Hey there, my friend!

I trust the holiday season treated you well.

This time was a first for my family and me. You see, for the past three years, we've made it a tradition to spend our Christmases traveling to different corners of the globe, seeking warmth away from the winter.

However, this year, we decided to settle in at home for the holidays.

The house was serenaded by the sweet melodies of Christmas music, with my wife's all-time favorite, Mariah Carey's "All I Want for Christmas," playing on repeat.

On Christmas morning, we had presents carefully wrapped laying under a tree only to be eagerly ripped apart by our 3-year-old daughter (our other daughter was way too young to know what's happening).

It was a family-friendly laid-back holiday season, which is something I'm grateful for.

Now, to prepare for the future, I've already embarked on what I like to call my "​Monk Mode​" for the upcoming year.

If you're curious about what that entails, you can find all the details in this ​video I put together right here​.

My philosophy is all about not waiting until the New Year's bells chime to start cultivating discipline.

I'd much rather begin the journey now so that when 2024 rolls around, I'm already firing on all cylinders.

However, you choose to bring in the new year I hope you're having fun doing it.

That being said...

Here's Your 4 Minute Friday:

1. How To Avoid A Hangover

As the new year approaches, it dawns on me that some people might partake in a drink or two to celebrate.

Now, let's be honest, we've all been there, and while the occasional libation can be enjoyable, it often leads to some rather questionable decision-making ;)

But you know what's the worst? That dreaded hangover that rears its ugly head the morning after.

Hangovers are a complex beast, stemming from a variety of factors, one of the main ones being dehydration.

You see, when we indulge in a bit of alcohol, it plays tricks on our body, suppressing your antidiuretic hormones (ADH), which, in simpler terms, means it kicks your hydration levels to the curb.

As a result, your body starts shedding water like it's going out of style over several hours, leaving you with a mouth as dry as the Sahara and a head that feels like it's been pounded with a sledgehammer.

But fret not, my friend, that's where I come in.

Here are 2 simple things to help you sidestep your hangover misery:

1. Guzzle down a solid quart of water, ideally with some trusty electrolyte powder or tablets to give your body that extra boost.
2. Alternate each alcoholic beverage with a refreshing glass of water. Trust me; it works wonders.

By following these steps, you'll be better equipped to wake up feeling like a well-rested human rather than a groggy, brain-dead zombie the morning after your festivities.

The electrolyte powder I recommend is either ​LMNT​ or ​Re-lyte​. You can grab them off Amazon.

2. A Legal Pro-Hormone That Improves Your Gains

Pro-hormones are performance-enhancing drugs people use to boost muscle gain.

Most of them are highly illegal but, today, I'm going to unveil one that you can grab at your local supplement store.

Vitamin D3 is a pro-hormone and essential vitamin with a wide range of functions in the body. Many studies have found that supplementing ​Vitamin D can improve muscle growth​ and strength development​ while ​reduction of injury​.

But here's the kicker – a lot of us are running low on this vital vitamin, especially those dwelling in chilly climates.

The reality is that the majority of Westerners don't soak up enough sun rays or eat enough Vitamin D-rich foods to keep those levels in check.

If you're living the high life in a sunny paradise, make sure to bask in that golden goodness for at least an hour daily.

But for those less fortunate in the sunlight department, here's a pro-tip: ​aim for a daily dose of 4000 IU​ to reach the sweet spot for optimal Vitamin D levels.

Here'a brand I get off of ​Amazon​.

Note: If you're not sure your levels are sufficient get some bloodwork done so you can be 100% sure.

3. What's Better For Fat Loss? Steady-state or HIIT?

Full disclosure: I'm not a cardio enthusiast for fat loss.

When you sweat it out, intent matters. Cardio's not the fat loss magic people are looking for but it is great for improving lung power, ​V02 max​, and cognitive function.

With that being said...

 ​A recent meta-analysis of 11 studies​ reveals that High-Intensity Interval Training (HIIT) and steady-state cardio are essentially the same when it comes to fat loss.

When it's all said and done, it's all about energy in and out. The secret? Balancing energy expenditure and creating that deficit using your diet.

Remember, fat loss isn't a cardio mandate.

Focus on weights and diet, and, when it comes to fat loss, let cardio complement, not dominate your workouts.

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 way that was sustainable 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.

​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

A great balance in life is to know that you're already enough while understanding that there are always ways you can improve.

I wish you good health, love, and prosperity in 2024.

See you next year my friend.

- Dan

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

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