-worth issues and those trying to achieve big things.

We always need to return to our center and I've found this meditation to help immensely.

Try it out and your future self might thank you.

Client Of The Week - Dr. Kreg Boyton DDS, Entrepreneur

Kreg is a dentist who was struggling with workout inconsistency and late-night meals. He wanted to lose weight in a sustainable way for his lifestyle.

In 12 weeks, we dropped 21 lbs, built muscle, and got his body lean while increasing energy.

We focused on strength training, putting his meals on a schedule of eating, increasing protein intake, and creating a sustainable diet plan so he could go out to eat.

When you get the right client, the right coach, and the right plan together, good things happen.

​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

I'd rather fail trying to do something great than achieve mediocre goals. How about you?

Have a great weekend!

- Dan

When you're ready, here are 3 ways I can help:

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References

1. Tanaka N, Okuda T, Shinohara H, Yamasaki RS, Hirano N, Kang J, Ogawa M, Nishi NN. Relationship between Seasonal Changes in Food Intake and Energy Metabolism, Physical Activity, and Body Composition in Young Japanese Women. Nutrients. 2022 Jan 24;14(3):506. doi: 10.3390/nu14030506. PMID: 35276865; PMCID: PMC8838489. 
2.  ​https://doi.org/10.1039/D4FO03806A