Gabriela

How I got here:
Curiosity turned into credentials.
 Honestly, I didn’t like the options I was given, so I decided to study the system instead. I have a BS in bioengineering and work as a scientist building complex cellular models and assays to support drug discovery, sometimes with a little help from robots. For the past couple of years, I’ve also been leading wellness initiatives in a corporate setting. But this path didn’t start with credentials. It started with struggle. I was dealing with my mental health and I didn’t want my only option to be a growing list of pills. I didn’t want to feel powerless in my own brain or body, so I did what I know how to do best: I learned. I started diving into the brain, physiology, movement, nutrition, and behavior- not just academically, but for me, personally. 🧠 I learned → 💪 I applied → 🔁 I adapted. Then things started to actually shift… my energy, my confidence, how I felt in my body, and just my overall sense of agency. I realized something simple but eye-opening: we’re way more programmable than most of us ever learn growing up. Knowledge is power.
Health is wealth.
And the proof is in how you feel. This page wasn’t just created to be a content channel. It’s where I try to bridge science and real life- sharing experiments, insights, and what I’m figuring out along the way. I believe science shouldn’t feel inaccessible or intimidating. I want to contribute to the conversations that make it relatable and actionable. Science says: you choose. And I want to help you understand your options. My goal is to translate evidence-based science into language your body is already using - so signals become information, and you decide what to do next. Let’s explore what’s possible. - G🖤

Genuinely surprised by this number: 54 mL/min/kg The past few months looked very different than the years before them, and for a while, normal training wasn’t possible. What surprised me most was realizing that building a strong foundation over the last ~4 years meant a few hard months didn’t put me back at zero. Fitness comes back fast when the work was real. This 12-week VO₂ max experiment is about refining, not reinventing. Truly grateful for Coach Chris and Coach Skyler for guiding the process and making testing + learning so seamless. If you’re curious about your own numbers, definitely check out @aumtrainingcenter - no matter the level of fitness, understanding our metrics can help build a better plan moving forward. Excited to keep building!

So pumped for this! I’m just someone who loves training, testing limits, and figuring out what actually works. This is my own VO₂ max experiment- built from experience, research, and a lot of trial and error. Let’s see how this goes. Disclaimer: I’m not a coach or medical professional. Please seek qualified guidance for training, nutrition, and recovery. Sources behind this VO₂max experiment: ACSM guidelines, Journal of Applied Physiology, Sports Medicine meta-analyses, CDC physical activity guidelines, and European Journal of Applied Physiology research on interval training adaptations.

I’ll be the first to admit, breathwork used to feel like “wellness fluff” to me… until I started using it in my sprint work & lifts. I quickly realized it was directly affecting my performance. I actually learned a lot of these techniques through my corporate wellbeing ambasador program, which focuses on self-regulation. Now, applying them to training has changed the way I view performance. Better breathing = better output. If your goal is improving VO₂ max, endurance, recovery, and performance under fatigue, your breathing mechanics matter more than most people realize. Turns out, not everything should leave you breathless. References:
• American College of Sports Medicine (ACSM) -exercise guidelines + cardiorespiratory fitness
• National Strength and Conditioning Association - breathing mechanics and performance principles
• Journal of Strength and Conditioning Research - respiratory muscle function + exercise performance
• Frontiers in Physiology - breathing strategies and endurance performance
• International Journal of Sports Physiology and Performance - recovery, pacing, and respiratory efficiency

Training after injury has been more mental than physical. At the end of my session, @dr.bashpt reminded me: ”It’s part of the process.” Simple, but it stuck. Rehab isn’t just about tissue recovery, it’s about rebuilding trust in output again. I use dry needling for a cranky tendon - not as a “fix,” but as a tool in a bigger recovery process. Why dry needling:
- to modulate persistent tone in irritated tissue
- to support recovery signals when load has been high Supporting output isn’t just training harder, it’s learning how to recover smarter so you can actually keep progressing. Small check-in from the process.

After reviewing VO2 training models and looking at cardiac output, biomechanics, and training intensity distribution, it made me start questioning recovery more. What actually improves adaptation in high-intensity training? I decided to add a controlled breathing layer to my cardio sessions. I’m interested in: how recovery changes, how breathing mechanics adapt, and whether I can improve my ability to shift between high output and recovery states more efficiently. Excited to collect data. -G🖤

VO₂ max has been getting a lot of attention lately… and for good reason. It reflects how efficiently your body uses oxygen, and is strongly linked to long-term health, performance, and overall quality of life. But most people only focus on how hard they train. I’m more interested in how efficiently the body adapts. Over the next few weeks, I’ll be running a structured experiment to see if I can improve my VO₂ max by at least 10% - not just through training, but by layering in breathing mechanics and recovery. Up next, pt II: breaking down the approach -G🖤

This is why I go to wellness events. Met @kevvnationn at a launch event back in January and he trusted my vision - so grateful to capture the in-between moments. Real conversations, new connections, individual stories… this is where wellness actually thrives. Shoutout to Karen! Currently pursuing her PhD and researching how wellness practices impact alcohol use patterns. If you’re interested, her survey takes ~10 min 😉 @vidaology.co More of this energy in Boston. Cheers, G🖤

Loved getting asked if weather affects nutrition + healthy habits short answer: yes • sunlight helps regulate sleep + recovery • improved mood → better consistency • environment influences movement + food choices Research shows these patterns aren’t random - behavior shifts with seasonal changes in temperature and daylight. I used to think discipline meant ignoring seasonal changes.
It doesn’t. You don’t have to fight your physiology to stay consistent. Sometimes consistency isn’t about pushing harder, it’s about changing your environment. - G🖤 p.s. Miami was very fun. After 3 years of doing a mini “spring break” trip, I’ve noticed the shift from winter to summer feels a lot easier. But maybe that’s just the science of spending money 😉 References: Seasonal variation in energy intake: a systematic review - Frontiers in Nutrition (2023) Nonlinear responses of food intake to ambient temperature - ScienceDirect (2024) The effects of climate change on food intake, appetite and dietary choices - Appetite (2026) High ambient temperature and anthropometric outcomes: systematic review & meta-analysis - PubMed Central(2025)

Breathing is honestly the most underrated tool we have to influence our nervous system. Instead of sitting still and meditating, I’ve been experimenting with practices that combine gentle movement and breath to help me shift into a recovery state. I love dance, but another tool I rely on is Qi Gong - slow, controlled movement paired with diaphragmatic breathing. What I’ve noticed: • It helps calm the nervous system • Encourages parasympathetic recovery (your body’s rest mode) • Supports circulation and overall reset There are a lot of methods out there, and I’m still testing them, but this is one that actually works for me. Sometimes the best performance hack isn’t more output, it’s training your brakes. - G🖤

VO₂ drops don’t mean your aerobic base disappeared. After reduced intensity, illness, high stress, or poor sleep, what usually drops first is plasma volume and stroke volume efficiency - not your whole system. Hammering intervals, training above threshold, or ignoring recovery only stacks stress:
• Resting HR stays elevated
• Plasma volume expansion slows
• Mitochondrial efficiency dips
• Fatigue lingers In other words, trying to force it back too hard backfires. Your body isn’t broken, it’s recalibrating. - G🖤

Understanding this changed how I handled mid-training fatigue - and unlocked progressive overload 🔓 Also: carbs ≠ body fat gain. You can adjust calories based on your current body-fat goals, eat carbs, and live a happy, healthy life. What I kept seeing in the literature (and in myself): many people, even athletes, tend to under-eat as training demands increase. I did that last year and unknowingly pushed my body into survival mode. Once I adjusted meal & snack timing? Everything clicked. Training finally matched my effort. Dehydration next. More science coming soon. - G🖤