Dan Go

This is an MRI of the upper leg a 40 year old triathlete, 74 year old sedentary man & 70 year old triathlete.

The dark part around the bone is muscle. The white part is fat.

What you'll see in this picture is that the 40 year old and 70 year old have the same amount of muscle on their bodies while the 74 sedentary man does not (obviously).

Studies show that an 80 year old who lifts weights is stronger than a 30 year old man who doesn't.

What you should take from both of these examples is that you either use it or you lose it.

Working out can be the difference between living a quality life until you're elderly or living in a nursing home needing someone to wipe your butt for you.

I'm always keeping an eye on the future with my actions in the present. This goes for my body and business.

What about you? Do you choose to use it or choose to lose it?

It's always a choice in the end.

Make the right one.

The Silent Pandemics:

Exercise won't make your problems go away but they will make you better equipped at dealing with them.

If you want to tame your mind start by exhausting the body.

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The other day I posted about how much I love mangoes on Twitter and like clockwork I had some people crying about the amount of sugar in them.

What they don't understand is that the poison is in the dose.

Also, sugar from fruit is not the same as getting sugar from refined sources.

When we get sugar from fruits there are multiple steps the body has to take to digest & extract the sugar from whole food. This allows the nutrients to be absorbed later down in the digestive tract.

These additional steps required to digest whole food, cause a slow increase and stabilization of sugar in the bloodstream.

When you consume refined sugar there is little mechanical digestion that has to occur to separate the sugar from the rest of the ingredients in that food.

This sugar passes through our stomach and into our small intestine much more rapidly than the sugar in fruit does and will cause a spike in blood sugar.

This is all to say that no one ever got fat by eating fruit and they should not be feared.

So next time someone tells you to not eat a mango due to its sugar content please kindly forward them this linkedin post.

Thanks for coming to my Tedtalk. Gonna go enjoy this mango now.

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The next time you start feeling anxious about life remember this:

Having a roof over your head, a healthy body, food on the table, clean drinking water, and your family means you're blessed.

The key to a good life is to be more grateful for the things you have rather than always thinking about the things you don't.

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The other day I wasn't feeling it. Work was busy and I was dead tired. Hitting the gym was the last thing on my mind.

Then a thought came in,

“Just show up. If you don't feel like working out you can leave“.

Reluctantly, I listened to that voice and went.

Once I crossed those doors I forgot about how tired I was or how busy my life was getting.

I ended up having a great workout.

Afterward, I was buzzing. I started jotting down ideas and solutions to problems.

I came home and was more energetic for my children.

All because I decided to hit the gym despite how I felt.

This reminds me of an old saying,

“When in doubt, workout“

If it worked for me it can work for you.

✍🏼 Agree or disagree?
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On the left is an MRI of a thigh muscle of a 23 year old. On the right is a 70 year old. The dark part is muscle. The light part is fat.

We lose 3–8% of muscle per decade after the age of 30 & this rate accelerates after the age of 60.

Not lifting weights is the worst thing you could do to an aging body.

Lifting weights has so many benefits beyond muscle.

It improves heart health, cognitive function, and lung capacity and has a dramatic effect your hormones.

One of the most important things to do as you age is to adopt some form of weight lifting into your routine.

I'd rather be the oldest person in the weight room than the youngest person in the nursing home.

What about you?

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- Dan

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I'm about to turn 45.

Here are fitness cheat codes I wish I knew in my 20's:

_____

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Before finding the gym, I was a massive screw-up.

My life consisted of working a job I hated, playing video games to pass the time, and drinking to the point of getting blackout drunk with my friends every week.

When I found the gym and started to exercise, my world changed.

I started to think more positively. I started to find my self-worth.

Strength training gave me energy and confidence.

Nutrition helped me focus and reduced my anxiety.

The actions that get you in shape are the same ones that change your brain and improve mental health.

If you're stuck in life, try focusing on your health and body.

Good things happen when you get healthy.

✍🏼 Agree or disagree?
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- Dan

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If you eat junk food on a regular basis, read this:

A 2022 study found that high consumption of ultra-processed foods was linked to more symptoms of mental fog, memory decline, and worse executive function, especially in middle-aged adults.

Another study published in 2024 indicated that a 10% increase in ultra-processed food intake raised the risk of cognitive decline by 16%

I don't know who needs to hear this but if you want a better brain you need to have a healthier diet.

✍🏼 What's your next meal gonna be?
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- Dan

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21 things I wish I knew before I got my body in shape:

If you're in your 40's and you're not doing whatever you can to get yourself in shape you're doing it wrong.

Midlife is the “make it or break it“ season for most people.

Researchers say people in their late 40s are increasingly having to deal with chronic health issues such as type 2 diabetes and high blood pressure.

Inflammation and insulin resistance are increased through a poor diet and sedentary lifestyle.

In midlife, most people in the West put on 3 to 4 pounds of weight per year and are more likely to lose muscle.

This decline sets them up for an abundance of medications that could have been prevented in their mid-age.

The worst thing I see with people who age is that it becomes increasingly difficult for them to change.

They get set in their own ways and this leads to a sense of apathy toward their health and lives.

Well, I'm here to say that it doesn't have to be this way.

You can be in better shape at 40 (and beyond) than you were in your 20's and set yourself up for a longer lifespan and health span.

But no one else can do it for you.

You gotta get up and get in the arena.

You don't get to be perfect. Just get started.

See you at the gym.

Jocko Willink has a speech on Youtube called “Good“ and it's been a mindset I've strived to adopt.

It reminds me of when Covid first hit and we got locked down.

A good number of clients started to back out of contracts and I was having my first baby at the time.

I didn't have much to work on so I figured the best thing I could do is learn how to use social media.

2 years and hundreds of thousands of followers later I'm so glad I did something with that time.

Now this is not some airy fairy type of positive thinking goo-roo BS. It's about perception.

Everything that happens to us is based on the beliefs we have about why it happened.

We can't control what happened but we can control our perception about it.

This is not to say you shouldn't feel a certain emotion when shit happens either.

To manage emotion is to let yourself feel the emotion fully without judgement.

Once your done feeling a certain way ask yourself,

“How does this benefit me? Where's the opportunity in this?“

There is always opportunity in every crisis if we look hard enough.

Your perception is your reality. Use it to your advantage.

- Dan

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Pps. ✏️ Agree or disagree?

♻️ Reshare if these are helpful.

This video is why I take care of my body.

I don't care about being the most ripped guy on the planet or the strongest.

I'm training to have the energy, strength, and vitality to do whatever physical activity I choose to do.

I'm training to be an example to my children and future grandchildren.

What are you training for?

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Step by step guide to feeling better at 40 than you did in your 20's:

1. Be at a healthy body fat level. This will help you become avoidant of preventable diseases and reach full energy potential.

2. Add muscle to your frame. This is to keep you functional, improve your hormones, and protect you when shit hits the fan.

3. Focus on both macro and micronutrients going into your body. This is for both body composition and mental health.

4. Find some form of exercise you love doing. Find fun ways to stay active every day to stay healthy and stimulate feel good endorphins.

5. Stay hydrated. Drinking water helps you maintain energy levels and control appetite.

6. Become a professional when it comes to sleep. This is the lead domino where all good things come from.

7. Manage your stress levels by doing all of the above and limiting alcohol intake.

✍🏼 Anything else you'd add?
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- Dan

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Workout Cheat Codes I Know At 43 That I Wish I Knew At 23

Anything else you’d add?

____

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At the time of writing this, I'm 44.

While I feel better than I've ever felt before I'm reaching a point that most would consider mid-age.

As time passes things have changed.

From my 20's to 30's I used to workout because I wanted to look good.

Yes, I still want to look good but my main reason for working out now is so my 100-year-old self can thank me later.

This is why I'm putting a big emphasis on building better lungs.

Why strong lungs?

Your lungs keep your body + brain supplied with oxygen, remove waste gases like carbon dioxide, and play a role in your immune system.

Your lungs help to keep you healthy by preventing unwanted materials from getting into your body

As your lungs age, the passages and blood vessels become less flexible. This is what makes the transfer of oxygen to your bloodstream more difficult.

Like any other part of your body, they can age and wear out, which affects both your brain and body.

This is to remind you to NOT do cardio to burn a few pounds because it doesn't burn as much as you think.

This is to say to do cardio because it helps you live longer & makes your life easier.

I'm always keeping an eye on the short term while the other is fixed on the long term.

If I want to live until 100 and beyond then cardio needs to be a part of my weekly routine.

If your goal is to live as long as humanly possible then I'd suggest you do the same.

✍🏼 Are you building habits your future self will thank you for?
♻️ Share the love if you found this helpful.

- Dan

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8 Eating Hacks For Weight Loss That Actually Work:

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Back when I owned a gym, if I wanted my clients to hate me, there was one exercise I'd get them to do:

Burpees.

And to this day, I regret it.

This isn't to say that burpees are a “bad“ exercise.

But the way they're employed leads to so many issues that not many people are aware of.

Here's why:

- They are high-impact and put significant stress on multiple joints, increasing injury risk, especially when performed with poor form.

- Despite being marketed as a beginner-friendly move, burpees require advanced strength and mobility that many lack.

- Their frequent use in group settings increases these issues, as fatigue sets in and form deteriorates.

While some athletes may benefit, the potential risks outweigh the rewards for most people, which is why I think they absolutely suck.

✍🏼 Agree or disagree?
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If you found this useful, follow me, Dan Go for more :)

Top 10 Supplements I Take To Optimize My Health And Body:

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7 fitness cheat codes I know at 44 that I wish I knew at 24:

1. Walk backwards. This keeps my knees healthy, stimulates my brain & burns a few more calories than regular walking.

2. Avoid tap water & water in plastic bottles. They contain BPA & phthalates, which may affect hormones. Drink from glass or metal bottles instead.

3. Use a pinch of sea salt or electrolyte powder with your water. This helps with hydration & absorption.

4. Use the water test. Feel like a snack? Drink 500ml of water & stay busy for 20 minutes. If you're still hungry go eat. If you forgot about it you were either bored or dehydrated.

5. Dim your lights as the sun goes down. Bright blue light affects your circadian rhythms. To prep for bed start dimming the lights after sunset.

6. The 3-2-1 protocol for better sleep: Eat your final meal 3 hours before sleeping. Cut out liquids 2 hours before bed to avoid waking up at night to pee. Stop all screen time 1 hour before bed to sleep faster.

7. Get a coach. A coach will help you get from where you are to where you want to be faster and more sustainably than doing it on your own.

✍🏼 Which one resonated with you the most?
♻️ Reshare if this was helpful.

- Dan

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The hardest part about getting in shape is letting go of your excuses.

✍🏼 Agree or disagree?
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- Dan

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The past week I've been moving homes and haven't had time to workout.

Not being one for excuses I made sure to do what I could so I started using “micro workouts“.

A micro workout is short low to high intensity exercises that helps you get your fitness in throughout the day.

A couple I used were:

1. Door way pushups

Every time I'd pass a door way I'd drop down and do 10 pushups.

After a full day of working I'd find myself doing around 60 to 100 pushups a day.

2. Coffee planks

When your coffee is brewing get down to plank until the coffee is ready.

Make sure to brace your core & squeeze your glutes while doing this.

3. Walking meetings

Not every meeting needs to be done at your desk.

For the ones that involve having a chat get outside or walk around the home while you talk to get those steps in.

4. Hallway single arm farmer carries

When traveling from one hallway to another put a heavy dumbbell on the floor and travel with it to the other end.

When coming back bring it back to where you took it from.

5. Pre squat sitting

Before sitting down at a chair do 10 air squats.

When standing up from a chair do 10 more air squats.

Micro workouts work because some days you don't have enough time or energy to get in the gym.

While these are not a substitute for your normal training program they are a great way to get some fitness in without committing to a gym.

Doing something is always better than doing nothing.

Try these out next time you're pressed for time and can't make the gym.

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Eat a donuts in the morning and no one says a thing.

Eat chicken and veggies and everyone thinks you're on a diet.

Society has gotten to a point exercising, eating real foods and drinking water makes you the weird one.

I don't know about you but I'm good with being “weird“ if it means I get to have more energy and live longer.

What about you?

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Getting in shape can feel like a battle against modern living.

Humans were meant to move.

Humans were meant to eat real food.

Humans were meant to have community.

But to do all these in the modern world we live in today seems like we’re swimming upstream.

Getting fit can feel like a affront to the average person because it’s not how the average person lives today.

This means we must commit to a standard that’s above average. We must prioritize our physical health because it will help us feel mentally healthier.

It means being more human and doing more human things.

It doesn’t have to be hard either.

It can be done in 4 simple steps:

1. Eat a nutrient dense diet.
2. Workout 3-4x a week
3. Get 7-8 hours of sleep a night
4. Drink water

That’s a simple checklist that will have you healthier than 90% of people out there.

Can you do those 4 things daily to get back to your best shape? You’re damn right you can.

I believe in you.

Ps. If you're a busy entrepreneur over 30 and want to...

✅ Lose 20+ lbs of fat (and keep it off!) 📉
✅ Reduce your risk of diabetes, heart disease & stroke
✅ Develop lifelong habits & skills so getting healthy is easy
✅ Rebuild your confidence & self-esteem to feel like you again

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I had a client who couldn't find the time to make his workouts.

Every time he'd try to exercise there would be something or someone that needed his attention.

His biggest weakness was not working out and it was affecting his energy and stress levels in a big way.

When he came to me he thought he needed to spend hours at the gym.

So he was surprised when I told him 90 minutes a week is all you need.

If you get better at it then you can cut that down to 60-80 minutes.

He had a barrier to working out because of his assumption of how long he'd have to be in the gym.

When we condensed it down to 20-30 minutes a session 3x a week he was able to build that consistency he was missing.

Look, If you have hours to spend at the gym then great. Have at it.

But if you don't you may want to explore shorter workouts or even microworkouts.

It might be the answer to being more consistent.

Ps. If you to learn more on how to build a lean and healthy body, read the 📌📌 comment ↓

The number one trait I see in people who lose weight and keep it off for the rest of their life is this:

They do the work regardless of how they feel.

Don't feel like going to the gym? Well, screw it, I'm still going.

Feel like snacking on something sugary? I'll eat an apple instead.

They have set guidelines and rules for how they treat their bodies, and they stick to them regardless of their emotions.

This is a law of success in health, in business, and in any field that you can think of.

The next time you don't feel like doing something that is healthy for you, remember that is normal.

Do it regardless of how you feel. Afterwards, I promise you'll feel much better.

✍🏼 Agree or disagree?
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- Dan

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One of my biggest mistakes when getting in shape was using my workouts to burn fat.

I'd do circuit training and HIIT sessions every week in hopes that I'd lose weight and get lean.

I didn't know it then, but exercise doesn't burn as many calories off your body we'd like to think.

Also, those apps or devices that tell you how many calories you burn daily are lying to you.

What you need to know:

The amount of effort it takes to burn 100 calories off your body through exercise pales in comparison to the effort it takes to not eat 100 calories.

Exercise is excellent for health but we should not rely on it to help us lose weight.

So what should you do?

Focus on your eating habits. If losing weight is the goal, use your diet to burn fat and workouts to build muscle.

Muscle is the compound interest of the metabolism. The more you have the more calories you end up burning in your sleep.

Avoid my mistake of trying to use the gym to burn calories.

Trying to lose weight in the gym will ultimately be a losing game.

When I walk into the gym I see a lot of people doing harm to themselves.

Their biggest problem is that they focus on quantity first.

They do hundreds of reps or they'll stack on more weight on the leg press than their body can handle.

There's a difference between how much you do in the gym and HOW you do it.

Don't rush. Be methodical with your form. Feel the muscle contract on every rep.

This is how you get results and take your ego out of the equation.

You'll always get better results when you focus on quality before quantity.

Keep this in mind the next time you're in the gym.

✍🏼 Quality reps over quantity: Agree or disagree?
♻️ If this helped you, spread the word.

- Dan

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Your biggest barrier to getting in shape will always be your mind.

Researchers studied the common traits of people who lose weight and have kept it off.

The most consistent trait that came back was a change of identity.

Their self image changed from a person who identified with being fat to someone who identified with being fit.

They weren't exercising or dieting to lose weight.

They were doing it because it was a part of who they were.

That's the ultimate goal when you're getting in shape.

To change the body the mind must come along on the ride.

✍🏼 Agree or disagree?
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- Dan

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When I was younger I thought turning 40 was a death sentence.

I saw all of the 40 year olds around me and didn't like what I saw.

But as I got older and started to take care of my health I realize that aging can be an amazing process.

I'm 43 at the time of writing this and I'm feeling stronger, more focused, and more energetic than I was when I was 20 (and this is with 2 kids!).

That shit didn't happen by accident either.

I fixed my sleep habits. I exercise daily. I eat nutritious foods. I drink water. I'm learning every day.

Above all else, I do my best to keep my thoughts pure.

The process of aging is entirely dependent on what you do with your brain and body.

You can turn it around at any time too. I've seen 60+ year olds drop body fat, gain muscle, and change their lives by taking care of their bodies.

My only advice is to never give up and to integrate some of the habits listed below to keep yourself young.

Do that and you might be surprised at how amazing you feel.

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Your gut is the control center for your mind & body.

It affects your skin, brain function, heart, immune system & metabolic health.

But most people don't know what it is or how to improve it.

Here's a guide on how to build a healthy gut:

_____


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You get tired because you don't exercise.

You don't exercise because you're tired.

It's on you to break out of this vicious cycle.

Foods can be considered drugs too.

Some can be positive for you in the sense that they pump nutrients into your body that sustain good health.

Others can be negative in the sense that they act like addictive drugs that you can’t stop yourself from eating.

Highly palatable foods trigger feel good brain chemicals such as dopamine.

Studies show that once people experience pleasure associated with increased dopamine due to these types of foods they quickly feel the need to eat again.

Exercise is considered a wonder drug for good reason:

It can improve your brain health stimulating the areas that help you think, learn, problem solve & manage emotions.

It can reduce anxiety or depression as well as protect you from neurological & preventable diseases like type dementia, 2 diabetes, heart disease, Alzheimers and certain cancers.

Don't sleep on eating healthy food or exercise.

Most times, they're your best forms of medicine.

Ps. A healthy body is built on systems. Not fads.

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The Japanese have one of the world's lowest obesity rates and highest life expectancies, and it has less to do with genetics and more to do with the system.

Do you agree or disagree? Would love to hear your thoughts.

If you’re tired of fitness programs that don’t work for busy entrepreneurs…

I've developed a system that fits into your demanding schedule.

Follow me and DM “SYSTEM“ to learn more 👊

(For entrepreneurs, founders, professionals, and executives only)

I surveyed 1000 people who stay under 15% body fat. Here are 10 things they do the most to stay lean all year round.

I’m taking on 5 new clients to work directly with my team.

Follow me and DM “PLAN” and I’ll see if we’re a good fit 🤝

(You must be an entrepreneur, founder, professional, or executive)

The 2 biggest factors to living a long life is your V02 max & muscle mass.

V02 max is the maximum rate of oxygen your body can use during exercise.

To improve this focus on zone 2 cardio and HIIT sessions.

Your muscle improves your ability to function as you age.

To improve this eat a high protein diet and lift weights using progressive overload.

Your lungs and muscles are the 2 most important longevity organs in your body.

Take care of them.

- Dan

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9 Foods That Supercharge Your Memory & Improve Your Brain:

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