Dan Hyman

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.

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.

Talking all things ‘six-packs’. ⁣ ⁣ Overrated? Underrated? Important? Not important? Who am I to judge. ⁣ ⁣ Goals are individual. ⁣ ⁣ I can’t decide what they are for you, but what I can do is set you up to achieve them.⁣ ⁣ That’s the reason @eat.look.feel exists. ⁣ ⁣ ⁣ Thank-you for the write up @mensfitnessuk 🗞

💍 earlier this week I took my Tessie above the clouds to the top of Lions Head for sunrise, & asked her if she’d spend the rest of her life with me. A lucky man, & I now get to enjoy that forever 💙

When you’re working to a high level of health, my guess is that training starts to become a coping mechanism. More external stress -> higher training intensity. It’s a welcome distraction, it’s releases endorphins & it’s somewhere to channel stress. It can be useful, however, reality is, often ends badly when done for too long, & shows itself in illness/ injury/ burnout. If external stress is high, that’s likely the optimal time to pull back on intensity. When that stress is low is the time to push on. Consistency always wins & the higher the level you aspire to, the more the finer details count.

Happy birthday my love. You make me want to be better.

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

FITNESS OR ADAPTATION? One feels productive, the other is productive. Neither are wrong, both have a place, but if there is a disconnect between your training & the level you aspire to reach, that is where de-motivation comes. There is nothing more de-motivating than working hard in the wrong direction. Chase adaptation in the direction you want, not just fitness. That is what creates the ‘progress -> results -> motivation’ upward loop.

We tend to want to lead with the intention to optimise our best days, however more often than not there is more value in improving our worst days. Start by auditing the ways to improve/reduce the worst days first. As a result, more momentum is built & therefore naturally optimise all days further. Strong floors create high ceilings.

A topic that I see often in my work is finding the balance between the future & the now. A large part of the desire for health progress is about the future: - building longevity, - reaching the aspirational physique, - training for the race, - building habits & discipline moving forward, - etc However, it’s equally important to focus on the present: - the daily energy, - the mood/confidence that feeling healthy brings, - the daily cognitive performance, - the influence you have on those around you, - etc IMO it’s one of the most difficult lines to tread. Optimising for the future, whilst also enjoying the present to its fullest. The future requires sacrifice but it’s equally not guaranteed. The best way I’ve found to approach it (& this has developed with age) is to always remember that the real benefit to high-level health lies in life away from health. Read that again. Health is the foundation for everything- all areas of life benefit from being healthier. However, it’s important to ensure that alongside building your health routine; you have the people that you want alongside you & the life you want to be living. Sometimes a “dialled in” health routine can tip towards causing detriment to that, which is where change may be needed. We are all playing our own circumstances of course, but there is absolutely a way to have it all, I get to see it daily with the people I work with. “There is more to life than your heath routine- which is why your health routine is so important.”

Your ceiling vs. Your floor. Optimise the best days vs. Improving the worst days. We tend to want to lead with the intention to optimise our best days, however more often than not there is more value in improving our worst days. Start by raising the floor, audit the ways to improve/reduce the worst days first. As a result, more momentum is built & therefore naturally raise the ceiling as a result. Strong floors create high ceilings.

It’s okay to take your health seriously. The true value in good health is feeling good as often as possible, for as long as possible. Daily confidence, energy, staying free of injury/illness & being able to perform what is needed without health being a limiting factor. That looks different to everyone & the level we aspire to work to is individual. However, the important part is that we do what it takes to remain in overall control. As soon as we lose control of our health routine, that is where it can deteriorate quickly. My advice is to take that idea seriously, I’m not saying you have to live like an athlete, but you do need to do what’s necessary to stay in control. Because if you do lose control, it will all of sudden matter far more than you realise. & staying ahead is always easier than catching up.