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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:

• How to improve V02 max by 44% in 12 weeks
• The Attia grip strength test
• The best travel daypack on the planet

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Hey friend,

A client I was mentoring once asked me, “Why do most people fail?”

I told him, “Because they think they’re living in reality. But they’re actually living in THEIR reality.”

Every one of us walks around seeing the world through our own filter. This filter is shaped by our parents, friends, culture, and childhood. It’s like wearing tinted glasses you didn’t know you had on.

The problem is, if you think your current view is reality, you stop questioning it. You stop realizing that you can change the lens.

The truth is, when you shift the way you see things, the things you see begin to change.

If you start believing you’re capable of more, you start acting like someone who is. Your behavior follows your beliefs.

So if you want to change your results, start by changing your vocabulary, your thoughts, and your internal story.

Because the world doesn’t change first, you do.

That said...

Here is your 4 Minute Friday:

1. How to improve V02 max by 44% in 12 weeks

Back in 1981, researchers tested a brutal VO₂ max method called the Hickson Protocol:

For 10 weeks, participants trained six days a week:

• 3 days of 40-minute all-out runs
• 3 days of 6 x 5-minute bike intervals at max effort.

The results were insane, with up to 44% increases in VO₂ max.

The problem? Everyone hated it. Most wanted to quit before it ended. One guy tried to keep going after the study, but lasted only three weeks.

I’m not sharing this so you go torture yourself with an 80s experiment.

Author Steve Magness made a great point in an IG post, stating that studies like this can look sexy in a vacuum. But they’re done under perfect conditions—labs, supervision, and a finish line.

In real life, progress only lasts as long as your consistency does. That’s the real cheat code.

So before copying a study routine, ask yourself: “Could I actually do this as part of my regular routine?” If not, it’s not a program. It’s punishment.

2. The Attia Grip Strength Test

Did you know there is a simple test that will show how well you'll function after the age of 60?

It's called the Attia Grip Strength Test:

• Men should hang from a bar for 2 minutes, and farmer carry their bodyweight for 1 minute
• Women aim for a 90-second hang and carry three-quarters of their bodyweight

Grip strength isn’t just about forearms.

It’s one of the best predictors of long-term health, being linked to better heart function, lower inflammation, and slower aging. Weaker grip? Higher disease risk and faster decline.

These tests don’t just measure strength, they test your coordination, core stability, and real-world resilience.

So skip the fancy trackers. Grab a bar, pick something heavy up, and see how long you can hold on. Your grip might be the real-life aging test that matters.

❤️ My Favourite Thing this Week

In a previous newsletter, I mentioned that I am a bit of a connoisseur when it comes to backpacks.

I travel every couple of months, usually with my family, and this is hands down the best day collapsible daypack I’ve found.

It’s the Nomatic Navigator Collapsible Backpack.

What I love about it is how small it folds up. It barely takes up space in your luggage, but when you unfold it, it works just like a full-sized backpack.

I use it for gym trips, zoo days with my daughters, or exploring new cities. It’s light, sturdy, and somehow fits everything I need without feeling bulky.

If you travel often, I recommend grabbing one. You can check it out here.

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

If you change the way you look at things, the things you look at change.

As promised, get healthier in under 4 minutes.

- Dan

PS: I’m starting a new Lean Body Mastery group for October.

If you are an entrepreneur who has 15 or more pounds to lose … you may be surprised to see what can happen :)

If you have 20 or more pounds to lose… you’re literally sitting on a gold mine of high performance.

In the group, I’ll get to work with you one-on-one to lose weight without spending hours in the gym or giving up your favorite foods.

I have an amazing collection of case studies from entrepreneurs from dozens of different industries… and I’d love to work with you.

Just reply to this email and put “COACH” in the subject line, and I’ll get you all the details.

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Refer High Performing Friends Have friends who'd love the High Performance newsletter too? Give them your unique referral link (below) to get access to special training bonuses and rewards. [RH_REFLINK GOES HERE] Facebook Twitter Linkedin Email PS: You have referred [RH_TOTREF GOES HERE] people so far

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References

1. VO₂ Max Study: Hickson Protocol

Hickson, R.C., Rosenkoetter, M.A. (1981). Reduced training frequencies and maintenance of increased aerobic power. Med Sci Sports Exerc. 1981;13(1):13-6. PMID: 7219129.

2. Grip strength is a biomarker for overall health and predicts mortality, morbidity, and disability risk:

Bohannon RW. Grip Strength: An Indispensable Biomarker For Older Adults. Clin Interv Aging. 2019 Sep 30;14:1681-1691. doi: 10.2147/CIA.S194543. PMID: 31686788; PMCID: PMC6778477.

3. Grip strength is a marker for aging and reflects biological rather than just chronological aging:

Kemala Sari N, Stepvia S, Ilyas MF, Setiati S, Harimurti K, Fitriana I. Handgrip strength as a potential indicator of aging: insights from its association with aging-related laboratory parameters. Front Med (Lausanne). 2025 Jan 29;12:1491584. doi: 10.3389/fmed.2025.1491584. PMID: 39944493; PMCID: PMC11814436.

4. Lower grip strength is independently associated with higher cardiovascular disease risk:

Leong DP, Teo KK, Rangarajan S, et al. Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. Lancet. 2015 Jul 18;386(9990):266-73. doi: 10.1016/S0140-6736(14)62000-6. PMID: 25982160.

5. Lower grip strength is associated with higher levels of inflammation:

Dodds RM, Sayer AA. Grip strength and inflammatory biomarker profiles in very old adults. Age Ageing. 2017 Nov 1;46(6):976-982. doi: 10.1093/ageing/afx117. PMID: 28541423.

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.

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