4 Minute Fridays: The Longevity Factor That Beats Your Genes, The Skin Supplement That Actually Works & A Fruit I Eat On A Daily Basis
Jan 02, 2026
What's In Store For Today:
- The longevity factor that beats your genes
- The skin supplement that actually works
- A fruit I eat on a daily basis
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Hey friend,
Happy New Year! Welcome to 2026.
I'm spending my final days here in Vietnam, and I'm soaking up every bit of surf that I can get.
The new year is upon us, and that means there is immense motivation to get after your goals. I talked about it in my previous newsletter over here on how to plan. If you haven't done that yet, please do.
One thing I like to do is set a word for the year.
Once you do the plan, ask yourself,
"What would be the best word to signify what I intend to do this year?"
When things get hard, always go back to that word to bring you back to the present.
I'm ready to start 2026. Are you?
Here Is Your 4 Minute Friday:
1. The Longevity Factor That Beats Your Genes
For 85 years, Harvard tracked hundreds of people from college into their 80s to answer one question:
What actually predicts a long, healthy life? The answer wasn't cholesterol, family history, or even IQ. It was the quality of their close relationships at age 50.
People with warm, dependable connections were healthier at 80 than those with high cholesterol but bad marriages. Loneliness increased early death risk as much as smoking.
The most influential factor on how long you live is strong relationships because this lowers chronic stress, which reduces inflammation, protects your heart, and slows cognitive decline.
But the key is it's not how many friends you have. It's how reliable they are. Toxic or conflict-heavy relationships offered zero protection.
So in 2026, treat close relationships like a health behavior. A few solid bonds aren't just nice to have. They're as protective as sleep, movement, and not smoking.
If you want more simple tips on improving your intimate relationship. I recommend joining my friend Jordan Gray's newsletter, as he speaks to this theme in a grounded and helpful way. You can sign up for it at the link over here.
2. The Skin Supplement That Actually Works
The other day, I was having a conversation with a family friend who wanted to improve their skin health.
The first things that came out of her mouth were which moisturizers to use, but I had to give her a dose of reality:
Skin health is about your gut and the food you eat.
A new study had people eat two kiwis daily for eight weeks, delivering about 250 mg of vitamin C total. Researchers found density increased by about 50%, which is a direct marker of stronger collagen and structural protein.
The people who started with lower vitamin C levels saw the biggest gains.
Two kiwis. Every day. That's it.
No cream, no serum, no twelve-step routine. Just consistent vitamin C intake feeds your skin the raw material it needs to rebuild itself.
So if you don't mind me, I'm headed to the grocery store to buy the fruit below.
❤️ My Favourite Thing This Week
I'm a huge fan of fruits. Mangoes are my favorite. A close second might have to be kiwis, specifically Zespri kiwis.
The reason I love them so much is that regular kiwis are hairy by nature, and Zespri kiwis are less "hairy" by nature.
The great thing is they're both very high in vitamin C content.
In fact, Zespri kiwis are higher in Vitamin C than the classic green kiwis that are sold generically.
Also, because I'm able to eat the skin, I have more dietary fiber than if I ate the green ones (the hair kinda grosses me out).
You can find these in most grocery stores in the West. I have no affiliation with them. I just love their kiwis.
Client Of The Week - David Miller, Entrepreneur
David is an entrepreneur who struggled with unhealthy eating habits and drinking alcohol.
In just 4 months, he’s dropped 33 lbs, gotten rid of his gut, and completely kicked his alcohol habit. But the real win? His entire life has changed, not just his body.
By committing to healthy eating and regular exercise, David has cleared his brain fog, boosted his energy, and created space for new business opportunities and increased income.
Here's how we did it:
- Replaced alcohol and late-night snacks with nourishing, high-protein meals
- Built a consistent workout routine focused on strength and simplicity
- Focused on mindset and momentum, not perfection
David didn’t just transform his body, he unlocked a new level in life. Incredible work, David!
One Quote To Finish Your Week Strong
“He stopped because it was hard. It required discipline, dedication, and hours and hours of time. Everyone stopped. I didn't stop.”
― Michael Ovitz
Food for thought: What would happen if you went after your goals this year and didn't stop when it got harder?
As promised, get healthier in under 4 minutes.
- Dan
Ps. Are you a business owner looking to drop the weight and get your body lean, healthy, and energetic? We just opened up spots for our next High Performance Academy coaching program.
Click below to apply 👇🏼
Click Here To Apply For Coaching
References
- https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
- Improved Human Skin Vitamin C Levels and Skin Function after Dietary Intake of Kiwifruit: A High-Vitamin-C FoodPullar, Juliet M. et al.Journal of Investigative Dermatology, Volume 0, Issue 0
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.