Excellent summary of Attia's teaching. Nice work. MAF 180 is also an excellent approximation of Attia's Zone 2. Fyi, Zone 3 on Polar HR monitor is Attia's and San Millan's Zone 2. Keep hitting it and you'll be in Elite within a year or so. The fact that you're bothering with this in your 20s suggests that you'll be just fine if you keep on this path.
You have quickly become one of my fav new content creators. I would love a deep dive on your planning / executing / mindset to take on the Johnson diet and 75 hard at the same time. Considering doing something similar starting on Oct 1st.
Thanks so much! I really want to set up some sort of community where I can better connect and chat with everyone. Maybe discord or x. Next 3 videos will most likely be: 1. 75 days on Bryan Johnson’s diet (basically an overview of what I learned from the experience) 2. What I’ve learned from wearing a continuous glucose monitor 3. 75 hard review (might not do this, I think it’s a little overplayed) Thanks for all the support on the channel. Means a ton.
Thank you so much for putting in the time to research and experiment on yourself and then sharing your journey so openly here with everyone! So helpful!!!
Very interesting video Andrew. I managed to increase mine from 55 to 65 and RHR from mid 60s to mid 40s according to Garmin. This with 5-7 hours of cycling per week consistently for a year. 1-2 hours at or above threshold. I find it easier to get a high volume of cardio with cycling as compared to running, although I try to incorporate some running. I do still believe that strength training is equally important to cardio.
Alot of people are saying they are surprised with the results but in my personal experience losing a huge amount of weight in such a short time like you have can massively decrease performance and endurance. However since you are newer to the lifestyle assume it hasnt been very noticeable because of "newbie gains" it probably wasn't apparent until pushing high intensity. Continuing to incorporate high intensity training and making sure you dont have some crazy rebound after 75 hard your body will overtime start to adapt overtime. Alot of people see getting in shape as a 1 step process but in reality it more Lose weight eith exercise. Alow your body to fully adapt to mew weight (can take a long time depending how long You were out of shape) and then you can really start to push performance
Thanks for the comment! Makes a lotta sense. I’m planning to change the diet up (increase protein mainly). Changing my training routine as well to focus more on strength while maintaining a consistent level of cardio.
Thank you for a good and informative video! Best of luck in improving your VO2 max. Seems like you have an unstressed and practical attitude about it. Guess some people’s VO2 max respond better than others to exercise, so wouldn’t get discouraged if results are slow, you’re doing it right. It would also have been interesting to know how your lifestyle has been in your previous life and years to get an understanding why your VO2 max is in the 13th percentile
Interestingly, according to my Apple Watch, my VO2 max has been dropping since I started on Bryan Johnson’s diet 😅 maybe it’s prolonged caloric restriction?
Quite surprised with your results. What do your paces typically look like when you’re in zone 2? Really enjoying the channel so far, rooting for you to make it!
Thanks Robert! My zone 2 trail running pace is usually around 9:30 min/mile. When I do zone 2 on treadmill I go at 3.5 mph incline 15 and that keeps me in zone 2 pretty consistently.
George Burns on his 100th birthday speech with typical martini and cigar in hand got up to the podium and told the audience, "If I knew I was going to live this long, I would have taken better care of myself."
Hi, where did you find the database to compare your VO2Max vs the population group? Its easy to find poor vs elite etc, but I would also like to benchmark my score vs my peers as a %
That's a fairly low VO2max you got measured. Have you compared it with a wearable? My Garmin estimates me at 55 mL/kg/min. When I got mine measured in a lab a year ago it was 59 mL/kg/min.
Yeah, it’s definitely lower than I expected. My Apple Watch estimates my VO2 max is 37.2 mL/kg/min. Interestingly, the Apple Watch estimate has been dropping since I started on Bryan’s diet.
I think they’re usually between $70-200. Just depends on what all you have done :) I got metabolic testing done, so that was a little more extensive. It involves a total of 6 tests. I think a straight up VO2 max test should be a lot more affordable.
ปีที่แล้ว
What was the VO2 max that your apple watch predicted?
I’m shocked that your VO2 ranked so poorly. I know once you get that high intensity in there your numbers should shoot up. You got this 💪🏽
Great and Uber clear information. You’re a good kid, keep up the hard work.
Thanks, will do!
I also am really surprised at your results. Goodness, what must the VO2 of us be, that are not training like you? Your teaching is incredibly clear.
Love love love love love your videos ❤❤
That's why measurements are so important... great video
Definitely! Gives me a clear goal to work towards.
Andrew , you are doing amazing job! Its so encouraging & useful . One of the best contents , keep it up !
Excellent summary of Attia's teaching. Nice work. MAF 180 is also an excellent approximation of Attia's Zone 2. Fyi, Zone 3 on Polar HR monitor is Attia's and San Millan's Zone 2.
Keep hitting it and you'll be in Elite within a year or so. The fact that you're bothering with this in your 20s suggests that you'll be just fine if you keep on this path.
Same with zone 3 on whoop. Do you have a Polar H10? I'm thinking of picking one up :)
@@Project.Andrewyes I have the H10. I wear it for most of my workouts. I mostly row and hike. Not a runner.
🥺 Only way to go is up 😅
You have quickly become one of my fav new content creators. I would love a deep dive on your planning / executing / mindset to take on the Johnson diet and 75 hard at the same time. Considering doing something similar starting on Oct 1st.
Thanks so much! I really want to set up some sort of community where I can better connect and chat with everyone. Maybe discord or x.
Next 3 videos will most likely be:
1. 75 days on Bryan Johnson’s diet (basically an overview of what I learned from the experience)
2. What I’ve learned from wearing a continuous glucose monitor
3. 75 hard review (might not do this, I think it’s a little overplayed)
Thanks for all the support on the channel. Means a ton.
Great update, I’m sure there is a lot more to come!
Got 13 long form videos in some stage of production! Really can’t wait to share some of the things coming up.
Thank you so much for putting in the time to research and experiment on yourself and then sharing your journey so openly here with everyone! So helpful!!!
Very interesting video Andrew. I managed to increase mine from 55 to 65 and RHR from mid 60s to mid 40s according to Garmin. This with 5-7 hours of cycling per week consistently for a year. 1-2 hours at or above threshold. I find it easier to get a high volume of cardio with cycling as compared to running, although I try to incorporate some running. I do still believe that strength training is equally important to cardio.
your videos is the best!! Success
Thanks so much! I really appreciate the kind words and all the love on the channel.
This is exactly what I was trying to learn more about!
Thanks Cameron! Miss you bro!
Great video, thanks! New sub here 😄
Alot of people are saying they are surprised with the results but in my personal experience losing a huge amount of weight in such a short time like you have can massively decrease performance and endurance. However since you are newer to the lifestyle assume it hasnt been very noticeable because of "newbie gains" it probably wasn't apparent until pushing high intensity. Continuing to incorporate high intensity training and making sure you dont have some crazy rebound after 75 hard your body will overtime start to adapt overtime. Alot of people see getting in shape as a 1 step process but in reality it more Lose weight eith exercise. Alow your body to fully adapt to mew weight (can take a long time depending how long You were out of shape) and then you can really start to push performance
Thanks for the comment! Makes a lotta sense.
I’m planning to change the diet up (increase protein mainly). Changing my training routine as well to focus more on strength while maintaining a consistent level of cardio.
Thank you for a good and informative video!
Best of luck in improving your VO2 max. Seems like you have an unstressed and practical attitude about it.
Guess some people’s VO2 max respond better than others to exercise, so wouldn’t get discouraged if results are slow, you’re doing it right.
It would also have been interesting to know how your lifestyle has been in your previous life and years to get an understanding why your VO2 max is in the 13th percentile
Interestingly, according to my Apple Watch, my VO2 max has been dropping since I started on Bryan Johnson’s diet 😅 maybe it’s prolonged caloric restriction?
You should consider trying a Cooper test and seeing how that compares as well.
Hey andrew, could you make a video all about your workout, exercises, sets, reps, cardio, etc...
For sure! Working on my exact exercise plan right now. Really excited to share soon.
@@Project.Andrew really excited to watch it! Also, great work man, keep it up!!
Curious to see if you can raise it up
Quite surprised with your results. What do your paces typically look like when you’re in zone 2? Really enjoying the channel so far, rooting for you to make it!
Thanks Robert! My zone 2 trail running pace is usually around 9:30 min/mile.
When I do zone 2 on treadmill I go at 3.5 mph incline 15 and that keeps me in zone 2 pretty consistently.
George Burns on his 100th birthday speech with typical martini and cigar in hand got up to the podium and told the audience, "If I knew I was going to live this long, I would have taken better care of myself."
great video!
Thanks so much!
Hi, where did you find the database to compare your VO2Max vs the population group? Its easy to find poor vs elite etc, but I would also like to benchmark my score vs my peers as a %
What are you using to alert you when you get out of zone 2 on your apple watch?
hey Andrew,
would you say you energy levels gerneally increased during the day despite cutting that much weight?
I feel pretty energized for the most part :)
Hard to believe your vo2 max is so low. Scared to get mine checked given you have been doing cardio 5 days per week
Yeah it surprised me as well
Not good for you that your VO2 max is so poor but it's good for us because it means you have so much to improve and test for everyone else to learn.
That's a fairly low VO2max you got measured. Have you compared it with a wearable? My Garmin estimates me at 55 mL/kg/min. When I got mine measured in a lab a year ago it was 59 mL/kg/min.
Yeah, it’s definitely lower than I expected. My Apple Watch estimates my VO2 max is 37.2 mL/kg/min. Interestingly, the Apple Watch estimate has been dropping since I started on Bryan’s diet.
What does a test like those costs? Thank you
I think they’re usually between $70-200. Just depends on what all you have done :) I got metabolic testing done, so that was a little more extensive. It involves a total of 6 tests. I think a straight up VO2 max test should be a lot more affordable.
What was the VO2 max that your apple watch predicted?
37.2 mL/kg/min
Yea do a detailed look at your training. I bet my VO2 max sucks.
I was surprised at how bad mine is lol 😂 hoping the machine was broken or something lol
Was this test done before or after you did this 75 hard challenge?
I'm just getting over a flu I need to get back into walking daily. @@Project.Andrew
Mine is only 30 per Apple Watch and I eat healthy and excerise. Don’t worry too much about it.
Yeah mine is 37 on the apple watch. Going to see if I can improve it by training at high intensity.