Do This 5-Minute Workout to Boost VO₂ Max by 17%
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:
- Do this 5-minute workout to boost VO₂ max by 17%
- The myth of having a "gluten sensitivity"
- The electrolyte powder I use every day
Today's issue is brought to you by High Performance Founder Private Coaching.
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Hey friend,
Hello from Bangkok.
I'm here on a short mission to collab with a few Thai fitness creators while soaking in the chaos and curry.
While here, I met up with a guy from my mastermind — he used to work undercover for a government agency and now helps entrepreneurs upgrade their mindset.
Before working with anyone, he asks two questions:
- Where do you want to go?
- What's the one thing holding you back?
He's basically applying something we use with our clients, which is the Theory of Constraints, and I talked about it in this video.
It says every system has one main bottleneck limiting progress. Fix that, and everything improves…until the next bottleneck shows up.
When Elon tries to launch a rocket, he's not focused on adding more — he's removing what's in the way.
The same goes for life. Growth isn't always about addition. It's about subtraction.
So ask yourself: What's the one thing constraining me from what I want?
Find it. Remove it.
That's how you unlock the next level.
1. Do This 5-Minute Workout to Boost VO₂ Max By 17%
VO₂ max is your body's ability to use oxygen — one of the best predictors of how long you'll live.
While most people think you need to grind out hours of zone 2 cardio, it turns out you might only need five minutes.
A new meta-analysis found that doing short "exercise snacks" — bursts of moderate-to-vigorous movement lasting five minutes or less — 2 or more times a day can raise your VO₂ max by 5–17%.
The cool part? Those gains came from as little as 5 to 65 minutes of total weekly exercise — up to five times less than current guidelines.
Participants improved aerobic fitness and muscular endurance, especially middle-aged and older adults. Mind you, this study was performed on sedentary people.
Also, these mini workouts didn't change body fat, strength, or cholesterol. For that, you'll still need real training and a solid diet.
If you're strapped for time and you want an easy way to improve heart and lung health, sprinkle a few five-minute squats, stair climbs, or fast walks into your day.
If you are looking for ideas on how to apply this to your life, I did a thread you can access here.
2. The Myth of Being Sensitive to Gluten
Image courtesy of Cambridge.org
A few years ago, I met someone who tried to convince me that I had a gluten sensitivity just because I ate a crouton in the Caesar salad.
The truth is, the vast majority of people are scared of gluten when they shouldn't be.
A new study looked at people who swore they were "gluten sensitive" because their IBS symptoms improved when they cut it out.
Researchers secretly gave them cereal bars — some with gluten, some without — and didn't tell them which was which. The bars looked and tasted identical.
The result? No difference. Their symptoms didn't change whether gluten was in the mix or not. Which means it wasn't the gluten — it was the expectation.
Now, gluten sensitivity isn't total nonsense. A small percentage of people genuinely react to it, and others struggle more with the FODMAPs in wheat (certain carbs that mess with digestion).
But for every person who's truly intolerant, there are about ten more paying extra for gluten-free muffins that taste like chalk.
So, unless you've got celiac disease or a confirmed intolerance, you probably don't need to fear bread. Your stomach's fine — it's your TikTok feed that's sensitive.
My Favourite Thing This Week
For the past two and a half years, I've been taking LMNT in the mornings, and it's changed my life.
The first thing it helped me with was hydration. It has all the essential minerals to ensure that I'm absorbing the water I'm drinking, which allows me to stay hydrated.
The low-key thing it helped me with was avoiding nighttime wake-ups due to peeing.
Electrolytes help your body keep water where it's needed. When they're balanced, your kidneys hold onto water better at night, so you don't have to wake up to pee as often. Too little sodium or potassium makes you lose more water while you sleep.
Each morning, I put one pack into my water bottle along with 15 grams of creatine, and I'm good to go.
I'm a huge fan of LMNT, and they're offering a free sample pack to subscribers of the High Performance Journal (aka You).
You can grab it over at this link.
Client of the Week — Tony, Founder
Tony is a founder who was making all the money in the world but still struggled with getting rid of his big belly and dealing with low energy levels. He wanted to get rid of the belly and lose weight in a way that fit his lifestyle.
I'm happy to say we dropped 21 lbs in 12 weeks, added some muscle, and got his body lean while increasing energy.
We focused on strength training, putting his meals on a schedule of eating, increasing protein intake, and creating a sustainable diet plan due to his heavy travel schedule.
The biggest unlock for him is that our coaching staff eliminated most of the decision-making around his workouts and nutrition. We automated much of the process, so he didn't have to think about 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.
Dan's note: Our capacity is almost full, so availability will be limited. If you can't find a time, reply here, and I'll see if it's a good fit.
One Quote to Finish Your Week Strong
"When you complain, you make yourself a victim. Leave the situation, change the situation, or accept it. All else is madness."
— Eckhart Tolle
A great rule I have in life is never to complain, blame, whine, or make excuses.
Once you eliminate those, all you have left are solutions and ownership.
As promised, get healthier in under 4 minutes.
- Dan
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When you're ready, here are 3 ways I can help:
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The Lean Body 90 System: When you're ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. Stop punishing yourself for hours in the gym and filling your plate with kale. Losing weight and building muscle can be a lot simpler. Join 1000+ students here.
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Private 1-on-1 Coaching: Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching.
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References
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Rodríguez MÁ, Quintana-Cepedal M, Cheval B, et al. Effect of exercise snacks on fitness and cardiometabolic health in physically inactive individuals: systematic review and meta-analysis. British Journal of Sports Medicine. Published Online First: 07 October 2025. doi: 10.1136/bjsports-2025-110027
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Seiler CL, Rueda GH, Miranda PM, et al. Effect of gluten and wheat on symptoms and behaviours in adults with irritable bowel syndrome: a single-centre, randomised, double-blind, sham-controlled crossover trial. Lancet Gastroenterol Hepatol. 2025 Sep;10(9):794-805. doi: 10.1016/S2468-1253(25)00090-1. PMID: 40706614.
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Rubin RT, Poland RE, Gouin PR, Tower BB. Secretion of hormones influencing water and electrolyte balance during sleep in normal adult men. Psychosom Med. 1978;40(1):44–59. PMID: 202988.
Originally published in Dan Go's 4 Minute Fridays newsletter (October 24, 2025). This content is for informational purposes only and is not medical advice.