4 Minute Fridays: Take This Cheap Supplement For Faster Fat Loss And Muscle Gain, Bad News For Slow Walkers & My Best Podcast I've Done Yet
Mar 28, 2025
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:
- Take this cheap supplement for faster fat loss and muscle gain
- Bad news for slow walkers
- My favorite podcast interview
Today's issue is brought to you by ​High Performance Founder Private Coaching​.
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Hey friend,
The person who motivated me to get in shape was not an Instagram model or a fitness trainer. It was my dad.
Up until his 40s, he used to neglect his body until one day he said, "Enough is enough".
He started going to the gym at 6 am every day without fail.
I saw him do this for 2 years and get his body into great shape until I decided to join him.
He never told me to workout or to eat well.
I followed his lead because he was my first example of what good health should look like.
If your children adopted your habits, would you be proud or scared?
The fact is, our kids won't do what we say. They'll do what they see.
That said...
Here Is Your 4 Minute Friday:
1. Take This Cheap Supplement For Faster Fat Loss And Muscle Gain
Your body is like a bank where every bite you take is a deposit of calories.
Now you'd want those calories to go towards building muscle (investing in high-yield assets), but many times they get dumped straight into your fat savings account which let's be honest has already too much in it.
This is where vitamin D comes in.
Think of it like your body's financial advisor, helping you invest those calories into muscle, then or them as fat.
Also, after working with clients and seeing hundreds of blood panels, I've found that up to 90% of people are deficient in Vitamin D.
Vitamin D helps dial down a hormone called Myostatin. Think of it as the fun place for muscle growth. When Myostatin is high, your muscles go to jail. When it's low, your muscles are free to grow.
Vitamin D also boosts leptin, which helps you control your appetite.
This also might explain why you mysteriously gain weight in the winter and lean out a bit in the summer. It’s not just the holiday cookies—it’s the dip in your vitamin D levels thanks to less sun exposure.
So, if your goals include losing fat, gaining muscle, or just not feeling like a sluggish lump—get your vitamin D in check.
2. Bad News For Slow Walkers
Your walking speed might be a better predictor of aging than your cholesterol levels. Seriously.
Researchers tracked over 1,000 New Zealanders born in the early '70s and followed them through midlife. What they found was kind of mind-blowing—and slightly terrifying.
People who walked slower? They showed signs of cognitive decline, smaller brain volume, and more white matter “uh-ohs” (aka hyperintensities—fancy talk for brain wear and tear).
A separate study backed it up: older adults with slower walking speeds had a higher risk of developing dementia.
On the flip side, a brisk walking pace—think 100 steps per minute or about 3.5 mph on a treadmill—has been shown to be a biomarker for slower aging.
Why? Because moving faster requires strength, balance, coordination, and a functioning nervous system that hasn’t totally checked out.
So the next time you lace up those sneakers and go for a “relaxing stroll,” try timing yourself.
If you’re clocking in under that 100-steps-per-minute mark, maybe pick up the pace.
Your brain—and your future 90-year-old self—will thank you.
❤️ My Favourite Thing This Week
Alright, so just a bit of shameless self-promotion, this was one of my favorite podcast interviews that I've done to date.
The podcast was with ​Codie Sanchez on the Big Deal Podcast​. And in this interview we talked about the systems that I use to help our clients get lean and optimize their bodies.
I also go into my journey from being a complete degenerate to teaching millions of people around the world about health and fitness
And along the way I give the most underrated but often overlooked step to not only losing the weight but keeping it off.
I hope you enjoy this interview as much as I enjoy doing it.
Click here to watch the full episode.​
Client Of The Week - Henry, Entrepreneur
Henry is an entrepreneur who struggles with low energy and a beer belly. He wanted to get in shape to improve his health, boost his energy levels, and become a 2.0 version of himself.
In 12 weeks, we lost 34 pounds and 7 inches from his waistline, and his energy levels are through the roof!
Here's How We Did It:
- We traded cardio sessions for strength training to build muscle and boost metabolism.
- We automated his diet from hyper-processed foods to single-ingredient, nutrient-dense sources.
- Slowly but surely we changed his mindset to craving exercise and eating healthy foods.
The best part is he's feeling more confident in himself and is enjoying his newfound energy levels.
One Quote To Finish Your Week Strong
"Above all, don't lie to yourself. The man who lies to himself and listens to his own lie comes to a point that he cannot distinguish the truth within him, or around him, and so loses all respect for himself and for others."
― Fyodor Dostoevsky, The Brothers Karamazov
Men lie, women lie, but the one person you should never deceive is yourself.
As promised, get healthier in under 4 minutes.
- Dan
Ps. ​This is my face​ when I'm walking behind a slow walker in downtown Toronto.
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 400,000+ subscribers​ by sponsoring this newsletter.
References
- Rasmussen LJH, Caspi A, Ambler A, et al. Association of neurocognitive and physical function with gait speed in midlife. JAMA Network Open. 2019;2(10):1913123. doi:10.1001/jamanetworkopen.2019.13123
- Roizen J, Long C, Casella A, Nguyen M, Danahy L, Seiler C, Lei M, Mark J. High dose dietary vitamin D allocates surplus calories to muscle and growth instead of fat via modulation of myostatin and leptin signaling. Res Sq [Preprint]. 2024 May 8:rs.3.rs-4202165. doi: 10.21203/rs.3.rs-4202165/v1. PMID: 38766160; PMCID: PMC11100886.
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.