"Seeing my heart health improve in real-time was the motivation I needed. More than just numbers, I feel stronger, more energized, and more capable in every aspect of my life."
Title: Chief Product and Strategy Officer
Manny’s Journey
For years, I’ve been telling myself that my health could wait. I was pouring everything I had into building a company, working long hours and constantly pushing myself to perform. Exercise and nutrition were never a priority. I’d squeeze in a workout here and there, but I wasn’t consistent.
Eventually, my lifestyle caught up with me. I felt sluggish, tired and burned out. It wasn’t just about all the weight I had gained.
It was the way I felt in my own body.
In December of 2023, I had a wake-up moment. I had just finished reading Outlive by Dr. Peter Attia, and it completely transformed my mindset. It wasn’t really about living longer, at least for me.
It was about making sure I had the energy, strength, and resilience to live well, for as long as possible. That book really changed how I think about healthspan vs. lifespan.
I realized that if I didn’t start making changes now, I was headed towards a future where I wouldn’t be able to do many of the things I wanted to do. That same week, I received my first CardioFlux Score.
My CardioFlux Score was 55. That, combined with my resting heart rate being too high and my VO2 max being too low, convinced me that I need to improve my cardiovascular health.
Manny’s Journey, Summarized.
Start | End | Change | |
|---|---|---|---|
Weight | 254.0 | 212.8 | -41.2 (-16%) |
V02 Max | 38.0 | 42.2 | +4.2 (+10%) |
Resting HR | 75 | 59 | -16 (-21%) |
Score | 55 | 70 | 15 (+27%) |
Manny’s Protocol
A comprehensive approach to heart health that combined weight training, cardio, daily movement, and nutrition
- Started with 2x weekly 20-minute Zone 2 sessions (i.e. heart rate at 60-70% of max)
- Increased to 4x weekly 30-minute sessions across 9 weeks
- Incorporated strategic Zone 5 intervals to improve peak cardiac performance
- Implemented modest caloric restriction for sustainable fat loss: daily deficit of 200 calories
- Eliminated inflammatory triggers: alcohol and dairy products
- Supported recovery with targeted supplements: Vitamin D, K2, Magnesium, Fish Oil, Creatine, and Amino Acids
- Began with a baseline step count of 7,500 steps per day
- Gradually increased to 10,500+ steps per day with scheduled walking breaks
- Tracked and celebrated consistent movement milestones
- Adopted a Push-Pull-Legs split across 6 weekly sessions
- Completed 50-minute workouts that incorporate 5-7 targeted exercises
- Performed 2-3 sets of 6-10 reps for optimal muscle stimulation
My personal learnings
CardioFlux gave me a clear, direct way to track the improvement in my heart health over time.
Sustainable habits - built day by day - led to big results.
Improving my heart health has transformed how I feel and show up in life.
