Hey friend,

I was in Vegas doing a quick business workshop.

It's been a long time since I've visited Sin City, and things have changed.

The last time I visited I was a single 30-ish-year-old who optimized his time in Vegas for partying.

Now that I'm in my 40's I don't party anymore and rarely drink. I don't gamble either.

You could say Vegas was a lot different this time around.

It's not so much that Vegas has changed but I have.

As the great Greek philosopher Heraclitus once said,

"No man ever steps in the same river twice, for it's not the same river and he's not the same man"

I still enjoyed Vegas. Just not in the same way as before :)

Here Is Your 4 Minute Friday:

1. How To Burn Fat In Your Sleep

When you think about burning fat in your sleep you may think about a type of exercise or a diet.

But we're starting to find that one of the best things you can do for a lean body is sleep on it. Literally.

Scientists did a study where they made people sleep an extra hour or so each night.

Guess what happened? They ended up accidentally eating less crap. Around 150 fewer calories a day, mostly sugar, which amounts to a pound of fat gone in a month without even trying.

Why? Because when you don't sleep enough, your brain goes full monkey mode. You start craving immediate rewards like a junkie looking for their next fix.

Getting better sleep is like dieting without having to count calories or restrict foods. It gives you more energy and appetite control so you can look and operate at your best.

I've had many issues with sleep in the past, and I know how it can wreck the body. So I created a free guide on the protocols we use to improve our sleep habits.

You can grab it for free here.

2. The Best Oil To Cook With

One of my favorite oils I've started to cook with is Beef Tallow.

Beef tallow is essentially rendered beef fat. Its high smoke point makes it ideal for high-heat cooking methods like frying, roasting, and sautéing.

This means the fat remains stable at high temperatures without breaking down or oxidizing, which helps prevent the formation of harmful compounds.

Second, it's packed with nutrients that are beneficial for the body—vitamins, good fats, and all that jazz. It's like an oily multivitamin but tasty.

Lastly, it makes your food taste like it just won a flavor orgy. Everything gets a little sexier with Tallow.

Now, some health nuts might lose their minds over saturated fat.

But here's the truth: moderation is key. Don't bathe in the stuff, but don't fear it either.

So, next time you cook, try beef tallow. Your taste buds will thank you, even if your cardiologist doesn't.

❤️ My Favourite Thing This Week

 
Every morning, I put water and an ​LMNT pack​ into my bottle, shake it several times, and drink it before anything else hits my system.

Electrolytes are the unsung heroes of hydration and performance for active people.

Minerals—like sodium, potassium, and magnesium—are essential for energy, muscle contractions, nerve function, and fluid balance.

Also, when you sweat, you lose these vital electrolytes, which can lead to cramping, and fatigue leading to decreased mental and physical performance.

I've been using L​MNT for the past 2 years​, and it's had an immense effect on my health and performance.

Drinking it in the morning gives me enough energy to make coffee optional (I still drink it). It's also helped me stop waking up to pee at night due to its ability to release vasopressin.

If you want to upgrade your hydration game and performance, check them out by ​clicking here​.

Client Of The Week: Tony, Founder

Tony is a founder who was making all the money in the world but still struggled with getting rid of his big belly and dealing with low energy levels. He wanted to get rid of the belly and lose weight in a way that fit his lifestyle.

I'm happy to say we dropped 21 lbs in 12 weeks, added some 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 due to his heavy travel schedule.

The biggest unlock for him is that our coaching eliminated most of the decision-making around his workouts and nutrition. We automated much of the process, so he didn't have to think about it.

Are you an entrepreneur who wants to lose fat, gain muscle, and boost energy? Click this link to apply for our coaching program.​ 

One Quote to Finish Your Week Strong

In my experience, there are three levels to learning:

1. Reading a book or a newsletter and not applying what you learn (shallow)
2. Applying the thing you learned to gain experience (deep)
3. Teaching your experiences to others to further learn the lesson (deepest)

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

1. Al Khatib HK et al. "Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short sleepers: a potential strategy for decreasing intake of free sugars? A randomized controlled pilot study." Am J Clin Nutr. 2018 Jan 1;107(1):43-53. PubMed: 29381788.
2. Tasali, E., et al. (2022). Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings: A Randomized Clinical Trial. JAMA Internal Medicine.
3. Greer, S.M., Goldstein, A.N., & Walker, M.P. (2013). The impact of sleep deprivation on food desire in the human brain. Nature Communications.
4. Pjrek E, Friedrich ME, Cambioli L, Dold M, Jäger F, Komorowski A, Lanzenberger R, Kasper S, Winkler D. The Efficacy of Light Therapy in the Treatment of Seasonal Affective Disorder: A Meta-Analysis of Randomized Controlled Trials. Psychother Psychosom. 2020;89(1):17-24. doi: 10.1159/000502891. Epub 2019 Oct 1. PMID: 31574513.
5. van Maanen A, Meijer AM, van der Heijden KB, Oort FJ. The effects of light therapy on sleep problems: A systematic review and meta-analysis. Sleep Med Rev. 2016 Oct;29:52-62. doi: 10.1016/j.smrv.2015.08.009. Epub 2015 Sep 9. PMID: 26606319.
6. Reeves GM, Nijjar GV, Langenberg P, Johnson MA, Khabazghazvini B, Sleemi A, Vaswani D, Lapidus M, Manalai P, Tariq M, Acharya M, Cabassa J, Snitker S, Postolache TT. Improvement in depression scores after 1 hour of light therapy treatment in patients with seasonal affective disorder. J Nerv Ment Dis. 2012 Jan;200(1):51-5. doi: 10.1097/NMD.0b013e31823e56ca. PMID: 22210362; PMCID: PMC5336550.