Dan Go

One of the best things a busy person can do in their life is to time-block their exercise.

Time blocking is a way of getting shit done by dividing your day into specific blocks of time.

Entrepreneurs use this for meetings, tasks, and anything that's important in their lives.

Treat your exercise time as if you were going to catch a flight out. Mark it in red. Make sure no one intrudes.

Yes, you'll become healthy doing this, but the side benefit I see with my clients is that it becomes a form of "me time".

A chance to gather their thoughts and plot their next moves.

If you're finding it hard to get to the gym, try out time blocking and give it the respect it deserves.

✍🏼 How do you prioritize your health amidst a busy schedule?

20 hours ago | [YT] | 573

Dan Go

One of the best tips I can give anyone who wants to lose weight this year is to be friends with their hunger.

When you're getting lean, you're taking in less food.

Your body doesn't like this, especially if prior to that, it's been getting a steady stream of food whenever it wants.

All sorts of hormones (leptin, ghrelin, cortisol) can increase hunger as a way of protecting the body from "starvation".

Instead of fighting this, learn to accept this as a short-term reality.

Eventually, the hunger goes away, and you'll know it's not always a sign to eat.

And when all else fails, drink water or eat some raw veggies while you tough it out.

✍🏼 Agree or disagree?

1 day ago | [YT] | 881

Dan Go

I was having a conversation with one of the best functional medicine doctors in America.

He was a wise man in his 60s. I asked him what the best form of medicine and his answer shocked me:

He told me that the best form of medicine is prevention.

This comes from our behavior.

Our health is largely a reflection of our lifestyle.

You fix that, and you fix a lot of problems in life.

I don't know about you, but that's great advice.

✍🏼 Agree or disagree?

2 days ago | [YT] | 1,105

Dan Go

If your body were an investment, is it going up or down?

While the best time to get in shape was yesterday, the next best time is now.

The great thing is you can upgrade your body at any age.

The most important thing is that the earlier you start, the better you become.

Don't use your age as an excuse not to workout.

Use it as an excuse to workout.

See you at the gym.

✍🏼 What’s one small change you’ve made for better health?

3 days ago | [YT] | 1,003

Dan Go

There is an overlooked signal that predicts how long (and how well) you’ll live.

It’s not your weight. It’s not your cholesterol.

It’s how fast your heart slows down after a workout.

In tomorrow’s newsletter, I’ll show you why heart rate recovery might be the most powerful longevity biomarker you've never heard of and how to use it to extend your life.

Join 420,000+ readers who are turning their bodies into longevity machines 👇

www.dango.co/newsletter2

4 days ago | [YT] | 90

Dan Go

Here's your game plan to lose 20+ pounds of fat within the next 90 days:

1. Use this to set up your calories and macros

Multiply bodyweight by:
- 8 if you have 40 or more lbs to lose
- 9 if you have 20-40 lbs to lose
- 10 if you have under 20 lbs to lose

2. Aim to get .8 to 1 gram of protein per pound of bodyweight.

3. Go 80/20 with your diet:

Get at least 80% of your calories from whole, single-ingredient, nutrient-dense sources and 20% from foods you love.

4. Workout 3x a week, focusing on getting stronger in these movements:

- Squat
- Deadlift
- Lunge
- Bench press
- Back row
- Pull-up
- Overhead press
- Hip thrust
- Farmer carries

5. Fix your sleep:

- Set up the right sleep environment
- Get the right amount (7-9 hours)
- Get the right quality
- Track with a sleep tracker

As you do this, focus on these as a part of your lifestyle. Not something you're doing for weight loss.

There's more nuance but for the most part this is the big picture.

✍🏼 Agree or disagree?

4 days ago | [YT] | 904

Dan Go

Workout Tip:

When you finish a workout, do a few rounds of Box Breathing.

Here's why...

When you exercise, you put yourself in a stressed-out state (aka sympathetic).

To speed recovery and decrease stress, we want our bodies to be in a relaxed state (aka parasympathetic).

The best way to do this is to use box breathing to control your nervous system.

How to do box breathing

1. Lie on your back or sit cross-legged.
2. Breathe in through your nose as you slowly count to four in your head.
3. Hold your breath for a count of four.
4. Exhale for another count of four.
5. Hold your breath again for a count of four.

Repeat this for 3 to 4 rounds or 5 minutes.

After you're done, you'll notice a massive difference in how your body and brain operate.

✍🏼 What's your favorite post-workout recovery method?

5 days ago | [YT] | 260

Dan Go

A client sent me a text, and what he said shocked me.

My man was an entrepreneur making 7 figures, but was frustrated as heck about his body.

After dropping 33 lbs of fat, he made a glaring observation:

"𝘐 𝘸𝘢𝘴 𝘳𝘦𝘧𝘭𝘦𝘤𝘵𝘪𝘯𝘨 𝘭𝘢𝘴𝘵 𝘯𝘪𝘨𝘩𝘵. 𝘈𝘯𝘥 𝘐 𝘣𝘢𝘴𝘪𝘤𝘢𝘭𝘭𝘺 𝘴𝘪𝘨𝘯𝘦𝘥 𝘶𝘱 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶 𝘢𝘵 𝘵𝘩𝘦 𝘮𝘰𝘴𝘵 𝘵𝘶𝘳𝘣𝘶𝘭𝘦𝘯𝘵 𝘵𝘪𝘮𝘦 𝘪𝘯 𝘮𝘺 𝘭𝘪𝘧𝘦. 𝘏𝘢𝘩𝘢. 𝘏𝘪𝘯𝘥 𝘴𝘪𝘵𝘦 𝘪𝘴 𝘢 𝘮𝘰𝘵𝘩𝘦𝘳****.⁣
⁣
𝘈𝘭𝘴𝘰 𝘭𝘦𝘢𝘳𝘯𝘦𝘥 𝘵𝘩𝘢𝘵 𝘴𝘦𝘷𝘦𝘳𝘦 𝘰𝘣𝘦𝘴𝘪𝘵 𝘭𝘰𝘸𝘦𝘳𝘴 𝘭𝘪𝘧𝘦 𝘦𝘹𝘱𝘦𝘤𝘵𝘢𝘯𝘤𝘺 𝘣𝘺 𝟷𝟶 𝘺𝘦𝘢𝘳𝘴 at a 𝟷𝟻% 𝘳𝘦𝘵𝘶𝘳𝘯 𝘵𝘩𝘢𝘵 𝘮𝘦𝘢𝘯𝘴 𝘐'𝘭𝘭 𝘥𝘰𝘶𝘣𝘭𝘦 𝘮𝘺 𝘮𝘰𝘯𝘦𝘺 𝘵𝘸𝘪𝘤𝘦.....𝘪𝘯 𝘵𝘩𝘢𝘵 𝘵𝘪𝘮𝘦 𝘧𝘳𝘢𝘮𝘦.⁣
⁣
𝘚𝘰 𝘪𝘧 𝘐 𝘩𝘢𝘷𝘦 𝘢 𝘮𝘪𝘭𝘭𝘪𝘰𝘯 𝘥𝘰𝘭𝘭𝘢𝘳𝘴 (𝘩𝘰𝘱𝘦𝘧𝘶𝘭𝘭𝘺 𝘢 𝘭𝘰𝘵 𝘮𝘰𝘳𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘣𝘢𝘯𝘬 𝘪𝘵 𝘸𝘪𝘭𝘭 𝘣𝘦 𝟺 𝘮𝘪𝘭𝘭𝘪𝘰𝘯 𝘢𝘧𝘵𝘦𝘳 𝟷𝟶 𝘺𝘦𝘢𝘳𝘴......𝘴𝘰 𝘪𝘵'𝘴 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘱𝘳𝘦𝘵𝘵𝘺 𝘤𝘩𝘦𝘢𝘱!! ⁣
⁣
𝘕𝘰 𝘪𝘯𝘷𝘦𝘴𝘵𝘮𝘦𝘯𝘵 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘰𝘳𝘭𝘥 𝘱𝘢𝘺𝘴 𝘰𝘶𝘵 𝘭𝘪𝘬𝘦 𝘵𝘩𝘢𝘵!"

And there you have it.

Health is real wealth, both literally and figuratively.

Are you investing in yourself?

✍🏼 Agree or disagree?

6 days ago | [YT] | 1,025

Dan Go

Getting in shape is less about what you gotta do and more about how you manage your emotions.

We turn to food or alcohol when we need to de-stress ourselves or if we’re having a bad day.

We reach for snacks not because we’re hungry but because we’re bored.

What most people don’t know is that this creates a vicious cycle.

Eating highly processed foods leads to less control over our moods. Not getting enough nutrients over the long term leads to an increased chance of mental illness.

When we reach for food, we want to be able to change our state.

If that's the case, then try moving your body.

Take a walk when you’re feeling anxious or bored.
Celebrate with experiences rather than binge eating food.
Go lift some weights if you’re feeling angry.

To tame the mind, you must exhaust the body.

Habits don’t exist in a vacuum, so if you intend to get rid of the bad habit of eating your emotions, they must be replaced.

The best way is through movement.

✍🏼 How has exercise helped you manage your emotions?

1 week ago | [YT] | 1,134

Dan Go

5 cheat codes to living longer than 99% of humanity:

1. Lift weights using proper form. This improves quality of life.

2. Do both low-intensity and high-intensity cardio. This improves V02 max, which lengthens life.

3. Eat a Mediterranean-based diet. Lots of fish, veggies, and nutrient-dense foods. This helps improve both length and quality of life.

4. Fix both your quality and quantity of sleep. This gets rid of the waste build-up in your brain and body.

5. Surround yourself with a good community. Friends are what make life worth living. Find ones that fit your vibe and share space with them.

Focus on these 5 pillars and you'll be fit and energetic well into your 80s and 90s.

✍🏼 Agree or disagree?

1 week ago | [YT] | 964