Welcome to 4 Minute Fridays, my weekly newsletter where I reveal cutting-edge tips to help you get lean, boost energy, and live longer.

In today's issue:

The best carb for fat loss
Do this after your workout to build more muscle
The shirt I wear in all my YouTube videos

──

Today's issue is brought to you by High Performance Founder Private Coaching — the service that helps entrepreneurs and professionals drop weight, lose belly fat, and improve energy levels without restrictive diets or excessive gym time.

Six months ago I started building HeySherpa, a weight loss coaching app trained on 20 years of experience and thousands of clients. It tracks calories, scans food from photos, and gives you coaching support whenever you need it.

Most people don't need more calorie tracking — they need accountability. Over 5,000 people are already on the founding members' waitlist.

1. The Best Carb For Fat Loss

One of my clients came to me convinced he needed to cut carbs again.

He'd done keto before, lost weight, then regained it all once he reintroduced carbs. His conclusion: carbs were the enemy.

I redirected the conversation. Instead of asking whether to eat carbs, I asked him which carbs to eat.

Enter: potato-maxxing.

According to the University of Sydney's Satiety Index, boiled potatoes ranked #1 out of 38 foods tested — scoring more than three times higher in satiety than white bread.

Here's why potatoes are so filling:

High water content — fills your stomach without loading up on calories
Protease inhibitor II — a compound that signals fullness to your brain
Resistant starch — when potatoes are cooled after cooking, some starch converts to resistant starch, which slows digestion and feeds beneficial gut bacteria

A medium boiled potato is roughly 110 calories and keeps you full for hours.

My client stopped cutting carbs. He started choosing the right ones. He lost 27 pounds — and kept them off.

Reference: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675–90. PMID: 7498104.

2. Do This After Your Workout To Build More Muscle

Stop jumping into the ice bath right after lifting.

I know cold plunging is popular. But post-workout cold therapy blunts the anabolic signalling your body needs to build muscle. The inflammation you're trying to suppress is actually part of the repair process.

Instead, try heat.

A Bayesian meta-analysis of six studies found that post-resistance training heat therapy improved muscle growth — modestly but meaningfully.

Here's what heat does for recovery:

Increases blood flow to recovering muscles, delivering oxygen and nutrients faster
Activates heat shock proteins — think of them as a faster cleanup crew after a hard session
Supports cellular-level muscle building processes

Hot tub, sauna, warm bath — pick your tool. Just do it after your workout, not before.

Reference: Hopper A, Coleman M, Piñero A, et al. Feeling the heat: A systematic review with meta-analysis on the effects of post-resistance training thermal therapy on muscular adaptations. SportRxiv. 2026. doi:10.51224/SportRxiv.866.

My Favourite Thing This Week

For the past two years, I've worn the same shirt in almost every YouTube video.

It's from Unbound Merino.

Here's why I love it:

The fit is designed for people who actually strength train — it doesn't bunch up or restrict movement
Merino wool is naturally soft, temperature-regulating, and odour-resistant
No polyester, no pilling, no microplastics

The founder noticed I kept wearing it in my videos and reached out. I paid full price — I just genuinely love the shirt. But he's offering newsletter readers a discount.

Shop Unbound Merino and use code DANGO10 for 10% off →

Client of the Week — Daniel, Business Owner

Daniel is a business owner and father. When he came to me, he wasn't trying to just maintain weight — he wanted to intentionally build the body he'd always wanted.

He lost 23.1 pounds, reached his target weight, and built stronger nutritional foundations around macros and meal timing. All while managing office lunches and family responsibilities.

How he did it:

Created structured nutrition without excessive restriction
Built habits that fit around his work schedule and family life
Focused on consistent training and strategic meal planning

Daniel proved you don't need perfect conditions to get excellent results — you just need a sustainable plan.

One Quote to Finish Your Week Strong

"You can choose courage, or you can choose comfort, but you cannot choose both." — Brené Brown

Staying in your comfort zone feels safe. But it's costing you.

Every day you wait is a day you don't get back. Take action despite the fear. Make decisions that move your life forward.

When You're Ready, Here Are 2 Ways I Can Help

The Lean Body 90 System — A program that helps you hit your fitness goals in 90 minutes a week. Lose weight and build muscle without spending hours in the gym or following restrictive diets. Over 1,000 students enrolled.
Private One-on-One Coaching — For entrepreneurs who want to get lean, boost energy, and reach peak physical condition. Apply to work with me directly.

──

Originally published in Dan Go's 4 Minute Fridays newsletter (June 5, 2026). This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new wellness protocol.

The Best Carb For Fat Loss, Do This After Your Workout To Build More Muscle & The Shirt I Wear In All My YouTube Videos