Debbie Potts Coaching

Hot topic right now:  V02Max 

  • What is it?
  • How do you test it?
  • What lowers or decreases our VO2 Max (negatively)
  • How do you improve it to improve your longevity?
  • How does our VO2 Max help us determine our LONGEVITY?

Dr. Peter Attia, Dr. Andrew Huberman, Dr. Rhonda Patrick and more.

WHY is improving your V02 Max suddenly a trendy topic?  

VO2 max, or maximal oxygen consumption, is a measure of the maximum amount of oxygen your body can use during intense exercise. It’s often considered an important indicator of cardiovascular fitness and overall health. While it’s not a direct predictor of longevity, it is associated with several factors that can influence how long you live. Here’s why VO2 max is relevant and how it can be tested and improved:

1. Cardiovascular health: VO2 max is closely linked to your heart and lung health. Individuals with higher VO2 max tend to have healthier cardiovascular systems, which can reduce the risk of heart disease and other cardiovascular conditions, ultimately contributing to a longer and healthier life.

2. Fitness level: People with higher VO2 max tend to be more physically active and have better endurance. Regular physical activity has numerous health benefits and is associated with a longer lifespan.

3. Metabolic health: A high VO2 max often correlates with better metabolic health, including improved insulin sensitivity and lower risk of type 2 diabetes. Good metabolic health is important for longevity.

4. Aging: As people age, their VO2 max tends to decline. Maintaining a high level of fitness, including a high VO2 max, can help counteract the effects of aging and improve overall quality of life.

Testing VO2 Max:

VO2 max can be measured through various methods, including:

  1. Cardiopulmonary exercise testing (CPET): This is the most accurate method and involves wearing a mask that measures the amount of oxygen you inhale and the carbon dioxide you exhale during progressively intense exercise on a treadmill or stationary bike.
  2. Submaximal tests: These are less intensive and include tests like the 6-minute walk test or the Cooper 12-minute run. They estimate VO2 max based on your performance during submaximal exercise.
  3. Predictive equations: Some equations estimate VO2 max based on factors like age, gender, weight, and heart rate response to exercise. While less accurate than direct testing, they can provide a rough estimate.

Improving VO2 Max:

Improving your VO2 max typically involves regular cardiovascular exercise and training. Here are some strategies to consider:

  1. Aerobic exercise: Engage in regular aerobic activities like running, cycling, swimming, or brisk walking. Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise.
  2. Interval training: Incorporate high-intensity interval training (HIIT) into your routine. HIIT involves short bursts of intense exercise followed by brief recovery periods and has been shown to improve VO2 max efficiently.
  3. Consistency: Consistency in your exercise routine is crucial for improving and maintaining VO2 max. Aim for regular, sustained physical activity.

Several factors can lead to a decrease in VO2 max, including:

  1. Aging: VO2 max naturally decreases with age, primarily due to a decline in cardiovascular fitness and muscle mass.
  2. Sedentary lifestyle: Lack of physical activity and a sedentary lifestyle can lead to a decrease in VO2 max over time.
  3. Health conditions: Certain medical conditions, such as heart disease, obesity, and lung diseases, can reduce VO2 max.
  4. Inactivity: Extended periods of inactivity, such as bed rest or a sedentary job, can lead to a decrease in VO2 max.

In summary, while VO2 max is not a direct predictor of longevity, it is closely related to various health and fitness factors that can influence how long and how well you live. Regular exercise, especially aerobic and high-intensity training, can help improve and maintain your VO2 max and contribute to a healthier and potentially longer life.

How should you TEST AND NOT GUESS your own V02 Max level and current fitness level?  PNOE Testing with me!

Are you an athlete seeking to push your limits and achieve new heights in your performance? Whether you’re a professional or recreational athlete, we understand the drive to beat your personal best, conquer your next triathlon, or even complete your first marathon.

But here’s the truth: It’s not just about training harder. The key to unlocking your full potential lies in teaching smarter and tailoring your approach to your body’s needs.

Everyone who knows the power of breath analysis believes that biology, not psychology, defines success. Through breath analysis, also known as VO2max or metabolic testing, we can unlock the secrets to optimizing your nutrition and training for your specific metabolism.

Let’s dive into what a breath analysis test can reveal and how it can revolutionize your athletic journey:

  1. VO2 max: It’s the maximum amount of oxygen your body can absorb and utilize during exercise. VO2 max serves as the strongest predictor of your athletic performance and improvement. By understanding your VO2 max, you’ll have a clear measure of your aerobic capacity and endurance potential. This knowledge allows you to tailor your training programs to improve oxygen uptake, enhancing performance and endurance.
  2. Movement Economy: Movement economy refers to how efficiently your body moves. It encompasses running or cycling form, biomechanics, and muscle activation patterns. Improving your movement economy reduces energy consumption and minimizes fatigue accumulation during training and competition. This translates to more efficient movement, enhanced performance, and the ability to sustain higher intensities for longer durations.
  3. Training Zones: Your body responds differently to different training intensities. Training zones are specific heart rates or power ranges where your body optimally adapts and improves. Training within these zones allows you to target specific energy systems, build endurance, improve speed, and maximize your overall performance. Understanding your training zones empowers you to train smarter, optimize your workouts, and achieve your desired goals more effectively.
  4. Fuel Usage: Understanding how your body utilizes fats and carbohydrates during exercise is essential for optimizing nutrition. Different training intensities and sports require varying amounts of fuel sources. By knowing your fuel usage patterns, you can strategically plan your nutrition, ensuring you have the right macronutrients to support your energy needs. This knowledge allows you to maximize performance, prevent fatigue, and optimize recovery.
  5. Optimal Bike Fitting: Cycling efficiency is crucial for endurance athletes. Optimal bike fitting refers to finding the ideal position that allows your body to perform efficiently, consuming the least energy while maximizing fat utilization. Ensuring proper bike fit can enhance your power output, minimize energy waste, and reduce the risk of discomfort or injuries. This ultimately leads to improved performance and a more enjoyable cycling experience.

With PNOĒ metabolic analysis, we provide personalized recommendations for training and nutrition to address the areas limiting your performance. You’ll have the guidance to reach new heights and unleash your full athletic potential. The test takes only  12-15 minutes, involving a short exercise session while wearing the PNOĒ mask that collects and analyzes your breath. No need to visit a lab or complex facility – everything can be done from the comfort of your own home.

Ready to take your training to the next level?

Your breath holds incredible insights into your peak performance and longevity. For over a century, scientists have studied breath to understand our bodies at a molecular level and unlock the secrets to optimizing our nutrition, exercise, and lifestyle choices. And now, with the PNOĒ test, breath analysis (also known as metabolic or VO2max testing) is easier than ever, providing clinical precision without the need for a medical facility.

Whether your goals include shedding a few pounds, conquering your first marathon, or maximizing your overall well-being, success lies in understanding your body’s needs. PNOĒ covers all the crucial elements of your biology, offering personalized nutrition, training, and breathwork programs that guarantee your success. 

Here’s what PNOĒ can do for you:

  1. Precision Weight Management: PNOĒ analyzes your metabolism clinically, determining the optimal workout plan, calorie intake, and macronutrient distribution that will boost your metabolism and lead to sustainable weight management. 
  2. Endurance Enhancement: PNOĒ measures the efficiency of your heart, lungs, and cells, identifying limiting factors and providing a customized plan to overcome them. It also offers valuable metrics for training and races, including movement economy, personalized training zones, and specific fat and carbohydrate requirements. 
  3. Longevity Optimization: PNOĒ accurately measures your VO2 max, cellular health, and metabolic efficiency—powerful predictors of your lifespan and well-being. It also detects early risk factors for heart, lung, and metabolic syndromes, empowering you to take proactive steps toward better health.

Completing the PNOĒ test is a breeze—it only takes about 12-15  minutes of exercise while wearing the PNOĒ mask that analyzes your breath. 

Ready to unlock your full potential?

Contact us now to schedule your PNOĒ test and take the first step towards reaching your peak performance and enjoying a fulfilling, healthy life.

Help Spread the Word!

You are on your way to feeling and becoming the best version of yourself! Invite your friends to join you in this journey.  Share our free resources with your friends and family.  We can make an impact together with ‘The WHOLESTIC Method’ approach to transforming the WHOLE you from the inside out to improve health, performance and longevity.

Please fill out this form so we know where to send the FREE eBook

Privacy Policy: We hate spam and promise to keep your email address safe