After listening to the Huberman Lab podcast (and you should too! He’s got nuggets of info on health!), I decided to schedule a Dexa Scan as well as VO2 max test. I want to have a baseline of where I am at my age. This year has been a huge year of change. I’ve committed to my health (yes I’m currently 7 months in with a strength program called Rise; I started 1-2x/wk rowing; MMA 1x/wk). I’m changing jobs. I have cut back or cut out unnecessary or harmful things to my life. I’m participating in a glucose monitoring study. I wish I had done these metrics every decade of my life starting at 10.
6 Ways to Improve Your VO2 Max
VO2 Max: The Fitness Metric That Can Help You Run Faster and Workout Harder
The more I dig into the world of health and wellness, the more there is to learn. Hormones, gut health, nutrition, supplements, macros/micros, exercise (role for mobility, flexibility, cardio, strength, functional, etc). I wish they taught this stuff in medical school. This is the real foundation of health and wellness.
Cardiorespiratory Coordination in Collegiate Rowing PDF
How to Improve:
Indoor Rowing Workouts That Boost Your Vo2 Max
More gems:
iollo – metabolomics testing (metabolite measuring)
Zoe – gut health, blood sugar, blood fat
Athletic Greens – comprehensive nutrition and gut health support
Ka’Chava – whole health meal replacement
Seed – pre- and pro-biotic
Vedge Nutrition – fitness supplements made by vegans for vegans
Mud/WTR and Ryze – mushroom supplementation
Jason and Lauren Pak RISE workout
Overall, I felt I could have pushed a bit harder but I was nervous on the treadmill. My legs were burning. Oh the dreadmill.
UPDATE 6/2023:
Peter Attia, MD: recommends 3 hours/wk of Zone 2 activity (30 min per sesh at the least). Metformin depletes mitochondria and increases lactate levels.
FreeSpirit Rowing Zone Calculator
Sleepy Time 