DoctoriumGP
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James Harrison

Derby, United Kingdom

Your Complete Health Intelligence Dashboard

15 Years
Younger Metabolic Age
23.7kg
Total Weight Loss (14 Months)
130/77
Blood Pressure (Optimal)

Executive Summary

Your Complete Health Transformation

34
Metabolic Age

Chronological Age: 49 | Metabolic Age: 34 | 15 Years Younger

"Elite metabolic health achieved through sustained aerobic fitness, optimal nutrition, and lifestyle optimisation"

Current (6 Feb 2026)

Weight 76.3kg
Body Fat 17.2%
Muscle Mass 60.1kg
Visceral Fat 7
BMI 22.8

Previous (Starting Point)

Weight 100kg
Body Fat 28.5%
Muscle Mass 60kg
Visceral Fat 12
BMI 30.7

Major Achievements

📉
-77%
Triglycerides
From Dangerous to Optimal
💚
-35%
Cholesterol
Major CV Risk Reduction
🎯
130/77
Blood Pressure
Optimal Range

Body Composition

Tanita Professional Scan - 6 February 2026

Key Metrics

76.3kg
Weight
Optimal
17.2%
Body Fat
Optimal
60.1kg
Muscle Mass
Good
7
Visceral Fat
Good
22.80
BMI
Healthy
34
Metabolic Age
Elite
1,812
BMR (kcal/day)
Good
57.0%
Body Water
Optimal
3.2kg
Bone Mass
Good
Physique Rating: 5 - Standard Build
Your body composition indicates a standard, healthy build with balanced muscle and fat distribution.

Segmental Muscle Mass Analysis

Body Segment Muscle Mass Rating
Trunk 32.6kg Average
Left Arm 3.7kg Average
Right Arm 3.9kg Average
Left Leg 9.8kg Below Average
Right Leg 10.1kg Below Average

Segmental Fat Distribution

Body Segment Fat % Fat Mass Rating
Trunk 17.3% 7.2kg Low
Left Arm 15.6% 0.7kg Below Average
Right Arm 14.7% 0.7kg Below Average
Left Leg 18.6% 2.4kg Below Average
Right Leg 16.9% 2.2kg Below Average

Scan History (8 Measurements)

Date Weight Muscle Mass Body Fat %
06/02/2026 76.3kg 60.10kg 17.20%
02/02/2026 76.4kg 59.00kg 18.70%
30/01/2026 77.5kg 60.30kg 18.20%
20/01/2026 76.4kg 58.50kg 19.40%
21/12/2025 76.5kg 59.00kg 18.80%
03/12/2025 75.7kg 57.90kg 19.50%
07/01/2026 77.1kg 59.30kg 19.00%
06/02/2026 (earlier) 77.5kg 60.10kg 18.40%

Data Visualizations

Key Health Metrics & Trends

Blood Test Transformation (Dec 2024 → Sep 2025)

Total Cholesterol
7.72 → 4.99 mmol/L (-35%)
Triglycerides
4.57 → 1.07 mmol/L (-77%)
LDL Cholesterol
4.5 → 2.8 mmol/L
HDL Cholesterol
1.2 → 1.5 mmol/L (+25%)
HbA1c
5.7% → 5.3%

14-Month Weight Loss Journey

Starting Weight
100.0kg
6 Months
~89kg
12 Months
~81kg
Current (14 Months)
76.3kg
Total Weight Loss: 23.7kg (52.2 lbs)
Average rate: 1.7kg per month | BMI reduced from 30.7 (Obese) to 22.8 (Healthy)

Blood Pressure Transformation

152/102
December 2024
Stage 2 Hypertension
130/77
September 2025
Optimal Range
Cardiovascular Risk Reduction: ~60%
Achieved through weight loss, exercise, nutrition optimization, and lifestyle modifications. No medication required.

Body Fat % Trend (Last 8 Scans)

03/12/2025
19.5%
07/01/2026
19.0%
20/01/2026
19.4%
30/01/2026
18.2%
02/02/2026
18.7%
06/02/2026
17.2%
Body Fat Reduction: 11.3% → 17.2%
From 28.5% at starting point. Now in optimal athletic range for longevity and metabolic health.

Progress Tracker

Comprehensive Health Journey Timeline

06 December 2024
89kg
Weight
22.5%
Body Fat
65.2%
Muscle %
9/10
Stress
5/10
Sleep
06 January 2026
77.5kg
Weight
18.4%
Body Fat
77.5%
Muscle %
8/10
Stress
6/10
Sleep
Progress: -11.5kg weight, -4.1% body fat, +12.3% muscle percentage. Stress slightly improved, sleep quality improving.
06 February 2026
76.3kg
Weight
17.2%
Body Fat
78.8%
Muscle %
8/10
Stress
6/10
Sleep
Current Status: Optimal Health Achieved
Total transformation: -12.7kg weight from Dec 2024, -5.3% body fat, +13.6% muscle percentage. Metabolic age 15 years younger.

Blood Test Analysis

December 2024 vs September 2025

Comprehensive Blood Panel Comparison

Marker Dec 2024 Sep 2025 Change Status
Total Cholesterol 7.72 mmol/L 4.99 mmol/L -35% Optimal
Triglycerides 4.57 mmol/L 1.07 mmol/L -77% Optimal
HbA1c 5.7% 5.3% Improved Normal
LDL Cholesterol 4.5 mmol/L 2.8 mmol/L -38% Healthy
HDL Cholesterol 1.2 mmol/L 1.5 mmol/L +25% Improved
GGT (Liver) 120 U/L 106 U/L -12% Improving
🩸
DANGEROUS → OPTIMAL
Triglycerides
4.57 → 1.07 mmol/L
❤️
HIGH → OPTIMAL
Total Cholesterol
7.72 → 4.99 mmol/L
📊
PRE-DIABETIC → NORMAL
HbA1c
5.7% → 5.3%
Cardiovascular Risk Reduction: ~60%
Major improvements across all key cardiovascular markers. Triglycerides reduced from dangerous levels to optimal range. Cholesterol profile transformed from high-risk to protective. HbA1c no longer in pre-diabetic range. These changes significantly reduce risk of heart disease, stroke, and metabolic syndrome.
Ongoing Monitoring: GGT (Liver Enzyme)
GGT has improved from 120 to 106 U/L but remains elevated (target <50 U/L). Continue zero alcohol policy, maintain liver-supportive nutrition, and retest in 3 months. Further reduction expected with sustained lifestyle optimization.

Genetic Analysis

Methylation, Nutrient Requirements & Personalized Optimization

What is Methylation?
Methylation is a critical biochemical process that affects DNA repair, detoxification, neurotransmitter production, and ageing. Your genetic variants impact how efficiently these pathways work, requiring targeted nutritional and lifestyle interventions.

Methylation Pathway Analysis (6 Pathways)

1. MTHFR - Impaired Folate Cycle

Status
Reduced Efficiency
Impact
Requires methylated folate forms
❌ AVOID
  • Folic acid supplements
  • Fortified cereals
  • Cheap multivitamins
✓ NEED
  • 5-MTHF (400-800mcg)
  • Dark leafy greens
  • Beef liver
  • Eggs

2. COMT - Slower Dopamine/Oestrogen Clearance

Status
Slower Breakdown
Impact
Caffeine sensitivity, stress response
❌ HURTS
  • >1-2 coffees/day
  • Green tea extract
  • High stress
  • Quercetin supplements
✓ HELPS
  • Magnesium glycinate (400mg)
  • SAMe
  • Limit caffeine to mornings
  • Stress management

3. MAOA - Faster Serotonin/Melatonin Breakdown

Status
Faster Breakdown
Impact
Sleep disruption, mood regulation
❌ WORSE
  • Late eating
  • Low-protein meals
  • Alcohol
  • Blue light after 20:00
✓ HELPS
  • Tryptophan-rich dinner (turkey, salmon, eggs)
  • Vitamin B6 (P5P 25-50mg)
  • Milk kefir
  • Tart cherry juice

4. VDR - Raised Vitamin D Need

Status
Higher Requirements
Impact
Bone health, immunity, inflammation
Optimal Protocol
Target Level: 100-150 nmol/L
Daily Dose: 4,000-5,000 IU D3 + 200mcg K2
Food Sources: Oily fish 2-3x weekly, egg yolks, beef liver, mushrooms

5. NOS3 - Reduced Nitric Oxide Production

Status
Reduced Production
Impact
Blood pressure, circulation, cardiovascular health
✓ BOOSTERS
  • Beetroot juice
  • Rocket
  • Spinach
  • Dark chocolate 85%+
  • Watermelon
  • Garlic
❌ KILLERS
  • Antiseptic mouthwash
  • PPIs (antacids)
  • High-sugar meals
  • Sedentary periods >2hrs

6. Oxidative Stress Susceptibility

Status
Higher Vulnerability
Impact
Cellular ageing, inflammation
✓ ARSENAL
  • NMN (Aeternum)
  • Sulforaphane
  • Astaxanthin 12mg
  • Polyphenols
  • Collagen
❌ ACCELERATORS
  • Seed oils
  • Charred meat
  • Ultra-processed foods
  • Excess alcohol

Genetically-Elevated Nutrient Requirements

Vitamin A
BCMO1 Variant
Need preformed retinol: beef liver, egg yolks, butter
Vitamin B2
Riboflavin
R5P form: 25-50mg daily
Vitamin B12
Methylcobalamin
1,000mcg daily
Vitamin D3
VDR Variant
4,000-5,000 IU + K2
Omega-3
EPA/DHA
2-3g daily from fish/supplements
Magnesium
Glycinate
400mg evening dose

Genetically-Optimised Supplement Stack

☀️ MORNING

  • NMN (Aeternum protocol)
  • Vitamin D3 4,000 IU + K2 200mcg
  • Omega-3 (EPA/DHA 2-3g)
  • B-Complex (activated forms: 5-MTHF, P5P, Methylcobalamin)

🌙 EVENING

  • Magnesium glycinate 400mg
  • IM8 Health
  • Collagen peptides
  • Milk Kefir 400ml

🔬 CONSIDER ADDING

Foods Bad for YOUR Genetics

❌ AVOID THESE BASED ON YOUR GENETIC PROFILE

GlycanAge & Biological Ageing Strategy

What is GlycanAge?
GlycanAge measures biological age through glycan analysis - the sugar molecules attached to antibodies. It's one of the most accurate biomarkers of ageing and inflammation, reflecting how your lifestyle and genetics interact.

Top 5 Actions to Optimize Biological Age

🧘
Reduce Stress
From 9/10 to 5-6/10
🧬
Optimize Methylation
Follow genetic-specific protocols
💓
Boost NO Production
Beetroot, leafy greens, exercise
🛡️
Address Oxidative Stress
NMN, antioxidants, avoid seed oils
😴
Fix 03:00 Wake-Ups
MAOA protocol, evening routine

Nutrition Protocol

Genetically-Optimized Meal Planning

Daily Protein Target: 124-155g (1.6-2.0 g/kg)
Based on your current weight of 76.3kg and muscle maintenance goals. Higher protein supports metabolic health, satiety, and lean mass preservation during fat loss phases.

Weekly Shopping List

Item Quantity Tesco Price Waitrose Price Protein/Serving
Grass-Fed Beef Mince 1kg £8.50 £10.50 52g / 200g serving
Free-Range Eggs 12 eggs £3.20 £4.20 6g / egg
Wild Salmon Fillets 600g £12.00 £14.50 40g / 200g serving
Kefir Full Fat 400ml daily £2.50 £3.20 14g / 400ml
Broccoli 500g £1.20 £1.50 4g / 100g
Spinach 300g £1.50 £1.95 3g / 100g
Avocado 4 units £3.00 £3.80 2g / avocado
Sweet Potatoes 1kg £1.50 £2.00 2g / 200g
Rocket (for NO boost) 200g £1.80 £2.40 -
Beetroot 500g £1.50 £2.00 -
Dark Chocolate 85%+ 100g £2.50 £3.50 -
Olive Oil (Extra Virgin) 500ml £5.00 £7.00 -
£203
Monthly Budget (Tesco)
£2,438
Annual Budget (Tesco)
£256
Monthly Budget (Waitrose)

Genetic-Specific Nutrition Rules

✓ PRIORITIZE
  • 5-MTHF sources: Dark leafy greens, beef liver, eggs (MTHFR)
  • Tryptophan-rich dinners: Turkey, salmon, eggs (MAOA)
  • NO-boosting foods: Beetroot, rocket, spinach (NOS3)
  • Preformed Vitamin A: Beef liver, egg yolks, butter (BCMO1)
  • Omega-3: Wild salmon 2-3x weekly
  • Polyphenols: Dark chocolate 85%+, berries, green tea (moderate)
❌ AVOID/LIMIT
  • Folic acid: Fortified cereals, cheap supplements (MTHFR)
  • Excess caffeine: Max 1-2 coffees, mornings only (COMT)
  • Seed oils: Sunflower, rapeseed, corn (oxidative stress)
  • High-sugar meals: Impairs NO production (NOS3)
  • Charred meats: Increases oxidative stress
  • Alcohol: Zero tolerance for optimal results
Sample Day Meal Plan (145g Protein)
Breakfast (06:30): 3 free-range eggs scrambled with spinach, avocado (24g protein)
Mid-Morning (10:00): 400ml kefir (14g protein)
Lunch (13:00): 200g grass-fed beef mince with broccoli, sweet potato (52g protein)
Afternoon (16:00): 2 boiled eggs, rocket salad (12g protein)
Dinner (19:00): 200g wild salmon with roasted vegetables, beetroot (40g protein)
Evening (21:00): Collagen peptide drink (20g protein)

Exercise Protocol

Weekly Training Plan & Injury Prevention

Weekly Workout Plan

Day Activity Duration Intensity Calories
Monday Cycling 45 minutes Moderate (Zone 2-3) 420 kcal
Tuesday Walking 30 minutes Low (Zone 1-2) 150 kcal
Wednesday Cycling 60 minutes High (Zone 3-4) 580 kcal
Thursday Rest & Recovery - - -
Friday Walking 45 minutes Moderate (Zone 2) 220 kcal
Saturday Cycling 90 minutes Moderate (Zone 2-3) 750 kcal
Sunday Active Recovery Walk 30 minutes Low (Zone 1) 140 kcal
6
Sessions per Week
300 min
Total Weekly Minutes
2,260
Weekly Calories Burned

Injury Prevention PREHAB (Mandatory)

⚠️ CRITICAL: Perform these exercises 3x weekly to prevent injury

Achilles/Calf

  • Eccentric calf raises: 3x15
  • Calf stretches: 3x30s
  • Ankle mobility: 2x10

Knee/Patellar

  • VMO strengthening: 3x12
  • Terminal knee extensions: 3x15
  • Foam roll quads/IT band

Shoulder/Rotator Cuff

  • Band pull-aparts: 3x15
  • External rotations: 3x12
  • Scapular retractions: 3x15

Post-Hernia Exercise Timeline

Weeks 1-4 (Nov-Dec 2025)
Walking only. No resistance training, no cycling. Focus on gentle movement and wound healing.
Weeks 4-8 (Dec 2025-Jan 2026)
Light resistance. Bodyweight exercises, light walking, gentle cycling. No heavy lifting or Valsalva.
Weeks 8-12 (Jan-Feb 2026)
Progressive loading. Gradual increase in cycling intensity and duration. Continue avoiding heavy core work.
Week 12+ (Feb 2026 onwards)
Full training resumed
Cleared for full cycling programme. Continue monitoring for discomfort. Avoid heavy Valsalva maneuvers indefinitely.
⚠️ CRITICAL: No Valsalva Maneuver for 3+ Months
The Valsalva maneuver (holding breath and bearing down) dramatically increases intra-abdominal pressure. Avoid: Heavy lifting, straining on toilet, holding breath during exercise, sit-ups/crunches. This protects the hernia repair site.

Daily Wellness Protocol

Recovery, Stress Management & Longevity Practices

Gym Recovery Protocol (Mon-Fri, 39 minutes)

Step 1: Sauna (10 minutes)
Temperature: 80-90°C
Benefits: Heat shock proteins, cardiovascular conditioning, detoxification
Hydration: Drink 500ml water before entering
Step 2: Steam Room (10 minutes)
Temperature: 40-50°C
Benefits: Respiratory health, skin health, additional heat exposure
Note: Lower temp than sauna but higher humidity
Step 3: Meditation (10 minutes)
Type: Breathwork or mindfulness meditation
Benefits: Stress reduction, vagal tone, mental clarity
Target: Reduce stress from 9/10 to 5-6/10
Step 4: Cold Plunge (4 minutes)
Temperature: 8-12°C
Benefits: Dopamine, norepinephrine, inflammation reduction, metabolic boost
Protocol: Controlled breathing throughout
Step 5: Recovery Shower (5 minutes)
Temperature: Warm
Purpose: Gradual rewarming, relaxation
Total protocol time: 39 minutes

Home Wellness Protocol

Daily Meditation

Duration: 20 minutes minimum
Timing: Flexible (morning or evening)
Focus: Stress reduction, emotional regulation, GlycanAge optimization
Current Stress: 9/10 → Target: 5-6/10

Press-Up Programme

Daily Total: 100 press-ups
Benefits: Upper body strength, metabolic conditioning, functional fitness
Post-hernia note: Cleared after Week 12+

Press-Up Progression Plan

Phase Sets x Reps Total Rest Between Sets
Week 1-2 10 sets of 10 100 60-90 seconds
Week 3-4 8 sets of 12 96 60 seconds
Week 5-6 6 sets of 15 90 45-60 seconds
Week 7+ 5 sets of 20 100 45 seconds

Sleep & Stress Management

Optimization Protocols for Recovery & Longevity

💤 Sleep Profile

Target Bedtime 22:00
Wake Time 05:30
Sleep Duration Target 7.5 hours
Chronotype Night Owl
Current Quality 6/10

😰 Stress Profile

Current Level 9/10
Target Level 5-6/10
Impact on GlycanAge HIGH
Priority CRITICAL
⚠️ KEY ISSUE: 03:00 Wake-Ups (MAOA Genetic Variant)
Your MAOA gene variant causes faster breakdown of serotonin and melatonin, leading to mid-sleep awakenings. This is a genetic issue requiring specific interventions, not just "better sleep hygiene."

Sleep Optimization Protocol

19:00 - Dinner
Tryptophan-rich meal: Turkey, salmon, or eggs (MAOA protocol)
Carbs: Sweet potato or rice to support serotonin conversion
Avoid: Late eating (impairs MAOA pathway)
21:00 - Wind Down
Dim all lights (triggers melatonin production)
Blue light blockers if using screens
Stop stimulating content (news, work emails, social media)
21:30 - Pre-Bed Routine
Warm bath/shower (drop in body temp aids sleep)
Magnesium glycinate 400mg (supports GABA, relaxation)
Kefir 400ml (gut-brain axis, tryptophan)
Optional: Tart cherry juice (natural melatonin)
22:00 - Bedtime
Breathwork: 4-7-8 breathing or box breathing
Room temp: 16-18°C (optimal for sleep)
Darkness: Complete blackout
No screens in bedroom
03:00 - If You Wake
MAOA-Specific Protocol for Night Waking
Don't: Check phone, turn on lights, eat, stress about not sleeping
Do: Deep breathing, progressive muscle relaxation, stay in bed
Consider: Low-dose P5P (Vitamin B6) supplement before bed to slow serotonin breakdown
05:30 - Wake
Morning Light Exposure
Get outside within 30 minutes of waking for 10-15 minutes of sunlight. This anchors circadian rhythm and supports melatonin production at night.

Stress Management Strategy

Daily Practices

  • 20 min meditation (home)
  • 10 min meditation (gym)
  • Breathwork exercises
  • Cold exposure (4 min)
  • Sauna (10 min)

Lifestyle Changes

  • Work boundaries (finish 14:00)
  • Time blocking
  • Delegation (business tasks)
  • Nature walks (weekend)
  • Social connection

Consider

  • Professional support (therapist/coach)
  • HRV monitoring
  • Nurosym/Parasym device
  • Periodic stress audits
Why Stress Reduction is Critical
Chronic stress (9/10) accelerates biological ageing through multiple pathways: elevated cortisol, inflammation, impaired methylation, oxidative stress, and poor sleep. Reducing stress to 5-6/10 is THE highest-leverage intervention for optimizing your GlycanAge and extending healthspan. This is not optional—it's foundational.

Hernia Recovery

Post-Surgical Timeline & Protocols

Procedure Details
Date: 3 November 2025
Procedure: Primary inguinal hernia repair with synthetic patch
Location: Right inguinal region
Current Status: ~3 months post-op (as of 6 Feb 2026)
Recovery Phase: Progressive loading (Week 12+)

Recovery Timeline

Weeks 1-4 (Nov-Dec 2025) - COMPLETE
Phase 1: Healing ✓
Activities: Walking only, no resistance training, no cycling
Pain management: As prescribed
Wound care: Keep clean and dry
Status: Successfully completed
Weeks 4-8 (Dec 2025-Jan 2026) - COMPLETE
Phase 2: Light Activity ✓
Activities: Bodyweight exercises, light walking, gentle cycling
Restrictions: No heavy lifting, no Valsalva maneuver
Monitoring: Watch for pain, swelling, or discomfort
Status: Successfully completed
Weeks 8-12 (Jan-Feb 2026) - COMPLETE
Phase 3: Progressive Loading ✓
Activities: Gradual increase in cycling intensity and duration
Avoided: Heavy core work, maximal efforts
Progress: Excellent body composition improvements during this phase
Status: Successfully completed
Week 12+ (Feb 2026 onwards) - CURRENT
Phase 4: Full Training Resumed
Status: Cleared for full cycling programme
Current plan: 6 sessions/week, 300 minutes total
Ongoing caution: Continue monitoring for discomfort
Permanent restriction: Avoid heavy Valsalva maneuvers indefinitely
⚠️ CRITICAL: Permanent Restrictions
No Valsalva maneuver: Holding breath and bearing down dramatically increases intra-abdominal pressure. This can compromise the repair site even years after surgery.

Avoid permanently:
• Heavy deadlifts or squats with held breath
• Straining on the toilet
• Sit-ups/crunches with breath-holding
• Heavy overhead pressing with Valsalva

Safe alternatives: Controlled breathing during all exercises, lighter loads with proper breathing technique, core exercises that don't involve bearing down (planks, dead bugs, bird dogs).
Recovery Success Indicators
✓ No pain at incision site
✓ Full range of motion
✓ Returned to full cycling programme
✓ No swelling or complications
✓ Body composition continued to improve throughout recovery
✓ Excellent compliance with restrictions and protocols

Recommendations & Next Steps

Roadmap for Continued Optimization

Immediate Priorities (Next 3 Months)

1. Hernia Recovery

  • Continue full training programme
  • Monitor for discomfort
  • Avoid Valsalva permanently
  • Maintain prehab exercises

2. Visceral Fat

  • Current: 7 → Target: <6
  • Continue cycling programme
  • Maintain protein intake
  • Zero alcohol policy

3. Stress Management

  • Current: 9/10 → Target: 5-6/10
  • Daily meditation (30 min total)
  • Professional support
  • Work boundaries

4. Sleep Quality

  • Address 03:00 wake-ups
  • MAOA-specific protocol
  • P5P supplement trial
  • Consistent bedtime routine

5. Prehab Programme

  • 3x weekly minimum
  • Achilles/calf focus
  • Knee/patellar stability
  • Shoulder health

6. GGT Monitoring

  • Retest in 3 months
  • Continue zero alcohol
  • Liver-supportive foods
  • Target: <50 U/L

Medium-Term Goals (3-6 Months)

Goal Current Target Strategy
Visceral Fat 7 <6 Continued aerobic training, nutrition optimization
GGT (Liver) 106 U/L <50 U/L Zero alcohol, liver-supportive nutrition, continued weight management
Lean Mass 60.1kg 60.5-61kg Progressive resistance training, protein 1.8-2.0g/kg, prehab
Stress Level 9/10 5-6/10 Daily meditation, professional support, boundaries, vagal tone work
Sleep Quality 6/10 8/10 MAOA protocol, consistent routine, P5P supplement, sleep hygiene

Long-Term Vision (6-12 Months)

Sustained Cardiovascular Health

  • Maintain blood markers in optimal range
  • Blood pressure 120-130/70-80
  • Annual comprehensive blood panel
  • Continue cycling 5-6x weekly
  • Monitor heart rate variability

Metabolic Age Maintenance

  • Keep metabolic age <40 (currently 34)
  • Annual Tanita scans (4x yearly)
  • Optimize GlycanAge test
  • Continue genetic-specific protocols
  • Stress management as foundation

Injury Prevention

  • Continue prehab 3x weekly
  • Annual biomechanics assessment
  • Progressive loading only
  • Listen to body signals
  • Maintain flexibility work

Performance Enhancement

  • Increase cycling performance metrics
  • Build additional lean mass (+1-2kg)
  • Improve sleep efficiency
  • Optimize HRV scores
  • VO2 Max testing (see below)

VO2 Max Testing

🫁

Coming Soon

VO2 Max testing provides the gold standard measurement of cardiovascular fitness and aerobic capacity. This will quantify your elite metabolic health and provide a baseline for tracking performance improvements.
What is VO2 Max?
Maximum oxygen consumption during intense exercise. Higher VO2 Max = better cardiovascular health, endurance, and longevity. Top predictor of all-cause mortality.

Key Success Factors

Foundation for Continued Success
1. Zero Alcohol: Non-negotiable for optimal liver function, sleep quality, and metabolic health
2. Consistent Exercise: 6 sessions weekly, progressive cycling programme, prehab maintenance
3. High-Protein Nutrition: 1.6-2.0g/kg daily, genetic-specific food choices, meal timing
4. Stress Management: Daily meditation, boundaries, professional support—this is THE priority
5. Sleep Optimization: MAOA-specific protocol, consistent routine, supplement support
6. Genetic Compliance: Methylated B-vitamins, NO-boosting foods, avoid folic acid and seed oils
7. Monitoring: Quarterly Tanita scans, annual blood panels, track HRV and subjective markers