I have decided to see what impact more consistent running can have in conjunction with my new protocol. Sure I would like to pinpoint what actually does the trick, and by doing many things at the same time, it is all a bit muddy on those matters. But, now it is all about the result, less about what specifically does it. I have got focus on many aspect of the health that can be attended to without anything but just consistent effort in training and meditation.
One of the most important things are the Heart Rate Variability (HRV), which is the measure of the variation in time between each heartbeat, controlled by the autonomic nervous system. A higher HRV generally indicates better cardiovascular fitness, stress resilience, and a well-balanced nervous system, while a low HRV can signal stress, fatigue, or potential health issues. Tracking HRV can help assess recovery, emotional well-being, and even predict illness before symptoms appear. My objective is to get it steady above 60 in average over the past 28 days.
Another very important parameter is stress levels. I keep an eye on it every day, all day, to make sure I do not increase stress levels too high. Stress is a natural response to challenges, but chronic stress can disrupt nearly every system in the body—weakening immunity, impairing sleep, raising blood pressure, and increasing the risk of anxiety, depression, and heart disease. It’s important to monitor and manage stress because its effects are often silent but cumulative, influencing long-term health and overall quality of life. Recognizing early signs of stress can help prevent burnout and support better physical and mental resilience.
On that note sleep is obviously important, and I try to keep my sleeping hours consistent. Go to sleep about 8.30 PM and up about 5.30 AM. Sleep is a critical pillar of health—essential for physical recovery, immune function, brain performance, and emotional balance. Poor sleep affects memory, decision-making, metabolism, and increases the risk of chronic diseases like diabetes and heart conditions. Consistently getting enough quality sleep is one of the most effective ways to boost overall well-being and longevity. It has not always been like this, but after moving to the country side, we follow the sun basically.
Resting heart rate is something else I take great pride in. A good resting heart rate (RHR) for most adults is typically between 60 and 100 beats per minute, with athletes or very fit individuals often falling closer to 40–60 bpm. A lower RHR generally indicates more efficient heart function and better cardiovascular fitness, while a higher RHR may suggest stress, illness, or lower fitness levels. Tracking RHR over time can help spot changes in health, fitness progress, or early signs of overtraining or illness.
These numbers are associated with another interesting parameter. Vo2 Max. VO₂ max (maximum oxygen uptake) is a measure of how efficiently your body uses oxygen during intense exercise—essentially your aerobic fitness level. It reflects the capacity of your heart, lungs, and muscles to deliver and use oxygen, and is a strong predictor of endurance performance and overall cardiovascular health.
For a healthy individual, VO₂ max varies by age, sex, and fitness level:
- Average for women (age 40–60): 27–35 ml/kg/min
- Average for men (age 40–60): 35–45 ml/kg/min
- Elite endurance athletes: 60–85+ ml/kg/min
Higher VO₂ max values indicate better cardiovascular efficiency and lower risk of chronic disease. Regular aerobic training (like running, cycling, or swimming) can improve it over time.
Final aspect of physical health is obviously weight. I was borderline obese 3 years ago, with average weight between 102-105 kg, and has been so for the past 25 years leading up to the changes. Now the weight, being on a ketovore diet, seems to have settled at about 82-84 kg. I am not interested in losing further, but if I can increase muscle mass, then I would be happy. My target is no lower than 80 kg.
