Longevity Expert Andy Galpin Shares the Number One Predictor of Health-span, And It’s Not What You Think!

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Effective Exercises
emphasizes the importance of VO2 max in maintaining health and independence. He explains that VO2 max measures how well the body uses oxygen during exercise, which is crucial for metabolizing carbohydrates and fat. Andy suggests various exercises like biking, swimming, and running to improve VO2 max, highlighting that any activity challenging the body's oxygen use can be beneficial 1 2.
If you want to get better, if you want to increase your chance of living and living well, you have a huge opportunity to do so in something that is very controllable, like your VO2 max.
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He also notes that a low VO2 max can hinder daily activities and reduce the ability to live independently 2.
Usage of Wearables
The accuracy and practicality of wearables in measuring VO2 max is a mixed bag. explains that while some wearables can provide decent estimates, they often overestimate VO2 max, especially at higher levels. He advises using wearables for motivation and tracking progress but cautions against relying solely on them for precise measurements 3 4.
If you're tracking your VO2 max on it and you see it's going up and it's a motivator, then that's a win.
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For more accurate results, Andy recommends using devices from companies specializing in fitness technology, like Garmin or Polar 4.
Periodic Testing
Regular testing of VO2 max is essential for monitoring progress and maintaining health. Andy suggests testing at least once a year, or every six months for more precise tracking. He emphasizes the importance of progressive overload in training to continually challenge the heart and improve VO2 max 5.
You have to continue to train hard, to challenge the system, and you continue to do that stuff. And you give enough time. Your VO2 max is definitely going to go up.
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For those unable to perform maximal tests, submaximal tests like step-ups can provide reasonable estimates and are accessible online 6.
Lifestyle Choices
Lifestyle choices significantly impact VO2 max and overall health. Andy discusses how poor nutritional choices, insufficient sleep, and low energy status can negatively affect physical activity and VO2 max. He stresses the importance of addressing these "performance anchors" to improve health outcomes 7.
We want to make sure that we are correcting that train and that we are solving as much as possible what was. We call these performance anchors.
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Additionally, highlights the benefits of cold therapy for boosting energy, improving sleep, and reducing stress, which can indirectly support better VO2 max levels 8.
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