The High Performance Journal - December 16th, 2025

In 2025, I am proud to say I got in my best shape at the ripe age of 46.

Bloodwork is immaculate. Biological age is 10 years younger. I'm lifting heavier than I did in my 20s. I'm doing some form of exercise every day. I'm sprinting again. Even my vision got better (more on this later).

And I did this without injecting GLP-1s, TRT, or peptides.

Each year, I look at my health as something I can upgrade and elevate. Some things worked and some things didn't.

So in today's newsletter, I want to share with you my top health lessons of 2025.

Buckle up, as some of this might surprise you.

You ready? Let's go 🔥

10 Powerful Health Lessons From 2025

Hi. My name is Dan, and I'm here to help you reach your full potential :)

Lesson 1: The You 2.0 Roadmap

Health is the ultimate upgrade. And the biggest mistake I see people making is treating it like a one-level game.

Most people get stuck trying to lose fat. Or even worse, they try to tackle everything at once and burn out. Health doesn’t work like that. There are levels to this.

That’s why I built the You 2.0 Roadmap.

Level 1: Metabolic Foundation: This is where everything starts. Healthy body fat levels. Clean blood markers. Stable blood sugar. Without this, every other upgrade is unstable and eventually collapses.

Level 2: Lean Mass Armor: This is where you build muscle as protection. By adding muscle, you're improving strength, insulin sensitivity, metabolism, joint health, and long-term quality of life. You get stronger. You move better. As a bonus, you look great naked.

Level 3: The Mitochondrial Engine: This is where energy changes. VO₂ max, cardiovascular fitness, lung capacity, heart health, oxygen delivery. You feel energized. Your brain gets more oxygen. Longevity improves dramatically.

Level 4: Recovery Optimization: Sleep. Hormones. Circadian rhythms. Stress. Light. Environment. This is where your body stops fighting itself and starts running efficiently.

Level 5: High Performance Mastery: This is integration. Body, mind, and spirit working together so peak health becomes automatic and a part of who you are.

What I’ve learned is this: progress happens fastest when you specialize in each level before moving up, then integrate them into lesson #10.

Lesson 2: Red Light Therapy For Mitochondria, Vision, And Appetite Regulation

I started using red light therapy with one specific goal:

My night vision was getting worse. Reading small text in low light was becoming hard. I was close to buying reading glasses.

Instead, I tested red light therapy first. For 15 minutes a day, I'd stand in front of an RLT device, eyes closed. After a few weeks, my night vision improved noticeably. I could read small text again without strain.

A side effect that surprised me: My appetite felt… quieter. I felt the volume turn down on the food noise. I could go longer between meals without thinking about munching on something.

There’s emerging research on red light improving mitochondrial function, retinal health, and even appetite regulation through circadian signaling.

I’m still watching the data, but my personal results were enough to keep it in my routine.

Lesson 3: Living The Non-Wearable Lifestyle

Early in my Vietnam trip, my Apple Watch broke during a surf session. I had no backup. No ring. No tracker. Just a cheap Casio watch I've had since 2019.

At first, it felt strange. Then it felt freeing.

I’ve worn every wearable you can think of. Oura. Whoop. Garmin. Apple Watch. They were useful. They taught me patterns. But there’s a point where data becomes a crutch.

Living without a wearable forced me to listen to my body again. How I actually felt. When I needed rest. When I had energy.

I already had the data. Now it was time to trust instinct.

I’m not anti-wearable forever. I’m just stepping back. Health is meant to be lived, not constantly quantified.

Lesson 4: The 2S Strength Training Method

As I’ve gotten older, my body has responded better to less volume and more intent. That’s why I’ve been running the 2S Strength Training Method for the past year.

Two sets per exercise. Full-body workouts. Three minutes of rest. Each set is taken to about one rep shy of failure.

Because you only have two sets, you bring intensity. There’s no holding back for extra volume. The result has been better muscle gains, healthier joints, and less wear and tear.

I’ve run this for 365 days straight. My physique improved. My recovery improved. Most importantly, I'm having fun.

More is not better. Better is better.

Lesson 5: Your Body Needs Systems

Goals without systems are just wishes.

Your body thrives on routine. When you train at the same time, you signal performance. When you sleep and wake consistently, you signal recovery. When you eat in rhythm, hunger regulates itself.

The body is a system. Once you understand that, health stops being a grind and starts being automatic.

In 2025, I doubled down on building systems instead of chasing motivation. Motivation fades. Systems compound.

Lesson 6: The AI Health Co-Pilot

AI didn’t make me healthier. Using it to challenge my thinking did.

I’ve been using AI as a sparring partner, and it's been great for testing assumptions and spotting blind spots. But it hallucinates often. The most frustrating part is that it confidently gets things wrong 😑

I've found the real power comes when AI is paired with data, metrics, self-awareness, and human coaching.

I've been so inspired to the point where I’m building my own personal AI Health Coach.

One trained on individual data and 20+ years of health coaching experience. No hallucinations. Real feedback loops.

It will help track calories, macros, create recipes, give sound advice, and make food decisions easier and automatic. It's like having me in your pocket, telling you what to eat.

Going to test it on myself first, then my clients. Keep you posted on the progress.

Lesson 7: Psychedelics and Longevity

This is a sensitive topic, but it matters.

With trusted professionals, psychedelics have helped me elevate my thinking, release old emotional baggage, and move forward more clearly.

Now we’re seeing early research suggesting they may support longevity indirectly by reducing stress, depression, and chronic inflammation.

Of all people, Bryan Johnson is starting to ​see benefits​ from the result in his brain temporarily becoming more youthful and flexible.

All this suggests that psychedelics may enhance longevity by restoring neuroplasticity, curiosity, and emotional well-being.

That said, these are powerful compounds with real risks. I do not recommend them casually. This is something to approach carefully, with legitimate guidance.

I’m watching the research closely. The potential is real. Keep an eye out.

Lesson 8: Air Fryers Make Healthy Eating Easy

Air fryers were a revelation in 2025.

Steaks. Chicken. Veggies. Reheated sourdough. Even chicken nuggets for the kids. Healthy food became fast and delicious.

The key is avoiding Teflon coatings. Get a non-toxic model, and healthy eating becomes frictionless. Talked about it in my ​last newsletter here​.

Consistency beats perfection. Tools that make healthy eating easy win every time, making the air fryer a no-brainer.

Lesson 9: Fix Your Light Exposure

Light might be the most underrated health lever.

In 2025, I got serious about sunlight, red light (lesson #2), and indoor lighting. Morning sun when possible. Use incandescent lights at home instead of harsh LEDs. Dim lighting at night.

Most people don't understand the impact of staying indoors and being under artificial light. Studies are showing that it impacts how we sleep, our mood, and even our insulin sensitivity

My health principle is to fix what you experience every day. Water. Food. Light. Get those right, and health becomes much easier.

If you want to learn more, see the above interview of Andrew Huberman and Dr. Glen Jeffery.

Lesson 10: Identity First Transformation

in 2025, I got away from the logistics of transformation.

Yes, I still tracked my calories and my macros and my workouts, but the thing I emphasized most was my identity. I was acting from the person that I was becoming.

Chances are you already know what to eat, how to work out, and how to do all that stuff. It's not the information that holds you back; it's the identity.

My number one question before taking an action: What would Dan Go 2.0 do?

How most people approach transformation: If I do the thing enough times, I become the person, which is nice, but doesn't work.

How we approach transformation in the ​High Performance Academy​: We work on identity and use actions as evidence that we are becoming that person.

Calories and workouts matter. But none of it matters if the right identity is not set in place.

With it, your health goals become automatic. Without it, you spin your wheels forever.

The Final Word

2025 reminded me that health is not about doing more.

It’s about doing the right things and becoming the kind of person those behaviors belong to.

Each year is an opportunity for a new upgrade, and I can't wait to see what another year of lessons brings.

Which one hit the hardest for you? Reply back. I'd love to know.

Onward and upward. 🚀

- Dan

When you're ready, here are 2 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

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.