Saw this advice once from u/seoulitude and kept it as a screenshot. Haven’t had a chance to try it yet:
“set the video to 4k60fps > click the telephoto lens and zoom in > tap your subject and lock the focus > lower the exposure / drag the sun dial down > take a video > take the photo”
I trust it. The only time it lets me down is when I risk napping on lunch and don’t wake up when turning it off…