In this podcast episode, hosts Karl Sterling and Nick @sterlingmdphd interview Apostolos, the co-founder and CRO of @pnoeanalytics762 Services. They discuss the importance of VO2 max testing and metabolic analysis in fitness and health. Apostolos shares his journey in founding PNOE Services and explains how their metabolic testing device can help provide personalized nutrition plans. They also discuss strategies to increase VO2 max, the role of muscle mass in oxygen utilization, and the importance of avoiding cycles of under-eating and overeating for maintaining a healthy metabolism.

Set up your resting metabolic analysis and VO2MAX tests by contacting Karl at 315-935-7488

Visit http://www.pnoe.com to learn more

Chapters

● The importance of VO2 max testing [00:01:16]Discussion about the value and significance of VO2 max testing and its impact on interventions and personalized recommendations.

● Apostolos' journey and founding Pinoy Services [00:03:46]Apostolos shares his background in engineering, his interest in breath analysis, and the founding of Pinoy Services to make metabolic analysis accessible to everyday individuals.

● The significance of VO2 max for health and longevity [00:10:19]Explanation of VO2 max as a vital sign, its relationship to mortality risk, how it decreases with age, and the importance of maintaining a high VO2 max for independence in older age.

● Increasing VO2 Max [00:15:27]Discussion on the strategic training methods to increase VO2 max and the potential for significant improvements over time.

● Factors Affecting VO2 Max [00:16:28]Exploration of the different components, such as muscle fiber distribution and stroke volume, that contribute to increasing VO2 max during training.

● Training Intensities and Zones [00:18:34]Explanation of the benefits and methods of training at different intensities, specifically focusing on Zone 2 and personalized high-intensity interval training (HIIT) to maximize VO2 max.

● The value of personalized nutrition plans [00:30:47]Discussion on how Pinoy Services provides personalized nutrition plans based on metabolic fingerprint and food preferences.

● The importance of metabolic adaptation in weight loss programs [00:33:54]Exploration of metabolic adaptation as a reduction in calories burned per day due to calorie restriction and its impact on weight regain.

● Gas exchange as the gold standard for measuring metabolism [00:39:49]Gas exchange as the gold standard for measuring metabolism and energy expenditure, with the ability to predict weight regain and assess substrate utilization.