Summary of "I'm 54 But My VO2 Max is Over 70. Here's How I Did It - Dr Elie Abirached"

Why VO2 max matters

VO2 max is a powerful, integrative biomarker of cardiovascular, pulmonary, muscular, and nervous-system health.
Low VO2 max (bottom 25th percentile) doubles risk of illness and chronic disease.
VO2 max reflects long-term lifestyle and is hard to “cheat” — meaningful improvements take months to years.
Dr. Elie Abirached places VO2 max at the center of his longevity/optimization work because it correlates strongly with health span.

Get a lab VO2 max test (mask + treadmill) to establish an accurate baseline and derive personalized heart-rate zones. Wearables provide estimates but are imperfect.
Use the lab-derived heart-rate zones to structure training (zone 2 base + higher-intensity sessions).
Testing frequency:
- Most people: once a year is sufficient.
- Athletes or those focused on short-term gains: test more often.
Collect data without obsessing: review trends (for example, every 2 weeks) instead of checking metrics constantly.

Build a long aerobic base (zone 2, low-intensity volume accumulated over years) and then layer in high-intensity intervals to raise performance and VO2 max.
Combine both approaches:
- Lots of steady, low-intensity aerobic hours (running, cycling, hiking).
- Targeted high-intensity interval training (HIIT/sprints) to raise ventilatory thresholds and max capacity.
Use variety and cross-training to reduce impact injuries and broaden adaptations: cycling, uphill hiking/mountaineering, circuits, strength work, etc.
Avoid training dogma — personalize workouts to your body, age, and needs; don’t blindly copy routines.
Prevent plateaus by changing incline/speed/weights, occasionally using tools like weighted vests, and alternating modalities.
Practical weekly pattern examples:
- Two smaller sessions some days (e.g., morning HIIT + evening 20‑min zone 2).
- If a second session isn’t possible, add a post-dinner walk (3–5 km) for active recovery and extra NEAT.

“Recovery is the most underrated pillar—where adaptation and strength actually happens.”

Recovery is central: adaptations occur during rest, not only during training.
Sleep is the highest-return recovery tool. Dr. Abirached aims for ~7.5 hours nightly (example: sleep ~8:30 pm, wake ~4:00 am).
Recovery strategies he uses and recommends:
- Prioritize consistent, early, high-quality sleep (deep + REM).
- Monitor and manage HRV as an indicator of readiness and nervous-system load.
- Infrared and traditional sauna sessions (cardio-like heart-rate elevation and vascular benefits).
- Red light therapy, breathwork, mindful walking.
- Regular time in nature (e.g., monthly group hikes).
- Active recovery (walks, light zone‑2 cycling) rather than passive sedentary rest.
Avoid overtraining — balance stimulus and recovery; too much exercise without recovery can harm hormones and health.

Emphasize whole-food, Mediterranean-style eating: lots of color, vegetables, fiber, healthy fats (olive oil).
Prioritize protein, especially after age 50.
Include complex carbohydrates to support activity and recovery.
Use cultural food pairings (e.g., lentils + cabbage) to improve digestion and nutrient availability.
Meal timing: eat an early, protein-rich dinner to support overnight recovery and sleep.
Personalize nutrition to metabolic needs, activity level, intolerances, and local availability.

Use supplements selectively and precisely — based on testing, not blanket use: “precision, not more.”
Regular blood testing helps identify real deficiencies. During optimization phases he mentioned running blood tests roughly every 3 months.
Common supplements he’s used:
- Vitamin D, vitamin E, omega‑3s, magnesium (often for sleep and muscle recovery).
- Digestive enzymes (occasionally) and peptides (separately).
Prefer dietary sources when possible. Choose third-party-tested products and avoid one-sachet “do-it-all” mixes without evidence.
Re-test to de-prescribe supplements when deficiencies are resolved.

Consider environmental stressors (dust, heat, air quality, AC, mold, pollutants), especially in certain geographies — these can lower HRV and impair recovery.
Detox/support strategies and lifestyle adjustments may be needed depending on regional exposures.
Minimize conveniences that promote sedentariness: choose stairs, park further away, and avoid unnecessary sitting.

Embed movement into daily life to raise NEAT (non-exercise activity thermogenesis): standing desk, walking pad, bike in the office, or an office sauna.
Prioritize health as a foundational productivity strategy: better sleep, fitness, and recovery improve cognition, patience, and decision-making.
Use data strategically — avoid obsessing over metrics. Let trends inform adjustments without creating stress.

Develop a healthier relationship with yourself: balance confidence with humility and reduce harsh self-judgment.
Cultivate compassion and love toward others and yourself — this improves life satisfaction and complements healthspan goals.

Get an initial lab VO2 max test to obtain accurate zones.
Build a multiyear aerobic base (zone 2) and add periodic HIIT sessions.
Prioritize nightly sleep (aim for ~7–8 hours with a consistent schedule).
Add active recovery modalities: sauna, red light, breathwork, nature walks.
Test blood and supplement only for confirmed deficiencies; re-test to taper or stop supplements.
Embed movement into the day (standing desk, walk more, avoid prolonged sitting).
Use data without obsessing — review trends periodically.