What's In Store For Today:

• Stop tracking VO2 max (track this instead)
• What happens when you stop taking Ozempic
• I drink this every morning for nutrient insurance

Today's issue is brought to you by ​High Performance Founder Private Coaching​.

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Hey friend,

Hello from China. My family and I are here to celebrate my dad's 80th birthday.

Before meeting him in his home province of Xiamen, I got to hit the first surf resort in China.

And I gotta tell you, this thing was magical. At the click of a button, you get perfect waves of every level. Here's a pic of me doing my best Kelly Slater impression:

The older I get, the more I believe everyone needs at least one hobby that makes no sense to anyone else. Something that speaks only to you, pulls you fully into the present, and makes you feel alive.

For me, it's surfing. What's yours?

Here's what caught my attention this week.

Here Is Your 4 Minute Friday:

1. Stop Tracking VO2 Max (Track This Instead)

Image courtesy of ​https://stevemagness.substack.com/p/longevity-and-vo2max-does-it-actually​ 

If you've been on the internet, you've seen how obsessed everyone is with VO2 max. But what if I told you that we're measuring the wrong thing?

VO2 max tells you the size of your engine. But the studies people cite when they talk about it? Most of them didn't measure VO2 max at all.

They measured performance.

The major studies linking fitness to longevity, including research on 750,000 veterans and another on 120,000 individuals, used peak speed and incline on a treadmill.

Most research never tracked V02 max. They tracked performance. And this is actually good news.

It means you don't need a lab, a mask, or an expensive wearable estimate. You just need to get fitter and track it in ways that are free and accessible.

Run a hard mile. Do a 5k. If you're on a bike, test yourself with a 3 miler. Pick something primarily aerobic and see if it gets easier over time.

This is not to say V02 max doesn't matter, but it's a piece rather than the whole pie.

If you want to go deeper into this rabbit hole, I highly recommend reading Steve Magness' article on this topic. You can check it out ​over here​.

2. What Happens When You Stop Taking Ozempic

Ozempic is a hot topic ​and for good reason.

On one hand, you have a weight loss drug that actually works. On the other hand, it's still a medication that comes with a cost.

A new meta-analysis of 37 studies found that people who quit GLP-1 drugs like Ozempic regain all the weight they lost within 1.7 years on average. Every cardiometabolic risk factor climbs back to baseline. Most end up right where they started.

The drug isn't the problem. It does exactly what it's supposed to do: kill your appetite, create a calorie deficit, drop the weight.

The problem is what's not happening underneath.

When you're eating a fraction of your normal calories but not prioritizing protein or nutrients, you're essentially on a crash diet. This leads to muscle loss, nutrient deficiencies, and no foundation to sustain anything once the drug is gone. And then you have ​Ozempic face​.

For most people, they're stuck with 2 options: Stay on the drug long term or accept they will be the same weight forever.

Or they have a third option: Do ​this protocol​ and learn to taper off GLP-1's in a healthy way.

❤️ My Favourite Thing This Week

AG1​ has been part of my morning routine for 3 years, and I'm not stopping anytime soon.

Spring shifts everything: schedule, travel, sleep. And that stuff hits harder than people think. Digestion, energy, balance. It all gets thrown off.

One scoop a day keeps me anchored as I'm getting a multivitamin, probiotics, superfoods, and antioxidants, all in one shot.

Btw, it's not magical. Think of it as nutritional insurance for the days your diet isn't perfect. The part that sold me is that ​AG1​ is backed by 4 gold-standard clinical trials.

Also, I know the CEO of AG1, Kat Cole, and for every subscriber of the HPJ, they get a free welcome kit containing a canister, flavor sampler, and a year's supply of Vitamin D3+K2 with their first purchase.

Grab it at the ​link over here​.

Client Of The Week - Todd, CEO

Todd is a CEO who came in wanting to lose 20 lbs and get rid of his stubborn belly fat.

For years, he struggled with staying consistent in his nutrition, especially balancing family life with healthy eating. What he wanted most was a simple, holistic plan built around nutrition, routine building, and workouts, with accountability to keep him moving forward no matter what obstacles came up.

In just 4 months, Todd has dropped 25 lbs, added lean muscle, and is in his best shape since college. He’s even starting to see his abs again!

Here’s how we did it:

• Focused on flexible nutrition that worked for both solo meals and family dinners
• Built consistent, strength-focused workouts
• Designed sustainable routines that boosted his energy without overwhelming his schedule

The result? Todd’s not only leaner and stronger, but he’s more energized, more confident, and proof that lasting results come from building habits that fit real life. Amazing work, Todd!

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

One Quote To Finish Your Week Strong

Your job, if you choose to accept it, is to find a hobby. It should pull you to do it. It should make no sense to anyone else but only you.

As promised, get healthier in under 4 minutes.

- Dan

When you're ready, here are 2 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.

References

1. Kokkinos P, Faselis C, Samuel IBH, Pittaras A, Doumas M, Murphy R, Heimall MS, Sui X, Zhang J, Myers J. Cardiorespiratory Fitness and Mortality Risk Across the Spectra of Age, Race, and Sex. J Am Coll Cardiol. 2022 Aug 9;80(6):598-609. doi: 10.1016/j.jacc.2022.05.031. PMID: 35926933. 
2. Foulkes S, Hewitt D, Skow R, Dover D, Kaul P, La Gerche A, Haykowsky M. Outrunning the grim reaper: longevity of the first 200 sub-4 min mile male runners. Br J Sports Med. 2024 Jun 20;58(13):717-721. doi: 10.1136/bjsports-2024-108386. PMID: 38729629.
3. Weight regain after cessation of medication for weight management: systematic review and meta-analysis, Sam West, Jadine Scragg, Paul Aveyard, Jason L Oke, Lia Willis, Stella J P Haffner, Heather Knight, Danni Wang, Sarah Morrow, Laura Heath, Susan A Jebb, Dimitrios A Koutoukidis
   
   

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.