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<v Speaker 1>Our bank proudly sponsors The Sandy Show. Make the switch

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<v Speaker 1>effortlessly by visiting www dot r dot Bank. Member fdi

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<v Speaker 1>C Jason Wright joins us every Thursday, and it's always

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<v Speaker 1>something different about your health. He's got a podcast that's

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<v Speaker 1>called The Jason Wright Show. And by the way, Jason,

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<v Speaker 1>great episode on the Five Things That Changed your Life.

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<v Speaker 1>That was a good episode. I liked it. And he's

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<v Speaker 1>also got the Healthy CEO podcast, so check that out.

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<v Speaker 1>But today we're going to talk about v VO two

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<v Speaker 1>max and zone to training in its simplest form. What

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<v Speaker 1>does that mean?

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<v Speaker 2>So, whenever you're thinking of VO two max, think about

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<v Speaker 2>your body's ability to absorb and use oxygen. So it's

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<v Speaker 2>not enough just to be able to take in the oxygen,

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<v Speaker 2>but it's how efficiently your body can actually put that

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<v Speaker 2>oxygen to use and benefit from it. That's what we're

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<v Speaker 2>talking about when we're talking about VO two max.

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<v Speaker 1>Okay, so basically the amount of oxygen you take in,

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<v Speaker 1>how it's like how your car uses gas, your gas

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<v Speaker 1>mileage on your oxygen.

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<v Speaker 2>That's an excellent way to look at it, Sandy. It's

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<v Speaker 2>not wasting what you have, it's actually putting it to

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<v Speaker 2>good use.

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<v Speaker 1>So how do you do it? How do you maximize

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<v Speaker 1>the efficiency of your oxygen?

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<v Speaker 2>All right, so here's the thing that I think that

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<v Speaker 2>is going to make everyone feel good. First of all,

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<v Speaker 2>your VO two max is going to be the leading

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<v Speaker 2>indicator of how long you're going to live and how

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<v Speaker 2>healthy you actually are. It is the one thing that

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<v Speaker 2>is going to be the measurement to show how healthy

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<v Speaker 2>you are now and how you're healthy you're going to

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<v Speaker 2>be in old age. And the best way to start

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<v Speaker 2>training for VO two max is very simple. It's zone

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<v Speaker 2>two training. A lot of people think that they need

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<v Speaker 2>to go do some kind of soul crushing hit workout

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<v Speaker 2>and get into zone five and real high intensity stuff

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<v Speaker 2>to increase their VOTWO max. That absolutely plays a part,

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<v Speaker 2>but eighty percent of your work should be in zone two.

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<v Speaker 2>Zone two is that slow, steady state work. And to

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<v Speaker 2>understand whether you're in zone two or not, I don't

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<v Speaker 2>want to get too technical here. You can actually do

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<v Speaker 2>a lack Tate ten to really dial it in. But essentially,

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<v Speaker 2>for your listeners, if you are working at a pace

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<v Speaker 2>where you could carry on a conversation, it's just a

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<v Speaker 2>little breathy and uncomfortable, then you can assume you're pretty

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<v Speaker 2>well in zone two. Another really quick, down and dirty

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<v Speaker 2>back of the Napkin way to check whether you're in

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<v Speaker 2>zoned to or not is to take one hundred and

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<v Speaker 2>eighty minus your age and then whatever that outcome is,

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<v Speaker 2>that would be your zone to heart rate. Again, it's

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<v Speaker 2>not a perfect measurement, but it kind of gets you

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<v Speaker 2>an understanding of close to where your zone two is

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<v Speaker 2>and it gives you something to shoot for whenever you're training.

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<v Speaker 1>Okay, that's I mean, that's interesting you say that because

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<v Speaker 1>I just did a when I was at the gym

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<v Speaker 1>the other day. You know, everyone's into their heart rate

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<v Speaker 1>and it tells you your average heart rate and mine

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<v Speaker 1>is exactly where I was in zone two to even

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<v Speaker 1>know it.

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<v Speaker 2>Yeah, there you go. And that's the thing. That's what's

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<v Speaker 2>beautiful about zone two. Everyone listening, You can get into

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<v Speaker 2>a zone two and you should be able to hold

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<v Speaker 2>it for hours. This should be something you should be

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<v Speaker 2>able to do for a long period of time. Although

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<v Speaker 2>there is a kind of a minimum effective dose that

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<v Speaker 2>I suggest for everyone that they work in zone two

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<v Speaker 2>as well as that high intensity work. And I'm glad

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<v Speaker 2>to give you that formula if you'd like it now, Sandy, Well,

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<v Speaker 2>sure we would.

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<v Speaker 3>Tricia's taken nineteen taking notes like we're going to be

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<v Speaker 3>tested later on this.

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<v Speaker 2>Well, here's what I want you guys to think about,

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<v Speaker 2>and all the listeners think about your VO two max

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<v Speaker 2>and your body's ability to use auction as a pyramid, Okay,

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<v Speaker 2>and so at the bottom of the pyramid, you want

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<v Speaker 2>to be really, really wide, right, So that's where this

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<v Speaker 2>zone two training comes in, and that's where you should

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<v Speaker 2>spend about eighty percent of your time. So eight of

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<v Speaker 2>ten workouts should be this long, steady state work. And

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<v Speaker 2>in fact, these unbelievable cyclists that do that, do the

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<v Speaker 2>Tour de France and these cross country skiers that have

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<v Speaker 2>the highest VO two maxes on planet Earth. That's where

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<v Speaker 2>they spend most of their time. So that's where it

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<v Speaker 2>should be. And then the other twenty percent of the

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<v Speaker 2>time should be in that high intensity Zone five work.

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<v Speaker 2>This is going to be your typical Tobata, your hit

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<v Speaker 2>workout where you going all out for twenty seconds and

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<v Speaker 2>then maybe back off for ten seconds, the one that

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<v Speaker 2>most people seem to really dial into when they get

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<v Speaker 2>to the higher level. I'm not telling your audience to

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<v Speaker 2>start out at this because I don't want them to

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<v Speaker 2>be miserable. But if you can get to a four

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<v Speaker 2>x four Norwegian circuit where essentially you go really hard.

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<v Speaker 2>When I say it really hard, I mean all out.

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<v Speaker 2>I'm talking about ninety five to one hundred percent of

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<v Speaker 2>your maximum heart rate, you really get after it. If

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<v Speaker 2>you can do that four minutes and then off four

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<v Speaker 2>minutes on, four minutes off, four minutes, four times, then

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<v Speaker 2>that should be that's like the perfect, that's the sweet

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<v Speaker 2>like that's whenever you really hit the gold standard of

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<v Speaker 2>hit training. But if you're just starting out, then what

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<v Speaker 2>I suggest people to do is do that long steady

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<v Speaker 2>state work for about thirty minutes to forty five minutes,

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<v Speaker 2>and then at the end of it, try to do

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<v Speaker 2>a one for one. Try to go all out for

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<v Speaker 2>a minute and then back off, all out for a

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<v Speaker 2>minute and then back off. Do that three or four

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<v Speaker 2>times at the end of the Zone two training, with

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<v Speaker 2>the understanding that you want to work your way up

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<v Speaker 2>to be able to do a two minutes on, two

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<v Speaker 2>minutes off, three minutes on, three minutes off, until you

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<v Speaker 2>can hit that four on, four off.

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<v Speaker 4>If you can do that.

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<v Speaker 2>That is a is a great recipe for helping your

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<v Speaker 2>votwo max increase. And again, that is what is going

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<v Speaker 2>to give you a lifestyle that's active and robust in

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<v Speaker 2>old age. Now that's not that's not to say that

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<v Speaker 2>you should neglect your strength training, which you guys have

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<v Speaker 2>heard me harp on a lot. But as far as

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<v Speaker 2>your breathing and your body's ability to absorb and optimize

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<v Speaker 2>its oxygen use, this is how you train for it.

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<v Speaker 4>Jason Wright is our guest.

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<v Speaker 1>You can find this podcast the Jason Wright Show, which

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<v Speaker 1>I highly recommend, and also the Healthy CEO podcast.

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<v Speaker 3>It's available wherever you get your podcast. Tristian, you got

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<v Speaker 3>a question, I do. Okay, So Jason, let me ask you.

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<v Speaker 3>This is your VO two max level? Is that related

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<v Speaker 3>to how quickly you recover from something that's high intensity?

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<v Speaker 3>I've heard that a level of your fitness is if

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<v Speaker 3>you do something that you're just so out of breath,

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<v Speaker 3>how quickly you recover your breath.

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<v Speaker 4>Does that have to do with the VO two max

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<v Speaker 4>as well?

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<v Speaker 2>Sure thing, the higher your VO two max, the quicker

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<v Speaker 2>you will recover, for sure. So that's a great point.

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<v Speaker 2>So for those of you listening if you and it

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<v Speaker 2>also it's going to whenever you get into that higher

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<v Speaker 2>rate of work. Whenever, if you have a higher VOTW max,

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<v Speaker 2>you're going to be able to breathe smoother. Okay, you're

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<v Speaker 2>going to take deep breasts, long exhale because you're not

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<v Speaker 2>gasping to constantly try to refill the oxygen.

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<v Speaker 4>Refill and refill and refill.

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<v Speaker 2>And then the build up of carbon monoxide is not

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<v Speaker 2>a carbon dioxide is not is not overwhelming you, so you're.

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<v Speaker 4>Able to better use it.

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<v Speaker 2>So absolutely, if you have a higher view two max

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<v Speaker 2>and you're gonna be able to bring it in, you're

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<v Speaker 2>gonna be able to go at high levels and you're

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<v Speaker 2>gonna be able to recover really quickly.

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<v Speaker 4>And so absolutely trust your spot on.

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<v Speaker 1>And don't be intimidated by this because you can really

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<v Speaker 1>make quick gains doing this if you do the work.

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<v Speaker 1>I remember training for one hundred mile bike ride, which

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<v Speaker 1>I did, and that I was amazed how quickly the

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<v Speaker 1>games were from having a really elevated heart rate, how

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<v Speaker 1>quickly it would come down to not a resting heart

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<v Speaker 1>rate but a manageable right. Yeah, that's the true signe

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<v Speaker 1>The fitness is how quickly you can recover from those really,

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<v Speaker 1>you know, high heart heart rates and oxygen views.

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<v Speaker 2>You mentioned something that's so important, Sandy, is that a

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<v Speaker 2>lot of people think, because our VO two max does

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<v Speaker 2>biologically drop off with age, especially when you get to fifty,

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<v Speaker 2>we really start to see a deep decline and then

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<v Speaker 2>at seventy five it just falls off a cliff. And

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<v Speaker 2>so people think, well, when I'm older, I just can't

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<v Speaker 2>do anything about my VO two max. That is absolutely

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<v Speaker 2>not true. There has been numerous, numerous, just reams of

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<v Speaker 2>research that shows no matter what your age, you can

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<v Speaker 2>absolutely improve your VO two max, and sometimes you can

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<v Speaker 2>dramatically improve your VO two max. So to anyone out

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<v Speaker 2>there listening, if you've never done anything, you've been sitting

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<v Speaker 2>on the couch, heat potato, and you just you're listening

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<v Speaker 2>to this for the first time, you're like, I don't

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<v Speaker 2>really know what the heck VO two max is, but

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<v Speaker 2>I can do that zone two thing that that nut

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<v Speaker 2>was talking about. Understand this, no matter what shape you're in,

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<v Speaker 2>no matter what age you are, you can absolutely improve

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<v Speaker 2>your VO two max. And if you're younger, then I

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<v Speaker 2>suggest you treat your VO two max and all of

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<v Speaker 2>your training like a retirement account.

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<v Speaker 4>Use compounding as you go. Do just as much as

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<v Speaker 4>you can.

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<v Speaker 2>Start doing a little bit, be consistent, don't let up,

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<v Speaker 2>and the compounding effect of that will make it so

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<v Speaker 2>that when you get into older age, then you are

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<v Speaker 2>going to have a naturally higher VO two max. And

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<v Speaker 2>again you're going to be more active, You'll be able

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<v Speaker 2>to do more things you will. It's not always about lifespan.

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<v Speaker 2>We're really good in America at keeping people living longer.

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<v Speaker 2>What we need to start focusing on is health span,

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<v Speaker 2>living healthier longer. And if you focus on your VO

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<v Speaker 2>two max, you're going to take a really huge step

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<v Speaker 2>toward doing that very thing.

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<v Speaker 4>All right, we're going to take a quick break.

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<v Speaker 1>Jason's coming back for another segment in just a moment,

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<v Speaker 1>But Tricia, tell Jason the question you want him to

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<v Speaker 1>ask before we go to break.

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<v Speaker 4>Now, that's question.

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<v Speaker 3>It was a comment about just from my own personal

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<v Speaker 3>experience of what he's talking about, how quickly you notice results.

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<v Speaker 1>All right, stay with keep that thought. We'll take a

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<v Speaker 1>quick break more with Jason Wright coming up. Jason Wright

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<v Speaker 1>is our guest today. You can find his podcast, The

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<v Speaker 1>Jason Wright Show and also the healthy scene. Oh and

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<v Speaker 1>we're talking about your VO two Max. Don't be intimidated

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<v Speaker 1>by that. It's a little scary. It's like, what is

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<v Speaker 1>VO two Max. Jason's done a great job And if

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<v Speaker 1>you missed the first part of this conversation, you can

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<v Speaker 1>download it via our podcast just search the Sandy Show.

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<v Speaker 1>And what was your comment, Trish?

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<v Speaker 3>Okay, So he was talking about boosting your body's ability

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<v Speaker 3>to absorb and use oxygen, your VO two Max, giving

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<v Speaker 3>his ideas of zone two training ways to make that happen.

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<v Speaker 3>And you mentioned this and I wanted to mention as well.

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<v Speaker 3>It doesn't matter, like you said, Jason, if you've just

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<v Speaker 3>been sitting on the couch for three years eating potato chips,

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<v Speaker 3>you get up and try it. You will be amazed

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<v Speaker 3>at how quickly you see improvement. One of the things

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<v Speaker 3>that sometimes I feel like people don't want to attack

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<v Speaker 3>their fixing their health is because I think it's this long,

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<v Speaker 3>crazy road that you will notice just breathing improvements almost

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<v Speaker 3>immediately within the first few workouts. You'll notice your body

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<v Speaker 3>changing fairly quickly if you have any kind of consistency

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<v Speaker 3>in a short period of time. And that was the

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<v Speaker 3>thing that I was most shocked at when I, after

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<v Speaker 3>a few years of being like, I don't really care,

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<v Speaker 3>when I got back on and started doing all this stuff.

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<v Speaker 3>It's breech confidence, right, And yeah, over fifty you were

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<v Speaker 3>talking about it being you know, certain ages, it's harder

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<v Speaker 3>still still quickly see results.

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<v Speaker 2>Our bodies are amazing machines. They are so adaptive. And look,

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<v Speaker 2>here's the thing too, to remember. If you are in

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<v Speaker 2>that bottom twenty five percent on votwo max, and there's

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<v Speaker 2>some research. I'll share some of these tables with you

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<v Speaker 2>guys so that you can have this just for your

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<v Speaker 2>own use, Sandy and Trish. If you can just get

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<v Speaker 2>from the bottom twenty five percent over into at least

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<v Speaker 2>over from the If you can go from zero to

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<v Speaker 2>twenty five percent to the twenty five to fifty percent,

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<v Speaker 2>you can cut your chances of all forms of death. Okay,

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<v Speaker 2>this is getting struck by lightning, hit by a car, whatever.

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<v Speaker 2>You can cut it almost in half. I mean, wow,

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<v Speaker 2>it is so dramatic. And then that's the thing. If

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<v Speaker 2>you can get into that top twenty five percent percentile,

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<v Speaker 2>that top quarter of VO two max levels, now we're

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<v Speaker 2>talking about healthy elite, really up there, high then you

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<v Speaker 2>can lower all forms of mortality by a factor of four.

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<v Speaker 2>I mean, it's dramatic. All the studies show that there's

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<v Speaker 2>this enormously high correlation between high veal two max and

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<v Speaker 2>longevity and causes of death. It's just it's overwhelming. And

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<v Speaker 2>the cool thing about this, folks, there's an I own

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<v Speaker 2>a supplement company, Okay, I own a nutraceutical company, and

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<v Speaker 2>I would tell you right now there is not one

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<v Speaker 2>thing that we are ever going to produce or sell

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<v Speaker 2>or make that will give you the benefits of training,

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<v Speaker 2>exercise and focusing on things like lean body mass and

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<v Speaker 2>your votwo max.

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<v Speaker 4>There's nothing I can produce.

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<v Speaker 2>There's no medicine, there's nothing to bottle, there's nothing in

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<v Speaker 2>a shot, it doesn't exist.

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<v Speaker 4>Doing this training is how you can get there.

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<v Speaker 1>It's what my old friend Jonathan used to call haw

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<v Speaker 1>hard ass work.

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<v Speaker 4>That's all all. That's what it takes is ahaw right.

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<v Speaker 3>And what you're talking about doing to achieve this, or

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<v Speaker 3>about the crazy exercises that you have to have a

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<v Speaker 3>special trainer to do, they are just maybe, like you said,

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<v Speaker 3>for the eighty percent of the time.

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<v Speaker 4>You want to be in that zone too.

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<v Speaker 3>It's jogging while having a conversation or walking fast while

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<v Speaker 3>having a conversation. It's not anything weird and tricky that

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<v Speaker 3>you have to pay somebody to tell you what to do.

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<v Speaker 2>No, No, I think one of the most magical things

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<v Speaker 2>we can all do, you know, God willing, if you

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<v Speaker 2>have the ability is.

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<v Speaker 4>Go, go walk. You can get the sun, get that

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<v Speaker 4>vitamin D, the breath. I mean, it's good.

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<v Speaker 2>And it's not only good for your votwo max that

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<v Speaker 2>we're talking about, just good for your emotion health. I mean,

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<v Speaker 2>there's so many benefits just to going and having a walk,

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<v Speaker 2>a long walk. And by the way, Andy Gallupin who

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<v Speaker 2>is a genius at all of this stuff, he actually

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<v Speaker 2>says that this long steady state workout, it doesn't have

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<v Speaker 2>to be so dialed into zone two. Just doing the

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<v Speaker 2>steady state work has unbelievable results. So if you're somebody

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<v Speaker 2>that you go, I don't want to calculate anything, I

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<v Speaker 2>don't want to wry about heart rate, I don't care.

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<v Speaker 2>Go for a sixty minute walk and don't even worry

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<v Speaker 2>about the zone two. Just get moving and once you

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<v Speaker 2>see those results, like Sandy talked about the confidence breeding

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<v Speaker 2>confidence that you know, what to do as you as

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<v Speaker 2>you start to see success, then you.

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<v Speaker 4>Think, well, maybe I do want to see where I am.

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<v Speaker 2>Maybe I do want to check my my zone to

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<v Speaker 2>see if I'm in zone two and really dial it in.

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<v Speaker 2>But if all you do is go for a sixty

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<v Speaker 2>to ninety minute walk four times a week, boom, there

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<v Speaker 2>you go. And by the way, that is a perfect

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<v Speaker 2>prescription if you can work your way up to doing

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<v Speaker 2>about four hours a week of this long, steady state work.

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<v Speaker 1>Your rock star, Jason Wright is our guest. Jason, I'm

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<v Speaker 1>driving to Houston later today. You'll be my passenger as

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<v Speaker 1>I'll be listening to your podcast, The Jason Wright Show

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<v Speaker 1>and also the Healthy CEO. And as always, we appreciate

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<v Speaker 1>you taking the time. You mentioned your business, your supplement business.

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<v Speaker 1>Is it up and running? Can people order what's going on?

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<v Speaker 4>Absolutely?

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<v Speaker 2>As a matter of fact, you can go to Shopauthentic

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<v Speaker 2>Health dot com and you can order these bundles. These

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<v Speaker 2>are physician formulated. Doctor Gus Vickery is one of the

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<v Speaker 2>most talented physicians in the country and he's actually by

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<v Speaker 2>business partner. He formulated all these Now I'll tell you

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<v Speaker 2>right now, as the CEO of Supplement company.

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<v Speaker 4>I'm telling you right now, folks.

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<v Speaker 2>Folks, the first thing you do is get your nutrition

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<v Speaker 2>dialed in and then hopefully you'll get some blood work

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<v Speaker 2>and then I hope you'll go to shopauthentic health dot

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<v Speaker 2>com and you'll buy that foundational stack. We've talked about

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<v Speaker 2>essential amino acids. We have our own formulation of those,

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<v Speaker 2>and if you are a Sandy Show listener, I'm going

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<v Speaker 2>to have them put a promo code in there that

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<v Speaker 2>what do you want to do?

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<v Speaker 4>Just just Sandy, just do it. Yeah, that's promo code.

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<v Speaker 2>If you do promo code, Sandy, you're going to save

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<v Speaker 2>twenty percent off your first order. So and by the way,

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<v Speaker 2>Sandy and I didn't plan that, So thank you Andy.

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<v Speaker 4>I appreciate it. We appreciate your time.

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<v Speaker 1>Listen.

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<v Speaker 2>I just want to tell you I don't want to

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<v Speaker 2>come on here thinking that I'm trying to sell anything. Folks,

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<v Speaker 2>Do the training, do the exercise, get your nutrition dialed in,

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<v Speaker 2>and then when you find those gaps, if we can

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<v Speaker 2>help you at Authentic Health, we got the products. These

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<v Speaker 2>are again, this is based on thousands of patients of

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<v Speaker 2>doctor Gus Vickery and Troy Jackson over the years figuring

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<v Speaker 2>out these universal deficits. They formulated these supplements to try

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<v Speaker 2>to help you fill those gaps.

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<v Speaker 4>That's what it's for.

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<v Speaker 2>Get your health right, get your nutrition, rot your training right,

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<v Speaker 2>and then come to see us, and we'd love for

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<v Speaker 2>you to be a customer.

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<v Speaker 1>Shopauthentic health dot com use the promo code Sandy for

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<v Speaker 1>twenty percent off.

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<v Speaker 4>Trisha is already there. I'm already looking at it.

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<v Speaker 3>I'm already deciding when I'm putting in my cards.

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<v Speaker 1>Jason, thanks for your time. We'll talk again next week.

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<v Speaker 4>Thank you, guys, I appreciate it.