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:

New fasting method shrinks 33% more visceral fat
The #1 predictor of health at age 80
The "healthiest" tablet on the planet

Today's issue is brought to you by David Protein.

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Hey friend,

If you're reading this, thank you.

Thank you for subscribing, for spending time with my words, for trusting me enough to try my products and services, and even for following me along on social.

Attention is the rarest currency today, and I'm grateful you've given me yours.

Some days you'll nod along, other days you'll push back, and that's exactly how it should be.

Either way, I appreciate you for showing up.

1. New Fasting Method Shrinks 33% More Visceral Fat

Could intermittent fasting and strategic protein intake be your weapon to eliminate visceral fat?

A new 9-week trial found that pairing intermittent fasting with high protein beats plain calorie restriction for fat loss.

Researchers split 41 adults with obesity into two groups: intermittent fasting with protein pacing (IF-P) vs. standard calorie restriction (CR). Both ate the same calories and did similar workouts.

The results weren't even close:

Weight loss: 9% vs. 5%
Fat loss: 16% vs. 9%
Belly fat: 33% vs. 14%
Muscle: better preserved in IF-P
Hunger: much lower than CR

The reason why it worked is that packing protein into eating windows preserved muscle, curbed hunger, and made fasting easier.

The crazy thing about this study is that people eliminated more visceral fat by eating the same calories, but just using different timing.

I have talked about visceral fat here and here. One of the things I pair up with visceral fat elimination is protein intake.

It's going to be one of the best ways to help you preserve muscle mass, which will help you preserve metabolism.

Dan Note: One thing I should mention about this study is that it was funded by Isagenix, which is a supplement company. This doesn't necessarily devalue the study, it's just something that needs to be noted.

2. The #1 Predictor of Health at Age 80

Here's a link to the OG article on the Harvard Gazette

The #1 predictor of health is not exercise or diet or even your sleep...it's the quality of your relationships.

In 1938, Harvard researchers began following a group of young men.

80 years later, their study offers a simple but profound lesson: the quality of your relationships shapes your health more than cholesterol, blood pressure, or smoking.

At age 50, those with strong, supportive connections lived longer, had less disease, and even reported less pain.

Great relationships lower inflammation and stress hormones. Isolation ramps them up. Loneliness, on the other hand, is as damaging as smoking one pack of cigarettes a day.

We often think health is built in the gym or at the doctor's office. But this study suggests the real work starts in our homes, friendships, and communities.

Your job after reading this is to reach out to a friend you haven't talked to in a long time.

Not only will you rekindle your relationship, but you might just be helping yourself live longer.

My Favourite Thing This Week

I've mentioned this before, but the Daylight tablet has been a game-changer for my family and me.

For me, it cuts out blue light and overstimulating colors, which helps me focus and actually use screens less. I don't get that dopamine spike I do from an iPad.

My daughter uses it too.

In fact, I've split tested having her on an iPad and on a Daylight.

When she's on the iPad, I see more tantrums and stronger emotions. In the Daylight, she's noticeably calmer.

For the record, I paid for the Daylight myself and have no affiliation. I'm just a big fan.

In today's screen-saturated world, anything that reduces addiction triggers helps us reclaim control of our minds.

If you want to try it, check out the link here.

Client of the Week — Kevin Hyam, Engineer

Kevin is a busy professional and dad who wanted more energy, sharper focus, and better health, but didn't know where to start.

In just a few months, he's down 32.5 lbs, lost over 3 inches off his waist, and feels like a brand-new version of himself. He's now running his fastest 100m time since high school (14.2s), keeping up effortlessly with his 4-year-old, and showing up daily with clearer focus and sharper mental energy.

Here's how we did it:

Prioritized consistent, strength-based workouts tailored to his lifestyle
Built simple, sustainable nutrition habits
Focused on sleep, recovery, and reducing overall stress load

The results? A 6-year reduction in metabolic age, a body that moves with power, and a mindset that's locked in.

Amazing work, Kevin!

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

Dan note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit.

One Quote to Finish Your Week Strong

"Quite often the first-order consequences are the temptations that cost us what we really want, and sometimes they are the barriers that stand in our way."

— Ray Dalio

When you are making an important decision (or even a small one), take 30 seconds to think about the second and third-order consequences of making that decision.

Doing this ahead will save you headaches in the future.

As promised, get healthier in under 4 minutes.

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When you're ready, here are 3 ways I can help:

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References

Arciero PJ, Poe M, Mohr AE, Ives SJ, Arciero A, Sweazea KL, Gumpricht E, Arciero KM. Intermittent fasting and protein pacing are superior to caloric restriction for weight and visceral fat loss. First published: 27 December 2022. https://doi.org/10.1002/oby.23660
Karakose S, Luchetti M, Ledermann T, Stephan Y, Terracciano A, Sutin AR. Appl Psychol Health Well Being. 2025 Feb;17(1):e12627. doi: 10.1111/aphw.12627. PMID: 39545372

Originally published in Dan Go's 4 Minute Fridays newsletter (September 12, 2025). This content is for informational purposes only and is not medical advice.