Uploaded March 2025 | Updated September 2026, 2 weeks ago
▬▬▬▬▬▬▬▬▬▬👇DISCOUNTS/AFFILIATES*!👇▬▬▬▬▬▬▬▬▬▬
🔴 Levels CGM app best offer $$$ (USA only!)*: levels.link/QS
🔴 Eight sleep best $$$ (€) discount*: eight-sleep.ioym.net/TheQuantifiedScientist + add code “TQS” for full discount
🔴 Whoop Strap 4.0*: join.whoop.com/QuantifiedScientist
(best $$$ off any new WHOOP membership)
🔴 Runna best offer affiliate link!*: web.runna.com/redeem?code=QUANT (yay, they got back to me!)
🔴 Oura Ring Link: I recommend you search for a discount on reddit with the "Refer-A-Friend" program! If you can’t find one: ouraring.sjv.io/Oura4 * (affiliate link that supports the channel, but doesn't have a discount)
🔴 Anything on Amazon*: geni.us/thequantifiedscientist
🔴 BULK*: Best Nutrition in Germany: tidd.ly/3Ka33FN
☝️Affiliate* (paid) links. Supports the channel, doesn't cost you any more!☝️
Support the channel by becoming a member🙏:
youtube.com/channel/UChNWxrTlmh4IRSevon1X93g/join
🟢 Instagram: instagram.com/quantified_scientist
🟡 Strava: strava.com/athletes/5206985
🟠 Shorts: youtube.com/@smartwatchshorts
🔵 Newsletter: robterhorst.com
🟡 Twitter: @QuantifiedRob
* Affiliate (paid) links support the channel by earning me a commission on any sale, and it doesn't cost you any more! My opinions are completely my own, and this content is not sponsored.
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Austrian Institute for Sports Medicine: http://sportmedizin.or.at/unsere-untersuchungen.html
Subscribe: youtube.com/@TheQuantifiedScientist?sub_confirmation=1
Video edited by Alex: https://linktr.ee/allexb
📸My Gear* (paid links, supports the channel and doesn’t cost you any more)📸
Camera body (main): geni.us/SonyA6600_body
Camera lens (main): geni.us/SigmaContemporary
Camera (B-roll 1): geni.us/Sony_ZVE1
Camera (B-roll 2): geni.us/CanonEosM50MarkII and geni.us/Sony_ZVE10
Light: geni.us/Godox_VL150
Softbox: geni.us/NiceFotoSoftbox
Light stand: geni.us/WalimexLightstand
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
#eightsleep #levels #levelsapp #garmin #whoop #oura #runna
Reference devices:
ZMax + Dreamento: biorxiv.org/content/10.1101/2023.08.18.553744v1 & github.com/dreamento/dreamento
Polar H10: pubmed.ncbi.nlm.nih.gov/31004219
🔴 Polar H10: geni.us/hnXc
Timestamps:
00:00 What to Track and Improve
02:57 Goal 1 Muscle Mass & Body Fat - Scale, Levels App, Protein
08:24 Goal 2 Energy Levels - CGM + Levels App
11:22 Goal 3 VO2 Max - Master Analyzer + Calibre Biometrics
14:34 Goal 4 Sleep Improvements - Oura, Whoop, Eight Sleep
19:17 Bonus Goal - Dating & Hinge
22:49 Goal 5 Running - Runna App + Garmin
28:43 Conclusions
I don’t know about you, but there are a few things about my health and sports abilities I want to improve in 2025. And because I’ve been testing health and sports devices on this channel for several years, I am in the fortunate position that I own hundreds of health and sports devices, and I have access to different sports and health apps. In this video I’ll use smartwatches and smart rings, glucose monitors, VO2 Max analyzers, heart rate straps, smart scales and even a smart bed, to set up a personal system for reaching MY health and sports goals in 2025. And hopefully you can take out whatever parts are useful for your personal situation. I believe that in order to have the best chance of achieving your goals, it is important to be systematic about our approach. I will try to do this by using watered down versions of SMART goals in this video. The acronym SMART is often defined as goals being Specific, Measurable, Achievable, Relevant and Timebound, and I will use some aspects of this definition in my approach.
First of all, I want to maintain or increase my VO2 max. I did over 10 VO2 max measurements during the summer with my VO2 Master Analyzer, and my VO2 Max was always between 60 and 63. I want to stay in this range, or even better improve it, but staying within that range would count as achieving my goal. Second, I want to gain some muscle. I’ve always struggled gaining weight, and specifically gaining muscle, so this year I want to crack that problem. Third, I want to take better care of my nutrition, and specifically I want to try and keep my energy levels more stable, especially at work. I’ve had some moments where my energy peaks and crashes, and I’ve been trying to figure out why. Fourth, I want to get up a bit earlier, but still sleep enough. I usually get up at like 7:15, but with my workouts in the morning that usually means I get to work a bit later than I’d like, and that means I usually work until quite late. I’d like to shift that by about 45 minutes and get up at 6:30. Which in summer has the extra benefit of being able to work out when it is still quite cool. And as a 5th and final goal, I also want to run a half-marathon for the first time this year.
▬▬▬▬▬▬▬▬▬▬👇DISCOUNTS/AFFILIATES*!👇▬▬▬▬▬▬▬▬▬▬
🔴 Levels CGM app best offer $$$ (USA only!)*: levels.link/QS
🔴 Eight sleep best $$$ (€) discount*: eight-sleep.ioym.net/TheQuantifiedScientist + add code “TQS” for full discount
🔴 Whoop Strap 4.0*: join.whoop.com/QuantifiedScientist
(best $$$ off any new WHOOP membership)
🔴 Runna best offer affiliate link!*: web.runna.com/redeem?code=QUANT (yay, they got back to me!)
🔴 Oura Ring Link: I recommend you search for a discount on reddit with the "Refer-A-Friend" program! If you can’t find one: ouraring.sjv.io/Oura4 * (affiliate link that supports the channel, but doesn't have a discount)
🔴 Anything on Amazon*: geni.us/thequantifiedscientist
🔴 BULK*: Best Nutrition in Germany: tidd.ly/3Ka33FN
☝️Affiliate* (paid) links. Supports the channel, doesn't cost you any more!☝️
Support the channel by becoming a member🙏:
youtube.com/channel/UChNWxrTlmh4IRSevon1X93g/join
🟢 Instagram: instagram.com/quantified_scientist
🟡 Strava: strava.com/athletes/5206985
🟠 Shorts: youtube.com/@smartwatchshorts
🔵 Newsletter: robterhorst.com
🟡 Twitter: @QuantifiedRob
* Affiliate (paid) links support the channel by earning me a commission on any sale, and it doesn't cost you any more! My opinions are completely my own, and this content is not sponsored.
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Austrian Institute for Sports Medicine: http://sportmedizin.or.at/unsere-untersuchungen.html
Subscribe: youtube.com/@TheQuantifiedScientist?sub_confirmation=1
Video edited by Alex: https://linktr.ee/allexb
📸My Gear* (paid links, supports the channel and doesn’t cost you any more)📸
Camera body (main): geni.us/SonyA6600_body
Camera lens (main): geni.us/SigmaContemporary
Camera (B-roll 1): geni.us/Sony_ZVE1
Camera (B-roll 2): geni.us/CanonEosM50MarkII and geni.us/Sony_ZVE10
Light: geni.us/Godox_VL150
Softbox: geni.us/NiceFotoSoftbox
Light stand: geni.us/WalimexLightstand
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
#eightsleep #levels #levelsapp #garmin #whoop #oura #runna
Reference devices:
ZMax + Dreamento: biorxiv.org/content/10.1101/2023.08.18.553744v1 & github.com/dreamento/dreamento
Polar H10: pubmed.ncbi.nlm.nih.gov/31004219
🔴 Polar H10: geni.us/hnXc
Timestamps:
00:00 What to Track and Improve
02:57 Goal 1 Muscle Mass & Body Fat - Scale, Levels App, Protein
08:24 Goal 2 Energy Levels - CGM + Levels App
11:22 Goal 3 VO2 Max - Master Analyzer + Calibre Biometrics
14:34 Goal 4 Sleep Improvements - Oura, Whoop, Eight Sleep
19:17 Bonus Goal - Dating & Hinge
22:49 Goal 5 Running - Runna App + Garmin
28:43 Conclusions
I don’t know about you, but there are a few things about my health and sports abilities I want to improve in 2025. And because I’ve been testing health and sports devices on this channel for several years, I am in the fortunate position that I own hundreds of health and sports devices, and I have access to different sports and health apps. In this video I’ll use smartwatches and smart rings, glucose monitors, VO2 Max analyzers, heart rate straps, smart scales and even a smart bed, to set up a personal system for reaching MY health and sports goals in 2025. And hopefully you can take out whatever parts are useful for your personal situation. I believe that in order to have the best chance of achieving your goals, it is important to be systematic about our approach. I will try to do this by using watered down versions of SMART goals in this video. The acronym SMART is often defined as goals being Specific, Measurable, Achievable, Relevant and Timebound, and I will use some aspects of this definition in my approach.
First of all, I want to maintain or increase my VO2 max. I did over 10 VO2 max measurements during the summer with my VO2 Master Analyzer, and my VO2 Max was always between 60 and 63. I want to stay in this range, or even better improve it, but staying within that range would count as achieving my goal. Second, I want to gain some muscle. I’ve always struggled gaining weight, and specifically gaining muscle, so this year I want to crack that problem. Third, I want to take better care of my nutrition, and specifically I want to try and keep my energy levels more stable, especially at work. I’ve had some moments where my energy peaks and crashes, and I’ve been trying to figure out why. Fourth, I want to get up a bit earlier, but still sleep enough. I usually get up at like 7:15, but with my workouts in the morning that usually means I get to work a bit later than I’d like, and that means I usually work until quite late. I’d like to shift that by about 45 minutes and get up at 6:30. Which in summer has the extra benefit of being able to work out when it is still quite cool. And as a 5th and final goal, I also want to run a half-marathon for the first time this year.
