How to Improve VO2 Max | 1min snip from The Tim Ferriss Show

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#661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More

The Tim Ferriss Show

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How to Improve VO2 Max

To improve VO2 max, you need to separate zone two from zone five. The ideal interval range for VO2 max is three to eight minutes. Intervals of less than three minutes or more than eight minutes are not as effective. During these intervals, you should work at a high intensity for three to eight minutes and then rest for an equal amount of time. A good starting point is four sets of four minutes on and four minutes off. This workout should be done once a week, in addition to three days of low-intensity zone two cardio.

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Brought to you by Wealthfront high-yield savings account, Helix Sleep premium mattresses, and Shopify global commerce platform providing tools to start, grow, market, and manage a retail business.

Peter Attia, MD (@PeterAttiaMD), is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan. He is the host of The Drive, one of the most popular podcasts covering the topics of health and medicine.

Dr. Attia received his medical degree from the Stanford University School of Medicine and trained for five years at the Johns Hopkins Hospital in general surgery, where he was the recipient of several prestigious awards, including Resident of the Year. He spent two years at the National Institutes of Health as a surgical oncology fellow at the National Cancer Institute, where his research focused on immune-based therapies for melanoma.

His new book is Outlive: The Science and Art of Longevity (3/28).

Please enjoy!

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[07:00] How and why Peter’s muscle mass has increased significantly.

[18:48] Why the long wait for Outlive: The Science and Art of Longevity?

[23:19] Objective, strategy, and tactics.

[28:50] From Medicine 1.0 to Medicine 3.0.

[39:04] Randomized control trial results: guidelines, not gospel.

[43:21] Revisiting why and how one should increase their medical literacy.

[52:44] Avoiding scientific method misconceptions.

[55:43] Austin Bradford Hill.

[56:22] Observational study versus randomized control trial.

[1:00:09] Are sleep trackers downgrading the quality of our sleep?

[1:02:53] Under what conditions does Peter feel alcohol might be worth its downsides?

[1:06:47] Continuous glucose monitors (CGMs).