186 kg
The earliest recorded weight in my Apple Health history — the starting point of the transformation.
MY JOURNEY
More than weight loss.
At 186 kg, the first challenge was changing my body. What followed was bigger: changing my habits, my fitness and the standard I expect from myself every day.
VO₂ max: 29.37
My early recorded aerobic-fitness baseline.
Fasting became part of the routine
I moved into structured eating windows and, for long periods, ate once every 24 hours. The most extreme single experiment was 48 hours without food, during which I still completed almost 50 km of cycling before eating.
Endurance became part of my identity
Running became a major part of my endurance work alongside cycling and hiking, with repeated 10 km runs becoming normal rather than exceptional.
78 kg
108 kg below my first recorded weight — a total reduction of 58.1%.
VO₂ max: 53.96
My highest recorded VO₂ max so far, reached during one of the strongest running periods of my journey.
TRAINING PHILOSOPHY
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 easy for what I want from a workout. I like feeling my heart work, testing my endurance and getting close to the edge of what I can sustain.
That is why the serious endurance side of my journey became running, cycling and hiking. Those are the activities that hold my attention and make me feel that I actually trained.
RUNRepeated 10 km work became routine
RIDE4,631 recorded km
HIKEDistance, terrain and sustained effort
LIFTPart of the routine, heavily under-recorded
FOOD & FASTING
Structure mattered as much as training.
From 2023 onward, I used fasting and simple food rules to create a routine I could repeat. 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 it 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.
Body weight
186 → 78 kg
Resting heart rate trend
~74 → ~46 bpm
Walking heart rate trend
~108 → ~79 bpm
HRV trend
~35 → ~48 ms