Ben Greenfield

So I have this little...

thing next to my Airdyne bike, and you put it in your mouth, I don't even know who manufactures it, but it forces you to breathe through your nose and then out through a restricted device.

So you're almost developing like respiratory and expiratory muscle training.

And at the same time, you have no choice but to nasal breathe.

Wow.

Okay.

I'm going to start measuring this.

yeah i'm gonna start measuring my vo2 max i just learned how important that is yeah at this conference yeah yeah it's pretty important um and so so my formal background is exercise physiology and what we used to get taught was that it's like totally non-modifiable but it's it's highly modifiable um there there's a peak based on genetics like lance armstrong for example we didn't have the highest vo2 max is going to be tough to keep up with but

there is a proven protocol besides all of the usual things you do to support your mitochondrial health.

Some of the like nasal breathing stuff that we're talking about, but it's basically, it's a four by four ish protocol.

And you only have to do it once every one to two weeks to increase VO2 max considerably.

So it's like four minutes and then go up to six minutes as hard as you can go, but at maximum sustainable pace.

So you get on a bike and it's like,

hit 90 rpm and you just try and maintain 90 rpm the whole time and then you use a one-to-one work to rest ratio so you like recover for four to six minutes however long you did your burst for and you do that four to six times through right so it's like a 30 40-ish minute workout but just once every one to two weeks that's kind of like the proven protocol for increasing vo2 max because people throw around terms like hit training and sprint training

And it varies.

There's a big difference between a 10-second burst, which is just all triggering mitochondria, and a four-minute maximum sustainable pace effort, which is more VO2 max.

Yeah.

VO2 max, grip strength, and walking speed.

Those are the three biggies.

I can walk fast.