4 Minute Fridays: Eat This At Lunch To Burn More Fat, A Great Supplement To Reduce Stress & The Best Workout Music On The Planet
Nov 15, 2024
Read time: 3.7 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:
- Eat this lunch to burn fat
- One supplement to reduce stress
- The best workout music on the planet
Today's issue is brought to you by the Lean Body 90 Program.
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Hey friend,
At the start of 2024, I decided to create at least one YouTube video a week.
While standing in front of a camera seems simple it was anything but.
A big thing I struggled with was the time it took to create each video. I'd have to get the camera set up and the lighting right. Not to mention creating the script.
Each video was time-consuming and definitely not my favorite part of the process.
So I decided to fix the most important thing: The environment
With the help of Kevin Shen and the Dream Studios team, I created an evergreen environment.
Dan Go (@FitFounder) has gained over 1 million followers.
— Kevin Shen - We Design Video Studios 🎥✨ (@theKevinShen) November 11, 2024
Check out his new YouTube studio! 😎
Now he can make top-quality videos anytime he wants 🔥
In a world where showing up is everything, having a setup that lets you record in seconds is a true superpower.
Follow Dan for… pic.twitter.com/hccKcPd8TP
Now it's easy. I just have to push a couple of buttons, and voilà, I'm making a video. There's zero set-up time, and the videos look way better than before.
Sometimes, when you find a task hard to do, it's not about relying on willpower.
Look at your environment. See if there are ways to set it up to make the behavior easier to perform.
James Clear once said that,
"Environment is the invisible hand that shapes human behavior."
What can you change in your environment to make your goals easier to achieve?
Here Is Your 4 Minute Friday:
1. Eat This Lunch To Burn Fat
Could this be the best lunch on the planet for fat loss? Perhaps.
Scientists wanted to see how different lunches affect our bodies when we exercise later in the day.
They had people eat 3 different kinds of lunches:
- Protein and little carbs (meat and veggies)
- Carbs and little protein
- No lunch at all.
Then, a few hours after lunch, the people rode exercise bikes for an hour.
They found that people who ate a high-protein or no lunch burned more fat during exercise than the carb group. It also made people feel less hungry, which made them eat less food at dinner.
This should come as no surprise as protein is great for your hormones and feelings of fullness.
That being said, what's for lunch today?
2. The Best Supplement To Battle Stress
If you deal with stress regularly, you may want to read this:
Scientists reviewed 12 different studies involving 1,002 people aged 25 to 48.
They found that taking Ashwagandha supplements significantly reduced both anxiety and stress compared to taking a placebo (fake pill).
The study also showed that different amounts of Ashwagandha had different effects:
- For anxiety, doses up to 12,000 mg per day were helpful
- For stress, 300-600 mg per day worked best.
Hold your horses, though.
The researchers noted that the evidence isn't strong enough yet, and more high-quality studies are needed to be sure about how well Ashwagandha works for anxiety and stress.
As with all things, remember that supplements can change your life, but we want to set them upon a foundation of good lifestyle habits.
❤️ My Favourite Thing This Week
As I've gotten older, I become more aware of the idea that the words we take in become our realities.
I've been on a quest to find the right music to listen to especially when I'm working out.
Enter Akira the Don and Meaningwave.
Akira and I became fast friends when I interviewed him for a podcast. He used to be a DJ in Hollywood but he left that life to make music that mattered to him.
Meaningwave combines philosophy over a hypnotic energetic beat. He takes the great speeches and turns them into works of art.
The video above is the song I've had on repeat over my last few gym sessions.
He has thousands of hours of different philosophers so take your pick.
Want to give it a listen? Here are his links on Spotify, Apple Music, and YouTube.
Client Of The Week: Michael Bobo, Entrepreneur
Michael is an entrepreneur who struggled with stubborn fat and eating out way too much.
He wanted to get rid of the belly, increase his energy levels, and look great with his shirt off.
The coolest thing about this transformation is that Michael only dropped a total of 3 total off his body (!)
Here's how we did it:
- We started with an initial fat loss phase where we had him drop 20 lbs of fat.
- We followed up that phase by doing a "lean bulk", which I talked about in this article over here. We wanted to add muscle to his body so we could increase his metabolism and make him look more aesthetic.
- We limited fat gain while he built muscle by eating high-quality foods along with matching his protein intake to his body weight.
Michael did the smart thing by not stopping at the fat loss phase. By adding muscle to his body we added quality years and a faster metabolism while building an amazing physique at the ripe age of 55 (woo hoo!)
One Quote To Finish Your Week Strong
"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers, you cannot be successful or happy."
- Norman Vincent Peale
I don't know one successful person on the planet who didn't have a delusional belief in themselves and their ability to achieve great things.
Have a great week!
Founder, Dan Go Fitness Coaching ← if you want to transform your body, check this out
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 350,000+ subscribers by sponsoring this newsletter.
References
- Slater T, Mode WJA, Bonnard LC, Sweeney C, Funnell MP, Smith HA, Hough J, James RM, Varley I, Sale C, Betts JA, James LJ, Clayton DJ. Substituting carbohydrates at lunch for added protein increases fat oxidation during subsequent exercise in healthy males. J Clin Endocrinol Metab. 2024 Apr 13:dgae237. doi: 10.1210/clinem/dgae237. Epub ahead of print. PMID: 38609167.
- Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598. Epub 2022 Aug 25. PMID: 36017529.