This is our digest of Dan Go's weekly 4 Minute Fridays newsletter — cutting-edge tips to get lean, boost energy, and live longer.

In this issue:

A 3-minute neck routine that will change your life
The new science of predicting disease before it happens
A video Dan keeps coming back to when he's lost

Dan opens this week with a small, personal observation: while shampooing his hair in the shower, he caught himself scrubbing hard and fast, rushing toward the outcome instead of being in the moment — something he noticed he does with a lot of everyday tasks. He stopped, told himself he had nowhere to be, and let his nervous system slow down. It turned out to be one of the best showers he's taken in a long time. His challenge to readers for the weekend: don't rush through your daily activities — treat them as a form of presence or meditation, and notice how your nervous system responds when you actually give yourself permission to slow down.

Sponsor: This issue is brought to you by High Performance Founder Private Coaching — Dan's program helping entrepreneurs with 20+ pounds to lose drop weight and improve their energy without giving up favorite foods or spending hours in the gym.

1. This 3-minute neck routine will change your life

Most people never think about their neck until something goes wrong — and by then it's already tight, stiff, or locked into a forward position from years of staring at phones and screens.

Dan argues the neck deserves far more respect than it gets. It houses the arteries that feed the brain. It anchors your posture chain from the top down. And when it's restricted, it affects how you breathe, focus, and move.

The fix, per a tweet from Dan that racked up nearly 7,000 likes, doesn't take much: 3 minutes, 6 movements, done anytime — morning, between work sessions, or after a long day at a desk. Hold each one for about 15 seconds:

Neck CARS (Controlled Articular Rotations): slow, full circles that take each joint through its complete range of motion.
Rotations: gentle left and right turns, held briefly at end range.
Flexion/Extension: chin to chest, then look straight up — restores the top-to-bottom range most people have lost.
Lateral stretches: ear toward shoulder on each side, targeting the scalenes and upper traps.
Cell phone stretch: a chin tuck to counteract the forward-head posture most people are stuck in.
"Janet Jacksons": side-to-side lateral glide that resets the midline.

Dan's advice: do the full sequence every morning, between desk sessions, or after work. Three minutes, and your future self will thank you.

2. The new science of predicting disease before it happens

Most people treat blood work as reactive: you get sick, you test, you treat. A new study published in Nature Genetics is challenging that assumption.

Researchers built an AI model called MILTON, trained on data from more than 500,000 people in the UK Biobank. They fed it routine biomarkers — blood chemistry, blood pressure, body measurements, and urine tests — and the model learned to predict over 3,200 diseases across five different ancestry groups.

The most striking part: the prognostic version of the model could flag who was likely to develop a disease up to 10 years before diagnosis. It also outperformed polygenic risk scores, the current gold standard for genetic disease prediction.

In plain terms, Dan says, your routine biomarkers may already be telling a story about your future health that a standard annual check-up misses entirely. That's why he tells clients to go beyond the basic panel and actually track their numbers over time — trends matter more than any single snapshot. Your labs aren't just a report card; they're an early-warning system. Most people just haven't learned how to read them yet.

❤️ Dan's favourite thing this week

Dan's pick this week is a clip of golfer 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."

It's a video Dan says he keeps coming back to whenever he feels lost. One of his core beliefs is that it's important to set a goal and understand why you want it — but once that's done, you have to almost forget about the goal itself and focus entirely on the process. The most important thing about achieving a goal, he argues, isn't the achievement — it's the person you have to become to get there. The only way to stay focused on that is by falling in love with the process itself, rather than fixating on some future outcome that may or may not happen.

Dan describes himself as a goal-driven person who nonetheless gets his fulfillment from the work itself, from the process. If you're a type-A, high-achieving person, he recommends watching the clip — the way Rory thinks about goals, Dan says, is one of the key mindsets not just for achieving them, but for feeling fulfilled along the way.

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, Dan's team helped him drop 21 lbs, add lean muscle, and get his body leaner, stronger, and more energized than it's been in years. The approach:

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 let him eat out without guilt

Dan's takeaway: when you match the right client with the right coach and a clear plan, good things happen. Entrepreneurs who want the same can apply for the coaching program — though Dan notes capacity is almost full, so availability is limited; reply directly if you can't find a slot and he'll see if it's a fit.

One quote to finish your week strong

"There are plenty of difficult obstacles in your path. Don't allow yourself to become one of them."

― Anonymous

A trick Dan uses when he's stuck on a problem: instead of trying to solve the problem, he tries to solve himself. If he keeps running into the same issue over and over, it usually has more to do with how he's handling it than with the problem itself. Fix yourself, and you usually fix the problem.

──

As promised, get healthier in under 4 minutes.

— Dan

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References

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

Originally published in Dan Go's 4 Minute Fridays newsletter (July 24, 2026). This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new wellness protocol.

A 3-Minute Neck Routine, the New Science of Predicting Disease & a Video Dan Keeps Coming Back To