How do you improve your Aging Process?

Hot Topics to discuss today with Daniel Crumback on all things LONGEVITY!

Test and not guess how long your are going to live- but hopefully you strive to live a long quality HEALTHY and HAPPY life.

What health and fitness markers impact our aging process- longevity?
What is longevity?
How do we measure longevity? Metabolic health markers?
How can we learn what WE need personally to improve our aging process? Which lab tests and fitness tests can help predict our longevity or aging
VO2 Max- why we need to test it to figure out personalized program to improve longevity (time in zones)
What if you are afraid of testing VO2 Max – going to max if non-exerciser? Tips?
What are other factors that impact our longevity?

PNOE blog:

Today’s newsletter is dedicated to one of the most potent biomarkers of health and longevity, namely the maximal oxygen uptake (VO2max).

VO2max is the maximum amount of oxygen consumption one can attain during an exercise test.

Here’s why it’s critical to your overall health and quality of life.

VO2max is the strongest independent predictor of health and longevity. VO2max-derived biological age allows for better risk stratification and management of individuals undertaking exercise testing.
VO2max is the gold standard method for measuring exercise capacity and determining optimal exercise programs for longevity and performance.
You can change your VO2max! Only a regular 30 min exercise session can increase your VO2max by more than 20%.

Why should you care about it?

Physical inactivity and poor physical fitness, dictated by a low VO2max value, have been estimated to account for 12% of all deaths in the US. It can be considered equally important as other conventional modifiable risk factors such as smoking and hypertension, and an increased VO2max may offset the harmful consequences of excess body fat and metabolic disease.

Can you change it?

Yes. Regular endurance training can significantly improve VO2max by 13-20%, depending on exercise intensity. In fact, regular aerobic exercise can reduce an individual’s biological age by ten or more years, thereby extending their healthy lifespan. Following a PNOĒ based program can help you improve your VO2max and efficiently reduce your biological age.

In our comprehensive review, we discuss all the areas covered in the PNOĒ report in relation to VO2max and its association with biological age.

Read on to discover this powerful relationship that can unravel the secret to longevity.

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“Improved longevity, or living a longer and healthier life, can be influenced by a combination of genetic, lifestyle, and environmental factors.

While it’s essential to remember that no single marker can guarantee a longer life, several indicators and practices are associated with improved longevity:

Healthy Diet: Consuming a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can promote better health and increase longevity. Mediterranean and plant-based diets are often associated with improved longevity.
Regular Exercise: Engaging in regular physical activity, including aerobic exercises, strength training, and flexibility exercises, helps maintain physical fitness, reduce the risk of chronic diseases, and improve lifespan.
Maintaining a Healthy Weight: Maintaining a healthy body weight, particularly avoiding obesity, is linked to a lower risk of chronic conditions like heart disease, diabetes, and certain cancers.
Not Smoking: Smoking is a major risk factor for many diseases, including cancer, respiratory conditions, and heart disease. Quitting smoking can significantly improve longevity.
Moderate Alcohol Consumption: While excessive alcohol consumption can be harmful, moderate alcohol consumption, particularly of red wine, has been associated with certain health benefits, including cardiovascular health.
Adequate Sleep: Consistently getting enough quality sleep is essential for overall health and longevity. Poor sleep is linked to various health problems, including obesity, heart disease, and cognitive decline.
Stress Management: Chronic stress can contribute to a range of health issues. Learning to manage stress through techniques like meditation, mindfulness, and relaxation can improve longevity.
Strong Social Connections: Maintaining strong social ties and having a support network is associated with improved mental and physical health, which can contribute to a longer life.
Regular Health Screenings: Regular check-ups with healthcare professionals can help identify and manage health issues early, improving the chances of successful treatment and longevity.
Genetics: While you cannot control your genetics, understanding your family history of longevity and potential genetic predispositions to certain diseases can inform your healthcare decisions.
Mental and Cognitive Health: Keeping your brain active through lifelong learning, cognitive challenges, and social engagement can support cognitive function as you age.
Preventive Health Measures: Taking preventive measures such as vaccinations, cancer screenings, and practicing safe behaviors can reduce the risk of diseases and enhance longevity.
Caloric Restriction: Some research suggests that caloric restriction, without malnutrition, may extend lifespan in certain organisms. However, its application to humans is still a subject of study.
Intermittent Fasting: Some people practice intermittent fasting, which involves cycles of eating and fasting. There is emerging research suggesting potential health benefits, but it should be done with caution and under medical guidance.
A Sense of Purpose: Having a sense of purpose in life and setting meaningful goals can contribute to overall well-being and potentially increase longevity.

Remember that individual factors and genetics play a significant role in how these markers affect one’s longevity. It’s essential to consult with healthcare professionals and make informed choices that align with your unique circumstances and health needs. Additionally, a holistic approach that combines several of these markers is often more effective in promoting improved longevity than focusing on any single factor in isolation.

Functional medicine is a holistic approach to healthcare that focuses on identifying and addressing the root causes of disease and promoting optimal wellness. While the concept of “lab markers of longevity” is not a standard part of functional medicine, practitioners in this field often assess various biomarkers and health metrics to help patients achieve and maintain optimal health, which can contribute to longevity.

These markers may include:

Inflammation Markers:
- C-reactive protein (CRP): Elevated CRP levels are associated with inflammation and an increased risk of chronic diseases. Managing inflammation is a key aspect of functional medicine for promoting longevity.
- Erythrocyte sedimentation rate (ESR): Elevated ESR can indicate inflammation and is often used alongside CRP as an inflammation marker.
Insulin and Blood Sugar Markers:
- Fasting blood glucose: Elevated blood sugar levels and insulin resistance are risk factors for diabetes and other chronic conditions.
- Hemoglobin A1c (HbA1c): This measures average blood sugar levels over several months and is used to assess long-term glycemic control.
Lipid Profile:
- Cholesterol levels: Functional medicine practitioners may analyze total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides to assess cardiovascular risk.
Hormone Levels:
- Cortisol: Chronic stress can lead to imbalances in cortisol levels, which can impact overall health and longevity.
- Thyroid hormones: Thyroid function can affect metabolism and energy levels.
Oxidative Stress Markers:
- **Oxidative stress is associated with aging and various chronic diseases. Functional medicine practitioners may assess markers such as glutathione, superoxide dismutase (SOD), and malondialdehyde (MDA) to evaluate oxidative stress levels.
Nutritional Markers:
- Vitamin and mineral levels: Assessing nutrient deficiencies can help identify areas of potential improvement in a person’s diet and supplementation.
- Omega-3 fatty acids: These essential fatty acids play a role in reducing inflammation and supporting cardiovascular health.
Telomere Length:
- Some functional medicine practitioners may assess telomere length, which is associated with cellular aging. Shortened telomeres are linked to a higher risk of age-related diseases.
Gut Health Markers:
- Functional medicine often emphasizes gut health. Markers such as gut microbiome composition and markers of intestinal permeability (e.g., zonulin) may be assessed.
Methylation and Epigenetic Markers:
- Methylation patterns and epigenetic changes can influence gene expression and aging. Methylation markers like homocysteine and specific genetic tests may be considered.
Liver Function:
- Assessing liver enzymes (e.g., ALT, AST) can provide insights into liver health, which is crucial for detoxification and overall well-being.

It’s important to note that the specific biomarkers and tests used in functional medicine can vary depending on individual health concerns and goals. Functional medicine practitioners aim to personalize care based on a patient’s unique health profile and may use advanced testing methods to uncover underlying issues and develop targeted interventions to optimize health and potentially enhance longevity.

Individuals interested in functional medicine should consult with a qualified functional medicine practitioner to undergo a comprehensive assessment and receive personalized recommendations tailored to their health and longevity goals.

Measuring biological age is a way to assess how well your body is aging compared to your chronological age (the number of years you’ve been alive). Unlike chronological age, which increases at a constant rate, biological age can vary based on various factors, including genetics, lifestyle, and environmental influences.

Several methods and biomarkers can be used to estimate biological age:

Epigenetic Clocks:

- DNA methylation, a chemical modification of DNA, changes with age. Scientists have developed epigenetic clocks that use specific patterns of DNA methylation to estimate biological age. Examples include the Horvath clock and the Hannum clock.
Telomere Length:
- Telomeres are protective caps at the ends of chromosomes that shorten as cells divide and age. Shorter telomeres are associated with biological aging and age-related diseases. Measuring telomere length in cells can provide insights into biological age.
Biomarkers:
- Various biomarkers, such as levels of specific proteins, hormones, and inflammatory markers, can be used to estimate biological age. For example, high levels of C-reactive protein (CRP) or low levels of dehydroepiandrosterone sulfate (DHEA-S) may indicate an accelerated biological aging process.
Metabolic Markers:
- Assessing metabolic markers like insulin sensitivity, fasting glucose levels, and lipid profiles can help estimate biological age. Dysregulation of these markers can accelerate aging processes.
Physical Fitness:
- Measures of physical fitness, such as cardiorespiratory fitness, muscle strength, and flexibility, can provide insights into biological age. A more physically fit individual may have a lower biological age.
Cognitive Function:
- Cognitive decline is associated with aging. Assessing cognitive function through neuropsychological tests or brain imaging can help estimate biological age.
Immune System Function:
- The functioning of the immune system declines with age. Measuring immune cell counts and activity can offer clues about biological age.
Gut Microbiome:
- Research suggests that the composition and diversity of the gut microbiome can influence aging. Analyzing the gut microbiota through microbiome sequencing can provide insights into biological age.
Functional Assessments:
- Assessing functional abilities, such as balance, mobility, and gait, can help estimate biological age. Loss of function in these areas is associated with aging.
Biological Age Calculators:
- Several online tools and calculators claim to estimate biological age based on a combination of health-related questions, physical measurements, and lifestyle factors. These tools often use algorithms to provide an estimate.

It’s important to note that no single biomarker or measurement is a perfect indicator of biological age, and different methods may yield varying results. Therefore, a combination of assessments may provide a more comprehensive understanding of an individual’s biological age.

Assessing whether an individual has a metabolic disease or is metabolically healthy involves evaluating various biomarkers and their values within specific reference ranges.

The goal is to identify deviations from these reference ranges that may indicate metabolic dysfunction. It’s important to note that the specific reference ranges can vary depending on the laboratory and the population being studied. Additionally, individual factors such as age, sex, and genetics can influence these ranges.

Below are some common biomarkers and their functional lab ranges that are often considered when assessing metabolic health:

Fasting Blood Glucose:
- Functional Lab Range: Typically, fasting blood glucose levels should be between 70 and 100 mg/dL. Values outside this range may indicate impaired glucose metabolism or diabetes.
Hemoglobin A1c (HbA1c):
- Functional Lab Range: A HbA1c level of 5.7% or lower is generally considered normal. Values between 5.7% and 6.4% suggest prediabetes, while levels of 6.5% or higher are indicative of diabetes.
Insulin Levels:
- Functional Lab Range: Fasting insulin levels can vary, but lower levels are generally preferred. Elevated fasting insulin levels may indicate insulin resistance, which is a precursor to metabolic diseases like type 2 diabetes.
Lipid Profile:
- Total Cholesterol: Functional Lab Range: Less than 200 mg/dL.
- LDL Cholesterol: Functional Lab Range: Less than 100 mg/dL.
- HDL Cholesterol: Functional Lab Range: Greater than 40 mg/dL for men and greater than 50 mg/dL for women.
- Triglycerides: Functional Lab Range: Less than 150 mg/dL.
Blood Pressure:
- Functional Lab Range: Blood pressure should ideally be below 120/80 mm Hg. Values above this range may indicate hypertension, a risk factor for cardiovascular disease.
Waist Circumference:
- Functional Lab Range: The waist circumference should be measured, and values above certain thresholds may indicate increased risk:
  - For men, a waist circumference greater than 40 inches.
  - For women, a waist circumference greater than 35 inches.
Inflammatory Markers:
- C-reactive Protein (CRP): Functional Lab Range: Less than 1.0 mg/L. Elevated CRP levels may indicate inflammation, which is associated with metabolic dysfunction.
- Interleukin-6 (IL-6), Tumor Necrosis Factor-alpha (TNF-α), and other inflammatory markers may also be considered in some cases.
Liver Function:
- Alanine Aminotransferase (ALT) and Aspartate Aminotransferase (AST): Functional Lab Range: Normal ranges for ALT and AST can vary by laboratory, but levels within the normal range are typically considered healthy. Elevated levels may suggest liver dysfunction.
Kidney Function:
- Serum Creatinine and Estimated Glomerular Filtration Rate (eGFR): Functional Lab Range: Normal creatinine levels can vary, but eGFR should be above 60 mL/min/1.73m². Abnormal kidney function can be indicative of metabolic issues.
Uric Acid:
- Functional Lab Range: Uric acid levels should generally be below 7 mg/dL. Elevated levels can be associated with metabolic syndrome and gout.

Combining these biomarkers and assessing them in the context of an individual’s overall health, lifestyle, and medical history is crucial for determining metabolic health. A comprehensive evaluation by a healthcare professional or functional medicine practitioner is recommended for personalized assessment and recommendations to improve metabolic health and potentially enhance longevity. Lifestyle modifications, including diet, exercise, stress management, and adequate sleep, can play a significant role in improving metabolic health and overall well-being.

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:

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.
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.
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?