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.

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.

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.

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.

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.

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

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.

This might save your life...

If you sit more than 8 hours a day, you're setting yourself up for:

• Early death
• Chronic pain
• Metabolic dysfunction

Here's everything you need to know to reverse the physical damage of sitting: First, let's talk about what sitting actually does to your body.

• Your hip flexors shorten and tighten
• Your glutes shut down completely
• Your spine compresses by 40%
• Blood pools in your legs

And if you're like most executives, you're doing this 10+ hours daily.

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.

4 years ago, I couldn't run 1 mile without stopping.

Today, I've completed:

• Marathons
• Ironman 70.3s
• David Goggin's 4x4x48

If I had to start running again from 0, here's how I'd do it in 1/2 the time: 1. I'd start with walk-run intervals immediately

My biggest mistake:

Trying to run continuously from day one.

Better approach:

• 1 minute running, 2 minutes walking
• Repeat for 20 minutes
• Increase running intervals weekly

This builds aerobic capacity without the burnout that killed my first 3 attempts.

Joe Rogan had the world's top Longevity Doctor on his podcast.

He revealed mind-blowing facts about expanding the human lifespan that 99% of people wouldn’t know...

Here are my top 8 takeaways: 1. VO2 max is the most important health metric you're ignoring

Dr. Attia revealed that cardiorespiratory fitness is "3x more beneficial to your lifespan than not smoking."

Yet most health professionals have no idea how to improve it effectively.

Poor hip health will ruin your life.

• Destroys posture
• Decreases mobility
• Increases chances of death

Yet, 99% of people ignore them until it’s too late…

Here’s everything you need to know to protect & strengthen your hip joints: 1. Why your hips matter more than you think

Your hips are ball-and-socket joints that:

• Bear your entire body weight
• Transfer force between upper and lower body
• Enable walking, running, sitting, and rotating

When they're healthy, you don't think about them.

When they're not, everything hurts.

Everyone over 40 blames aging for their low energy levels.

But it's not age... it's simple daily mistakes.

Here's how to get your energy back like you're 25 years old again: 1. Your morning routine is killing your energy

You wake up, grab coffee, check your phone, and start reacting to the world.

This spikes cortisol and puts you in reactive mode all day.

Try this instead: 10 minutes of movement, hydration, then caffeine.

Set the tone for your day instead of letting it set you.

Meet Richard Morgan.

A 93-year-old Irishman with the:

• Heart
• Lungs
• Muscles

Of a 40-year-old.

He’s a 4x world champion in indoor rowing who started exercising at 73.

Here are 7 lessons we can learn from the fittest 93-year-old on Earth: 1. He proves it's never too late to start

Morgan was completely sedentary until age 73.

He tried rowing at his grandson's practice and fell in love.

Now he's a world champion who's rowed the equivalent of 10 times around the globe.

Your age isn't an excuse. Your inactivity is.

Running changed my life.

• Marathon
• Ironmans
• Daily runs.

Four years ago, I was 20lbs overweight and couldn't run 1 mile without stopping.

If you're a beginner... here's exactly how to start: 1. Start embarrassingly small

Your first goal isn't to run a marathon.

It's to run for 1 minute without stopping.

Then walk for 2 minutes.

Repeat 3-5 times.

Most people try to do too much too soon and end up burning out during week 2.

There's no way Wim Hof is human...

• Climbed Mount Everest in shorts
• Stayed in an ice bath for almost 2 hours
• Ran a half-marathon barefoot in the Arctic (in 2:16:34)

Here's how a 66-year-old father is redefining what's mentally & physically possible:
1. He redefined what's humanly possible

Wim's other "impossible" feats:

• Ran a marathon in the Namib Desert without water
• Climbed Mount Kilimanjaro in 31 hours & 25 minutes (in shorts)
• Hung by one finger at 2,000 meters altitude
• Swam 57.5 meters under ice

But here's the kicker - he taught 12 people to climb Kilimanjaro in 48 hours using his method.

Everyone over 40 blames aging for their inability to lose fat.

But it's not age... it's simple daily mistakes.

Here's how to start shedding fat like you're 20 years old again: 1. Your sleep is destroying everything

Poor sleep is the hidden saboteur of fat loss.

It increases:

• Hunger hormones
• Crashes energy
• Makes you crave junk food

If you're sleeping less than 7 hours consistently, nothing else matters.

Fix your sleep before you fix anything else.

Russ Cook is the first person in history to run across Africa:

• 10,125 miles in 352 days
• £1,000,000+ raised for charity
• Survived kidnapping, robbery, & life-threatening challenges

Here's his amazing story (& training routine): 1. He turned rock bottom into rocket fuel

Russ was struggling with:

• Gambling addiction
• Drinking
• Mental health issues

Instead of staying stuck, he took absolute responsibility for his situation.

He channeled his pain into purpose - proving that "a normal bloke" can achieve the extraordinary.

In 5 years, people will look back & regret not becoming a hybrid athlete.

It builds muscle, cardiovascular endurance, & makes you live longer.

Sadly, most people have no idea how to start...

Here's how to do it (the blueprint that changed my life): Hybrid Athletes use strategic training that combines:

• Zone 2 cardio (2x/week)
• Strength work (2-3x/week)
• High-intensity conditioning (1x/week)

Not to be the best at any of them…

But to optimize health, aesthetics, and performance for real life.

Here are 7 reasons you should become one:

Metabolism is the most misunderstood aspect of health.

It controls how you:

• Burn fat
• Store energy
• Perform throughout the day

But most people are accidentally destroying theirs daily.

Here's how metabolism actually works (& how to speed yours up naturally):
1. What is metabolism?

Metabolism is your body's internal engine.

It converts the food you eat into energy to power:

• Movement
• Brain function
• Organ systems

A fast metabolism burns more calories at rest.

A slow one stores more fat.

This is Dr. Peter Attia.

A longevity expert who dedicated his life to figuring out how humans can increase their lifespan.

He just sat down with Steven Bartlett and discussed his top secrets for living a long & healthy life.

Here are the top 8: 1. Train for your "marginal decade"

This is your last decade of life. Most people don't prepare for it.

Attia's approach:

Think like an athlete.

What do you want to be able to do at 80?

• Play with grandkids?
• Climb stairs?
• Travel?

Then train specifically for those movements starting now.