Approach to health

I’ve been trying to understand what really drives progress in health, and I keep coming back to this framework.

Mastery = Clear Goal × Bottleneck × Speed × Knowledge × Who You Work With

1. Clear Goal

Clarity is the starting point. Without it, progress feels like running in circles. For a long time, I didn’t know what I was aiming for. Was I trying to build more muscle? Strengthen my heart? Maximize HRV? Raise testosterone? Fix my gut? Live longer? Perform better? I chased ideas without direction, pulled into every trend that promised results. When you don’t know what the destination is, every path looks tempting.

For me, health starts with a simple idea: optimize it to maximize performance. When I take care of my body, everything else gets better. I have more energy, I can think more clearly, and I feel more present in daily life. My plan is to keep pushing that further by running experiments on myself, tracking the data, and writing about what I find. That way I’m not I’m learning, improving, and sharing the process along the way.

2. Bottlenecks

Now the goal is clear, but time feels like the enemy. There’s never enough of it. Time to do meaningful work, time to spend with friends and family, and time to take care of health. That is why identifying bottlenecks becomes one of the most important things we can do. Without it, life fills up with motion that doesn’t move us forward.

Early on, I kept a time journal, logging what I did every 30 minutes. It was humbling to see how much time slipped away into distractions. One embarrassing discovery was that I spent 30 minutes a day in the bathroom scrolling through Twitter. I started by cutting the distractions, and honestly, being healthier made it easier to do.

The real challenge came later, when my days were already filled with things that looked productive. That is when bottlenecks revealed themselves. When I set out to improve my HRV (50–>198), I obsessed over gadgets and stimulators. At one point I even forced myself into a 2 hour routines filled with sauna sessions and breathwork every morning. It felt productive, but the data told me otherwise. 95% of my progress came from strategic cardio, eating whole foods, and finish eating early. Identifying and doubling down on those high leverage actions and doing them consistently actually moved the numbers up. The path from desire to achieiving goal became much faster. That is the real point of bottlenecks: not piling on more effort, but removing the slow roads so you can move forward quicker.

3. Speed

Once the bottleneck is identified, the next factor is speed and consistency. The faster you can identify what works and double down on it, the faster you move from desire to achieiving goal.

In health, I believe speed isn’t about rushing. It’s about consistency and being patient. When I finally started doubling down on the bottlenecks that gave me real improvements, my stats began to climb. My HRV, which had averaged around 50, slowly but steadily pushed higher until it reached 198. It didn’t happen overnight, and it wasn’t because of some perfect protocol. It was just consistency. Showing up again and again for the things that actually mattered and letting time do the work.

4. Knowledge

Repetition moves you forward, but without improvements you will plataue. Iteration>Repetition

In the past 2 years I’ve built a foundation thanks to people like Bryan Johnson, Andrew Huberman, and Peter Attia. They gave me tools and frameworks that worked. But my job isn’t to copy them. My job is to carry their work forward, test it, refine it, and not let it go to waste. That means questioning assumptions, running experiments, and finding ways to make powerful tools simpler, cheaper, and more accessible.

Iteration became the real difference. I discovered patterns that didn’t match the latest science. For months I experimented with the usual mix of zone 2 cardio with HIIT training, breathwork, stimulators, even long morning routines packed with sauna and recovery protocols. My numbers climbed into the 130s and then plateaued. Nothing I tried seemed to move the needle.

That is when I tested something no study would recommend: a single 3 hour endurance session in zone 3 to 5 each week, supported by 2 easy recovery runs and a 20 min HIIT workout. Almost immediately, my plateau broke. My HRV jumped from the 130s to the 170s and eventually climbed to 198.

What convinced me even more was when others saw the same results. Friends, clients, and training partners who tried the same structure also got the exact same gains as I did. The pattern repeated across different people, which told me it wasn’t just a fluke.

That experience is why I believe iteration matters more than theory. Sometimes the most effective protocols aren’t in the studies yet. Over time, I’ve come to see that I am paying a lot of ignorance debt by not knowing how to do things better. The faster I pay down that debt, the faster we’ll move closer to real improvement.

5. Who You Work With

Nothing matters more than the people you surround yourself with. Friends, your team, your partner. They shape everything.

I’ve seen this in my own life. When I was surrounded by people who didn’t care about health, it was easy to be unhealthy. But when I started spending time with those who pushed themselves, who experimented, who were curious about getting better, I naturally raised my own standards. It wasn’t forced. It just happened.

I’ve also realized that it works the other way too. To attract the right people, you have to first become the kind of person they’d want to be around. When you commit to growth and live it daily, you don’t have to chase anyone. The right people find you, and they make the journey faster, more exciting, and more meaningful.