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For the past two weeks, I've committed to walking at least 10,000 steps every day, and the results have been astonishing. 1. I've got way more energy—like too much. My daughter is asking Mom what's gotten into Daddy. He's too energetic. 2. Stress levels are way down. I especially notice this when I'm done a full day and I feel happy instead of anxious. 3. More ideas and creativity. My mind is exploding with new concepts and solutions to problems. 4. I'm more mindful. I'm less reactive to my emotions and more in the space of awareness. 5. At the end of the day, I feel refreshed, not drained. I don't know about you, but I'm going to keep on doing this. Walking is literally one of the most underrated exercises on the planet. ✍🏼 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 420,000+ subscribers here 👇 https://lnkd.in/gSFC9CMU

I was talking to a friend the other day, and what she told me saddened the heck out of me. Her mom was a vibrant woman. She was the life of the party and one of the most inviting people you'll ever meet. But when she turned 60, things changed for the worse. Her memory started to fade, and her cognition slowed. From there, things accelerated into full-blown Alzheimer's. The thing was, her family implored her to take care of herself. To eat a healthy diet, fix her sleep issues, and workout regularly. But now it's too late. Every negative habit and behavior is taking rent from the body. At some point, that rent is going to come due. I wish there was a happy ending to this story, but there isn't. It's a cautionary tale to get your shit together. Do it now before it's too late. - 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 400,000+ subscribers here 👇 https://lnkd.in/gSFC9CMU

Life is the ultimate game. Every goal you set is a quest. Within each quest is a set of skills you must learn. The more skills you learn, the more you level up. Once a quest is done, you go on to the next one. There are rules to this game. Your aim is to learn the rules, play within them, and then break them once you've gained enough mastery. The beauty of this game is that there are unlimited levels to reach. You are only limited by your level of thinking. It took me 4 decades to learn these cheat codes. Hopefully, it helps you cut some of the time and get to your goals faster. So don't be an NPC. Get out there, go on quests, and get busy living. I’m taking on 5 new clients to work directly with my team. Follow me and DM “PLAN” and I’ll see if we’re a good fit 🤝 (You must be an entrepreneur, founder, or executive)

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 80's and 90's. ✍🏼 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 400,000+ subscribers here: https://lnkd.in/gSFC9CMU

If you don't workout you're not as smart as you think you are. This is a literal statement. Exercise increases blood flow to the areas of the brain responsible for memory & decision-making. It increases BDNF, which helps form new synapses. It lowers stress by increasing endorphins. Want your brain to work better? Get some exercise. ✍🏼 Do you think exercise is key to better brain health? ♻️ Help others by sharing if you found this 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 400,000+ subscribers here 👇🏼 dango.co/newsletter2

Stop trying to lose weight. Focus on this instead... When people go into "weight loss" phases they look at things on like exercise, dieting, and the things you see on this last as to do items. The harsh truth is you won't go far with that mindset. What we need to do is look at these actions as behaviours to set in our lives. They need to become habitual. They need to be part of our identity. It's not about losing a bunch of weight (which I'm sure you've done in the past) only to gain it back. It's about having the lifestyle, habits, and behaviours that make being at a healthy weight inevitable. So stop it with trying to lose weight. Set habits. You'll get much farther and your body will thank you. ✍🏼 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 400,000+ subscribers here 👇 dango.co/newsletter2

The worst exercise on the planet has to be the burpee. It's a chaotic mess disguised as a workout. It combines multiple high-impact moves—squat, plank, push-up, jump—into one jarring sequence, forcing your body through poor mechanics at high speed. It torches your joints, especially if you're tired or deconditioned, and rewards quantity over quality. You’re not building real strength or endurance—just getting gassed. It’s the exercise equivalent of trying to do everything at once and mastering nothing. High risk, mediocre reward, and just plain dumb for most people. Hey, if you like doing the burpee, then more power to you. But there are far better ways to condition your body that don’t involve moving your body like a beached whale. I've developed a system that fits into your demanding schedule. Follow me and comment "SYSTEM" to learn more 👊 (For entrepreneurs, founders, and executives only)

It's been amazing to see my dad age. Ever since he was 40 years old, he dedicated himself to living a fit lifestyle, lifting weights, and moving on a regular basis. Now that he's in his 80s, he's living independently, he's still strong, and he has full capacity of his cognitive function. Compared to his friends who had not taken care of their bodies, it's a different story. They are on loads of medications. Some of them need to carry around walkers just to go from one place to another. One of his friend's children put them in the nursing home. Weights are your true retirement and insurance plan. How do you want your last 10 years to look like? If you want to live well, you gotta pick up the weights. ✍🏼 Agree or disagree? ♻️ Reshare if this was helpful. - Dan Ps. Want to be the healthiest version of yourself? Every week I share tips on how to get lean, boost energy, and live longer. Join 400,000+ subscribers here 👇 dango.co/newsletter2

Not feeling like working out? Use the Rule of 1. The rule of 1 states that all you need to do is one rep. One rep is the most important step for momentum. One rep is low commitment with a high return. One rep is the starting point of inertia. Don't commit to an entire workout. Instead, commit to one rep. You'll be surprised at what you accomplish. ✍🏼 What’s the hardest part—starting or finishing? ♻️ 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 400,000+ subscribers here 👇 dango.co/newsletter2

I rarely eat protein bars and don't recommend them to clients anymore. Here's why... 1. Many contain as much sugar as candy bars, masquerading as "healthy" alternatives. 2. They're often packed with artificial sweeteners and additives, far from natural nutrition. 3. The high calorie content can rival or exceed that of candy bars. 4. Most of their calories come from carbs and fats, not protein. 5. They're marketed as meal replacements but lack essential nutrients found in whole foods. 6. The "protein" claim is often exaggerated, with some bars containing minimal amounts. The biggest reason is, right after you eat one, you usually crave to eat another one. This is due to their overall lack of nutritional value and ingredient list that makes you crave more sugar. As with all things, there is nuance to this but for the most part they're just expensive candy in disguise, offering little nutritional advantage over their sugary neighbours. ✍🏼 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 400,000+ subscribers here 👇 https://lnkd.in/gzyviRFf

7 health cheat codes I know at 45, I wish I knew at 25: 1. Avoid drinking tap water and, if possible, drinking water in plastic bottles. They contain endocrine disrupters that may affect your hormones. Instead, drink water from glass or metal bottles instead. 2. Intermittent fast the opposite way: In the morning eat a protein-rich meal and have an early dinner. This helps build muscle, improves your sleep quality. 3. Get morning sunlight upon waking. When sunlight hits your eyes it turns on your circadian rhythms, which wakes you up and also helps you sleep later on. 4. When eating a meal, eat your protein first, vegetables second, and carbs last. This ​regulates your blood sugar and insulin levels​. 5. Become a nose breather. This helps filter out dust and allergens, boost your oxygen uptake, and humidify the air you breathe, while ​mouth breathing can have negative effects on your health​. 6. Cold exposure for mood and recovery. Cold exposure, like cold showers or cold plunges, has been shown to reduce inflammation and improve recovery​ while ​boosting your mood​. 7. The water test for hunger. When people are hungry, they may be dehydrated, instead of reaching for a snack drink 500ml of water and stay busy for 20 minutes. If you're still hungry, then go eat. If you forgot about it, you were either bored or dehydrated. Try any of these out and see how they affect your quality of life. One small change can result in a compounding effect of good health throughout your years. ✍🏼 Which one hit the hardest for you? ♻️ 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 415,000+ subscribers here 👇 https://lnkd.in/gSFC9CMU

"I'd die for my family" Cool, would you be willing to be healthy for them? Would you be willing to exercise so you can boost your energy levels and brain power? Would you be willing to walk daily to decrease stress levels? Would you be willing to stop drinking so much alcohol so you can reach your full potential? Would you be willing to eat a healthy diet so you can optimize your health and longevity? Would you be willing to stop making excuses and start taking action? Only one person can answer these: YOU I know you're willing to die for your family. But will you live for them? ✍🏼 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 400,000+ subscribers here: dango.co/newsletter2

If you drink coffee every morning, you're technically doing drugs on a daily basis. And that's okay. Benefits of drinking coffee according to John Hopkins Medicine: · You could live longer. · Your body may process glucose (or sugar) better. · You're less likely to develop heart failure. · You are less likely to develop Parkinson's disease. · Improve liver function · Stronger DNA · Your odds of getting colon cancer will go way down. · You may decrease your risk of getting Alzheimer's disease. · You're not as likely to suffer a stroke. This is not even mentioning the brain & energy boost you get from a cup of java. To optimize your coffee intake delay it at least 1.5 to 2 hours upon waking. This helps your body clear out the adenosine so you can have sustained energy into the afternoon. Also, if you're sensitive to caffeine, stop drinking it at least 10 hours before you intend to sleep. As with everything, the poison is in the dose. Caffeine is an amazing drug but be responsible with it. ✍🏼 What's your favorite benefit of drinking coffee? Longer life, better heart health, or something else? ♻️ If you found this useful, please share it. - Dan Ps. If you liked this post you'll enjoy my newsletter. Every week I share tips on how to get lean, boost energy, and live longer. Join 415,000+ subscribers here 👇🏼 https://lnkd.in/gSFC9CMU

After working with clients for 20 years here's exactly what you should know about your step count: Getting 4000/day or less is sedentary, leads to poor mental health, and is associated with increased risk of all cause mortality. Getting 6000 steps a day is getting the bare minimum. Slight boost in brain function and is associated with 15% reduction in all cause mortality. Getting 8000 steps is where things get interesting. Brain starts working like it's supposed to. Energy goes up. Associated with a 51% reduction in all cause mortality! Getting 10k steps gives you more of the above along with 75% reduction in CVD, 50% lower risk of dementia, and 30% risk of getting cancer while having a slight fat loss benefit. Getting 12-15k is the upper limit of all benefits. Increased brain function with muscles and bones all strengthened. Along with a 65% reduced risk in all cause mortality while having the best fat loss benefit. My question to you is are we going for a walk now or later? ➡️ I created a guide on the lean body walking protocol we use to help our clients to speed up their fat loss. Follow me, then DM “WALK” and I’ll send to you for free.

I've never seen someone's life get worse as a result of getting their bodies in shape. When you exercise, you get more energy, stimulate the brain, and decrease stress. When you eat nutrient-dense foods, you manage your mental and physical health. When you prioritize your sleep, you help your body and brain recover so it can be stronger and more resilient. Fitness and health are the only metahabits in the world that make all areas of life better. ✍🏼 What’s your favorite way to stay active? ♻️ If you found this useful, please share it. - Dan Ps. If you liked this post you'll enjoy my newsletter. Every week I share tips on how to get lean, boost energy, and live longer. Join 415,000+ subscribers here 👇🏼 https://lnkd.in/gSFC9CMU

The average American gets 3000 to 4000 steps a day. This pales in comparison to our hunter-gatherer ancestors, who got 16,000 to 17,000 steps. If you want to feel like yourself again, you need to MOVE. Exercise has a massive impact not only on your physical health but your mental health. Here are 5 reasons why: 1) It increases serotonin, norepinephrine & dopamine, which manage your thoughts & emotions. 2) It releases endorphins into your body that block out pain and make you feel good. 3) It promotes neuroplasticity, which enhances your brain's ability to learn skills and change. 4) It increases the oxygen supply to your brain, which can help with memory, flexible thinking, and self-control. 5) It helps you manage stress & increase energy, which will help you become better at every aspect of life. We need to find ways to get more movement throughout our day. It could be taking the stairs instead of using the elevator. Or parking a bit farther from your spot. Walking meetings are also great. There are so many ways to get more exercise throughout your day that the only thing you have to get over is yourself. Do not sleep on what a few more steps or a bout of intense exercise will do to your brain and body. It is the #1 metahabit in the world for a reason. Use it to your advantage. ✍🏼 What are your favorite ways to stay active? ♻️ If this helped you, spread the word. - Dan 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 425,000+ subscribers here 👇 https://lnkd.in/gSFC9CMU

Great exercise for people who sit at desks: It's called the Crab Reach. It opens up the chest and shoulders. This can reverse the harmful effects of sitting while improving posture and hip mobility. No worries if you can't get your hips as high. You can even start by doing this sitting. Do this during breaks or before workouts for 4-6 repetitions on each side. Your body will thank you for the increased flexibility and strength. ♻️ 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 400,000+ subscribers here: dango.co/newsletter2

If you eat junk food on a regular basis, read this: A 2022 study found that high consumption of ultra-processed foods was linked to more symptoms of mental fog, memory decline, and worse executive function, especially in middle-aged adults. Another study published in 2024 indicated that a 10% increase in ultra-processed food intake raised the risk of cognitive decline by 16% I don't know who needs to hear this but if you want a better brain you need to have a healthier diet. ✍🏼 What's your next meal gonna be? ♻️ Reshare if this was helpful. - Dan Ps. Want to get in the best shape of your life in 2025? Each week I share tips on how to get lean, boost energy, and optimize the body. Join 400,000+ subscribers here 👇🏼 https://lnkd.in/gzyviRFf

10 things you should be able to do when you hit 80 years old: 1. Hike 1.5 miles on a hilly trail 2. Get up off the floor under your own power, using a maximum of one arm for support 3. Pick up a young child from the floor 4. Carry two five-pound bags of groceries for five blocks 5. Lift a twenty-pound suitcase into the overhead compartment of a plane 6. Balance on one leg for thirty seconds, eyes open (bonus: eyes closed for fifteen seconds) 7. Have sex 8. Climb four flights of stairs in three minutes 9. Open a jar 10. Do thirty consecutive jump-rope skips Dr. Peter Attia calls this the Centenarian Decathlon and while this may sound easy to you now, it's a different game when you're 80. Want the ability to do all these at 80 and beyond? Start making the investments in lifting, nutrition and sleep now. Your 80 year old self will thank you. Also follow me here and let's make this year your healthiest year ever.

Read this thread. Then take the steps to take back years of your life. No one will do it for you. You must save yourself. - Dan Ps. If you liked this thread, you'll enjoy my newsletter. Every week I share tips on how to get lean, boost energy, and live longer. Join 400,000+ subscribers here 👇 dango.co/newsletter2