I use a personalized HIIT regime, where an oxygen gas analyzer helps me to find out, which HIIT is best for me
Low intensity running (lactate below 1,5 OR dfa a1>0,75), on a fasted state or in hot environment
Exercise
several times per week
High volume low intensity training is optimal for improving mitochondrial volume (via PGC-1a), fat oxidation and aerobic threshold (LT1)
Telmisartan 80mg
Drugs
1 per day
To prevent hypertension, insulin resistance, atherosclerosis and hard exercise-induced heart scarring. Also good for more type 1a muscle fiber reprogramming (via PPAR delta)
HMB
Supplements
1g before, and 2g after HIIT
Improves exercise-induced vo2max gains
Methylfolate 1mg
Supplements
1 per day
For MTHFR and homocysteine reduction
Magnesium citrate 400mg
Supplements
1 per day
Whey protein
Supplements
after exercise
Improves exercise related adaptations
SIS nitrate shot
Supplements
2h before important race
Improves running economy prior to race
Sodium bicarbonate
Supplements
Before HIIT and race events
Improves buffering capacities
Beta alanine
Supplements
6g per day, monthly course
Improves buffering capacities
Citrulline
Supplements
6g per day
Improves NO production better than arginine
Fisetin
Supplements
1 course per year (3g on day 1, 2, 30 and 31)
Senolytic against aging
Sauna
Lifestyle
4-7 times per week
Improves vo2max via blood volume, lowers dementia and CVD risk
