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The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better
In his new book, Dr. Greg Wells offers concrete strategies on how to get better and stay better—not just for a few weeks or a few months, but for life. Optimal well-being is obtained through a commitment to the “holy trinity” of healthy living—eating better, moving better, sleeping better. Together these lead to peak physical performance.
With tremendous insight into the physiology of the human body and the reasons mankind has evolved the way it has, The Ripple Effect exposes exercise and diet myths, inspiring you and leading you on a clear path to achieving a health and fitness transformation. With small—and very achievable—daily changes in your life, you'll see the incredible effects of aggregate gains that professional athletes know.
You'll learn how:
Eating broccoli provides the body with more protein per calorie than eating steak
Using one teaspoon less of sugar per day would help you lose four pounds of fat per year
Walking for fifteen minutes per day decreases your risk of cancer by fifty per cent
Playing games like tennis can prevent Alzheimer’s disease
Losing ninety minutes of sleep reduces daytime alertness by nearly a third
Replacing an hour of television with an hour of sleep could help you lose over fourteen pounds in a year
And much more.
With tremendous insight into the physiology of the human body and the reasons mankind has evolved the way it has, The Ripple Effect exposes exercise and diet myths, inspiring you and leading you on a clear path to achieving a health and fitness transformation. With small—and very achievable—daily changes in your life, you'll see the incredible effects of aggregate gains that professional athletes know.
You'll learn how:
Eating broccoli provides the body with more protein per calorie than eating steak
Using one teaspoon less of sugar per day would help you lose four pounds of fat per year
Walking for fifteen minutes per day decreases your risk of cancer by fifty per cent
Playing games like tennis can prevent Alzheimer’s disease
Losing ninety minutes of sleep reduces daytime alertness by nearly a third
Replacing an hour of television with an hour of sleep could help you lose over fourteen pounds in a year
And much more.
304 pages, Paperback
First published December 15, 2015
542 people are currently reading
3201 people want to read
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Displaying 1 - 30 of 112 reviews
October 1, 2017
I find with these kind of books that if you learn and internalize a couple of suggestions/ideas it is a worthwhile read. This is a worthwhile read, just not an entertaining one.
October 20, 2018
I don't usually enjoy "self help" books but this one felt different. It was more specific, less fluffy, provided tactics, and backed each tactic up with research.
Although there was nothing completely groundbreaking, the information was presented in a digestable way.
A few key takeaways:
1. People who don't have time for exercise have to make time for sickness.
2. Learn to use stress to help you perform better.
3. Sleep.
Although there was nothing completely groundbreaking, the information was presented in a digestable way.
A few key takeaways:
1. People who don't have time for exercise have to make time for sickness.
2. Learn to use stress to help you perform better.
3. Sleep.
September 15, 2020
Easy to digest and helpful tips. The information wasn’t super new to me but I still found new things I could learn to overall help my wellbeing.
July 5, 2017
No nonsense plan for better sleep, better thinking, better exercise, and better nutrition. There isn't any new information here but the format is easy to read and there aren't too many "real life" examples, which can become tedious very quickly. Wells does recap each section with a list (steps) for achieving these goals and explains how each goal builds on the next causing, you guessed it, a ripple effect to better health and well being. Most of the exercise section assumes you are already in good shape or, at the very least, athletically inclined.
July 27, 2018
The book was OK. He doesn’t really say anything groundbreaking that we haven’t heard before. I think his models are unrealistic. I do almost everything he recommends and I’m to the wall to get it all in in one day and have a full-time job.
September 17, 2022
Absolutely amazing book to read. I totally recommend this book, great for all stages of life and professional backgrounds in your working life and retirement
Cheers
Cheers
October 11, 2017
As I made my way through a thicket of repetitions (pun intended) and let go of a few massive resentments (he was an Olympic coach in Vancouver, I was an Olympic protester) I began to appreciate GW and the work he has put in to researching and synthesizing modern and traditional medicines approach to optimal living.
His hypothesis is all there in the complete title.
One small, manageable change leads to another.
I certainly have no interest in competing or even involving myself in group sports, but even I found many of the 1% tips immediately applicable. With the appropriate warnings, eventually, even folks like me (not average) are acknowledged and he does not beat us over the head but just smiles and encourages the ripple effect
His hypothesis is all there in the complete title.
One small, manageable change leads to another.
I certainly have no interest in competing or even involving myself in group sports, but even I found many of the 1% tips immediately applicable. With the appropriate warnings, eventually, even folks like me (not average) are acknowledged and he does not beat us over the head but just smiles and encourages the ripple effect
April 4, 2018
The book has a lot of repetition, and isn’t the most exciting book to read. This isn’t my usual genre, but I do like to read a few books like this a year to change things up. There are a few really good takeaways from this book that I am going to start to use in my everyday life and make some changes.
January 31, 2021
I have found this book to be super helpful in getting my life back on track, one day at a time. Although the key points are things we have always been taught to do to achieve a healthy lifestyle, I enjoyed the "ripple effect" and the connection this author made to sleeping, eating, moving and thinking better. I would recommend the read.
August 17, 2017
I had high hopes for this book but I found it way too technical. That being said, it did have some good suggestions for sleeping better, eating better, moving better, and thinking better.
March 26, 2019
The Ripple Effect is a common-sense, research-based, practical guide to health, the kind of book that is desperately needed in a society where many put off caring for their bodies until ‘later’. It is not unlike other health books, but what is special about its message is that it emphasizes the interrelationship between the four basic aspects of health and gives hope that small changes can have powerful effects.
For more detail, please see my blog review:
http://anniekateshomeschoolreviews.co...
For more detail, please see my blog review:
http://anniekateshomeschoolreviews.co...
July 10, 2023
This made me rethink everything!
February 1, 2024
The book contained practical advice in a very simple way.
Sleep,eat better,be more active and about mental health all of this is so relevant today.
Sleep,eat better,be more active and about mental health all of this is so relevant today.
October 8, 2024
Very goodand needed info! A bit redundant, or I would've gave it 5 stars.
July 4, 2025
The one thing I got from this is how sleep patterns work and that 5-10 minute naps aren’t fake 😮💨
January 4, 2026
I really liked this book. 4.5/5
If you want to make changes in your health and have a hard time with change, this book is great.
The concept of the book is to make a 1% change every day. This could be as easy as going to bed 10 minutes earlier or drinking 1 more glass of water a day. The more 1% changes you make, the better you'll live.
Wells simply explains the importance of exercise, diet, sleep, and positive thought. it's quite motivating.
I highly recommend 👌
If you want to make changes in your health and have a hard time with change, this book is great.
The concept of the book is to make a 1% change every day. This could be as easy as going to bed 10 minutes earlier or drinking 1 more glass of water a day. The more 1% changes you make, the better you'll live.
Wells simply explains the importance of exercise, diet, sleep, and positive thought. it's quite motivating.
I highly recommend 👌
March 29, 2020
Good read but geared to serious athletes
October 25, 2023
The Ripple Effect is a practical guide to improving overall well-being by focusing on four essential pillars of health: sleep, physical activity, nutrition, and mental well-being.
In today’s rapidly evolving landscape of health and wellness, a multitude of strategies and approaches promise better overall well-being. Amidst this wealth of information, it is easy to get lost in the maze of trending fads and fleeting solutions. However, at the core of sustainable health and high-performance living lie four enduring pillars – sleep, exercise, nutrition, and mental well-being. These timeless foundations, integral to our holistic health, are expertly elucidated in the book The Ripple Effect by Greg Wells.
The Ripple Effect delves into the intricacies of these four pillars, offering readers a comprehensive roadmap to achieving optimal health and unlocking their true potential. In this review, we will explore how this book addresses the pressing issues of our times and guides individuals of all backgrounds and life stages toward a healthier and more fulfilling life by embracing these foundational principles.
Author’s background
Greg Wells, Ph.D., is a performance physiologist who conducts research in translational medicine at the Hospital for Sick Children.
Furthermore, he holds the position of CEO at Wells Performance, a worldwide consulting enterprise. Notably, he has authored books such as Powerhouse and Superbodies. Wells is highly in demand as a speaker and consistently contributes to various international media outlets like the Globe and Mail, CBC, CTV, and TSN, along with numerous newspapers and magazines. He resides in Toronto with his family.
What is the book about?
The Ripple Effect by Greg Wells addresses the pressing global issues of sleeplessness, obesity, inactivity, and mental illness, which collectively affect billions of people worldwide. Wells embarks on a personal journey to uncover the interconnectedness of sleeping soundly, eating smarter, moving more, and thinking clearly to achieve holistic health and high performance.
Drawing from his expertise as an exercise physiologist and scientist, Wells presents a groundbreaking approach that combines these four factors, resulting in exponential improvements in health and overall well-being. With a mission to solve a billion-person problem, he introduces the concept of the ‘ripple effect,’ emphasising the transformative impact of integrating these elements into one’s life. This book serves as both a manifesto and a practical guide, offering readers research-backed insights and actionable steps to unlock their potential, improve their health, and lead extraordinary lives.
Four pillars of health according to Greg Wells
1. Sleep
Chronic sleep deprivation has become a global epidemic, affecting nearly 20% of the population, with factors like busy work schedules and household responsibilities contributing to the problem. The consequences of inadequate sleep are profound, leading to increased risks of heart attacks, strokes, anxiety, depression, and even premature death. Sleep is a dynamic process comprising non-rapid eye movement (NREM) and rapid eye movement (REM) stages, each playing a crucial role in body and brain restoration. NREM sleep allows for physical recovery, including muscle repair and tissue growth, while REM sleep supports cognitive functions and memory consolidation.
Circadian rhythms, regulated by the suprachiasmatic nuclei (SCN) in the brain, control our sleep-wake cycle, body temperature, and hormone release. Aligning our activities with these rhythms can optimize health and performance. Sleep’s significance is underscored by its role in strengthening the immune system, enhancing memory and learning, and reducing stress levels. Inadequate sleep is linked to various health issues, including cancer, inflammation, cardiovascular diseases, obesity, and mental health disorders. Research shows that poor sleep can have a detrimental impact on overall well-being, making it a cornerstone of a healthy, high-performance life.
2. Move more
The author highlights the transformative power of exercise on various aspects of human health. Wells calls exercise a ‘miracle drug’ that can prevent and treat numerous chronic illnesses, such as cancer, cardiovascular disease, diabetes, and more. Regular physical activity is presented as a key solution to combat the global inactivity epidemic, which is linked to the rise of non-communicable diseases. The book also touches upon exercise’s role in improving mental health, particularly in managing conditions like depression and anxiety. Additionally, it emphasises the importance of moderation and consistency in exercise routines and how even small steps toward physical activity can lead to significant health improvements.
3. Eat smarter
Greg Wells highlights healthy nutrition as the third pillar of health. He cites studies that have shown that nutrition and exercise can be used to treat and prevent various diseases, challenging the traditional approach to medicine.
Nutrition plays a crucial role in preventing and treating cancer, with certain foods, compounds, and nutrients offering protection while others may increase cancer risk. The Mediterranean diet, rich in protective foods like fruits, vegetables, and omega-3 fatty acids, is recommended. Nutrition also influences inflammation in the body, which is linked to various chronic diseases, including Alzheimer’s. An anti-inflammatory diet, high in antioxidants and omega-3s, can help reduce inflammation and cognitive decline. Furthermore, nutrition impacts cardiovascular health, and consuming antioxidant-rich foods can improve cardiovascular function. Eating for mental health is gaining importance, as research indicates that foods like green tea, dark chocolate, omega-3 fatty acids, and B vitamins can alleviate symptoms of depression and anxiety. Finally, nutrition can also influence sleep, with high-protein meals and foods rich in tryptophan and healthy carbohydrates promoting better sleep quality.
4. Take care of your mental well-being
The author discusses various strategies to improve mental health and overall well-being. Wells emphasises the importance of practising daily gratitude, spending time on building deep relationships, investing in experiences over possessions, volunteering to help others, and engaging deeply with life by reducing distractions. These practices are supported by research and can lead to increased happiness, decreased stress, and improved performance in various aspects of life.
Additionally, the author explores the intricate connections between mental and physical health, addressing the impact of chronic stress on the immune system, the bidirectional link between mental health and inflammation, and the relationship between mental health and obesity. Wells explains that by engaging in mindful practices, one can not only improve psychological well-being but also prevent chronic conditions.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Offers practical advice for individuals at various life stages and professional backgrounds.
• Provides a well-researched synthesis of modern and traditional approaches to optimal living.
• Encourages a positive and non-judgmental approach to self-improvement.
Weaknesses:
• Lack of groundbreaking content, as it covers concepts and recommendations that readers may have encountered before.
• Simplicity and straightforwardness of the book may lead to some sections lacking depth.
Best quotes from The Ripple Effect
“We mistakenly think that working ‘harder’ is the key to success.”
“Early findings show that practising cyclic meditation improves subsequent sleep. Cyclic meditation involves alternating yoga postures and supine resting. Those participants who practised this technique experienced more slow-wave sleep and fewer awakenings than on nights when they did not practise. They also reported being more refreshed and feeling better, in the morning.”
“Research shows that melatonin can be a helpful tool in overcoming jet lag. Melatonin acts on the body’s circadian rhythms by means of the SCN (the culprits of desynchronization that live in the hypothalamus) and promotes sleep, an elusive concept for frequent travellers. Taking 0.5 to 5 mg of melatonin 2 to 3 hours before local bedtime has been shown to help resynchronize circadian oscillators while improving nocturnal sleep and alertness during the day.”
Final takeaway
Greg Wells’ The Ripple Effect is a comprehensive guide to achieving holistic health and high performance by addressing four pillars: sleep, exercise, nutrition, and mental well-being. The book offers practical advice suitable for individuals from various life stages and professional backgrounds, making it accessible to a broad audience. Wells combines modern and traditional approaches to optimal living, providing a well-researched synthesis of these concepts. Notably, the book encourages a positive and non-judgmental approach to self-improvement.
The Ripple Effect is a valuable resource for those seeking research-backed insights and actionable steps to unlock their potential, improve their health, and lead better lives.
In today’s rapidly evolving landscape of health and wellness, a multitude of strategies and approaches promise better overall well-being. Amidst this wealth of information, it is easy to get lost in the maze of trending fads and fleeting solutions. However, at the core of sustainable health and high-performance living lie four enduring pillars – sleep, exercise, nutrition, and mental well-being. These timeless foundations, integral to our holistic health, are expertly elucidated in the book The Ripple Effect by Greg Wells.
The Ripple Effect delves into the intricacies of these four pillars, offering readers a comprehensive roadmap to achieving optimal health and unlocking their true potential. In this review, we will explore how this book addresses the pressing issues of our times and guides individuals of all backgrounds and life stages toward a healthier and more fulfilling life by embracing these foundational principles.
Author’s background
Greg Wells, Ph.D., is a performance physiologist who conducts research in translational medicine at the Hospital for Sick Children.
Furthermore, he holds the position of CEO at Wells Performance, a worldwide consulting enterprise. Notably, he has authored books such as Powerhouse and Superbodies. Wells is highly in demand as a speaker and consistently contributes to various international media outlets like the Globe and Mail, CBC, CTV, and TSN, along with numerous newspapers and magazines. He resides in Toronto with his family.
What is the book about?
The Ripple Effect by Greg Wells addresses the pressing global issues of sleeplessness, obesity, inactivity, and mental illness, which collectively affect billions of people worldwide. Wells embarks on a personal journey to uncover the interconnectedness of sleeping soundly, eating smarter, moving more, and thinking clearly to achieve holistic health and high performance.
Drawing from his expertise as an exercise physiologist and scientist, Wells presents a groundbreaking approach that combines these four factors, resulting in exponential improvements in health and overall well-being. With a mission to solve a billion-person problem, he introduces the concept of the ‘ripple effect,’ emphasising the transformative impact of integrating these elements into one’s life. This book serves as both a manifesto and a practical guide, offering readers research-backed insights and actionable steps to unlock their potential, improve their health, and lead extraordinary lives.
Four pillars of health according to Greg Wells
1. Sleep
Chronic sleep deprivation has become a global epidemic, affecting nearly 20% of the population, with factors like busy work schedules and household responsibilities contributing to the problem. The consequences of inadequate sleep are profound, leading to increased risks of heart attacks, strokes, anxiety, depression, and even premature death. Sleep is a dynamic process comprising non-rapid eye movement (NREM) and rapid eye movement (REM) stages, each playing a crucial role in body and brain restoration. NREM sleep allows for physical recovery, including muscle repair and tissue growth, while REM sleep supports cognitive functions and memory consolidation.
Circadian rhythms, regulated by the suprachiasmatic nuclei (SCN) in the brain, control our sleep-wake cycle, body temperature, and hormone release. Aligning our activities with these rhythms can optimize health and performance. Sleep’s significance is underscored by its role in strengthening the immune system, enhancing memory and learning, and reducing stress levels. Inadequate sleep is linked to various health issues, including cancer, inflammation, cardiovascular diseases, obesity, and mental health disorders. Research shows that poor sleep can have a detrimental impact on overall well-being, making it a cornerstone of a healthy, high-performance life.
2. Move more
The author highlights the transformative power of exercise on various aspects of human health. Wells calls exercise a ‘miracle drug’ that can prevent and treat numerous chronic illnesses, such as cancer, cardiovascular disease, diabetes, and more. Regular physical activity is presented as a key solution to combat the global inactivity epidemic, which is linked to the rise of non-communicable diseases. The book also touches upon exercise’s role in improving mental health, particularly in managing conditions like depression and anxiety. Additionally, it emphasises the importance of moderation and consistency in exercise routines and how even small steps toward physical activity can lead to significant health improvements.
3. Eat smarter
Greg Wells highlights healthy nutrition as the third pillar of health. He cites studies that have shown that nutrition and exercise can be used to treat and prevent various diseases, challenging the traditional approach to medicine.
Nutrition plays a crucial role in preventing and treating cancer, with certain foods, compounds, and nutrients offering protection while others may increase cancer risk. The Mediterranean diet, rich in protective foods like fruits, vegetables, and omega-3 fatty acids, is recommended. Nutrition also influences inflammation in the body, which is linked to various chronic diseases, including Alzheimer’s. An anti-inflammatory diet, high in antioxidants and omega-3s, can help reduce inflammation and cognitive decline. Furthermore, nutrition impacts cardiovascular health, and consuming antioxidant-rich foods can improve cardiovascular function. Eating for mental health is gaining importance, as research indicates that foods like green tea, dark chocolate, omega-3 fatty acids, and B vitamins can alleviate symptoms of depression and anxiety. Finally, nutrition can also influence sleep, with high-protein meals and foods rich in tryptophan and healthy carbohydrates promoting better sleep quality.
4. Take care of your mental well-being
The author discusses various strategies to improve mental health and overall well-being. Wells emphasises the importance of practising daily gratitude, spending time on building deep relationships, investing in experiences over possessions, volunteering to help others, and engaging deeply with life by reducing distractions. These practices are supported by research and can lead to increased happiness, decreased stress, and improved performance in various aspects of life.
Additionally, the author explores the intricate connections between mental and physical health, addressing the impact of chronic stress on the immune system, the bidirectional link between mental health and inflammation, and the relationship between mental health and obesity. Wells explains that by engaging in mindful practices, one can not only improve psychological well-being but also prevent chronic conditions.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Offers practical advice for individuals at various life stages and professional backgrounds.
• Provides a well-researched synthesis of modern and traditional approaches to optimal living.
• Encourages a positive and non-judgmental approach to self-improvement.
Weaknesses:
• Lack of groundbreaking content, as it covers concepts and recommendations that readers may have encountered before.
• Simplicity and straightforwardness of the book may lead to some sections lacking depth.
Best quotes from The Ripple Effect
“We mistakenly think that working ‘harder’ is the key to success.”
“Early findings show that practising cyclic meditation improves subsequent sleep. Cyclic meditation involves alternating yoga postures and supine resting. Those participants who practised this technique experienced more slow-wave sleep and fewer awakenings than on nights when they did not practise. They also reported being more refreshed and feeling better, in the morning.”
“Research shows that melatonin can be a helpful tool in overcoming jet lag. Melatonin acts on the body’s circadian rhythms by means of the SCN (the culprits of desynchronization that live in the hypothalamus) and promotes sleep, an elusive concept for frequent travellers. Taking 0.5 to 5 mg of melatonin 2 to 3 hours before local bedtime has been shown to help resynchronize circadian oscillators while improving nocturnal sleep and alertness during the day.”
Final takeaway
Greg Wells’ The Ripple Effect is a comprehensive guide to achieving holistic health and high performance by addressing four pillars: sleep, exercise, nutrition, and mental well-being. The book offers practical advice suitable for individuals from various life stages and professional backgrounds, making it accessible to a broad audience. Wells combines modern and traditional approaches to optimal living, providing a well-researched synthesis of these concepts. Notably, the book encourages a positive and non-judgmental approach to self-improvement.
The Ripple Effect is a valuable resource for those seeking research-backed insights and actionable steps to unlock their potential, improve their health, and lead better lives.
September 24, 2025
Fantastic book ! Lots of great tips here that really just make good sense
August 3, 2017
If you are looking for a good all around way to improve your life, The Ripple Effect by Greg Wells, PhD., is one way to do it.
This book takes the idea that we can make significant improvements in our lives by getting the proper things in our lives working together.
The Ripple Effect tells us how to get our lives working better by making small improvements (1%). We are told how proper diet, exercise, breathing, and thought patterns all work together to improve our lives.
This book works very well as a companion to Eat Wheat. Many of the foods suggested in The Ripple Effect are suggested in Eat Wheat. The two books work very well together.
We give The Ripple Effect all five stars. It is entertaining, informative, educational, and eye-opening.
If you are looking to improve your health (physical, mental, or both), The Ripple Effect can help you with that.
We were sent a complimentary copy of this book. We are under no obligation to write any review, positive or negative.
We are disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255.
See this on YouTube
This book takes the idea that we can make significant improvements in our lives by getting the proper things in our lives working together.
The Ripple Effect tells us how to get our lives working better by making small improvements (1%). We are told how proper diet, exercise, breathing, and thought patterns all work together to improve our lives.
This book works very well as a companion to Eat Wheat. Many of the foods suggested in The Ripple Effect are suggested in Eat Wheat. The two books work very well together.
We give The Ripple Effect all five stars. It is entertaining, informative, educational, and eye-opening.
If you are looking to improve your health (physical, mental, or both), The Ripple Effect can help you with that.
We were sent a complimentary copy of this book. We are under no obligation to write any review, positive or negative.
We are disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255.
See this on YouTube
July 30, 2018
Although this book was well research and cited, I found it much longer than it needed to be. It did not need to be a full novel, a magazine article would have sufficed. That being said, there was some really great information in it. I just found it quite simple, straightforward and repetitive. Therefore I found some sections quite boring.
March 9, 2024
If the reader is new to making healthy choices then this is the book for you! It did not have new details for me and I don’t need the scientific background for my personal perspective.
Basically:
Sleep better
Move more
Eat well esp veg and nuts and seeds
Think clearly by focusing in 1 thing at a time and meditate
Basically:
Sleep better
Move more
Eat well esp veg and nuts and seeds
Think clearly by focusing in 1 thing at a time and meditate
March 10, 2018
A well-rounded book, backed by science and very easy to understand. In each chapter, there is a box called Dr"Gregg's 1%" which serves as both a summary of specific points made in each chapter with some easy to understand tips for new and healthier habits. A really enjoyable read.
June 20, 2021
This book was okay, but it focused way too much on the "why" and not nearly enough on the "how". If I'm reading the book, I already understand that it's important to eat and move and sleep and think better. You are preaching to the choir. Give me more information on exactly how to do it.
November 29, 2017
While I would like to say this book contained groundbreaking, earth shattering information that completely transformed my life... it ended up being an excellent compilation of information I've already read about or knew.
Wells provides a great framework for becoming a healthier person by showing how the different facets flow together and depend on each other. The book is divided into four major sections: sleep, exercise, nutrition and mental health.
Admittedly, I skimmed the nutrition section of the book because I'm married to a nutritionist... who constantly consults her friend who is a dietitian... and berates me endlessly about proper eating and food safety. Yes, I get it - five day old pizza in the fridge is not healthy and I should probably throw it out. Also, a plate of bacon with a side of lettuce isn't a balanced meal.
Aside from that chapter, each of the other three had something to offer in terms of a new way of explaining an idea, or additional information I hadn't come across. As a parent of a toddler and another on the way, I paid particular attention the section on sleep. I think I did that to torture myself more than anything, but it's information to keep in mind for when the next infant starts sleeping through the night.
Throughout the book are Wells' "1% Tips," which are small, micro actions you can take right now that compound over time for drastic results. If you were to go through and take one from each section and apply it, there's no doubt you will be leagues ahead from where you are now.
For those of you who already sleep well, exercise, eat healthy and spend time in mindfulness activity, there might not be new offerings in this book. Keep doing what you're doing.
As for the rest of us, we would do well to pay attention to what Dr. Wells is saying because each of those areas he
Wells provides a great framework for becoming a healthier person by showing how the different facets flow together and depend on each other. The book is divided into four major sections: sleep, exercise, nutrition and mental health.
Admittedly, I skimmed the nutrition section of the book because I'm married to a nutritionist... who constantly consults her friend who is a dietitian... and berates me endlessly about proper eating and food safety. Yes, I get it - five day old pizza in the fridge is not healthy and I should probably throw it out. Also, a plate of bacon with a side of lettuce isn't a balanced meal.
Aside from that chapter, each of the other three had something to offer in terms of a new way of explaining an idea, or additional information I hadn't come across. As a parent of a toddler and another on the way, I paid particular attention the section on sleep. I think I did that to torture myself more than anything, but it's information to keep in mind for when the next infant starts sleeping through the night.
Throughout the book are Wells' "1% Tips," which are small, micro actions you can take right now that compound over time for drastic results. If you were to go through and take one from each section and apply it, there's no doubt you will be leagues ahead from where you are now.
For those of you who already sleep well, exercise, eat healthy and spend time in mindfulness activity, there might not be new offerings in this book. Keep doing what you're doing.
As for the rest of us, we would do well to pay attention to what Dr. Wells is saying because each of those areas he
July 11, 2018
This was okay. Most of it was pretty common sense stuff that I already knew: exercise is good for you, different kinds of exercise are good for different things, eat in moderation, mostly plants, get enough sleep, don't multitask. I was impressed by the facts about how important sleep is and how many people don't get enough, but I definitely am not one of those people, fortunately for me. The four areas are somewhat connected, but I feel like the book didn't really play this up that much, and again, it seemed like common sense. I know that a lot of people like the 1% tips (suggestions for how to make small changes that will lead to bigger effects), but again, I found most of these were unremarkable and common sense. The only one I think I'll implement is the one about waking "naturally": the idea is that you go through a full sleep cycle every 90 minutes or so, and the best time to wake is when you have completed a sleep cycle, so you aren't tired and disoriented and sluggish. So if you wake up naturally a little earlier than your alarm, don't go back to sleep unless you can get another 90 minutes, or you'll have to wake up in the middle of a cycle and be more tired. We'll see if I can actually implement this...an extra hour of sleep sounds pretty good in the morning.
I did like the emphasis on small steps: move more during your day, even if it's only going for a 10-minute walk or taking the stairs. Every little improvement encourages more improvements. Overall, I don't think it's worth reading the whole book if you're already pretty sensible and know the basics about good sleeping, eating, exercising, and thinking habits.
I did like the emphasis on small steps: move more during your day, even if it's only going for a 10-minute walk or taking the stairs. Every little improvement encourages more improvements. Overall, I don't think it's worth reading the whole book if you're already pretty sensible and know the basics about good sleeping, eating, exercising, and thinking habits.
December 24, 2018
Greg Wells’ “The Ripple Effect” is a general health and wellness book that my colleagues and I have been asked to read over the summer. Wells, having spent decades working with high-performance athletes, has compiled research informed data as well as anecdotal records on how adherence to (and avoidance of) certain choices and behaviours can greatly impact ones overall health and wellness. With lots of overlap with Dan Buettner’s “Blue Zones” and Thich Nhat Hanh’s literature on mindfulness, the information in this book closely aligns with conventional beliefs about the importance of building ones life on a foundation of good sleep, healthy eating, exercise and a mind governed by clarity of thought. I found the content of this book insightful and readily applicable to both my personal and professional life. What I didn’t find, however, was any sense of enjoyment in reading the writer’s style or delivery
January 6, 2025
I was fortunate enough to have Dr Greg do a presentation at my company. An EXTREMELY knowledgeable individual - was quite impressed with his demeanor and delivery. Prior to this I had no knowledge of his work.
I've read many books in this vein so I didn't expect to get a ton out of this, but I was pleasantly surprised to have a few more takeaways to add to my ever-evolving mindset around holistic wellness. Most specifically in the thinking chapter.
The book revolves around the tenets of sleeping, moving, eating, and thinking properly. It reaffirmed my beliefs that success and greatness are the simple things done well day after day. And that volume does not equals excellence - attention needs to be targeted. I am also reminded that I should try to incorporate more naps and mindfulness practice.
But all things considered I didn't learn much new about the four core tenets. The way that this is presented is well laid out for somebody new at understanding these foundational principles. As such, for many people, I would probably recommend it before Outlive by Attia. I also appreciated Greg's extensive note-taking as well and the references at the end of the book. I will buy and read his other works as well, and see how they stack up to this.
I've read many books in this vein so I didn't expect to get a ton out of this, but I was pleasantly surprised to have a few more takeaways to add to my ever-evolving mindset around holistic wellness. Most specifically in the thinking chapter.
The book revolves around the tenets of sleeping, moving, eating, and thinking properly. It reaffirmed my beliefs that success and greatness are the simple things done well day after day. And that volume does not equals excellence - attention needs to be targeted. I am also reminded that I should try to incorporate more naps and mindfulness practice.
But all things considered I didn't learn much new about the four core tenets. The way that this is presented is well laid out for somebody new at understanding these foundational principles. As such, for many people, I would probably recommend it before Outlive by Attia. I also appreciated Greg's extensive note-taking as well and the references at the end of the book. I will buy and read his other works as well, and see how they stack up to this.
November 9, 2025
If you’re someone who reads lots of health books and already have a health conscious routine in place, you probably won’t learn much from this book. If anything, it’ll just reinforce a lot of what you already know and do. However, this is still a great book!
I would recommend to anyone who is looking to improve their sleep, nutrition, and physical activity. This book offers a very practical guide on how to improve your habits and routine by focusing on small steps. The “no step is too small” narrative really opened my mind on how to more effectively encourage and approach friends and family who are struggling to make changes/improvements to their daily routine. While the recommendations feel basic to me, they’re great for sharing with others.
I would recommend to anyone who is looking to improve their sleep, nutrition, and physical activity. This book offers a very practical guide on how to improve your habits and routine by focusing on small steps. The “no step is too small” narrative really opened my mind on how to more effectively encourage and approach friends and family who are struggling to make changes/improvements to their daily routine. While the recommendations feel basic to me, they’re great for sharing with others.
December 18, 2017
The crux of this book - how sleep, movement, diet and mentality play into health- are obvious but two reasons I recommend the read is a) the 1% changes Wells suggests are easy and doable which leads to b) motivating to just do better. Not your best, not perfect —better. It starts with “okay I can drink one glass of water in the morning with my coffee” to drinking 2.5 L a day. The writing is clear, science easy enough to follow and the final chapter was helpful on getting one to picture their routine that fits their “avatar”. Highly recommend.
It’s four stars because it felt long at times and some of the tongue-in-cheek humour was meh.
It’s four stars because it felt long at times and some of the tongue-in-cheek humour was meh.
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