Dan Go, a renowned fitness coach and body transformation specialist for entrepreneurs, has built a significant following by offering practical, no-nonsense advice on health, fitness, and mindset. His philosophy centers on simplicity, consistency, and integrating sustainable habits into a busy lifestyle.

Mindset and Motivation

  1. On the Power of Belief: "Your thoughts eventually become your reality. The biggest barrier to slowing down the aging process is how you think about it in the first place." [1]
  2. On Overcoming Averages: "If you're out of shape it means you've accepted being average. The most contrarian thing you could do is get your body in shape."
  3. On Taking Control: "When I started to control my health and started to take control of it, it made me realize I had so much more power inside of this world when I just focus on what I can control."
  4. On the Importance of Health: "When you transform your body you transform your life. Health is the #1 metahabit that makes all things better." [2]
  5. On Redefining Fitness: "People getting themselves in shape only to look good is probably the weakest reason on the planet." [3]
  6. On Inner Strength: "Gaman is to be patient and calm during stressful times. Gaman translates into enduring toughness and the unbearable with patience and dignity. It teaches us not to lose ourselves no matter how bad things get." [4]
  7. On a Holistic Life: "Get your body in shape, prioritize your family, manage your emotions, make money AND have awesome experiences. Everything else is empty calories." [4]
  8. On Self-Mastery: "An underrated form of self mastery is controlling the foods that go into your mouth." [5]
  9. On a Life of Purpose: "All I want to do is create, work on something bigger than myself, be with family, exercise, eat good food, lift weights, walk in nature and get good sleep. Everything else is a distraction." [5]
  10. On Emotional Eating: "Feeling bored? Let's eat. Feeling stressed? Let's get a drink. Just closed the big deal? Let's celebrate by doing both. You're training yourself to deal with emotions using food and alcohol." [5]
  11. On Mental Health as a Priority: "I feel like a good signal for people listening that you're on the right track to actually being fit is if you're actually prioritizing your mental health over your physical health." [3]

Nutrition and Diet

  1. On Simple Eating: "Society eats so much junk food that eating real food is considered dieting." [6]
  2. The 80/20 Rule: "Go suggests getting 80 percent of your calories from whole foods and unprocessed sources, leaving the remaining 20 percent to whatever you want." [7]
  3. On Meal Timing: "Eat low carb during the day for better mental clarity. Eat higher carb at night for better sleep." [8]
  4. Pre-Sleep Eating: "Stop eating at least 3 to 5 hours before bed to improve the quality of your sleep and aid in better digestion." [8]
  5. On Hydration: "I start my day with 1 liter of water with a bit of sea salt in it. The sea salt is a great source of electrolytes like magnesium, calcium, potassium & sodium." [8]
  6. A Simple Diet Filter: "If it's not green if it doesn't have a face then you don't put it into your body." [9]
  7. On Alcohol: "It's empty calories, bad for your health, increases stress and anxiety, and uplevels your appetite, making you want to eat more." [7]
  8. On Eating to Satiety: "Instead of eating until you're stuffed, eat until you're at about an eight out of 10 fullness level. Don't eat to failure!" [7]
  9. The Power of Protein: "Drinking a protein shake before a meal can decrease hunger and increase fullness." [8]
  10. On Nutrient-Dense Foods: "Beef liver is considered nature's multivitamin as it contains more nutrients gram for gram than any other food." [5]
  11. On Eggs: "Eggs are one of the most nutrient dense foods on the planet. The yolks contain choline, which is associated with reducing inflammation and improved brain function." [5]
  12. Mindful Eating: "Stop distracting yourself when eating. This makes you ignore your signals for satiety and digestion." [7]
  13. Underrated Diet Hack: "An underrated diet hack is eating similar meals every single day." [5]

Exercise and Training

  1. The Purpose of Different Exercises: "Do cardio for a longer life. Lift weights for a quality life." [5]
  2. For Desk Workers: "Exercise should be mandatory if you have a desk job." [6]
  3. On Intelligence and Exercise: "If you don't exercise you're not as smart as you think." [6]
  4. The Mind-Muscle Connection: "Every gym bro needs to read. Every intellectual needs to lift. It's about balance." [5]
  5. Caloric Burn Reality: "Exercise doesn't burn as many calories as you think. Doing an intense workout is not an excuse to eat like crap." [5]
  6. Workout "Cheat Code": "For a great workout, mix a bottle of beetroot juice with half a teaspoon of baking soda. Beetroot boosts nitric oxide for endurance; baking soda buffers acid, delaying fatigue for workouts."
  7. Post-Workout Fat Burn: "The easiest way to burn more fat at the gym: Add a 10-minute walk after weights."
  8. Daily Movement: "Every morning I take a shower. When I'm in the shower I wash myself, brush my teeth, do a little prayer, and then perform 6 reps of Cat Cows... to keep my neck, shoulders & spine flexible." [2]
  9. Progressive Overload Explained: "I look at it from a video game perspective... if I were to start a game on say easy mode... I'm gonna get to a point where this stuff is pretty easy. Then we set you up to medium." [6]
  10. Finding Your Method: "The thing most fitness people get wrong is thinking there is only one way to do things. Or thinking their way is the most optimal." [2]
  11. The Importance of Walking: A brisk 10-minute walk can translate to roughly 1,000 steps, and he recommends aiming for 8,000 to 10,000 steps a day.
  12. Two Types of Cardio: He recommends incorporating both zone 2 cardio and high-intensity interval training (HIIT) into your routine.

Consistency and Habits

  1. The Rule of 2: "If you miss one workout, make it a point to hit the next one. If you eat a 'bad' meal, make the next one healthy. If you miss once it's a mistake. If you miss twice it's a decision. High performers never miss twice." [5]
  2. The 21/90 Rule: "It takes 21 days to start a habit. It takes 90 days to start a lifestyle. Use these as milestones complete when sticking to a new habit." [5]
  3. The Rule of 1: "Find it hard to workout? Start with one set. Find it hard to write? Start with one sentence. If you find it hard to start focus on doing 1 thing." [5]
  4. The Nature of Progress: "Getting in shape is slow. Getting out of shape is fast." [4]
  5. Showing Up: "I'm not motivated to go to the gym. It is my routine. And I show up regardless of how I feel." [10]
  6. The Power of Daily Action: "You have to be consistent with pushing publish even though you may think that what you're putting out is dog crap. But you have to stay consistent with it. And you have to do this daily." [10]
  7. Scheduling Hunger: "One of the key things that I think people are missing is actually putting their hunger on a schedule... so your body actually knows when it's going to get fed." [9]
  8. Discipline and Flexibility: "You can't have flexibility without discipline." [6]

Health and Longevity

  1. Beyond the Scale: "Your scale is lying to you. Your blood tells the truth. I've seen 'skinny' people dying inside. I've seen 'overweight' people metabolically perfect." [11]
  2. Proactive Health: "Most people would rather take 50 pills a day than fix the lifestyle that made them sick in the first place." [6]
  3. The 10-3-2-1 Sleep Rule: "10 hours before bed stop drinking coffee... 3 hours before bed stop eating... 2 hours before bed stop drinking liquids... 1 hour before bed stop looking at screens." [5]
  4. The Best Gift: "The best gift you can give your family is getting healthy." [6]
  5. Family First: "Everything I do is optimized to take care of my family and spend time with them. Family always comes first." [5]
  6. On Mainstream Health Advice: "We're at a point where whatever mainstream media says about health… do the opposite." [6]

For more direct insights from Dan Go, you can follow him on his social media platforms and visit his website:


Learn more:

  1. Dan's top tips for seed-sowing - Winterbourne House and Garden
  2. QUOTE | English meaning - Cambridge Dictionary
  3. My top tips for returning to fitness after surgery - Crohn's & Colitis UK
  4. QUOTE Definition & Meaning - Merriam-Webster
  5. How to Use Learnings Correctly - Grammarist
  6. quote noun - Definition, pictures, pronunciation and usage notes | Oxford Advanced Learner's Dictionary at OxfordLearnersDictionaries.com
  7. Quote - Definition, Meaning & Synonyms - Vocabulary.com
  8. Is there a word such as "Learnings"? [closed] - English StackExchange
  9. LEARNINGS Synonyms | Collins English Thesaurus
  10. learnings - Wiktionary, the free dictionary
  11. Five Secrets to a Supermodel body – DAN ROBERTS – Fitness, Movement & Performance Coach
  12. Welcome to the Program!. The Alpha Body Academy is… | by Dan Go - Medium