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Thank you for your kind comment! It really means a lot. I appreciate the support, and I hope you stick around for more! 🙌🙏

I appreciate the time you took to watch the video and thank you.

I appreciate the time you took to watch the video and thank you.

Thank you so much for your awesome comment! 🙌 It really means a lot. I’m glad you enjoyed the video, and I appreciate the support! Hopefully, more people will find it over time. Cheers, bro! ❤🔥

I apologies for my late reply. I'm not in a good position to share any advise as I wasn't running much at that age. That said, I did a lot a road cycling then and the heart rates you mentioned sounds just about right. I remember when I was cycling at 150bpm when I was in my teens, it wasn't the most comfortable but I could still talk with mates that I rode with. I hope this helps.

I apologies for my late reply. So happy to hear that you went from 9+ min/km down to 7+ min/km. Just keep trusting the process and I'm certain you will get even faster. Thank you for watching the video and I appreciate the support, and I hope you stick around for more video!

You're most welcome and I appreciate you taking the time to watch it. Cheers!

You're most welcome and thank you for watching. Cheers!

In my first year of building up mileage, I ran mostly in zone 2 as a base before I started to add in intervals, but keeping the time and mileage of my intervals to below 20% of my total training. The intervals I did were anywhere from 4 x 4 mins @ VO2max to 40 mins @ tempo intensity. I would be hesitant to recommend an exact amount of intervals because it depends on how your body responds to them. They are very useful but once it get a bit too much, it is very to get injured and I dealt with my fair share of injuries. What I would suggest is do as much high intensity work as you can without getting burnt out or injured and do all the rest in zone 2. If you don't like high intensity, zone 2 running still has amazing benefits. Hope it helps.

@@JusmanRErun Being consistent for 2 years is admirable. I've tried, stopped, and gone back to square one for so many times. As I age (43), I think running slower might be a good approach. Thanks for being an inspiration.

@@Andrew-Seedootree You're most welcome.

You're most welcome. Thanks for watching. Cheers!

Thanks for watching :)

You understood exactly what I was trying to communicate by sharing this video. Thank you and enjoy the festivities of this week.

Haven't tested my creatinine yet but I agree that fibre is more important for LDL, which is why I aim for over 30gm daily. My point wasn't that eggs lowers LDL but rather that eggs have little effect in raising it.

I totally agree :)

If someone is watching you, it is definitely not me. Thanks for watching the video anyway :)

I'm not really sure what a One Punch Man is.

@@JusmanRErun I think that it's a Bruce Lee compliment.

Thank you

Never thought of that, perhaps I should get some hens too :)

That's really me at almost 47 :)

Yeah, it was an oversight but I had no intention of making a video on my egg consumption when I started but when I tested after 1 year, I realised that my results were worth sharing albeit being somewhat anecdotal as it is only my results and everyone can have slightly different outcome. Nonetheless, thanks for watching.

There are many options, for example cycling, running, swimming, skiing or rowing. However, I personally think running is the cheapest, easiest and most accessible of all. Plus, it is a weight and impact bearing cardio exercise that also benefits bone health.

Thank you for watching.

It's awesome that you are seeing such great results and I know what you mean by feeling great with closer to 10% body fat. Also, thank you for watching.

Thank you

Thank you

Thank you

I really appreciate that you watched it and commented. Thank you and I will keep it coming.

Thank you for watching and for sharing your views. Truly appreciate it.

Thank you so much for watching.

Firstly, thank you for watching and awesome that you started running. I am guessing that your ankle hurts because the muscles, tendons and ligaments there have not adapted to running. As you accumulate more mileage, they will strengthen and pain will subside. Just be careful not to accumulate mileage too quickly or the strain may turn into an injury. What I would do is to slow your runs down into your zone 2 intensity. At a lower intensity, less stress is put on your body and your can safely accumulate more mileage. That should strengthen your feet and ankles day by day. Here are links to 2 videos about zone 2 that could be of value to you: 1. ruclips.net/video/ZIgDGc8fCP0/видео.html 2. ruclips.net/video/z9jTKKDfKTw/видео.html

@ thanks

Firstly, thank you for watching and awesome that you started running. I am guessing that your feet and ankles hurt because the muscles, tendons and ligaments there have not adapted to running. As you accumulate more mileage, they will strengthen and pain will subside. Just be careful not to accumulate mileage too quickly or the strain may turn into an injury. Also, considering that you just started running and you are running your 5k in 25-27 minutes, I am guessing that you are pushing quite hard during your runs. What I would do is to slow your runs down into your zone 2 intensity. At a lower intensity, less stress is put on your body and your can safely accumulate more mileage. That should strengthen your feet and ankles day by day. Here are links to 2 videos about zone 2 that could be of value to you: 1. ruclips.net/video/ZIgDGc8fCP0/видео.html 2. ruclips.net/video/z9jTKKDfKTw/видео.html

Thank you so much for your kind words and for watching.

Exactly, doing both is best and I hope the day wouldn't come where I would have to choose one over the other as both offer so much benefits. Cheers!

Thanks for watching and for your comment. All the best bro!

Thanks for watching and yes, with patience, I am sure you will soon start being able to run all the way without your HR spiking. As for your question, I would say that if the main purpose of that run is to exercise in zone 2, I would run as slow (perhaps even slower than 7:00 min/km) as needed to stay within zone 2 HR and walk the uphills. It isn't as effective to run faster only to keep stoping to bring your HR down. Running slower and stopping less would probably be better. Hope this helps.

Thank you so much for your kind words. I truly appreciate it. It is such comments that nudges me to keep going and to continually offer value through the videos I share to viewers such as yourself. God bless and have a great day mate.

In thinking that the keto diet is the best way to fat loss.

Thanks, but I don't agree with you. Maybe it's not the most sustainable lifestyle but I think a low carb diet would be suitable for people with inflammation in the body that comes with extra weight. Let's not forget what was this diet created for. Weight loss is a side effect of becoming healthier from this diet.

This diet is only suitable for athletes like you, it requires a lot of training and workout to build and maintain dense healthy mitochondria in the muscle, which is not the lifestyle of most people.

@@gogoasainfuriata762 I totally agree with you in that regard especially for people with inflammation and perhaps also epilepsy, diabetes and cancer. The point I was trying to make was that working towards stimulating healthier and more efficient mitochondria is a very healthy way to lose fast, and it is also very effective.

@@yan5524 I agreed with you that a fair bit of work in training is required and I was just pointing out that building and maintaining dense healthy mitochondria is also a very effective way to lose fat, which could be healthier than just focusing on using the keto diet without any regard for one's mitochondria health.

Thank you for watching :).

Thank you so much for watching.

I am incredibly happy to hear that. Thank you for watching and all the best for your marathon on Sunday.

Thank you for watching. Yeah, 60% to 70% is more like Zone 1 recovery.

I actually started this channel as a platform to share everything I do to stay looking and feeling younger than I am. Thank you for watching the video.

Let me know how it goes

@@JusmanRErun great news. Zero snoring sound. But how to know sleep apnea improving/cured ?

@@xkrizalx I'm incredibly happy to hear that your snoring has reduced. As for sleep apnea, I would usually wake up slightly when I stop breathing so I was aware of it. After I started mouth taping, I realised that I no longer woke up for that reason. Also, my sleep quality improved

@@JusmanRErun maybe i need to do again my sleep study/test

Thank you for watching and I should have a new video hopefully before the end of next week.

Thank you for doing so. Much appreciated.

I doubt it.