Achieve specific health markers (high VO2 max, low resting heart rate, low body fat percentage, low markers of inflammation and blood glucose) to place yourself among the healthiest 1% of the population.

noli's read

The creator proposes a list of highly ambitious physiological and metabolic targets. Scientific literature confirms that high levels of VO2 max, low basal blood glucose and insulin (HOMA-IR), as well as minimal systemic inflammation (hsCRP) are powerful predictors of increased longevity and reduced risk of chronic diseases (meta-analyses, observational evidence). However, labeling these thresholds as the 'top 1%' conflates optimal health with elite athletic performance. For example, a body fat percentage ≤10% for men or a resting heart rate ≤45 bpm are often characteristic of highly trained endurance athletes and are not necessary for excellent health in the average citizen. Furthermore, optimal values (particularly for insulin or CRP) are more characteristic of a preventive functional medicine approach than standard clinical thresholds, which are often more permissive. The advice is therefore a mix of well-supported health markers and athletic targets that may be excessive or unattainable for a large portion of the population.

the sources

1. 1Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W 2018