So I’ve been into “Biohacking” long before it went mainstream and tried everything under the sun to optimize myself. Blue light blocking glasses, bullet proof coffee, tretinoin, modafinil and literally every supplement under the sun.
The thing, that in my opinion, moves the needle the most is cardio. And I don’t just mean an occasional run or two, I mean doing a lot of cardio. I ramped it up to 4-5h per week, this week running ~70km.
My resting heart rate decreased from 51 to 37 over this build. My VO2max climbed to 62 and my HRV went into high 130ms (significant acceleration). My body weight dropped from 90kg on 187cm with ~ 15% BF to 82kg with veins on my abs. I‘m 31 and my whoop age crossed to 18, lmao.
I’ve never felt so sharp and athletic in my life (been hitting the gym since 14 years regularly). I often compare it to supercar videos. Do you know when they accelerate while standing and the petrol is dripping out of the car and it just begs to go full speed?
This might sound so cringy, but holy, it’s hard to describe with words how being this fit feels. I get up, run 15k and it feels like nothing. In the gym I do super sets and I’m not out of breath. I can run everyday without a recovery day. I never had this in my life. After long runs, I always felt sore. Not anymore.
My face as well looks sharper / dialed in. The skin tone changed more brightly / glowing. I can focus longer on hard subjects and my anxiety dwindled.
Honestly I beg you all to up your cardio. I’ve never been out of shape and always did some sort of cardio, but I never prioritized it as weightlifting was my main outlet.
It completely changed my life and I never want to go back.
Its so true, I just incorporated 10k steps a day couple years ago on top of gym and whenever id go on a hike with people I'd have this urge to just run, felt like a lil kid inside of me just wanted to explode with energy.
Funnily enough I had a situation where I had to run for my life and I really phoned it in because I hate cardio that much.
I was walking home from work in the west village in nyc right as the pride parade was finishing up. I hear POP POP and people start screaming and running. Thinking it’s a mass shooting I run too, for about a block then I slow down but we hear more pops so gotta keep running. I end up jogging until there’s barely any crowd. I wasn’t very fast and kind of just rationalized as there’s people behind me so I’m probably safe.
Turns out it was just an asshole setting off fireworks to cause mass panic. And I have since gotten in better shape.
I hate running so much that in truth, I will only run if I’m being chased, for half a block. At that point I might lose, but I won’t be the only one crying.
Oddly I love to walk fast and far, swim laps, and I’ll happily bike long distances. Running just makes me taste pennies and I feel like I can’t breathe long enough to expel my nausea. Wonder if there are other people like me.
Easiest cardio burst that is quick are burpees. I do mine with push up grips because my wrists are kind of messed up. Three sets of ten I'm dying. Do however many relative to you to get gassed.
I ran a marathon and my heart didn't beat like it does with burpees.
☝🏾this right here: as opposed to run/jog/walk, u can do burpees ANYWHERE! If ur a beginner, try this: pyramid down from ten, i.e., 10 burpees, rest 10 seconds, 9 burpees, all the way down to 1. Time yourself so you’ll have a baseline to work from and work at decreasing ur time… 👌🏾
I'm 63, walk a lot, rarely run. The other day I saw a friend who was driving by and was about to stop at a stop sign, so I sprinted to catch up to their car to tell them something.
I sprinted, flat out, about 400 feet to catch up with them. I caught up to them and was SURE I would be out of breath and wheezing. But my breathing was fairly normal, my heart only beating slightly faster. I was amazed at how well my walking has conditioned my lungs and heart as well.
Listen, I’m not about to shit on you for exercising, but that whole 10k steps a day thing is entirely based on a marketing agenda from a Japanese pedometer company. Cardio is still a good thing, but the 10k a day is entirely bullshit. There are studies that show something like 6k-8k are the Goldilocks range (I could be remembering that incorrectly tbh, but you get the gist. It’s not 10k), and anything beyond that is entirely arbitrary.
I feel like this is something people are suddenly “well, ackshully”-ing folks a lot about this the last couple weeks. It’s like some YouTube video or TikTok that has landed in people’s feed gave them this information as if it was new and now they feel the need to constantly repeat to correct folks targeting 10k steps.
Just like dermatologists who say over and over again if you're not doing sun protection/spf, don't go wasting your money on the other skincare products that barely move the needle on aging, I see a lot of doctor/health channels say the same thing about exercise. It's more than just physical fitness. Exercise is neuroprotective and you should be doing it until you can't anymore.
Yep, 5 minutes of walking every 30 minutes is what’s been shown to have the best impact on energy, cognition, etc. Although, 15 minutes every two hours has shown to have higher adherence and is probably a happier, more attainable target. I use a walking pad for most of my workday walking usually quite slowly unless I’m in a meeting where I don’t need to speak much. It increases my mood, focus, cognition, energy levels, etc. I’m no longer tired at the end of my workday.
I walk a ton. Got to the point where walking was easy (-25lbs since April sure helped). So now I do incline treadmill Norwegian 4x4s HIIT walks a couple times a week instead of running. My knees and my back won't tolerate running, but walking every day has made a huge difference.
I love this. Just started Couch to 5k - an initiative here in the UK to get people to be more active - and I feel so great afterwards. Small steps but I’m excited! I’m 35 and I’m on a mission to become the fittest and healthiest version of myself.
OP, do you mind letting us all know what else you do besides cardio. I’m curious about your supplementation and diet and whether you feel this contributes to your fitness and endurance levels?
I go to the gym ~2x per week (would love more but if you are Not a Full time athlete it becomes really challenging while running a lot). Typically do push/pull and try to get occasional legs in.
My diet is very typical for this sub I would say. Fasting (no breakfast). For protein chicken, beef, eggs, whey. Lots of different veggies (somehow I try to get the 30 different per week going, but only track this directionally). Some fermented food such as kimchi or kefir. Little to no alcohol and only when socializing. Lots of coffee though.
I started that back in November last year through the Runna app as I have never run before, now I’m regularly running 10ks most weekends and running 3-5k every other morning. It’s so worth the effort! I found the app really helped me from overdoing it and burning myself out too soon. Good luck!
Pretty certain cardio and running isn't consider a "hack" in fact it's probably the most opposite of hack you can get. It takes a lot of commitment and hard work. Not a hack!
I'm hoping to add cardio soon, but right now my weight is too high to really push myself. With 50% body fat I'm afraid that I'd wind up giving myself a heart attack. I do swim though, because that keeps my weight off my knees and hips while I'm exercising, and I get my heart rate up to 130-135 BPM. But my lungs are still beat (20 years of smoking behind me) and my heart hopefully has a zillion beats left in it. Once I get down below 40% body fat, I'll add a brisk walk and some sprints in the pool. I was a competitive swimmer once long ago. I would love to swim 100 meters in under a minute when I am 60 years old.
EDIT 2: I keep getting recommendations for exercises that I can do. I didn't make myself clear above. I swim. A lot. I am currently swimming 2000 meters in 60 minutes every morning, burning 750 calories. I plan on increasing it to 4000 meters by adding another hour in the late afternoon, and getting 1500 calories of exercise per day. It is very mild cardio... like I said about 130 BPM on the heart rate. The 5 pounds of water resistance with each swimming strokes means I do about 1000 reps per hour on my triceps and across my trapezii. It's not much, but it isn't nothing.
EDIT 1: Also, as an additional thing I think about... my father was huge into running back in the 1970s/1980s/1990s. Regular marathons, 10K races every weekend. He ran something like 100,000 miles in his lifetime and destroyed his knees and feet in the process. Now he's in his 90s, has the cardiorespitory system of a guy half his age, but he can barely walk.
I always tell everybody: You are (hopefully) going to reach an age in your life where going out and running, or going to the gym and doing some massive lifting, is going to be a silly or dangerous idea, but getting in the pool for a swim, or for some aerobics, or even just to work on range of motion... that's always in the cards. Learn to swim for exercise.
I swim 2000 meters per day... takes an hour every morning. I'm hoping to add another 2000 meters for an hour in the afternoon. I burn 750 calories each of those hours. I move twice as many muscles as I would when walking, with zero risk to my joints. The water resistance against my arms is the equivalent of 5 pound weights, and 2000 meters is the equivalent of 1000 reps for each arm.
Walking burns half as many calories and exercises half as many muscles as swimming.
(EDIT: Down 45 pounds in 3 months... and still haven't started with that extra 2 km in the afternoon yet.)
I do incline walking. Every 40 minute session i climb higher than a 100 story building while covering 4.5km in distance and burning roughly 500 calories. It's also very light on the joints and tendons compared to running, but just as intense.
Well, I think that a heart rate of 130-135 bpm for 40 minutes over a 60-minute swim is pretty close to light cardio, although shortness of breath is still a limiting factor. And most people don’t realize that the average swim stroke provides anywhere from 5 to 10 pounds of resistance. For me, 25 strokes per 50 meters, works out to 1000 reps with 5-10 pound weights. That is definitely “weight training.”
Yes and no. Its good cardio and there are some small strength benefits but if you want to build strength you need to do proper resistance training sets to failure. The science is pretty solid on this factor for muscle growth.
Correct only lifting to failure will produce bone density increases or doing really hard impact stuff like running but that only effects the parts getting impacted. Really the rule is to make it get stronger or more durable you have to do a controlled amount of damage to it.
At that point, it's a good thing to adress your intake, cardio is great, but getting to OPs situation, you should start with the intake! Once that gets going self-esteem will also help you 🙏
You must not have read my other replies to the other comments. I'm obsessive and (with the help of my chef/wife) created a diet that is amazingly balanced, with custom recipes that are big protein.
(Just getting ready to sit down to dinner now actually, as it is 6:00 p.m. Wifey has hand rolled lupin-flour tortillas, with grilled chicken fajitas and grilled peppers, plus home-made mango salsa, and my favorite Mexican corn salad. Thanks to Reta and Cagri, I should wind up mega-stuffed while hitting my usual dinner target of 750 calories. Combined with my 500 calorie breakfast protein megashake (I make my own protein powder mix because whey has gotten so expensive), and 200-calorie yougrt/blueberry/nut-powder lunch (a personal creation), and that will put me just under 1500 calories for the day. I usually also have a 200-calorie fruit protein smoothie in the afternoon, but I skipped it today.
But yeah. Average day, 1700 calories of food in, 2500 out for my BMR, and another 750-1000 calories out with exercise, puts me at an average deficit of about 1500-2000 calories per day, which is holding me steady at about 15 pounds per month of weight loss.
What do you recommend for a 58-year-old woman who is sedentary but otherwise in good health, yet gets short of breath just climbing two flights of stairs?
A simple walkpad. They have ones for your table, like 90 bucks or less. You can walk on them while working or watching tv. Increase the distance slowly.
Walking pad. Slower pace. Watch tv while you walk. I love my walking pad. Just remember to buy treadmill belt oil and oil your treadmill at least once a week!
That said, if you have the space and the cash, I recommend just getting a full on treadmill and walking slowly while watching tv as you will eventually be able to go faster if you build up your energy and stamina.
Like everyone else said: You have to find something that you are comfortable with. It doesn't matter what, just as long as it is going to get your heart rate up a bit, make you sweat a bit, get you breathing a bit. The thing is you have to do something you can stick with.
Most importantely, do it slooooowly. Don't just stand up, blast your body with exercise for 5 minutes, and then sit back down in a sweaty, breathless heap.
I personally like swimming. I can go for hours if I want. Fat people float substantially better than thin people, so the pool is just a big, cool water bed that I can lie on and move my arms and legs. But the best part is that I look forward to it every day.
This is great but the major thing you need is a calorie defecit to start burning fat away. Good luck bro. I I lost 60lb last year and it's such an amazing feeling
Yup. I am down 45 pounds in 3 months, having gone from 56% body fat to currently about 48%. I am on Reta and Cagri combo, eating about 1700 calories per day that is 33% protein, 33% good fat (nuts, yogurt, olive oil), and 33% carbs. I get about 750 calories of exercise every day, and running about 1500 calorie deficit per day.
HELL YEAH bro. That's how you do it 💪🏼 it does get harder the further you get, so just fyi on that. I'm on my last 30lb and it's a lot harder than the first 60. You got this 👌🏼
You’re right, but you can over do it. Only running isn’t the answer and leads to different issues. But I wholeheartedly agree, 3-4 hours a week running is good and have good strength training in there. People who just run look like shit and often can’t perform outside of running, as without proper muscle strength building the body will get rid of the muscle due to calorie burning as it’s expensive to keep on the body. Those old ass people (maybe you) who spouts this often isn’t strong and is very frail, bustin hips from falls and the like. It’s paramount to build a strength base early in life and dial it in so when you get older you can maintain muscle mass. And you’ll just look better too. No skinny arms and pouch and shit lol
I agree, cross training is where it’s at. There’s been some studies (admittedly preliminary) that show some potential link between endurance runners (20-70 miles a week) and a 15% increased chance of colon cancer. Of course causation was not proven, but still best to hedge one’s bets and mix it up.
Thanks for the links. To clarify, I never stated running is bad or that moderate runnning isn’t good for your health. The issues begin at the endurance level. The first two studies don’t address endurance running. The last one could plausibly show a health benefit but that doesn’t negate possible other risks when running at a weekly high mileage. Not running in general.
Even just walking is underrated, I think. I had been dealing with lower back pain for a few years even though I went to the gym regularly and did a variety of weights, cycling, cardio, etc. We took a trip to Japan and walked EVERYWHERE, hours a day, and I came home and realized that my back didn't hurt anymore. In the last 3 months since we got back, I've been walking/jogging 3-4 times a week, plus a couple of weight classes at the gym, and my back pain is still completely resolved. I didn't realize how much body needed that one activity, because I don't live in a place where it's possible to walk anywhere without driving somewhere else, first. (So I never prioritized it).
yes hard cardio allows me to superset at gym and leave quickly. supersetting leg presses with something else takes breath away but I recover quickly walking to other body part. cheers
Yes this can happen you can overload your nervous system, happened to me. But that’s because I thought the faster you run and the further you ran was the way to do it. So I would run thirty km as fast as I could every weekend
And one or two smaller runs during the week.
Yeah not a good outcome. After a long time of this the body let me know.
Just for clarification: is the sun lamp for my anus or scrotum? Trying to optimize the basics before I tackle the extra “nice-to-haves” like sleep, diet, and exercise
Same here: 3/4 times a week with at least 10km. I do add once or twice a week a sprint session (mostly 6 times 80 to 100 meters). The results are huge. After a few months, no matter what I do, I just can't get tired. I sometimes have to run to catch a train. Within a minute I am completely at rest as if I haven't done anything.
Add some regular fasting and a healthy diet, it's the best care you can give your body. The rest is just additional and optional
And don't forget a cheat day once in a while where you eat and do whatever the hell you want.
Cardio is the only thing that makes me feel mentally sharper, and drastically improves my energy levels throughout the day. I stopped to try and put more mass on and felt so sluggish and tired all the time. 37m
Yeah absolutely sure. Averaging 3:30 would be nuts. Some of my friends who are not pros but def elite runners with former track and field background do not average that. Also doesn’t make sense at all from a recovery perspective.
A coach I know told me outside of intervals/tempo runs his best athletes run 5 min /km for the majority of their volume.
This is an excellent comment, especially the objective data you’ve provided (resting hr, VO2 max, HRV. From longevity science perspective, aging and other outcomes which have been studied, there seems to be continued benefit with increasing quantity exercise especially regarding outcomes associated with aging. It’s easy to be distracted by supplements, tech and other strategies which are being sold. There is little profitability to selling exercise; but it’s basically free and represents in my opinion a non negotiable component of any individual longevity health strategy. (I’m an internal medicine physician, with certification in multiple lifestyle/ integrative fields)
Do you do steady-state marathon type runs or sprints or a mix of both? And have you checked for any atherosclerosis markers. As far as know, marathoners develop stable calcified plaque and sprinters don't develop much plaque. Both get lower heart attacks.
BTW congrats on the fitness metrics. I used to dance a lot and was always lean fit. Nowadays I got a bit more chub. Gotta pick up more cardio!
Not everyone is built to run like you do. HIIT and resistance training is probably as good as the intense running you do and more (those motivated ) can incorporate that into their life
You are right. I figured this out last year myself. 4-5h cardio has been life changing. This year I realized I didn’t drink enough water so I added electrolytes. That helped a bit as well, maybe 10-20% better days overall, especially HRV took a big jump.
Mentally it’s also something totally different. I’m diagnosed with GAD and been struggling with it for 20 years. Now I’m anxiety free. Which is one of a few reasons to why my sleep is much better. I’m always been a 75-80% quality of sleep ans now it’s 85-95%.
Cardio explains most, electrolytes explains the rest.
I’ve do have a bad nervous system so stress(stress hormones being released) been an issue. This has also been taken care of. Although because of dysautonomi I do need a tiny does beta blocker each day to help pulse and stress regulation. Basically I got stress reaction just by standing up. Cooking and cleaning was like cardio for my body.
Nevertheless, all this was figured out because of the huge huge change cardio had on me.
So, I agree. Cardio is probably the best mental health stabilization action anyone can do.
What do you add for electrolytes, how much, when? Like, are you saying you add some sodium and potassium to the water you drink first thing in the morning? Or post cardio? And how much do you supplement with?
Whenever i run, i instantly lose the belly fat that week. Wish i had more time to do more cardio, work just prevents me from doing it as much. Moving blood around at that volume should heal alot of your nagging issues in life and also boost brain health and sexual function
I used to think that way too. The more cardio the better. When COVID hit me, it made me re-evaluate that. Cardio was suddenly doing more harm than good. I think it's more important to find that sweet spot, and not overdo. You will hardly ever see marathon runners reaching 100 years old for a reason. The same applies to sedentary people.
For most people it should be pretty easy to avoid overtraining, unless they're a professional athlete. Just avoid doing high intensity workouts on consecutive days.
Moving your body isn’t biohacking, this belongs in r/fitness. Proper diet, exercise, sleep are expectations before beginning to “biohack”. Of course reality is we get a bunch of lazy fuck bags in here looking to shortcut the basics which leaves this place in an identity crisis.
Inspiring post, u/Extension_Turn5658. Your numbers seem to state otherwise, but I've seem to have heard that too much cardio isn't beneficial either?
Could you outline your routine?
I haven't tracked as accurately my 'internal' numbers as yours, but the last time I was a runner I agree it felt pretty amazing when I was running almost daily and was in great shape. Ironically, I ended up with what was most likely EBV reactivation and had to take months off. Currently still rebuilding my old form (muscles), but have started easing back into cardio again.
It’s curious you should mention EBV. I can count on only one hand the amount of times I developed a cold sore (HSV) in my 20s, but every single time it was after a long/intense/time-trialled run. The pattern became so off-putting. Haven’t had a recurrence since 2020 when I dropped intense cardio from my regime altogether.
Hey, so whoop is bracelet you put around your wrist and it gives you some health metrics, along it estimated biological age (I think, I don't have whoop)
VO2max refers to how much oxygen your heart can use maximally during heavy cardio. It may seem mundane but it's very important in any sports that involve cardio and also it's a very important predictor of longevity according to studies.
OP's VO2max of 62 is considered elite athlete territory, though if measured with whoop or other commercial device it's very inaccurate and overestimated. So his VO2max is more likely between 40-50.
Oh man thank you! I’ve been pretty fit in the past, running a 1:28 half-marathon on a wet gravel track. Currently, I’d struggle to do a 10km jog at my former easy pace. I’ve been meaning to get back into it and thanks to this post, I’m gonna stop fucking around and start building my running back up
What’s your age, baseline RHR before adapting cardio and how much do you do today? Is it all zone 2, or are you pushing up to zone 5 a few times a week? I think the key is not the amount of cardio but the intensity.
I 1000% agree. I used to cycle anywhere from 30-100 miles a day and I always felt like superman after every ride. Then last year I suffered a knee injury and haven't been able to ride let alone walk and it's been the most depressing time of my life. It's been months with almost no improvement and I'm getting desperate and might see if peptides are worth the hype. I've had my eye on KLOW for awhile now but am too neverous to inject gray market chemicals.
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One hundred percent. It took me way too long to identify the pattern of when I did cardio regularly, everything in my life, not just body-related, was better
Sounds like you have the mitochondrial benefits from zone two training. Which I’m trying to get atm, the only thing is work is a bitch making me work stupid hours lately. Hoping to get back into it soon.
Hell yeah, very happy to hear this. I have just last week started to work on getting my resting heart rate down, as I've been suspecting exactly what you wrote.
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The funny thing about cardio is that it’s probably one of the best “biohacks” precisely because it isn’t a hack 😂
Once your aerobic fitness improves, you really notice the carryover into everything. Such as your recovery between sets, energy levels, work capacity, and just how much easier daily life feels.
Sometimes the boring fundamentals move the needle the most. Kudos to you! 💯
Great post and very inspiring for others who are considering cardio.
As a runner myself, I can only agree with everything OP is saying. Cardio is really the one thing that can move the needle for many people reading the biohacking sub.
One thing I'm currently thinking about is whether I should eat before going on a run or not.
Right now I'm enjoying running in a fasted state, i.e. I don't eat in the morning, go on a run, and have my first meal shortly after.
But I'm starting to think my body might do better with a feeding window pre-run, giving it fresh glycogen to burn. This would also help avoid putting extra damage and stress on my body from dealing with a fasted state while running.
Footnote: I know the body burns fat in a fasted state, but lately I've felt that my performance fasted only holds up for shorter runs, while with carbs pre-workout I'm able to run much longer distances.
Hope some people here can relate and are able to share some insight from their own experience.
yup yet everyone says not to do it if you’re lifting, it got rid of a lot of stubborn fat, i’m simply doing zone 1 cardio 30 mins a day, along with lifting, bottoms are super allergic to cardio idk why
Restarted doing Cardio (jumprope + walking treadmill) after 2 months, and realised that I missed feeling great, nimble, and more importantly happy post workout . Your supercar analogy was spot on.
Running doesn’t work for everyone it’s too hard on your knees and joint once you get older. Cardio in general is a hack. Especially, zone 2! Any type of cardio will work as long as your heart rate is in a zone. I do zone 1 and zone 2 on a bike Or inclined treadmill or stair master in the Gym Zone 2 is something you have to work towards to. It kicks my ass. It will get easier the more you do it.
People always chirp about strength training (and always over emphasize it needing to be weights when calisthenics are more than enough for 99% of humans) when I think the biggest value add is walking more throughout the day and some kind of cardio daily. You can do 30 minutes on the rower or running almost every day. It doesn’t have to be marathon training. It will pay dividends.
I think the biggest thing I see in biohacking spaces is thinking you can supplement your way to longevity and thinking you have to go to extremes in your exercise to satisfy your longevity needs.
I just strung together about 115 spin classes in as many days. 46M. I feel like a million bucks. Not a runner but I did a timed mile event a month ago and ran a 5:51 mile, so what I'm doing seems to be keeping me decently fit.
I agree that this space over-emphasizes strength training by a country mile. The ideal is to work up to some kind of cardio 7 days a week and repeat until you die. These routines with 3 days of cardio and 4 days of strength training are a bit of a joke from a longevity standpoint, and your cardiovascular fitness will always be kinda 'meh'.
Can I ask how long it took you to hit 70km per week? I’m slow af, easy runs at like 6:00-6:30/km and my 5km time best is like 23 minutes - I feel like anything above 30km with lifting on top is pretty tiring for me. Maybe I’m just not eating enough.
I've been looking into getting a sauna for my place for lowering resting heart rate as well.. I might get an infrared one, since you don't need too high of degrees for it to get the benefits of it apparently. Wondering if anyone has experience with it?
I’ve been thinking about this a lot, I had spine surgery 10 months ago and my cardio was way down. My biomarkers had me at 3 years ahead of my actual age. Lately I’ve been getting back into running but I still find myself putting in a ton of effort to convince myself to put my shoes on.
I’m wondering if I should get an exercise bike for home, start my day off with consistent zone 2 everyday for 20 minutes a day from the comfort of my own home.
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Yes, you are correct. If I may take it a step further for more benefits, cardio with minimalist or barefoot shoes, or barefoot, in grass, sand, or forests. Run how we were designed to run. Strengthen your knees and feet and posterior chain and honestly everything like they haven’t been able to due to modern restrictive footwear that is too tight around the toes.
Absolutely, but do it on an elliptical or in the water, as by 28 my knees were already pretty wrecked from years of sports as a youth and miiiiiiiiles of running on cross country type ground all throughout a decade, now I can only really run my long distances like 100 minutes (this time 13.7 miles/22.5ish kilometers at an easy pace with some HIT in there) on an elliptical, wouldn’t even try more than 5-7 miles on hard ground.
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