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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:

• The 10-second at-home test that predicts how long you live
• An underrated sleep supplement most people aren't taking
• The best health purchase I've made in 2026

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

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Hey friend,

"I'm doing everything right, but I can't lose the weight"

This is what someone said to me on a recent call. They were overweight, with around 25-30 lbs of fat to lose, and said he was eating "a healthy diet".

Trying to be as empathetic as I could, I told him,

"If you're doing the right things and not getting the result you want, is it fair to say you're doing the wrong things?"

And this is something I noticed a lot with myself and just human beings in general.

By its definition, if something is not working and is not helping us get the result that we want, then we are not doing the right things, or maybe doing the right things in the wrong way. That's what's leading to our absence of results.

When we say that we are doing the right things (even when we aren't), we relieve the pressure off of ourselves because there must be something wrong with us when it's likely an issue with the system they're running.

If there's anything I know about transformation, being in this space for about 20 years, it's that radical honesty and awareness are the first steps to change.

If we can't admit that something we're doing is not working, you are going to run into the same problem over and over.

The fix is never in defending what you're already doing. It's in questioning it.

Here's what caught my attention this week.

Here is your 4 Minute Friday:

1. The 10-Second At-Home Test That Predicts How Long You'll Live

Dan Go @CoachDanGo Take this 60 second Harvard test to see how old you really are. It's called the Old Man Test. Stand barefoot. Lift one foot. Put on a sock, then a shoe, tie it. Foot never touches the ground. Switch sides. As you age, balance becomes the canary in the coal mine. The good news 12:55 PM • May 1, 2026 112 Retweets 1344 Likes Read 64 replies

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If you're reading this, I want you to do something for me, and it's only going to take 10 seconds:

Stand on one leg and balance.

A 2022 study in the British Journal of Sports Medicine tracked 1,700 adults aged 51 to 75 over seven years.

Those who could not hold a single-leg stance for 10 seconds had an 84% higher risk of dying from any cause.

Balance is more than just falling. It reflects your nervous system, muscular coordination, joint health, and inner ear function, and how well they work together.
​
Unlike cardio or strength, balance tends to hold steady until your mid-50s, and then it drops really fast. If you struggled with this test, start training it.

• Start balancing on one leg while brushing your teeth.
• Add single-leg exercises to your workouts.
• As you progress, close your eyes to make it a little bit harder.

While maintaining muscle and strength is important, what might matter more is something that you can't see: your balance.

Note: If you want to take this test a step further, do the 60-second Harvard test that's in the post above and see if you can pass.

2. One Of The Most Underrated Supplements For Your Sleep and Skin

Glycine is an amino acid your body produces on its own, but here's the problem: Your body doesn't make enough.

Especially after 40, your body's demand for glycine outpaces its ability to produce it.

When you take 3 grams of glycine before bed, it activates receptors in your brain's master clock that trigger a drop in core body temperature.

That temperature drop is the same signal your body uses to initiate deep sleep. It's not a sedative. It's not knocking you out. It's working with your biology, not against it.

Glycine is also the primary building block of collagen. 1/3 of every collagen molecule is glycine. That means your skin, your tendons, your joints, your arteries depend on having enough glycine to keep rebuilding.

On top of that, glycine is one of 3 amino acids your body needs to produce glutathione, which is your master antioxidant. The one that protects your cells from oxidative damage and keeps your liver running clean.

Now the best part about it is the side-effect profile is basically nothing. Some people report more vivid dreams, but that's about it.

3 grams taken an hour before bed. This is one of the easiest wins in supplementation.

Also, if you want a free guide on the supplements we recommend to clients, you can grab it here.

❤️ My Favourite Thing this Week

One of the most important health purchases I made this year was getting a sauna.

While saunas are considered healthy, here's something most people don't consider:

A sauna is a box that heats up to extreme temperatures. If the materials inside use cheap glues, stains, or plywood, those chemicals release volatile organic compounds (VOCs) as the heat rises. You're sitting in there breathing deeply, thinking you're detoxing, while potentially inhaling the very toxins you're trying to avoid.

After doing extensive research, I landed on getting a Heavenly Heat Sauna.

Heavenly Heat builds their saunas without any of that. No glues, no plywood, no synthetic materials. Every unit is independently tested for zero off-gassing, even under high heat.

What I love about mine is the combination design. It lets me switch between far infrared and a traditional Finnish stone heater depending on what I need that day.

I've used it every day for the past 30 days, and simply knowing that I'm breathing in clean air makes a world of difference

I know the owners personally, so I got you an extra 6% off sitewide, on top of any sales or promos they're running. Click here to check it out.

Client Of The Week - Jimmy, Entrepreneur

Jimmy is an entrepreneur who struggled with stress eating and not having a plan or a routine to follow.

In 12 weeks, we lost 33 lbs and started to see his abs. As a result, his energy and confidence skyrocketed.

Here's how we did it:

• Find out why he was stress-eating, then create a plan to overcome it
• Heavy lifting inside the gym with daily walks
• A focus on systems over discipline
• Tennis every single week is his enjoyable way to do cardio

Jimmy is now crushing life, business & health all at the same time, and he's loving it.

​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

The little choices you make may seem small, but they're actually big.

There are these little pockets in life where we can push forward and finish, or we can let up and be lazy. It's a choice, and one that will is dictate how we respond to the world around us.

As promised, get healthier in under 4 minutes.

- Dan

When you're ready, here is 1 way I can help:

1. Promote yourself to 550,644+ subscribers​ by sponsoring this newsletter.

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

References

1. Araujo CG, de Souza E Silva CG, Laukkanen JA, Fiatarone Singh M, Kunutsor SK, Myers J, Franca JF, Castro CL. Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. Br J Sports Med. 2022 Sep;56(17):975-980. doi: 10.1136/bjsports-2021-105360. Epub 2022 Jun 21. PMID: 35728834.
2. Bannai et al., 2012. "The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers." Frontiers in Neurology. And the earlier Yamadera et al.
3. Meléndez-Hevia et al., 2009. "A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis." Journal of Biosciences.
4. Sekhar et al., 2011. "Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation." American Journal of Clinical Nutrition

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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