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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

Jan 10

The fastest way to burn fat isn’t intermittent fasting, keto, or carnivore.

Research shows a method that can help you lose 7 to 15 pounds of fat in 14 days without losing muscle.

It’s called the Protein Sparing Modified Fast (PSMF).

Here's how you do it:

Most rapid fat-loss methods melt muscle along with fat.

The PSMF is different.

It was originally used in medical settings to help people lose weight fast while preserving muscle and strength.

The entire method revolves around one principle: Protein stays high. Everything else stays low.

Here’s how it works.

On PSMF, you eat:
- 0.7 grams of protein per pound of body weight
- Carbs under 20–45 grams
- Minimizing fat intake to only what comes with lean protein sources (no added fats).

Protein spares your muscles. Fat and carbs stay low to accelerate fat loss.

It’s simple, but not easy.

Read 9 tweets

Dan Go

@CoachDanGo

Jan 10

7 foods to eat every day to eliminate visceral fat permanently:

1) Blueberries
2) Greek yogurt
3) Extra virgin olive oil
4) Fatty fish
5) Leafy greens & cruciferous vegetables
6) Avocados
7) Green tea

Here's why 👇🏼

Visceral fat is the most dangerous fat on your body.

It wraps around your organs.
It wrecks your metabolism.
And it literally makes you dumber.

After coaching thousands of high performers, I’ve found 7 foods that kill visceral fat naturally and permanently.

Let’s dive in.

1. Blueberries

Blueberries are packed with anthocyanin compounds that improve gut health and reduce inflammation.

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

I throw them into the next food every morning.

Read 10 tweets

Dan Go

@CoachDanGo

Jan 6

Most people think aging means getting weaker, slower, and less capable.

That’s a lie.

After coaching 1000s of high performers, I’ve seen a few exercises that don’t just slow aging. They reverse it.

Here are 7 science-backed exercises that reverse aging:

1. Fast Walking

In longevity studies, walking speed is one of the strongest predictors of lifespan.

Every 0.1 m/s increase in walking pace lowers mortality risk by 4%.

Try the Japanese method: 3 minutes fast, 3 minutes easy, for 30 minutes.

Do it daily. Your heart, brain, and metabolism will thank you.

2. High-Intensity Interval Training (HIIT): The Mitochondrial Reset

HIIT rebuilds your mitochondria.

Just 4 weeks of HIIT can reverse biological age by 3 to 4 years and boost VO₂ max by 20%.

The good news? You only need to do it 1–2 times a week to turn the clock back.

Read 9 tweets

Dan Go

@CoachDanGo

Jan 4

If you want to get your shit together in 2026, do this:

1. Prioritize your health. Being fit, high energy, and confident will have a positive meta effect on every single area of your life.

2. Make a list of all distractions in your life. Systematically remove one at a time. Track your progress. No excuses.

3. Apply the theory of constraints to your life. Find the worst habit that holds you back. Subordinate everything to fix it.

4. Focus on systems over goals. Every goal needs a system to achieve it. Not getting results? Don't change the goal. Change the system.

Read 12 tweets

Dan Go

@CoachDanGo

Jan 3

If you want to lose up to 15 pounds in one month, copy this:

1. Do a protein-sparing modified fast.

This is a very low-calorie diet that's high in protein, very low in carbs, and fat. Its aim is rapid weight loss while preserving muscle.

It's typically used short-term and can help you lose a ton of weight at the beginning of a cut.

2. Do 3 days of strength training with 1 day of rest between sessions

Hit each muscle group 2x a week using these movements:

- Squat
- Bench
- Deadlift
- Horizontal row
- Vertical row
- Vertical press
- Lunge
- Carries

Add more weight or reps (or both) each gym session.

Read 10 tweets

Dan Go

@CoachDanGo

Jan 1

If you want a daily routine that will help you lose 20-30 pounds in 90 days on autopilot, copy this:

Morning: Hydration and Priming

Before coffee, drink water with electrolytes with 5g creatine.

Delay caffeine 60–90 minutes to avoid energy crashes.

Add meditation for 5-10 minutes to help reduce future cravings.

Hydrated, calm, focused. That’s how you start strong.

First Meal (1–2 hours after waking): Protein + Fiber + Fat

Level 1: Protein shake + fruit.
Level 2: Greek yogurt + protein powder + berries + chia seeds.
Level 3: Eggs + egg whites + sourdough + veggies.

Each option keeps hunger low, energy high, and fat loss steady.

Read 11 tweets

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