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Obviously, the gold standard of that would be measuring VO2 max, your maximal oxygen uptake during maximal exercise

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aim for at least 150 minutes of moderate exercise weekly as recommended by NHS guidelines [20] Establish a regular toilet routine , allowing sufficient time after meals when the gastrocolic reflex is strongest Avoid delaying the urge to open your bowels, as this can worsen constipation over time Review your supplement formulation with your pharmacist