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![You didn’t lose weight in Italy because of pasta and gelato.
You lost it because you walked 20,000 steps, ate human-sized portions, and stopped midnight snacking.
Europeans aren’t magic, they just move more, eat less, and live slower.
You don’t need a passport. You need better habits.
- Dan]()
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2025-09-23 05:35:00
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You didn’t lose wei..
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2,450 -32%
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160 +13%
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![Willpower won’t beat hunger. Biology will.
My clients lose fat eating these five foods:
- Apples: Pack fiber that turns to gel in your gut.
- Blueberries: Stabilize blood sugar.
- Potatoes (yes, potatoes): Have the highest satiety score of any food.
- Asparagus: Delivers volume at 20 calories.
- White Fish: Fills you up with pure protein.
Notice what’s missing? Bars. Shakes. Supplements. Just real food that costs less than your coffee.
Stop fighting hunger. Feed it smarter.
Your ancestors stayed lean without counting calories because they ate food that actually filled them up.
I created a FREE guide with a 30-day protocol to help you lose 14+ pounds of fat. Follow me and comment “POUNDS” and I’ll send it to you.]()
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2025-09-23 01:35:00
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Willpower won’t..
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2,346 -35%
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430 +205%
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![Here’s your gameplan 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?
♻️ Reshare if this was helpful.
danfounder]()
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2025-09-23 01:16:39
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Here’s you..
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![I’m 45. Been lifting and coaching for 25 years.
The biggest mistake? Everyone’s chasing complexity when basics win every time.
My clients who deadlift, squat, and press get results. The ones doing circus tricks on Instagram get injured.
You don’t need 47 exercises. You need 5 movements done right for decades.
You don’t need the perfect program. You need to show up when you don’t feel like it.
Most people know enough to transform their bodies.
They just won’t do the boring work that actually works.
So my question to you today is:
What basic movement changed your life?
- Dan]()
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2025-09-22 17:35:00
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I’m 45. Been ..
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769 -79%
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19 -87%
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![If your watch says you burned 800 calories today, don’t trust it.
A Stanford study tested seven popular fitness trackers and none were accurate for calorie burn, with some off by as much as 93%.
The reason why is because they use rough estimates on heart rate movement, not your actual metabolism.
Calorie burn is personal. Age, muscle mass, stress, sleep, and hormones all play a role.
While wearables are great at tracking habits, steps, or even heart rate trends, when it comes to calories burned, they are playing the guessing game.
✍🏼 Do you trust your watch when it tells you how many calories you burned?
♻️ Reshare if this was helpful.
danfounder]()
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2025-09-22 15:04:52
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If your watch ..
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5 -100%
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0 -100%
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![My client lost 35 pounds in 12 weeks, just by following the Lean Body Water Protocol.
16oz on waking, 16oz before meals, sips while eating, water instead of snacks.
Science shows thirst often mimics hunger.
Simple, free, effective. Water isn’t sexy, but neither is being overweight.
Choose boring. Get results.
- Dan]()
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2025-09-22 05:35:00
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My client lost 35 pound..
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2,926 -19%
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11 -92%
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![You’re not aging because of your genetics.
You’re aging because of your habits.
70% of how you age is YOUR choice.
30% is genetics.
Yet most people are giving away 14 years of life.
The 5 mistakes stealing your years:
1. Your couch is killing you faster than cigarettes
2. You eat food-like products, not actual food
3. You think 5 hours of sleep makes you tough
4. You avoid the weight room like it’s toxic
5. You have no clue what your blood sugar is doing
I’ve watched 45-year-olds become 35 again.
I’ve seen 60-year-olds outperform 30-year-olds.
Not through magic pills.
Through fixing these 5 basics.
Your grandparents’ genes aren’t your destiny.
Your daily decisions are.
The best part?
You can start changing your biological age TODAY.
I created a FREE guide that breaks down the exact metabolism protocol we use to help our clients 2x their fat loss results. Follow me and comment “HEALTHY” and I’ll send it to you.]()
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2025-09-22 03:42:52
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You’r..
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80 -98%
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3 -98%
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![When I was in my 20’s I learned this one little hack that changed my life.
I had just gotten my body in shape when I became a personal trainer.
In the gym, I was working with a coach named Darren.
Darren never smiled. He was as grumpy as ever.
But the good thing about Darren was that he would always give it to you straight. He wouldn’t mince words.
One day, I was between sessions and was about to go to the local Tim Hortons (the Dunkin’ Donuts of Canada) to get a coffee and a honey crueller.
Upon seeing me walk in with a coffee and a donut, Darren called me out.
“WTF are you doing eating a donut in the middle of your day?”
“I was hungry man”, I sheepishly replied to him.
He took the donut right out of my hand and put it behind the front desk.
He told me to go drink an entire bottle of water first before eating the donut.
Feeling a bit embarrassed, I grumbled something from the side of my mouth and took Darren’s “advice”.
One bottle of water and 20 minutes later Darren came back to me.
“Still want that donut?”
I had totally forgotten about it as I was busy doing something else.
I didn’t want that donut and it taught me a valuable lesson about food:
Most times, we’re not hungry. We’re either bored or dehydrated.
Most people don’t even know what true hunger feels like.
So next time you find yourself reaching for a sugary snack between meals, try the water test.
More times than not you’ll find yourself full as a result of drinking good ole H20.
As for Darren, he comes off as an ass, but I know he has the right intentions at heart.
We became good friends since then, and I’m glad I have someone who calls me out when I need it.
I created a FREE guide with a 30-day protocol to help you lose 14+ pounds of fat. Follow me and comment “POUNDS” and I’ll send it to you.]()
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2025-09-22 01:35:00
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..
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4,797 +33%
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280 +99%
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![I watched my grandfather live to 92.
He walked every day. Perfect blood pressure. Strong heart.
But the last 10 years? He couldn’t get out of a chair without help.
Then I watched my dad at 80. Lifted weights. Ran 5-10ks. Still independent.
That’s when it hit me:
Cardio helps you live longer.
Weights help you live better.
Now at 45:
• I have more muscle than I did at 20.
• Run circles around my kids.
• Carry all the groceries in one trip (yes, it matters)
• Can run at 5-10k at command.
The research is clear:
Cardio adds years to your life.
Muscle adds life to your years.
You need both.
My clients who prioritize both:
• Feel 20 years younger
• Never worry about falling
• Stay independent forever
• Actually enjoy aging
Your heart keeps you alive.
Your muscles keep you living.
Choose accordingly.
✍️ What’s your cardio to weights ratio?
♻️ Share with someone choosing quantity over quality.
danfounder]()
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2025-09-21 21:32:02
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..
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31 -99%
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![At 45, I’ve learned red flags you ignore in your 20s become fires in your 40s.
That big belly? Visceral fat is inflaming your organs.
Under 4,000 steps daily? Mental health tanks, life expectancy drops.
Less than 6 hours of sleep? Hormones crash, fat stores multiply.
Even bleeding gums warn of heart disease coming.
My client ignored all these at 35. By 40, he was on three medications.
The bill always comes due. But you can reverse course at any age.
Start small. Stack habits. Your body forgives, but not forever.
I created a FREE guide that breaks down the exact metabolism protocol we use to help our clients 2x their fat loss results. Follow me and comment “HEALTHY” and I’ll send it to you.]()
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2025-09-21 17:35:00
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At 45, I’ve learn..
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2,809 -22%
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369 +162%
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![At 45, my bloodwork looks better than at 25.
Not from biohacks or supplements, because I lift.
Muscle isn’t just tissue, it’s a pharmacy.
Every rep releases myokines that fight inflammation, regulate blood sugar, protect your brain, and burn fat.
The best medicine isn’t in a bottle, it’s a barbell.
- Dan]()
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2025-09-21 05:35:00
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At 45, my bloodwo..
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4,158 +16%
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19 -87%
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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.
danfounder]()
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2025-09-21 03:17:33
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The other day..
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43 -99%
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0 -100%
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![The average American gets 3,000 steps daily.
Our ancestors got 17,000.
We wonder why we’re depressed, anxious, and fat.
Walking literally rewires your brain:
• Floods it with feel-good chemicals (serotonin, dopamine)
• Releases natural painkillers (endorphins)
• Builds new neural pathways
• Boosts oxygen for better memory
• Melts stress while burning fat
My clients who hit 10,000+ steps daily report better mood than when they were on antidepressants.
The cure for most modern problems?
Walk more.
It’s free therapy that burns calories.
I created a FREE guide on the walking protocol we use to help our clients lose their belly fat! Follow me and comment “WALK” and I’ll send it to you.]()
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2025-09-21 02:52:04
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The a..
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25 -99%
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0 -100%
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![The biggest workout cheat code nobody talks about:
Stop trying to be perfect. My client went from zero workouts to training 300+ days last year.
His secret? He counts showing up for 10 minutes as a win. Some days it’s an hour. Some days it’s one set of pushups in his office.
But he never misses.
Perfectionists plan the ultimate workout and do it twice.
Winners do something imperfect every damn day. That’s how you build a body that lasts. Consistency beats intensity every time.
Your workout doesn’t need to be Instagram-worthy. It just needs to happen.
So my question to you today is:
What’s your minimum effective dose?
- Dan]()
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2025-09-21 01:35:00
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The biggest wor..
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1,624 -55%
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8 -94%
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![Stop negotiating with your body. It’s keeping score whether you realize it or not.
Every skipped workout, every late night, every “I’ll start Monday” compounds into your 40s like credit card debt.
The difference? You can’t declare bankruptcy on your health.
My 30s were about building wealth. My 40s taught me health IS wealth.
Start treating your body like the only asset you can’t replace. Because when you hit 45, you’ll either thank yourself or pay the price.
Your future self is watching. Don’t let them down.
If you want to get fit without sacrificing your busy schedule…
I’ve helped 1000+ entrepreneurs transform their bodies while growing their businesses.
Follow me and comment “TRANSFORM” if you’re ready to level up 💪
(Only for serious entrepreneurs, founders, and executives)]()
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2025-09-20 17:35:00
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..
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48,340 +1,245%
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534 +279%
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![Two Pina Coladas cost me three days. Not the hangover, the compound effect.
One drink killed my focus, workouts, and energy for 72 hours.
Multiply that by weekends: 156 days a year at half-speed.
Alcohol is a subscription to mediocrity.
Do the math before you renew.
- Dan]()
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2025-09-20 05:35:00
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Two Pina Coladas cost me ..
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6,344 +76%
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145 +3%
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![It’s been amazing watching my dad age.
He’s been lifting weights since he was 40. Now he’s in his 70s & he’s younger than ever.
Compared to his friends it’s a different story...
They haven’t taken care of their bodies and it’s starting to show.
All of them need some form of assistance to move from one place to another. They are frail and not living independently.
Their neglect has caught up to them and it’s showing.
It reminds me of this fact:
A 70-year-old man who trains with weights is stronger than a 30-year-old man who doesn’t.
Weightlifting is not just about looking good. It’s about having the ability to use your body effectively as you age.
No one wants to admit that there comes a point of no return when neglecting your health.
I don’t know about you but I intend to live a quality life until I’m 100 and beyond.
One of the ways I’ll be able to do that is to continue to have weightlifting as part of my weekly schedule.
✍🏼 How does your routine change as you get older?
♻️ Reshare if this was helpful.
danfounder]()
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2025-09-20 03:26:47
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![At 45, I lose fat without losing muscle using three simple workouts.
Walking: 7-10K steps daily. Burns calories, lowers stress, aids recovery. Sneak it into calls, meetings, errands.
Strength training: 2-3x weekly. Preserves muscle in a deficit. Keeps metabolism high. Non-negotiable.
HIIT: Once weekly. Spikes calorie burn. Torches visceral fat. Just enough to boost results without killing recovery.
Most people do too much cardio and lose muscle.
Or lift too much and burn out.
This combo strips fat while keeping you strong.
Simple beats complicated every time.
I created a FREE guide with a 30-day protocol to help you lose 14+ pounds of fat. Follow me and comment “POUNDS” and I’ll send it to you.]()
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2025-09-20 01:35:00
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At 45, I lose fat w..
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944 -74%
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214 +52%
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![Obesity rates vary wildly across the world.
Some countries stay lean despite eating rice daily, cooking with oils, and sharing big meals.
The difference?
They walk everywhere.
Eat mostly real food.
Stop when 80% full.
Share meals with family.
Rarely snack between meals.
One of my clients dropped 30 lbs just by adopting these simple lifestyle habits.
Obesity isn’t about perfect macros.
It’s about how you live.
I created a FREE guide that breaks down the exact metabolism protocol we use to help our clients 2x their fat loss results. Follow me and comment “HEALTHY” and I’ll send it to you.]()
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2025-09-19 17:35:00
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Obesity rates v..
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1,626 -55%
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115 -18%
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![I’ve been running an experiment for the past 3 weeks.
The result? My lowest weight in 5 years.
Here’s what happened:
After my second child was born, my body fell apart.
Despite hitting the gym and watching my diet, I was heavier than ever.
I managed to drop some weight, but hit a wall at 175 pounds.
For months, nothing budged.
I had two options:
1. Cut more calories (and be miserable)
2. Move more (and feel better)
I chose option 2.
Increased my daily steps from 10k to 15k.
That’s it. No fancy protocols. No biohacks.
Just 5,000 extra steps every single day.
Three weeks later: 172 pounds.
My lowest weight since I turned 40.
But here’s what nobody tells you about plateaus:
They’re not your body being stubborn.
They’re your body adapting to your current routine.
Change the input, change the output.
The bonus? My energy and mental clarity are through the roof.
Turns out your brain loves movement more than restriction.
If you’re stuck at a weight plateau, try this:
Before you slash another 200 calories...
Add another 5,000 steps.
Your metabolism will thank you.
Your mood will thank you.
Your family will thank you.
Sometimes the answer isn’t doing less.
It’s simply moving more.
✍️ What’s your go-to plateau breaker?
♻️ Share with someone fighting their scale.
danfounder]()
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2025-09-19 15:53:15
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![For 3 months, I gave my family creatine. Results? Insane.
Mom’s brain fog vanished. My wife’s 3pm crash disappeared. All from 5g daily.
Backed by 500+ studies, creatine boosts memory, mood, muscle, and protects the brain.
Costs 20¢ a day, yet most people still take it wrong.
- Dan]()
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2025-09-19 05:35:00
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For 3 months, I gave..
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4,409 +23%
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460 +226%
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![Your brain fog might just be dehydration.
Losing 1% of body water drops cognitive performance by 5%. That’s why you can’t focus, feel sluggish, and make poor decisions.
Most people eat when they’re actually thirsty, adding thousands of unnecessary calories.
Simple fixes:
• Drink before you’re thirsty
• Keep water visible on your desk
• Add sea salt for better absorption
• Eat water-rich foods (watermelon, cucumbers)
The easiest performance hack? Stay hydrated.
Your brain literally shrinks when dehydrated. No wonder you can’t think straight.
I created a FREE guide that breaks down the exact metabolism protocol we use to help our clients 2x their fat loss results. Follow me and comment “HEALTHY” and I’ll send it to you.]()
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2025-09-19 01:43:38
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Y..
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![My client thought his life was over at 40.
“Too old to change,” he said. Accepted the dad bod. The low energy. The couch life.
Then his 65-year-old neighbor challenged him to a 5K.
The neighbor destroyed him.
That day, everything changed. Started lifting. Fixed his diet. Prioritized sleep.
18 months later:
- Ran his first marathon
- Deadlifting 400 lbs
- Dating a triathlete
- Started a new business
His neighbor? Still running circles around 40-year-olds.
“I wasn’t old,” he realized. “I was lazy.”
40 isn’t your expiration date. It’s your starting line.
So my question to you today is:
What excuse are you done with?
- Dan]()
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2025-09-19 01:35:00
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My clie..
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3,799 +6%
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14 -90%
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![I tripled my creatine dose for 9 months. Here’s what happened:
Standard dose: 5g daily
My experiment: 15g daily
Results shocked me:
- Recovery time cut in half at 45 years old
- Mental clarity like I’m 25 again
- Zero brain fog during 12-hour workdays
The catch? I became a water-drinking machine. Creatine pulls water into cells - had to add electrolytes to avoid cramping.
It’s not a steroid. It’s cellular rocket fuel. Your muscles AND brain run on ATP. Creatine supercharges both.
Start with 5g. Work up if needed.
I created a FREE guide that breaks down exactly how to take creatine the right way to maximize results. Follow me and comment “CREATINE” and I’ll send it to you.]()
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2025-09-18 17:35:00
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I tripled m..
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2,259 -37%
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745 +428%
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![5-step formula to create all-day energy:
Step 1 - Get a brief walk first thing in the morning with the sun on your eyes and body.
Step 2 - Avoid all forms of screens or blue light at least one hour before sleeping.
Step 3 - Stop eating 3 to 5 hours before going to bed. This helps improve digestion and quality of sleep.
Step 4 - ZERO ALCOHOL. Alcohol is a net negative for the quality of sleep. Avoid.
Step 5 - Set up your sleep environment to provide the best quality sleep (sleep mask, blackout blinds, temperature, ear plugs, etc.)
Follow these 5 steps for 7 days straight and watch your energy transform when you wake up.
✍🏼 Which one are you doing already?
♻️ Reshare if this was helpful.
danfounder]()
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2025-09-18 16:18:05
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5-step formula t..
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On average, Dan Go Fitness Coach gets 3.6K likes and 141 comments per post. (Historical)
