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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

May 10

You've been lied to.

They said hamburgers was junk food, but the truth is they are one of the healthiest foods on the planet.

You only need 5 key ingredients.

Here's how to make it:

1. The Bun

Sourdough is the healthiest bread on the planet.

The fermentation process breaks down gluten and phytic acid for easier digestion while lowering the glycemic index, unlocking more nutrients and minerals for your body to absorb.

2. The Pattie

Grass fed beef is a superfood.

It's rich in heart-healthy Omega-3s, antioxidants like Vitamin E, CLA (which is a cancer-fighting fat), and key nutrients like iron, zinc, and B vitamins.

Read 8 tweets

Dan Go

@CoachDanGo

May 7

There's a diet proven to cut visceral fat by 14%, even if you don't lose a single pound on the scale.

It's not keto. It's not carnivore. And it's not counting calories.

It's called the Optimized Mediterranean Diet. Here's how to do it:

Visceral fat is the fat you can't pinch. It wraps around your liver, pancreas, and intestines, pumping inflammatory compounds into your bloodstream 24/7.

People in the top quartile have 10x higher odds of hypertension, 6x higher odds of diabetes, and 81% higher all-cause mortality.

The scary part is midlife belly fat predicts Alzheimer's markers 20 years before symptoms appear.

Higher visceral fat correlates with poorer executive function independent of total body fat. Your brain is paying the price before you notice anything wrong.

Read 11 tweets

Dan Go

@CoachDanGo

May 2

These supplements have had the biggest effect on my health:

1. Creatine
2. Glycine
3. Psyllium husk
4. Magnesium glycinate

Here's why 👇

1. Creatine

Most people think it's a steroid, but it's not. It's a natural compound found.

- 5 g helps you build muscle and recover faster.
- 10 to 15 g helps your brain work better.

Also been shown to reduce depression & protect against Alzheimer's.

2. Glycine

It helps your body make collagen, produce antioxidants & improve deep sleep by cooling your body.

Also supports joints, gut & liver.

I take 5g before bed. I fall asleep faster & wake up more recovered.

Read 6 tweets

Dan Go

@CoachDanGo

Apr 30

Over the past 34 years the average Chinese man became, on average, 3 inches taller than his grandfather.

But entire population can't rewrite its DNA in 35 years.

So what made them grow so fast? The answer might surprise you.

A massive Lancet study tracked the height of 19-year-old men across 200 countries from 1985 to 2019.

China's young men grew over 8 centimeters in that window.

The biggest jump on the planet. Meanwhile, India barely moved. Same continent but ver different outcome.

Here's why...

Over that 35 year period, China started adding meat, eggs, and dairy to the average plate.

As GDP rose, animal protein per person rose and heights exploded along with it.

It's one of the coolest natural experiments in modern nutrition science.

Read 11 tweets

Dan Go

@CoachDanGo

Apr 28

Most people think they're healthy, and then they fail this simple 15 second test.

It's called the Sit and Raise test and 92% of people over 50 can't do it.

The test was created by Brazilian physician Dr. Claudio Gil Araújo.

Fewer than 8% of adults over 55 can get a perfect score.

And those who score lowest are 5-6x more likely to die within 6 years than those who score highest.

Each 1-point improvement in score was linked to a 21% reduction in mortality risk.

What does the test measure?

In one move, it tests all the main components of non-aerobic fitness: muscle strength, flexibility, balance & body composition.

All with no equipment. In under 15 seconds.

Read 11 tweets

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

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