Summary of "How I Achieved Top 1% Health In 2 Years"

Key wellness strategies, self-care techniques, and productivity tips

Health improved most when he stopped only doing what he was already good at and started training the areas he was weakest in.
He frames physical health into five areas:
- Strength
- Muscular endurance
- Speed
- Cardiovascular endurance
- Flexibility
He used his lowest-scoring area(s) as the focus for improvement.

He avoids trying to train everything at full intensity all year.
90-day rotation through four seasons:
- Winter: build muscle for muscular endurance
- Spring: VO₂ max work to improve speed
- Summer: pure strength
- Fall: improve cardiovascular endurance and HRV
Flexibility is maintained year-round with:
- dynamic warm-ups before sessions
- static stretching and yoga nightly
Important note: he doesn’t necessarily stop lifting during cardio phases—he shifts emphasis and volume.

He says circadian rhythm controls more than sleep—it affects hormones, fat storage, recovery, and cognition.

Exercise timing

Morning training stacks onto the natural cortisol/stress peak.
Rest days: uses brief intense movement to keep the “stress curve” trending correctly
- e.g., burpees/jumping lunges or assault bike intervals

Light timing

Morning: get sunlight within the first 30–60 minutes
Night: dim lights ~2 hours before bed, use warm tones
- Example tool: controllable bulbs for brightness/color

Food timing

Eat more earlier; avoid large meals late.
He claims late dinners increase metabolic stress during the time he should be recovering.
Hack: swap dinner with breakfast and stop eating at least 5 hours before bed

Extra nightly routine details

He learned that even “great” protocols (including one from Brian Johnson) can fail if you don’t adapt based on your own data.

Methodology emphasized:
- Measure
- Interpret
- Synthesize
- Iterate
He stresses health is multivariate:
- A single metric (e.g., HRV) doesn’t predict things like hormones, bone density, muscle mass, etc.
He describes the “single vector problem”:
- People often optimize one metric without accounting for tradeoffs across other systems
- (e.g., training can improve HRV while harming hormones; diet can reduce inflammation for some but increase it for others, etc.)

Instead of optimizing everything simultaneously (which becomes noisy and unsustainable), he narrows focus:

Examples he mentions:

When body fat was the bottleneck: focus on more cardio, caloric deficit, hydration
When testosterone was crashing: reduce endurance volume, add sprints/heavy lifting, improve micronutrients

Instead of relying on constant willpower:

Meal system

Sunday prep (example level of detail)

Reduce friction the night before

He claims this saves many hours weekly and supports consistency.

A major consistency driver:

Example accountability structure

He implemented an accountability structure with his business partner:
- If either person skips a routine, the other person gets “paid” (a penalty/handshake deal)
He reports synchronized improvements in HRV and recovery scores when routines were followed.

Community inputs

A perfectly scripted protocol fails when real-world disruptions occur.
Instead of quitting when schedules shift:
- Keep wake time consistent if possible
- Maintain circadian cues (morning sunlight)
- Use “lighter recovery” options (walk/light session)
- If needed, use an early afternoon nap to reduce disruption

Bottom line: aim for the best version for the current situation, not perfection.

Morning (same daily)
- wake ~5:00
- weigh
- tongue scraper
- electrolytes
- check wearable metrics (Whoop)
- if long-run day: eat banana then train
Before workouts: dynamic warm-ups
After training: static stretching
Meals & supplements: prepped for Sunday; take fixed meals from fridge as needed
Calorie/carb cycling
- rest days: ~130g carbs
- training days: ~220g carbs
- long-run days: up to ~450g carbs
Recovery modalities (3x/week)
- sauna, red light, hyperbaric oxygen therapy
- he frames these partly as experimentation now (micro-optimization for most people)
Evening wind-down
- shower, prep next day, stretch
- gratitude journal + quick meditation
- sleep by ~9:00

Brian Johnson (referenced as the creator of the “2 million protocol” and health protocol he initially followed)
Thomas (business partner/accountability partner; explicitly mentioned as a source of shared routine/metrics)
Harvard study (referenced regarding consistent wake times and academic performance)