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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

Dec 27

8 walking cheat codes I know at 45 that I wish I knew at 25:

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 10 tweets

Dan Go

@CoachDanGo

Dec 26

I'm 46.

Here are 30 things people over 30 need to stop doing to drastically improve their lives:

1. Stop compromising your health. You only get one body for the rest of your life. Take care of it now because it doesn't get easier later.

2. Stop worrying. Worrying is praying to the devil. No amount of worrying makes any situation better. Avoid at all costs.

3. Stop hanging around shitty people. Hanging around people who always get you down is a good way to always feel like shit. Avoid.

4. Stop watching the news. If you don't watch the news, you are uninformed, but if you watch the news, you are misinformed.

Read 17 tweets

Dan Go

@CoachDanGo

Dec 23

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 8 tweets

Dan Go

@CoachDanGo

Dec 18

The 12 best health purchases I made in 2025:

1. Reverse Osmosis Water Filter (with re-mineralizer)

RO removes microplastics, heavy metals, PFAS, chlorine, fluoride, and hundreds of contaminants.

Use it with a remineralizer and it makes the water elite.

2. Home Air Purifier

Indoor air is often more polluted than outdoor air.

Dust, mold spores, chemicals, microplastics, pet dander ... you breathe all of it.

A great purifier clears your air and gives your lungs, brain, and sleep a cleaner environment.

3. Subscription

This became my “focus button.”

The sound patterns help you enter deep concentration or calm within minutes.
I use it for writing, planning, and flow work.

If you get distracted easily, this is a performance multiplier. Brain.fm

Read 12 tweets

Dan Go

@CoachDanGo

Dec 13

We’ve been told 8 hours of sleep is non-negotiable and anything less is “dangerous.”

Yet in Japan, the average adult sleeps just 6 hours a night
and still lives longer and stays leaner than anyone else on Earth.

Here's the Japanese secret to sleeping less and being healthier 👇🏼

The Sleep-Longevity Paradox

Japan’s life expectancy:

Women: 87.1 years
Men: 81.1 years

Obesity rate? 4-6%
The U.S.? 40%+

They sleep less, move more, and somehow thrive.

The secret isn’t genetics. It’s how they sleep.

Quality > Quantity

Japanese sleep isn’t about quantity, it's about quality.

Consistent pre-sleep rituals drop them into deep, non-REM sleep faster.

Cool rooms (60-65°F), warm baths before bed, and firm futons keep the spine aligned and micro-awakenings low.

Read 9 tweets

Dan Go

@CoachDanGo

Dec 6

If you want to get your body metabolically healthy in 2026, copy this:

Most people think they're “pretty healthy.”

But here’s the truth: 88% of adults are metabolically unhealthy.

That means blood sugar swings, poor energy, higher inflammation, and a faster path to chronic disease.

Here’s how to fix that 👇

Step 1: Know your numbers.

You can’t improve what you don’t measure.

Track your:
- Weight & waist size
- Blood pressure
- Fasting glucose
- Triglycerides
- HDL and LDL
- HBA1C

Your body is your GPS, and these numbers are your coordinates.

Read 9 tweets

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