by Dr. Bohdanna Zazulak: Exercising your muscles is the most beneficial thing you can do to maximize your health span;
the period of your life span that you are not just living but thriving. Optimal health span is dependent upon our metabolism, the process by which our body uses energy to build and repair itself. Our muscles regulate metabolism, which is directly related to muscle size, strength and most importantly oxidative capacity. VO2 max, or maximum oxygen consumption, describes how much oxygen your body consumes when exercising. The higher this capacity, the better your physical fitness, and the lower your risk of cardiovascular disease. Your VO2 max is the ultimate gold standard for measuring aerobic fitness, endurance, and performance capacity. The most accurate method to measure VO2 max is in a laboratory setting, typically measured on a treadmill or bike while monitoring oxygen consumption at peak exertion. Alternatively, VO2 max may be estimated with fitness trackers.
Evolutionary biology teaches us how our muscles are meant to work. Early humans were incredibly fit out of necessity, in stark contrast to most people in modern society who would benefit from gradual transition to the lifestyle that we are meant to live; traversing several miles a day, sprinting, lifting, pulling, and carrying. Establish a strong foundation of core stability.
Buy Master Your Core
Muscle up metabolism like our ancestors by incorporating cardio (at least three times per week) with intervals of strenuous bursts (HIIT) and resistance training. Build strength by lifting heavy weights and challenging body weight exercises.
Diversification of exercise is necessary for optimal functioning of our metabolic system to regulate glucose. Metabolic dysfunction occurs when you have too much blood sugar in your circulation. The ability to regulate glucose is central to our existence and dictates the length of time we are healthy, happy, and disease free.
Our epidemic of chronic disease is the leading cause of death and disability, with 60% of Americans suffering from at least one chronic disease. We are drowning under a flood of metabolic dysfunction, the leading driver of the skyrocketing health care costs. This can be prevented with exercise and healthy eating, as the gut is a muscle we must also train to dramatically affect expression of metabolism. If you lift weights, you start low and work your way up progressively for the process of growing strong. Similarly, exposing your gut to a variety of nature’s bounty will make you more capable of consuming diverse foods over time. Eventually you won’t have to restrict based on capabilities, becoming limitless to eat what you want to supercharge your metabolism. Reconnecting with nature is the one true magical remedy. Eating healthy whole foods to fuel you as you build strength, endurance and agility will fortify your spiritual muscles to achieve your fitness goals for 2025! Happy and Healthy New Year!
