Debrief #7

☀️ Good morning folks! 
August edition is out so enjoy it!

In today's email: (~5’ - 7’ min read)

• What is VO2Max? Why it's so important? How to train it?

• Cordyceps: what, when, where?

• Peak Performance Athlete of the Month: Leon Marchand

• Salus Tips & Market News

Did you miss our last newsletters? Read them here:

• Debrief #3 > Electrolytes, The future of health care & more

• Debrief #4 > Creatine, Psychedelics for mental health & more

• Debrief #5 > Fitness, Wellness News, Partnerships and more

• Debrief #6 > Personalised Wellness Trends, Role of Digital Detox

💆 Holistic Wellness

The Power of VO2 Max: Why It Matters and How to Improve It

1. Introduction to VO2 Max

VO2 max, or maximal oxygen uptake, represents the highest rate at which your body can consume oxygen during intense exercise. It's a critical marker of aerobic fitness and a strong predictor of your overall cardiovascular health. Research shows that a higher VO2 max is linked to reduced risks of heart disease, diabetes, and premature death.

2. The Science Behind VO2 Max

VO2 max is measured in milliliters of oxygen used per minute per kilogram of body weight (ml/kg/min). It’s commonly assessed through graded exercise tests, often performed on a treadmill or cycle ergometer, where oxygen consumption and heart rate are measured at increasing intensities until exhaustion.

Scientific Evidence:

• A study published in the Journal of the American College of Cardiology found that each 1 ml/kg/min increase in VO2 max was associated with a 9% decrease in the risk of cardiovascular events.

• Another study in Circulation demonstrated that low VO2 max was a stronger predictor of mortality than other established risk factors like smoking and hypertension.

3. Why Improving VO2 Max Is Crucial

Elevating your VO2 max offers numerous health and performance benefits:

• Athletic Performance: Enhanced VO2 max improves stamina, allowing athletes to sustain high-intensity efforts longer. For example, elite marathoners typically have a VO2 max of around 70-80 ml/kg/min.

• Endurance: Higher VO2 max supports better oxygen delivery to muscles, which translates into improved endurance during prolonged activities like running or cycling.

• Cardiovascular and Metabolic Health: Increasing your VO2 max can lead to lower blood pressure, improved insulin sensitivity, and better cholesterol profiles.

• Starting in our 40s, studies has shown that it declines about 1% to 3% every year.

• A good cardiovascular fitness is also related to a range of health benefits, including: 

  • An increased lifespan

  • Reduced risk of stroke

  • Reduced risk of heart disease

  • Reduced risk of diabetes

  • Better sleep quality

  • Improved mood

  • Reduced risk of certain cancers 

4. Proven Workouts to Enhance VO2 Max

High-Intensity Interval Training (HIIT): HIIT is highly effective in improving VO2 max. A study published in Medicine & Science in Sports & Exercise found that 8 weeks of HIIT increased VO2 max by 9-13% in healthy adults.
A sample workout includes:

• 30 seconds of all-out effort (e.g., sprinting) followed by 90 seconds of active recovery.

• Repeat for 20-30 minutes, 2-3 times a week.

Norwegian 4×4 Protocol: This method, validated by research from the Norwegian University of Science and Technology, involves:

• Four 4-minute intervals at 85-95% of your maximum heart rate.

• Each interval is followed by 3 minutes of active recovery at 60-70% of max heart rate.

• This protocol has been shown to improve VO2 max by up to 10% over 8 weeks.

Resistance Circuit Training: Combining strength exercises with minimal rest periods also enhances VO2 max. A study in the European Journal of Applied Physiology showed a 6.3% increase in VO2 max after 12 weeks of circuit training.

How fast can you improve your VO2 max? 
It typically takes 4-6 weeks to see improvements in VO2 max if you are currently inactive and start training. However, the exact timeline can vary depending on your current fitness level:

• If you are already fit, it will take longer to see an increase in your VO2 max compared to someone who is starting from a lower baseline.

• On average, VO2 max can be improved by 5-10% in 60-90 days with proper training.

• Elite athletes may see smaller relative gains since they are already operating at a very high level.

5. Supplementation and Complementary Methods

Ashwagandha: A study published in the Journal of the International Society of Sports Nutrition reported a 7% increase in VO2 max among athletes taking ashwagandha.

Caffeine: Consuming caffeine before workouts can enhance performance, allowing you to push harder and potentially improve VO2 max over time.

Sauna Use: A Journal of Science and Medicine in Sport study found that post-exercise sauna sessions (15-20 minutes) increased VO2 max by 1.7% over three weeks.

Yoga: Practices focusing on breath control, such as pranayama, improve respiratory endurance and can support VO2 max improvements, particularly when combined with aerobic training.

Mitopure (Timeline Longevity): Over eight weeks using it improves mitochondrial health to increase VO2 max by 10%.

6. Conclusion

VO2 max is a vital measure of your aerobic fitness and overall health. By incorporating HIIT, the Norwegian 4×4 protocol, and resistance circuit training, alongside supportive practices like yoga and targeted supplementation, you can significantly boost your VO2 max. This will not only improve your athletic performance but also contribute to better cardiovascular health and longevity.

Hidden Gems about VO2 Max:

1. Genetics and VO2 Max: Genetics can account for up to 50% of an individual's VO2 max potential, meaning some people are naturally predisposed to have a higher or lower VO2 max.

2. Altitude Training: Training at high altitudes (above 2,000 meters) can improve VO2 max by stimulating red blood cell production, enhancing oxygen delivery to muscles.

3. VO2 Max and Aging: VO2 max declines by about 1% per year after the age of 30, but regular high-intensity exercise can slow this decline by up to 50%.

4. EPOC (Excess Post-Exercise Oxygen Consumption): After high-intensity workouts, your body continues to consume oxygen at an elevated rate to recover, which can also contribute to VO2 max improvements over time.

5. Lung Capacity's Limited Role: While having large lungs might seem beneficial, VO2 max is more dependent on how efficiently your heart pumps blood and how well your muscles utilize oxygen rather than lung size alone.

_Sources:

1. _{Journal of the American College of Cardiology: Study on VO2 max and cardiovascular events}

2. _{European Journal of Applied Physiology: Circuit training and VO2 max}

🎯 Peak Performance

The Power of Cordyceps: Why It Matters and How to Utilize It

1. Introduction to Cordyceps

Cordyceps is a genus of fungi known for its potential health benefits, particularly in traditional Chinese medicine. Among the various species, Cordyceps sinensis and Cordyceps militaris are the most studied for their effects on human health. Historically, cordyceps has been used to boost energy, stamina, and immune function. Recent scientific interest has focused on its potential to improve athletic performance, enhance VO2 max, and support overall cardiovascular health.

2. The Science Behind Cordyceps

Cordyceps is believed to exert its effects through various bioactive compounds, including cordycepin and adenosine, which play roles in energy production and oxygen utilization. These compounds help improve ATP (adenosine triphosphate) production, the energy currency of the cell, thereby enhancing stamina and endurance.

Scientific Evidence:

• A study published in the Journal of Alternative and Complementary Medicine found that supplementation with cordyceps significantly improved VO2 max in healthy elderly individuals over a 12-week period, indicating enhanced aerobic capacity.

• Another study in the Journal of Ethnopharmacology reported that cordyceps increased the time to exhaustion during high-intensity exercise, suggesting it can improve endurance by enhancing oxygen utilization and delaying fatigue.

3. Why Incorporating Cordyceps Is Beneficial

Including cordyceps in your regimen offers numerous health and performance benefits:

• Enhanced Aerobic Capacity: Cordyceps has been shown to increase VO2 max, making it easier for the body to deliver oxygen to the muscles during exercise, which is crucial for endurance sports.

• Increased Energy Levels: By boosting ATP production, cordyceps helps improve energy levels, which can translate into better performance in both aerobic and anaerobic activities.

• Immune Support and Recovery: Cordyceps also has immunomodulatory effects, helping the body recover faster from exercise-induced stress and reducing the risk of illness.

4. Effective Ways to Use Cordyceps

Supplementation: Cordyceps is most commonly taken in the form of capsules, powders, or tinctures. The recommended dose varies, but studies often use a daily dose of around 1,000 to 3,000 mg of cordyceps extract. It's important to choose a high-quality product to ensure the presence of active ingredients like cordycepin.

Incorporation into Diet: Cordyceps can be added to smoothies, teas, or even used as an ingredient in cooking. However, heat may degrade some of its bioactive compounds, so it’s best to consume it in a form that retains its potency.

Timing of Use: For athletes, taking cordyceps before training sessions or competitions may enhance performance by improving oxygen uptake and endurance. It can also be taken daily to support overall health and recovery.

5. Supplementation and Additional Methods

Combination with Other Adaptogens:

• Ashwagandha: Combining cordyceps with ashwagandha may enhance its energy-boosting and stress-reducing effects, providing a synergistic boost to both physical and mental performance.

• Rhodiola Rosea: This adaptogen can complement cordyceps by enhancing endurance and reducing fatigue, particularly during high-intensity or prolonged exercise.

Exercise Synergy: Incorporating cordyceps into a training regimen that includes high-intensity interval training (HIIT) or endurance workouts can amplify its benefits on VO2 max and stamina.

6. Hidden Gems about Cordyceps

1. Anti-Aging Effects: Cordyceps has been shown to improve mitochondrial function and reduce oxidative stress, which can contribute to longevity and anti-aging.

2. Sexual Health: Traditionally, cordyceps has been used to enhance libido and sexual function. Some studies have found it may improve sperm quality and increase testosterone levels.

3. Cardiovascular Health: Cordyceps may help lower LDL cholesterol and reduce the risk of cardiovascular disease by improving blood circulation and reducing arterial plaque buildup.

4. Blood Sugar Regulation: Cordyceps has potential benefits for managing blood sugar levels, making it a promising supplement for those with type 2 diabetes.

5. Kidney Health: Cordyceps has been used in traditional medicine to support kidney health, and some studies suggest it may help in managing chronic kidney disease by improving renal function.

7. Conclusion

Cordyceps is a potent adaptogen with a wide range of benefits, from enhancing VO2 max and athletic performance to supporting overall health and longevity. By integrating cordyceps into your daily routine—whether through supplementation, diet, or combining it with other adaptogens—you can unlock its full potential for improving endurance, energy, and recovery.

_Sources:

1. _{Journal of Alternative and Complementary Medicine: Study on cordyceps and VO2 max}

2. _{Journal of Ethnopharmacology: Research on cordyceps and exercise endurance}

3. _{PubMed: Cordyceps and mitochondrial function}

_{Note: These supplements can greatly enhance performance, recovery, and overall health when used correctly. Always consult with a healthcare provider or doctor before starting any new supplement regimen}.

Peak Performance Athlete of the Month

Leon Marchand

Leon Marchand is a rising star in competitive swimming 🏊‍♂️ , known for his remarkable achievements at such a young age and dedication to the sport. Born on May 17, 2002, in Toulouse, France.

Marchand made his Olympic debut at the Tokyo 2020 Games, where he finished sixth in the 400m individual medley (IM). Following this, he relocated to the United States to train under Bob Bowman, the legendary coach who guided Michael Phelps throughout his illustrious career. This transition marked a significant turning point for Marchand, as he embraced a different training culture that emphasised enjoyment and freedom in the water, significantly enhancing his performance.

Key Achievements

• 4 individual gold medals at the 2024 Paris Olympics (and 1 bronze), tying him for the second-most total medals. And became the first French Olympian to win four gold medals at a single Olympic Games.

• Broke 4 Olympic records in the 200m butterfly, 200m breaststroke, 200m medley, and 400m medley

• World record holder in the 400m individual medley

• Won NCAA titles in 200y breaststroke, 200y IM, 400y IM (2022-2023)

• Claimed 2 gold medals at 2022 World Aquatics Championships

• Broke Michael Phelps' 400m IM world record at 2023 World Championships

⚡️Salus Tips

This month recommendations 💥 

Podcasts we enjoy

1. Huberman Lab: Hosted by Dr. Andrew Huberman, a neuroscientist at Stanford University, this podcast delves into the science of health, fitness, and wellness, covering topics ranging from sleep and stress to exercise and nutrition.

   www.hubermanlab.com

2. The School of Greatness: Hosted by Lewis Howes, a former professional athlete and entrepreneur, this podcast features interviews with world-class performers from various fields, exploring their insights on achieving greatness in all aspects of life.

   https://lewishowes.com/sogpodcast/

3. The Doctor's Farmacy with Mark Hyman, M.D.: Hosted by Dr. Mark Hyman, a functional medicine physician, this podcast focuses on the root causes of chronic diseases and how to achieve optimal health through lifestyle changes and functional medicine approaches.

   https://drhyman.com/blogs/content/tagged/podcast

4. Mind Pump: Raw Fitness Truth: Hosted by Sal Di Stefano, Adam Schafer, and Justin Andrews, this podcast cuts through the fitness industry's noise, offering evidence-based information and practical advice on training, nutrition, and mindset.

   www.mindpumpmedia.com

5. Ten Percent Happier with Dan Harris: Hosted by Dan Harris, a former news anchor and author, this podcast explores mindfulness and meditation practices, providing insights on how to cultivate a calmer and happier mind in today's fast-paced world.

   https://www.happierapp.com/podcast

Brands we buy from

• Healf by Max Clarke

• Promix Nutrition by Ryan Lockwood

• Ketone-IQ by Michael Brandt

• The Nue Co. by Charlie Gower

• Thorne by Colin Watts

• Heart & Soil by Paul Saladino, MD

• Hifas da Terra S.L. by Catalina Fernández de Ana Portela

• PureSports by Grayson Hart

Gyms we love

• ANIMO Studios (Brussels)

• Gymbox (London)

• Blanche (Paris)

• Ceresio7 (Milan)

• Amplify (Lisbon)

Market News

• Peter Rahal (RXBAR founder) is launching his new venture: David. A high-protein, low-calorie, blood-sugar-friendly food tech company and with the 1st product being a protein bar that resets the reference on the market with 28g of protein.

• New Balance lunches New York City Marathon Collection.

• Zwift launches “Ride” smart bike.

• Oura & lululemon partner with focus in woman's health research and community engagement.

• Withings inks partnership with Whoop to deliver weight and body composition data & analysis within the app.

• Endurance sport platform TrainingPeaks adds strength workout builder.

• HOKA launched their new The Tecton X 3 for a high-speed, high-performance trail running shoe.

• On launched the Cloudsurfer Next for a massive cushioning ➕ max energy so every run feels effortless.

• Dream Performance and Recovery launched a vitamin infused mouth tape with collagen, vitamins, aloe, and CoQ10.

• Wearables maker COROS debuts solar-powered GPS bike computer.

Hidden Gem

Explora Project is a pioneering adventure travel agency based in Annecy, France, that specializes in sustainable and responsible exploration across Europe. Explora Project focuses on creating unique, nature-based outdoor experiences that emphasise environmental stewardship and a deep connection with the natural world.

The project offers a variety of expeditions, ranging from sporting adventures and wellness retreats to cultural immersions and family-oriented activities. These expeditions are guided by a team of expert explorers who are passionate about both outdoor adventure and environmental sustainability.

🙏 Last but not least

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Cheers ✌️, Salus out 👋