Hey friend,

Before finding the gym, I was a massive screw-up.

My life consisted of working a job I hated, playing video games to pass the time, and drinking to the point of getting blackout drunk with my friends every week.

When I found the gym and started to exercise, my world changed.

I started thinking more positively and found my self-worth. Strength training gave me energy and confidence. Nutrition helped me focus and reduced my anxiety.

The actions that get you in shape are the same ones that change your brain and improve mental health.

If you're stuck in life, try focusing on your health and body.

Good things happen when you get healthy.

That said...

Here is your 4 Minute Friday:

1. The Healthiest Sugar On The Planet

Something you may not know about me is that I've got a serious sweet tooth.

Started as a kid when my parents gave me candy to shut me up. Continued into my adult years with parties, cakes, and events.

So you can imagine my excitement when I found a legit alternative to sugar.

It's called Allulose and it's emerging as the healthiest sugar alternative.

Allulose is processed differently in the body. It has no calories. It doesn't spike blood sugar or insulin levels, which makes it a safe choice for people who have a sweet tooth.

The coolest thing about Allulose is that it enhances the production of GLP-1, the main hormone used in the Ozempic that helps people lose weight.

By using allulose, we can enjoy the sweetness without the negative effect of sugar.

If you're interested, ​here's the brand of Allulose I use​.

2. The Best Exercise To Kill Cancer Cells

Imagine your blood is like a fast-moving river. Scientists did a cool experiment to see what would happen to cancer cells in this river.

Here's what they did:

They made a tiny "fake" river in their lab and put cancer cells in it. Then, they made the river flow at different speeds to mimic how blood moves while you exercise.

They made 2 important discoveries:

1. When the river was slow, most bad cells stayed alive.
2. But when they made the river really fast, like the type you'd see during vigorous exercise, they fought off the bad cells.

Exercises like HIIT and heavy lifting can power up your blood, which fights the bad guys.

This doesn't mean vigorous exercise can cure cancer. But it does show how being active might help keep our bodies healthy and strong against diseases.

❤️ My Favourite Thing This Week

This exercise saved my shoulders.

It's called the Towel Stretch, and here's why it works:

1. It targets hard-to-reach muscles in your rotator cuff.
2. Improves range of motion without stressing the joint.
3. Perfect for post-shower stretching when muscles are warm.
4. Helps prevent rotator cuff tears, which become more common after 40.
5. Increases flexibility in the chest and upper back.

Best part? You can do it anywhere, anytime.

No fancy equipment is needed. Just grab a towel and get to work. Your shoulders will thank you.

Client Of The Week - Brad, Psychologist/Entrepreneur

Brad is an entrepreneur who wanted to drop 30 lbs, get rid of his belly, and improve his energy levels.

Here's what he had to say about the coaching program:

"I found Dan online after realizing that my health level was getting in the way of enjoying my life (kids, activities, business, etc). My energy levels were low, my confidence in my appearance was low, and I could not do things I enjoyed.

After working with them for 12 weeks, I went from 236 lbs to 199, lost almost 6 inches off my waist, and gained serious muscle. I went from not needing a belt in my "fat jeans," to sizing down and already down to the last hole of a belt. I can fit into dress shirts again without them being tight around my belly. It feels great!

I definitely recommend working with the coaching program, but only if you are committed to yourself. So if you're ready to change your body AND mind, get at them!"

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

"Defeat is not the worst of failures. Not to have tried is the true failure."

- George Edward Woodberry

The act of trying is more important than the outcome. If you never show up and try, you'll never get what you want out of life.

Have a great weekend!

- Dan

When you're ready, here are 3 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.

3. Promote yourself to 355,000+ subscribers​ by sponsoring this newsletter.

References

1. Yuma T, Tokuda M, Nishimoto N, Yokoi H, Izumori K. Allulose for the attenuation of postprandial blood glucose levels in healthy humans: A systematic review and meta-analysis. PLoS One. 2023 Apr 6;18(4):e0281150. doi: 10.1371/journal.pone.0281150. PMID: 37023000; PMCID: PMC10079081.
2. Cayabyab KB, Shin MJ, Heimuli MS, Kim IJ, D'Agostino DP, Johnson RJ, Koutnik AP, Bellissimo N, Diamond DM, Norwitz NG, Arroyo JA, Reynolds PR, Bikman BT. The Metabolic and Endocrine Effects of a 12-Week Allulose-Rich Diet. Nutrients. 2024 Jun 10;16(12):1821. doi: 10.3390/nu16121821. PMID: 38931176; PMCID: PMC11207032. 
3. Regmi, S., Fu, A. & Luo, K. High Shear Stresses under Exercise Condition Destroy Circulating Tumor Cells in a Microfluidic System. Sci Rep 7, 39975 (2017). https://doi.org/10.1038/srep39975