This book taught me about the diseases most likely to affect me as I grow older. It gave me a framework for how to think about exercise. And it told me that diets don’t really matter. The most important book for me in 2023 and a clear reread on a yearly basis.
#Things to consider
- You could decide to eliminate all sugar-sweetened beverages, and that would be a great first step.
- Undergo a DEXA scan annually to assess the visceral fat.
- Exercise is by far the most potent longevity “drug.” No other intervention does nearly as much to prolong our lifespan and preserve our cognitive and physical function.
#Improving VO2 max
The tried-and-true formula for training VO2 max is to go four minutes at the maximum pace you can sustain for this amount of time—not an all-out sprint, but still a very hard effort. Then ride or jog four minutes easy, which should be enough time for your heart rate to come back down to below about one hundred beats per minute. Repeat this four to six times and cool down.