Dan Go

I used to laugh at people who went to sleep early & lived a boring life.

Now I realize they had it right all along.

This doesn't mean that I won't stay up the odd hour here and there.

It does mean that I find great peace in doing things that are seemingly boring because it makes me feel amazing.

✍🏼 What are your thoughts? Is this because I'm getting older or wiser?

♻️ Reshare if this was helpful.

- Dan

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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.

Instead of trying to lose weight do this instead:

Focus on setting new habits.

Before setting a new habit ask yourself,
⁣
“𝘞𝘩𝘢𝘵 𝘵𝘺𝘱𝘦 𝘰𝘧 𝘱𝘦𝘳𝘴𝘰𝘯 𝘢𝘮 𝘐 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘣𝘦𝘤𝘰𝘮𝘦 𝘢𝘴 𝘢 𝘳𝘦𝘴𝘶𝘭𝘵 𝘰𝘧 𝘴𝘦𝘵𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘩𝘢𝘣𝘪𝘵?”⁣
⁣
As James Clear says,⁣
⁣
“𝘌𝘷𝘦𝘳𝘺 𝘢𝘤𝘵𝘪𝘰𝘯 𝘪𝘴 𝘢 𝘷𝘰𝘵𝘦 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘧𝘶𝘵𝘶𝘳𝘦 𝘴𝘦𝘭𝘧”⁣

In his book Atomic Habits he outlines his system on setting the habit:

1) Cue is the trigger (what starts the habit)
2) Craving is the motivation (your reason why)
3) Response is the action (the habit itself)
4) Reward (the goal or achievement of doing it)

Why should you focus on habits over losing weight?

I've known so many people who have lost at least 20+ lbs off their bodies only to gain them back after a couple months.

They focused too much on the number & not enough on habit and identity.

Too much outcome. Not enough process.

You are always 1-2 habits away from achieving the fitness goal you want to achieve.⁣
⁣
Whether it’s eliminating snacking at night or going to the gym or drinking water...⁣
⁣
Choose one habit that will help you achieve your outcomes without having to think about it.

This is what I call getting lean on autopilot.

You want to be so consistent with these habits that you get to a point where you feel dirty not doing them. Like brushing your teeth.

The only way to get there is to show up and do the work regardless of how you feel.

So what's one habit you can set that will achieve your goal without thinking about it?
⁣
Use this milestones I've given with the framework in James' book to help you achieve it.⁣

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I used to laugh at people who went to sleep early & lived a boring life.

Now I realize they had it right all along.

This doesn't mean that I won't stay up the odd hour here and there.

It does mean that I find great peace in doing things that are seemingly boring because it makes me feel amazing.

✍🏼 What are your thoughts? Is this because I'm getting older or wiser?
♻️ If you found this useful, please share it.

- Dan

Ps. If you liked this post you'll enjoy my newsletter.

Every week I share tips on how to get lean, boost energy, and live longer.

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The Silent Pandemics:

One of my worst habits when I was growing up was eating my emotions.

When I was stressed I'd eat.

When I was sad I'd eat.

Even when I was happy...I'd eat.

I used food as a way to numb the emotions I was feeling.

What I realized over time is that eating (or drinking away) your stress makes things worse.

It makes you forget about the emotion in the moment but it will always come back.

This is why the gym saved my life.

It taught me that emotion is energy that is best used when working out.

Instead of turning to food to feel better I was turning to movement.

This allowed me to manage my emotions in a much healthier way.

It reminds me of what a mentor told me,

“To tame the mind you must exhaust the body“

So next time you're feeling stressed, instead of reaching for the beer or chips, go out and get a walk or lift some weights.

Your body and mind will thank you for it.

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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?
♻️ Reshare if this was helpful.

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If you're drinking coffee you're doing drugs daily...and there's nothing wrong with that.

Drinking coffee is associated with longevity and it's one of the best pre-workouts on the planet.

As with most things the poison is in the dose.

If you're drinking too much coffee that it starts to harm your sleep or make you anxious then it means you're probably taking too much.

Otherwise, it's a somewhat healthy thing to do and a ritual that I enjoy every morning.

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8 fitness cheat codes I know at 44 I wish I knew at 24:

1. Use workouts to gain muscle, diet to burn fat and cardio to improve your overall health & longevity.

2. Delay coffee 1-2 hours upon waking. This lets cortisol clear out adenosine, which can lead to sustained energy into the afternoon.

3. The 321 method for better sleep. No eating 3 hours before bed. No liquids 2 hours before. No screens 1 hour before.

4. When counting your reps start from your desired rep and count down to zero. This will trick your body into completing the desired number of sets.

5. Your mind gives up faster than your body does. When you think you've reached your limit, as long as it's safe, try doing one more rep to prove the mind a liar.

6. Caffeine is the best pre-workout drug known to man. Have some before a workout to boost performance.

7. Creatine is one of the most researched supplements on the planet. It helps build muscle and may help boost cognitive function.

8. The best time to start taking care of your health was yesterday. The next best time is now. You'll never be as young as you are now so start taking care of your body.

If fitness is a game here are some cheat codes to help you on your journey.

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

- Dan

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This man is 87 years old and just did 10 pull-ups on his own.

I don't know about you but I have a sudden urge to hit the gym.

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?

♻️ Reshare if this was helpful.

- 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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The average American gets 3000 to 4000 steps a day.

This pales in comparison to our hunter-gatherer ancestors who got 16,000 to 17,000 steps.

If you want to feel like yourself again you need to MOVE.

Exercise has a massive impact not only on your physical health but your mental health.

Here are 5 reasons why:

1) It increases serotonin, norepinephrine & dopamine, which manage your thoughts & emotions.

2) It releases endorphins into your body that block out pain and make you feel good.

3) It promotes neuroplasticity, which enhances your brain's ability to learn skills and change.

4) It increases the oxygen supply to your brain which can help with memory, flexible thinking, and self-control.

5) It helps you manage stress & increase energy, which will help you become better at every aspect of life.

We need to find ways to get more movement throughout our day.

It could be taking the stairs instead of using the elevator.

Or parking a bit farther from your spot. Walking meetings are also great.

There are so many ways to get more exercise throughout your day that the only thing you have to get over is yourself.

Do not sleep on what a few more steps or a bout of intense exercise will do to your brain and body.

It is the #1 metahabit in the world for a reason. Use it to your advantage.

✍🏼 What are your favorite ways to stay active?
♻️ If this helped you, spread the word.

- Dan

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10 Ways To Know You're Crushing It In Life

1. You're alive and reading this.
2. Your children love you.
3. Your partner loves you.
4. You're actively taking steps to get healthy, maintain your health, or optimize your health.
5. You've got clean water to drink.
6. You've got food on the table.
7. You have shelter.
8. You have fast internet.
9. You live in a safe neighborhood.
10. You don't feel the need to argue with strangers on the internet.

I'm sure there are many more but if you're crushing this list, guess what?

You're doing pretty damn good.

✍🏼 Agree or disagree?
♻️ Reshare if this was helpful.

- Dan

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“I don't know if I'll be here long enough for my children“

My client Bill (name withheld) told me that when we met.

Sure, he was out of shape and overweight.

But he also loved his family and what he was doing. He loved life.

He knew that if he didn't do something quickly, his health would start going in the other direction.

Heck, he was already taking pills to control his blood pressure.

So, we worked together to help him lose weight and become metabolically healthy again.

I'm proud to say that he's dropped 33 lbs off his body, got him off the meds, and, most importantly, he's added years back to his life.

Remember, it's okay to admit that you need help in this area.

And understand that it's never too late to turn the boat back in the right direction.

✍🏼 Agree or disagree?
♻️ Reshare if this was helpful.

- Dan

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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?
♻️ Reshare if this was helpful.

- 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?
♻️ Reshare if this was helpful.

- Dan

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

You’d be surprised at how much difference tiny changes can make.

We drink water before coffee because, after 8 hours of sleep, our bodies need to be rehydrated.

Also, when your body awakens it removes adenosine, which is a compound that makes your body sleepy. We want that process to happen naturally, which usually takes 1.5 to 2 hours upon waking.

When you delay your coffee & let this happen you’ll find that you may have more sustained energy in the afternoon.

Doing weights before cardio depends on the context:

If your goal is better endurance, then do cardio before weights.

If your goal is gaining muscle or burning fat, then do cardio after weights. If you want to get stronger, do cardio after weights.

You want to focus on what you deem important at the front of your workouts.

Reading before social media is a personal one for me as I want to pay myself first before going on social media. Also, there’s nothing wrong with reading a few more chapters over going on social.

Simple changes but done over time can compound into big differences.

Try them out and see how they work for you.

✍🏼 How do you feel about changing tiny habits for long-term benefits?
♻️ Help others by sharing if you found this helpful.

- Dan

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I was having a conversation with a client the other day who was having trouble hitting his workouts.

The reason he didn't do the workouts were because they were painful.

I was like, “No shit“.

Here's also what I told him:

“Does every aspect of building your business feel good? Does parenting your children feel good? Is brushing your teeth enjoyable?

No. You show up even on the days you don't want to. That's the key to success in any area of life.“

In the beginning, you're not gonna feel like working out or eating healthy.

And that's okay.

Do it anyway. Show up for yourself. The muscle is not to do things you prefer doing but to do them because you're investing in a better you.

And for my client? He's worked out so much that it's like brushing his teeth. He feels dirty if he doesn't get it done.

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One of the underrated habits I do for the brain and body is taking a walk in nature.

It burns calories, speeds recovery, and is low impact, which means almost anyone can do them.

Walking also fertilizes your brain. It can increase levels of a protein in the brain called brain-derived neurotrophic factor (BDNF).

Greater BDNF in the brain supports structural remodelling and growth synapses after learning, which helps to improve cognitive function and make your brain more resilient.

It's a big reason why some of our most innovative minds in the world attribute a good portion of their creativity to walking.

My challenge to you for today is to get out and go for a nice 15 to 30 minute walk in nature.

I pretty much guarantee you'll feel amazing after. Deal?

- Dan

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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.

My body changed when I stopped doing things to achieve outcomes and started to focus on building habits.

I started with exercise. I committed to hitting the gym and getting in my workouts.

Then I worked on my eating. I traded soda pop for water. I stopped eating McDonald's and started to cook my own foods.

Then I fixed my sleep. I went to bed at the right times, got up with the sun, and did all sorts of things to improve my ability to stay asleep.

This all took me a decade to figure out but you don't have to wait that long.

Follow the advice I give here or in my newsletter so you can skip the years of toil trying to figure out it.

Remember that outcomes help you achieve something for a short period of time.

Habits help you achieve things for your entire lifetime.

Put your focus on what matters.

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I was talking with a client who was going through a rough time trying to lose weight.

It had nothing to do with the fact that he wasn't losing. He dropped 20 lbs in 10 weeks, which by all measures is a great pace.

It was the fact that he wasn't losing it fast enough.

This caused him to fall back on fast methods he's used in the past to help “speed“ up the process.

I had to have a sit down with him and here's what I told him:

“𝘉𝘰𝘣 (𝘯𝘢𝘮𝘦 𝘸𝘪𝘵𝘩𝘩𝘦𝘭𝘥), 𝘐 𝘨𝘰𝘵𝘵𝘢 𝘣𝘦 𝘩𝘰𝘯𝘦𝘴𝘵...𝘺𝘰𝘶'𝘳𝘦 𝘨𝘰𝘪𝘯𝘨 𝘢𝘣𝘰𝘶𝘵 𝘵𝘩𝘪𝘴 𝘵𝘩𝘦 𝘸𝘳𝘰𝘯𝘨 𝘸𝘢𝘺.⁣
⁣
𝘠𝘰𝘶'𝘳𝘦 𝘴𝘰 𝘧𝘰𝘤𝘶𝘴𝘦𝘥 𝘰𝘯 𝘥𝘳𝘰𝘱𝘱𝘪𝘯𝘨 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶'𝘳𝘦 𝘭𝘰𝘴𝘪𝘯𝘨 𝘴𝘪𝘨𝘩𝘵 𝘰𝘧 𝘸𝘩𝘢𝘵 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘮𝘢𝘵𝘵𝘦𝘳𝘴. 𝘠𝘰𝘶'𝘷𝘦 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 𝘥𝘳𝘰𝘱𝘱𝘦𝘥 𝘵𝘰𝘯𝘴 𝘰𝘧 𝘸𝘦𝘪𝘨𝘩𝘵 𝘮𝘶𝘭𝘵𝘪𝘱𝘭𝘦 𝘵𝘪𝘮𝘦𝘴 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘰𝘯𝘭𝘺 𝘵𝘰 𝘨𝘢𝘪𝘯 𝘪𝘵 𝘣𝘢𝘤𝘬.⁣
⁣
𝘞𝘩𝘢𝘵 𝘸𝘦'𝘳𝘦 𝘧𝘰𝘤𝘶𝘴𝘦𝘥 𝘰𝘯 𝘩𝘦𝘳𝘦 𝘪𝘴 𝘯𝘰𝘵 𝘴𝘱𝘦𝘦𝘥 𝘣𝘶𝘵 𝘴𝘶𝘴𝘵𝘢𝘪𝘯𝘢𝘣𝘪𝘭𝘪𝘵𝘺. 𝘗𝘶𝘵 𝘺𝘰𝘶𝘳 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴. 𝘔𝘢𝘬𝘦 𝘵𝘩𝘦 𝘦𝘮𝘱𝘩𝘢𝘴𝘪𝘴 𝘰𝘯 𝘴𝘦𝘵𝘵𝘪𝘯𝘨 𝘨𝘰𝘰𝘥 𝘩𝘢𝘣𝘪𝘵𝘴. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘩𝘰𝘸 𝘸𝘦 𝘭𝘰𝘴𝘦 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘢𝘯𝘥 𝘬𝘦𝘦𝘱 𝘪𝘵 𝘰𝘧𝘧.“

Begrudgingly, Bob took a deep breath and then agreed to trust me.

I'm happy to say that Bob has dropped a total of 40 lbs and the best part is he's kept it off for more than a year.

The key to losing weight is to get yourself out of an “outcome“ based mindset and into a “process“ based mindset.

Outcomes don't change your identity. Process does.

Once you learn to fall in love with that then it doesn't matter how fast you lose the weight. All that matters is that you're on the right track.

✍🏼 How important is mindset in achieving your fitness goals?
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- Dan

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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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In my mid 20's to early 30's I dealt with chronic low back pain.

I went to a Chiropractor & he told me I'd have to live with the pain & get adjustments for the rest of my life.

I said screw that, searched for a different solution & fixed my back.

Here's how I did it:

_____________

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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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If You've Ever Been Sleep Deprived, Read This
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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?
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- 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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As I get older I'm prioritizing the things that money can't buy.

You can't buy a happy home or a relationship with your kids. It must be earned with presence and time.

You can't buy a fit body. It must be earned with workouts and control of what you eat and how you sleep.

For a well-lived life prioritizes the things that money can't buy.

You can always lose money and make it back.

If you lose your family or your health in the process was it even worth it to begin with?

✍🏼 How do you maintain a happy home?
♻️ Sharing is appreciated if you found this helpful.

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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?
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- 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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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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When I was working in the corporate world I would always wake up and brew myself a pot of coffee.

It would be the first thing that entered my system even before breakfast.

Over time I've come to realize that this was a big mistake.

The first reason is that your body craves water more than it craves caffeine. You've gone 8 hours without water in your system so it can get pretty dehydrated.

The second reason is more biological.

When it's time to for bed your body releases adenosine to make you sleepy. When you it's time to rise your body releases cortisol to wake up.

You want your cortisol to clear out adenosine before adding coffee to the picture.

Adding caffeine is like pouring gasoline on a cortisol fire that's already burning.

That's why it's a good rule of thumb is to delay your coffee by 1.5 hours after waking.

This little switch (along with drinking water) helps you get more sustained energy throughout the day.

If you've been drinking coffee first thing upon waking this is something to try out.

Give it a week and you might be surprised at how much more even your energy is throughout the day.

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

🤝 We GUARANTEE you'll hit your weight-loss goal or get your money back

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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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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?
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