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.

Things I have enjoyed reading in the last week:

If I could go back 10years to the start of my health journey, here are a few things I’d tell myself to learn quickly:

Client Progress | D, 29, NYC D came to EATLOOKFEEL with the goal of taking his overall health & physique to the next level. He was already in a good consistent routine, but he lacked direction to his training, nutrition & overall routine. We have gradually increased his training output, finding a balance of strength/ cardio/ mobility. Nutritionally, we’ve worked on creating a framework that fuels his early morning training & supports his energy through his work hours- as well as taking him to where we wants to be aesthetically. We have also addressed & re-aligned his supplement stack, evening routine & sleep hygiene. The visuals do the talking. He is leaner, stronger, fitter & ultimately healthier. He is stronger across all movement patterns whilst presenting a leaner aesthetic. On a deeper level, his skin, daily energy, posture & underlying data have all improved. I have also attached his @whoop data. Reducing his “age” by 4years, as well as reducing his RHR. Hugely positive signs. We are building long-term, robust health. Consistency + direction is a powerful combination. I’m excited to see where we can continue to take his health. —— If you are interested in working together on your own health progress- the link is in my bio to apply.

Problems vs solutions. It’s an important framing. Problems or resistance to your routine will always exist. There will always be someone with it easier than you, & always someone with it harder. But the reality is, that’s irrelevant to your health. Focusing on your problems turns into excuses, which won’t improve your health. If health progress is important, then it doesn’t matter who has is it better or worse, you have to find a way for yourself. & that comes from finding solutions quickly. The way to lead is by recognising the resistance, building a routine with the time/ energy you do have, & continuing to refine things over time from there. Get into the headspace of thinking solutions over problems, progress will become smoother.

Testosterone: a convo I have with lots of men, & one that only becomes more relevant into your 30s, 40s, 50s & beyond. I want to stress that context is key, & advice should always be based on individual symptoms, lifestyle, goals & blood work. But generically speaking, the foundations are often overlooked, while the “quick fixes” are overrated. The starting point: get bloods done if possible. Remove the guesswork. But if general improvement is the goal, audit the categories above. Are there obvious gaps in A, B or C? If there are, fix that first. Category D absolutely has a place, but only once the foundations above have been addressed. — I appreciate it’s difficult to do it all consistently: sleep enough, get daily sunlight, eat well, manage stress, train regularly etc etc- all around work, family, & social commitments. It can feel overwhelming, or even unrealistic. But it doesn’t need to be perfect. It just can’t be neglected with the expectation that it will regulate itself. Hormone health & testosterone specifically is underrated within men’s health progress. Likely because it’s less tangible. You can see physique changes, you can track food, you can measure training improvements. Hormone balance is less obvious, unless you know the signs to look for. The goal isn’t to obsess over the optimisation here. It’s to build an environment where good hormonal health is more likely to happen. Like so often within health progress- the focus should be on creating a positive internal environment by controlling the external one.

training the body, building the life

Protecting routine. Routine is often smooth when we have full control over it, but that likely isn’t always possible. Life happens & only being able to progress health during the quiet times is somewhat fragile, & can quickly create an ‘all or nothing’ cycle which ends badly. So how to approach the health pillars when those busier times hit? Here are a couple of simple frameworks to keep in mind & apply. The overriding take away: turn the intensity down on certain pillars of health where necessary, but never off. These sound obvious, but carrying this intention can have a significant effect on long term progress. I’ve seen it. Progress isn’t only about optimising the best days when things are smooth. Sometimes the biggest driver is improving the worst days when things are difficult.

C | 38 | London There’s lots I could say about this progress: Improved posture, body composition, relationship with nutrition, performance output, mindset etc etc. But a single transferable lesson from our work is that we have protected his energy throughout, carefully avoided under-consuming & brought real strategy to the timing to his nutrition. It’s a tricky balance to find. We are all impatient when it comes to health progress, once we’ve made the decision that we want progress, we want it quickly. However, this is a good example of the value of bringing proper direction instead of unsustainable under-consumption. Hormone balance is far more important than most realise. Losing body fat % whilst feel fit, healthy & energetic will always beat feeling flat, tired & depleted. It might take a little longer, but the place you end up is healthier, more aesthetic & more sustainable. Long term games with long term people. —— If you are interested in working together on your own health progress- the link is in my bio apply.

health routine isn’t something you switch on- it’s the foundation you return to.