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Dan Go

@CoachDanGo

May 30, 2023 • 11 tweets • 4 min read • Read on X

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This 3 minute neck drill will change your life:

The neck is one of the most important parts of your body.

It moves & protects your head while improving overall mobility but it gets stiff after sitting for long periods of time.

This mobility sequence is only 3 minutes.

Do this consistently & it can change your life:

Looking left & right

Push the shoulder blades back then rotate the neck from side to side.

Try to turn your neck until it feels uncomfortable in a stretching type of way.

Do not turn the head so far that the neck snaps or hurts.

Do this for 15 seconds.

Looking up and down

Place two hands on the chest to focus on your neck.

Then, lift your head up to isolate the muscles & ligaments in the neck.

Next, look down.

Do this for 15 seconds.

Lateral neck stretches

Keep your hands on the chest to isolate the neck, then tilt your head by reaching your ear up.

Return the neck to a neutral position & do the same thing on the other side.

Do this for 15 seconds.

Cell phone stretch

Start by sucking in the chin back to make a double chin.

Then move the neck forward again.

Keep doing this motion to increase the forward & backward mobility of the neck.

Do this for 15 seconds.

Janet Jacksons

Start by keeping the eyes looking straight then slide the neck from side to side while keeping your head level.

Use a mirror to see how far you can slide the neck from side to side with the head level.

Do this for 15 seconds.

3 minute healthy neck mobility flow

1) Looking left & right
2) Looking up & down
3) Lateral neck stretch
4) Cell phone stretch
5) Janet jackson

While doing these keep your tongue at the roof of the mouth for proper posture.

@FitFounder

One of the most under looked parts of your body that doesn't get enough attention is your neck.

Use these stretches to keep it healthy & pain free.

If you liked this follow me @FitFounder

RT the tweet below to share this thread with your friends:

https://twitter.com/fitfounder/status/1663531531107815424

Ps. If you liked this thread you'll like my newsletter.

Every week I give tips on how optimize your health and body.

Join 93,000+ subscribers here:

danfounder.com/high-performan…

Here's another stretch that might help:

The Neck Car (controlled articular rotation)

Stand with a tall spine. Rotate the sides of your neck using the instructions in the video.

Start with 3 reps per side.

Your neck & posture will thank you for doing this.

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More from @CoachDanGo

Dan Go

@CoachDanGo

Jun 27

6 foods to eat daily to lose visceral fat:

1. Blueberries

Blueberries are rich in polyphenols and shut down inflammation.

They improve insulin sensitivity and reduce belly fat even without major diet changes.

I toss a handful into the next food every morning.

2. Greek Yogurt (Plain, Unsweetened)

High in protein, loaded with probiotics, and linked to less visceral fat.

It supports gut health, regulates hunger hormones, and protects muscle during fat loss.

I eat 0% fat Greek yogurt daily with berries or protein powder mixed in.

3. Fatty Fish (Salmon, Sardines, Mackerel)

Omega-3 fats reduce abdominal fat, improve insulin sensitivity, and fight inflammation.

Think of it as metabolic medicine disguised as dinner.

Aim to eat wild salmon twice a week and keep canned sardines around for snacks.

Read 7 tweets

Dan Go

@CoachDanGo

Jun 26

Your farts are telling you something about your gut health.

Silent but deadly = bad sign.
Loud but odorless = good sign.

Here's why you should take it seriously:

When your gut bacteria have plenty of fiber to work with, they ferment it.

Fiber fermentation produces carbon dioxide, hydrogen, and methane.

These gases are completely odorless.

As a bonus, fiber fermentation also produces short-chain fatty acids, which are anti-inflammatory and great for your gut.

But when fiber is low and protein is high, something different happens.

Undigested protein reaches your colon, making your bacteria ferment it instead.

Protein fermentation produces hydrogen sulfide and compounds like skatole and indole.

That's the silent but deadly smell. And it's a sign your gut is not happy.

Read 9 tweets

Dan Go

@CoachDanGo

Jun 24

I wore an Apple Watch, Whoop, Oura, and Fitbit Air at the same time for a week.

I expected the data to be similar but did not expect this.

Here's what every wearable owner needs to know:

Note: Nobody paid me to do this. I bought all 4 myself.

Whoop reached out and generously offered a free device after I announced the test, but I declined because free gear can bias the results.

Finding 1: Sleep

All 4 agreed on total sleep within 30 min.

Deep sleep: Apple/Oura said ~47 min.
Fitbit/Whoop said 70-81 min.

That's a 76% variance on an important sleep metric.

That said, someone from the WSJ connected had these devices on during a sleep test and found that the Apple Watch tracked deep sleep most accurately.

Observation: Total sleep is reliable. Deep sleep is a guess.

Read 9 tweets

Dan Go

@CoachDanGo

Jun 16

I'm 46. Here are fat loss cheat codes I wish I knew at 26:

1. Eat the same meals every day. Studies show meal repetition can reduce daily calorie intake by up to 40%. The leanest people I know aren't eating for variety. They're eating on repeat.

2. Take 5g of creatine for the body. 10-15g for the brain. It's safe and helps with strength, muscle retention, mood, and cognition.

3. Stop drinking alcohol. It's empty calories your body burns before fat. Wrecks your sleep & spikes hunger the next day.

4. Use the water weight loss system:

500ml on waking to rehydrate.
500ml before meals to stretch the stomach.
500ml after to keep satiety high.
Don't drink during meals. It speeds up your eating.

5. Eat slowly. Aim for 20-40 chews per bite. Put the phone down. No distractions.

Read 13 tweets

Dan Go

@CoachDanGo

Jun 9

8 walking cheat codes I know at 46 that I wish I knew at 26:

1. Japanese Interval Walking

Alternate 3 min brisk / 3 min slow × 30 min. This HIIT-style walk reduces blood pressure, stroke risk, and boosts VO₂ max while burning fat and improving heart health.

2. Walk on an Incline

Incline walking activates more glutes, hamstrings & core, boosting calorie burn by 50–100% vs flat walking.

Bonus: Uphill is easier on your knees, making it a safe way to strengthen legs & shred fat.

3. Weighted Vest or Rucksack

Adding 5–15% of your bodyweight increases calorie burn 10–30% while building bone density, posture, & core stability.

Studies show weighted walks reduce fat mass faster than bodyweight alone.

Read 9 tweets

Dan Go

@CoachDanGo

Jun 7

Your doctor says your bloodwork is "normal" but that word has probably cost more years of healthy life than any disease.

Normal doesn't mean optimal.

Here are 8 blood markers that predict your future better than your waistline (most doctors don't track #2):

1. HbA1c

This measures your average blood sugar over 2 to 3 months.

Your doctor says under 5.7% is fine. Longevity research says under 5.3%.

Fix it: Cut refined carbs, walk after meals, lift 3x/week, sleep 7 to 9 hours, optional: berberine 500mg 2 to 3x daily.

2. Fasting Insulin

The test most doctors never order.

Normal glucose with high insulin means your pancreas is compensating. You want under 7.

Fix it: 8 to 10 hour eating window, cut liquid calories, 30g+ fiber daily, magnesium before bed.

Read 10 tweets

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