This is our digest of Dan Go's weekly 4 Minute Fridays newsletter — cutting-edge tips to get lean, boost energy, and live longer.

In this issue:

The cheapest anti-aging supplement no one is taking
A daily food that improves brain health
The moisturizer Dan uses to keep his face young

Dan opens this week on a personal note: he saw a prominent longevity influencer proudly announce he'd finally found "the perfect diet." Dan pushes back — after years of coaching people on nutrition, he's convinced that chasing perfectionism is one of the unhealthiest behaviors out there, and the evidence backs it up. Perfectionism breeds rigidity and a good-food/bad-food mindset, where you're either "being good" or "being bad" depending on what you eat. Sustainability requires the opposite: room for your favorite foods, and a looser relationship with what food means to you. Your diet doesn't have to be perfect for you to get in shape and be at your healthiest.

Sponsor: This issue is brought to you by High Performance Founder Private Coaching — Dan's program helping entrepreneurs with 20+ pounds to lose drop weight and regain energy without giving up favorite foods or living in the gym.

1. The cheapest anti-aging supplement no one is taking

Plenty of people spend fortunes chasing exotic longevity protocols. Researchers have found two amino acids from the bottom shelf that might be outworking most of them: glycine and N-acetylcysteine (NAC) — together, GlyNAC. Both are over the counter, and both cost pennies a dose.

Baylor College of Medicine ran a 16-week randomized, placebo-controlled trial in older adults averaging 71 years old. The GlyNAC group improved across the board — glutathione levels, oxidative stress, mitochondrial function, insulin resistance, inflammation, strength, gait speed, and body fat. The placebo group improved on none of it.

The mechanism: your body builds glutathione, its master antioxidant, but production falls off with age. The bottleneck is two ingredients — both glycine and cysteine run short as you get older. Supply both, and the factory restarts.

GlyNAC isn't a replacement for lifting, protein, and sleep. But for someone already doing those things, over 40, and still watching their inflammatory markers climb, Dan says it's worth testing for 12 weeks.

2. Eat this food to improve your brain health

Eggs have had a rough couple of decades of bad press. Turns out they're one of the healthiest things you can eat — especially for your brain.

Researchers pooled 21 observational studies covering nearly 100,000 people. Eating about one egg a day was linked to a 9% lower risk of cognitive decline compared to eating none.

But the relationship wasn't linear — it was U-shaped. The lowest risk sat right around one egg a day; past that point, the benefit flattened out and then reversed.

Dan's takeaway: we're trained to treat nutrition like a dial — more protein, more fiber, more omega-3s, always more. Eggs are a reminder that a lot of nutrition is a range, not a direction. While many people have been scared away from eating eggs, Dan does the opposite — he's looking to eat more of them as he gets older.

❤️ Dan's favourite thing this week

Dan started moisturizing in his 30s, but — like most guys — he was barely consistent about it. That changed after he met his wife, who has an actual nightly skincare routine with steps, order, and a reason behind each one. Watching her made him realize he'd been treating his face like an afterthought while tracking everything else about his health.

Since taking his skin seriously, people keep asking what he uses. His answer: Wild Roman. At night, he applies the bakuchiol serum first, then the grass-fed beef tallow moisturizer on top.

What sold him was how little is in them — 10 ingredients or fewer, no synthetic fragrance, and the tallow actually absorbs instead of sitting on his face like every other oil-based product he's tried. Since switching, his wife and friends have been complimenting his skin.

Client of the week — Jordan Gray, entrepreneur

Jordan is an entrepreneur and owner of JordanGrayConsulting.com. After his business took off, he gained a lot of weight — stress eating and getting too comfortable. In 6 months of coaching, he dropped 54 lbs (~24.5 kg), improved his bloodwork, and doubled his energy levels. The approach:

Fixed his relationship with food — eliminated snacking and replaced stress eating with outdoor walks
Hit at least 0.8 grams of protein per pound of bodyweight, to keep muscle instead of losing it
Did 3 strength-training sessions a week, then upped it to 4 when he wanted more, while managing recovery
Kept the plan simple and realistic for his busy schedule, with consistent accountability

Dan is proud of how Jordan showed up for the coaching and his health — the next phase is building muscle. Entrepreneurs who want the same can apply for the coaching program.

One quote to finish your week strong

"Asking is a moment's shame. Not asking is a lifetime's shame."

― Japanese Proverb

Something Dan learned from a mentor a long time ago: if you don't ask, the answer is always no. You'd be surprised how much you can accomplish just by asking for what you want.

──

As promised, get healthier in under 4 minutes.

— Dan

When you're ready, here are 3 ways Dan can help:

The Lean Body 90 System — reach your fitness goals on 90 minutes a week, without restrictive diets. 1000+ students.
Private one-on-one coaching for entrepreneurs who want to get lean, boost energy, and get in their best shape.
Sponsor the newsletter and reach 550,644+ subscribers.

References

Kumar P, Liu C, Suliburk J, et al. Supplementing Glycine and N-Acetylcysteine (GlyNAC) in Older Adults Improves Glutathione Deficiency, Oxidative Stress, Mitochondrial Dysfunction, Inflammation, Physical Function, and Aging Hallmarks: A Randomized Clinical Trial. The Journals of Gerontology: Series A. 2023;78(1):75-89.
Liu J, Shen Q, Wang X. Egg Consumption and Cognitive Function: A Systematic Review and Dose-Response Pooled Analysis Exploring Optimal Daily Intake. J Hum Nutr Diet. 2026 Feb;39(1):e70198. doi:10.1111/jhn.70198. PMID: 41492966.

Originally published in Dan Go's 4 Minute Fridays newsletter (July 31, 2026). This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new wellness protocol.

The Cheapest Anti-Aging Supplement No One Is Taking, a Brain-Healthy Food & Dan's Go-To Moisturizer