VO2 Max

We're used to chasing numbers — from step counts to mile times and personal best lifts. But, VO2 Max might be the most important metric. Today, we’re exploring why. 

Plus: 

• Pvolve’s founder Rachel Katzman shares the products she swears by.

• New launches from Momentous, Ice Barrel, OOFOS, and more.

Let’s go!
- Ash Read and Joe Niehaus

The importance of VO2 max (and how to improve it)

What is it? One of the best indicators of healthspan and lifespan, VO2 Max measures the maximum oxygen your body consumes during aerobic exercise. 

“A higher VO2 Max means your body delivers more oxygen to your muscles and brain,” explains Gil Blander, PhD, founder and chief scientific officer of InsideTracker. This leads to stronger athletic performance and better overall well-being.

Why it matters: Improving VO2 Max offers wide-ranging benefits, including:

• Heart health: “VO2 Max is a strong predictor of cardiovascular outcomes and mortality.”

• Endurance: A higher VO2 Max boosts athletic endurance, though Blander notes, “VO2 Max is just one of many factors that influence endurance.”

• Decreased inflammation: “CRP and other inflammatory markers are lower among individuals with better cardiorespiratory fitness.”

• Blood glucose control: Exercise stimulates glucose uptake, lowering blood glucose.

• Higher HDL cholesterol: “Increasing VO2 Max is associated with higher HDL levels,” indicating better cardiovascular health.

Get the data. Lab tests can measure VO2 Max by comparing oxygen intake and output. Smart devices like Garmin, Fitbit, or Apple Watch also provide estimates. Blander notes, “While not as accurate as lab testing, these devices are helpful for monitoring changes in VO2 Max.”

Max out. To improve your VO2 Max:

• Consistent aerobic exercise: “Incorporate at least 150 minutes per week of moderate-intensity activity, such as biking or brisk walking,” says Blander. HIIT, sprints, and the Norwegian 4x4 protocol are also excellent for boosting your VO2 Max.

• Resistance training: “Lift weights three times a week for 60 minutes,” Blander recommends. Plus, ensure adequate protein intake (around 1 gram per pound of body weight), especially for older adults. Recent studies found a 6.3% increase in Vo2 Max with resistance circuit-based training. 

• Supplementation: “Ashwagandha can moderately improve VO2 Max levels,” as can caffeine ahead of a workout.

Additionally: 

• Yoga can help with breath control and respiratory endurance, helping boost VO2 max. Three sessions per week is ideal. 

• Combining exercise with sauna use enhances VO2 Max more than exercise alone. Just 15 minutes in the sauna after exercise, 3x per week, can make an impact.

The Bottom Line: More than a measure of cardio fitness,“VO2 Max is a strong predictor of many health outcomes and your healthspan,” says Blander. By improving your VO2 Max, you reap benefits across the whole body.

My Health Stack by Rachel Katzman

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Rachel Katzman. Rachel is the founder of Pvolve, a workout method that blends low-impact movement with resistance training.

Despite a packed schedule, Rachel makes movement non-negotiable, scheduling workouts even if just for 20 minutes. Daily exercise, along with home cooking and meal prep, helps her maintain balance while leading Pvolve.

Here’s Rachel’s Health Stack:

• Cymbiotika Vitamin C: “I’ve been traveling a bunch this summer, and having these packets with me has been a lifesaver! They boost my immune system, helping to make sure I don’t get sick. They are super easy to travel with, plus they taste great.”

• Skinny Confidential Butter Brush: “I’ve always loved dry brushing to help exfoliate my body and stimulate blood flow. This brush has natural bristles, and the extra-long handle makes it easy to get every inch; you can also use it in the shower.”

• Theragun Mini: “There are always some knots in my body that no amount of stretching or foam rolling will get out. This little tool is always a part of my recovery days and a go-to staple after a super hard workout. The size is perfect to travel with, too.”

• Celtic Salt: “I started putting a little bit of celtic salt in my morning lemon water to add more electrolytes, and have noticed such a difference in my energy levels and mood for the day.”

• Arrae Bloat Pills: “If I’m traveling or just enjoying a dinner out, I always bring my Arrae pills. After a big meal, these work super-fast if you’re feeling bloated.”

• Oura Ring: “I love using my ring to track my sleep and my cycle. It is so insightful and helps me make tweaks to ensure a good night’s rest.”

Read more from Rachel here.

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Just Dropped: NFL-grade recovery drink

Supplement brand Momentous just came out with its first ready-to-drink beverage, including everything an athlete needs to optimize performance after challenging workouts, competitions.

Elite Recovery was developed in partnership with NFL performance staffers and was revised over 10,000 bottles to hone in on the exact formula that would deliver serious athletes the most benefits. Each bottle has a pre-portioned amount of mix that can be combined with the liquid of your choice. A pack of six comes with three chocolate and three vanilla bottles. Get on the waitlist.

Dig deeper: Check out our interview with Momentous co-founder and CEO Jeff Byers. 

More drops perfect for:

• Supporting your feet. Recovery footwear brand OOFOS launched the OOmy Stride. A bouncy shoe with an extended heel that offers enhanced impact absorption and support. Get a pair here.

• Cold therapy. The new Ice Barrel Chiller efficiently cools water to 37ºF, even in hot weather environments. Check it out here.

• Fall-ready running. Copenhagen-based running brand SAYSKY released its Combat Collection for Autumn/Winter. The collection offers a bit of everything - T-shirts, singlets, shorts and half tights in earthy color tones. Explore here.

• On the go. Cotopaxi introduced the Allpa Travel Pack, made with 100% recycled fabrics. Buy it here.

• Social wellness. Remedy Place announced it will open in New York’s SoHo neighborhood this September. Get the details. 

• A boost of caffeine. Jimmy Butler’s Big Face launched a series of canned oat milk lattes in three flavors: Original, Coconut Cinnamon, and Ube Vanilla. Find them here.

• Gains. FORALL’s Whey Protein Isolate contains just one ingredient: European grass-fed whey, which can be added to anything without affecting taste or texture. Learn more here.

• Adding flavor. Lav has just launched offering single-serve salad dressings made without inflammatory oils and added sugar. Pick up a pack.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. We’d love to hear from you! Send us your favorite gear, personal health stack, or feedback on the newsletter.