After 30,000 health and physical education lessons teaching school students, Shane Stubbs was dismayed at the growth in chronic disease and corresponding decline in physical activity from children, young people and adults. The world is changing so fast that our traditional education system cannot ke…
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Premium Podcast Access. Click below https://www.patreon.com/perfecthealth Learn more: https://perfecthealthlesson.com/ Slide presentation link https://gamma.app/docs/Your-Hearts-Secret-Code-VO2-Max-and-Longevity-hpvk7q4yj3pm3v5 Episode Description:In this long-form episode of The New Science of Physical Health, we explore groundbreaking research that reveals the most powerful predictor of your heart's future health—your VO2 Max Score. Join us as we uncover how this single biomarker holds the key to reducing lifetime cardiovascular risk and improving longevity. Dr. Peter Attia's insights frame the conversation, comparing VO2 Max and strength against common risk factors like smoking, type 2 diabetes, and hypertension. Here's a staggering insight: being in the bottom 25% for VO2 Max increases mortality risk by 400%, far exceeding the risk posed by smoking or high blood pressure. We also dive deep into a pivotal study by Dr. Donald Lloyd-Jones, whose research uncovers how fitness predicts heart health outcomes over 30 years. From breaking down the statistical insights to offering actionable strategies for improving your fitness, this episode is a must-listen for anyone serious about their long-term health. Key Segments: VO2 Max: The ultimate measure of how well your heart, lungs, and muscles work together during exercise. Analogy: Think of your body as a car—fitness is the engine. A high-performing engine ensures longevity and efficiency. Deep Dive Suggestion: Boost Your Blood, Power Your Life – Explore the science behind red blood cells, ATP, and nitric oxide for blood pressure control. Study Details: A 25-year longitudinal study tracking 11,000 men aged 40–69. Findings: Men in the low fitness category had a 13.7% lifetime risk of cardiovascular death by age 45, compared to just 3.4% in the high fitness group. High VO2 Max scores dramatically lower cardiovascular risk, even accounting for traditional risk factors like high cholesterol and hypertension. Analogy: Compare two drivers on a road trip—one with a worn-out car and the other with a brand-new, well-maintained vehicle. Which one's more likely to break down? That's the difference fitness makes. Deep Dive Suggestion: Fitness and Traditional Risk Factors: A Game-Changing Combo – Learn why VO2 Max is your best defense against high cholesterol and triglycerides. Concept: Competing risks account for all potential causes of death—not just heart disease. This holistic approach shows how fitness remains the most crucial predictor of longevity. Key Insight: Even when other risks like cancer or accidents are considered, individuals with high VO2 Max scores consistently live longer and healthier lives. Deep Dive Suggestion: Competing Risks: A Smarter Way to Measure Lifetime Health – How advanced statistics reveal the real impact of VO2 Max on longevity. Actionable Insights: A single fitness assessment in mid-life can predict your heart health decades later. VO2 Max isn't just a fitness metric; it's a vital sign akin to blood pressure and cholesterol levels. Strategies to boost your VO2 Max include aerobic exercise, HIIT, and specialized programs like Air Locker Training. Deep Dive Suggestion: VO2 Max, Blood Markers, and Longevity – Learn how Shane Stubbs leveraged fitness improvements to transform his health. Takeaway: Improving your VO2 Max isn't just about fitness—it's about adding healthy, disease-free years to your life. Every small improvement reduces your risk of cardiovascular disease and enhances your longevity. Call to Action: Subscribe to the podcast for upcoming episodes on integrating fitness assessments into clinical care and personalized strategies for health improvement. Grab a copy of The Perfect Health Lesson for a comprehensive framework on fitness and health. Featured Resources: The Perfect Health Lesson: Your guide to understanding how fitness and VO2 Max drive long-term health.
Premium Podcast Access. Click below https://www.patreon.com/perfecthealth Learn more: https://perfecthealthlesson.com/ Episode Description:In this transformative episode of The New Science of Physical Health, we delve into the powerful connection between VO2 Max and mental health. VO2 Max, a key measure of cardiovascular fitness, is not just about athletic performance—it's a groundbreaking tool for improving brain health, reducing anxiety, lifting depression, and even protecting against dementia. We'll explore the granular biology behind anxiety, depression, and dementia, and how raising your VO2 Max rewires your brain at the structural and molecular levels. From reducing harmful stress hormones like cortisol to stimulating the production of brain-derived neurotrophic factor (BDNF), VO2 Max emerges as a critical intervention for mental resilience and longevity. Key Segments: VO2 Max reflects how well your heart, lungs, and muscles work together during exercise—but its benefits extend to the brain. Teaser: VO2 Max is more than fitness—it's the key to rewiring your brain and safeguarding your mental health. INSERT Shane's personal journey with anxiety and depression. Depression: Structural Impact: Shrinkage of the hippocampus and prefrontal cortex due to chronic stress and low BDNF levels. Molecular Changes: Elevated cortisol disrupts synaptic plasticity and increases inflammation. Summary: Depression reduces the brain's ability to cope with stress, impairing memory and emotional regulation. Anxiety: Structural Impact: Overactivity in the amygdala and reduced prefrontal cortex thickness exacerbate the fear response. Molecular Changes: Deficient GABA signaling and elevated cortisol disrupt inhibitory control over fear responses. Summary: Chronic anxiety rewires the brain to stay in a heightened state of fear, making emotional regulation difficult. Dementia: Structural Impact: Accumulation of beta-amyloid plaques and tau tangles causes brain cell death and cognitive decline. Molecular Changes: Oxidative stress and reduced blood flow further damage neurons. Summary: Dementia progressively deteriorates brain health, but aerobic fitness slows this process by enhancing oxygen and nutrient delivery. Insight: Dr. Tari's research highlights how exercise-induced molecules like BDNF, cytokines, and endorphins interact to promote neurogenesis and neuroprotection. Key Hypothesis: Plasma from highly fit individuals may improve cognitive function in Alzheimer's patients. Analogy: Think of your exercise plasma as a well-orchestrated symphony where each molecule plays a role in brain health. Improves Cerebral Blood Flow: Delivers more oxygen and nutrients to the brain, fueling cellular energy and reducing oxidative stress. Stimulates BDNF Production: BDNF acts as the brain's gardener, promoting neurogenesis and trimming away damaged connections. Reduces Cortisol Levels: Regular exercise resets the stress response, lowering anxiety and depression symptoms. Enhances Neurotransmitter Function: Aerobic fitness boosts serotonin and dopamine, restoring mood balance. Anxiety: Regulates the HPA axis to reduce overactivation of the stress response. Analogy: The HPA axis is like a fire alarm—exercise helps reset it, so it only activates when necessary. Depression: Increases oxygen delivery and neurotransmitter production while reducing inflammation. Analogy: VO2 Max restores the brain's postal service, ensuring important mood messages are delivered on time. Dementia: Enhances brain waste clearance systems like the glymphatic system to reduce toxic buildup. Analogy: VO2 Max is like a road maintenance crew, repairing damaged pathways in the brain to keep cognitive traffic flowing.
Premium Podcast Access. Click below https://www.patreon.com/perfecthealth Learn more: https://perfecthealthlesson.com/ Episode Description: In this episode of The New Science of Physical Health, we explore a revolutionary approach to health tracking and longevity. You'll learn how decades of medical research from top institutions have shaped evidence-based strategies to improve healthspan and reduce disease risks. We kick off by addressing a major misconception: Is obesity the key marker for longevity? Dr. Carl Lavie, author of The Obesity Paradox, reveals that cardiorespiratory fitness (CRF) is far more critical than body weight alone. Hear an excerpt from my interview with Dr. Lavie, followed by a deep dive into why your VO2 max score matters more than you think. Later in the episode, we debunk common fitness metrics like steps and calories. While fitness trackers offer plenty of data, most of it lacks real impact on longevity. Instead, we introduce Health Impact Software, which uses clinically validated metrics like VO2 max and Activity Quotient (AQ) points to give actionable insights that can transform your health. Key Segments: Where Does the Evidence Come From? Learn how decades of research form the foundation of longevity strategies. The Obesity Paradox Dr. Carl Lavie explains why fitness, not weight, is key to long-term health. The Illusion of Fitness Metrics Discover why common metrics like steps and calories burned don't correlate with long-term health outcomes. Real Metrics That Matter Learn why VO2 max is the ultimate predictor of healthspan and how AQ points measure fitness progress. Hazard Ratios and Health Impact Software Understand how raising your VO2 max lowers hazard ratios for heart disease, diabetes, and dementia. Links Mentioned: Access the full Premium episode: [Link in Show Notes] Visit perfecthealthlesson.com for complete lessons and Premium Podcast options. Join Longevity PRIME Longevity PRIME is Shane's comprehensive program designed to help radically lower clinical risks for chronic diseases while achieving optimal health. Longevity PRIME Inclusions: A year-long, one-to-one personalized coaching program. Monthly strategies to grow your VO2 max into the top 2.5% for your age and gender. Quarterly medical data tracking, including six critical tests. Weekly personalized activity plans based on real-time exercise data. Weekly video/audio calls to answer questions and overcome obstacles. Bi-weekly exclusive web classes covering 12 essential topics, such as: Your New Health Outcomes: How to achieve measurable improvements with AQ points. Hazard Ratios: Understanding how VO2 max lowers disease risk by up to 61%. AQ Points: Why this metric is critical for real-time longevity. VO2 Max: Learn why it's the number one biometric for healthspan. Subscribe, leave a review, and share this episode with those you care about most. See you in the next episode!
Premium Podcast Access. Click below https://www.patreon.com/perfecthealth Learn more: https://perfecthealthlesson.com/ Show Notes: The New Science of Physical HealthEpisode Title: Hot Take: Andrew Huberman Explains How to Live Forever (Or Just Look Like It) In this episode, we delve into the world of health, fitness, and longevity, guided by the insights of Dr. Andrew Huberman, Stanford neuroscientist and host of the wildly popular Huberman Lab podcast. Recently named one of The Hollywood Reporter's 40 Most Powerful People in Podcasting, Huberman breaks down complex scientific topics into actionable advice—and today, we're tackling some of his hottest takes on caffeine, nicotine, VO₂ max, and the keys to a long, healthy life. 6 Million Subscribers & Counting: Huberman's podcast is a beacon for anyone curious about optimizing their health and performance. Approachable Science: From explaining the impact of alcohol on your brain to teaching you how to sleep better, Huberman combines scientific rigor with practical, everyday relevance. Huberman answers 10 big questions about staying youthful, boosting energy, and living longer. Here's a sneak peek at the key topics we unpack: 2.1. Caffeine: Friend or Foe? What Huberman Says: A modest caffeine intake can enhance focus and energy without jittery side effects—but it's not a health panacea. Our Hot Take: While caffeine can provide a quick boost, it pales in comparison to the profound benefits of aerobic fitness and VO₂ max improvement. 2.2. The Nicotine Debate: Brain Boost or Bad Idea? What Huberman Says: Non-carcinogenic nicotine (via gum or mints) can improve memory and energy—but it's not without risks. Our Hot Take: The potential cognitive perks of nicotine don't outweigh the long-term risks to cardiovascular health and its addictive nature. What's VO₂ Max? A measure of how efficiently your body uses oxygen during exercise. Huberman's Insight: Improving VO₂ max through regular high-intensity exercise can reduce mortality risk by up to 400%—far more impactful than dietary tweaks or supplements. Key Takeaways: Start small with consistent aerobic workouts (e.g., brisk walking, cycling, swimming). Incorporate high-intensity intervals to challenge your cardiovascular system. Track progress with wearables or fitness apps to stay motivated. “Improving VO₂ max doesn't just extend your life—it transforms how you live.” “Caffeine and nicotine are quick fixes, but cardiorespiratory fitness is the ultimate energy upgrade.” Swap caffeine dependency for consistent aerobic exercise. Focus on long-term health levers like VO₂ max rather than short-term stimulants. Check out Andrew Huberman's Huberman Lab podcast for more science-backed tips. Andrew Huberman's Huberman Lab Podcast: [Link] Key Episode: “What Alcohol Does to Your Body, Brain & Health” Tools for Tracking VO₂ Max: Garmin, Fitbit, Apple Watch Episode Overview:Segment Breakdown:1. Andrew Huberman's Rise to Podcast Power2. Burning Questions in Health & Longevity3. Why VO₂ Max Is the Real Longevity Hack4. Practical Tips to Build VO₂ MaxKey Quotes from the Episode:Action Steps for Listeners:Resources Mentioned:
Premium Podcast Access. Click below https://www.patreon.com/perfecthealth Learn more: https://perfecthealthlesson.com/ Episode Summary:In today's Hot Take episode of The New Science of Physical Health, host Shane Stubbs examines the often-overlooked ApoB and Lp(a) blood tests, as explained by Dr. Peter Attia, a leading expert in preventive medicine and longevity. Shane breaks down why these tests are far more accurate indicators of cardiovascular risk than traditional cholesterol tests, helping listeners understand whether they should ask their doctor for these tests. What is ApoB?A protein that wraps around harmful lipoproteins like LDL and VLDL, contributing to plaque buildup in arteries. Why ApoB Matters:More ApoB particles mean a higher risk of heart disease, as they are better predictors of atherosclerosis than LDL cholesterol alone. Ideal ApoB Level:30 to 40 mg/dL; levels above 60 mg/dL significantly increase risk. How to Lower ApoB: Cost: The test is affordable, typically costing $15 to $20. What is Lp(a)?A genetically determined lipoprotein particle associated with premature heart disease. Why Lp(a) Matters:Elevated Lp(a) levels significantly increase heart disease risk, particularly in those with a family history of early heart attacks. Ideal Lp(a) Level:Less than 30 mg/dL (or less than 75 nmol/L). Management of High Lp(a): Testing Frequency:Since Lp(a) is genetically determined, you typically only need to test once. Traditional cholesterol tests might not give the full picture of your heart health. ApoB and Lp(a) provide deeper insights into cardiovascular risk and are worth discussing with your doctor. Proactively monitoring these markers could be key to preventing heart disease and improving longevity. Key Topics Covered:1. The ApoB Test – A Critical Predictor of Cardiovascular Risk2. The Lp(a) Test – A Hereditary Risk Factor for Premature Heart DiseaseFinal Takeaway:
Premium Podcast Access. Click below https://www.patreon.com/perfecthealth Learn more: https://perfecthealthlesson.com/ Episode Summary:In this episode of The New Science of Physical Health, host Shane Stubbs dives deep into the science of fat loss, VO₂ max, and hypoxic exercise. Discover how shedding excess fat impacts not only aesthetics but also overall well-being by boosting energy, reducing chronic disease risk, and improving physical performance. Shane also explains the critical role of mitochondria in fat metabolism and shares actionable strategies for tracking key health metrics that can enhance your heart health and longevity. Why Fat Loss Matters Fat loss isn't just about looking better—it's about feeling better, improving energy levels, reducing joint pain, and lowering the risk of chronic diseases. Shane explains the molecular process of fat loss, focusing on how triglycerides are broken down and used for energy in the mitochondria. The Science of Fat Loss Hormone-sensitive lipase (HSL) triggers the breakdown of triglycerides into glycerol and fatty acids. These fatty acids undergo beta-oxidation in the mitochondria, producing ATP, water, and carbon dioxide. The importance of creating a caloric deficit and how it facilitates fat loss is discussed in detail. Raising Your VO₂ Max VO₂ max is a critical fitness metric, indicating how much oxygen your body can utilize during intense exercise. Shane shares strategies to improve your VO₂ max through interval training and aerobic exercises, emphasizing the importance of consistency. Learn why individuals with high VO₂ max levels tend to live longer and have healthier cardiovascular systems. Tracking Blood Biomarkers Shane highlights six key blood biomarkers you should monitor, including: Proactively tracking these markers helps detect early signs of heart disease and diabetes, allowing for timely intervention. Coronary Calcium Score Testing By age 40, Shane recommends getting a Coronary Calcium Score test—a non-invasive scan that measures plaque buildup in your coronary arteries. Early detection can lead to life-saving interventions, and Shane explains why this test is a must for proactive heart health. Addressing Insulin Resistance and Weight Challenges Shane discusses the link between insulin resistance, metabolic syndrome, and weight gain. He encourages listeners to explore pharmacological options such as GLP-1 agonists in consultation with a healthcare professional for managing excess weight and improving metabolic health. The Power of Lifelong Learning Staying informed is key to long-term health. Shane advises seeking evidence-based information from reputable sources and staying curious about new developments in health science. Hypoxic Exercise – The Oxygen Deficit Advantage Shane explains the concept of hypoxic training, which involves exercising in a low-oxygen environment to trigger unique physiological adaptations. Benefits include increased red blood cell production, enhanced mitochondrial efficiency, improved cardiovascular health, and greater fat oxidation. Learn about the science of hypoxia-induced metabolic adaptations and how they can boost fat loss and fitness If you enjoyed this episode and want to unlock more exclusive content, visit our Patreon link in the show notes or head to PerfectHealthLesson.com. Your support helps us continue to deliver cutting-edge health education and personalized guidance to help you achieve your best physical health! Don't forget to subscribe, leave a review, and share this episode with someone who's ready to take control of their health.
Premium Podcast Access. Click below https://www.patreon.com/perfecthealth Learn more: https://perfecthealthlesson.com/ In this long form episode of The New Science of Physical Health, host Shane Stubbs deep dives into "The Science of Staying Alive," where he and others will delve into transformative strategies for achieving optimal health and longevity. In this deeply personal episode, host Shane shares his ambitious journey from facing a high risk of a heart attack to striving for peak health status at 58 years old. After a routine scan revealed a startling Coronary Artery Calcium (CAC) score of 803, placing him at significant risk for a cardiac event, Shane refused to succumb to fear. Instead, he embarked on a comprehensive plan to reclaim his health. His goal? To elevate his VO2 Max Score from 47 ml/kg/min to an impressive 55 ml/kg/min by his 59th birthday. Tune in as Shane outlines the science-backed strategies he's employing: Aggressive LDL Cholesterol Reduction: Utilizing medications and lifestyle changes to lower LDL levels. Ketogenic Diet and Improved Insulin Sensitivity: Adopting a low-carb diet and using metformin to enhance metabolic health. Maximizing VO2 Max through Targeted Exercise: Engaging in high-intensity workouts, including innovative methods like Airlocker Training. Weight Loss and Blood Pressure Control: Aiming to reduce his weight significantly while maintaining optimal blood pressure readings.
Visit here for our Premium Podcast Service https://www.perfecthealthlesson.com/pod In this long form episode of The New Science of Physical Health, host Shane Stubbs deep dives into "The Science of Staying Alive," where he and others will delve into transformative strategies for achieving optimal health and longevity. In this deeply personal episode, host Shane shares his ambitious journey from facing a high risk of a heart attack to striving for peak health status at 58 years old. After a routine scan revealed a startling Coronary Artery Calcium (CAC) score of 803, placing him at significant risk for a cardiac event, Shane refused to succumb to fear. Instead, he embarked on a comprehensive plan to reclaim his health. His goal? To elevate his VO2 Max Score from 47 ml/kg/min to an impressive 55 ml/kg/min by his 59th birthday. Tune in as Shane outlines the science-backed strategies he's employing: Aggressive LDL Cholesterol Reduction: Utilizing medications and lifestyle changes to lower LDL levels. Ketogenic Diet and Improved Insulin Sensitivity: Adopting a low-carb diet and using metformin to enhance metabolic health. Maximizing VO2 Max through Targeted Exercise: Engaging in high-intensity workouts, including innovative methods like Airlocker Training. Weight Loss and Blood Pressure Control: Aiming to reduce his weight significantly while maintaining optimal blood pressure readings. This episode also features insights from leading experts: Professor Ulrik Wisløff discusses the critical importance of VO2 Max and how it predicts cardiovascular health and longevity. Dr. Alta Schutte delves into the significance of blood pressure control in vascular health. Dr. Atefe Tari explores molecular markers of longevity found in individuals with high VO2 Max levels. Join Shane on this inspiring journey as he demonstrates that it's never too late to take control of your health. Discover how improving your VO2 Max Score can reduce the risks of what he calls "The Big Four": Excess Weight Catastrophic Cardiovascular Events High Blood Sugar Metabolic Syndrome Whether you're looking to make significant health improvements or simply want to understand the science behind longevity, this episode offers valuable insights and practical strategies. Remember, if a 58-year-old PE teacher can transform his health destiny, so can you! Listen now to learn how proactive steps and informed choices can lead to a healthier, more vibrant life.
Access the FREE version of our Health Impact Software. https://www.perfecthealthlesson.com/technology Visit here for our Premium Podcast Service https://www.perfecthealthlesson.com/pod In this episode of The New Science of Physical Health, host Shane Stubbs uncovers one of the most overlooked but powerful concepts in health science: Hazard Ratios. This statistical tool sheds light on how specific health behaviors, conditions, or interventions influence your risk of sickness, disease, and premature death. Key Discussion Points: What Are Hazard Ratios? Shane breaks down the concept in simple terms, explaining how they quantify health risks and benefits. Why Hazard Ratios Matter: Learn why understanding this metric is essential for making informed health decisions. VO₂ Max and Hazard Ratios: Discover why VO₂ Max carries the highest benefit with a hazard ratio of 5.0, significantly reducing mortality risk by 400%. Comparing Risk Factors: Shane discusses other hazard ratios, like smoking and high blood pressure, and how they pale in comparison to VO₂ Max. Actionable Insights: Practical advice on using hazard ratios to prioritize interventions that dramatically improve your healthspan and lifespan. This episode provides a groundbreaking perspective on health risk management and empowers listeners to make choices based on proven science. Tune in to learn how understanding hazard ratios can revolutionize your approach to health and longevity.
Access the FREE version of our Health Impact Software. https://www.perfecthealthlesson.com/technology Visit here for our Premium Podcast Service https://www.perfecthealthlesson.com/pod In this episode of The New Science of Physical Health, host Shane Stubbs dives into a transformative concept from his book The Perfect Health Lesson: why improving your VO₂ Max is far more critical to longevity than obsessing over your diet. Drawing on decades of research and expert insights, Shane explores the science of hazard ratios and their role in evaluating the impact of health interventions. The Misconception About Food: While diet plays a role in health, its contribution to longevity pales compared to the overwhelming benefits of improved cardiovascular fitness. The Power of VO₂ Max: Shane explains why VO₂ Max, the maximum rate at which your body can utilize oxygen during exercise, is the most powerful metric for reducing clinical risk and extending lifespan. Hazard Ratios Demystified: Learn how hazard ratios provide evidence-based insights into which interventions—like improving fitness—offer the most significant health benefits. Evidence vs. Popular Belief: Shane challenges the pervasive belief that diet is the ultimate health determinant, debunking myths fueled by marketing and social media influencers. Practical Takeaways: Discover why raising your VO₂ Max should be your top priority and how this focus can naturally lead to better overall health decisions, including healthier eating habits. This episode is a must-listen for anyone ready to cut through the noise of health fads and focus on the evidence-backed strategies that truly matter for longevity. Join Shane as he unpacks the surprising science that puts cardiovascular fitness at the forefront of the longevity conversation.
Access the FREE version of our Health Impact Software. https://www.perfecthealthlesson.com/technology Visit here for our Premium Podcast Service https://www.perfecthealthlesson.com/pod In this episode of The New Science of Physical Health, host Shane Stubbs dives into "Prelude A" from his groundbreaking book, The Perfect Health Lesson. This pivotal chapter introduces The Big Domino Statement, the transformative concept at the heart of achieving optimal health. Shane shares his personal journey and the driving force behind his lifelong mission: a deep desire to prevent others from experiencing the loss and health challenges his family endured. Drawing from decades of expertise and collaborations with leading experts in exercise physiology, cardiology, and molecular medicine, Shane reveals how understanding and addressing The Big Domino can set off a chain reaction of positive health outcomes. Listeners will learn: What The Big Domino Statement means and why it's essential to achieving lifelong health. How focusing on one crucial health intervention can dramatically reduce the risk of chronic diseases. The scientific principles and personal stories that shaped The Perfect Health Lesson. This episode is a must-listen for anyone seeking to transform their health, reduce their clinical risks, and unlock their body's full potential. Join Shane as he inspires educators, health professionals, and individuals to take the first step in creating a healthier, longer-lasting life.
Access the FREE version of our Health Impact Software. https://www.perfecthealthlesson.com/technology Episode Description: In this enlightening episode of The New Science of Physical Health, host Shane Stubbs delves into the mysterious yet powerful biometric that can redefine your health classification: VO₂ Max. Join Shane as he uncovers why focusing on this single metric can lead to profound structural and functional health adaptations, especially as we age beyond our 30s. Discover how elevating your VO₂ Max can significantly lower your risk of the "Big Four" health complications—excess weight, catastrophic cardiovascular events, high blood sugar, and metabolic syndrome. Key Topics Covered: Introduction: Shane shares a conversation with a colleague who questioned his emphasis on a single biometric for health. Explanation of why VO₂ Max is pivotal for long-term health and its greater impact compared to other interventions. Understanding Hazard Ratios: Simplifying the concept of hazard ratios and their importance in measuring health risks. Comparison of hazard ratios for various health factors: The Power of Raising VO₂ Max: Explanation of VO₂ Max and its role as a measure of cardiorespiratory fitness. Impact on Hazard Ratio: Improving VO₂ Max can reduce the hazard ratio by up to 5.0, equating to a 400% reduction in mortality risk. Discussion on why no medication or procedure matches the risk reduction achieved by increasing VO₂ Max. Molecular and Physiological Health Adaptations: Mitochondrial Biogenesis: Reducing Inflammation: Blood Sugar and Insulin Control: Arterial Elasticity Restoration: Why VO₂ Max Has Such a Significant Impact: Exploration of how the health adaptations collectively contribute to lowering risks associated with the Big Four health complications. Emphasis on the universal applicability—these adaptations occur in 100% of people who raise their VO₂ Max. Actionable Steps to Elevate VO₂ Max: Recommendations for aerobic exercises like running, cycling, and swimming. Introduction to High-Intensity Interval Training (HIIT) as an effective method. Advice on consistency and consulting health professionals before starting new exercise regimens. Critical Perspective on Health Information: Shane discusses the importance of relying on scientifically validated information over unverified claims from social media influencers. Encouragement to seek evidence-based practices and consult qualified health professionals. Conclusion: Recap of the profound benefits of focusing on VO₂ Max for health transformation. Shane expresses his commitment to providing insights grounded in robust scientific research. Encourages listeners to prioritize their well-being through knowledge and actionable steps. Call to Action: Explore The Perfect Health Lesson: Join the Conversation: Resources Mentioned: The Perfect Health Lesson Platform: Disclaimer: The information presented in this podcast is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new exercise regimen or making significant changes to your health practices. Thank you for joining us on this journey to uncover the hidden biometric that can transform your health. Remember, your health is in your hands, and informed actions today can lead to a healthier, longer life tomorrow.
Access the FREE version of our Health Impact Software. https://www.perfecthealthlesson.com/technology Episode Description: In this eye-opening episode of The New Science of Physical Health, host Shane Stubbs delves into the recent health scare experienced by renowned television presenter Jeremy Clarkson. Discover how Clarkson narrowly avoided a potentially fatal heart attack due to blocked arteries and what this means for proactive health management. Shane explores how tracking AQ Points and raising your VO₂ Max—the core components of The Perfect Health Lesson—could have helped prevent such a close call. Learn why no other single intervention is more powerful for enhancing longevity and healthspan. Key Topics Covered: Jeremy Clarkson's Health Scare: Overview of Clarkson's sudden deterioration in health. Symptoms he experienced: tingling arm, chest tightness, and weakness. The discovery of blocked arteries and the emergency procedure that followed. Reflection on his past health choices, including smoking and high blood pressure concerns. Understanding AQ Points and VO₂ Max: Explanation of AQ Points (Activity Quotient Points) and their role in measuring the health impact of movement. Importance of VO₂ Max as a key indicator of cardiovascular fitness. How these metrics provide actionable insights into one's health status. The Perfect Health Lesson Framework: Introduction to the comprehensive health platform designed by Shane. Discussion on how maximizing VO₂ Max through the right dose of movement can significantly reduce health risks. The science behind the program, supported by research involving over one million participants. Preventing Cardiovascular Issues: How increasing VO₂ Max can lead to: The role of regular physical activity in maintaining arterial health. The connection between sedentary lifestyles and increased cardiovascular risk. Actionable Steps for Listeners: How to start tracking AQ Points using the Health Impact Software. Types of activities that effectively raise VO₂ Max. Emphasis on consistency and gradual habit-building for long-term benefits. Call to Action: Visit: perfecthealthlesson.com/technology Resources Mentioned: The Perfect Health Lesson Platform: The Book: A deep dive into the essence of health science through a single, powerful diagram. Health Impact Software: Featuring a validated algorithm from the Norwegian University of Science and Technology. Future Health AI Predictions: Personalized insights into your health trajectory. The Perfect Classroom: Online access to lessons and expert interviews. Personalized Longevity Report: A 60-page report on improving your health outcomes. Jeremy Clarkson's Story: Recent news articles detailing his health scare and recovery process. Subscribe & Share: If you found this episode valuable, please subscribe to the podcast. Share this episode with friends, family, and colleagues who could benefit from this information. Leave us a review to help spread the word about proactive health and wellness. Disclaimer: The information presented in this podcast is for educational purposes only and is not intended as medical advice. Please consult a healthcare professional before making any changes to your health regimen. Thank you for tuning in to this impactful episode. Remember, taking proactive steps today can lead to a healthier and longer life tomorrow.
Access the FREE version of our Health Impact Software. https://www.perfecthealthlesson.com/technology Episode Description: In this episode, host Shane Stubbs explores the transformative research of Professor Dick Telford and how it aligns with "The Perfect Health Lesson." Discover how the LOOK Study's longitudinal insights can be integrated into physical education to enhance student well-being and drive lifelong health outcomes. Introduction Host Shane Stubbs introduces today's episode focused on Professor Dick Telford's work and the groundbreaking LOOK Study. Shane emphasizes the importance of integrating this research into physical education to drive lifelong health outcomes. Professor Dick Telford's Achievements Renowned as Australia's leading expert in childhood physical activity and exercise physiology. Creator of the Lifestyle of Our Kids (LOOK) Study, which tracks 850 participants from age 8 into adulthood, with research continuing until after 2050. The LOOK Study: A Deep Dive A longitudinal study started in 2005, divided into four phases: Primary School, Adolescent, Young Adult (2024-2040), and Middle/Old Age. Focuses on physical activity, nutrition, fitness, and their impact on bone health, cardiovascular disease risk, Type 2 diabetes, motor coordination, and overall well-being. Key findings have made significant contributions to understanding the links between early physical activity and long-term health outcomes. Connection to "The Perfect Health Lesson" Professor Telford's research provides a strong empirical foundation for "The Perfect Health Lesson," reinforcing the importance of sustained physical engagement for better health outcomes. Emphasizes moving beyond traditional PE programs focused solely on games, advocating for scientifically-backed strategies to improve both physical health and academic achievement. Practical Applications for Educators How educators can adopt LOOK Study methodologies to improve assessments of student physical activity and tailor interventions more effectively. The study's holistic approach, considering family involvement, psychological factors, and environmental opportunities, aligns with the principles of "The Perfect Health Lesson." Impactful Outcomes of Implementing Research-Based PE The LOOK Study's insights can be used to enhance student engagement in physical education, foster positive health adaptations, and establish healthier habits for adulthood. Educators can lead the way in integrating these insights into classrooms and sports programs to create lasting change. Call to Action Shane invites educators to embrace this evidence-based approach by integrating "The Perfect Health Lesson" and the LOOK Study's insights into their curriculum. Encourages educators to utilize the resources of "The Perfect Health Lesson," including the Health Impact Software, to track VO₂ Max and AQ Points, providing real-time health status feedback. The Perfect Health Lesson: Learn more about the comprehensive platform and its evidence-based approach to improving long-term health outcomes [Link to Website]. The LOOK Study: Explore detailed findings and insights from the study that can inform physical education strategies [Link to LOOK Study Overview]. Contact Shane: For more information on integrating research-backed health education tools into schools [Insert Contact Information]. Shane encourages educators to take a proactive approach in transforming physical education, emphasizing that the impact of these lessons extends beyond the classroom and into lifelong well-being. Invites listeners to explore "The Perfect Health Lesson," a comprehensive platform featuring tools, lessons, and personalized reports to maximize health outcomes. Subscribe to The New Science of Physical Health for more episodes on innovative research and practical tools that improve student health and educational outcomes. Access the FREE version of our Health Impact Software. https://www.perfecthealthlesson.com/technology
Access the FREE version of our Health Impact Software. https://www.perfecthealthlesson.com/technology Episode Description: In this episode, host Shane Stubbs explores how innovative altitude training can transform physical education and sports performance for students. By integrating AirLocker's cutting-edge sessions, PDHPE teachers can drive deeper student engagement and achieve remarkable health outcomes, all while giving sports teams a competitive edge. Host: Shane Stubbs Duration: [Insert Duration] Topic: The impact of AirLocker altitude training in PE classes and sports teams, focusing on improved student engagement, lifelong health outcomes, and enhanced sports performance. Introduction Shane shares his experience of working with over 100 PhDs globally in Exercise Physiology, Sports Science, and related fields. A special message directed at PDHPE teachers and faculties about transforming PE programs through innovative training methods. Challenges in Student Health Despite the efforts of educators, many students still face long-term health risks like obesity, cardiovascular events, and metabolic syndrome. Traditional school sports activities, while engaging, may not sustain students' fitness into adulthood due to life's changing priorities. The AirLocker Solution AirLocker Training: Utilizes high-intensity altitude sessions to drive significant health adaptations. Integrates seamlessly with health curriculum classes, including upcoming changes in the 2025 Health and Movement Science syllabus. Benefits extend beyond general fitness, offering a competitive edge for student athletes. Expert Insights Insights from Professor Richard Telford, one of Australia's foremost experts in childhood physical activity and the lead researcher of the LOOK Study. Emphasis on integrating innovative training methods like AirLocker to enhance student well-being and health outcomes. Discussion of Professor Ulrik Wisloff's development of the Activity Quotient (AQ) Points system, which measures the effectiveness of physical activity in driving health improvements. Health and Performance Benefits By achieving 100 AQ Points weekly, students can experience a range of health improvements, including: Call to Action Encouragement for PDHPE teachers to consider incorporating AirLocker Training into PE classes and sports programs. Offers of support and collaboration to facilitate the integration of AirLocker sessions into school curricula. Revolutionize PE Programs: Align your curriculum with cutting-edge training techniques that foster lifelong health habits. Boost Sports Teams' Performance: Give your athletes an edge over the competition through altitude training's physiological benefits. Empower Lifelong Health: Equip students with effective tools and methods to maintain well-being beyond school. AirLocker Training: Learn more about AirLocker's approach and how it can be implemented in schools [Link to AirLocker Website]. Activity Quotient (AQ) Points: Explore how AQ Points can be tracked and optimized using wearable tech to drive health outcomes [Link to more information]. Contact Shane: For resources, insights, and potential collaborations to integrate AirLocker into your school's curriculum [Insert Contact Information]. "As educators, we have the power to shape not only the current health of our students but their lifelong well-being. Let's lead the way in 21st-century health education." – Shane Stubbs Subscribe to The New Science of Physical Health for more episodes on transforming education and improving health outcomes for students. Thank you for tuning in! Access the FREE version of our Health Impact Software. https://www.perfecthealthlesson.com/technology
Access the FREE version of our Health Impact Software. https://www.perfecthealthlesson.com/technology Perfect Health Lesson Audiobook. Section # 1. In this compelling episode, author Shane Stubbs shares his personal journey, deeply rooted in a tragic loss—his father's preventable death from a heart attack at age 46. Shane's mission is clear: to educate listeners on how simple yet powerful health metrics, like AQ Points and VO2 max, can transform their longevity and overall health. Shane introduces listeners to "The Perfect Health Lesson," a comprehensive framework he has developed over two decades. Backed by extensive research, collaboration with over 100 leading medical PhDs, and the innovative Health Impact Software, Shane provides actionable insights for achieving optimal well-being. He explains how tracking AQ Points—an advanced biometric for assessing the impact of physical activity—can lead to significant reductions in major health risks, such as heart disease, obesity, and metabolic syndrome. Listeners will discover how consistent effort to raise AQ Points and VO2 max can protect against catastrophic cardiovascular events and chronic diseases. Shane's approach isn't just theoretical; it's supported by his personal experience of lowering his cardiovascular risk through these practices. Shane underscores the need for continuous action, using examples from his own life and the lives of others, like Olympic gold medalist Duncan Armstrong, to demonstrate the vital importance of tracking these metrics. By following "The Perfect Health Lesson," listeners can take control of their health, reduce clinical risks, and embrace a longer, healthier life.
Access the FREE version of our Health Impact Software. https://www.perfecthealthlesson.com/technology Title: Breathe Deep, Live Longer: How Airlocker Exercise Is Transforming My Current and Future Health Status (And why you MUST use it too) In this special episode, I introduce you to Airlocker exercise, a breakthrough in planned physical activity that's redefining my health outcomes—and it can do the same for you. Drawing from over 40 years of teaching health and physical education, I explain why Airlocker is the most powerful fitness tool I've ever experienced. This isn't just another workout; it's a life-changing experience aligned with The Perfect Health Lesson, my framework for reducing the risk of 'The Big Four': excess weight, cardiovascular events, high blood sugar, and metabolic syndrome. What is Airlocker Exercise?Airlocker is a new form of planned physical activity that uses hypoxic training—low-oxygen environments—to trigger profound molecular and physiological adaptations. It's designed for everyone, not just athletes, to maximize fitness, recovery, and healthspan. Why Airlocker MattersUnlike typical workouts, Airlocker exercise has been proven to accelerate the health adaptations that lower clinical risks associated with common health challenges. It aligns perfectly with The Perfect Health Lesson, which teaches how to reduce real-world health risks. How Hypoxic Training WorksTraining in low-oxygen environments stimulates multiple physiological changes, including: Increased red blood cell production Improved hemoglobin concentration Higher capillary density Enhanced mitochondrial biogenesis Faster recovery and reduced inflammation Better oxygen utilization and lactate clearance Health Benefits of Airlocker TrainingThe adaptations from hypoxic training improve cardiovascular efficiency, boost energy production, stimulate antioxidant response, and increase growth hormone release. These changes enhance recovery, muscle repair, and performance. Real Results, Proven Science: Airlocker is more than just a workout; it delivers measurable health benefits, helping you become stronger, more efficient, and better at managing health risks. A Commitment Beyond Yourself: I'm not just inviting you to try Airlocker—I'm asking you to bring your friends, family, and colleagues along too. Let's create a movement that drives better health outcomes for everyone. My personal journey with Airlocker exercise and its impact on my health. How The Perfect Health Lesson led me to adopt and recommend Airlocker. The science behind hypoxic training and why it's the key to boosting your longevity and healthspan. Real-world stories of transformations achieved through Airlocker exercise. The Perfect Health Lesson framework: https://www.perfecthealthlesson.com/technology More about Airlocker Studios: https://airlockertraining.com/ If you're ready to experience the profound benefits of Airlocker exercise, find a session near you and bring a friend. Let's make The Perfect Health Lesson a reality—together. Don't forget to share this episode and inspire others to start their journey with Airlocker!
https://www.perfecthealthlesson.com/technology Welcome to this groundbreaking episode where we delve into the revolutionary AQ Points system, a clinically validated biometric tool transforming the way we understand and manage our health. Developed by the esteemed Professor Ulrik Wisloff from the Norwegian University of Science and Technology (NTNU), AQ Points offer a sophisticated alternative to traditional fitness metrics like steps and calories. Instead, AQ Points focus on the intensity of your physical activity by measuring your heart rate, providing a precise and personalized snapshot of your current and future health status. In this episode, we explore how AQ Points go beyond merely tracking your activity levels to deliver real-time insights into your molecular and physiological health adaptations. Learn how maintaining a weekly target of 100 AQ Points can significantly reduce your risk of chronic diseases such as cardiovascular issues, diabetes, and even dementia. Professor Wisloff's extensive research, validated by over a million participants and numerous scientific publications, underscores the profound impact of AQ Points on longevity and overall well-being. We'll also discuss the science behind VO2 Max and its connection to AQ Points, highlighting how improving your VO2 Max through targeted physical activity can enhance your cardiovascular efficiency and extend your healthy years. Discover how the AQ Points system seamlessly integrates with popular heart rate monitors and wearable devices, making it easier than ever to monitor your health in real-time and make informed decisions about your fitness routine. Whether you're a seasoned athlete or just beginning your wellness journey, this episode will provide you with the knowledge and tools to harness the power of AQ Points. Tune in to learn how this innovative health metric can help you achieve optimal health, reduce your risk of disease, and ultimately lead a longer, healthier life. Don't miss out on uncovering the future of personalized health tracking! Key Takeaways: Understand the unique benefits of AQ Points compared to traditional fitness metrics. Learn how AQ Points measure the effectiveness of your physical activity on your health. Discover the significant health risks you can mitigate by maintaining high AQ Points. Explore the connection between AQ Points and VO2 Max for enhanced cardiovascular health. Find out how to integrate AQ Points into your daily routine using the latest health technology. Join us for an enlightening discussion that could change the way you approach your health and fitness forever!
https://www.perfecthealthlesson.com/book Chapter 4: Unlocking Lifelong Health with AQ Points—The Key to Reducing Clinical Risk Key Concept: "Big Doors Swing on Little Hinges" This chapter emphasizes the analogy of "big doors swinging on little hinges," representing how small actions (like tracking AQ Points and VO2 max) can lead to significant health outcomes. Without attention to these small hinges, your health door could swing shut, leading to catastrophic events, just like my father, Olympic gold medalist Duncan Armstrong, and the chairman of a $3 billion company. A Personal Story of Tragedy My father, a house painter, died at 46 from a heart attack, unaware of the importance of tracking cardiovascular health. Ignoring these small but crucial actions led to his door shutting too soon. Duncan Armstrong's Wake-Up Call Despite being an Olympic champion, Duncan Armstrong suffered a heart attack at 52. After losing track of his health post-career, he missed those small, crucial hinges that could have kept him healthy. The Chairman's Life-Changing Four Days At 58, a high-powered executive nearly lost everything due to a catastrophic health diagnosis. He calls it "The Four Days That Changed My Life." His story serves as a reminder that no matter your status, missing the small daily actions can lead to disaster. The Power of AQ Points and VO2 Max AQ Points measure the intensity of physical activity and how it improves health. Maintaining an AQ score of 100 or higher over time can significantly reduce your risk of illness and early death. VO2 max is the gold standard for cardiovascular fitness. Raising your AQ Points naturally increases your VO2 max, protecting you from heart attacks, strokes, and other chronic diseases. Consequences of Not Tracking AQ Points and VO2 Max Not tracking these metrics puts you at serious risk of excess weight, cardiovascular events, high blood sugar, and metabolic syndrome—akin to driving without a speedometer or fuel gauge. Dr. Peter Attia on VO2 Max Renowned physician Dr. Peter Attia emphasizes that raising your VO2 max is the most powerful intervention you can make for long-term health and longevity. Practical Steps to Raise Your AQ Points and VO2 Max Use the Health Impact Software to track your AQ Points and progress. Aim for 100 AQ Points per week to optimize health. Incorporate High-Intensity Interval Training (HIIT) to boost VO2 max. Track progress to ensure consistent improvements. Conclusion By focusing on small, actionable steps—like raising AQ Points and improving VO2 max—you can dramatically reduce your risk of catastrophic health events and improve your healthspan. Download the FREE version of our Health Impact Software at www.perfecthealthlesson/technology to start transforming your health today. The choice is yours.
https://www.perfecthealthlesson.com/book Chapter # 3: From Glory to Survival: The Missing Knowledge. As we continue on this journey, it becomes clearer why Duncan Armstrong's Olympic-level physical achievements, despite their remarkable nature, didn't protect him from a life-threatening cardiovascular event. It's easy to assume that peak fitness in your youth can shield you from future health problems, but that's simply not the case. Here, we arrive at one of the most important lessons in this audiobook—the missing knowledge that Duncan, and many others like him, didn't have. It's the knowledge that could have transformed his trajectory from a near-death experience to long-term health and vitality.
https://www.perfecthealthlesson.com/book Chapter # 2: Beyond the Gold: The Knowledge Duncan Armstrong Didn't Have After Swimming. In this chapter, we dive into the remarkable world of Duncan Armstrong. A young man who, at the age of 20, not only won an Olympic gold medal but became a global icon in one of the most highly competitive sports on Earth—swimming. Duncan knew what it took to win, and his journey to the top was a testament to deep engagement and commitment. When I say “deep engagement,” I'm talking about the kind of intense focus and determination that allows a person to swim over one million laps in a decade, to push through countless hours of training, and to stay laser-focused on a single goal: winning. But here's where the story takes a turn—a turn that is critically important for everyone listening. While Duncan Armstrong had mastered the art of peak performance in the pool, there was something missing. He had the kind of deep engagement and knowledge in swimming that few people in the world will ever achieve. But, like most of us, Duncan didn't have that same engagement or understanding when it came to his long-term health. And this is where The Perfect Health Lesson comes in.
Chapter # 1: The Race of His Life: How Duncan Armstrong Faced His Greatest Challenge The difference between November 1st, 1989 and November 10th, 2020 is 11,332 days. Before we dive into the significance of those two dates in this brand new 'Perfect Health Lesson Library' audiobook, let me take you back to one of the most electrifying moments in Olympic history. My main guest in this book is Duncan Armstrong. He etched his name into the record books as the Olympic champion, gold medalist, and world record holder in the men's 200-meter freestyle. Only 16 people in Olympic history have ever won this event, and Duncan's victory stands as one of Australia's most iconic sporting moments. Stay tuned, in the first few minutes of the book, where you will hear the race call for his gold medal. You'll also hear the unforgettable reaction from his legendary coach, Laurie Lawrence—a moment that still gives me chills every time I hear it. This is history in the making. This audiobook is being listened to in 97 countries, so many of you will have never heard of Duncan Armstrong, or the unlikely story behind his Olympic Gold medal. Click play now to get straight to the race that changed Duncan's life. In addiction to listening to the race, plus Duncan in his own words - throughout each chapter we will share 1-2 world expert PhD's from different health science disciplines. These Professors all have peer reviewed and published medical research. Their evidence (from across the globe) have studied millions and millions of people. The effect of weaving our exclusive PhD interviews throughout the audiobook is so that you can be certain that what we are teaching is evidence based and 100% reliable. There are no wild or unsupported claims. Duncan Armstrong and our author (Shane Stubbs) introduce to 'The Perfect Health Lesson' library with this new offering: 11,332 Days.
Health Impact Software Technology that are discussed in today's lesson. https://www.perfecthealthlesson.com/book In today's episode: Does The Perfect Health Lesson work in the 'real world'. As the creator and teacher of this single framework, I wanted to test it on myself first! Over the past 6 months I have worked with my own personal medical provider (Dr Q) to find out what medical tests I should be getting, and have they improved using The Perfect Health Lesson consistently on a weekly basis. I am so excited to share the results in this episode, so you can learn how to achieve the same results for yourself.
Health Impact Software Technology that are discussed in today's lesson. https://www.perfecthealthlesson.com/book In today's episode: Does The Perfect Health Lesson work in the 'real world'. As the creator and teacher of this single framework, I wanted to test it on myself first! Over the past 6 months I have worked with my own personal medical provider (Dr Q) to find out what medical tests I should be getting, and have they improved using The Perfect Health Lesson consistently on a weekly basis. I am so excited to share the results in this episode, so you can learn how to achieve the same results for yourself.
Health Impact Software Technology that are discussed in today's lesson. https://www.perfecthealthlesson.com/book In today's episode: Does The Perfect Health Lesson work in the 'real world'. As the creator and teacher of this single framework, I wanted to test it on myself first! Over the past 6 months I have worked with my own personal medical provider (Dr Q) to find out what medical tests I should be getting, and have they improved using The Perfect Health Lesson consistently on a weekly basis. I am so excited to share the results in this episode, so you can learn how to achieve the same results for yourself.
Health Impact Software Technology that are discussed in today's lesson. https://www.perfecthealthlesson.com/book In today's episode: How I created a single framework to get people to fall in love with wanting to be physically healthy.,
Health Impact Software Technology that are discussed in today's lesson. https://www.perfecthealthlesson.com/technology In today's episode: Delve into a brand new secret of longevity; using insights into how exercise plasma can lower your real world risk of dementia and catastrophic cardiovascular events.
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