The High Performance Journal

4 Minute Fridays: Exercise Snacks, How Sleep Deprivation Affects The Brain & The Unfortunate Truth About Health Brands

4 minute fridays Apr 21, 2023

4 Minute Fridays

By Dan Go

Today's issue is brought to you by We help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies in a way that supports their busy lifestyle.

Hi friend,

On April 14th my world was changed forever.

Please join me in welcoming Kaia Go to the High Performance community


She came in at 6 pounds and 6 ounces and is as healthy as can be.

Gonna soak this in for a bit. In the meantime...

Here is your 4 Minute Friday:

1. No time for a workout? Try a snack.

No time for a 40-minute exercise session, try exercise snacks instead.

An exercise snack aka. micro workout can be done in as little as 1-15 minutes.

Researchers are starting to discover that these short bouts of exercise are enough to improve your cardiometabolic health ()

Here are 16 different types of exercise snacks you can try out:


The best part is they don't need equipment and can be done while you're doing other enjoyable things like watching Netflix.

Next time you find yourself out of time to do a workout try these instead.

2. How sleep deprivation affects the brain

Since Kaia was born our family has been pretty sleep-deprived.

Being the masochist that I am I wanted to see what this was doing to my brain.

Unfortunately, it's not good.

Scientists in Canada have launched what is set to become the world's largest study of the effects of lack of sleep on the brain.

What you see in the right image is that there is less activity in the frontal and parietal lobes, which are the areas crucial for decision-making, problem-solving, and memory.

The researchers went on to say that we need to make less important decisions when we're deprived of sleep.

So next time you're thinking of buying a house, getting married, or making any other major decision make sure it's on a solid foundation of good sleep.


3. The unfortunate truth about health brands

Most of the health brands you see on the shelves of your favorite stores are bought because of the perception that they are privately owned and operated.

This is false.

The unfortunate truth is that a good number of health brands you see have been bought out by big corporations and sold under the impression that it's still privately owned.

Why does this matter? A few reasons.

The first is that our foods are being controlled by a conglomerate of 10 major food companies. Due to capitalism, these companies prioritize profit over actual health.

The second is that you're given the "illusion of choice". You think you're buying one brand but you're getting another. Bigger brands piggyback on the trust of smaller brands to sell more products.

The normal person doesn't have time to research who's getting bought out. They think they're supporting a small company when their money is really going to big food.

This is not to say that those companies are changing ingredients or adding fillers to their products but, again, who's to say they're not?

Be aware of this the next time you buy a health brand because the unfortunate truth is that they're probably owned by one of the big 10.


Client of the week - Jordan Gray, Founder of

 Jordan is an entrepreneur who gained weight after his business became successful.

In 6 months, we dropped 54 lbs, improved his bloodwork, and doubled his energy levels.

We focused on strength training 3x a week, walking 10k steps a day, eating high protein to help him build muscle, and focusing on getting better sleep.

Now we're onto the optimization portion of his program. Time to level up.

Are you an entrepreneur who wants results like this? 

One Quote to Finish Your Week Strong

"Every meal is a short-term investment in how you feel and perform, a mid-term investment in how you look, and a long-term investment in your freedom from disease."
- Alan Aragon

Investments have more to do with money. They have to do with time, energy, presence with your family and the things you put in your body.

Don't put too much focus on the dollar signs that you lose sight of what's most important.

- Dan


Whenever you’re ready, there are 2 ways I can help you:

1. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape in 2023?

2. If you’re still looking to get lean, I’d recommend starting with an affordable course:

Transform your body with the Lean Body 90 system. This comprehensive course will teach you the system I use to get my clients lean & energetic in 90 days in only 90 minutes a week.

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