Your Peak Health Predictor

Happy Thursday, Zapien 👋

This week, we're diving into VO2max — the underrated but game-changing metric that could be the most powerful predictor of how long and well you’ll live. What exactly is it, why does it matter more than you'd think, and how can you train it to your advantage?

In our buzzing WhatsApp community, members sparked lively conversations on health events, innovative apps, and surprising tips on vinegar’s role in wellness.

Plus, discover the health stack of Dr. Mark Hyman, Co-Founder of Function Health, packed with precise strategies for optimising healthspan and performance.

Forever,
Karol, Martin, Simon & Andy

This Week’s Highlights

➤ VO2max: the fitness metric that predicts your lifespan
Explore why VO2max might be the most powerful marker for healthspan and longevity — and how you can improve it with targeted training.

➤ Discover Brand Deals
Explore exclusive offers on top wellness and longevity products, with up to 25% off — curated for the New Zapiens community.

➤ Weekly summary of our WhatsApp Group
A recap of discussions from the WhatsApp Group, including feedback on events, health and longevity talks, fitness advice, and diet insights.

➤ Health Stack of the week
We’re spotlighting Mark Hyman’s personal stack, a practical blend of workouts, nutrition, and recovery tools that help him stay sharp and energised.

Why VO2max is the ultimate longevity marker you need to track

Longevity enthusiasts, fitness buffs, and even casual health seekers have probably come across the term VO2max at some point. But let's back up for a second—what exactly is VO2max, and why does it keep popping up in conversations about health, fitness, and longevity? In this guide, we'll explore exactly that: diving into the science and breaking down complex concepts into practical takeaways.

What is VO2max?

VO2max (or maximal oxygen uptake) measures the maximum amount of oxygen your body can use during intense exercise. Think of it as your cardiovascular system's efficiency rating—the higher the score, the better your heart and lungs are at delivering oxygen to your muscles. It's measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Higher numbers? They generally spell good news for your overall health and fitness levels.

Benefits of a High VO2max

Why does VO2max matter so much? Scientists have consistently highlighted it as the gold standard for cardiovascular health assessment. Landmark studies, such as those by Blair et al. (1989) and Kodama et al. (2009), found strong correlations between high VO2max and reduced mortality rates and cardiovascular risks. In fact, each incremental improvement in fitness level (measured as VO2max) can reduce your mortality risk by around 13%. Simply put, better oxygen use means healthier hearts and lungs, translating directly into a longer, healthier life.

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WhatsApp Group Summary

Longevity Events & Community Feedback

Ana shared mixed impressions of the Longevity Med Summit in Lisbon, citing commercial focus and unclear practical takeaways.

Karol created a subgroup for the Life Summit in Berlin; Heiko and Robert confirmed attendance.

Ana emphasized the need for more action-driven formats at longevity events.

Supplements & Product Reviews

FL asked about BodyBio; Heiko noted its unique liposomal choline. Sandra supported its reputation among functional medicine experts.

Juliet and Erica discussed capsule color and additive preferences, favoring purity over aesthetics.

Nutrition & Pre-Workout Advice

Titus requested a longevity cookbook; Ana shared an Amazon find.

Björn, Nicole, Zain, Sammi, and Josch recommended natural pre-workouts like honey, dates, bananas, and citrulline malate.

Fitness & Quick Training Tips

Claudia asked for a 3-week 5k training plan; Robert suggested Norwegian intervals, longer runs, and tapering. Sandra and others reinforced the need for structure and balance.

Startup Opportunities & Expert Networking

Max announced his search for an AI/ML-savvy co-founder for his preventive medicine startup.

Rita asked about the business model, prompting discussion on B2B strategies and the distinction between lifestyle and functional medicine.

Nicole requested a German-speaking expert for an interview; Manuela, Robert, and others suggested names like Dr. Andrea Gartenbach, Hannah Samira Schmidt, and Dr. Dorothea Portius.

Community Health Stack

Dr. Mark Hyman

Longevity expert, Functional Medicine doctor, bestselling author and entrepreneur.

Mark’s Trusted Brands

+8 more products

Mark's Health Routine

Routine:
• 6:00 AM Wake-Up: Hydrate with 32 oz lukewarm water, sea salt, and lemon juice
• Meditation: 20 minutes to center and reset
• Morning Light & Coffee: Outdoor exposure and journaling
• Red Light Therapy: 10–15 minutes during quiet time
• Workout: 30–60 min resistance training, biking, hiking or tennis
• Recovery: Sauna, steam shower, or cold plunge (3 min)
• 12:30 PM Lunch: Big fat salad with greens, wild fish, avocado, seeds, olive oil
• Hydration: Water + herbal teas (no caffeine after noon)
• Tracking: Oura Ring + CGM to adjust workouts, meals & recovery
• 5:30 PM Dinner: Veggies, clean protein (beef, salmon), healthy carbs (sweet potato)
• 9:00 PM Wind-Down: Dim lights, blue light blockers
• 10:00 PM Sleep: Dark, cool, tech-free room

Workout:
• 4–5x Resistance Training: Bands, body weight, mobility
• 4–5x Outdoor Cardio: Mountain biking, hiking, tennis
• 2x Weekly Yoga: Full body flexibility and recovery
• Flexible Intensity: Adjusted to recovery status (tracked via Oura)

Diet:
• Pegan-style: Plant-rich with clean animal protein and healthy fats
• 12–16h Overnight Fast: Break fast with longevity shake
• Low-Glycemic Meals: Balanced blood sugar, no afternoon crashes
• Daily Ferments: Probiotic foods like sauerkraut or yogurt
• No caffeine after noon, no sugar or refined carbs

Discover more: Sleep, Diagnostics & Tracking, Mindset & Resilience…

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