4 Minute Fridays: The 6 Numbers That Predict How Long You Live, The Mental Health Cost Of Skipping Breakfast & The Breakfast I Eat Every Day
Dec 26, 2025
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:
- The 6 numbers that predict how long you live
- The mental health cost of skipping breakfast
- The breakfast I eat every day
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Hey friend,
Something I've started doing since the beginning of 2025 is carrying around a totem.
A totem is a small item that you keep in your pocket, and they're used for many reasons. The reason I use it is to remind myself of a mantra that I say every single time that I touch the totem.
Now, I'm not going to tell you what the mantra is, but I will tell you the benefit I've gained from doing this, which is that anytime my mind has drifted away from the direction I want it to go, I touch the totem and it brings me back.
Think of it like riding a bike. If you're going down the street and there is an obstacle in your path, what most people would do is look in the direction of where they want to go and go around the obstacle.
But in life, what do most people do? An obstacle comes, and they can't think of anything but the obstacle.
Your mind is a servo mechanism that relies upon giving it the right directions, and that means using commands and your thoughts to push yourself in the direction you want to go.
So if you find this interesting, try it out for 21 days and set a mantra that will have you moving and focusing on the direction you want to go. You never know. It might change your year.
That said...
Here Is Your 4 Minute Friday:
1. The 6 Numbers That Actually Predict How Long You'll Live
The longevity space is obsessed with drugs and supplements that promise to reverse aging: Rapamycin, metformin, NAD boosters, senolytics. The list goes on.
A new review just crushed that entire narrative.
Researchers analyzed decades of anti-aging research and found that none of these compounds have proven benefits in long-term human trials. Even worse, many carry real risks: immune suppression, metabolic problems, and even cancer.
Meanwhile, the biomarkers that actually predict how long you'll live? They're not molecular. They're functional.
- VO2 max (cardio)
- Grip strength (function)
- Heart rate variability and RMR (stress)
- Visceral fat percentage (body comp)
- Fat-free mass index, aka FFMI (muscle)
- And sleep efficiency (recovery)
When I talk to clients, I remind them that one number tells you almost nothing. But these six together? They give you a composite view of your physiological reserve.
Think of it like a dashboard, not a speedometer. You need the whole picture to know if the engine is actually running well.
2. The Mental Health Cost Of Skipping Breakfast
A new meta-analysis of nearly 400,000 people found something most of us overlook: Skipping breakfast is linked to worse mental health.
People who regularly skip breakfast had 39% higher odds of depression, 55% higher odds of psychological distress, and 23% higher odds of stress compared to breakfast eaters.
For adolescents, the anxiety link was even stronger: 51% higher odds if they skipped breakfast.
Now, this doesn't mean skipping breakfast causes depression. It's observational, so we can't rule out reverse causation (depressed people may skip breakfast more) or other confounding factors.
But here's what I see with new clients: people who skip breakfast often lack structure. It's also out of alignment with their circadian rhythms, which can lead to irregular eating patterns and poor blood sugar regulation throughout the day.
Eating breakfast isn't magic. But consistent eating, especially early in the day, anchors your circadian rhythm and stabilizes energy and mood.
If your mental health is struggling, start with the basics: eat breakfast.
If you're looking for good breakfast recipes, check out the post below. It's what I eat every day.
❤️ My Favourite Thing This Week
The best breakfast on the planet has to be Greek Yogurt, protein powder, and blueberries.
— Dan Go (@CoachDanGo) December 12, 2025
Greek yogurt is great for the gut.
Protein powder regulates appetite and improves muscle.
Blueberries are fibrous and contain antioxidants to lower inflammation.
Eat this every morning… pic.twitter.com/GRz2jmBOsQ
Let me introduce you to the breakfast I eat every day, especially on my way to cutting down to my lowest body fat without using GLP-1s, peptides, or TRT.
It's Greek yogurt, blueberries, whey protein powder, and psyllium husk. I call it my "Metabolic Breakfast" for all the reasons listed in the post.
Something I like to do is prepare this the night before, putting the psyllium husk in there.
By the time I get it in the morning, the psyllium husk has expanded, making this a hearty meal to start my day.
If you're looking for breakfast ideas, look no further. This one is delicious and quite healthy.
Client Of The Week - Zach Barnhill, Entrepreneur
Zach is an entrepreneur who used to struggle with weekend overeating and staying on a consistent routine.
His goal was clear: lean down, build muscle, and boost his energy without overhauling his entire life.
In just 4 months, he’s down 17.4 lbs, has more energy, and for the first time since college, he’s starting to see his abs again.
Here's how we did it:
- Made high-quality, prepped meals automatic and consistent
- Combined strength training with a high-protein diet and daily walking
- Planned for social events and travel, so he always had a clear plan
Zach didn’t chase perfection, he built a system that fit his life. Amazing work, Zach!
One Quote To Finish Your Week Strong
“The longer I live, the more uninformed I feel. Only the young have an explanation for everything.”
— Isabel Allende
Something I like to tell myself over and over again is that I still have a lot to learn.
This helps me keep humble and also gets me excited knowing that there's so much out there that I have yet to find out.
As promised, get healthier in under 4 minutes.
- 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.
References
- Furrer R, Handschin C. Biomarkers of aging: from molecules and surrogates to physiology and function. Physiol Rev. 2025 Jul 1;105(3):1609-1694. doi: 10.1152/physrev.00045.2024. Epub 2025 Mar 20. PMID: 40111763; PMCID: PMC7617729.
- Zahedi H, Djalalinia S, Sadeghi O, Zare Garizi F, Asayesh H, Payab M, Zarei M, Qorbani M. Breakfast consumption and mental health: a systematic review and meta-analysis of observational studies. Nutr Neurosci. 2022 Jun;25(6):1250-1264. doi: 10.1080/1028415X.2020.1853411. Epub 2020 Dec 14. PMID: 33314992.
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.