What's The Association For VO2Max With Life Expectancy? (Podcast Clip With Unaging.com) 

dementia is not prevented by VO2max, which reflects only the muscle tissue. There could be a slight carry over effect to other tissues, yet only to a lesser degree. Given that energy production is more or less ok, dementia is mainly prevented by caring about the flexibility of the cell membranes (RBC, platelets), flexibility of the endothelium, perfusion of connective tissue, and keeping inflammation (whole range of contributors and defenses) low, besides sufficient hydration throughout your life, especially when passing 60y+. Those factors are all almost independent of VO2max

Can I ask how much you train in a week? Personally I think I could achieve similar numbers but my HRV and RHR get messed up by workouts.

​@@monnoo8221 I appreciate the skepticism but there's literally no way you have any idea of a high VO2 Max does or doesn't affect dementia. But it's quite likely it does given what we know about cardiovascular health and dementia.

@@StarHarvestOfficial why so aggressive bro? I may know way more about the dynamics behind alzheimer's and dementia that you could imagine. Point is, with a good VO2max there comes exercise behind it. exercise itself has a direct effect on the health of vessels, via various mechanisms, which then directly helps to avoid getting inflammatory processes in the capillaries of the brain. in other words, VO2max is a heavily confounded variable, which can not be used to describe the root mechanisms. For the rest, see the first answer

@@wildcsgotactics I am lucky with genetics, my grandfathers lived to their 90s. Specifically I am a tennis player who also likes to run swim and cycle - I was lucky again to get involved in those things. I prioritise sleep rest and recovery. Like 9-10 hours per night and always have. I do about 12-20 hours per week of all the things listed, occasionally weights and physio bits. Intensity spread evenly between easy, moderate and intense. I do less in winter months. And more in the summer months. I almost never drink alcohol. Try to limit caffeine to very low or none (don't always succeed). Try to avoid sugary and processed foods (but again, don't always succeed). Hope that is useful :)

Thanks James, that video is on the video to-do list, but as a small part of the larger approach

I agree with almost everything that you said, @paulfiedler6820, with one small exception. I too eat the majority of my daily intake early in the day (before 1PM), with the last meal (100-300 calories) by 3PM at the latest.

@@conqueragingordietrying1797 I very much enjoy your channel and I employ a majority of your eating strategies but I’ve been eating super healthy since 2013 when I had health problems. A big factor for me has been stoping alcohol intake completely. The worthless calories and strain on my liver were dragging my health down way more than I thought. I’m a NYC guy with no car and I walk miles a day just managing my life plus I jog/sprint in a nice city part near my apartment. I gotta tell ya that Peter Attia stresses me out with his fitness goals. When I first encountered his podcast I was like, “Oh my God I’m gonna day at 70 if I don’t start pumping iron like Hulk Hogan and swimming from L.A. to Catalina like Peter does. But, that stuff is way over the top for me and I think most people. I hate lifting weights but I do it five days a week because I like feeling strong (stronger) and the muscle helps me burn calories while I sleep. But, I can’t envision a time I’ll ever lift weights 90 minutes a day. I don’t have it in me and I’m not going to kill myself psychologically for not keeping up with you and Attia. I’ve got 94 years old plus grandparent DNA and they did nothing over the top to live that long. My goal is to just maybe eat a little healthier than they did, get more exercise, but also be goal oriented and continuously adding to my knowledge while keeping my brain sharp. I’m planning on having my own RU-vid channel that focuses on the outrageous abuses of the food industry by putting gross profits at the peak of their interests and filling our grocery store shelves with toxic garbage.

Blue zones are a myth solely created by Buettner for the purpose of self-marketing. It is paradigmatic bad science. Another point I strongly disagree is that walking is just good enough. It is not. Muscles contribute as a regulatory endocrine organ only if they are trained for strength, not in an absolute manner, but relative to the given body. It is certainly not about "maxing out our physical fitness". A friend of mine practiced walking 5..8km every other day, t least, since he was 55y, he is now 67y, unfortunately I could not convince him to take weights... now he is suffering from severe sarcopenia except in his thighs. Even running is not sufficient in this regard. Once you have the toxic fat deposition in the muscles, and his BMi is 20, he is not fat at all, it is almost impossible to get the muscles back.

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-assAa1bXhqU.htmlsi=UqFhLHwhu2I1-jVH

@@monnoo8221 runners are always advise to lift weights, he should do it

Definitely @andrewtaylor9799, great points!

dont think there's reverse causality; i think they excluded people with diabetes, HTN etc

@@imariong981 Yes, those measures likely reduced reverse causation , but it's really hard to completely remove it. I'm not saying a high VO2max is bad for you, just that taking the results of this study as showing VO2max CAUSES the level of life extension it is associated with is incorrect. Associated is not causation.

The reverse causation most likely comes from genetic variability, which affects vo2max as well.

Train like an elite athlete... don't compete like one

and your age is?

@@monnoo8221 53 ✌

@@monnoo8221 53!

Congrats on working back up to it!!👍🏻

recommended. search for "VO2 max Calculator climbopedia" The webste has a vo2max calculator, and the way to appropriately measure it. A watch can not know about the watts/t produced. The estimation of power by means of the heart rate is guesswork at best. For instance, It assumes an average peripheral vascular resistance. Over/underestmation of up to 10% can be expected. Even young professional top athletes are rarely above 70. So i would conclude, that the assessment shoul be done more scientifcally, less based on a myriad of assumptions

It does seem very unlikely that sick people would have elite levels of VO2 max. So good health seems like a prerequisite to a high VO2 max. That's reverse causation.

That's Peters stance as I understand it also. Gaining the extra health span through targeted exercise is fairly easy, and we already know what to do. The fact that is seems to slow aging is a bonus.

Actually, of those two levers--Cardiorespiratory Fitness and BMI--BMI is the more important for healthspan. The Harvard 5 longevity factors study showed

​@@CrissmanLoomis Hopefully the good people at harvard corrected for both depending on weight. Untangling the collinearities and adjustments in all the studies is tricky though. Focussing on the lower level factors of body composition and vo2 over specific intervals rather han bmi and vo2max seems sensible to me.

Hi David, and thanks. I'm not sure why the life expectancy association is relatively short, but it suggests that VO2 max > 50 is not protective against all of the things that can end life. That's a major reason why I'm hyper-focused on optimizing biomarkers of as many organ systems as possible, while also maintaining relatively high fitness.

the relation between life and death is a complicated one. In fact by far too complicaetd than to be reducible to a single numerical alue. IMO, ACM as an endpoint is misleading. It is an invalid proxy for chronic diseases. one would have to accurately look for and match the actual causes of death. such data are not available. Hence it is mere guessing that high VO2max could prolong individual life. Sure, oxygen provision to tissues is important. but training to achieve an externally set number may create a lot of metabolic stress.

Hi @hisairness28, there is some promising data for C15, but also a lot of hype. The gut microbiome can also produce it, which is an underrated part of the story...

Thanks Abdelilah. I wouldn't extrapolate Criss' data to others, as he has decades of consistent training. The key is to find the exercise dose that optimizes VO2max while not having over-trained biomarkers (HRV, RHR as good measures of that)...

@@conqueragingordietrying1797 Actually this optimal exercise dose is maybe easy to find: Provided you exercise regularly, low dose training seems to be always cost effective.As emphasized in this interview, consistency is key.We just have to keep moving.

I take a similar approach, but eventually found the sprints were too damaging and replaced them with other activities that had a similar cardiovascular effect (kettlebell swings).

@@conqueragingordietrying1797 I think weighing the pros and cons of ones current situation, especially considering the HRV and RHR hazard ratios aren't as strong as the VO2max hazard ratios would be prudent.

Actually, walking is the one physical activity where the health benefits continue to scale with daily time. I recommend 1.5 - 2.0 hours daily for max benefit. (I use a walking desk.) Three sprints 8-16 seconds probably two short. One weekly HIIT workout (2 min dash, 3 min jog, repeated three times) plus a 20-30 minute jog weekly is fine for aerobic/HIIT workout.

I don't disagree, but the notion being pushed online is that VO2 max = longevity, and while 80y is better than 74y, it's not 123y, which = longevity to me.

🫡 Awesome!

The narrator simply does not hang out with overachievers. Know an Ironman podium wannabe with VO2MAX of 59 at age 70. As for me, I am a real slacker at 68 with VO2max of 54.

Ah, these models included adjustment for BMI...

Hi @mkvalor, this is a clip from a longer video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-A9VsI4JDawg.html With the full context, how did I do in terms of listening?

Hi @kenhnsy, my client info is private, unless they want their data posted. While a few eat similarly to me, others do not, there is a range of intake The goal is not for everyone to replicate my diet, but instead the approach, i.e. using objective data to drive prescriptions for diet, supplements, exercise, sleep...

There are case examples where people have followed Blueprint, but it hasn't resulted in the improved biomarkers of BJ. It seems individualisation is the key, and assessing biomarker weaknesses is the first step.

Currently at ~139 lbs, but biomarkers and fitness metrics are getting harder to optimize ~140-142lbs may be my ideal body weight, for now...

@@conqueragingordietrying1797 Take care, I found that getting too lean becomes dangerous if there is an infection or other disturbance that makes one nauseous. I'm 5'10.5" and slipped down to 129 lb during an extended illness. Now back up to 142 lb.