You gotta get this up to get down…

The average American life expectancy hovers around 77 years, that puts midlife at 38.5. 

Woah. 

This staggering statistic really proves the time to get down to business on maintaining the highest level of fitness and health needs to happen now.

I’m not chasing fancy cars or social status. My main goal is to live a long, fulfilling life—one where I can run around with my grandkids and stay active well into my later years. To get there, one key factor is often overlooked: aerobic capacity.

Between the ages of 30 and 50, we lose about 15% of our lung capacity, and by 80, we may have lost up to 30%. The real kicker? Those with the highest VO2 max—your body's ability to use oxygen during intense exercise—are more likely to live longer, healthier lives.

So, if your goal is to add quality years to your life, focusing on improving your aerobic capacity and VO2 max is crucial. I know I am.

My VO2 Max Improvement Plan

There are two effective ways to boost your VO2 max:

1. Zone 2 Cardio
Zone 2 cardio sits just above the intensity level where you can still hold a conversation. This form of cardio works wonders for your mitochondria—those little energy powerhouses in your cells that age right alongside us. Zone 2 training helps clear out old, inefficient mitochondria while stimulating the production of new ones.

For me, adding Zone 2 cardio into my routine is straightforward. While I spend a lot of my day working, I break it up with several brisk 10-minute walks. I also mountain bike at a pace that allows me to breathe through my nose, using that as a gauge to stay within Zone 2 effort.

Another great option for Zone 2 cardio is rucking, which has been gaining popularity. If you're not familiar, rucking simply involves putting on a weighted vest or backpack and going for a walk. This is also a super easy way to get outside and move with friends who might be at varying fitness levels (just simply adjust the weight being carried). 

2. Max Heart Rate Cardio
Max heart rate cardio pushes your cardiovascular system to its limits, like a strength workout for your lungs. I’m tackling this through High-Intensity Interval Training (HIIT), which alternates between short bursts of intense effort and periods of low-intensity recovery.

While there are many, many protocols you can use, I’m following a method known as 4x4 interval training: 4 minutes of very low-intensity work followed by 4 minutes of pushing it to the max, repeated for four rounds. This totals 32 minutes of intense training each week, focusing on progressively increasing speed or output. This can be done rowing, biking, running or on a ski erg.

This type of training isn’t meant to be easy—it’s designed to make your heart and lungs work hard, leading to improved capacity over time.

How I Measure Progress

The best way to measure VO2 max is in a lab, using a mask and monitoring equipment while running or cycling. (Side note: I have a new business which will launch in the next few months - a Longevity Clinic - where I will be able to measure your VO2 max via one of these machines) But since most cities don’t have access to a machine, you can use the Cooper Test, which involves running or walking as far as possible in 12 minutes.

Tracking my progress over time will show improvements in my VO2 max, ensuring that my efforts are paying off.

The Key: Consistency Over Perfection

I’ve chosen these methods for increasing my VO2 max because they fit easily into my routine. I’m focused on what I can consistently stick with, rather than chasing the most optimal, but unsustainable, options.

If you want to boost your longevity and live your best years, consider giving these strategies a try. The rewards go far beyond just adding years—they add life to those years.

Let’s build that VO2 max.