Podcasts about vo2max

Your fancy running watch is feeding you incomplete data about your fitness, and obsessing over VO2 max might be holding you back from real speed gains.Runners obsess over VO₂ max scores, but that number doesn't tell the whole story. In this episode, I break down the real drivers of speed and endurance, explain why a dip in VO₂ max isn't a disaster, and share training shifts that make you faster without burning out. You'll learn which metrics actually matter for different race distances and discover practical ways to build a stronger, more efficient engine. If you've ever felt frustrated by a watch reading or lab test, this will show you how to train smarter and run with more confidence.Key TakeawaysVO₂ max is only one piece of running performance. Focusing on lactate threshold and running economy can make a bigger difference in long races.Small drops in VO₂ max don't mean you're losing fitness—consistency, smart training, and choosing the right workouts matter more.Simple tools like threshold intervals, hill sprints, and steady-state runs can build speed and endurance without obsessing over a single number.Timestamps[00:16] What you'll learn[00:53] The Vo2 Max Number Misunderstanding[01:35] Run Science Nerd Break: The History of Vo2 Max[03:33] What Really Moves Your Vo2 Max[04:25] Run Science Nerd Break: Vo2 Max Research[05:06] Use This To Improve Your Vo2 Max[05:30] How To Do Threshold & Run Economy Workouts[07:02] My Vo2 Max Results[08:31] Use This To Get Better Vo2 MaxLinks & Learnings

VO2max is trendy right now - but is training for VO2max legit or grift? We dive into the science of VO2max, how to improve it, and if it actually matters for long-distance runners. Thank you to our sponsors:✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase. ✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase. In this episode, you will learn:✅ What is your VO2max?✅ What do VO2max numbers actually mean? ✅ How is VO2max calculated?✅ Is your Garmin's VO2max estimate accurate?✅ How much does VO2max matter for performance?✅ How to improve your VO2max✅ Can you improve your performance without changing your VO2max?✅ Is VO2max a health indicator?Field Tests for VO2max:Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator. 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator.Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR. References:

Is your smartwatch just a fun gadget, or a serious medical device?  In this episode, Jonathan Wolf is joined by Dr. Malcolm Findlay, a leading consultant cardiologist, to explore the powerful health data available on your wrist. They decode the most misunderstood metric, Heart Rate Variability (HRV), and reveal how your wearable can provide clinical-grade insights into your heart's health. Dr. Findlay explains the counter-intuitive science behind HRV — why more ‘wobble' in your heartbeat is a sign of good health — and breaks down the two opposing nervous systems that control it. He shares the latest on how these devices can accurately detect serious conditions like atrial fibrillation and why he, as a cardiologist, trusts the ECG function on a consumer smartwatch to make diagnoses. For listeners who track their own data, this episode is a practical guide to what your numbers actually mean. Dr. Findlay explains how to interpret your personal HRV trends, what constitutes a significant change, and when you should use the ECG feature. He also debunks common myths about heart rate zones, revealing the level of exercise intensity that truly benefits your long-term health. The episode concludes with an empowering look at how this technology is shifting control into our own hands. Can a simple alert from your watch really help prevent a catastrophic event like a stroke? Discover which metrics matter most and how to use them to guide your wellness journey.

“I can never get a good workout in… I don't have the time.”  I hear it all the time, especially from busy women. But get ready to learn the best way NEVER to say that statement again!  In this episode, I sit down with Ulrich Dempfle, the CEO of CAROL, to talk about why carving out even a few minutes for exercise in midlife can be a total game-changer.  Ulrich explains that the right movement is one of the most powerful things you can do to boost health span, energy, and quality sleep.  So we dive into the science of VO₂ max and mitochondrial function (which start to decline in our 30s), and how efficient workouts can slow that process dramatically.  For busy women in midlife, heart health and metabolic health are front and center, and CAROL's unique approach makes it possible to train smarter, not longer, for ultimate health.  Tune in here to learn all about CAROL, and discover how quick, intentional exercise can fit seamlessly into your hectic life WITHOUT sacrificing results! Ulrich Dempfle Ulrich Dempfle is the CEO and co-founder of CAROL Bike. He began his career as a mechanical engineer in Germany's automotive industry, but later became a healthcare system consultant and is now a fitness tech pioneer.  Ulrich's personal fitness transformation is proof of CAROL's power. He stresses the importance of not only improving fitness but also delaying the aging process. By significantly improving his own VO2max, CAROL Bike has helped him turn back the clock on aging and keep it there. IN THIS EPISODE Positive and healthy alternatives to long cardio exercises  Comparing the benefits of different training methods  All about CAROL, and how it can help you get your energy back  How 5 minutes on the CAROL bike can be transformative for you Physical, mental, and cognitive benefits of the CAROL bike  The science behind short, effective, rehit workouts  How CAROL is ideal for supporting women's unique hormonal shifts in perimenopause and menopause  Use the code MARIZA to claim $100 OFF your CAROL bike!  QUOTES “Unfortunately, with aging, we all lose about 10% of our VO2 max per decade. So it's a progressive thing. It starts from around 30, and if you don't do something about it, you will lose fitness progressively throughout your life.” “Based on the feedback we're receiving, [we] make it as simple as possible and take as many barriers away to actually stick to a workout and reap the benefits that are available from this ultra short, super efficient workout.” RESOURCES MENTIONED Preorder the Perimenopause Revolution and get your VIP ticket to the Perimenopause Solution event http://hayh.site/pr_bl_ap-snyder_a_opt Get $100 off your CAROL bike HERE with code: MARIZA https://carolbike.pxf.io/GK3LaE CAROL YouTube CAROL Instagram CAROL Facebook RELATED EPISODES  #546: How to Stay Lean, Energized and Strong By Working With Your Physiology, Not Against It with Dr. Stacy Sims #646: The Number One Exercise Hack I'm Doing Daily In Peri To Burn Fat, Build Lean Muscle and Boost Energy & Mental Clarity #552: The Midlife Muscle Crisis: Why Maintaining Muscle Is Necessary For Fat Loss, Strength and Longevity with Dr. Gabrielle Lyon 672: Unbreakable: How to Build a Body And Life That Defies the Rules of Aging with Dr. Vonda Wright

Thank you for listening to Running Strong.The goal of this podcast is to provide training advice to help you become a better runner and a stronger athlete.Whether you're looking to enjoy a big adventure in the mountains, PR your next race, or just looking to become a better, stronger runner - Running Strong will help you get there.Hosted by Will Frantz - a full-time running coach and personal trainer who loves helping people pursue big goals and become stronger runners.-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Schedule a Free Call⁠⁠⁠⁠⁠⁠⁠-Want to ask me a question?Head to my Instagram and DM me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠IG - @will.c.frantz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠-----Thank you for listening!

In this episode of Meathead Test Kitchen, Sadie and Sausha explore the often misunderstood concept of VO2 max and its significance in fitness. With their signature blend of humor and expertise, they break down what VO2 max really means, how it's measured, and why it matters for your health and athletic performance. Forget the influencers in face masks; this episode focuses on the science of breathing efficiently and how to improve your oxygen consumption. Join the duo as they discuss practical ways to enhance your VO2 max through various forms of aerobic exercise, including the increasingly popular high-intensity interval training (HIIT). They also share a unique kettlebell workout that promises to boost your VO2 max while keeping your training fun and effective. Expect plenty of laughs and relatable anecdotes as they guide you through the ins and outs of this crucial fitness metric.

What if the secret to running faster isn't pushing harder but actually slowing down for 80% of your training?If you've been grinding through workouts and not seeing the speed gains you want, this episode reveals the counterintuitive training approach that actually works. You will learn why slowing down for months at a time is the secret to getting genuinely fast, how to structure your training to build an unstoppable aerobic engine, and the exact timeline and methods that transformed my running from years of frustration to breakthrough performances. You'll discover the simple breathing test that tells you if you're training in the right zone, why most runners skip the one phase that creates real speed, and how to implement a systematic approach that makes every future workout more effective.Key TakeawaysBuilding a strong aerobic base through slow, easy miles is what unlocks faster paces and longer runs without burnout or injury.Mixing in strength work, sprints, and the right recovery keeps your legs strong and your heart rate in the right zones for real progress.Timing your base phase and knowing when to add intensity ensures you're ready for your best race or simply healthier, more enjoyable runs.Timestamps[00:29] What You'll Learn[01:19] Run Faster With This Base Training Framework[02:13] When You Should Do Base Training[03:12] Use This Free Plan To Build Your Base Now[03:35] Aerobic Run Training Is Like Driving a Car[04:36] When Should You run By Heart Rate?[05:34] Help Me Fight Algorithm Gods[05:55] How to Do Sprints The Right Way For Aerobic Base Training[06:57] Why Base Training Is So Fun[07:37] The 2 Types of Base Training Explained[08:26] Do This After Building Your BaseLinks & Learnings

In today's podcast I talk about: TP site down for the day. Morning hill repeats and evening long run. Plan my keto fuel for VO2MAX intervals.

On this episode of the show I am joined by local runner and friend Andy Briggs, who joins us all the way from the Chichester University Sports & Science laboratory. Andy and I discuss the different types of gains that can be made for athletes when they make use of laboratories like they have at Chichester. Environmental chambers, sweat testing, Vo2 Max and more. Our show host Dan DP and others in the area have made use of these previously for events and it was a great discussion with Andy finding out all about how this works.On top of it all, Andy has been kind enough to offer a discount (valid for a period of time from this episode launching) to all listeners who may want to use the laboratory. That code is PRP20 for a 20% discount. Amazing. Thank you to Andy and the team for taking the time to make this all happen.And as always, Dan and Dave get together for a mega long overdue catch up. Happy running and smart training everyone! X

Olav joins David to discuss changes to metabolics and tradeoffs that are made when making changes. They discuss efficiency, economy and fractional utilization and how they relate to VO2Max, different athlete types and training they need as well as how to develop your own testing protocols. (00:00) Introduction(01:26) Why is there a Tradeoff Between Efficiency and VO2Max(14:42) Efficiency, Economy and Fractional Utilization(24:36) How do These Metrics Relate to Power Profiling?(29:40) Metabolic Differences of Continuous vs Stochastic Races(35:35) Is the Ideal Balance Athlete or Event Specific(45:38) Advice on Building a Metabolic Profile Thanks to the sponsors of this podcast series:VO2Master To book your 1 on 1 call head to https://vo2master.com/norwegian-method/Website: https://vo2master.com/ Instagram: @vo2masterYouTube: https://www.youtube.com/c/VO2Master MaurtenTo benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMS1” at checkout. The code is applicable once per customer, on all products except the Maurten Bicarb System, valid until 31/12/2025.Maurten WebsiteInstagram: @maurten_officialYouTube: https://www.youtube.com/c/MaurtenOfficialHosted, edited and produced by Dr David LipmanEditing, video and introduction by Roj Ferman

Kan du egentligen lita på din pulsklocka? I veckans Prestera Mera snackar vi VO2max – hur klockan räknar ut det, varför värdena ofta diffar mot verkligheten och vad det betyder för din träning. Vi dyker ner i felmarginaler, GPS-noggrannhet och algoritmernas gissningar, men också i varför klockan ändå kan vara ett riktigt bra verktyg. Vi har även publicerat en artikel för djupare läsning på presteramera.com Tidsschema 01:10 Vad VO2max är och hur det mäts 03:00 Hur klockor estimerar VO2max 08:30 Exempel på fel i siffrorna 11:00 Studier om felmarginaler 19:00 GPS-mätningarnas noggrannhet 21:15 Varför klockan ändå är användbar 24:00 Framtidens sensorer och teknik   Mer poddar och artiklar hittar du på Prestera Mera Har du frågor till podden? ställ din fråga på vårt instagramkonto: @presteramerabyumara   Värdar  Tommy Ivarsson, Fil.mag Biomedicin (M.Sc.)–Specialisering mot mänsklig prestation. tommy@umara.se Simon Gustavsson, Fil.kand Biomedicin (B.Sc.)–Specialisering mot områdena kost och träning. simon@umara.se

On this episode of the Flex Diet Podcast, I'm joined once again by Dr. Phil Batterson to nerd out on one of my favorite topics: anaerobic metabolism. We dig into what's really happening during high-intensity training, the role of lactate, and why much of the “anaerobic vs. aerobic” discussion you hear is oversimplified (or just plain wrong).We also get into the nuts and bolts of how your bioenergetic systems adapt, why cardio equipment can actually be a powerful training tool, and where metabolic carts fit into the picture. Along the way, Phil drops practical examples you can use to better understand your own performance. If you want a clear, science-backed breakdown of anaerobic training without the fluff, this episode is for you.Sponsors:LMNT electrolyte drink mix: https://drinklmnt.com/Get your rower and assault bike at Rouge https://miket.me/rogueAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:04:58 Personal Updates and Business Insights12:37 Anaerobic vs. Aerobic Metabolism Discussion15:00 Training Techniques and Adaptations21:07 Challenges in Hybrid Training24:43 Exploring the ATP-PC System33:59 Introduction to Bioenergetic Systems34:05 Understanding Energy Systems in Exercise34:35 The Role of ATP and Phosphocreatine35:08 Intensity and Energy System Utilization35:46 Fatigue and Muscle Contraction36:38 Misconceptions in Exercise Physiology37:42 Lactate and Its Role in Exercise40:18 High-Intensity Training Adaptations41:46 VO2 Max and Training Protocols42:40 Balancing Aerobic and Anaerobic Training43:58 Effective Training Strategies55:00 Heart Rate and Performance Metrics01:00:07 Lactate: Myths and Realities01:09:30 Buffering Capacity and Adaptations01:16:03 BFR Bands and Intense Workouts01:16:38 The Importance of Cardiovascular Training for Lifters01:17:21 Debunking Myths About Cardiac Development01:18:04 Anaerobic and Aerobic Training Insights01:18:47 Effective Aerobic Training Strategies01:19:42 Maintaining VO2 Max with Minimal Effort01:20:12 Mitochondrial Function and Effective Workouts01:20:49 Where to Find Dr. Phil Batterson01:24:13 VO2 Max Testing and Interpretation01:28:42 Challenges in Lactate Threshold Testing01:39:00 Dynamic Range and Performance01:44:59 Conclusion and Final ThoughtsFlex Diet Podcasts You May Enjoy: Episode 264: Finding Your Aerobic Sweet Spot for Peak Health with Dr Phil BattersonYouTube: https://youtu.be/5j90cmi_I6k Episode 275: Mastering Combat Sports Conditioning Using Advanced Training Techniques with Strength Coach James TognariniYouTube: https://youtu.be/t9Hc-VrsY4kConnect with Dr Phil Batterson:Instagram: https://www.instagram.com/drphilbatterson/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

In this podcast, Jon Westfall and I discuss several new technology releases and personal experiences with gadgets. They talk about Google's plans to integrate AI features into the Chrome browser to improve security and search functionality. Nothing Ear (3) earbuds, which have an interesting feature where the charging case can be used as a microphone. AirPods Pro (3), noting the magnetic case and the new ear tips, and he and Ogasawara compare the sound quality of various microphones. Meta Ray-Ban smart glasses with a heads-up display and gesture control, but express frustration over the limited availability and the requirement to get a demo at a few select stores. We also briefly touch upon the new iPhone Air, speculating that it is a test run for a future foldable iPhone. Mac OS 26 update and its effect on the VO2 Max calculation, which has led to inconsistent readings for users. The podcast ends with a nostalgic discussion of their favorite Windows CE devices. I talked about my first Windows CE device: The HP 320LX Handheld PC. Jon discussed his first "real" smartphone, the HTC Himalayas, and his all-time favorite, the HTC Kaiser or Titan II, praising its form factor and features.

VO₂max gilt als einer der stärksten Indikatoren für Fitness und Langlebigkeit - und doch bleibt sie oft unterschätzt. Dr. Golo Röhrken erklärt, warum Ausdauertraining nicht nur Leistung steigert, sondern Mitochondrien stärkt, das Herz schützt und dein biologisches Alter senken kann.

Most of us never think about how we breathe but science shows it may be one of the most overlooked drivers of health and disease.Dr. Roger McFillin talks with Dr. Amy Lichon, a double-board-certified physician who left a successful hospital career to teach people how to heal through their breath. They explore why mouth breathing fuels anxiety, insomnia, and fatigue, how carbon dioxide and nasal breathing affect the nervous system, and why a century-old method called Buteyko could transform sleep, focus, and even athletic performance.You'll learn practical tools from a simple “control pause” test to techniques for decongesting the nose and calming the nervous system that anyone can start today. If you've tried everything for stress, sleep, or focus and nothing sticks, this conversation may reveal the missing piece.Learn more about Dr. Amy Lichon here: https://www.courami.com/ Dr. Roger McFillin / Radically Genuine WebsiteYouTube @RadicallyGenuineDr. Roger McFillin (@DrMcFillin) / XSubstack | Radically Genuine | Dr. Roger McFillinInstagram @radicallygenuineContact Radically GenuineConscious Clinician CollectivePLEASE SUPPORT OUR PARTNERS15% Off Pure Spectrum CBD (Code: RadicallyGenuine)10% off Lovetuner click here

High Performance oder gesund alt werden – muss man sich als Läufer:in wirklich entscheiden? In dieser Folge sprechen wir mit Dr. Andrea Gartenbach, Ärztin und Longevity-Expertin, darüber, wie sich Training, Regeneration und Ernährung so gestalten lassen, dass sie sowohl die Performance steigern als auch die Gesundheit langfristig schützen. Wir klären, welche Rolle VO₂max und Mitochondrien für die Langlebigkeit spielen, warum zu viel Belastung das Gegenteil bewirken kann und welche Strategien und Biohacks – von Technologien bis hin zu Supplements – wirklich sinnvoll sind. Viel Spaß beim Hören!(00:01:40) - Intro Ende(00:08:25) - Was ist das Fitness-Alter?(00:13:34) - Fitness-Alter und die Rolle der VO2max(00:18:46) - Darum lässt dich zu viel Sport schneller altern(00:25:32) - Wie erkennen wir, wie viel Trainingsreiz gut für uns ist?(00:31:44) - Biohacks für mehr Mitochondrien(00:37:19) - Mikronährstoffe für bessere Performance(00:44:36) - Laufernährung und Darmgesundheit: Performance vs. Health?(00:50:08) - Supplements und Technologien für mehr Leistung(00:54:13) - Regenerations-Hacks aus der Longevitywelt(01:02:54) - Top-Empfehlungen einer Longevity-ExpertinFoto: Andrea GartenbachMusik: The Artisian Beat - Man of the CenturyHier findest du Andrea auf Instagram.Hier geht's zu Andreas LinkedIn-Profil.Hier geht's zu Andreas Website.⬇️⬇️⬇️ZALANDO RUN ZONE:Vom 16. bis 20. September verwandelt sich der Zalando Outlet Store in der Tauentzienstraße 18, 10789 Berlin, in die exklusive Zalando Run Zone. Hier kannst du dich in einem exklusiven Zalando Running Concept Store optimal auf den BMW Berlin Marathon vorbereiten. Es erwarten dich die neuesten Styles, eine Lauftechnik-Analyse und spannende Events.Jede:r kann teilnehmen - kommt einfach vorbei in der Zalando Run Zone Tauentzienstraße 18, 10789 Berlin!Es ist mehr als nur ein Run - mit der besten Ausrüstung und den neuesten Styles auf Zalando. #GetMoreFromYourRun“https://www.zalando.de/running-men/Hier findet ihr alle aktuellen Rabatt-Aktionen von unseren Werbepartner:innen! Hosted on Acast. See acast.com/privacy for more information.

Vi svarer på lytterspørsmål: hvorfor mindre volum og høyere innsats ofte gir bedre resultater, hvordan du kan teste VO2‑max (4x4/Cooper), hvorfor sykling sjelden gir samme puls som løping, og hvorfor grundig oppvarming (20+ min) reduserer skader. Praktiske råd for å trene hardere — men smartere. .

Dans cet épisode du podcast La Pause Fitness nous allons parler de Vo2max, frissons, perte de graisse et petit déjeuner. Nouveau : Les illusions du développement personnel (et apprendre à Vivre sans recettes toutes faites) Au programme : VO₂ max : combien de temps faut-il pour l'améliorer vraiment ? Le VO₂ max, souvent considéré comme […] The post Vo2max, frissons, perte de graisse et petit déjeuner appeared first on Fitnessmith.

Most runners are accidentally avoiding the exact training that would make them fastest.If you've ever wondered why your training feels hard but race day still falls short, this episode connects the dots. I break down the difference between Zone 2, threshold, and VO₂ Max so you can finally see how they work together instead of against each other. The right balance isn't about running more miles or suffering through every session—it's about understanding which gears to use and when. You'll learn how to train smarter, avoid wasted effort, and unlock the kind of fitness that makes race pace feel easier than you thought possible.Key TakeawaysTraining zones like Zone 2, threshold, and VO₂ Max each play a unique role in how fast and strong you can race.Formulas and guesswork often get your zones wrong, which can leave you undertrained, overtrained, or stuck in the gray zone.Knowing your real threshold unlocks smarter workouts that actually improve speed and endurance without burning you out.Timestamps[00:12] What You'll Learn[00:52] The Difference Between Zone Two Threshold and Vo Two Max[01:25] Zone 2: The Foundation of Aerobic Base Building[02:10] Run Science Nerd Break: Threshold Fun Facts[03:30] Defining Vo2 Max and Why It's So Important[04:03] Run Science Nerd Break - Aerobic vs Anaerobic[05:26] Use This Free Training Plan to Improve Your Threshold[06:16] My Vo2 Max Lactate Threshold Test Results[07:51] Why This All Matters For Runners[08:12] You Don't Have To Train Your Threshold[09:26] How I'm Training After The Test[10:16] Finish Line Thoughts: Did Maffetone Help Or Hurt Me Over the Last 13 Years?Links & Learnings

Learn more about Brodie's Research Database & AI Assistant

If you're interested in boosting your cardiovascular fitness, I've got three steps for you to do.  Your cardiovascular fitness - VO2 max - is the most powerful predictor of longevity. Together with your lower body strength, they will tell the story of your future.    What is VO2 max? Oxygen consumed in milliliters per kilogram per minute. Strongest predictor of longevity, alongside lower body strength. VO2 Max and muscle mass peaks typically at age 25, with studies suggesting an average annual reduction of about 1% after.   Increasing your VO2 max can significantly increase your longevity. It can reduce all-cause mortality by 10-25%. Just going from low to above-average fitness levels can reduce mortality risk by 60-70% over a decade.    The 3 Steps to Improve Cardio Fitness 1. Long slow aerobic exercise  Walking, hiking, biking, swimming. Work just below threshold (can talk, slightly breathy). 80% of the time will be spent here. 20% should be spent doing HIIT or strength training. 2. High-Intensity Interval Training (HIIT)  10-15% improvement in 5-10 weeks 15–30 seconds of breathless effort (sprinting effect). Breathless in 30 seconds or less. 3. Strength training Improves muscle, may enhance your body composition or weight    Improving both your fitness (oxygen delivery and use) and reducing weight means your ml/kg/min will go up as you consume more oxygen with less body weight .. and even if you don't lose weight your muscle is metabolically active and consumes oxygen while fat doesn't.    So let's come back to the value of VO2 for reducing all cause mortality.  A modest increase of 3.5 ml/kg/min (1 MET) is all it takes to reduce all-cause mortality by up to 25%.    How do you know your Cardio Fitness is improving?    Short of getting a VO2 max test, you can measure in other ways:  Resting heart rate – first thing in morning  Recovery heart rate at end of interval and one minute later One-mile walk test   Why Muscle Still Matters? More muscle = higher oxygen demand → better VO2 Max. Fat mass doesn't contribute to oxygen use. Muscle quality declines with age → requires smarter training, especially during menopause.   Watch this episode on Flipping50TV YouTube.   References:  Journal of American College of Cardiology. 2018, PMID: 30384883. Circulation. 2007, PMID: 17548726.   Other Episodes You Might Like: Previous Episode - 80 Lb Perimenopausal Weight Loss After Corporate Burnout Next Episode - From Your Mouth to Your Gut: Hearing Health Whisper More Like This - Extended Cardio and Low Protein Equal Short Term Weight Loss   Resources:  Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes. Are you burning belly fat or burning out? Get the Menopause Fitness Guide to High-Intensity Interval Training to help you lose more fat and stay on track!  

 Episode 391. We go belly-to-belly with Frank Perrelli (@fvp_iv • @treigninglab_ok) — NJ State Champion, Cornell NCAA All-American, 2x EIWA Champ, University National Champ, 4x U.S. Senior All-American & U.S. Open runner-up — now leading Treigning Lab Oklahoma, bringing Coach Sam Calavitta's performance system to Stillwater.In this episodeJersey roots ➝ Delbarton ➝ Cornell with Coach Rob Koll & Mike GreyFrom Spartan Combat RTC coach to building Treigning Lab OKScience vs. simplicity in wrestling trainingTesting that matters: VO₂ max (treadmill), RMR, body comp (BIA), HTMA (hair mineral analysis), targeted labsNutrition & weight cuts the right way (food-first, individualized micros, essential amino acids, omegas)What most wrestlers miss in S&C (breathing/diaphragm strength, recovery metrics)Working with elite athletes and prepping for Worlds (RBY, Trent Hidlay)Frank's daily routine (4am, red light, compression, training) & family life in StillwaterChapters 00:00 Cold open & ABR intro03:00 Taylor Ham vs. pork roll (NJ forever)06:40 Delbarton years, Coach Stoll & Guy Russo13:00 Cornell fit, culture, & academics (sink or swim)17:55 Mike Grey's impact & RTC years22:45 Meeting Coach Cal • Treigning Lab philosophy29:00 Testing stack: VO₂/RMR/BIA/HTMA → action plans34:45 The “eyeball test,” late-match fatigue, breathing work37:50 Cutting weight without ruining performance41:55 Cheats, inflammation, and staying dialed42:30 Macros vs. micros (EAAs, krill oil, food-first)50:55 Why Stillwater; building Treigning Lab OK52:00 Worlds prep (RBY, Trent) + Croatia trip57:55 Daily practices & favorite pods (Paul Chek shout)1:01:20 Guilty pleasure TV & sign-offGuest linksFollow Frank IG: @fvp_iv Follow The Treigning Lab Oklahoma IG:  @treigninglab_ok Website Follow & support Airey Bros RadioYouTube:Instagram:Black Sheep Endurance CoachingBuy Me a Coffee

Време е за още един вълнуващ епизод от #realitycheck сериите ни. В него тестваме нашите VO2 max и други важни телесни показатели, които ще Ви покажат още информация, ако искате и Вие да разберете повече за спсобностите на Вашето тяло и за това как се справяте в спортния си път. Благодарим за съдействието на DexaFit София, които любезно направиха нашите тестове и откликнаха да ги анализираме заедно чрез техния управляващ директор Денис Колев, който и довежда световната компания у нас. Тестовете, които направихме бяха за VO2 max, което е показател за аеробната издръжливост и кардиореспираторната форма, който представлява максималното количество кислород, което тялото може да използва по време на интензивна физическа активност. По-високата стойност на VO2 max означава, че тялото по-ефективно използва кислорода за производство на енергия, което води до по-добра издръжливост, по-малко умора и по-добро цялостно здраве. VO2 max. е показател за атлетичната производителност и трябва да се увеличава, когато нивото на физическата Ви подготовка се подобрява. Водещият световен експерт по дълголетие Питър Атия вярва, че VO2 max може да се счита за показател на продължителността на живота. Познавайки Вашият VO2 max можете да таргетирате Вашите тренировки спрямо целите, които имате, а именно да възстановявате, горите мазнини или тренирате сърцето и аеробната си издръжливост по-добре. Сканирахме и телата си с DexaFit скенер, който дава информация за телесния състав, разпределението на подкожните мазнини и нивата на висцералните мазнини. Здравето на опорно-двигателния апарат, оценка на състоянието на мускулите, симетрията, силата на скелета и потенциалните рискове, свързани със саркопения и остеопороза. Оценка на рисковете за здравето, биологичната възраст и потенциалните рискове за заболявания като сърдечни болести и диабет. Направихме си и Resting Metabolic Rate (RMR) тест, който показва скоростта на метаболизма ни в покой - броят на калориите, които тялото изгаря без да правим нищо. От изследването става ясен и коефициента на дихателна обмяна (RER), който разкрива предпочитаните от тялото Ви източници на гориво. В теста ще разберете и сърдечния си ритъм в покой, което предоставят ценна информация за риска от заболявания, които ще попречат на Вашето дълголетие. С данните от изследването може да подобрите диетата си за оптимална енергийна ефективност и избягване на преяждане или недояждане, след като вече знаете точните си калорийни нужди и предпочитано гориво. DexaFit София: https://www.sofia.dexafit.com/bg ул. „Атанас Дуков“ 32 088 358 1717 Приятно гледане и слушане! Последвай ни и в: Facebook: https://bit.ly/2FJlMHl https://www.youtube.com/@LegendiBG Instagram: https://www.instagram.com/legends__podcast/ Twitter: https://twitter.com/LegendiLegends Spotify: https://open.spotify.com/show/4hTic33jhXgBh31GM6AEYL Apple Podcasts: https://podcasts.apple.com/bg/podcast/legendi-legends/id1538275381 SoundCloud: https://soundcloud.com/cfcjgwgp3shy Deezer: https://www.deezer.com/us/show/2067872?deferredFl=1 - Георги Харизанов Веселин Вълчев Легенди / Legends Българският подкаст

Imagine waking up feeling clear, light, and full of energy in just one week. That's exactly what our Fall Vitality 7-Day Reboot delivers.  Daily support & accountability Clean, nourishing meals (that taste good!) Live group coaching & guidance A supportive sisterhood to do it with you

Ever catch yourself crushing in business…but low-key running on fumes? Like you're pushing hard, but your body's throwing quiet warnings you can't quite decode? In this episode of The Happy Hustle Podcast, I'm resharing a powerful Guest Guru training from inside The Happy Hustle Club—our private community featuring Justin Roethlingshoefer, Celebrity Health Expert and Founder of Own It Coaching. Justin doesn't sell hacks; he engineers paradigm shifts. His mission: help leaders stop sacrificing health for the mission and start running their bodies like their business.Justin's story is raw and real. As a kid, he battled both obesity and anorexia and even faced liver and kidney failure at 16. That pain turned into purpose: two undergrads, a master's, pro hockey, a doctorate's worth of research on sleep and heart rate variability (HRV), plus deep training in functional medicine and cellular healing. He went on to become Director of Player Performance in the NHL, then stepped away after a personal health scare (precancerous polyps and a bleeding ulcer) to build Own It Coaching with his wife—a 50-person team now guiding 3,500+ high-performing founders and creators. They even built “The Health Haven” in Miami to show people how to live differently, daily. Why it matters: Justin is the rare coach who blends faith, science, and systems so your health outcomes become inevitable, not accidental.Here's what you'll learn in a nutshell:HRV is the language of your body. A higher HRV = better adaptation to stress.Oxygen is step one. VO₂ max isn't just for athletes—it's a wellness vital.Sleep is your detox system. Quality beats quantity.Fix the base before the boosters. Symptoms (low T, poor sleep, brain fog) rarely mean you “need more hormones.” Hormones open pathways; vitamins, minerals, and amino acids create the raw materials.Consistent + intentional behaviors over time = inevitable outcomes. If you're ready to go deeper and hear Justin's full training—the stories, the frameworks, and the practical protocols—hit play on the episode and let's level up your health, leadership, and longevity together. Connect with Justinhttps://www.facebook.com/ownitcoaching1/https://www.instagram.com/ownit.coaching/https://www.youtube.com/channel/UCDetLdQmF_t_sEM-6d4eFkQhttps://www.linkedin.com/company/justown-it/Find Justin on this website: ownitcoaching.com Connect with Cary!https://www.instagram.com/caryjack/https://www.facebook.com/SirCaryJackhttps://www.linkedin.com/in/cary-jack-kendzior/https://twitter.com/thehappyhustlehttps://www.youtube.com/channel/UCFDNsD59tLxv2JfEuSsNMOQ/featured Get a free copy of his new book, The Happy Hustle, 10 Alignments to Avoid Burnout & Achieve Blissful Balance https://www.thehappyhustle.com/bookSign up for The Journey: 10 Days To Become a Happy Hustler Online Coursehttps://thehappyhustle.com/thejourney/Apply to the Montana Mastermind Epic Camping Adventurehttps://thehappyhustle.com/mastermind/“It's time to Happy Hustle, a blissfully balanced life you love, full of passion, purpose, and positive impact!”Episode Sponsors:If you're feeling stressed, not sleeping great, or your energy's been kinda meh lately—let me put you on to something that's been a total game-changer for me: Magnesium Breakthrough by BiOptimizers. This ain't your average magnesium—it's got all 7 essential forms that your body needs to chill out, sleep deeper, and feel more balanced. I take it every night and legit notice the difference the next day. No more waking up groggy or tossing and turning all nightIf you're ready to sleep like a baby, calm your nervous system, and optimize your recovery, go grab yours now at bioptimizers.com/happy and use code HAPPY10 for 10% OFF.99 Designs- Need a killer logo, stunning website, or next-level brand design?Stop DIY-ing and start delegating like a boss with 99designs by Vista! Neurable- If you're looking to level up your focus, productivity, and mental wellbeing all at once, do yourself a favor and check out Neurable. You get a special hookup—just use the code HAPPY at checkout and get $100 off.

What if the research indicated there was an inexpensive breathing exercise device that, if utilized about 5 minutes/day, could significantly reduce blood pressure and improve exercise performance? Resisted breathing – or what the science refers to as “inspiratory muscle strength training” – or IMST - isn't new. I remember reading about it, but at the time it appeared to be all fluff as our intercostal breathing muscles were almost never utilized at capacity, so who cares if we strengthen them? Fast forward a decade or so and it turns out we might all care. Whether you or a loved one has high blood pressure and would like to access options beyond just medications, or you're a runner, triathlete, swimmer or cyclist looking to optimize your performance – IMST may be worth a closer look. Today we'll take that closer look with Dr. Daniel Craighead, who's groundbreaking work in this area is both fascinating and eye-opening. Dr. Craighead is a leading exercise physiologist and cardiovascular health researcher at the University of Minnesota, where he focuses on innovative, time-efficient interventions to combat age-related declines in cardiovascular and metabolic health. His research on high-resistance inspiratory muscle strength training has shown that just five minutes a day of targeted breathing exercise can significantly lower blood pressure, enhance vascular function, and improve exercise tolerance — all without traditional aerobic training. Today, he joins The Coaching Lab to unpack how this simple, science-backed technique is reshaping approaches to both peak performance and everyday health.The Powerbreathe unit Dr. Cooper has been using available here.You can stay up to date on Dr. Craighead's latest research via his lab website and if you'd like to tune into another interview he provided for NPR, it is available here.Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/ Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/ Tap into the home of the (freely available) Not Done Yet! articles on unlocking life's 2nd half here. YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel Contact us: Results@CatalystCoaching360.comTwitter: @Catalyst2ThriveWebsite: CatalystCoaching360.comIf you are a current or future health & wellness coach, please check out our Health & Wellness Coaching Community on Facebook: https://www.facebook.com/groups/278207545599218. This is a wonderful group if you are looking for encouragement, ideas, resources and more.

I'm thrilled to bring you Dave Pascoe—a former network security architect turned longevity athlete and biohacker—whose measured approach to anti‑aging is both rigorous and refreshingly practical. We trace Dave's journey from teenage hacker to data‑driven health optimizer, the telomere wake‑up call that shifted his mindset, and how he now tracks biological age with epigenetic testing (including the DunedinPACE “pace of aging” algorithm popularized by TrueDiagnostic). We also unpack the Rejuvenation Olympics—what the leaderboard actually measures and how to think about it without the hype. If you've heard buzzwords like “pace of aging” and wondered what they really mean, we translate them into plain English here. From there we get tactical: why Dave cut out ultra‑processed foods (we touch on the NOVA classification so you can spot them fast), how he reframed running and training, and why VO₂ max is one of the strongest fitness predictors of longevity. We compare sprint work vs. endurance for healthspan, dive into SHBG and testosterone (and why carbs, stress, and training load matter), and talk sleep, meditation, and the often‑ignored lymphatic system—including why movement is non‑negotiable because your lymph relies on muscle contraction to flow. Expect clear takeaways you can apply this week: food upgrades, training levers, recovery basics, and lab markers that actually move the needle. Finally, we open the hood on Dave's AI‑driven supplement schedule—how he used large language models to de‑conflict ~100+ ingredients into practical AM/PM dosing, and why he's building a personal GPT that ingests labs, wearables, and genetics for personalized protocols. We also level‑set on gene‑therapy hype, “exercise in a pill,” and influencer blueprints versus fundamentals. The mantra we land on is simple: “Comfort is good, capability is better.” Listen in for the frameworks, the mistakes to avoid, and a preview of Part 2, where we'll walk through Dave's public playbook so you can build your own. 

In this episode of the Human Endurance Podcast, we sit down with professional ultra runner Jazmine Lowther, fresh off her impressive ninth-place finish at the OCC. Jazmine shares practical training tips for people aiming to give trail running a try. We dive into transitioning from road marathons to trail running, training methodologies, the importance of mental toughness, and the unique challenges faced by women in ultra running. Discover Jazmine's insights on RPE, heart rate monitoring, VO2max training for Ultras and tailored coaching strategies that help runners of all levels. Whether you're an aspiring ultra runner or a seasoned athlete, this episode is packed with actionable advice and inspiring stories.Follow Jazmine: @jazmine_lowtherFollow Fabi: @endurance_fabiFollow Bruna: @justbrunathings

Phil Batterson is a competitive runner, former running coach, and the founder of Critical Oxygen. Phil has a PhD in human bioenergetics and a love for all sorts of endurance sports, from rowing to track and field and ultras. His goal with Critical Oxygen is to teach athletes and coaches how to optimize their physiology to maximize endurance performance. This episode is important and is a repost of episode 330 from 2023. Phil breaks down some of the complex physiology behind the three different thresholds to make it more accessible, as well as providing practical ways to apply it in training. Some of our discussion includes: Phil's journey into endurance training and exercise science What physiology defines each of the three thresholds How runners can determine their own thresholds The importance of lactate threshold work for race preparation Common mistakes when using training zones How to integrate VO2 max work with cross training Whether you like to geek out on physiology or just want to race faster, you'll learn a lot from my conversation with Phil! Links & Resources from the Show: Follow Phil on Instagram Check out the Critical Oxygen podcast and blog Let me help you get the most out of your training Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot but more effective, blackcurrant berries are vasodilators, helping you get more blood flow to where it's needed. Boost your performance and immune system with 2before: use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. With twice of the fiber of my last greens mix and a better flavor, it's a no brainer for me. Try it for yourself here at previnex.com and be sure to use code “JASONGREENS” to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green!

Your fancy smartwatch is lying to you about your VO2 max, and chasing that number is sabotaging your race timesMost runners obsess over VO₂ max, but few really understand what it means or how to use it. In this episode, I break down the truth about what VO₂ max actually measures, why your watch might be misleading you, and how to train in a way that builds lasting fitness. If you've ever wondered why your numbers don't match how strong you feel, or how to make sense of VO₂ workouts without burning out, this conversation will give you the clarity and tools to get there.Key TakeawaysVO2 max shows your genetic potential for using oxygen, but having a high number doesn't guarantee fast race times.Smartwatches often give inaccurate VO₂ max numbers because they can't measure things like sleep, recovery, or stress.The right workouts and patience can help you train smarter, improve steadily, and unlock real race-day performance.Timestamps[00:15] What You'll Learn[00:49] Vo2 Max Defined[03:29] How To Improve Your Vo2 Max[07:24] Use This To Improve Your Vo2 Max Now[08:03] Run Science Nerd Break - Vo2 Max Tops Out[09:03] Why Smart Watches Get It All Wrong[09:51] Why You Need Patience To Improve Your Vo2 Max[11:01] Use This To Get a Higher Vo2 Max and Race FasterLinks & Learnings

Send us a textWe all know movement is good for us. But can the right kind of exercise actually slow the aging process itself?In this episode, Dr. Kevin White talks with Benjamin Miller, Ph.D., professor of aging research at OMRF and past president of the American Aging Association, about what really happens to our muscles and mitochondria as we age, and how his new NIH-funded clinical trial is working to answer one of the most important questions in longevity science: why do some people respond to exercise better than others?"Every drug we study is just trying to be as good as exercise — and exercise still wins."Dr. Miller explains the biology of aging in plain language, from protein damage to energy production, and shares why exercise still outperforms any “miracle drug” on the market. He also unpacks the design of his new trial, where people 60 and older will receive supervised training, advanced health testing, and wearables to measure everything from VO₂ max to sleep — all with the goal of predicting who benefits most from which type of exercise.In this episode:Why exercise is still the closest thing we have to a longevity drugHow mitochondria and protein health drive resilience as we ageWhat VO₂ max actually measures — and why it predicts lifespanThe role of genetics vs. lifestyle in how our bodies respond to trainingHow to get involved in Dr. Miller's NIH-backed exercise study at OMRFThis conversation is a reminder that slowing aging isn't about hacks or shortcuts — it's about moving, staying engaged, and using science to make every decade stronger than the last. Prime Health Associates

Our coaches sit down to discuss the downsides of using FTP as an anchor for many types of intervals, how your individual physiology can make those targets suboptimal for the best stimulus, and the many alternative approaches that we use instead. We dig into VO2max, anaerobic and sprint efforts, plus first threshold and endurance riding. Then we answer your questions on minimum effective dose, breaking out of a rut, assessing realistic targets, and more.

Walking speed predicts your risk of death better than cholesterol—and this episode reveals why. You'll learn how to test your biological age at home in just 10 seconds, and how to use that information to upgrade your human performance, extend your longevity, and tailor your biohacking strategy for maximum results. Discover the overlooked role of pelvic floor strength, glute activation, and neuromuscular training in brain optimization, metabolism, and injury prevention. Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR Host Dave Asprey speaks with Dr. Vonda Wright, a double board-certified orthopedic surgeon, hormone optimization expert, and elite sports medicine pioneer who's worked with Olympic athletes, military special forces, and high-performing women through every phase of life. With decades of experience in functional medicine, movement science, and hormone therapy, Dr. Wright shares the essential strategies to prevent frailty, rebuild strength, and thrive through perimenopause and beyond. You'll learn: • How walking speed reveals aging and longevity better than traditional blood tests • The biomechanics behind muscle “shutdown” and how to turn muscles back on • The truth about C-sections, pelvic floor rehab, and functional motion assessments • Which supplements, nootropics, and hormone therapies restore metabolism and vitality • Why perimenopause is a turning point for brain, bone, and cardiovascular health • Testing tools and training methods to upgrade strength, prevent falls, and age powerfully Whether you want to feel stronger, think sharper, or stay youthful into your 90s, this is your roadmap for smarter not harder biohacking with real-world impact. Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living. Episodes are released every Tuesday, Thursday, and Friday (audio-only) where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing. Keywords: 10-second walk test longevity, pelvic floor dysfunction and aging, glute activation for brain health, perimenopause hormone replacement therapy, VO2 max biohacking, estrogen for bone density, neuromuscular reactivation exercises, functional movement assessment AI, post-C-section core recovery, velocity training for longevity, strength vs muscle mass aging, menopause testosterone therapy, mitochondrial health for women, sleep optimization progesterone, cold therapy for muscle recovery, fascia training for anti-aging, diastasis recti long-term effects, smart exercise hacks for aging, hormone optimization for libido and brain, smarter not harder fitness protocols Thank you to our sponsors! Our Place | Head to https://fromourplace.com/ and use the code DAVE for 10% off your order. BodyHealth | Go to https://bodyhealth.com/ and use code DAVE20 for 20% off your first order of PerfectAmino. Resources: • Vonda's Website: https://www.drvondawright.com/ • Vonda's Instagram: https://www.instagram.com/drvondawright/?hl=en • Danger Coffee: https://dangercoffee.com/DAVE15 • Dave Asprey's BEYOND Conference: https://beyondconference.com • Dave Asprey's New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated • Upgrade Collective: https://www.ourupgradecollective.com • Upgrade Labs: https://upgradelabs.com • 40 Years of Zen: https://40yearsofzen.com Timestamps: 0:00 — Trailer1:23 — Intro2:55 — Muscle Atrophy and Reactivation6:10 — Pelvic Floor Health and Rehab8:47 — Joint Mobility and Movement10:02 — Science of Muscle Function18:23 — Perimenopause and Menolescence27:58 — Four Essential Female Hormones42:50 — VO2 Max and Longevity49:24 — Velocity Training and Bone Health62:30 — Turning Menopause into Power65:58 — Closing Thoughts and Book Rec See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today, I'm joined by the insightful Dr. Nammy Patel, a trailblazing functional dentist who's redefining what it means to care for your oral health. Dr. Patel shares her unique path from conventional dental training to a holistic, prevention-focused approach that considers your mouth as the true starting point of gut—and whole body—health. She opens up about how her background in Ayurveda and cutting-edge training have shaped the way she addresses root causes instead of just treating symptoms.   What we discuss: Dr. Patel's background and root-cause dental care ... 00:07:57 Oral microbiome and disease risk ... 00:13:59 Spit tests for cardiovascular and cognitive screening ... 00:15:25 Patient case: Oral bacteria and early tumor detection ... 00:17:47 Mouth as a window to systemic health ... 00:22:26 Aging, tongue posture, and sleep disorders after 40 ... 00:27:37 Jaw expansion to improve airway and nitric oxide ... 00:35:24 Fillings, root canals, cavitations: risks and new approaches ...00:43:28 Menopause, hormones, and oral changes ... 00:50:47 Children's oral development: Prevention tips ... 00:53:33 Halitosis as a health clue ... 00:56:11 Choosing oral care products and probiotics ... 00:58:25 Oil pulling, lasers, and misunderstood dental gadgets ... 01:00:26 Key signs of deeper oral issues ... 01:06:07 Top habits for daily oral and systemic health ... 01:07:50 Where to find Dr. Patel and resources ... 01:10:50   Our Amazing Sponsors: Young Goose - Body Cream - Body Cream by Young Goose - Powered by NAD+ APEX, CelVio Spermidine, and targeted peptides, this advanced formula restores cellular energy, supports collagen production, and enhances skin resilience. It clears cellular waste, improves skin texture, and deeply hydrates areas where aging shows most—like arms, legs, neck, and décolleté. Visit YoungGoose.com—use code NAT10 to get started with 10% off, or 5NAT (for 5% off) if you're an existing customer.   CAROL Bike: With its cutting-edge, science-backed method, CAROL Bike can boost your VO2max by 12% in just 8 weeks—essentially rewinding your fitness clock by a decade. The folks at CAROL Bike are offering a 100-day FREE trial! Visit http://carolbike.pxf.io/Nat or use code NAT100 for a free 100-day trial.   OraltidePro by Profound Health - A unique mouthwash that: Promotes growth of shrinking gums, Speeds healing of mouth & tongue, Prevents oral infections (such as gingivitis), Helps with enamel remineralization, Reduces bacteria growth and etching and Fills slots in damaged enamel. check out OraltidePro at profound-health.com and use code NAT15 for 15% off your first order.   More from Nat:  YouTube Channel Join My Membership Community Sign up for My Newsletter  Instagram  Facebook Group

Stavros Halkias Tickets: http://stavvy.biz/tour Chris Distefano Tickets: https://www.chrisdcomedy.com/tickets SPONSORS: Our listeners get 10% off their first month at https://betterhelp.com/bears Sign up for a $1 per month trial period at https://shopify.com/bears. If you're 21+, try VIIA! For 15% off AND a free gift with your first order head to https://viia.co/BEARS and use code BEARS! #viiaparter Head to https://acorns.com/BEARS or download the Acorns app to get started. Stavros Halkias and Chris Distefano return for another sugar-fueled Summer Bears meltdown—this time with bagels, tiramisu, and enough food guilt to keep a Catholic therapist booked for years. The boys break down Chris' ChatGPT pep talk, reminisce about Stavvy's golden toothless years, and spiral into a deep dive on Neapolitan ice cream fraud, gay NFL cheerleaders, and the politics of bagel orders. Also: Chris reveals his VO2 Max results from a flamboyant fitness coach who may or may not have called him “zaddy.” 2 Bears, 1 Cave Ep. 302 https://tomsegura.com/tour https://www.bertbertbert.com/tour https://store.ymhstudios.com Chapters 00:00:00 - Intro 00:01:00 - 2 Pigs, 1 Pen 00:12:45 - Catholic Guilt Vs Greek Shame 00:23:33 - Sexual Awakenings In Mom's Bed 00:30:31 - A Demeaning Offer & ChatGPT Pep Talk 00:43:50 - Social Media & Rage For The Gays 00:52:01 - Men In Women's Sports 01:00:02 - Zaddy Chris Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the Discover Strength Podcast, CEO and exercise physiologist Luke Carlson interviews Dr. Brendon Gurd of Queen's University to unpack one of the biggest fitness buzzwords of the last five years: Zone 2 training.Dr. Gurd breaks down his recently published paper in Sports Medicine, titled “Much Ado About Zone 2”, and reveals what the current science says about the efficacy of Zone 2 training for improving mitochondrial function and cardiorespiratory fitness.Listeners will gain clarity on:What Zone 2 actually means in exercise physiologyWhy the 80/20 training model may be misunderstoodHow Zone 2 compares to high-intensity training for mitochondrial adaptationThe myth of the “fat-burning zone”Practical cardio recommendations for busy people who want maximum results in minimal timeWhether you're a biohacker, fitness enthusiast, or strength training purist, this episode will reshape how you think about cardio—and how to integrate it intelligently alongside resistance training.Discover Strength offers free Introductory Workouts at any location across the United States. You can schedule your free Introductory Workout HERE !

Today, I have the honor of reconnecting with Dr. Vonda Wright, a renowned expert in Aging and Longevity with over 20 years of experience in orthopedic surgery and sports medicine. She is also the host of the Hot for Your Health podcast.  In our discussion, we examine how mainstream news relies on sedentary science, highlighting the hallmarks of aging and the value of shifting mindsets around aging. We explore the foundational role of mitochondria in cellular health changes as we navigate the aging process, looking at satellite cells and the communication between muscle, bone, and adipose tissue. We also discuss the musculoskeletal syndrome in menopause, VO2 Max, and the science and lab testing that can help predict longevity and peak performance. This conversation with Dr. Vonda Wright is truly invaluable, and I highly recommend her book, Unbroken, as a powerful resource for understanding the transition from perimenopause to menopause. IN THIS EPISODE, YOU WILL LEARN: Vonda explains how mainstream news is based on sedentary science  How hormonal changes impact muscle quality during the perimenopause to menopause transition Why exercise is essential for rejuvenating muscle stem cells and maintaining muscle mass as we age  How satellite cells can lose their regenerative capacity through inactivity Why exercise is necessary for producing Klotho (the longevity protein)  How your muscles, bones, and fat are in constant communication The benefit of VO2 Max for understanding how your current level of fitness will project into the future The importance of knowing your longevity goals for creating a balanced fitness plan  Knowing the difference between being lean and being healthy Why muscle mass is crucial for your health and mobility The specialty labs Dr. Vonda uses in her practice Connect with Cynthia Thurlow   Follow on X Instagram LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Connect with Dr. Vonda Wright On her website  Instagram and YouTube Dr. Wright's book, Unbreakable, will come out on the 26th of August. You can pre-order a copy and get your Unbreakable Data Assessment App here.

In today's episode of Barbell Shrugged, Anders Varner, Doug Larson, and Travis sit down with Anders coach, Dr. Mike T. Nelson. For those that have followed the show, you know Anders has been in pursuit of running a sub-6 minute mile at the age of 40. Dr. Nelson is the coach Anders hired to help with that goal. In this episode the crew walks through program design, initial intake, and execution of how to build cardiovascular fitness. You will learn performance tests used to design Anders training program, how priorities are scheduled into a busy life, understanding higher intensity efforts mixed with Vo2Max training, Zone 2 efforts, and how to maintain strength throughout the process. We hope you enjoy. Visit https://rapidhealthoptimization.com Work with Dr. Nelson Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about how to incorporate mountain bike skills into your training program, whether or not heat training is beneficial for athletes who don't compete in the heat, and how to interpret data from VO2max and Lactate testing.   As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.   Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox     https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the hosts discuss various aspects of mountain biking, including skill improvement, training strategies, and the importance of heat training. They emphasize the necessity of spending time on trails to enhance biking skills and the benefits of private lessons for personalized feedback. The discussion also covers the significance of heat training for overall performance, even in cooler conditions, and the value of understanding VO2 max and lactate thresholds for effective training. Regular testing is highlighted as a means to track progress and make informed adjustments to training plans.   Chapters 00:00 Improving Mountain Biking Skills 11:30 The Benefits of Heat Training 18:37 Understanding VO2 Max and Lactate Thresholds    

On this episode of the WHOOP Podcast, WHOOP Director of Sports Marketing, Jeremy Powers, sits down with Jake Dearden, Hybrid Athlete and Social Media Personality, to explore the world of HYROX. Jake shares his journey from civil engineering to elite fitness, opening up about his bouts with injury, journey toward mental toughness, and growing in endurance sport. Jake and Jeremy break down HYROX training and fueling strategies, reflect on the rise of hybrid training and offer insights on recovery, VO2 Max, sleep hygiene, and injury prevention. (00:26) Introduction to Jake Dearden(01:14) Icebreaker: T or F Questions(03:27) Jake's Journey From Marathons to Hyrox(05:39) Breaking Down Hyrox: What Is It and How To Compete(06:34) Building Community Through Hyrox(07:34) Jake's Guide To Ultra-Marathons(10:55) Mental Toughness and Motivating A Community(12:11) The Rise of Hybrid Athletics and What It Means For Fitness(15:01) Importance of VO2 Max For Fitness and Competition(17:39) Growth in Sport: Prep, Pressure, and Setbacks(25:18) Recovery and Sleep Hygiene's Effects on Performance(30:48) Jake's Competition Prep and Fueling Strategy(34:52) Jake's WHOOP Data at Hyrox World Championships(39:31) Learning From Injury: Jake's Recovery Advice(43:34) Performance Improvements To Achieve Goals(45:07) Building a Platform: Experience, Advice, and Messaging on Jake's Social MediaJake Dearden:InstagramYouTubeTiktokSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

You wouldn't run a business without KPIs, so why are you running your body without them?Data is only helpful if it leads to better decisions. In this episode, I walk through the five (5) key metrics I track which range from cardiovascular fitness to micronutrient intake, blood pressure, and sleep quality. I also share how I spent years getting diagnostic tests (that were helpful to me at the time, but didn't exactly induce behavioral change in my clients) and how to avoid that trap. Whether you're an executive, entrepreneur, or just someone who wants to perform at a higher level, this episode is your cheat sheet for measurable, meaningful progress. 20 years of mistakes taught me this and I'm giving it to you in 30 minutes.So tune in because these five are the foundation, and once they're in place, everything else gets easier.Episode Timeline: 0:00 – Episode Preview1:26 – Why Most People Misuse Health Data5:44 – Ben's Gut Issues and Testing Journey7:28 – The Phase Where I Overcomplicated Everything10:47 – Metric #1: VO2 Max and Longevity14:15 – Metric #2: Track Your Macros and Micros18:24 – Metric #3: Blood Pressure is Killing Your Progress22:38 – Metric #4: The Blood Markers That Actually Matter25:09 – Metric #5: Sleep Is the Real Game Changer30:16 – Bonus Metrics: Steps and Fiber31:31 – Conclusion for Foundational Metrics 32:50 – Podcast OutroLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben's coaching programs: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts | Spotify | YouTube

Send us a textIn this episode, Dr. Kevin White sits down with longtime patient and strategist Chris Dingess for a high-level, human-centered breakdown of the 8 key performance indicators that actually measure aging well — and how to reverse-engineer them using simple, lifestyle-driven inputs.From VO2 Max to visceral fat, insulin sensitivity to sleep quality, this conversation connects the dots between what you measure and what actually matters for long-term health. If you're goal-driven but tired of vague health advice, this episode lays out a clear, empowering path forward — without the hype.The 8 KPIs to listen for:VO2 Max – Cardiorespiratory fitness and enduranceInsulin Sensitivity – Glucose regulation and metabolic healthApoB – A key marker for cardiovascular riskCRP (C-reactive protein) – Inflammation and chronic disease riskBody Composition – Especially visceral fat and lean muscle massBone Density – Structural integrity and long-term mobilitySleep Quality – Cognitive protection and recoveryMovement & Stability – Injury prevention and functional independenceHighlights include:The “business metrics” analogy that reframes your health dataWhy VO2 Max might be the most predictive number for lifespanUnderstanding ApoB, CRP, and DEXA scan results without getting lost in the weedsHow to shift from guessing to tracking — and take action that lastsThis is a deep-dive episode, but one that could truly change how you approach the rest of your life. Prime Health Associates

In this heartfelt episode of the American Glutton Podcast, Ethan Suplee and Paige dive into the complex relationship between self-image and the scale. They explore how weight often defines identity, sharing personal struggles and societal pressures that tie self-worth to numbers. Ethan reflects on his journey, revealing how hitting target weights didn't bring expected fulfillment and emphasizing goals like fitting into airplane seats or playing with kids. The candid conversation unpacks the challenge of shifting focus to health and non-scale victories, offering listeners relatable insights and practical perspectives on redefining personal transformation.SHOW HIGHLIGHTS00:00 - Intro and Game Show Banter01:25 - Identity Beyond the Scale02:11 - Ethan's Struggle with Weight and Self-Worth04:42 - The Scale's Impact on Mental Health07:32 - Gender and Societal Conditioning09:56 - VO2 Max and Longevity Goals12:48 - Cardio and Weight Loss Reflections15:32 - Non-Scale Goals and Self-Image Tools18:34 - Lasting Health Goals Over Numbers21:51 - Airplane Seat Anecdote25:52 - The Scale as a Progress Tool29:46 - GLP-1 Medication and Health Focus32:57 - Honest Reflection Using the Scale37:17 - Ethan's Identity and Scale Struggles40:23 - Healthy Habits and Treats41:46 - Real Talk on Ongoing Challenges Hosted on Acast. See acast.com/privacy for more information.

Think more data means better health? Dr. Zain Hakeem challenges the obsession with endless biomarkers & breaks longevity down to its core drivers. You'll see how effect size, simplicity, consistency, beat the latest trends & how to bioharmonize your lifestyle around what truly works. Meet our guest Dr. Hakeem is a dual board-certified physician in Internal Medicine & Pediatrics, with a background in philosophy from LSU & a medical degree from Texas College of Osteopathy. He practices both primary & hospital medicine, blending acute care insight with preventative strategies. He's the creator of the Rx-Bayes app, which helps doctors interpret diagnostic accuracy through a statistical lens. On his YouTube channel, he breaks down health misinformation, explores true longevity optimization, & discusses why meaning is essential to living well. Thank you to our partners Outliyr Biohacker's Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear Ultimate Health Optimization Deals: a database of of all the current best biohacking deals on technology, supplements, systems and more Latest Summits, Conferences, Masterclasses, and Health Optimization Events: join me at the top events around the world FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus Key takeaways Focus on five key drivers like VO2 max, strength, social connections, not smoking & blood pressure instead of chasing 100+ biomarkers Prioritize interventions with the biggest impact on lifespan rather than spending energy on minor or unproven strategies Avoid mistaking correlation for causation by digging deeper into the real reasons behind trends Recognize that the number of social interactions directly influences mortality risk & shouldn't be overlooked Improve VO2 max & strength through exercise to dramatically cut mortality risk even with simple changes Avoid Goodhart's Law by targeting true overall strength instead of isolated metrics like grip strength Choose practices with real effects backed by evidence rather than wasting time chasing small wins Optimize both quantity & quality of life by aiming to enjoy more years not just add them Understand that both too much & too little sleep carry risks while exercise may be more influential than sleep alone Rely on interventions supported by strong human evidence like clinical trials & Bradford Hill criteria Episode Highlights 3:36 5 Longevity Drivers That Matter Most 10:07 What the Research Gets Wrong 25:19 VO2 Max, Strength & Social Health Deep Dive 40:02 Exercise, Adaptation & Anti-Fragility 47:18 The Limits of Stacking & Testing 1:08:21 Redefining Longevity, Sleep & What Really Matters   Links Watch it on YouTube: https://youtu.be/YhcdonAJm8M  Full episode show notes: outliyr.com/220 Connect with Nick on social media Instagram Twitter (X) YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

Is Zone 2 cardio really the key to longevity and fat loss—or have we been misled? In this solo episode, Louisa challenges the fitness status quo and reveals why low-intensity steady-state cardio might be wasting your time—especially if you're a woman. Drawing on new 2025 research and her deep background in exercise physiology, Louisa explains how men and women respond differently to training, and why higher-intensity workouts may be far more effective for improving mitochondrial health, brain aging, VO2 max, and metabolic flexibility. If you're a woman in your 30s, 40s, 50s, or 60s trying to optimize your longevity, brain function, and body composition—this is a must-listen.  True optimization and longevity never come from comfort alone. You'll learn: Why Zone 2 may not improve mitochondrial health like you think The real training zones that boost VO2 max, fat oxidation & brain function How perimenopausal and menopausal women must train differently The exact weekly routine to optimize longevity, body comp & cognition *** Subscribe to The Neuro Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey. *** A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts: Troscriptions: Head to www.troscription.com/neuro | Code: NEURO for 10% your first order Boncharge: Head to www.boncharge.com | Code: NEURO15 for 15% off Ketone IQ: Head to www.ketone.com/NEURO for 30% OFF your subscription order + receive a free gift with your second shipment. Manukora: Head to www.manukora.com/neuro to save up to 31% plus $25 worth of free gifts with the Starter Kit. *** I'm Louisa Nicola — clinical neuroscientist — Alzheimer's prevention specialist — founder of Neuro Athletics. My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention. If you're committed to optimizing your brain — reducing Alzheimer's risk — and staying mentally sharp for life, you're in the right place. Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0 Instagram: https://www.instagram.com/louisanicola_/ Twitter : https://twitter.com/louisanicola_ *** Topics discussed: 00:00:00: Exercising in zone 2 is a waste of time 00:00:43: Research that shifted her views, especially for women 00:01:41: What Is Zone 2? – Definition and physiology explained 00:02:17: Zone 2 in Practice – How it's measured in real-world settings  00:03:23: Comfort Zone Training – Why Zone 2 is easy but not effective  00:04:16: Elite Athletes vs. The Rest of Us 00:05:10: Why intensity matters more 00:08:11: Time efficiency and real-life experience 00:09:23: Brain Health & Mitochondria – Higher intensity for cognition  00:10:15: Why Zone 2 doesn't have special signaling power  00:12:25: Why higher zones burn fat better  00:13:35: Zones 1 through 5 explained 00:14:00: Zone 5: The Death Zone 00:15:18: Menopause & Muscle Fibers  00:16:55: Lactate Fuels the Brain 00:18:11: How to Train for Longevity – Resistance, intensity, and logic 00:23:59: VO2 Max   00:26:40: Norwegian 4x4 and weekly training strategy  00:30:00: Resistance Training 101 – 5x5 sets, compound lifts, and strength focus  00:31:38: Zone 2 as Recovery – When and how to actually use it 00:33:07: Final Takeaway – Zone 2 isn't bad, but it shouldn't be your priority 

Today, I'm joined by Mike Feldstein, founder of Jaspr (get $400 off this week ONLY) and a true disruptor in the world of clean air and biohacking. If you've ever overlooked just how much the quality of your indoor air affects your sleep, your immune system, and your long-term health, prepare to have your mind changed. CLICK HERE for $400 off your NEW JASPR or use code NAT at checkout. Offer ends 8/8/25. Get my Top 5 Favorite Peptides List FREE click here to download the pdf.   What we discuss: Air scrubbers vs. purifiers ... 00:07:14 Mike's journey and Jasper origins ... 00:08:48 Indoor pollution and wildfire smoke ... 00:14:09 Health impacts from indoor air ... 00:17:16 How air scrubbers work ... 00:18:05 Real-world results and user stories ... 00:20:21 Jasper's sleep and mold studies ... 00:23:36 Wildfires, urban air, and recovery ... 00:30:13 Beyond scrubbers: plants and other tips ... 00:35:44 Microplastics and Jasper's research ... 00:45:55 Filter design and DIY alternatives ... 00:51:25 Kindling Academy & healthy school movement ... 00:56:25 Extending clean air to more schools ... 01:04:43 Jasper discount offer and wrap-up ... 01:11:21   Our Amazing Sponsors: MitoBlue - Everything in the formula is there to help you think clearer, move better, and stay resilient—mentally and physically - Methylene Blue, NMN, PQQ, Apigenin and Ginseng. Go to wizardsciences.com and look for MitoBlue. Use code NAT15 at checkout to get 15% off your purchase. CAROL Bike: With its cutting-edge, science-backed method, CAROL Bike can boost your VO2max by 12% in just 8 weeks—essentially rewinding your fitness clock by a decade. The folks at CAROL Bike are offering a 100-day FREE trial! Visit http://carolbike.pxf.io/Nat or use code NAT100 for a free 100-day trial. OraltidePro  - A unique mouthwash that: Promotes growth of shrinking gums, speeds healing of mouth & tongue, prevents oral infections (such as gingivitis), helps with enamel remineralization, reduces bacteria growth and etching and fills slots in damaged enamel. Check out OraltidePro at profound-health.com and use code NAT15 for 15% off your first order.   More from Nat:  YouTube Channel Join My Membership Community Sign up for My Newsletter  Instagram  Facebook Group

This is a critical look at our previous podcast episodes on VO2max training, and with hindsight provide new and additional context on those training recommendations, plus other effective ways to do VO2max training, with their coaching and contextual aspects. We investigate some instances of "VO2max blocks" in the scientific literature, reexamine the 30/15s paper, and discuss additional factors that confound the interpretation of those and other published results before considering how we can use that information to our advantage when training.

VO2 max intervals are flashy, hard, and wildly misunderstood. In this solo episode, I break down how to actually use VO2 max work to boost your HYROX performance without burning yourself into the ground.You'll learn:What VO2 max training actually is (and what it's not)Why your heart rate data might be lying to youHow to structure intervals that build speed, power, and toleranceWhen VO2 work makes you stronger… and when it's just junk volumeAnd how to use it wisely inside group fitness or CrossFit-style programmingRMR Training APP  Podcasthttps://www.rmr.training/rmr-app-podRMR Training App- Communityhttps://www.rmr.training/rmr-training-app-2Off- Seasonhttps://www.rmr.training/base-builder-podcast

Episode 2667 - Vinnie Tortorich and Anna Vocino are clearing up fitness confusion and sharing a list of handy items from kitchen gadgets to pens. https://vinnietortorich.com/2025/07/clearing-up-fitness-confusion-episode-2667 PLEASE SUPPORT OUR SPONSORS YOU CAN WATCH ALL THE PODCAST EPISODES ON YOUTUBE - Clearing Up Fitness Confusion Anna's Cheese bites are now out! Head over to Eat Happy Kitchen and order yours! (3:00) Answering questions from X to clear up fitness confusion: Where does the 220 come from in the heart rate equation of “220 minus your age”? (9:00) Vinnie explains the origin of the “220”. (11:00) It's an average heart rate, and the Zones are a breakdown from there. Zone 2 is 180- your age. He also explains why there may be some variations. Zone 2 is the most important because it allows you to be the most aerobically fit. (18:30) HIIT training is important, too, but after weeks of training in Zone 2. You have to build a base. Vinnie suggests HIIT once a week. VO2 Max is the volume of oxygen uptake, or the maximum volume of oxygen you can handle at any given time. (22:30) It is not unusual for the average person over a certain age to be on 10 or 11 medications. (25:00) The side effects from medications are jarring. They discuss stress and its effects on the body. Gadgets Galore Anna's gotten some new kitchen gadgets: An herb stripper tool A stuffed waffle maker Travel Butty portable bidet (36:00)  She is also testing a system using magnets to soften water. Krazy Clean Toilet Cleaner Pro (42:00)  Anna is also trying fountain pens by Ellington and Lamy. (48:30) Ellington fountain pens LAMY fountain pens More News If you are interested in the NSNG® VIP group, register here! Don't forget to check out Serena Scott Thomas on Days of Our Lives on the Peacock channel.  “Dirty Keto” is available on Amazon! You can purchase or rent it . Make sure you watch, rate, and review it! Eat Happy Italian, Anna's next cookbook, is available!  You can go to You can order it from . Anna's recipes are in her cookbooks, website, and Substack–they will spice up your day! There's a new NSNG® Foods promo code you can use! The promo code ONLY works on the NSNG® Foods website, NOT on Amazon. https://nsngfoods.com/   PURCHASE  DIRTY KETO (2024) The documentary launched in August 2024! Order it TODAY! This is Vinnie's fourth documentary in just over five years. Visit my new Documentaries HQ to find my films everywhere: Then, please share my fact-based, health-focused documentary series with your friends and family. Additionally, the more views, the better it ranks, so please watch it again with a new friend! REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! PURCHASE BEYOND IMPOSSIBLE (2022) Visit my new Documentaries HQ to find my films everywhere: REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! FAT: A DOCUMENTARY 2 (2021) Visit my new Documentaries HQ to find my films everywhere: FAT: A DOCUMENTARY (2019) Visit my new Documentaries HQ to find my films everywhere: