Dan Go

Body transformation coach to entrepreneurs. On a mission to help 1 million people transform their bodies by 2027. Follow me for posts on high performance & health optimization.

Over the past 18 years, at High Performance Founder we have been helping some of the sharpest Entrepreneurs on the Planet lose weight, build muscle & increase energy.

Just imagine yourself with more confidence, energy & focus watching your revenue skyrocket as a result of feeling like yourself again.

That’s what most DREAM about, but cease to ever accomplish...

After servicing over 10,000+ Clients,

I've noticed a pattern of why most Entrepreneurs can't lose weight in a sustainable way and I've distilled it down to 3 forces:

Force #1. Cookie cutter plans - You follow someone else's plan or diet and hope to expect the same result.

What you actually need is a plan customized to your body and personal lifestyle.

Force #2. Systems — No systems in place to make getting in shape easier.

A good business runs on systems. The same goes for your body.

Without systems you're gambling on success worse than a drunken bet at a Vegas craps table. 

The process of getting your body back into shape is very much about automating the habits needed to get your body lean & energetic.

No systems = having to think about your diet and workouts all the time.

This results in your spinning your wheels getting frustrated with the process and eventually giving up.

Force #3. Too much focus on losing weight. Not enough on sustainability

What's the point of losing 20 lbs in 6 weeks if you just put it back on?

The goal is to never worry or think about having an unhealthy body for the rest of your life.

But you can't be doing that if you're just thinking about doing things only to lose weight and not enough on your lifestyle.

Most entrepreneurs do unsustainable things to lose a couple pounds on the scale only to be disappointed when they're back where they started.

This results in a yo yo cycle of weight loss and weight gain until they give up.

Now, if you're facing any of these forces, I have a good news! These are completely avoidable and reversible if you just follow the right process.

At High Performance Founder, we are client-obsessed helping entrepreneurs succeed by filling in these gaps. 

Our "North Star" is our clients, focused on this axis; Fastest, most predictable and cost-efficient way possible to help you grow. Our hygiene standard is to help our client getting in shape without stressing out.

We've spent the last 18+ years dialling in a process that just works!

Don't take my word for it — check out our Case Studies below from our successful Clients.

Want to learn more?
→ https://highperformancefounder.com/testimonials/

Chief Executive Officer

We specialize in helping entrepreneurs lose the excess weight, build muscle & increase energy with ease and minimal stress.

At High Performance Founder, we are client-obsessed helping entrepreneurs become the healthiest versions of themselves.

Our "North Star" is our clients results with a big focus on sustainability. Our standard is helping clients reach their fitness goals within 12 weeks.

We've spent the last 18 years dialling in a process that just works!

Don't take my word for it — check out our Case Studies below from our successful Clients.

Want to learn more? Watch free training:
→ https://highperformancefounder.com/testimonials/

It's my birthday today, and let me share with you something that has taken me a decade to learn:

Body:
Hit the gym 3x/week. That's it.

Relationships:
Find someone whom you wouldn't mind doing absolutely nothing with. Lock that person down.

Work:
Pick something you'd do for free. Then charge for it.

Daily execution:
Show up. Do the work. Ignore everyone else's scoreboard.

The happiest people I know are not the ones with the most money. They're the ones who figured this out.

We overcomplicate success:
- 47-step morning routines
- Optimization frameworks
- Life hacks and shortcuts
- Comparison games

The truth is boring:

Lift heavy things. Love good people. Build something meaningful. Have more fun than everyone else.

That's the whole playbook.

The person having the most fun always wins. Because they're the only one who knows what game they're actually playing.

Stop collecting tactics. Start living.

Period.

♻️ Share with someone making life harder than it needs to be.

- Dan

Ps. Want the simple system to keep your body in shape? Join 460,000+ upgrading their lives and bodies👇

https://lnkd.in/gzyviRFf

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I Asked 100 Entrepreneurs: 'What Would You Trade For 10 More Healthy Years?'

Every Answer Was The Same.

"Everything."

Their cars. Stock portfolios. Beach houses. Business empires.

All of it.

One founder showed me his dad's death certificate. Died at 58. Heart attack. Built a $50M company but never saw his grandkids.

Another pulled up photos. Him at 35: Running 5ks. Him at 45: Can't climb stairs without stopping.

Here's what hit me hardest:

These aren't lazy people. They work 80-hour weeks. Close million-dollar deals. Build empires.

But they treat their bodies like rental cars.

Skip workouts for meetings.
Replace meals with protein bars.
Sleep 4 hours because "hustle."
Pop pills instead of fixing problems.

Then, at 50, they'd trade their entire net worth for what they destroyed.

The math doesn't work.

You're grinding for a future you won't live to see. Building wealth while bankrupting your health.

I tell my clients: Your body is your only non-negotiable asset.

Money? You can make more.
Business? You can start another.
Health? Once it's gone, it's gone.

The entrepreneurs who get this? They schedule workouts like board meetings. Track sleep like KPIs. Treat nutrition like an investment strategy.

Because 10 extra healthy years isn't about living longer.

It's about being there when your daughter gets married. Playing with grandkids. Actually enjoying what you built.

You can't buy that back.

♻️ Share with someone drowning in complexity.

- Dan

PS. I help entrepreneurs get their health back without sacrificing their business.

Every week 460,000+ subscribers get my best tips on getting lean, boosting energy, and living longer.

Join us here 👇

https://lnkd.in/gzyviRFf

80% of desk workers do these for 60 seconds. The other 20% will live longer.

Watch the video. These two moves will save your spine, keep your shoulders healthy, improve posture, and also help improve your chances at longevity.

The Bar Hang:
• Decompresses your spine after 8 hours of sitting
• Opens up shoulders hunched over keyboards
• Strengthens grip (predicts longevity better than blood pressure)
• Hold for 1-2 minutes

The Asian Squat:
• Reverses hip tightness from chair prison
• Mobilizes ankles destroyed by dress shoes
• Strengthens knees most people can't bend past 90°
• Hold for 1-2 minutes

My CEO clients laughed when I showed them this.

"That's your secret weapon?"

6 weeks later:
• Back pain gone
• Can touch their toes again
• Energy through the roof
• Feel 10 years younger

Your body wasn't designed for 8 hours in a chair.

These 4 minutes undo 8 hours of damage.

One opens what sitting closes. The other strengthens what sitting weakens.

Do them daily. Your spine will thank you at 70.

✍️ How long can you hold each one?

♻️ Share with someone living at their desk.

- Dan

Ps. Join 450,000+ desk workers reclaiming their bodies and operating at their fullest potential:

https://lnkd.in/gzyviRFf

Something I've realized in my 20 years of coaching is that your physical health equals your mental health.

When I was sedentary, eating a horrible diet, not getting enough sleep, and drinking alcohol regularly, it would often come with anxiety, negative thoughts, and ruminations. 

The first thing I did to clean up my act was start an exercise routine.

As I went to the gym, I found that my brain felt lighter, and I was starting to feel motivated. 

One thing led to another, and here I am writing this to you on LinkedIn. 

You can build a better brain by building a better body. 

If you don't believe me, try it out for yourself. You may be surprised at what you find. 

♻️ Share with someone who needs this wake-up call.

- Dan

Ps. Want the exact blueprint Jason used to transform?

Join 450,000+ choosing better every day 👇

https://lnkd.in/gzyviRFf

My client lost 30 lbs and made an extra $1.2M last year. Not a coincidence.

"I can't focus after lunch," he told me 18 months ago. Running a $2 million company while falling asleep in meetings.

His day: 
- Skip breakfast
- 4 coffees by noon
- Crash at 2pm
- Work until midnight (poorly)
- Repeat

We fixed his body first. Business followed.

Started simple:
- Protein breakfast daily
- Gym 3x/week
- 8 hours sleep
- Walk during calls

Month 3: Down 15 lbs. Stopped the 2pm crashes.
Month 6: Down 30 lbs. Working 2 fewer hours, getting 2x more done.
Month 12: Best revenue year ever.

Here's what nobody tells you about fitness and money:

Energy = Better decisions
Confidence = Bigger deals close easier
Discipline = Systems that scale
Health = People trust you with their business

My highest-earning clients aren't the smartest. They're the ones with the most energy.

You can't negotiate million-dollar deals when you're fighting to stay awake.

The math:
Gym membership: $100/month
Healthy food: Extra $300/month
Energy to close one more deal: Priceless

Your body is your #1 business asset. Everything else is secondary.

Period.

♻️ Share with an entrepreneur choosing between gym time and "grinding."

- Dan

Ps. Ready to 10x your energy AND income? Join 460,000+ subscribers who are getting fit and making more money 👇

https://lnkd.in/gzyviRFf

Everyone wants the shortcut. The pill. The hack. Here's what 20 years of coaching taught me:

The basics work. They've always worked.

But people hate them because they're boring.

You know what's not boring?

• Having energy to play with your kids at 45
• Thinking clearly in every meeting
• Never worrying about your blood work
• Feeling stronger at 50 than you did at 30
• Actually enjoying how you look in photos

I've watched hundreds of entrepreneurs transform their lives with these 5 simple habits.

Not supplements. Not biohacks. 

Just the unsexy stuff that actually moves the needle.

The hard truth: Your problems aren't that complicated.

Your solutions aren't either.

You just don't want to do the work.

Start with one. Then add another. In 6 months, you'll be unrecognizable.

Or keep searching for magic. Your choice.

♻️ Share with someone looking for the secret (it's not a secret).

- Dan

Ps. Getting in shape is simple and fun. Join 460,000+ learning how 👇

https://lnkd.in/gzyviRFf

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The Deathbed Calculator: How Many Years Your Current Habits Are Stealing (With Proof)

My 52-year-old client just discovered he'd been trading 14 years of his life for convenience.

The math was brutal:
- Daily alcohol: -4.6 years
- Poor sleep habits: -2.8 years 
- Zero strength training: -3.2 years
- Processed food diet: -2.1 years
- 4000 steps a day: -2.5 years

He thought he was "just living life."

Turns out he was financing his early death on a payment plan.

Here's what most people miss: Your body keeps a running tab. Every skipped workout. Every late-night scroll. Every "just one more drink."

The compound interest on bad habits is death.

But here's the plot twist – the math works both ways:

Start lifting 3x weekly: +2.5 years
Fix your sleep: +2.1 years
Cut the booze: +3.8 years
Walk 8,000 steps: +1.9 years
Eat whole foods: +2.3 years

That's 12.6 years added back. In 90 days.

My client's now deadlifting his body weight and playing with his grandkids. At 55, he's younger than he was at 45.

The calculator doesn't lie. Your habits are either deposits or withdrawals.

Which account are you funding?

♻️ Share with someone who needs to see their numbers.

- Dan

PS. Ready to flip your health metrics before 2025 ends?

Join 460,000+ entrepreneurs getting my weekly optimization strategies:

https://lnkd.in/gzyviRFf

A broom handle just fixed my CEO client's 10-year back pain in 47 seconds.

Not kidding.

After spending $10,000 on chiropractors, and massage therapy, a $5 broom handle did what nothing else could.

The move: Kneeling T-Spine Rotation.

Here's why 90% of desk workers have garbage posture:

Your thoracic spine (mid-back) is locked up from 8+ hours of hunching. When it can't rotate, your lower back and neck compensate. Hello, pain.

The 47-second fix:

1. Sit on a bench
2. Place broom handle across your upper back
3. Place a foam roller or pillow between your knees
4. Rotate your body (see video)
5. 10 reps each side

That's it. No gym required.

My client's results:
- Week 1: "Feels weird but good"
- Week 2: "Standing taller without trying"
- Week 3: "Haven't touched ibuprofen"
- Month 2: "Best I've felt in a decade"

The uncomfortable truth:

You're spending thousands on complex solutions when a broom handle and 47 seconds would fix it.

Your spine doesn't need another gadget. It needs to move the way it was designed to move.

Watch the full demo in the video above. Your future self will thank you.

♻️ Share with someone living on painkillers.

- Dan

Ps. Want more 1-minute health fixes that actually work? 👇

https://lnkd.in/gzyviRFf

"I need to lose 20 lbs fast." Every January 2nd email ever.

Here's exactly what I'd do. No BS. No magic pills.

• Zero alcohol for 90 days
• 10,000 steps every single day
• Lift weights 4x/week (3 is maintenance, 5 is overkill)
• Sleep 7-8 hours (non-negotiable)
• Replace snacks with water
• Real food only. If it has a commercial, skip it.

That's it. That's the whole system.

My client Sarah followed this exact blueprint:

Week 1: "This is too simple to work."
Week 4: Down 6 lbs
Week 8: "My jeans are falling off."
Week 12: Down 22 lbs, deadlifting her bodyweight

The uncomfortable truth:

Everyone wants the complicated solution because simple feels too easy.

Keto? Intermittent fasting? Carnivore? 
Cool. But unnecessary.

You know what works. You've always known.

The gap isn't information. Its execution.

90 days. 6 rules. Zero excuses.

Most people will read this and look for something more complex.

The ones who just screenshot it and start tomorrow? They'll be shopping for new clothes by April.

Patience isn't sexy. But neither is yo-yo dieting for the next decade.

Pick simple. Stick to simple. Win with simplicity.

Period.

♻️ Share with someone overcomplicating weight loss.

- Dan

Ps. Want to get in your best shape in 2026? Join 460,000+ doing it right 👇

https://lnkd.in/gzyviRFf

People ask me how I stay lean year-round as a dad while running multiple businesses.

Here's the truth: I don't negotiate with myself.

My daily non-negotiables:

· Exercise
· No meals past 6pm
· Hydrate with water
· Give value to people
· Eat a nutrient dense diet
· Write at least 500 words
· Read at least one chapter
· Sleep at 10. Wake up by 6am.
· Always breathe through my nose

Most people think this list is extreme.

I think waking up tired, sick, and unmotivated is extreme.

The difference between successful people and everyone else isn't talent.

It's having standards you refuse to break.

Every item on this list serves a purpose:
- Exercise = Mental clarity
- 6pm cutoff = Better sleep
- Writing = Clear thinking
- Nose breathing = Calm nervous system

These aren't restrictions. They're my operating system.

When you make health non-negotiable, success becomes inevitable.

Your standards become your life.

What are yours?

♻️ Share with someone who needs higher standards.

- Dan

Ps. Building non-negotiables changed my life at 40. Learn how 460,000+ are doing it 👇

https://lnkd.in/gzyviRFf

My client dropped 18 pounds in 6 weeks drinking water at weird times.

She'd tried everything. Keto. Intermittent fasting. 10,000 steps. Nothing stuck.

Then we tested something stupidly simple: Strategic water timing.

The protocol in the image changed everything.

Here's the science most people miss:

Drinking water during meals forces you to eat faster which interferes with your digestive process.

But water BEFORE meals? Different story. Increases satiety hormones. You eat 22% less without trying.

Water between meals kills fake hunger. Most "hunger" is just dehydration wearing a disguise.

The morning water hydrates you better than coffee.

My client went from constantly snacking to forgetting food exists. Her energy doubled. Bloating vanished.

The Lean Body Water Method isn't sexy. But it works.

Because sometimes the answer isn't another $200 supplement or biohacking gadget.

It's the stuff that's been free all along.

♻️ Share with someone who needs to stop overcomplicating weight loss.

- Dan

PS. Want more simple protocols that actually work?

Join 460,000+ entrepreneurs getting lean without the BS:

https://lnkd.in/gzyviRFf

A CEO client just turned 52. His doctor gave him two options:

"Start medication for your heart, or start moving."

He chose both cardio AND weights. Smart move.

Everyone's arguing about cardio vs weights. They're missing the point.

Here's what actually happens:

Cardio only = You'll outlive your friends but need help opening jars
Weights only = You're strong until your heart says "nope" at 65
Both = You're the 90-year-old still crushing life

The math is simple:

3x week cardio = Heart that won't quit
3x week weights = Body that won't break
6 hours total = Decades of independence

My client who started this at 52:

Month 1: Could barely walk up stairs
Month 6: Deadlifting his bodyweight
Month 12: Off heart medication
Today: Planning to hike Machu Picchu at 55

The uncomfortable truth:

Every workout you skip is a vote for a weaker future.
Every workout you complete is compound interest for your body.

Stop picking sides in a war nobody wins.

Your heart needs cardio.
Your muscles need weights.
Your future needs both.

Period.

♻️ Share with someone still choosing teams.

- Dan

Ps. Your body is keeping score. Join 460,000+ subscribers winning the health game 👇

https://lnkd.in/gzyviRFf

I just turned 46. Here’s what your 40s are trying to tell you:

Your metabolism didn’t slow down. You did.

Your back doesn’t hurt from age. It hurts from sitting.

You’re not too old to build muscle. You’re too inconsistent.

Your energy isn’t gone. It’s buried under poor sleep and stress.

At 46, I’m stronger than at 26. Better cardio than 36. More muscle, less medication, zero excuses.

The difference? I stopped negotiating with the basics: Lift heavy. Walk daily. Sleep 8 hours. Eat protein. Repeat forever.

Your 40s aren’t your decline. They’re your wake-up call.

Answer it.

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, and executives only)

JbMzBf1Rg

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 reduce 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 
 
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. 
 
Join 460,000+ subscribers here 👇🏼

https://lnkd.in/gSFC9CMU

I spent 20 years as a meathead who thought cardio was for quitters.

Could bench 1.5x and deadlift 2.5x my bodyweight. But walking up one flight of stairs? Winded.

That wake-up call hit at 42. I was strong but would struggle running a 5k.

So I swallowed my pride and started walking. Then sprinting. Then Zone 2 cardio.

The changes shocked me:
• Energy through the roof
• Mood more stable than ever
• Can outlast guys half my age
• Feel better at 45 than I did at 25

I still lift heavy 3x a week. But now I do cardio 3x.

Turns out I was only training half my body. The weights gave me better years. But the cardio? That's giving me more years.

Doing both is giving me the best years.

Your muscles might impress at the beach. Your heart determines if you'll make it there.

♻️ Share with anyone who needs to do more cardio

- Dan

Ps. Want to improve your healthspan and lifespan?

Join 450,000+ subscribers who are living longer and improving the quality of their lives.

https://lnkd.in/gzyviRFf

December 5th. While everyone is waiting for January to make changes you could show up 10 pounds lighter and ahead of the pack.

December is "separation season". While everyone is getting lazy and enjoying the holidays, you are creating an unbreakable foundation. 

My client Marcus did this last December. Lost 15 pounds, doubled his energy, and closed his biggest deal of the year on December 28th.

The December Domination Protocol:

Every. Single. Day:

- No alcohol
- Lift 3x a week
- Walk 10k steps
- Limit social media
- Read a chapter a day
- Reach out to 5 people
- Set a goal and do one thing every day to achieve it

Do these non-negotiables until the end of December.

No days off. No excuses. No "I'll start tomorrow."

The math:
31 days × 45 minutes = 23.25 hours total
23.25 hours = Complete physical transformation
January 1st = You're already 27 days ahead

Most people will screenshot this and wait until Monday.

Some will try it for 3 days and quit.

Winners started their plan before finishing this sentence.

By New Year's Eve, you'll either be transformed or full of excuses.

Your competition is planning their resolutions. You'll already be living yours.

💪 Who's in? Comment "DAY 1" and let's dominate December together.

- Dan

PS. Want the advanced version with my exact meal plans?

Join 460,000+ high performers:

https://lnkd.in/gSFC9CMU

My client Marcus lost 30 pounds in 90 days.

But the real transformation? He discovered why he'd been fat for 20 years.

Week 1: "I'm too busy to meal prep."
Reality: He spent 3 hours daily scrolling social media.

Week 3: "I don't have time for the gym."
Reality: He had time for 2 Netflix episodes every night.

Week 5: "My genetics are against me."
Reality: His diet resembled that of. a7 year old adult.

Week 7: "I can't give up beer with the boys."
Reality: He was drinking alone most nights.

Here's what hit him hardest:

Every excuse was a lie he'd been telling himself.

The weight wasn't his enemy. His stories were.

Once he saw the truth, everything changed:

• Social scrolling → Walking
• Netflix binges → Cardio
• Solo beers → Sparkling water

The fat melted off. Not because of some magic diet.

But because he finally stopped lying to himself.

Getting in shape is a psychological process disguised as a physical one.

Your biggest weakness isn't your body.

It's the stories you tell yourself about why you can't change.

Drop the stories. Drop the weight.

♻️ Share with someone who needs to hear the truth.

- Dan

Ps. Join 460k high performers crushing their excuses and fitness goals 👇

https://lnkd.in/gzyviRFf

This one exercise should be mandatory for every desk worker.

I do it every single day. Takes 90 seconds. Fixes 8 hours of damage.

The Cat-Cow stretch.

Here's why it works:

Sitting compresses your spine by 40%. Your discs get squeezed like toothpaste tubes. Blood flow drops. Nerves get pinched.

Cat-Cow reverses all of it:
- Decompresses each vertebra
- Pumps fresh fluid into discs
- Mobilizes your entire spine
- Activates deep core muscles
- Resets your nervous system

The benefits compound:
• Back pain disappears
• Posture improves naturally
• Energy increases (better oxygen flow)
• Focus sharpens (spine-brain connection)
• Stress melts away

How to do it:
1. Get on all fours
2. Arch your back up like a scared cat (exhale)
3. Drop your belly down like a cow (inhale)
4. Flow between them for 10-15 reps

That's it. No equipment. No gym. Just movement.

My 38-year-old client was hobbling around his office due to his bad back. Three weeks of Cat-Cow every morning, and he's feeling pain free.

His chiropractor asked what changed. He laughed and showed him this simple stretch.

The best solutions aren't complicated. Your spine just wants to move how it was designed to move.

Not locked in a chair for a third of your life.

♻️ Share with someone whose back is killing them.

- Dan

PS. Want my complete desk worker recovery protocol?

Join 460,000+ subscribers getting it this week:

https://lnkd.in/gzyviRFf

I analyzed the habits of my highest-earning clients. 2 things stood out immediately: 

Exercising and movement are non-negotiables.

Coincidence? I don't think so.

Here's what the data shows:

CEOs who exercise regularly are 12% more productive than sedentary ones.

Walking 8,000+ steps decreases cognitive decline by 51%.

Just 20 minutes of exercise improves decision-making for the next 8 hours.

Richard Branson wakes up at 5 AM to kitesurf.
Tim Cook hits the gym at 4:30 AM.
Mark Cuban does an hour of cardio daily.

They're not doing this because they have time. They're doing it because it CREATES time.

Every hour you invest in movement gives you back two in mental clarity.

Your body is the hardware. Your mind is the software. When the hardware fails, the software crashes.

The average desk worker sits for 6 hours and gets less than 4,000 steps a day. 

The average Fortune 500 CEO? 10,000+ steps and 5 workouts per week.

Success leaves clues. This is one of them.

You can suffer the pain of discipline or suffer the pain of regret.

Choose wisely.

✍🏼 What time is your workout scheduled for tomorrow?
♻️ Reshare if you needed this reminder.

Dan

Ps. Ready to optimize your body like you optimize your business?

Each week I share evidence-based strategies for busy entrepreneurs to get lean, boost energy, and perform at their peak.

Join 460,000+ high performers here 👇

https://lnkd.in/gSFC9CMU

Shivang Sharma

If you sit at a desk for 8+ hours a day, this 60-second stretch will save your posture.

My client Mark, a 42-year-old CEO, couldn't raise his arms above his head without pain.

Years of hunching over his laptop destroyed his posture.

His shoulders rolled forward. His back rounded. He looked 10 years older.

Then I showed him the overhead lat stretch.

Here's how:
- Find a bench, couch, or desk
- Place your elbows on the surface
- Walk your feet back
- Drop your head between your arms
- Push your chest toward the floor

Hold for 60 seconds. That's it.

Mark did this every morning before his first Zoom call.

Week 1: "I feel like I'm standing taller"
Week 2: "I can finally sit up straight"
Week 4: "People keep asking if I got taller"

He didn't get taller. He just stopped carrying his desk on his shoulders.

Most people think bad posture is permanent after 40.

It's not. Your lats are just locked up from years of typing.

This stretch unlocks them in 60 seconds.

Do it now. Your future self will thank you.

♻️ Share with someone whose shoulders live at their ears.

- Dan

Ps. Fixing your posture fixes your energy. Join 460,000+ discovering how 👇

https://lnkd.in/gzyviRFf

Stuart Pudenz

I work with entrepreneurs who want to perform at a high level without sacrificing their health in the process.

Running a business asks a lot from your body.
Early starts. Long hours. Constant pressure. Travel.
Over time it chips away at your strength, your energy, and your focus.

I know that journey first-hand.

Years ago, I looked strong on the outside but was falling apart behind the scenes.
Persistent pain, no structure, and energy levels that didn’t match the demands of my work.

Rebuilding my own health transformed everything.

Over the past decade, I’ve helped over 100 entrepreneurs, directors, and high-level professionals do the same through a personalised, pain-free performance approach built for people who operate at a high level.

Here’s what one client had to say:

“I have been training with Mark for three and a half years, and I have lost 25lbs and gained a lot of muscle in the process. He is incredibly kind and thoughtful and in my opinion, the very best there is… it’s also true that he has sorted out problems that I had with my shoulder and knees… my hero.”

— Jasper Conran OBE
(Fashion legend & serial entrepreneur)

My work focuses on helping you build a body that becomes an asset to your business and your life.

Here’s what we work on together:

• Eliminating pain that disrupts your momentum
• Building strength that supports the demands of leadership
• Creating clarity through simple, effective routines
• Improving sleep, energy, and resilience so you can perform consistently
• Designing a plan that fits your schedule, travel, and stress levels

This is not surface-level fitness.
This is long-term health, longevity, and performance for people who want to lead from the front.

If you want to build a stronger, energised, pain-free body that supports your goals, here are three ways I can help:

1. The Wellness Report
A free weekly health and performance newsletter read by 5k+.
https://www.markgray.uk/newsletter

2) 1:1 High-Performance Coaching
Built around your lifestyle, calendar, and goals.
https://www.markgray.uk/1-1-coaching

3) Ultimate Health Guide
A practical starting point using the same principles I teach my private clients.
https://www.markgray.uk/ultimate-health-fitness-guide

Let’s build a body you can call an asset.

Mark Gray

Excellent health is a game.

You either win.
Or you lose.

There’s no pause button. No respawn. No second run-through.

To stack the odds in your favour.
Simplicity needs to become your best friend.

And the truth is, most entrepreneurs overcomplicate health without meaning to.

Nothing is quite as simple as these 7 health habits:

1️⃣ Walk more
↳ Movement is one of the simplest yet most effective ways to improve your physical and mental health. Aim for 8,000-10,000 steps daily and enjoy the benefits of better energy, mood, and recovery.

2️⃣ Zone-2 cardio 
↳ This steady, low-intensity work improves heart health, endurance, and metabolic efficiency. Think brisk walks, cycling, or jogging, where you can still hold a conversation

3️⃣ Strength training
↳ Build muscle, protect your joints, and increase your resilience to injuries. Strength training isn’t just about aesthetics; it’s your key to ageing well and staying independent.

4️⃣ Protein with all your meals 
↳ Prioritising protein keeps you fuller for longer, supports muscle repair, and sustains energy levels throughout the day.

5️⃣ Breathe through your nose
↳ Nose breathing improves oxygen uptake, reduces stress, and boosts focus. It’s a small shift with big payoffs for your performance and well-being.

6️⃣ Early morning sunlight exposure 
↳ Exposing yourself to natural light in the morning helps regulate your circadian rhythm, improve sleep quality, and enhance mood. Take your coffee outside and soak it in.

7️⃣ Use mistakes for future decisions
↳ Your health journey will be full of setbacks, failures, and mistakes. Rather than feeling stuck, use them to fuel your future decisions and guarantee further progress.

Enhancing your life through health & fitness is a no-brainer.

Simple habits like these turn the distant dream of a healthier life into your new reality.

❓ Is there another habit that you would add in?
♻️ Reshare if you found this helpful.

- Mark

High-Performance Health Coach for Entrepreneurs | Pain-Free Performance Specialist | Turning Busy Founders Into Stronger, Energised, High-Performing Leaders | 100s of Lives Changed

The least selfish thing a leader, parent, or partner can do…


Is to be selfish about their health.

Because here’s the uncomfortable truth:

Most people don’t “lack time”.

They lack:

→ Presence
→ Capacity
→ Patience
→ Stability
→ Energy

And when your health is slipping, every one of those collapses with it.

When you take time to:

→ Train
→ Cook real food
→ Reset your mind
→ Prioritise recovery

You’re not taking from others.
You’re protecting them from the version of you
that burns out, snaps, or checks out emotionally.

You’re not doing it because you value others less.
You’re doing it because you value them more.

“Pouring from an empty cup” isn’t a cliché; it’s biology.

Poor sleep
Low energy
Constant fatigue

These things make you a worse leader, partner, and parent than you realise.

If you want to give people the best version of you…
You have to put your health first.
Non-negotiable.
Number one.

When your health rises, everything around you rises with it.
Your team, your family, your relationship, your business.

High performance starts with high capacity.
And capacity starts with your health.

And trust me…
The people closest to you will thank you for it.

❓What’s your take? Is prioritising your health selfish or essential?
♻️ Reshare so more leaders see this.

- Mark

P.S. I created a 𝗙𝗥𝗘𝗘 𝗛𝗲𝗮𝗹𝘁𝗵 & 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗴𝘂𝗶𝗱𝗲 that is guaranteed to change the lives of entrepreneurs & business leaders forever! This is the only one of its kind in the industry.

Make sure you’re following me and then DM me “GUIDE” for your free copy.

Pain-Free Performance Specialist & High-Performance Coach to Entrepreneurs | Helped 100s take control of their health | 30-Day money back guarantee | Follow for posts on longevity, health, & peak-performance.

The highest-performing founders I coach don’t succeed by accident.

They succeed because they treat their health like they treat their business.

With intention, strategy, and follow-through.

After transforming the health of 8–9 figure founders for over 5 years…

And working with hundreds of clients…

Here’s what the most successful all have in common. They:

1.	Tell their family, friends, & team about their health commitment.
2.	Educate themselves so their decisions are informed, not blind.
3. Get comfortable with setbacks.
4.	Accept that progress isn’t linear.
5.	Schedule rest after intense periods of work.
6.	Eat 1.2–2g of protein per kg of their ideal bodyweight.
7.	Track core health metrics: HRV, RHR, BP, testosterone, cholesterol.
8.	Track non-scale progress — energy, clothing fit, photos.
9.	Make walking part of their identity.
10.	Work relentlessly on eliminating aches and pains.
11.	Practise nasal breathing and use mouth tape when sleeping.
12.	Complete 3 full-body strength sessions every week.
13.	Set a non-negotiable minimum for sleep, no less than 6.5 hours.
14.	Work on their self-limiting beliefs.
15.	Review past failures and identify what worked and what didn’t.
16.	Hire a coach with a proven record of helping people like them.
17.	Schedule workouts, walks, rest days, stretching, and cooking.
18.	Encourage their team to engage in health and fitness.
19.	Manage stress proactively, not reactively.
20.	Eat mostly whole foods — at least 80 percent.
21.	Ask for sauce on the side & choose grilled meats when eating out.
22.	Stay consistent when travelling instead of letting routines fall apart.
23.	Limit alcohol to 2–3 times a month.
24.	Enjoy the process — not just the results.
25.	Carry water at all times, ideally not in plastic.
26.	Choose forms of cardio they enjoy so they actually stick with them.
27.	Avoid burpees at all costs. Sensible choice.
28.	Raise their personal standards & hold themselves accountable daily.
29.	Do Zone 2 cardio weekly for 30–60 minutes.
30.	Stretch at least every other day.
31.	Take 10–20g of creatine daily.
32.	Sprint and jump weekly to stay athletic for life.

These habits don’t just create physical change…
They create identity change.

If you want the health, energy, & longevity of a top performer,
This is the blueprint.

❓Which one are you adding next?
♻️ Repost to help more people build real, lasting health.

– Mark

P.S. The hike we went on last week had the most immense views.

The quickest way to burn yourself out…

Is to neglect the very thing that drives peak performance.

→ Rest

I’ve seen the impact that burnout has on people.
It’s not a pretty sight.

❌ Brain fog
❌ Unwanted injuries
❌ Increase in body fat

To name but a few of the issues associated with a burnt-out body.

Not to mention the impact it can have on business. 
A scattered, tired mind WILL make poor decisions.

Decisions that are completely out of character.
Those decisions can cost millions!

A client of mine went through an intense period of burnout a couple of years ago.
It was a necessary evil to get a massive project across the line.

We did our best to manage the situation.
But there was no getting around the workload.

Post project, the objective was clear…
Rest. Rest. Rest.

And for a full week, that’s exactly what he did.
Well, his version of ‘rest’ anyway.

The human body is a tremendous piece of biology.
But even the best pieces of hardware have their limits.

There will come a point where your body needs rest.
Where the stop button NEEDS to be pressed.

You can either preempt it and press it yourself.
Or your body will do it for you.
The latter comes at a much higher cost.

As always, make sure you are:

✅ Exercising regularly
✅ Sleeping 7-8 hours each night
✅ Effectively managing your stress
✅ Fuelling yourself with whole foods 

We all love a workhorse. Someone willing to do the work.
But you become obsolete if you neglect your rest.

❓How do you balance the push & pull of entrepreneurship?
♻️ Found this helpful? Repost & help out your network.

- Mark

Feeling unhealthy feels awful.

But you don’t need to wait for the perfect week to change.

Instead, build one tiny thing today.

A walk.
A stretch.
A workout.
A new habit.
A nutritious meal.

Momentum comes from tiny wins.

For years, I kept waiting for the “right time” to get serious with my business.

Perfect energy.
Perfect routine.
Perfect motivation.

You know what actually changed everything?

Installing simple, boring systems.

Not complicated business hacks.

The same should apply to your health.

There shouldn’t be a ‘health hack’ in sight.

Systems anyone can run.

System 1: How to fuel your body for steady energy
System 2: How to train without pain
System 3: How to recover so you stay sharp all week

After coaching hundreds of entrepreneurs, here’s the truth:

Your body does not break down overnight.
It falls apart from skipped basics.

And it rebuilds the same way.
One tiny action at a time.

So start before you feel ready.

Install one small health system today.
Then stack another when you’re ready.

That’s how you get your energy back.
That’s how you get your edge back.
That’s how you get yourself back.

Systems do not care how small you start.

Only that you start.

➕ Make sure you’re following Mark Gray for more health & fitness content.

Yesterday I did something I NEVER do.

And might not do again for years.

I stopped walking to the gym, turned around, and headed home.

I quit on myself - because I had to.

Yesterday was a hectic day:

→ 6 calls
→ Client check-ins
→ YouTube video to edit
→ Newsletter to research & write

Plus the usual admin stuff and engagement on here.
And a gym session to squeeze in midday.
The previous day was basically the same.

But, I’m good with this sort of thing.
No matter how busy I am, or stressed, or tired,
My workouts never suffer…

Until yesterday.

I had 90 minutes to get to the gym, work out, and get back for a call.

My workout was simple:

1A: Skill mill run for 3 mins
1B: Push ups x 15-20
Rest: 90-120 seconds
Repeat for 6-8 rounds
While wearing a 5kg weighted vest.

So I left my apartment with every intention of going and smashing it.

I walked for two minutes, stood at the corner of the street…
and something strange happened.

I didn’t want to go.

Now, I’ve had times where I’ve needed to push myself to work out,
But it’s about as rare as a blue moon.
Because I love hitting the gym.

It makes me feel alive and energised!
And that’s exactly why yesterday stopped me in my tracks.

But yesterday, I had to “quit” on myself.

My future success needed me to quit.
I had to let my body and brain recover.

My vision for health is 99% long-term.
Everything I do is done with the intent of future gain.

So, rather than pushing myself over the edge, I went home:

→ Put my weighted vest on
→ Grabbed Bella 🐶
→ And went for a walk in the sun for an hour

The result?

I feel refreshed, recovered, and can’t wait to hit the gym today!

You’ve probably had days like this too —
where you’re so overloaded you force discipline out of fear instead of intent.

Sometimes the best way to take two steps forward
is to first take one step back.

If you’re pushing hard right now…
Make sure you’re listening to your body.

If it tells you to rest,
don’t ignore it.

❓When was the last time your body told you to slow down?
♻️ Reshare to remind someone in your network to rest.

- Mark

Sometimes the best strategy fix isn’t another Zoom call.

→ It’s taking a walk.

Besides being the most underrated health tool you have.

A simple walk will fix most of your strategy problems.

When I’m feeling super stressed or my mind is backed up.
I’ll grab my headphones, Bella (my dog), and go for a walk.

Within a few minutes:

→ My mind is clearer
→ My heart rate has lowered
→ My creativity begins to flow

When a new client enters the doors of The Paradigm Project,
(My private 1-1 coaching programme)

My goal is to get as many early wins as possible for new clients.
(Momentum is contagious)

In terms of “bang for your buck”,
They don’t come any better than walking. 

10k steps is an arbitrary number used to market a pedometer in the 60s.
But it’s been around for so long that it’s a great aim for almost everyone.

Here’s the advice I give new clients looking to increase their step count:

✅ Build slowly: 6k doesn’t need to be 10k overnight.
✅ Habit stack: Pair walking with LI engagement or calls
✅ Front load: Early morning steps remove the pressure

So, if you want to live a longer, healthier, and happier life.
Start walking more.

--

📌 If you want a high-res PDF of this sheet:

1. Follow Mark Gray
2. Like the post.
3. Repost to your network.
4. Subscribe to my newsletter

I want you to give me a minute of your time to ask yourself something.


❓What’s the point in everything you’re doing?

I think most of us are guilty of being so focused on goals, projects, etc.

That we lose sight of what life is really about:

Creating experiences with our loved ones.
Drinking great coffee in the morning. 
Doing stupid things with friends. 

We weren’t put on this planet to simply survive. 

Life is there to be experienced, savoured, and celebrated. 

Which is exactly what one of my fantastic clients is doing. 

All you have to do is read the message she sent me a couple of weeks ago to feel the raw emotion behind each word. 

Those are the words of someone who has gone all in on her health and reaped the benefits.

A few years ago, it was a pipe dream. 

30+ years of debilitating lower back pain removed any hope of traversing dunes in the Jordan desert in 30-degree heat. 

She has been with me for over 4 years, rarely missing a week of training. 

And now she gets to look back at photos of her and her husband doing fun sh*t with their friends. 

I don’t know about you, but that’s what I call living life ❤️ 

Money can buy you nice things.
But excellent health buys you a nice life. 

❓Have you experienced something similar before?
♻️ Reshare and inspire someone to move today. 

P.S. If you want to be my next success story,  my doors for new clients will be closing next week and won’t reopen until January. 

DM me today if you’d like to discuss starting your coaching journey in 2026.

The thing sabotaging most people’s fat loss isn’t food…


→ It’s emotion.

It’s a big reason why most people stay stuck.

If you can’t regulate your emotions, you’ll NEVER get in shape.

Training harder won’t fix what emotional eating keeps breaking.

It doesn’t matter how ‘perfect’ your training plan is.
It doesn’t matter how many meals you prep.

If you keep turning to food every time you’re:

→ Stressed
→ Frustrated
→ Overwhelmed

And deep down, you know this isn’t about hunger, it’s about escape.

You’ll stay stuck in the same loop of losing weight & gaining weight.
It’s a vicious cycle that traps millions.

Emotional regulation is the hidden killer of so many health & fitness goals.

The life of an entrepreneur is chaotic at the best of times.
The ‘perfect’ day rarely shows up.
Life will always throw something your way.

How you handle that internal storm determines whether you reach for food…
Or reach for control.

Stress-related eating doesn’t just mean more calories.

It teaches your brain: “When I feel bad, food will fix it.”

And each time you give in, the habit becomes harder to break.

Eventually, your triggers get smaller — a notification, a traffic jam, even a barking dog.

Unless you deal with the root cause & take control of your emotional responses,
You’ll keep sabotaging yourself.

You’ll keep losing & gaining the same 20 lbs every few months.
Not because you don’t know what to do…
But because you can’t break the pattern.

Be honest, does this sound like your pattern?

If so, here’s what you can do:
 
1️⃣ Pause Before You Eat

Ask yourself: “Am I hungry or emotionally reacting?”
A minute or two is often all you need to choose differently.

2️⃣ Use Movement, Not Food, as the Outlet

When stress hits, go for a 10-minute walk.
Movement calms the nervous system; food only masks it.

3️⃣ Track Your Triggers

Keep a simple log: What happened, how you felt, and what you ate.
Patterns will appear, and once you see them, you can finally break them.

❓Do you have any tips you can share?

- Mark

P.S. 📌 Enjoyed this post?

You’d love my FREE newsletter that sends the most up-to-date health and fitness advice to 5,000 weekly readers. 

https://lnkd.in/eQvfDbNN. 

P.P.S. How about this view from my terrace this morning 🌅 Who else has a thousand pictures of the sun rising in their phone? 😂

30–60 minutes a week can change your life.

Cut your risk of dying from cancer or heart disease by 10–20% (1).

And it only takes half an hour.

There’s no habit more powerful, more protective, or more life-changing.

→ Strength training.

Lifting weights changes lives.

Nothing has a more transformative effect than strength training.

A stronger body lets you experience life the way it was meant to be:

→ Energised
→ Capable
→ Free

On the flip side,

A weak, aching body becomes your prison.
Quietly limiting everything you want to do.

You start noticing you’re avoiding things you used to enjoy…
because your body no longer feels capable.

That’s a life I want no part of.

✅ 3 workouts per week
✅ Focus on quality movements
✅ Progressively overload each week

Do this regularly, push yourself, and watch your entire life transform.

❓Do you regularly strength train? ⬇️
♻️ Repost to inspire your network to lift more.

- Mark

I get asked this question all the time.

Even by 8-9 figure founders ⤵

“How do you stay so motivated?”

There’s a reframe I rely on every single day — and it’s changed everything for me and my clients.

It’s allowed me to build a set of habits with my health and fitness that will hopefully help me see 100 and beyond.

The reframe:

Obligation → Opportunity

Whenever you feel resistance to a habit, you’re experiencing the exact mentality that stops most people from taking action.

Some of my favourites include:

Obligation: I have to go to the gym.
Opportunity: I get to go and strengthen my body.

Obligation: I have to eat healthy
Opportunity: I get to fuel myself with nutritious foods

Obligation: I have to get my steps in
Opportunity: I get to walk and improve my health

Motivation isn’t something you wake up with.
It’s something you build daily.

Trust me, a simple change from…

“I have to” → “I get to”

Will change your life.

📌 Want to take your health to new levels?
Head to my featured section to grab a FREE copy of my ultimate health guide

♻️ Repost to help your network boost their motivation.

How To Boost Your Motivation

If missing a team meeting makes your butt clench…

But you’re ok skipping the workout that keeps you performing in that meeting…

You don’t have a time issue.
→ You’ve got a values problem.

“Too busy” is the easiest excuse on the planet — and it’s killing the very thing driving your success.

❌ Low energy
❌ Fatigue
❌ Pain

All terrible news for any entrepreneur with growth on their mind.

I coach a group of 8–9 figure founders.
People whose definition of “busy” would make most crumble.

Working with founders at this level opened my eyes to what busy really means

And here’s what I’ve learned:

The best of them no longer say, “I don’t have time.”

Because they’ve seen firsthand that energy is the ultimate entrepreneurial currency.

Without it, your strategy, your systems, your drive — they all mean nothing.

They’ve learned to protect their health like a squirrel protects its nuts.

And if you’re serious about growth, you need to start doing the same.

Here’s the exact advice I give them:

✅ Know your why. Family’s a good place to start.
✅ Stop chasing perfect. Twenty minutes wins every time.
✅ Schedule health like business — non-negotiable.
✅ Get accountability. Execution beats intention.

Your calendar already reflects what you value most.

So if your health isn’t in there…
You’ve got your answer.

💬 How do you overcome the “too busy” trap?
♻️ Repost this. Someone in your network needs to read it today.

Mark

This exercise is called the ‘Banded Upper Trap Stretch’

And it’s helped entrepreneurs worldwide fix their neck issues. 

If you spend a lot of time sitting down at a desk, this should be mandatory. 

One of my founder clients came to me with severe neck and shoulder pain.
Within a week of using this exercise daily, the pain had dropped by 80%.

Sitting down for 40-50 hours a week can seriously mess up your posture.
Leading to a host of issues around your neck and shoulders.

And you’ve probably felt this — 
That tight, burning tension at the base of your neck by late afternoon.

Sitting alone is bad enough for you,
but the problems are exacerbated when it’s paired with typing.

→ Rotated hips
→ Elevated shoulders 
→ Forward head posture

All cause the upper trap muscles to work overtime.
Combine this with the fact that you hold stress in this area.

The muscle between your neck & shoulder starts to feel like concrete.

Releasing the tension here is key, and this stretch does a great job at it.

It’s effective for a few reasons:

→ It stretches the muscle in two directions at once.
→ It’s easy to adjust the level of tension.
→ It can be done in your office.

I’ve been using this stretch with clients for years, and they all love it.
And it’s one of the first things they’ll do when they get off a plane.

One told me recently that it’s become her new favourite stretch.
Strong words from someone who is a diehard yoga fan.

Aim to hold for 1-2 minutes per side.
If you don’t have a band, hold a weight instead (could be a suitcase).
If you feel pain, stop!

(💾 Save for later use)
✍️ What’s the ONE neck stretch you swear by?
♻️ Share with someone and help them fix their neck issue.

- Mark

The ultimate status symbol for an entrepreneur isn’t…


A sports car
An expensive watch
A business doing 7-8 figures

It’s something money can’t buy.
Something that can only be earned.

→ It’s excellent health & a strong body.

I’ve never met an entrepreneur who regretted building wealth…
but I’ve met hundreds who regret sacrificing their health to do it.

Property and stocks may give you a few extra bucks.
But these habits give you something money can’t buy:

✅ Excellent health
✅ Strong, resilient body
✅ The freedom to fully experience life

→ Lifting for 45 minutes = Pain-free for the future decades
→ Walking 10k steps = Better long-term metabolic health 
→ Sleeping for 7 hrs = Lower risk of cognitive issues
→ Stretching for 15 mins = Mobility to play with kids
→ Daily mindfulness = Lower risk of heart attacks
→ Eating whole foods = Reduction in cancer risk

If you’re honest, you already know you’ve been investing everywhere
except the one place that needs it most.

So, before you make your next financial investment,
Ask yourself this question ⤵

Have I invested in my health with the same intensity I invest in my business?

If the answer isn’t a resounding YES.
There’s no need to chase the next opportunity.
Your next project is you.

Remember, the ultimate investment is in your health.
An investment that you, your business, and your loved ones get to enjoy.

❓Are you all in on your health?
♻️ If you found this helpful, please reshare it.

- Mark

P.S. I’ve built a FREE Health and Performance guide that’s changing how entrepreneurs and leaders look after their bodies. Nothing else in the industry comes close.

Follow me and DM “GUIDE”, and I’ll send it straight to you.

P.P.S. Nothing makes a grown man 'softer' than a dog in a Christmas jumper 😂

Productivity tools are useless…


If your sleep is rubbish!

I worked with a client 6-7 years ago.
He was at the top of a very successful insurance firm in London.

During one session, he said something that stuck with me.

A few times a year, he and a bunch of directors and execs
would head off around Europe to cycle the mountains.

Every trip, the same execs upgraded their already expensive bikes—
carbon fibre parts, lighter components—
all to shave 10–15 grams off the frame.

In theory, this is great. 
Who wouldn’t want to maximise the performance of their bike?

But here’s the obvious problem none of them could see…

They were all extremely overweight.

If performance were the goal,
The smartest move wasn’t shaving grams off the bike…
It was shaving kilos off the rider.

This is the same mistake people make with productivity.
They optimise the tools… while their sleep is in pieces.

→ The greatest productivity tool is a great night’s sleep.

Remember…

→ A productive day starts the night before.

I don’t care how dialled-in your systems are - if your sleep is poor, your:

→ Focus
→ Clarity
→ Problem-solving
→ Decision-making

All take a huge hit when your sleep quality drops.

So instead of trying to ‘shave a few grams off the bike’…
fix the thing that actually moves the needle.

→ Your sleep.

P.S. I created a FREE ebook containing the 20 commandments of high-performance sleep.

To grab your FREE copy, make sure you’re following me — then DM me “SLEEP” and I’ll send it straight over.

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