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Speaker 1: C Jason Wright joins us every Thursday, and it's always
Speaker 1: something different about your health. He's got a podcast that's
Speaker 1: called The Jason Wright Show. And by the way, Jason,
Speaker 1: great episode on the Five Things That Changed your Life.
Speaker 1: That was a good episode. I liked it. And he's
Speaker 1: also got the Healthy CEO podcast, so check that out.
Speaker 1: But today we're going to talk about v VO two
Speaker 1: max and zone to training in its simplest form. What
Speaker 1: does that mean?
Speaker 2: So, whenever you're thinking of VO two max, think about
Speaker 2: your body's ability to absorb and use oxygen. So it's
Speaker 2: not enough just to be able to take in the oxygen,
Speaker 2: but it's how efficiently your body can actually put that
Speaker 2: oxygen to use and benefit from it. That's what we're
Speaker 2: talking about when we're talking about VO two max.
Speaker 1: Okay, so basically the amount of oxygen you take in,
Speaker 1: how it's like how your car uses gas, your gas
Speaker 1: mileage on your oxygen.
Speaker 2: That's an excellent way to look at it, Sandy. It's
Speaker 2: not wasting what you have, it's actually putting it to
Speaker 2: good use.
Speaker 1: So how do you do it? How do you maximize
Speaker 1: the efficiency of your oxygen?
Speaker 2: All right, so here's the thing that I think that
Speaker 2: is going to make everyone feel good. First of all,
Speaker 2: your VO two max is going to be the leading
Speaker 2: indicator of how long you're going to live and how
Speaker 2: healthy you actually are. It is the one thing that
Speaker 2: is going to be the measurement to show how healthy
Speaker 2: you are now and how you're healthy you're going to
Speaker 2: be in old age. And the best way to start
Speaker 2: training for VO two max is very simple. It's zone
Speaker 2: two training. A lot of people think that they need
Speaker 2: to go do some kind of soul crushing hit workout
Speaker 2: and get into zone five and real high intensity stuff
Speaker 2: to increase their VOTWO max. That absolutely plays a part,
Speaker 2: but eighty percent of your work should be in zone two.
Speaker 2: Zone two is that slow, steady state work. And to
Speaker 2: understand whether you're in zone two or not, I don't
Speaker 2: want to get too technical here. You can actually do
Speaker 2: a lack Tate ten to really dial it in. But essentially,
Speaker 2: for your listeners, if you are working at a pace
Speaker 2: where you could carry on a conversation, it's just a
Speaker 2: little breathy and uncomfortable, then you can assume you're pretty
Speaker 2: well in zone two. Another really quick, down and dirty
Speaker 2: back of the Napkin way to check whether you're in
Speaker 2: zoned to or not is to take one hundred and
Speaker 2: eighty minus your age and then whatever that outcome is,
Speaker 2: that would be your zone to heart rate. Again, it's
Speaker 2: not a perfect measurement, but it kind of gets you
Speaker 2: an understanding of close to where your zone two is
Speaker 2: and it gives you something to shoot for whenever you're training.
Speaker 1: Okay, that's I mean, that's interesting you say that because
Speaker 1: I just did a when I was at the gym
Speaker 1: the other day. You know, everyone's into their heart rate
Speaker 1: and it tells you your average heart rate and mine
Speaker 1: is exactly where I was in zone two to even
Speaker 1: know it.
Speaker 2: Yeah, there you go. And that's the thing. That's what's
Speaker 2: beautiful about zone two. Everyone listening, You can get into
Speaker 2: a zone two and you should be able to hold
Speaker 2: it for hours. This should be something you should be
Speaker 2: able to do for a long period of time. Although
Speaker 2: there is a kind of a minimum effective dose that
Speaker 2: I suggest for everyone that they work in zone two
Speaker 2: as well as that high intensity work. And I'm glad
Speaker 2: to give you that formula if you'd like it now, Sandy, Well,
Speaker 2: sure we would.
Speaker 3: Tricia's taken nineteen taking notes like we're going to be
Speaker 3: tested later on this.
Speaker 2: Well, here's what I want you guys to think about,
Speaker 2: and all the listeners think about your VO two max
Speaker 2: and your body's ability to use auction as a pyramid, Okay,
Speaker 2: and so at the bottom of the pyramid, you want
Speaker 2: to be really, really wide, right, So that's where this
Speaker 2: zone two training comes in, and that's where you should
Speaker 2: spend about eighty percent of your time. So eight of
Speaker 2: ten workouts should be this long, steady state work. And
Speaker 2: in fact, these unbelievable cyclists that do that, do the
Speaker 2: Tour de France and these cross country skiers that have
Speaker 2: the highest VO two maxes on planet Earth. That's where
Speaker 2: they spend most of their time. So that's where it
Speaker 2: should be. And then the other twenty percent of the
Speaker 2: time should be in that high intensity Zone five work.
Speaker 2: This is going to be your typical Tobata, your hit
Speaker 2: workout where you going all out for twenty seconds and
Speaker 2: then maybe back off for ten seconds, the one that
Speaker 2: most people seem to really dial into when they get
Speaker 2: to the higher level. I'm not telling your audience to
Speaker 2: start out at this because I don't want them to
Speaker 2: be miserable. But if you can get to a four
Speaker 2: x four Norwegian circuit where essentially you go really hard.
Speaker 2: When I say it really hard, I mean all out.
Speaker 2: I'm talking about ninety five to one hundred percent of
Speaker 2: your maximum heart rate, you really get after it. If
Speaker 2: you can do that four minutes and then off four
Speaker 2: minutes on, four minutes off, four minutes, four times, then
Speaker 2: that should be that's like the perfect, that's the sweet
Speaker 2: like that's whenever you really hit the gold standard of
Speaker 2: hit training. But if you're just starting out, then what
Speaker 2: I suggest people to do is do that long steady
Speaker 2: state work for about thirty minutes to forty five minutes,
Speaker 2: and then at the end of it, try to do
Speaker 2: a one for one. Try to go all out for
Speaker 2: a minute and then back off, all out for a
Speaker 2: minute and then back off. Do that three or four
Speaker 2: times at the end of the Zone two training, with
Speaker 2: the understanding that you want to work your way up
Speaker 2: to be able to do a two minutes on, two
Speaker 2: minutes off, three minutes on, three minutes off, until you
Speaker 2: can hit that four on, four off.
Speaker 4: If you can do that.
Speaker 2: That is a is a great recipe for helping your
Speaker 2: votwo max increase. And again, that is what is going
Speaker 2: to give you a lifestyle that's active and robust in
Speaker 2: old age. Now that's not that's not to say that
Speaker 2: you should neglect your strength training, which you guys have
Speaker 2: heard me harp on a lot. But as far as
Speaker 2: your breathing and your body's ability to absorb and optimize
Speaker 2: its oxygen use, this is how you train for it.
Speaker 4: Jason Wright is our guest.
Speaker 1: You can find this podcast the Jason Wright Show, which
Speaker 1: I highly recommend, and also the Healthy CEO podcast.
Speaker 3: It's available wherever you get your podcast. Tristian, you got
Speaker 3: a question, I do. Okay, So Jason, let me ask you.
Speaker 3: This is your VO two max level? Is that related
Speaker 3: to how quickly you recover from something that's high intensity?
Speaker 3: I've heard that a level of your fitness is if
Speaker 3: you do something that you're just so out of breath,
Speaker 3: how quickly you recover your breath.
Speaker 4: Does that have to do with the VO two max
Speaker 4: as well?
Speaker 2: Sure thing, the higher your VO two max, the quicker
Speaker 2: you will recover, for sure. So that's a great point.
Speaker 2: So for those of you listening if you and it
Speaker 2: also it's going to whenever you get into that higher
Speaker 2: rate of work. Whenever, if you have a higher VOTW max,
Speaker 2: you're going to be able to breathe smoother. Okay, you're
Speaker 2: going to take deep breasts, long exhale because you're not
Speaker 2: gasping to constantly try to refill the oxygen.
Speaker 4: Refill and refill and refill.
Speaker 2: And then the build up of carbon monoxide is not
Speaker 2: a carbon dioxide is not is not overwhelming you, so you're.
Speaker 4: Able to better use it.
Speaker 2: So absolutely, if you have a higher view two max
Speaker 2: and you're gonna be able to bring it in, you're
Speaker 2: gonna be able to go at high levels and you're
Speaker 2: gonna be able to recover really quickly.
Speaker 4: And so absolutely trust your spot on.
Speaker 1: And don't be intimidated by this because you can really
Speaker 1: make quick gains doing this if you do the work.
Speaker 1: I remember training for one hundred mile bike ride, which
Speaker 1: I did, and that I was amazed how quickly the
Speaker 1: games were from having a really elevated heart rate, how
Speaker 1: quickly it would come down to not a resting heart
Speaker 1: rate but a manageable right. Yeah, that's the true signe
Speaker 1: The fitness is how quickly you can recover from those really,
Speaker 1: you know, high heart heart rates and oxygen views.
Speaker 2: You mentioned something that's so important, Sandy, is that a
Speaker 2: lot of people think, because our VO two max does
Speaker 2: biologically drop off with age, especially when you get to fifty,
Speaker 2: we really start to see a deep decline and then
Speaker 2: at seventy five it just falls off a cliff. And
Speaker 2: so people think, well, when I'm older, I just can't
Speaker 2: do anything about my VO two max. That is absolutely
Speaker 2: not true. There has been numerous, numerous, just reams of
Speaker 2: research that shows no matter what your age, you can
Speaker 2: absolutely improve your VO two max, and sometimes you can
Speaker 2: dramatically improve your VO two max. So to anyone out
Speaker 2: there listening, if you've never done anything, you've been sitting
Speaker 2: on the couch, heat potato, and you just you're listening
Speaker 2: to this for the first time, you're like, I don't
Speaker 2: really know what the heck VO two max is, but
Speaker 2: I can do that zone two thing that that nut
Speaker 2: was talking about. Understand this, no matter what shape you're in,
Speaker 2: no matter what age you are, you can absolutely improve
Speaker 2: your VO two max. And if you're younger, then I
Speaker 2: suggest you treat your VO two max and all of
Speaker 2: your training like a retirement account.
Speaker 4: Use compounding as you go. Do just as much as
Speaker 4: you can.
Speaker 2: Start doing a little bit, be consistent, don't let up,
Speaker 2: and the compounding effect of that will make it so
Speaker 2: that when you get into older age, then you are
Speaker 2: going to have a naturally higher VO two max. And
Speaker 2: again you're going to be more active, You'll be able
Speaker 2: to do more things you will. It's not always about lifespan.
Speaker 2: We're really good in America at keeping people living longer.
Speaker 2: What we need to start focusing on is health span,
Speaker 2: living healthier longer. And if you focus on your VO
Speaker 2: two max, you're going to take a really huge step
Speaker 2: toward doing that very thing.
Speaker 4: All right, we're going to take a quick break.
Speaker 1: Jason's coming back for another segment in just a moment,
Speaker 1: But Tricia, tell Jason the question you want him to
Speaker 1: ask before we go to break.
Speaker 4: Now, that's question.
Speaker 3: It was a comment about just from my own personal
Speaker 3: experience of what he's talking about, how quickly you notice results.
Speaker 1: All right, stay with keep that thought. We'll take a
Speaker 1: quick break more with Jason Wright coming up. Jason Wright
Speaker 1: is our guest today. You can find his podcast, The
Speaker 1: Jason Wright Show and also the healthy scene. Oh and
Speaker 1: we're talking about your VO two Max. Don't be intimidated
Speaker 1: by that. It's a little scary. It's like, what is
Speaker 1: VO two Max. Jason's done a great job And if
Speaker 1: you missed the first part of this conversation, you can
Speaker 1: download it via our podcast just search the Sandy Show.
Speaker 1: And what was your comment, Trish?
Speaker 3: Okay, So he was talking about boosting your body's ability
Speaker 3: to absorb and use oxygen, your VO two Max, giving
Speaker 3: his ideas of zone two training ways to make that happen.
Speaker 3: And you mentioned this and I wanted to mention as well.
Speaker 3: It doesn't matter, like you said, Jason, if you've just
Speaker 3: been sitting on the couch for three years eating potato chips,
Speaker 3: you get up and try it. You will be amazed
Speaker 3: at how quickly you see improvement. One of the things
Speaker 3: that sometimes I feel like people don't want to attack
Speaker 3: their fixing their health is because I think it's this long,
Speaker 3: crazy road that you will notice just breathing improvements almost
Speaker 3: immediately within the first few workouts. You'll notice your body
Speaker 3: changing fairly quickly if you have any kind of consistency
Speaker 3: in a short period of time. And that was the
Speaker 3: thing that I was most shocked at when I, after
Speaker 3: a few years of being like, I don't really care,
Speaker 3: when I got back on and started doing all this stuff.
Speaker 3: It's breech confidence, right, And yeah, over fifty you were
Speaker 3: talking about it being you know, certain ages, it's harder
Speaker 3: still still quickly see results.
Speaker 2: Our bodies are amazing machines. They are so adaptive. And look,
Speaker 2: here's the thing too, to remember. If you are in
Speaker 2: that bottom twenty five percent on votwo max, and there's
Speaker 2: some research. I'll share some of these tables with you
Speaker 2: guys so that you can have this just for your
Speaker 2: own use, Sandy and Trish. If you can just get
Speaker 2: from the bottom twenty five percent over into at least
Speaker 2: over from the If you can go from zero to
Speaker 2: twenty five percent to the twenty five to fifty percent,
Speaker 2: you can cut your chances of all forms of death. Okay,
Speaker 2: this is getting struck by lightning, hit by a car, whatever.
Speaker 2: You can cut it almost in half. I mean, wow,
Speaker 2: it is so dramatic. And then that's the thing. If
Speaker 2: you can get into that top twenty five percent percentile,
Speaker 2: that top quarter of VO two max levels, now we're
Speaker 2: talking about healthy elite, really up there, high then you
Speaker 2: can lower all forms of mortality by a factor of four.
Speaker 2: I mean, it's dramatic. All the studies show that there's
Speaker 2: this enormously high correlation between high veal two max and
Speaker 2: longevity and causes of death. It's just it's overwhelming. And
Speaker 2: the cool thing about this, folks, there's an I own
Speaker 2: a supplement company, Okay, I own a nutraceutical company, and
Speaker 2: I would tell you right now there is not one
Speaker 2: thing that we are ever going to produce or sell
Speaker 2: or make that will give you the benefits of training,
Speaker 2: exercise and focusing on things like lean body mass and
Speaker 2: your votwo max.
Speaker 4: There's nothing I can produce.
Speaker 2: There's no medicine, there's nothing to bottle, there's nothing in
Speaker 2: a shot, it doesn't exist.
Speaker 4: Doing this training is how you can get there.
Speaker 1: It's what my old friend Jonathan used to call haw
Speaker 1: hard ass work.
Speaker 4: That's all all. That's what it takes is ahaw right.
Speaker 3: And what you're talking about doing to achieve this, or
Speaker 3: about the crazy exercises that you have to have a
Speaker 3: special trainer to do, they are just maybe, like you said,
Speaker 3: for the eighty percent of the time.
Speaker 4: You want to be in that zone too.
Speaker 3: It's jogging while having a conversation or walking fast while
Speaker 3: having a conversation. It's not anything weird and tricky that
Speaker 3: you have to pay somebody to tell you what to do.
Speaker 2: No, No, I think one of the most magical things
Speaker 2: we can all do, you know, God willing, if you
Speaker 2: have the ability is.
Speaker 4: Go, go walk. You can get the sun, get that
Speaker 4: vitamin D, the breath. I mean, it's good.
Speaker 2: And it's not only good for your votwo max that
Speaker 2: we're talking about, just good for your emotion health. I mean,
Speaker 2: there's so many benefits just to going and having a walk,
Speaker 2: a long walk. And by the way, Andy Gallupin who
Speaker 2: is a genius at all of this stuff, he actually
Speaker 2: says that this long steady state workout, it doesn't have
Speaker 2: to be so dialed into zone two. Just doing the
Speaker 2: steady state work has unbelievable results. So if you're somebody
Speaker 2: that you go, I don't want to calculate anything, I
Speaker 2: don't want to wry about heart rate, I don't care.
Speaker 2: Go for a sixty minute walk and don't even worry
Speaker 2: about the zone two. Just get moving and once you
Speaker 2: see those results, like Sandy talked about the confidence breeding
Speaker 2: confidence that you know, what to do as you as
Speaker 2: you start to see success, then you.
Speaker 4: Think, well, maybe I do want to see where I am.
Speaker 2: Maybe I do want to check my my zone to
Speaker 2: see if I'm in zone two and really dial it in.
Speaker 2: But if all you do is go for a sixty
Speaker 2: to ninety minute walk four times a week, boom, there
Speaker 2: you go. And by the way, that is a perfect
Speaker 2: prescription if you can work your way up to doing
Speaker 2: about four hours a week of this long, steady state work.
Speaker 1: Your rock star, Jason Wright is our guest. Jason, I'm
Speaker 1: driving to Houston later today. You'll be my passenger as
Speaker 1: I'll be listening to your podcast, The Jason Wright Show
Speaker 1: and also the Healthy CEO. And as always, we appreciate
Speaker 1: you taking the time. You mentioned your business, your supplement business.
Speaker 1: Is it up and running? Can people order what's going on?
Speaker 4: Absolutely?
Speaker 2: As a matter of fact, you can go to Shopauthentic
Speaker 2: Health dot com and you can order these bundles. These
Speaker 2: are physician formulated. Doctor Gus Vickery is one of the
Speaker 2: most talented physicians in the country and he's actually by
Speaker 2: business partner. He formulated all these Now I'll tell you
Speaker 2: right now, as the CEO of Supplement company.
Speaker 4: I'm telling you right now, folks.
Speaker 2: Folks, the first thing you do is get your nutrition
Speaker 2: dialed in and then hopefully you'll get some blood work
Speaker 2: and then I hope you'll go to shopauthentic health dot
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Speaker 2: and if you are a Sandy Show listener, I'm going
Speaker 2: to have them put a promo code in there that
Speaker 2: what do you want to do?
Speaker 4: Just just Sandy, just do it. Yeah, that's promo code.
Speaker 2: If you do promo code, Sandy, you're going to save
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Speaker 2: Sandy and I didn't plan that, So thank you Andy.
Speaker 4: I appreciate it. We appreciate your time.
Speaker 1: Listen.
Speaker 2: I just want to tell you I don't want to
Speaker 2: come on here thinking that I'm trying to sell anything. Folks,
Speaker 2: Do the training, do the exercise, get your nutrition dialed in,
Speaker 2: and then when you find those gaps, if we can
Speaker 2: help you at Authentic Health, we got the products. These
Speaker 2: are again, this is based on thousands of patients of
Speaker 2: doctor Gus Vickery and Troy Jackson over the years figuring
Speaker 2: out these universal deficits. They formulated these supplements to try
Speaker 2: to help you fill those gaps.
Speaker 4: That's what it's for.
Speaker 2: Get your health right, get your nutrition, rot your training right,
Speaker 2: and then come to see us, and we'd love for
Speaker 2: you to be a customer.
Speaker 1: Shopauthentic health dot com use the promo code Sandy for
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Speaker 4: Trisha is already there. I'm already looking at it.
Speaker 3: I'm already deciding when I'm putting in my cards.
Speaker 1: Jason, thanks for your time. We'll talk again next week.
Speaker 4: Thank you, guys, I appreciate it.