186 kg
The earliest weight in this Apple Health history. This is where the recorded transformation begins.
MY JOURNEY
More than weight loss.
At 186 kg, the first challenge was changing my body. What followed was bigger: changing my habits, building endurance and raising the standard I expect from myself every day.
VO₂ max: 29.37
An early recorded aerobic-fitness baseline. At this point the journey was still much more about changing the body than testing endurance.
Structure became part of the process
Fasting became part of my routine. For long periods I ate once every 24 hours, while keeping my regular food choices very simple and consistent.
Endurance became the next challenge
Running joined cycling and hiking as serious endurance work. Repeated 10 km runs started becoming routine rather than something exceptional.
78 kg
108 kg below my first recorded weight — a reduction of 58.1% from where the record started.
VO₂ max: 53.96
The strongest recorded aerobic-fitness point in this snapshot, reached during one of the most consistent running periods of the journey.
WHAT CHANGED
The scale changed first. The performance markers followed.
Body weight
186 → 78 kg
VO₂ max
29.37 → 53.96
Resting heart rate trend
~74 → ~46 bpm
HRV trend
~35 → ~48 ms
HOW I TRAIN
I need the work to feel like work.
Walking is not my training.
I know many people value walking and get a lot from it. Personally, I find it boring and too passive for what I want from a workout. I want to feel my heart working, test my endurance and have a clear sense that I pushed myself.
That is why my serious endurance work became running, cycling and hiking. Strength training is part of the routine too, although many gym sessions were never recorded on the Watch.
RUNRepeated 10 km work became routine
RIDE4,631 recorded km
HIKEDistance, terrain and sustained effort
LIFTPart of the routine, heavily under-recorded
FOOD & FASTING
The routine outside training mattered too.
From 2023 onward, fasting and simple food rules became part of how I kept structure. The approach changed as my body changed; today, after the weight loss, I use a six-hour eating window instead of the more extreme patterns I used earlier.
2023FASTING BECAME ROUTINE
24HLONG PERIODS BETWEEN MEALS
48HLONGEST ONE-OFF FAST
6HCURRENT EATING WINDOW
Protein first.
Eggs and chicken are the base of how I normally eat. On regular days I do not eat carbs, sugar, bread, sweets or fried food. Fruit is also out, apart from green apples.
Club sandwich.
Two or three times a week I have a club sandwich. That is my honest exception — the only regular time I eat carbs, bread and fried food.
Green apples came back.
I went years without eating fruit. In recent months I brought green apples back into the routine, and they are the only fruit I eat.
Almost 50 km on the bike after 48 hours without food.
It happened once and remains one of the more unusual moments in the journey. I include it because it happened — not because I treat it as something other people should copy.
This section documents my own history and choices. It is not nutrition, fasting or exercise advice.