Dan Go Profile picture
High Performance Coach To Entrepreneurs | Helping 1 million transform their lives by 2027. Tweets on health optimization. Sign up for a free strategy call πŸ‘‡πŸ½
sally paddles Profile picture Amy at ThreadReaderApp Profile picture The Duke of Eccleston πŸ‡ΏπŸ‡¦πŸ‡±πŸ‡Έ Profile picture tasteful Profile picture Brendon Unland Profile picture 57 subscribed
May 28 β€’ 9 tweets β€’ 3 min read
One of the biggest excuses for working out is not having enough time.

Most people don't know that you can still get a great workout in only 10 minutes.

Here are 6 ten-minute workouts almost anyone can do: 1. EMOM (every minute on the minute)

Choose one exercise (ie. 10 KB swings) & a set amount of time (ie. 10 minutes).

Do target reps for that one exercise within the minute.

Once a minute is over go back & do the desired number of reps.

Keep doing this until time is up.
May 25 β€’ 10 tweets β€’ 3 min read
How to reduce the age of your heart by 20 years: Image Cardiovascular disease is the #1 killer in the world & the heart stiffens as we age.

Researchers at UT Southwestern did a 2 year study where they were able to help 50-year-olds reduce the age of their heart by an average of 20 years.

Here's how they did it πŸ‘‡πŸΌ Image
May 25 β€’ 9 tweets β€’ 3 min read
How to reduce the age of your heart by 20 years: Image Cardiovascular disease is the #1 killer in the world & the heart stiffens as we age.

Researchers at UT Southwestern did a 2 year study where they were able to help 50-year-olds reduce the age of their heart by an average of 20 years.

Here's how they did it πŸ‘‡πŸΌ Image
May 22 β€’ 10 tweets β€’ 3 min read
The most underrated exercise on the planet are bar hangs.

But 99% of people don't even do them.

Here are 4 powerful reasons to do bar hangs every day: Image 1. Fix your posture

Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body.

They also provide a constant stretch on the shoulders, back arms & lats.

This helps reverse upper body posture defects that come from sitting for too long.
May 21 β€’ 9 tweets β€’ 3 min read
Every decade over 40 our power declines by 17% & our strength declines by 10%.

By the age of 70, you will lose around 51% of power & 30% of strength.

We lose power at almost TWICE the amount we lose strength.

Here are 4 exercises to maintain power at any age: Image What's the difference between strength & power?

Strength is your body's ability to overcome resistance.

Power is your body's ability to overcome resistance as well as how fast you move the load & how well you can absorb it.

You want to maintain both as you age. Image
May 18 β€’ 14 tweets β€’ 5 min read
This is Mike Fremont.

He's a 102 year old runner who holds multiple age related world records in the marathon, half marathon & canoeing.

He's also beat cancer while curing his arthritis using his diet.

Here are his secrets to longevity: Lesson #1 - His diet

At the age of 69, Mike was diagnosed with cancer & told he had 3 months to live.

He said screw that & read the Cancer Prevention Diet where he switched to a whole food plant based diet.

After 2.5 years doctors found no metastases in his body.
May 15 β€’ 14 tweets β€’ 3 min read
If you get less than 4000 steps a day read this: The average American gets anywhere between 2k to 4k steps per day.

Our hunter gatherer ancestors they got 16 to 17k steps a day.

Walking is one of the most important activities you could do for your brain & body.

Not getting enough can lead to serious consequences.
May 14 β€’ 17 tweets β€’ 4 min read
20 workout mistakes I made in my 20's that I'm avoiding in my 40's:

1. Ego lifting. No one cares how much weight you lift in the gym more than you do. Use proper form & stop lifting weights to impress others you don't care about. 2. Not eating enough protein. We lose 3-5% of muscle every decade and this rate accelerates after 60. If you want to build & maintain muscle you want to get at least .8 grams of protein per pound of bodyweight.
May 11 β€’ 9 tweets β€’ 4 min read
Over 7 billion people in the world have a butt.

But most don't know how to train it properly.

Here are the 5 best exercises to build a stronger set of glutes: 1. The Hip Thrust

Hip thrusts are an amazing exercise for the glutes.

They're safe because they don't load your back.

They're effective because they create tension on the glutes you begin the movement while getting peak muscular activation at the top of the movement.
May 7 β€’ 10 tweets β€’ 4 min read
A new list came out of foods that could be banned in certain states due to dangerous chemicals in their ingredients.

Are you carrying these in your kitchen?

Check them out below πŸ‘‡ Image 1. Lucky Charms, Fruit Loops & Trix

Ingredients in this cereal as well as Trix have been linked to adrenal tumors in rats.

It's also suggested that these can cause hyperactivity in both adults & children. Image
May 4 β€’ 14 tweets β€’ 4 min read
5 simple ways to test how long you'll live: Living longer is not just about adding years to your life. It's about reducing risk.

Aside from doing bloodwork or a VO2 max test, there are 5 simple tests you can do at home to assess your risk for mortality.

Do these and see how you score:
Apr 30 β€’ 13 tweets β€’ 3 min read
Nutrition cheat codes I know at 44 I wish I knew at 24: 1. Stop drinking alcohol. It's empty calories, bad for your health, increases stress & anxiety, and uplevels your appetite making you want to eat more.

2. Stop eating at least 3-5 hours before sleeping to improve the quality of your sleep and aid in digestion.
Apr 27 β€’ 12 tweets β€’ 4 min read
This is Vincent Dransfield.

He's 110 years old, still drives a car, walks up stairs, and has less health issues than his grandchildren.

He also doesn't workout, eats burgers, and drinks alcohol on occasion.

Here are his secrets to longevity: Image Vincent is considered to be a supercentenarian, which is a human who is 110 years or older.

Only 1 out of every 1000 centenarians are supercentenarians.

Only 10% of them are men.

What makes Vincent special is that he's still living independently. Image
Apr 25 β€’ 12 tweets β€’ 4 min read
10 exercises for people who sit a lot:

1. The crab reach targets your lats and hips while activating your glutes. 2. The scorpion tail stretches out your lats, hips, and hamstrings.
Apr 20 β€’ 11 tweets β€’ 4 min read
A healthy V02 max is the key to living a long life.

One of the best ways to increase V02 max is a method called The Norwegian Protocol.

Here's what it is and how to use it: VOβ‚‚ max is the maximum amount of oxygen your body can absorb & use during exercise.

It's a measure of your aerobic fitness levels.

It's also one of the most important biomarkers for longevity.

Having a high VOβ‚‚ max is correlated with living a longer life. Image
Apr 19 β€’ 14 tweets β€’ 3 min read
How to get in better shape than 95% of the population (in 4 months): Create a body dashboard

If you want to improve your body you need to know your numbers.

Create a set of KPI's. (key performance indicators):

Track your weight & inches & a deeper look at your health by doing a DEXA scan & bloodwork.

What you measure is what you manage.
Apr 16 β€’ 8 tweets β€’ 3 min read
If you've ever been sleep deprived, read this: Image Scientists in Canada launched the largest study on how lack of sleep affects the brain.

They created games that tested skills like reasoning, language comprehension & decision making.

They had one participant repeat these tests in an MRI machine. Here's what they found: Image
Apr 13 β€’ 12 tweets β€’ 5 min read
This is Richard Morgan.

He's a 93-year-old four time world rowing champion who has the fitness levels of a 40 year old.

Scientists studied him to find out his secrets to delaying the aging process.

Here's what they found: Lesson #1 - It's never too late to start

Richard was never an athlete growing up.

He started rowing at 72 years old but before that he lived a sedentary lifestyle.

Since then he's gone on to win 4 world titles in rowing for his age group. Image
Apr 11 β€’ 13 tweets β€’ 3 min read
Workout cheat codes I know at 44 that I wish I knew at 24: 1. Count backwards from your desired rep target. This tricks your mind into finishing the reps.

2. Creatine is the most researched supplement with literally zero side effects. Take 5 grams daily to help build muscle & improve brain health.
Apr 9 β€’ 10 tweets β€’ 4 min read
As we age we become at risk for the 4 horsemen of disease:

Heart disease, cancer, diabetes & Alzheimers.

There are 6 health tests everyone over 35 should get that just might save your life.

Here they are πŸ‘‡πŸΌ Image #1 - Coronary Calcium Scan

Heart disease is the leading cause of death for men and women, resulting in the death of 1 in 5 people (1).

A coronary calcium scan helps assess the risk of coronary artery disease (CAD) & future cardiovascular events. Image
Apr 2 β€’ 9 tweets β€’ 2 min read
5 habits to reverse the damage of sitting: Image Dangers of sitting for more than 6 hours a day

Β· Slower recovery
Β· Decreased brain function
Β· Increased risk of obesity
Β· Increased risk of diabetes
Β· Increased risk of chronic pain
Β· Increase risk for all-cause mortality

This can easily be avoided with a few simple habits: