A high V02 Max is the metric most closely linked to a longer life.

But what is V02 Max?

And more importantly, how do you increase it?

Because most people are doing it wrong.

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/1 V02 Max is the variable most closely related to longevity.

Sure, longevity is a complex multifactorial process with a good sprinkling of luck involved.

But A high V02 Max = A Much Lower Probability Of An Early Death.

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"What is a normal weight?"

As a cardiologist, I get this question all the time.

My answer is not what most people expect.

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/1 The answer to this question assumes

You are trying to optimise for health & the prevention of chronic disease.

If, however, you are looking to be a sumo wrestler or achieve a specific look?

"I ain't got nothin for ya"

But for disease prevention, the answer is clear...

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As a Cardiologist, here are some of the biggest mistakes I see patients make.

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/1 Thinking that their HDL Cholesterol will protect them.

Often referred to as 'Good' cholesterol (Not my words).

Very high HDL cholesterol >2.5 mmol/l or >100mg/dl is likely harmful!

Pay more attention when it is low rather than high.

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The time to think about heart disease prevention is not age 60 but age 16.

Here's why.

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/1 Heart Disease is the leading cause of death worldwide.

The primary driver of this is atherosclerosis.

Although it results in death later in life.

It starts far earlier and can be prevented.

How early?

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"What is a normal weight?"

As a cardiologist, I get this question all the time.

My answer is not what most people expect.

📕Make Sure To Bookmark✅

🧵👇

/1 The answer to this question assumes

You are trying to optimise for health & the prevention of chronic disease.

If, however, you are looking to be a sumo wrestler or achieve a specific look?

"I ain't got nothin for ya"

But for disease prevention, the answer is clear...

/2

A high V02 Max is the metric most closely linked to a longer life.

But what is V02 Max?

And more importantly, how do you increase it?

Because most people are doing it wrong.

📕Make Sure To Bookmark✅

🧵👇

/1 V02 Max is the variable most closely related to longevity.

Sure, longevity is a complex multifactorial process with a good sprinkling of luck involved.

But A high V02 Max = A Much Lower Probability Of An Early Death.

/2

If you sit for long periods during the day

You could be seriously increasing your risk of heart disease and the chances of an earlier death.

Here's what you need to know

And what you can do about it.

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/1 The more you sit the less you walk.

More Sitting = Less Activity.

Lower levels of activity are clearly linked to worse health outcomes.

Walking >7000 steps per day is assoc with a 50-70% ⬇️ risk

Of dying from any cause over a 10-year time frame.

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How To Reverse Coronary Artery Disease With Lifestyle Measures.

📕Make sure to bookmark. ✅

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/1 Reversing or regressing coronary artery disease is possible.

But can coronary artery disease be reversed with lifestyle measures, including changes to nutrition and exercise?

The answer it seems, is yes, but the devil is in the detail.

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Most statin debates miss the point.

They argue over side effects, big pharma, or cholesterol “not being the problem.”

None of that matters if you understand risk.

📕Make Sure To Bookmark✅ LDL-C/ApoB is a risk factor.

Plaque is the disease.

A heart attack is the event.

We lower LDL-C/ApoB to prevent events.

Not to win debates.

Don’t Want a Statin? Here’s What to Do Instead

One of the most common messages I get:

“I have high cholesterol and don’t want to go on a statin.”

Here’s exactly how I handle that.

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/1 First — define the right cholesterol number.

Total cholesterol is meaningless.

Focus on Non-HDL-C or ApoB.

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What are the symptoms of a heart attack?

And what is the most important one to look out for?

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/1 When a person on TV has a heart attack, they typically:

- Clutch their chest
- Say, 'Urgh!'
- And then dramatically fall over

That's not very realistic.

Heart attack symptoms are often much more subtle.

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A huge percentage of adults have a condition that seriously increases their risk of heart disease.

The problem is.... most don't even know they have it.

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/1 Insulin resistance is a core risk factor for the three leading causes of death:

- Cardiovascular Disease
- Cancer
- Dementia

Not the cause.

But a massive amplifier of risk.

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The 90% Rule of Heart Disease Prevention

You’ve heard it before:
90% of early heart disease is preventable.

But how do you actually achieve that?

Here’s a breakdown of the 8 factors that determine whether you live long—or die early.

📕Make Sure To Bookmark ✅ Most people get this wrong in 3 ways:

They start too late
They don’t know what matters
They don’t know what success looks like

You’re about to fix all 3.

As a cardiologist, here is what I tell my patients

To help them lose weight and maintain muscle mass using nutrition.

Because most people have this all wrong.

📕Make Sure To Retweet✅

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/1 When someone asks me what should they eat to lose weight

It's always hard to give an exact answer to this question

But I will try to give you an answer that is at least helpful & directionally correct.

That everyone can apply.

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Exercise is probably the single best way to extend lifespan.

You need to exercise like your life depends on it.

Because it does.

Here's why.
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/1 When someone says they ‘want to get fit’, I typically have no idea what they mean.

How you exercise if you want to be an Olympic-level sprinter compared to running 5 km at the weekends is vastly different.

So when you say you want to exercise to get fit, to what end?
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When it comes to the quality of your life

Meditation is the most important skill you can ever learn.

Here's why.
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/1 The goal of life is to optimise:

Lifespan - how long you live
&
Health Span - the quality of how you move and interact with the world.

But with this time and body, how will you spend that time?
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I hated running.

Then I learned about Zone 2 training and exercising to specific heart rate zones.

It changed my life.

Here's why.

📕 Make Sure To Bookmark ✅

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/1 Those who are very fit versus unfit have a five-fold less chance of dying over a 10-year period.

There is practically nothing in medicine that can generate that type of difference.

But why does exercise have such a huge benefit?

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If you have high cholesterol it can be hard to see the benefit of going on medications to lower it.

Most people just usually wait until they are older to consider medications.

This is not a good idea.

Here's why.

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/1 First off we need to be clear on which cholesterol is high?

Your standard cholesterol panel consists of 4 results.

Total Cholesterol
LDL Cholesterol
HDL Cholesterol
Triglycerides

You should not be making a decision on these figures alone.

There is a better way

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Most people don't understand what causes Sudden Cardiac Death.

You cannot address what you do not understand.

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/1 Sudden cardiac death accounts for almost half of all cardiovascular deaths

And 10 - 20% of all deaths in general.

80% of sudden cardiac deaths are a result of coronary artery disease.

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I hated running.

Then I learned about Zone 2 training and exercising to specific heart rate zones.

It changed my life.

Here's why.

📕 Make Sure To Bookmark ✅

🧵👇

/1 Those who are very fit versus unfit have a five-fold less chance of dying over a 10-year period.

There is practically nothing in medicine that can generate that type of difference.

But why does exercise have such a huge benefit?

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Muscle Mass & Muscle Strength

Are major determinants of how long you will live and the quality of your life as you age.

Here's why.

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/1 If you want to be able to do the things you wish to do when you are older, you will need the strength to do so.

If living longer but with a poor quality of life concerns you, strength and muscle mass need to be a priority.

Not in several decades’ time.

But today.

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