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Dan Go

@FitFounder

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.

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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 @FitFounder

Dan Go

@FitFounder

Sep 13

I'm 45.

Here are massive red flags I wish I knew in my 20's:

1. Having a big belly. It's a sign of high levels of visceral fat. It wrecks hormones and reduces blood flow to the brain, making you dumber.

2. Sleeping less than 6 hours a day. Long-term sleep deprivation leads to fat gain, lower cognitive function, and eventual disease.

3. Thinking that anything in your 20s is "too late". This belief will stop you from doing some cool shit.

4. Ignoring your environment. Your friends, the people you follow on social media, and anything you have in your life influence your mindset.

5. Bleeding gums. Sign of gum disease. Long-term use can lead to horrible dental health and an increased risk of heart disease, inflammation, and even cognitive decline.

Read 12 tweets

Dan Go

@FitFounder

Sep 9

French people eat bread, cheese, wine, and pastries.

Despite this, they have one of the lowest obesity rates in the Western world.

Here are 9 reasons why French people are staying slim while everyone else is getting fat:

1. Cultural portion control

In France, “small” is normal.

Coffee cups are tiny, sandwiches aren’t a footlong, and meals aren’t supersized.

Smaller portions mean fewer calories without feeling deprived.

2. Structured meal times

The French eat 3 proper meals a day:

Breakfast, lunch, and dinner.

Snacking is rare and discouraged.

Eating at this rhythm stabilizes appetite and prevents constant grazing.

Read 10 tweets

Dan Go

@FitFounder

Sep 6

I'm 45.

But I look and feel 35.

Here are 5 foods I’m eating to look younger and feel like I’m 10 years younger:

Food #1 - Collagen Boosters

Eggs, grapefruit, pumpkin seeds, and bone broth.

Collagen is “Nature’s Botox.” It keeps skin firm, joints flexible, and bones strong.

After 30, your body makes less. These foods help bring the bounce back.

Food #2 - Antioxidant Powerhouses

Swiss chard, pomegranates, blueberries, grapes.

Free radicals are like tiny burglars that damage your cells.

Antioxidants act like security guards—protecting skin, preventing wrinkles, and slowing aging.

Read 9 tweets

Dan Go

@FitFounder

Sep 2

Most people obsess over weight.

But the real predictors of disease, aging, and early death are hidden in your blood.

Here are 8 lab tests that predict your future better than your waistline: 👇

Test #1 – Complete Blood Count (CBC)

Measures: red/white blood cells, platelets, hemoglobin.

It uncovers anemia, infection, immune status & even cancer risk.

Think of it as checking the fluids in your car. If it's too high or too low, the system breaks down.

Test #2 – Hemoglobin A1C

Your 2–3 month blood sugar report card.

High A1C = higher odds of diabetes, heart issues, kidney failure.

This test shows how your metabolism has been performing for months, not just today.

Read 10 tweets

Dan Go

@FitFounder

Aug 30

Visceral fat is the most dangerous type of fat.

If you want to remove it, it's not enough to count calories and lose weight. You must eat the right foods.

Scientists just discovered a diet that burns up to 2–3x more visceral fat than traditional diets.

Here’s how 👇

Visceral fat = the fat around your organs.

It’s metabolically active and releases inflammatory cytokines that:

· Damage your heart
· Raise diabetes risk
· Accelerate Alzheimer’s & certain types of cancer

It can also shrink areas of the brain responsible for memory & mood.

The worst part?

You can drop pounds on the scale and still have the same amount of visceral fat choking your organs.

That’s why food quality matters more than food quantity.

Read 10 tweets

Dan Go

@FitFounder

Aug 27

The easiest way to burn more fat at the gym:

Add a 10-minute walk after weights.

Here's why 👇

Lifting Stimulates Fat Burning Hormones

After a lift, you trigger the release of hormones like:

1. Growth hormone
2. Catecholamines
3. Glucagon

These hormones mobilize fat from storage and increase its availability in your bloodstream to be used as fuel.

Walking After Strength Training

Walking at a conversational pace (aka. zone 2) primarily uses fat as its fuel source, especially if insulin is low after lifting.

Taking a walk right after strength training lets the body oxidize the mobilized fat, potentially boosting fat loss.

Read 7 tweets

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