More than 9 minutes underwater without a breath. Over half a year in zero gravity.

What is the human body truly capable of? And what can each of us do to stay healthy longer?

EFKO’s panel discussion at SPIEF-2025 focused on the human of the future, health culture, and nutrition. The event continued a broader conversation that began in May at Deep Food Tech 2025.

Russian scientists, along with those who push their bodies to the limit every day – a cosmonaut and elite athletes – shared their insights on the main health challenges and offered their personal, proven approaches to strengthening it.

Russian champion Anna Vikulova runs long distances at a speed of 18.5 km/h. Extreme physical effort, peak oxygen consumption, and a high heart rate – her cardiovascular system is working at its limit. What’s her secret? Discipline, routine, and willpower. The ability to say no when every fiber wants to say yes. This rule applies equally to diet – choosing healthy options over quick carbs – and to training, when skipping a session seems so tempting.

World record holder in freediving Alexey Molchanov dives to a depth of 136 meters in a single breath, with no special equipment. He can hold his breath for over 9 minutes – a practice that demands the opposite of high-intensity sport: minimal energy consumption and a heart rate of around 10 beats per minute. "Nutrition is essential. Strength training matters. But the biggest focus is technique. And of course, breathwork," Alexey shared. "You can learn to manage the urge to breathe. Often, the impulse isn’t due to lack of oxygen – it’s a rise in carbon dioxide. The fear of suffocation is one of the strongest stress triggers. Training teaches you not to react to it.".

Cosmonaut and Hero of Russia Sergey Kud-Sverchkov spent over six months in orbit. What’s unique about life in space for such long durations?

"Our country taught the world how to live in space. We still lead when it comes to missions lasting six months to a year," Sergey noted. "But what people don’t often realize is how hostile zero gravity is to the human body. On Earth, we’re under gravity 24/7. In space, the body adapts by shedding anything it no longer 'needs': excess blood volume, muscle mass, and bone density. It forgets gravity – completely. So much so that, unless you actively fight this adaptation, returning to Earth can become impossible and life-threatening. That’s why cosmonauts work out at least two hours a day – just to come back home."

What habits is it never too late to start? Here are the top takeaways from our guests:

Practice information hygiene and keep your critical thinking switched on.

Eat what you like, but share half your plate with a friend.

Always carry a bottle of clean drinking water.

Learn to enjoy foods you once found unappetizing. How about trying new cooking methods?

Eliminate the unnecessary and simplify in diet, work, and thought to enjoy life better.

Treat your body not as a disposable resource, but as an essential tool. Remember: you're invested in its longevity. Don’t rely on magic pills – stick to discipline.

You can start right now. And for real-life inspiration, watch the full session via the link!