If you could track one number that shows how long and how well you'll live, it would be your VO2 max. In this episode of the 9 to 5 Wellness podcast, I'm diving into VO2 Max: what it is, why researchers treat it as a longevity biomarker, and how busy professionals can raise it.
Many of my clients and patients put it this way: "I don't feel old, and I want to stay this way." If that sounds like you, start here.
In this episode, you'll learn:
- What VO2 max is, and why it's also called your aerobic capacityHow your heart, lungs, circulatory system and muscles work together to turn oxygen into ATP, your body's energy currencyThe study of more than 122,000 patients that linked a higher VO2 max to a lower risk of death from all causes, not just heart diseaseWhat counts as a "good" VO2 max for your age, sex, fitness level and altitudeWhere to get tested: university labs (often free), cardiopulmonary exercise testing (CPET) or a smartwatch estimateHer top 3 strategies and 2 favorite workouts for improving aerobic capacity
⏱️⏱️Time Markers
00:00 Welcome and Update
01:22 Why VO2 Max Matters
02:45 VO2 Max Basics Explained
06:21 Longevity Research Link
07:29 What Is a Good Score
09:25 Benchmarks and Personal Example
12:20 How to Test VO2 Max
13:34 Three Ways to Improve It
17:10 Go To VO2 Workouts
18:56 Wrap Up and Call to Action
🔗🔗Related Episodes
If you liked this episode we think you'll enjoy this one too:
https://9to5wellness.com/episode/key-biomarkers-of-metabolic-health/
🔬🧪👩🔬Related Research Studies
VO2 max ageing and all cause mortality
The Role of VO2 max as an Indicator of Population Health
📚📖Books on the Topic
Outlive: The Science and Art of Longevity by Peter Attia, MD (2023)
80/20 Running by Matt Fitzgerald (2014)
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