I always say… “TEST and not GUESS” to get a personalized coaching program.

What is the best way for you to fuel and train to improve your body composition?  Performance gains?  Longevity?

VO2Max Measurement Methods: There are several methods for measuring VO2Max (maximum oxygen consumption), each with its advantages and limitations. Some commonly used methods include:

a. Direct Gas Analysis: This method involves analyzing the concentration of inhaled and exhaled gases during exercise. It’s considered the gold standard for VO2Max measurement because it provides highly accurate results.

b. Treadmill Testing: Treadmill tests, such as the Bruce or Balke protocols, are widely used for VO2Max assessment. They involve progressively increasing the exercise intensity until the participant reaches exhaustion. Respiratory gases are typically analyzed during these tests.

c. Cycle Ergometry: Similar to treadmill testing, cycle ergometry involves exercising on a stationary bike while measuring respiratory gases.

d. Indirect Calorimetry: This method estimates VO2Max based on oxygen consumption and carbon dioxide production at rest and during exercise. It’s less accurate than direct gas analysis but is more practical for some settings.

VO2Max and Longevity: VO2Max is often considered a strong predictor of longevity and overall health for several reasons:

a. Cardiovascular Health: VO2Max reflects the efficiency of the cardiovascular system. Individuals with higher VO2Max levels tend to have healthier hearts and circulatory systems, reducing the risk of cardiovascular diseases.

b. Fitness Level: A higher VO2Max indicates a higher level of physical fitness. Regular physical activity and exercise, which are associated with higher VO2Max values, are known to extend lifespan and improve quality of life.

c. Metabolic Health: VO2Max is linked to metabolic health and insulin sensitivity. People with better metabolic profiles are less prone to conditions like diabetes and obesity, which can impact longevity.

d. Resilience: Those with higher VO2Max levels tend to be more resilient in the face of physical and environmental stressors, which can contribute to a longer and healthier life.

Remember that while VO2Max is a valuable predictor of longevity and overall health, it is not the sole determinant. Genetics, lifestyle factors, diet, and other variables also play significant roles in determining an individual’s lifespan and health outcomes.

VO2 max (maximum oxygen consumption) is a measure of the maximum amount of oxygen your body can utilize during intense exercise. It’s often considered an important indicator of cardiovascular fitness and endurance.

While VO2 max itself doesn’t directly determine longevity, there is a strong association between a higher VO2 max and increased longevity and overall health. Here’s why:

1. Cardiovascular Health: A high VO2 max indicates that your cardiovascular system is efficient at delivering oxygen to your muscles and tissues. This efficiency is associated with a reduced risk of cardiovascular diseases such as heart attacks and strokes, which are major contributors to premature death.
2. Physical Fitness: People with higher VO2 max levels tend to be more physically active and fit. Regular physical activity is linked to a longer lifespan and a reduced risk of chronic diseases, including obesity, type 2 diabetes, and some cancers.
3. Metabolic Health: A high VO2 max is often associated with better metabolic health. Individuals with good metabolic profiles are less likeView Postly to develop metabolic disorders like diabetes, which can significantly impact life expectancy.
4. Resilience: Those with higher VO2 max levels are generally more resilient to physical and environmental stressors. This resilience can help individuals better cope with health challenges and improve their chances of survival.
5. Quality of Life: Higher levels of physical fitness, as indicated by VO2 max, are often linked to a better quality of life in older age. Individuals with higher fitness levels tend to have greater mobility, independence, and overall well-being as they age.
6. Delayed Aging: Some research suggests that regular aerobic exercise, which can improve VO2 max, may help delay the aging process at the cellular level. Exercise can have positive effects on telomere length and mitochondrial function, potentially contributing to a longer and healthier life.

It’s important to note that while VO2 max is a valuable predictor of longevity, it’s just one piece of the puzzle.

Genetics, lifestyle factors (including diet and smoking habits), access to healthcare, and social determinants of health also play significant roles in determining an individual’s lifespan.

Regular physical activity, including aerobic exercises that improve VO2 max, remains one of the most effective ways to enhance overall health and potentially extend life expectancy. However, it’s crucial to consult with a healthcare professional before beginning any exercise program, especially if you have underlying health conditions or are new to exercise. They can provide guidance on safe and appropriate exercise routines tailored to your specific needs and goals.

Metabolic Health: Metabolic health refers to the state in which your body efficiently processes and utilizes nutrients from the food you consume. When you have good metabolic health, your body can effectively:

1. Regulate Blood Sugar: Your body can control blood sugar (glucose) levels within a healthy range, preventing spikes and crashes in blood sugar that can lead to diabetes or other issues.
2. Manage Insulin Sensitivity: Your cells respond well to insulin, a hormone that helps regulate blood sugar. When cells are sensitive to insulin, they can efficiently take up glucose from the bloodstream.
3. Maintain Healthy Cholesterol Levels: You have balanced levels of HDL (high-density lipoprotein, or “good” cholesterol) and LDL (low-density lipoprotein, or “bad” cholesterol) and healthy triglyceride levels, reducing the risk of cardiovascular disease.
4. Control Blood Pressure: Your blood pressure remains within a normal range, reducing the risk of hypertension (high blood pressure) and related complications.
5. Balance Weight: You can manage your weight effectively, and your body’s metabolism functions efficiently to burn calories and maintain a healthy body composition.
6. Produce and Utilize Energy: Your body can convert food into energy (metabolism) efficiently, and you have enough energy to meet your daily needs.

Metabolic Disease: Metabolic diseases, on the other hand, are a group of medical conditions characterized by disruptions in the body’s metabolic processes.

These disruptions can lead to abnormalities in blood sugar, cholesterol, triglycerides, and other metabolic parameters.

Common metabolic diseases include:

1. Type 2 Diabetes: This condition occurs when the body becomes resistant to insulin or doesn’t produce enough insulin to control blood sugar effectively, leading to high blood sugar levels.
2. Obesity: Obesity often results from an imbalance between calorie intake and expenditure, which can lead to metabolic changes, including insulin resistance.
3. Hyperlipidemia: This condition involves elevated levels of lipids (fats) in the blood, such as high LDL cholesterol and triglycerides, which can contribute to heart disease.
4. Metabolic Syndrome: This is a cluster of conditions, including obesity, high blood pressure, high blood sugar, and abnormal lipid levels, that increase the risk of heart disease, stroke, and type 2 diabetes.
5. Polycystic Ovary Syndrome (PCOS): PCOS is a hormonal disorder that affects women and is often associated with insulin resistance and metabolic abnormalities.
6. Non-Alcoholic Fatty Liver Disease (NAFLD): NAFLD occurs when excess fat accumulates in the liver, often due to metabolic factors, and can lead to liver damage.
7. Atherosclerosis: This condition involves the buildup of fatty deposits in the arteries, increasing the risk of heart disease and stroke.

Managing metabolic diseases typically involves lifestyle changes such as a balanced diet, regular physical activity, and, in some cases, medication or other medical interventions. Early detection and treatment are crucial for preventing complications and maintaining overall health. Additionally, maintaining good metabolic health through a healthy lifestyle can help reduce the risk of developing metabolic diseases in the first place.

Evaluating metabolic health and its potential impact on longevity typically involves a combination of clinical and laboratory markers.

Here are some key laboratory markers commonly used to assess metabolic health and their relevance to longevity:

1. Blood Glucose Levels:
   • Fasting Blood Glucose: Elevated fasting blood glucose levels may indicate impaired glucose metabolism or diabetes, which can have negative effects on longevity if not properly managed.
2. Insulin Sensitivity:
   • Insulin Levels: High fasting insulin levels or an abnormal response to glucose challenges can be indicative of insulin resistance, a condition associated with metabolic syndrome and type 2 diabetes.
3. Lipid Profile:
   • Total Cholesterol: Elevated levels of total cholesterol, particularly high levels of LDL (low-density lipoprotein) cholesterol, can increase the risk of cardiovascular diseases, which can impact longevity.
   • HDL Cholesterol: High levels of HDL (high-density lipoprotein) cholesterol are associated with reduced cardiovascular risk and may contribute to longevity.
   • Triglycerides: Elevated triglyceride levels are often associated with metabolic abnormalities and may indicate an increased risk of heart disease and other health issues.
4. Blood Pressure:
   • Blood Pressure Measurement: High blood pressure (hypertension) is a risk factor for cardiovascular diseases, including stroke and heart disease, which can reduce longevity.
5. Inflammation Markers:
   • C-reactive Protein (CRP): Elevated CRP levels are associated with inflammation, which plays a role in the development of various chronic diseases that can affect longevity.
   • Interleukin-6 (IL-6): Increased IL-6 levels are linked to inflammation and may be indicative of chronic diseases.
6. Glycated Hemoglobin (HbA1c):
   • HbA1c: This marker reflects average blood sugar levels over the past two to three months. Elevated HbA1c levels are associated with poor glucose control and may indicate an increased risk of diabetes-related complications.
7. Liver Function Tests:
   • Alanine Aminotransferase (ALT) and Aspartate Aminotransferase (AST): Elevated levels of ALT and AST can be indicative of liver dysfunction, often associated with metabolic disorders like non-alcoholic fatty liver disease (NAFLD).
8. Kidney Function Tests:
   • Serum Creatinine and Glomerular Filtration Rate (GFR): Abnormal kidney function can be related to metabolic issues and may contribute to overall health and longevity.
9. Markers of Oxidative Stress:
   • Antioxidant Enzymes: Evaluation of antioxidant enzymes like superoxide dismutase (SOD) and glutathione peroxidase may provide insights into the body’s ability to combat oxidative stress, which can influence aging and longevity.
10. Hormones:
    • Thyroid Hormones: Thyroid function affects metabolism. Abnormal thyroid hormone levels can impact metabolic health.
    • Growth Hormone (GH) and Insulin-Like Growth Factor 1 (IGF-1): These hormones are associated with growth, repair, and longevity. Low levels may be linked to accelerated aging.

It’s important to note that while these laboratory markers can provide valuable insights into metabolic health, they should be interpreted in the context of an individual’s overall health, lifestyle, and medical history. Additionally, other factors such as genetics, lifestyle choices (e.g., diet, exercise, smoking, and alcohol consumption), and access to healthcare also play significant roles in determining both metabolic health and longevity. Consulting with a healthcare provider for a comprehensive assessment and personalized recommendations is essential for optimizing both metabolic health and longevity.

What are the markers of longevity in functional medicine?

Functional medicine focuses on a holistic approach to healthcare, aiming to identify and address the root causes of health issues rather than just treating symptoms. When assessing longevity from a functional medicine perspective, healthcare practitioners consider a range of markers and factors that can impact overall health and well-being. These markers are interconnected and can provide insights into an individual’s health status and potential for a longer, healthier life. Here are some key markers of longevity in functional medicine:

1. Nutritional Status:
   • Nutrient Deficiencies: Assessing and addressing any nutrient deficiencies through comprehensive blood tests, including vitamins, minerals, and antioxidants, is crucial for overall health and longevity.
   • Gut Health: The state of the gut microbiome is closely linked to overall health. A balanced gut microbiome is associated with better digestion, nutrient absorption, and immune function.
2. Hormone Balance:
   • Hormone Levels: Monitoring and optimizing hormone levels, including thyroid hormones, sex hormones, and adrenal hormones, can promote hormonal balance and long-term health.
   • Cortisol Rhythm: Assessing the diurnal rhythm of cortisol (the stress hormone) is important for managing stress and adrenal health.
3. Inflammation and Immune Function:
   • Inflammatory Markers: Evaluating markers of inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6), can provide insights into chronic inflammation, which is associated with various age-related diseases.
   • Immune Function: Ensuring a well-functioning immune system is crucial for protecting against infections and diseases that can affect longevity.
4. Oxidative Stress:
   • Antioxidant Levels: Assessing antioxidant levels, such as glutathione and coenzyme Q10, can indicate the body’s ability to combat oxidative stress, a contributing factor to aging and age-related diseases.
5. Detoxification Capacity:
   • Liver Function: Evaluating liver function and detoxification pathways can help identify any impairments that may affect overall health and longevity.
6. Methylation and Genetic Factors:
   • Methylation Status: Assessing methylation pathways and genetic factors can help identify potential genetic predispositions to certain health conditions and guide interventions to optimize methylation.
7. Stress Management:
   • Stress Hormones: Monitoring stress hormones like cortisol and evaluating their diurnal rhythm can inform strategies for stress management, which is crucial for long-term health.
   • Adrenal Function: Assessing adrenal function can help identify and address adrenal fatigue or dysfunction.
8. Lifestyle and Environmental Factors:
   • Diet and Nutrition: Analyzing dietary patterns, food sensitivities, and nutritional intake can provide insights into how diet affects health and longevity.
   • Physical Activity: Assessing exercise habits and physical fitness is essential for maintaining mobility and overall health.
   • Toxic Exposures: Identifying and reducing exposure to environmental toxins and pollutants is important for minimizing the risk of chronic diseases.
   • Sleep Quality: Evaluating sleep patterns and addressing sleep disturbances can promote restorative sleep, which is vital for health and longevity.
9. Psychosocial and Emotional Health:
   • Mental Well-Being: Assessing mental health, stress levels, and emotional well-being is integral to functional medicine’s holistic approach to longevity.
10. Digestive Health:
    • Digestive Function: Evaluating digestion, absorption, and gut health is crucial for nutrient uptake and overall health.
11. Social Connections and Support:
    • Strong social connections and a support network are associated with improved mental and emotional health, which can impact longevity.

Functional medicine practitioners use these markers and factors to create individualized wellness plans, addressing any imbalances or dysfunctions to support a longer and healthier life.

It’s important to work with a qualified functional medicine practitioner who can perform appropriate assessments and guide you in optimizing these markers for your specific needs and goals.

Measuring VO2 max accurately typically requires specialized equipment and expertise.

Here’s the best way to measure VO2 max and track improvements:

1. Laboratory Testing (Gold Standard):

• Cardiopulmonary Exercise Testing (CPET): This is considered the gold standard for measuring VO2 max. It’s conducted in a clinical or laboratory setting and involves the use of sophisticated equipment like a metabolic cart, a treadmill, or a cycle ergometer. During CPET, you wear a mask that collects data on the volume of oxygen you inhale and the volume of carbon dioxide you exhale while you progressively increase your exercise intensity until exhaustion. The data collected allows for precise determination of VO2 max.

2. Field Testing (Estimations):

• Submaximal Exercise Testing: These tests estimate VO2 max based on submaximal exercise, often using formulas that incorporate factors like heart rate response to exercise. Popular submaximal tests include the Rockport Walking Test and the Astrand-Rhyming Test.

3. Wearable Fitness Devices:

• Some advanced wearable fitness devices, such as certain sports watches and chest strap heart rate monitors, can estimate VO2 max based on data collected during exercise. These estimates can provide a rough idea of your VO2 max, but they may not be as accurate as laboratory testing.

To Track Improvements in VO2 Max:

1. Regular Testing: If possible, undergo periodic laboratory testing (CPET) to measure your VO2 max accurately. This provides a baseline and allows you to track improvements over time with precision.
2. Field Tests: If laboratory testing is not feasible, consider using field tests like the Rockport Walking Test or Astrand-Rhyming Test. These tests are useful for tracking relative improvements in VO2 max, even if the absolute values may not be as accurate as lab measurements.
3. Use Wearable Devices: Some wearable fitness devices can track changes in estimated VO2 max over time. While these estimates may not be as accurate as laboratory testing, they can still provide a useful way to monitor your progress and set fitness goals.
4. Maintain Consistency: To track improvements effectively, it’s essential to maintain consistency in your testing methods, whether in a lab or using field tests or wearables. Use the same test or device under similar conditions each time you assess your VO2 max.
5. Combine with Other Metrics: Monitoring improvements in VO2 max should be part of a comprehensive fitness assessment. Consider tracking other relevant metrics such as body composition, strength, endurance, and cardiovascular health to get a more holistic view of your fitness progress.
6. Work with a Fitness Professional: If possible, work with a certified fitness professional or sports scientist who can help you design a structured exercise program and monitor your progress accurately. They can also provide guidance on improving your VO2 max through targeted training.

Remember that improvements in VO2 max often require consistent and progressive aerobic exercise training over time. Consult with a healthcare provider or fitness expert before starting any new exercise program, especially if you have underlying health conditions or concerns about your fitness level. They can help you create a safe and effective plan for improving your cardiovascular fitness and VO2 max.

What’s a Good VO2 Max for My Age?

Age is always a tough topic. It is not fun to think about, but our performance tends to get worse as we get older. As humans our peak fitness potential is usually around the age of 20. This is true for both men and women.

From there, fitness typically declines between 5%-20% per decade in healthy individuals between the ages of 20 and 65. Cardiorespiratory fitness losses can be managed through healthy lifestyle choices and regular physical activity. Past the age of 70, fitness levels decline even more quickly.

Several factors contribute to age-related fitness declines. One is the fact that total body mass or weight tends to increase as we get older, but lean muscle mass decreases. Another is that our muscles work less efficiently. This affects the large muscles that power our movement and the heart.

As we get older, our hearts simply cannot beat as fast as when we were younger.

The force with which the heart beats to push oxygenated blood to the muscles also decreases.

The good news about VO2 max and aging is that for the most part accelerated fitness declines resulting from sedentary lifestyles can be reversed. This means that with proper care you can improve your fitness and feel younger and more energetic in the process.  

https://www.garmin.com/en-US/blog/fitness/whats-a-good-vo2-max-for-me/

 

Test and not guess your health with PNOE & Assessment:

The PNOE Metabolic Test, also known as indirect calorimetry, is a method used to measure an individual’s metabolic rate. This test provides valuable information about how many calories a person burns at rest and during physical activity.

Here’s how it works and what it can reveal:

1. Measurement of Oxygen Consumption (VO2) and Carbon Dioxide Production (VCO2):

• During the PNOE Metabolic Test, the individual breathes into a specialized device that analyzes the composition of inhaled and exhaled air. It measures the volume of oxygen consumed (VO2) and the volume of carbon dioxide produced (VCO2) with each breath.

2. Calculation of Resting Metabolic Rate (RMR):

• The test determines the individual’s Resting Metabolic Rate (RMR) or Basal Metabolic Rate (BMR). RMR represents the number of calories the body burns at rest to maintain essential functions like breathing, circulation, and cell maintenance. This is the energy expenditure required to keep the body alive at rest.

3. Assessment of Substrate Utilization:

• The PNOE Metabolic Test can also provide insights into whether the body is primarily using carbohydrates or fats for fuel at rest. This information is valuable for individuals interested in optimizing their nutrition and training for specific goals.

4. Analysis of Metabolic Efficiency:

• Some tests, including the PNOE system, can analyze metabolic efficiency, which assesses how effectively the body converts oxygen into energy. Inefficient metabolism may suggest potential areas for improvement through nutrition or training modifications.

5. Application in Fitness and Health:

• The results of the PNOE Metabolic Test can be used in various contexts:
  • Weight Management: Understanding RMR helps in creating personalized calorie targets for weight loss or maintenance.
  • Sports Performance: Athletes can use metabolic data to fine-tune their nutrition and training plans for optimal performance.
  • Health Assessments: It can be used to assess metabolic health and identify potential issues related to energy balance.

Benefits of the PNOE Metabolic Test:

• Highly Accurate: Indirect calorimetry is considered one of the most accurate methods for measuring metabolic rate.
• Personalized Recommendations: The data obtained from the test allows for personalized nutrition and exercise recommendations tailored to an individual’s specific metabolic needs.
• Monitoring Progress: It can be used to track changes in metabolic rate over time, making it useful for individuals working on fitness or weight management goals.

The PNOE Metabolic Test, like other forms of indirect calorimetry, is typically conducted in a controlled setting, such as a metabolic testing lab or a fitness center. It is administered by trained professionals who can interpret the results and provide guidance based on the individual’s metabolic profile.

If you are interested in undergoing a PNOE Metabolic Test or a similar test, it’s advisable to seek out a qualified provider or fitness center that offers this service and can assist you in understanding and applying the results to your health and fitness goals.

Message Coach Debbie Potts here to schedule a test or other options if you are a health optimizer!

BONUS

Metabolic disease is typically diagnosed based on a combination of clinical symptoms, physical examinations, and laboratory findings.

There are specific diagnostic criteria for different metabolic disorders, such as type 2 diabetes and metabolic syndrome.

These criteria may vary slightly depending on the medical guidelines and organizations, but here are some common diagnostic ranges and criteria that would classify someone as having a metabolic disease:

1. Type 2 Diabetes:
   • Fasting Blood Glucose: A fasting blood glucose level of 126 milligrams per deciliter (mg/dL) or higher on two separate tests indicates diabetes.
   • Oral Glucose Tolerance Test (OGTT): A 2-hour blood glucose level of 200 mg/dL or higher during an OGTT confirms diabetes.
   • Hemoglobin A1c (HbA1c): An HbA1c level of 6.5% or higher is considered diagnostic of diabetes.
2. Metabolic Syndrome:Metabolic syndrome is diagnosed when an individual has three or more of the following criteria:
   • Abdominal Obesity: Waist circumference of 40 inches (102 cm) or more for men and 35 inches (88 cm) or more for women.
   • Fasting Blood Glucose: Fasting blood glucose level of 100 mg/dL or higher.
   • Blood Pressure: Blood pressure of 130/85 mm Hg or higher.
   • Triglycerides: Triglyceride level of 150 mg/dL or higher.
   • HDL Cholesterol: HDL cholesterol level less than 40 mg/dL in men or less than 50 mg/dL in women.
3. Non-Alcoholic Fatty Liver Disease (NAFLD):
   • NAFLD is typically diagnosed through imaging tests, such as ultrasound, and/or liver function tests. Elevations in liver enzymes (AST and ALT) along with evidence of fatty infiltration in the liver may indicate NAFLD.
4. Polycystic Ovary Syndrome (PCOS):
   • PCOS is diagnosed based on a combination of clinical and laboratory findings, including irregular menstrual cycles, clinical or biochemical signs of hyperandrogenism (elevated androgens), and the exclusion of other conditions.
5. Hyperlipidemia:
   • Elevated lipid levels, such as high levels of LDL cholesterol and triglycerides, may be classified as hyperlipidemia. Specific diagnostic thresholds may vary, but generally, an LDL cholesterol level of 190 mg/dL or higher and triglycerides of 500 mg/dL or higher are considered significant.

It’s important to note that the diagnostic criteria for metabolic diseases can vary based on medical guidelines and may be adapted over time as new research emerges. Additionally, individual healthcare providers may use their clinical judgment when interpreting lab results and diagnosing metabolic disorders.

If you suspect you have a metabolic disease or are at risk, it’s crucial to consult with a healthcare professional for a comprehensive evaluation and diagnosis. Early detection and management of metabolic diseases can help prevent complications and improve overall health.