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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:

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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

Apr 21

This 3 minute breakfast got me to 12% body fat

At 46, I got my abs back and this breakfast is the biggest reason why.

Here's what's in it and why it works:

I call it Glop.

It looks disgusting, tastes great, and the best part is it takes less than 3 minutes to make.

It contains 4 ingredients:

300g low-fat Greek yogurt
1-2 scoops whey protein
1 tbsp psyllium husk
100g frozen fruit

That's 350 calories. 40-60g protein. 10g fiber.

How to make it:

1. Prep this the night before (you'll see why)
2. Put 300g Greek Yogurt into a bowl with 1 scoop whey protein, along with a tablespoon of psyllium husk, and mix
3. Add 100g frozen fruit of choice
4. Put in fridge overnight

Overnight, the psyllium husk expands while the frozen fruit thaws, giving you a hearty breakfast you can eat right out of the fridge.

Read 9 tweets

Dan Go

@CoachDanGo

Apr 18

How accurate are wearables like Apple Watch, Whoop, and Oura?

A researcher compiled 16 studies to find out, and the answer might shock you:

A researcher (username: Kygoapp) on the subreddit QuantifiedSelf compiled the most comprehensive breakdown of wearable accuracy I've seen.

If you want to read the original post you can go here:

Here's what the data actually says:reddit.com/r/QuantifiedSe…

Sleep staging is where most devices fail hardest.

The best independent study (University of Antwerp, 2025) tested 6 devices against clinical polysomnography.

Apple Watch scored highest at κ=0.53. That's "moderate" accuracy.

The worst? Garmin at κ=0.21.

Read 14 tweets

Dan Go

@CoachDanGo

Apr 16

I max dosed psyllium husk but did not expect this.

For the past 28 days, I've maxed out on psyllium husk, taking two tablespoons 3x a day, and it's quietly changed my life.

Here's what it did to my body:

What is psyllium husk?

Psyllium husk is a soluble fiber.

It absorbs water and forms a gel in your gut.

That gel slows digestion, feeds your gut bacteria, and controls how your body handles glucose and cholesterol.

Most people think it's just for constipation. Big mistake.

Here's what the research shows on psyllium husk:

1. 2023 meta-analysis: reduced total cholesterol, blood pressure, and fasting blood sugar
2. 2024 Gastroenterology study: improved gut bacteria, less inflammation, better bowel function
3. Reduced hunger and increased fullness between meals
4. The Lancet: people with the highest fiber intake had 15–30% lower all-cause mortality

Colorectal cancer is now the #1 cancer killer under 50. This makes fiber a necessity.

Read 12 tweets

Dan Go

@CoachDanGo

Apr 11

10 foods that are almost impossible to overeat on a diet:

1. Watermelon

One of the highest volume-to-calorie ratios of any fruit. The water content slows how fast you eat, which gives your brain time to register fullness before you overdo it.

2. Cucumbers

15 calories per 100g.

They're 95% water with a satisfying crunch.

It takes 10 lbs of cucumbers to match the calories in one large order of fries.

3. Celery

14 calories per 100g.

Mostly water with a solid dose of insoluble fiber.

It slows digestion, keeps you full, and adds volume to any meal without adding meaningful calories.

Read 11 tweets

Dan Go

@CoachDanGo

Apr 1

Humans used to walk 16,000–17,000 steps a day.

The average American now walks 3,000–4,000.

Here's what actually happens to your body when you start walking more:

Minutes 2-5:

In the first two to five minutes of walking, especially after a meal, your muscles start pulling sugar from your blood for fuel.

This blunts the blood sugar spike that makes you store fat and crash mid-afternoon.

After 10 minutes:

At 10 minutes in, your immune system activates, and protective cells start circulating through your body.

You start to de-stress your body while activating the areas of the brain known for decision-making and mood.

Read 9 tweets

Dan Go

@CoachDanGo

Mar 28

The world's easiest diet to eliminate visceral fat:

Visceral fat is the fat wrapped around your liver, pancreas, and intestines.

It pumps inflammatory compounds into your bloodstream 24/7.

You can't pinch it. But it's quietly destroying your health.

Here's what most people miss: you can lose weight and still have the same visceral fat.

You can drop 15 pounds, and your DEXA scan shows zero improvement where it matters most.

Cutting calories can help, but alone, they won't fix this.

Read 11 tweets

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