Dan Hyman

I turn 35 this year & the older I get, the more longevity means to me. It wasn’t something I thought about much in my 20s, but something that I build my health routine around in my 30s. Time is the most important thing we have, I want to feel good for as long as possible. It’s a difficult one, there is no finish line, you don’t get immediate reward & you may never not, tomorrow is not guaranteed & poor health can creep up on even the healthiest. However, giving myself the best chance is important to me & something that I hold a high standard towards. Whoop data suggests I’m 12years younger biologically & aging at a rate of x0.8 years. You can see on the second slide the drivers to that figure: - RHR - Vo2 Max - Balance to training- strength/ cardio zones - Daily activity/ steps - Sleep quality/quantity (interestingly consistency bigger driver than hours) Specific protocols that I am implementing to continue to improve that metric: - Sauna 4/5 times per week - Consistent sleep/wake times where possible - Balance to my training- Strength foundation with tempo & steady state cardio weekly - Daily activity outside of the gym. Walking after meals! - Nutrition quality & quantity- hormone/energy regulation priority around keeping body comp where I want it - Red light therapy daily- (@trysolis - I can recommend) - Specific supplementation based off blood work Of course only a metric, lots more to it than wearable data, but i’ve had my whoop on for 3 years so it knows my body well. I never like to push my own goals onto anyone, they are for you to decide & for me to help you get there, but whatever the health goal, I do believe having the future & longevity in mind is a good idea. It won’t seem important short term, but it catches everyone up. — Excuse the underwear. A digital from the modelling side of my life. No filter/ lighting/ training pump etc- true reflection of where I walk around. @whoop

My own health journey, & the reason why I hold it in such high regard. Natural ups & downs throughout, but honestly, so far just a long-term game of learning, discipline & fine-tuning my routine. Some of the most important learnings that I have made in this time: ▪️Health is essential. Don’t wait until it gets taken away from you or someone close to you to realise the importance. ▪️Consistency is everything. Getting healthy doesn’t count for much, the value comes in staying healthy. If you can stay consistent for long enough, you will figure it out as you go & end up in a pretty good place. ▪️Health requires effort, when you’ve decided that you are willing to bring that effort, success comes down to the direction of that effort. ▪️The ultimate goal with health routine is automisation. If it becomes your life, you will resent it eventually as it starts to impact other areas. Set it up so it looks after itself, allowing you to focus your time/effort on the other important things in life. ▪️You will set an example. Your partner/ kids/ family/ close friends will all start to become healthier as they see you do your thing. Maybe the biggest flex of all. ▪️Trends will always come & go. Good health always circles back to doing the fundamentals (nutrition, training, sleep, stress management) well & consistently.

Just some of the health that we changed in 2025. Lots of differing circumstances, but a common goal of health progress. I think health progress can be the foundation for growth in lots of areas. I’m excited to unlock that for even more this year. —— In an industry where talk is easy, judge me on my work. Link is in my bio to enquire about working together.

Client Spotlight | S, 30, London S came to EATLOOKFEEL with the goal of improving his overall health & physique. Motivation was high, he had already began his own health journey but he lacked direction to his training, nutrition & overall routine. We implemented a new style of training for S: 4/5x sessions per week- a balance of strength/cardio/mobility. Balanced but I applied a slight focus here to posterior chain strength & improving posture as S had a slight anterior pelvic tilt. Nutritionally, we’ve worked between ~2300-2700 calories daily, & have worked our way to a healthy routine/ relationship with this. We have created a ‘dual framework’ for him depending how his days differ. Essentially providing options whatever his day looks like. We have also dialled in his supplement stack over time, focusing on; energy, hydration, gut health & longevity. The visual does the talking, the progress is evident. He is stronger, fitter, faster, has dropped significant body-fat & is ultimately healthier. The postural improvement is also significant. & away from the visual alone, his education around health, his routines & his general mindset towards his health have all improved hugely. Onwards we go. —— ⁣⁣⁣⁣Interested in working together on your own health progress? Apply via the link in my bio.

LOWER BODY TRAINING: STRENGTH → ROBUSTNESS → POWER The most functional & relied upon muscle group on the body, yet the most commonly undertrained, or trained wrong. Lowerbody matters. It’s your foundation. As mentioned previously with the “Arm work: Deep dive” post- my own goal has never been “big legs”, more so robust, powerful & athletic (ironically they also grew as a result of getting this right). I view lower body training in three phases, blended within sessions. STRENGTH 
Simply getting stronger through the important movement patterns. For ex: squat/press pattern, lunge, hip thrust, leg extension, leg curl. 
Rep range: 8-10. Heavier weight selection, controlled tempo. ROBUSTNESS 
The foundation for it all. Bulletproofing joints before you ask them to produce force. For ex: all activation work, unilateral work, abductors/adductors, tibialis, soleus, glutes. Rep range: 8–12, controlled tempo, full range of motion. The ‘less obvious’ muscles if you like, but there is a price for neglecting these- usually injury. POWER/ ATHLETICISM Expressing the power built above. Speed, change of direction, stability, balance. For ex: jumping squat, single leg jumps, broad jumps, bosu ball balance, ball slams, sled etc. Rep range: mixed (3-10), good recovery between sets. This isn’t the phase to grind through fatigue- quality of movement over volume. HOW I PROGRAMME Sessions combine all 3 & typically flow as follows: 1- Warm up- mobility/activation work 2- Strength work (compound movements) 3- Isolation movements (superset with robustness focus movements) 4- Power/athleticism 5- Cool down- stretch IF SIZE IS YOUR GOAL Still keep a focus on the three phases. Reduce the rep range slightly (5-8) & shift the balance towards more strength work. IF ATHLETICISM/TRANSITION INTO SPORT IS YOUR GOAL Still keep a focus on the three phases. Shift the balance towards more robustness/ power work. All training should incorporate all 3. The bias moves as your goals do. — Implement into your own training. Lowerbody work deserves more than a few sets of leg press & calling it a day.

WORLD CLASS BASICS I think a lot about the difference between good health & great health. & one of the biggest differences I see is the fundamental level of the basics. It isn’t anything fancy, secret or unattainable, it’s the basics done better & more consistently. For most of us, 95% of our health outcome comes down to getting those basics right, consistently. & building the routines required to be able to do that for the long term. & these basics matter even more in the seasons where health can’t be your only priority. They become your foundation to run automatically whilst you focus on what you need to. Use the following basics as an audit sheet. What are the basics you’re getting right, & where can you tidy up further? Sounds simple, ironically. But true health is. Simple but not easy. NOTE. there is a point further down the road where the finer “1%” details start to matter for higher level progress, but you will know when you get there & that is a good problem to have. — If you are interested in working together on your own health. The link is in my bio.

Lots of small decisions over a long period of time. As simple yet as complicated as that.

How to stay lean year round whilst also looking after your underlying health. A common misconception- the strategy used to drop bodyfat is the same one used to maintain that lower level of bodyfat. However, two different starting points. Therefore two different strategies required. Example: If you are losing bodyfat at ~2200cal intake, Once you are sufficiently lean, it’s important not to stay at that intake. That is where you can go flat/ soft & ultimately can create deeper health issues. The next step is building upwards towards your maintenance intake. Let’s use ~2600cal for the sake of this example, but lots of variables at play here. Increasing the intake will not put bodyfat back on, it will maintain body composition whilst feeling fuller/ stronger/ more energised in doing so. This is often the difference between lean, energised, healthy & strong- or lean, flat, soft & depleted. — Note1: I use circa (~) with intake because even when you think you are tracking every cal perfectly there is always variance to food labelling/ preparation etc. Play in overalls, not single numbers. Note2: If calorie counting isn’t your thing. Use feel, when you are as lean as you want to be, actively increase intake slightly- usually carbs if nutrition is already aligned. Note3: Maintenance intake can shift depending on how much bodyweight or muscle has been lost in the process. Drastic changes in composition or activity level will move the number. — If you are interested in working together on your own health progress, The link is in my bio.

The Stress- Recovery- Adaptation model. Simple model to highlight how we respond to training stimulus & how recovery isn’t optional but essential. Progress doesn’t happen in the gym. It’s in the recovery & the adaptation outside of it. Without adequate recovery & therefore adaptation, the stress accumulates & usually catches up with us in stagnation/ injury/ illness/ burnout. Reaching (or maintaining) high-level health isn’t always about adding more effort/ volume, it’s about smart, timed stimulus/ systems & adequate recovery. Something to think about if things are feeling stagnant despite training hard & eating well. Average to good requires a certain framework, Good to great requires something different.

“So come on now, boy, don’t you be afraid to start, ‘Cause sweat on your skin is better than regret on your heart. Well, the wrinkles on your face from regret-filled days Your eyes tell the story of a place far away. & if you don’t bleed now, you’ll forever have to pay, You’re not livin’ unless you’re willin’ to do some dyin’ along the way.”

K | 35 | UK 3 months into working together from pic to pic. Good progress in a relatively short period of time. 7kg up on the scale weight. Stronger, faster, fitter, leaner- healthier. Onwards we go- excited to see where we can take things. —— If you are interested in working together on your own health progress- the link is in my bio apply.

ARM TRAINING 101 Maybe not the most functional muscles on the body, but I don’t meet many men who don’t want strong arms. & they do have their place in functional movement. My personal goal has always been “lean & athletic” rather than “big & bulky”. My modelling work meant that proportions matter. Nutrition is likely the biggest driver to that, but training style also plays a significant part. Here’s how I approach it currently: BICEPS Superset both heads every session. For ex: standing alternate hammer curls into~ seated incline open-palm curls.
 Rep range: 8 on the first movement, 10–12 on the second.
 One movement alternate arm, one double arm (for coordination & stability). 
TRICEPS 
I rotate between these movements: - Cable crossover (no attachment, hold the ball). - Overhead rope extension into~ rope extension with strict split (supersetted). - Lying EZ bar extension into~ EZ close grip bench (supersetted). - Bench dips, usually tagged onto a finisher where tricep work is already present. HOW I PROGRAMME: I never train arms in isolation. Always tagged onto the end of a relevant session where they are already warm. Triceps at the end of push days. Biceps at the end of pull days. On upper body days I superset both- always triceps first, into biceps. Rope extension into~ standing alternate curl, as an example. IF SIZE IS YOUR GOAL 
Same principles. Drop the rep range to 4–6, increase weekly volume (still likely wouldn’t have an arms only session), maybe more isolated movement (preacher curl as example). Underlying principles the same- I would still prioritise DB over barbell. FOREARMS 
I don’t train them directly. My advice: get good at hanging from a bar. Grip strength & shoulder health in one movement. — Implement into your own training. Arm work deserves more respect than just spamming curls at the end of your workouts.