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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

Feb 17

If I woke up 20 pounds overweight and needed to lose it all by summer, this is EXACTLY what I'd do:

1. Stop eating at least 3-5 hours before bed. Set a hard stop. This prevents horrible food decisions and improves the quality of your sleep, which regulates hunger the next day.

2. Multiply your bodyweight by 12. That will be your daily calorie intake.

3. Multiply your bodyweight by .7, and that will be the daily grams of protein you need to eat to maintain/build muscle while burning fat.

4. To keep it easy, focus on hitting your calories and protein.

5. Fill your daily nutrition with these foods:

Greek yogurt
Water, coffee, and tea
Lean ground beef (extra-lean if you can)
Chicken breast and thighs
Turkey (ground or breast)
Fatty fish
Eggs and egg whites
Cottage cheese
Leafy greens
Potatoes
Shellfish
Beans and lentils
Berries
Apples, oranges, kiwi, and grapefruit for higher-fiber fruit
Green cruciferous vegetables
Other high‑volume veg (cauliflower, zucchini, mushrooms, peppers, asparagus, cucumbers)

Read 11 tweets

Dan Go

@CoachDanGo

Feb 15

8 health trends that need to die in 2026:

1) Cold plunging.

Good for dopamine but studies show it blunts muscle growth and it doesn't improve recovery in a meaningful way.

For most people it's become a virtue signaling marathon on Instagram rather than an actual health tool.

2) Extreme "clean eating."

The moment you label food "clean" or "dirty" you've started a war with your plate.

I've watched this push people into disordered eating and social isolation.

You can be lean and healthy eating whole foods diet with room for your favorite foods.

3) Obsessive biohacking gadgets.

CGMs when you're not diabetic. 4 wearables on your wrist. Biofeedback devices on your nightstand.

You're turning normal body variation into anxiety.

Steps. Sleep. Weights. Nature. That covers 90% of the game. Stop overcomplicating it.

Read 9 tweets

Dan Go

@CoachDanGo

Feb 12

1 in 3 Americans are insulin resistant and it's silently killing them from the inside.

What most don't realize is you can reverse it in 3 to 6 months without a single medication.

Here's the exact protocol on how to do it (bookmark this):

8 Warning Signs of Insulin Resistance

1. Excess belly fat
2. Brain fog
3. Constant hunger
4. Low energy
5. High inflammation
6. High blood pressure
7. High blood sugar
8. High Triglycerides

It's a sign of high glucose and high insulin.

Your cells ignore insulin's signal to absorb glucose thus your body pumps out more insulin to compensate.

The result is fat storage, chronic fatigue, brain fog, and type 2 diabetes.

The good news is this is fixable with the right systems.

Read 12 tweets

Dan Go

@CoachDanGo

Feb 10

If you want to live to 100 or longer track these 6 key metrics:

1. Cardiorespiratory fitness

What to track: VO₂max, one mile run times or 3 mile cycle times.

Your cardio system is one of the best predictors all-cause mortality.

2. Muscle strength and lean mass

What to track: grip strength, FFMI, basic strength standards.

Low strength and muscle mass are hallmarks of frailty and higher death risk as we age.

High strength and muscle mass equal a better quality of life.

3. Autonomic nervous system health

What to track: heart rate variability (HRV) and resting heart rate trends.

These reflect stress resilience and recovery capacity, not just “fitness.”

Read 7 tweets

Dan Go

@CoachDanGo

Feb 6

If you need to get your shit together in 2026, read this:

1. Stop being easily offended. If you’re easily offended you’re easily manipulated.

2. Get your body lean and healthy. Getting in shape is the lead domino that makes your entire life better.

3. Treat food as fuel for the brain and body. Put garbage in and you get garbage back. Put high quality foods in and you’ll improve your energy and mental health.

4. Sleep is your waste removal system. Prioritize it like your life depended on it.

Read 14 tweets

Dan Go

@CoachDanGo

Feb 1

Surprising numbers to track to see how long you'll live:

1. Body fat %
2. Bone density
3. Grip strength
4. 1 mile run time
5. Daily fiber intake
6. Resting heart rate

Here’s why 👇

1. Body Fat

Excess body fat, especially visceral fat, drives insulin resistance, inflammation, and chronic diseases.

Lower, healthy body fat means better hormones, better energy, and a longer healthspan.

Use the chart below to determine a healthy percentage %

2. Bone density

Low bone density increases fracture risk, loss of independence, and mortality.

You don’t “feel” bone loss until it’s too late. Strength training protects it early.

Strong bones are your insurance against aging.

Use a DEXA scan to track your score here:

Read 9 tweets

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