Longevity Expert Andy Galpin Shares the Number One Predictor of Health-span, And It’s Not What You Think!

Dhru Purohit Show

Dhru Purohit

Medicine, Health & Fitness, Alternative Health

4.7 • 3.4K Ratings

🗓️ 10 April 2024

⏱️ 60 minutes

🔗️ Recording | iTunes | RSS

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Summary

This episode is brought to you by Birch Living, Lifeforce, and Plunge. We’ve heard of tests that are used as traditional measures of longevity. Still, a lesser-known but equally important test that should be factored into longevity and long-term independence is VO2 max. This test measures how well your body uses oxygen during exercise, which ultimately translates into how efficiently your body uses oxygen in daily activities as you age. According to today’s guest, increasing VO2 max can significantly reduce your risk of all-cause mortality. Today, on the Dhru Purohit Show, Dhru sits down with Dr. Andy Galpin to dive deep into VO2 max and why he believes it is one of the best predictors of longevity. Dr. Galpin breaks down the research behind this test and why it's critical for everyone to know their VO2 max baseline. He also shares why a low VO2 max can cause chronic fatigue, making it challenging to engage in daily activities, and shares his top tips on increasing your VO2 max if you are starting your exercise journey. If you are looking for a deep dive into VO2 Max, this episode is a must-listen. Andy Galpin is a tenured professor at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a Human Performance scientist with a PhD in Human Bioenergetics and over 100 peer-reviewed publications and presentations. He is also a Co-founder of Absolute Rest, BioMolecular Athlete, and RAPID Health & Performance. In this episode, Dhru and Dr. Galpin dive into (audio version / Apple Subscriber version): Why VO2 max is a critical factor in longevity (1:05 / 1:05) What is VO2 max and getting your baseline (10:00 / 7:05) Challenges with daily activities that demonstrate a low VO2 max (18:00 / 14:56) Stimulants and the cycle of fatigue (26:00/ 23:07) The impact of diet on energy (27:00 / 24:33) Are smartwatches accurate in calculating VO2 max (32:00 / 26:44) Methods of testing your VO2 max and guidance on choosing the right test (34:00 / 29:50) Average and optimal VO2X max levels (39:00 / 34:05) Increasing your levels and the impact on longevity (47:00 / 42:07) How to get started in improving your levels (49:00 / 44:53) How often should you test (55:00 / 50:22) Also mentioned in this episode: Dr. Galpin’s Published Work RAPID Health Absolute Rest To learn more about Dr. Galpin, follow him on Instagram, Twitter, or his website. To get 20% off your Birch Living mattress plus two free eco-rest pillows, head over to birchliving.com/dhru today. Right now, you can save $250 on your first diagnostic and get personalized suggestions. Optimize your longevity and track your progress go to mylifeforce.com/dhru! Right now, Plunge is offering my community $150 off cold plunges and their core products. Just go to plunge.com/dhru or enter code DHRU to revolutionize your wellness journey today.

Transcript

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0:00.0	Dr. Andy Galpin, you've shared something mind-blowing, which is you could take any test in the world you want.
0:09.0	Full body MRI, blood pressure, smoking history, cholesterol, familial background for any kind of disease,
0:16.8	you could put all those tests on a roulette table, you call this health roulette, and
0:21.8	spin it around and almost nothing, nothing in the world
0:26.2	predicts how long somebody's going to live compared to your V.O.2 max number.
0:33.4	On today's podcast, you're breaking down all things V.O.2 max, including what it is,
0:39.1	how to get it measured, what to do if it's low, which it's going to be low for a lot of people listening
0:44.8	potentially, and most importantly, why it's so important to get the number up, not just to feel
0:52.3	better, but to potentially add decades. Yes, decades to your life if you get it into the optimal ranges.
0:59.6	So I'm going to turn it over to you to talk about V.O2 Max. You go back to the late 1980s.
1:04.0	1989 I think actually Stephen Blair was this legendary exercise epidemiologist if you
1:10.4	want to call him that from University of South Carolina.
1:13.0	He's done a ton of research.
1:14.2	I actually think the paper you're talking about specifically came out in Jama,
1:17.2	the Journal of American Medical Association.
1:18.9	We're these top tier ones.
1:21.0	And that's kind of like this classic paper that we refer to. But again, it's not one study. I'm not cherry-picking and trying to over estimate the importance here. Like, you literally have 30 plus years of studies that are saying the same thing.
1:35.2	Now in exact detail? No. Of course, like every studies the numbers are a little bit
1:39.7	different and the populations but if you collectively look at that research you can kind of fast forward all the way also up to Jonathan Myers work at Stanford and that actually paper with the 700,000 people or so, was US veterans,
1:54.2	because Jonathan was so that you,
1:56.3	has Stanford VA appointment up there.
1:58.3	And so you're talking about,
	...

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