How VO2 max and HRV predict longevity better than traditional risk factors, plus the lifestyle framework to optimize both.
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Discover how VO2 max and heart rate variability (HRV) predict longevity better than traditional risk factors, and learn the foundational lifestyle framework to optimize both. Each 1-MET improvement in VO2 max reduces all-cause mortality by 11-17%, while optimal sleep and the Mediterranean diet create synergistic effects that can prevent over 80% of cardiovascular events.
Evidence-based strategies to maximize VO2 max through polarized training, optimal intervals, and nutrition.
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Deep dive into evidence-based strategies to maximize VO2 max—the strongest predictor of longevity—through polarized training (80% easy, 20% brutally hard), optimal interval protocols like the 4x4 method, performance nutrition, and strategic supplementation.
Which HRV metrics matter, how to measure reliably, and which interventions show the largest effect sizes.
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HRV has moved from clinical labs to consumer wearables, offering a powerful window into autonomic nervous system function and training readiness. Learn which metrics actually matter (RMSSD vs SDNN), how to measure reliably, when a 15% drop signals overtraining, and which interventions show the largest effect sizes.
What works, what fails spectacularly, and optimal dosing protocols for cardiovascular supplements.
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Evidence-based guide to cardiovascular supplements and medications: what works, what fails spectacularly, and optimal dosing protocols. Learn why high-dose omega-3 reduces heart attacks by 25% but increases atrial fibrillation risk by 50%, how CoQ10 cut heart failure mortality by 49%, and why vitamin D and niacin failed despite decades of hype.
