Read time: 3.8 minutes

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:

• 5 steps to reducing "bad" inflammation
• A new sugar alternative that burns belly fat
• The best home gym dumbbells on the planet

Today's issue is brought to you by High Performance Founder Private Coaching.

We help high-achieving entrepreneurs and professionals drop weight, lose the belly, and improve their energy levels without giving up their favorite foods or spending hours in the gym.

If you're an entrepreneur with 20 pounds or more to lose you are sitting on a goldmine of unrealized performance, energy, and confidence.

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Hey friend,

I had a client who couldn't find the time to make his workouts.

Every time he'd try to exercise, there would be something or someone that needed his attention.

His biggest weakness was not working out, and it was significantly affecting his energy and stress levels.

When he came to me he thought he needed to spend hours at the gym, which became a big barrier for him that caused him to avoid going.

He was surprised when I told him that 90 minutes a week is all you need, which is why I created the Lean Body 90.​

When we condensed it to 20-30 minutes a session 3x a week, he was able to build that consistency he was missing.

Look, if you have hours to spend at the gym...good for you. Have at it.

But if you don't, you may want to explore shorter workouts or even microworkouts.

It might be the answer to being more consistent.

That said...

Here Is Your 4 Minute Friday:

1. 5 Steps To Reducing "Bad" Inflammation

Everyone talks about inflammation, but most people don't even know what it is.

Good Inflammation is your body's short-term, immediate response to harm, like a cut or a bacterial invasion. It's also a tool for your body to adapt to lifting weights.

Bad inflammation happens when inflammation becomes chronic, staying longer than necessary and turning from a healer to a troublemaker, which can lead to numerous health issues like heart disease, diabetes, cancer, and autoimmune diseases.

To reduce chronic (or "bad") inflammation, follow these steps:

Step 1 - Eat a Mediterranean Diet: Think of this as the VIP section of diets. It's like a natural anti-inflammatory cocktail, packed with fruits, veggies, nuts, and olive oil. It helps lower those nasty markers of inflammation, like CRP and IL-6, making your body less of a battleground.

Step 2 - Quality Sleep: Skimping on sleep is like leaving your front door open for inflammation to waltz right in. High-quality sleep boosts your immune system, keeping you from getting sick and helping your body fight inflammation like a pro. Click here for a free report on improving the quality of your sleep.
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Step 3 - Oral Care: Your mouth is like the front line of defense. Flossing (or using a Waterpik) and brushing help eliminate gum inflammation, preventing it from spreading and wreaking havoc on the rest of your body.

Step 4 - Healthy Body Fat Levels: Excess body fat, especially visceral fat, is a hotbed for inflammation. You want to get your body fat to a healthy level to avoid preventable diseases.

Step 5 - Avoid Smoking: Smoking is like pouring gasoline on an inflammation fire. Avoiding cigarettes and secondhand smoke reduces your risk of inflammation-related diseases and keeps your body functioning smoothly.

Follow these 5 steps for 90 days straight and watch the inflammation melt away from your body.

2. New Sugar Alternative That Burns Belly Fat

Sugar is like that toxic buddy who entices you into making bad decisions and leaves you feeling like garbage.

But there's a new sweetener that is loads better than sugar called Allulose.

Allulose is like that cool, laid-back friend who has your back. It tastes like sugar but with a fraction of the calories and none of the nasty side effects.

A study published involved 121 humans who were given a placebo (sucralose) and Allulose for 12 weeks.

The study found that the allulose group significantly reduced body fat percentage and body fat mass compared to the placebo group.

When you consume allulose, your blood sugar and insulin remain stable, which prevents a post-meal crash. In addition to reducing fat, it has been shown to protect your liver. Yeah, it's that good.

My personal experience with Allulose has been positive. I've been eating a breakfast bowl with Greek yogurt, berries, and nuts, and it's helped me sweeten my breakfast without affecting my gut.

If you're looking for a new sugar alternative, try allulose. You might be surprised at what you find.

❤️ My Favourite Thing This Week

These have lasted me for the past 4 years. Love my powerblocks.

When the lockdowns occurred in 2020, I was without a gym for the first time in my life.

So I went to the Facebook marketplace and got a pair of Powerblocks.

Since then, I've been using them religiously.

PowerBlocks are like the Swiss Army knife of dumbbells.

Instead of cluttering your space with a ton of different weights, you get one compact set that can adjust to whatever you need. It’s home gym efficiency on steroids.

Plus, they save you from the hassle of constantly buying new weights and, most importantly, they are super durable.

Powerblocks combine the versatility of a full set of dumbbells without sacrificing your living space or spending a fortune.

You can usually find a great deal on these by scouring your local Facebook Marketplace or ponying up and clicking here to buy a new set.

Client Of The Week - Dan Kantor, Entrepreneur

Dan is an entrepreneur who struggled with his weight since starting his business. His goal was to lose the excess weight, drop the belly, and boost his energy levels to reach his full potential.

In one year, we've dropped 54 lbs and got him into his leanest body since college.

Our strategy was to lift weights using progressive overload to keep his metabolism high while losing weight. We ate a high protein nutrient-dense diet that fit his lifestyle and set some routines to fix his sleep habits.

The best part about it is he committed to the plan, trusting the process, and he's reaping the rewards of his new body and life.

​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

If the food and drinks we consumed were telling a message to your body ...what would your body tell you?

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 300,000+ subscribers​ by sponsoring this newsletter.

References

1. Tsigalou C, Konstantinidis T, Paraschaki A, Stavropoulou E, Voidarou C, Bezirtzoglou E. Mediterranean Diet as a Tool to Combat Inflammation and Chronic Diseases. An Overview. Biomedicines. 2020 Jul 8;8(7):201. doi: 10.3390/biomedicines8070201. PMID: 32650619; PMCID: PMC7400632.
2. Dzierzewski JM, Donovan EK, Kay DB, Sannes TS, Bradbrook KE. Sleep Inconsistency and Markers of Inflammation. Front Neurol. 2020 Sep 16;11:1042. doi: 10.3389/fneur.2020.01042. PMID: 33041983; PMCID: PMC7525126.
3. Luo H, Wu B, Kamer AR, Adhikari S, Sloan F, Plassman BL, Tan C, Qi X, Schwartz MD. Oral Health, Diabetes, and Inflammation: Effects of Oral Hygiene Behaviour. Int Dent J. 2022 Aug;72(4):484-490. doi: 10.1016/j.identj.2021.10.001. Epub 2021 Nov 29. PMID: 34857389; PMCID: PMC9259379.
4. Pettersson-Pablo P, Nilsson TK, Breimer LH, Hurtig-Wennlöf A. Body fat percentage is more strongly associated with biomarkers of low-grade inflammation than traditional cardiometabolic risk factors in healthy young adults - the Lifestyle, Biomarkers, and Atherosclerosis study. Scand J Clin Lab Invest. 2019 May;79(3):182-187. doi: 10.1080/00365513.2019.1576219. Epub 2019 Feb 15. PMID: 30767573.
5. Lee J, Taneja V, Vassallo R. Cigarette smoking and inflammation: cellular and molecular mechanisms. J Dent Res. 2012 Feb;91(2):142-9. doi: 10.1177/0022034511421200. Epub 2011 Aug 29. PMID: 21876032; PMCID: PMC3261116. 
6. Han Y, Kwon EY, Yu MK, Lee SJ, Kim HJ, Kim SB, Kim YH, Choi MS. A Preliminary Study for Evaluating the Dose-Dependent Effect of d-Allulose for Fat Mass Reduction in Adult Humans: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2018 Jan 31;10(2):160. doi: 10.3390/nu10020160. PMID: 29385054; PMCID: PMC5852736.