4 Minute Fridays: Eat these 4 foods for a healthier gut, muscle building snacks & how to lose weight using your mind.
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Read this on Dango.co Welcome to 4 Minute Fridays, my weekly newsletter where I reveal cutting-edge tips to optimize your health and body. What's in store for today:
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There's a question I get asked in this newsletter and on social media often that I wanted to address with you: Dan, I want to lose weight, but don't know what stops me from getting started. In that question lies the inherent problem itself. When people want something, whether it be losing weight or a new job, the focus is too much on the outcome and not enough on showing up. Want to lose weight? Stop focusing on the weight loss and start going to the gym. Want a new job? Stop focusing on the new job and start focusing on meeting as many people, networking, and putting yourself out there. What stops most people from getting what they want is simply not showing up and taking action. You can't win anything if you don't show up to the arena. Whatever you want is on the other side of showing up. Full stop. Nothing else matters. That needs to be the focus before anything else or else you'll keep spinning your wheels gathering more information and going nowhere. The information you need will be found when you commit to simply showing up. Once you've done that you can analyze and optimize. Remember that nothing happens unless you show up. Make that the one thing and you'll be surprised at what you can accomplish. That being said... Here is your 4 Minute Friday:1. The 4 best foods for a healthy gutWe all know that gut health is important. What you may not know is that there are a variety of foods that lead to having a healthy gut. There are 4 in particular you should be aware of: The first is probiotic-rich foods like kim chi that can help fill your gut with healthy bacteria (1). The second is prebiotic foods like kiwi's that help feed the healthy bacteria from the probiotic foods (2). The third is amino acid-rich foods like milk or eggs can help soothe and strengthen the barrier of your gut (3). Finally, if you consume polyphenol-rich foods like blueberries and raspberries it can help fight off bad bacteria in the gut (4). Combine all 4 of these into your nutrition and you're on track to building a healthy gut. Which ones are you currently eating? Which ones do you need to add? Reply back to this email. I'd love to know. 2. Try out these muscle-building snacksHere's the situation: You're strapped for time but don't want to lose any progress you've made in the gym. Try a muscle-building snack. This is a spin-off of the concept of exercise snacks (5), which can transfer nicely into your training. Instead of doing an hour in the gym, you can split up some of the work throughout the day to get the adequate volume for building muscle. Examples of Muscle Building Snacks
Again, this is a great strategy for someone who is pressed for time and still wants to make gains (7). 3. How to lose weight using your mindOne of the best strategies to lose weight is using the mind to control the body. A study was done on overweight people that resulted in a 5x increase in weight loss compared to talk therapy using a technique called Functional Imagery Training (FIT) (6). In addition, users of FIT lost 4.3cm more around their waist circumference in six months -- and continued to lose weight after the intervention had finished. Functional Imagery Training is an intervention that uses tools like visualization to train your inner game of getting lean. Here's what the lead researcher on how they trained their subjects: "We started with taking people through an exercise about a lemon. We asked them to imagine seeing it, touching it, juicing it, drinking the juice and juice accidently squirting in their eye, to emphasize how emotional and tight to our physical sensations imagery is.
From there we are able to encourage them to fully imagine and embrace their own goals. Not just 'imagine how good it would be to lose weight' but, for example, 'what would losing weight enable you to do that you can't do now?
What would that look / sound / smell like?', and encourage them to use all of their senses.
This similar to what we do with our private coaching clients and we have an entire module dedicated to the mental side of fat loss in our Lean Body 90 program. I'm a firm believer that visualization of both the goal and process is powerful when done in conjunction with your actions. As with training the body, you must train your mind and this is a great way to do it. Client of the week - Danika, EntrepreneurDanika is an entrepreneur who struggled with emotional eating, low energy and needed to make a change. In 12 weeks, she lost 21 lbs, dropped 4 inches from her waist, and went down 2 dress sizes. She's at her lowest weight since high school, her energy levels have doubled, and she now feels more confident in her body than ever before. Here's how we did it:
I'm proud of our work together and proud of Danika for transforming her health! One Quote to Finish Your Week Strong“Start where you are. Use what you have. Do what you can.”
— Arthur Ashe
You'll find more motivation starting from where you are than waiting for the perfect conditions. Have a great weekend! - Dan When you're ready, here is 1 way I can help: 1. Promote yourself to 218,926+ subscribers by sponsoring this newsletter.
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