4 Minute Fridays: 7 Anti-Aging Habits Of The Longest-Lived Men In Recorded History, The Video Game That Can Build A Bigger Brain & The Documentary I Can't Stop Thinking About
Sep 18, 2026
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:
- 7 anti-aging habits of the longest-lived men in recorded history
- The video game that can build a bigger brain
- The documentary I can't stop thinking about
Today's issue is brought to you by AG1.
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It's also the rare habit that survived travel, bad weeks, and total loss of routine because it's one scoop, not five different pills I have to remember.
Two years in, it's not a wellness trend for me anymore. It's just what mornings look like now.
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Thank you. Time to get into it. Here's what caught my attention this week.
Here Is Your 4 Minute Friday:
1. 7 Anti-Aging Habits Of the Longest-Living Men In Recorded History
I studied the habits of the longest-living men ever recorded, and 7 things stood out:
1. They ate to 80% fullness. No calorie tracking. No macro counting. Just stopping before they were stuffed. This alone cuts daily calories by 10% to 20% without thinking about it.
2. They never stopped moving. Walking, gardening, climbing hills, working with their hands. Not gym sessions. Just constant movement throughout the day.
3. They kept working long after others retired. Not because they had to. Because they felt useful. They had a role in their family, community, and career well into their 80s and 90s.
4. They had a reason to wake up. The Japanese call this "ikigai". Research suggests a clear sense of purpose can add up to 7 years of life expectancy.
5. They read every day. Reading keeps the brain building new connections instead of losing them. One Yale study followed over 3,600 people and found that book readers had a 20% lower risk of dying over 12 years.
6. They ate early and finished eating early. An early breakfast and an early dinner gave their bodies time to digest and tap into a natural overnight fast.
7. They stayed at a healthy weight. They weren't shredded. They were just lean enough that their bodies weren't fighting inflammation from excess fat every single day.
Think of these less like a to-do list and more like a set of philosophies and practices. The great part is none of them cost money, but they do require care and effort.
2. The Video Game That Can Build A Bigger Brain
Video games have to be one of the most misunderstood activities on the planet. Most people think it turns you into a lazy zombie, but the funny thing is almost every successful founder I met played video games.
Now science is starting to catch up.
A study out of the Max Planck Institute in Berlin had 23 adults play a Nintendo 3D platformer every day while a control group did nothing.
After 2 months, MRI scans showed the gamers had increased gray matter in 3 key areas of the brain: the hippocampus, prefrontal cortex, and cerebellum.
These are the regions responsible for navigation, strategic thinking, working memory, and motor control.
The more the participants played, the more these areas grew.
Recent research backs this up. Gamers consistently test cognitively younger than non-gamers on memory and processing speed tasks.
This doesn't mean you need to game for hours a day. But it does mean that play isn't just a break from productivity. It can be training for your brain.
❤️ My Favourite Thing This Week
One of the most compelling documentaries I watched this year is Unbecoming.
It follows 2 people through a protocol that combines neuroscience, contemplative practice, and a compound now in FDA Phase 3 trials. It features conversations with leading experts from 7 different countries.
I've experimented with this compound under professional supervision and found it illuminating. This documentary captures why in a way I haven't seen before.
It sold out 4 theatres before this. Tuesday, September 22 is the first time it's being shown outside a theatre for the international online premiere.
You can watch Unbecoming here.
Client Of The Week - M, CEO
M is a CEO who wanted to get into the best shape of his life at 62 while improving his energy and overall health.
In just 12 weeks, he dropped 32 lbs, gained 6 lbs of lean mass, increased his energy, and reduced his stress levels—all while maintaining a lifestyle that still allowed him to enjoy his social life.
Here's how we did it:
- Used progressive overload to build and maintain muscle
- Increased his protein intake to support fat loss and recovery
- Built a sustainable plan that worked around his lifestyle
M shows what’s possible at 62 when you combine the right plan, mindset, and accountability. Amazing work, M!
One Quote To Finish Your Week Strong
"If you’re seeing and doing all the same things over and over, your scrapbook looks pretty empty when you take inventory of your life. So we need to do more novel things to start creating more impressions in our scrapbooks, so we don’t feel like the years are flying by.
I mean, you remember every single detail of novel, meaningful experiences. You have no chance to forget them for the rest of your life."
― Michael Easter, From the Comfort Crisis
Neuroscience shows the best way to slow time is to invite more novel experiences. This can be small in the form of taking a new route to work. Or big, like taking a trip to somewhere you've never been.
Routine is great, but it's also good to break the monotony of life with new experiences.
As promised, get healthier in under 4 minutes.
- Dan
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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.