About yourself

I’m 22 years old and currently studying Food Sciences and Nutrition.

My journey into health and longevity began as a 100m sprinter, where I had the honor of representing my country at multiple Junior European Championships.

The sport taught me discipline, focus, and the value of peak performance.

However, a serious injury ended my running career, leading me to explore cycling and overall fitness.

This shift opened my eyes to the broader world of health optimization.

My ultimate goal is to live to 100 while maintaining strong cognitive and physical abilities.

Longevity, to me, is about thriving, not just surviving—living each year with energy and purpose.

I love collecting data, tracking progress, and seeing improvements reflected in numbers.

This passion fuels my drive to stay fit, resilient, and focused on building a long, active, and fulfilling life.

Key Health Metrics

Measurements: Garmin Connect (Chest Strap + Garmin Fenix 7x), VO2 Ramp Tests (Spiriometric)

VO2 Max: 68 mL/(kg·min) - highest

Average sleep score: (GARMIN) 89

Average Resting HR: 39

Average HRV: 136

Exercise Protocols

Cycling Protocol

Monday (Session 1): 2x12 minutes at 80–85% HRmax with 6 minutes rest.‍

Tuesday (Session 2): 60 minutes at 60–70% HRmax or Rest.‍

Wednesday (Session 3): 5x3 minutes at 90–95% HRmax with 3 minutes rest.‍

Thursday (Session 4): 60 minutes at 60–70% HRmax or Rest.‍

Friday (Session 5): 3x8 minutes at 85–90% HRmax with 5 minutes rest.‍

Saturday (Session 6): 4x30 seconds anaerobic sprints with 4 minutes rest.‍

Sunday: Rest day.

Strength Training

Frequency: 3x per week

Focus on compound lifts and functional movements to complement endurance training.

Daily Activity

Walking: Averages around 14,000 steps per day.

My Day-to-Day Activities

-Always wake up at around 6:00, followed by 1l of water with electrolytes

-Supplements on empty stomach

-Breakfast after 1-2h, no caffeine

-Last meal 2h before bed

-Bluelight blockers

-Sleep enhancing supplements 45min prior to sleep

Supplements Stack

1. Magnesium Citrate: Natural Factors, Magnesium Citrate, 150 mg, 90 Capsules. See here.

2. Magnesium Bisglycinate: Thorne, Magnesium Bisglycinate, 187 g (6.5 oz.). See here.

3. Zinc Bisglycinate: Now Foods, Zinc Bisglycinate, 120 Veggie Caps. See here.

4. Iodine: Now Foods, Kelp, 150 mcg, 200 Tablets. See here.

5. Curcumin: Doctor's Best, Curcumin with Curcumin C3 Complex and BioPerine, 1000 mg, 120 Veggie Caps. See here.

6. Astaxanthin: Now Foods, Astaxanthin, 4 mg, 60 Veggie Caps. See here.

7. Omega-3 Fatty Acids: California Gold Nutrition, Omega-3 Premium Fish Oil, 100 Fish Gelatin Softgels. See here.

8. Multivitamin: Garden of Life, Vitamin Code, Men's Multivitamin, 120 Veggie Caps. See here.

9. Vitamin D3/K2: Sports Research, Vitamin D3 + K2, 5000 IU/100 mcg, 60 Softgels. See here.

10. Berberine: Thorne Research, Berberine-500, 500 mg, 60 Capsules. See here.

11. Taurine: Now Foods, Taurine, 1000 mg, 100 Veggie Caps. See here.

12. Creatine Monohydrate: California Gold Nutrition Sport, Creatine Monohydrate, Unflavored, 1 lb (454 g). See here.

Daily Nutrition Plan

Breakfast: Greek yogurt with fruits and psyllium husk and chia seeds

Lunch: Cottage Cheese, seed crackers, chicken breast, fruits

Snacks: Walnuts, Macadamia Nuts, Dates, Fruits 

Dinner: Lean Beef, Vegetables, Fruit

Hydration: 3L of water baseline, 1L extra for every 1h of activity

Key Takeaways and Advice

Improving VO2 max and overall health requires a balanced and sustainable approach.

While Zone 2 training is valuable for building aerobic capacity, it doesn’t need to dominate your program.

Including just one or two high-intensity sessions per week is often enough to stimulate significant progress without overwhelming your system.

Periodization is another critical element: for example, cycling through two harder weeks followed by one easier week allows your body to recover and adapt effectively. 

However, my most important principle is this: no session, no matter how hard, should compromise the quality of your entire training week!

The focus should always be on accumulating as much high-quality training as possible over time.

Longevity in training comes from balancing intensity with recovery, ensuring consistent progress without risking burnout or injury.