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Mike Behr

@mike_behr_

Nov 13 • 11 tweets • 3 min read • Read on X

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This single metric predicts your lifespan:

VO2 Max.

The better it is = the longer you live.

Yet 90% of people have no idea how it works…

Here's what it is & how to improve yours (from an ironman athlete):

1. What is VO2 Max?

It's the maximum amount of oxygen your body can use during exercise.

The higher it is, the more oxygen your heart & lungs can deliver to your muscles while working hard.

It's a direct measure of your cardiorespiratory fitness - how well your entire system functions.

2. Why VO2 Max matters more than you think:

Low VO2 max is linked to higher risk of:

• Early death
• Heart disease
• Cognitive decline
• Metabolic disorders

Studies show it's 3X more beneficial to longevity than not smoking.

3. What's a "good" VO2 Max?

Depends on your age and gender, but here's a general rule:

If you're over 35 and your VO2 max is under 30, that's a red flag.

Average is 35-40 for men, 27-30 for women.

Elite endurance athletes? 60-85+

4. How to test it properly:

Best way?
Lab test on a treadmill or bike.

DIY method?
Use a wearable (Garmin or Apple Watch).

Not perfect, but useful for tracking trends over time.

Don't obsess over the absolute number - focus on improving it consistently.

5. How to improve VO2 Max:

1. High-intensity interval training (HIIT)
2. Zone 2 cardio (low-intensity steady state)
3. Long, slow endurance sessions
4. Lift weights (it helps indirectly)

The key is consistency + structured intensity.

6. The minimum effective dose:

• 2x/week HIIT (4-6 intervals of 30s-2min all-out efforts)
• 2x/week Zone 2 cardio (45-60 mins at conversational pace)
• 1x/week longer session (60+ mins)

Add strength training 2x/week to support the system.

7. Supporting factors that matter:

• Sleep 7-8 hours consistently
• Protein intake (supports recovery)
• Daily walking (builds aerobic base)
• Minimize alcohol (impairs recovery)

Your VO2 max doesn't just improve through workouts…

It's about your entire lifestyle.

The bottom line:

VO2 Max is your cardiorespiratory capacity.

The higher it is, the longer and better you're likely to live.

Train it like your life depends on it—because it absolutely does.

This is the health metric that should be one of your top priorities.

I personally prioritize my VO2 Max for my marathon training.

And I've helped hundreds of my clients do the same in MTJB Elite.

Have any questions?

Drop them below.

& if you enjoyed this thread…

Follow me @mike_behr_ for more content like this.

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More from @mike_behr_

Mike Behr

@mike_behr_

Nov 3

Meet Dana White.

UFC President told he had 10 years to live at 53.

• 236 pounds
• Severe metabolic syndrome
• A walking time bomb

Now he’s 196 lbs, and shredded at 56.

Here's how he did it:

1. His wake-up call was brutal.

At 53, White was "50 going on 70."

Constant travel, stress, and heavy lifting wrecked his body.

The numbers were terrifying:

• Triglycerides at 764 (normal is under 150)
• All 5 markers of metabolic syndrome
• Sleep apnea requiring a CPAP

He was a walking time bomb.

2. Enter Gary Brecka from 10X Health Systems.

After a blood analysis, Brecka delivered the news:

"You have 10.4 years to live."

White dropped 40 lbs in 10 weeks, normalized his biomarkers, and ditched the CPAP.

That was 3 years ago.

He's now leaner than ever.

Read 10 tweets

Mike Behr

@mike_behr_

Oct 29

This is Dr. Daniel Lieberman.

A Harvard evolutionary biologist who traveled to remote tribes around the world to study how humans are actually supposed to live.

He sat down with Steven Bartlett and discussed his secrets for exercise, aging, and longevity.

Here are the top 8:

1. The 8-hour sleep myth is destroying your peace of mind

Hunter-gatherers with zero electricity, phones, or TVs sleep 6-7 hours per night — not 8.

Studies show 7 hours is actually optimal for most people. Better health outcomes than 8.

Stop stressing about the "perfect" sleep number. Focus on consistency instead.

2. Sitting isn't the problem — how you sit is

Hunter-gatherers sit just as much as Westerners do.

The difference?

They get up every 10-15 minutes instead of sitting for 40+ minutes straight.

Those interruptions activate cellular mechanisms that:

• Lower blood sugar
• Reduce inflammation
• Keep your metabolism active

Read 11 tweets

Mike Behr

@mike_behr_

Sep 22

Meet Larry Ellison.

An 81-year-old billionaire with the:

• Energy
• Physical vitality
• Mental sharpness

Of someone 30 years younger...

Here are 8 longevity lessons we can learn from the 2nd richest man in the world:

1. He treats longevity like a business problem to solve.

Ellison has invested over $350 million in aging research since 1997.

Founded the Ellison Medical Foundation for biomedical aging studies.

Works directly with Dr. David Agus at his anti-aging institute.

He's literally funding the science of not dying.

2. His diet is extremely disciplined and hasn't changed in 30+ years.

He takes a "Veg-aquarian" approach:

• Vegetables and fruits as foundation
• Fish for protein (no red meat)
• Zero processed foods
• No alcohol whatsoever

Only beverages: green tea, water, and carrot juice.

Read 13 tweets

Mike Behr

@mike_behr_

Sep 16

No matter how much you sleep, you wake up:

• Tired
• Needing caffeine to function
• Wishing you could stay in bed

& no, you're not just "lazy"...

It's called "Chronic Fatigue Syndrome" & it can ruin your life.

Here's what causes it & how to fix it forever:

1. What is chronic fatigue?

It's a constant state of tiredness that doesn't improve with rest.

It affects your:

• Energy
• Focus
• Mood.

Even your immune system.

Many people have it and don't even realize it.

2. The scope of the problem

Chronic fatigue affects over 2.5 million people in the US alone.

But that's just what's diagnosed.

Millions more are walking around constantly drained and calling it "normal."

Read 14 tweets

Mike Behr

@mike_behr_

Sep 15

I found a guy who's been a top heart surgeon for 25+ years.

Dr. Jeremy London.

His message?

Most people don't know they have cardiovascular problems until it's too late...

Here are 8 life-saving lessons he wants everyone to know:

1. Your body has a built-in warning system - but most people ignore it.

Three red flags that something's wrong with your heart:

• Chest pressure during activity (relieved with rest)
• Progressive shortness of breath that's getting worse
• Extreme fatigue from simple tasks like taking out garbage or crossing a parking lot

2. After age 30, you lose 10% of your muscle mass every decade.

This isn't just about looking good - muscle is a "sink" for glucose in your body.

Less muscle = higher blood sugar = insulin resistance = cardiovascular disease.

The deadlift you do today becomes picking up your suitcase at 80.

Read 12 tweets

Mike Behr

@mike_behr_

Sep 10

Poor spine health will ruin your life.

• Destroys posture
• Causes chronic pain
• Increases chances of death

Yet, 99% of people ignore theirs until they can barely move...

Here's everything you need to know to protect & strengthen your spine:

Your spine isn't just a stack of bones.

It's the central hub for your nervous system, connecting your brain to every part of your body.

It supports your frame, protects your spinal cord, and enables all movement.

When it's misaligned, everything falls apart.

Here's what modern life is doing to your spine right now:

• Poor posture adds 10 pounds of stress for every inch your head moves forward
• Prolonged sitting compresses spinal discs by 40%
• Tech neck creates herniated discs and degenerative disc disease
• Sedentary habits reduce blood flow and accelerate spinal degeneration

Your spine is slowly breaking down.