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:

• This 3-minute neck routine will change your life
• The new science of predicting disease before it happens
• A video I keep coming back to when I'm lost

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

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Hey friend,

The other day, I was taking a shower, and as I put shampoo on my hair, I unconsciously found myself scrubbing hard and fast. As I was doing it, I stopped for a second and wondered, “Why am I trying to rush through this?”

I find that I do this for a lot of activities in my life. I’m just trying to get to the outcome as fast as possible, whether it be clean hair, clean teeth, you name it.

During that shower, I told myself,

“Hey, relax, you don’t have anywhere to be. You can just focus right here on taking a shower.”

So I slowed down and gave my nervous system permission to take its time. While it may not be life-changing, that was probably one of the best showers I took in a very long time.

How often is it that we get to allow ourselves to take our time and slow things down? In the world that just keeps on asking for your attention, I’m going to guess not a lot.

My challenge to you over this weekend is to not try to rush through your daily activities, but to take your time with them.

Take them as a form of being present, meditation, or whatever you want to call it, but just slow down.

You might be surprised at how your nervous system reacts as a result of giving yourself permission to do that

Here's what caught my attention this week.

Here is your 4 Minute Friday:

1. This 3 Minute Neck Routine Will Change Your Life

This 3 minute neck drill will change your life.

The neck is one of the most important parts of your body but it gets stiff after long periods of sitting.

Do each of these exercises for 15 seconds, and watch how much better your neck feels afterward. pic.twitter.com/m2sd4NsvQI

— Dan Go (@CoachDanGo) January 30, 2026

Most people never think about their neck until something goes wrong.

And by then, it's already tight, stiff, or locked in a forward position from years of staring at phones and screens.

The neck is more important than most people give it credit for. It houses the arteries that feed your brain. It controls your posture chain from the top down. And when it's restricted, it affects how you breathe, focus, and move.

The fix doesn't take much. 3 minutes, 6 movements. You can do this in the morning, between work sessions, or after a long day at your desk.

Here's the routine (click the link above to watch the video for a visual demo):

1. Neck CARS (Controlled Articular Rotations) -- slow, full circles that take each joint through its complete range of motion.

2. Rotations -- gentle left and right rotations, held briefly at end range.

3. Flexion/Extension -- chin to chest, then look straight up. Restores the top-to-bottom range most people have lost.

4. Lateral Stretches -- ear toward shoulder on each side. Targets the scalenes and upper traps.

5. Cell Phone Stretch -- chin tuck to counteract the forward head position most people are locked in.

6. Janet Jacksons -- named for obvious reasons. Side-to-side lateral glide. Resets midline.

Do these every morning, between desk sessions, or after work. 3 minutes and your future self will thank you.

2. The New Science Of Predicting Disease Before It Happens

Most people think blood work is reactive. You get sick, you test, you treat.

A new study published in Nature Genetics is challenging that.

Researchers built an AI model called MILTON using data from over 500,000 people in the UK Biobank. They fed it routine biomarkers: blood chemistry, blood pressure, body measurements, and urine tests.

The model learned to predict over 3,200 diseases across five different ancestry groups. The coolest part is the prognostic version of the model could flag who was likely to develop a disease up to 10 years before diagnosis (!)

It outperformed polygenic risk scores, which are the current gold standard for genetic disease prediction.

In plain terms, your routine biomarkers may be telling a story about your future health that most standard check-ins miss.

This is why I tell clients to go beyond the basic panel and actually track their numbers over time. Trends matter more than single snapshots.

Your labs aren't just a report card. They're an early warning system. Most people just don't know how to read them yet.

❤️ My Favourite Thing This Week 

Rory McIlroy on the paradox of chasing success.

“I think it would be a pretty unfulfilling pursuit if you’re just chasing records and chasing results…If all you’re thinking about is winning and results, you’re playing the wrong game.”

One of the great paradoxes of performance… pic.twitter.com/Xkg1Pnt4Dc

— Zach Brandon (@MVP_Mindset) July 17, 2026

One of my core beliefs is that it is important to set goals, but once you set the goal and understand why you want it, you must almost forget about it and focus entirely on the process.

The most important thing in achieving a goal is not actually achieving the goal, but the person you have to become as a result of achieving that goal.

The only way you can focus on that is by falling in love with the process. Focus on the outcomes of the actions you are taking, not necessarily on some future event that may or may not happen.

I am a goal-driven individual, but I get my fulfillment from the work I'm doing, from the process.

If you are a type-A, high-achieving person like myself, I recommend watching the video above.

The way Rory thinks about goals is one of the key mindsets not only for achieving them but also for fulfillment as well.

Client Of The Week - Dr. Kreg Boyton, DDS, Entrepreneur

Kreg is a dentist who came in struggling with inconsistent workouts and late-night eating.

He wanted a plan that would help him lose weight without disrupting his busy schedule—or his ability to enjoy a meal out.

In just 12 weeks, we dropped 21 lbs, added lean muscle, and got his body leaner, stronger, and more energized than it’s been in years.

Here’s how we did it:

• Prioritized strength training to build muscle and burn fat
• Created a structured meal schedule to reduce late-night eating
• Increased his protein intake and built a flexible diet plan that allowed him to eat out without guilt

When you match the right client with the right coach and a clear plan, good things happen. Amazing job, Kreg!

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

A little trick that I use when I'm trying to solve a problem is not to try to solve the problem, but to try to solve myself.

If I'm running into a problem over and over, it usually has something to do with the way I'm handling it, as opposed to the problem that is in front of me.

Usually, if you fix yourself, you fix the problem.

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. Garg, M., Karpinski, M., Matelska, D. et al. Disease prediction with multi-omics and biomarkers empowers case–control genetic discoveries in the UK Biobank. Nat Genet 56, 1821–1831 (2024). https://doi.org/10.1038/s41588-024-01898-1
    

 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.