I'm about to turn 45. Here are fitness cheat codes I wish I knew in...
Dan Go@CoachDanGo
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Feb 11, 2025
~4 min read
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I'm about to turn 45.
Here are fitness cheat codes I wish I knew in my 20's:
Here are fitness cheat codes I wish I knew in my 20's:
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1. Avoid tap water & water in plastic bottles. They contain BPA & phthalates, which may affect hormones. Drink from glass or metal bottles instead.
2. Use a pinch of sea salt or electrolyte powder with your water. This helps with hydration & absorption.
2. Use a pinch of sea salt or electrolyte powder with your water. This helps with hydration & absorption.
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3. Put time into walking backwards. This keeps my knees healthy, stimulates my brain & burns a few more calories than regular walking.
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4. The best way to get in shape is to find a group where being in great shape is the standard. You are who you hang around.
5. Wear barefoot shoes. This allows your toes to spread, which lead to stronger feet.
5. Wear barefoot shoes. This allows your toes to spread, which lead to stronger feet.
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6. Feeling hungry? Use the water test. Drink 500ml of water and stay busy for 20 minutes. If you're still hungry, go eat. If you forgot about it, you were either bored or dehydrated.
7. Get regular bloodwork, a coronary calcium scan (for the heart), and cancer screening done. You want to know what's under the hood.
7. Get regular bloodwork, a coronary calcium scan (for the heart), and cancer screening done. You want to know what's under the hood.
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8. When eating a meal eat your protein first, veggies second, and carbs last. This regulates your blood sugar & insulin levels.
9. Dim your lights as the sun goes down. Bright blue light negatively affects your circadian rhythms at night. To prep for bed start dimming the lights after sunset.
9. Dim your lights as the sun goes down. Bright blue light negatively affects your circadian rhythms at night. To prep for bed start dimming the lights after sunset.
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10. Follow your circadian rhythm of eating: Have your final meal 3-5 hours before sleeping, 2nd meal 3-5 hours before that & 1st meal 3 to 5 hours before that. This regulates hunger & energy.
11. Create an environment where it's hard to eat junk & easy to eat nutritious foods.
11. Create an environment where it's hard to eat junk & easy to eat nutritious foods.
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12. Add plyometric exercises to your warm-ups. This turns on your nervous system before a workout & helps you maintain power as you age.
13. Drink 500 ml to 1 liter of water before drinking coffee in the morning. This hydrates your body after a long night of sleep.
13. Drink 500 ml to 1 liter of water before drinking coffee in the morning. This hydrates your body after a long night of sleep.
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14. Avoid using food or alcohol to deal with stress & emotions. Those will only numb them making them more difficult to deal with.
15. Use exercise to manage emotions. This won't get rid of the emotion. It will help you deal with a strong emotion more in a more productive way.
15. Use exercise to manage emotions. This won't get rid of the emotion. It will help you deal with a strong emotion more in a more productive way.
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16. Do mobility stretches every day. As we age, our bodies become less mobile. Find a set of dynamic stretches that work for you and do them daily for compounding results.
17. If you look at screens at night always wear a pair of blue light blockers to help you sleep better.
17. If you look at screens at night always wear a pair of blue light blockers to help you sleep better.
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18. Keep your breathing to your nose. This humidifies the air, boosts oxygen intake & nitric oxide intake while filtering out dust & allergens. This is how we were meant to breathe.
To practice this try taping your mouth while doing desk work to relegate breathing to your nose.
To practice this try taping your mouth while doing desk work to relegate breathing to your nose.
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19. The 3-2-1 protocol for better sleep: Eat your final meal 3 hours before sleeping. Cut out liquids 2 hours before bed to avoid waking up at night to pee. Stop all screen time 1 hour before bed to sleep faster.
20. For better posture keep your tongue at the roof of the mouth.
20. For better posture keep your tongue at the roof of the mouth.
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21. Hit the sauna. 10-20 minutes 2-3x a week has been shown to relax the body, improve sleep & boost cardiovascular health.
22. Cold exposure. This will improve mood, energy & improve recovery. Just make sure to not do this at least 6 hours after lifting workout.
22. Cold exposure. This will improve mood, energy & improve recovery. Just make sure to not do this at least 6 hours after lifting workout.
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23. Light therapy lamps for the winter. This helps improve mood & energy by simulating bright light exposure. This is for people who live in northern countries.
24. Get a standing desk & treadmill desk. This is a great combination to battle the health effects of desk work.
24. Get a standing desk & treadmill desk. This is a great combination to battle the health effects of desk work.
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25. Eat lower carb in the day for focus & energy. Eat higher carb at night for lower stress & relaxation.
26. Create a health dashboard. This contains your sleep scores, HRV, weight, BMI, body fat % and any other metric that matters to you. This keeps you on top of your health.
26. Create a health dashboard. This contains your sleep scores, HRV, weight, BMI, body fat % and any other metric that matters to you. This keeps you on top of your health.
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27. Develop a positive relationship with your body. Have an appreciation for what it can do & treat it well. You'll get in better shape by loving your body, not hating it.
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Health has a compound effect on quality of life. A simple improvement can yield incredible results over time.
Hope some of these help you on your journey as they have on mine.
1. Follow me @FitFounder for more of these
2. RT the tweet below it with your friends 🙏🏼
Hope some of these help you on your journey as they have on mine.
1. Follow me @FitFounder for more of these
2. RT the tweet below it with your friends 🙏🏼
Dan Go@CoachDanGo
I'm about to turn 45.
Here are fitness cheat codes I wish I knew in my 20's:
Here are fitness cheat codes I wish I knew in my 20's:
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Ps. Every week I share cheat codes on how to get lean, boost energy, and live longer.
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