In today’s data-driven world of health optimization, VO₂ max is earning its rightful place as one of the most critical biomarkers for longevity and performance. Backed by thought leaders like Dr. Andrew Huberman and Dr. Peter Attia, this simple yet powerful metric is more than just a number for athletes—it’s a window into how well your body uses its most essential resource: oxygen.
At DAYHOFF, we view VO₂ max as a cornerstone of proactive health. Let’s dive into what it is, why it matters, and how you can improve it.
Key Takeaways:
- VO₂ max measures your body’s peak oxygen utilization during intense activity
- Endorsed by experts like Huberman and Attia for its impact on lifespan and brain health
- Higher VO₂ max = stronger endurance, better heart health, improved cognitive function
- Can be improved through consistent aerobic and high-intensity interval training (HIIT)
The Science Behind VO₂ Max
We all know oxygen is vital—you breathe it in every second of every day. But most people don’t realize that your body’s ability to use that oxygen efficiently is just as critical to your health as nutrition, hydration, and sleep.
That’s where VO₂ max (maximal oxygen uptake) comes in. It quantifies how much oxygen your body can use during high-intensity exercise—a direct reflection of your cardiovascular and metabolic efficiency.
The higher your VO₂ max, the better your body is at delivering oxygen to muscles and vital organs when it’s needed most.
Why Oxygen Efficiency Matters
Before we zoom in on VO₂ max, it’s important to understand what oxygen does for the body:
- Energy Production: Oxygen is essential for ATP synthesis—your cells’ energy source
- Immunity: It supports the function of immune cells like white blood cells
- Muscle Recovery: Oxygen aids in tissue repair and reduces inflammation
- Detoxification: It fuels cellular processes that remove toxins from the body
- Stress Regulation: Proper oxygenation helps balance the nervous system and reduce cortisol
- Brain Function: Your brain consumes about 20% of your body’s oxygen supply
“VO₂ max is one of the single greatest predictors of longevity and quality of life.”
— Dr. Peter Attia
How VO₂ Max Testing Works
VO₂ max testing is typically done on a treadmill or stationary bike using a graded exercise protocol, where your intensity gradually increases. During the test, your heart rate, oxygen intake, and carbon dioxide output are monitored. The results give you a precise measurement of how much oxygen your body can consume and utilize during exertion.
At DAYHOFF, VO₂ max testing is included as part of our healthspan optimization assessments—making it easier than ever to unlock this critical health metric.
Dr. Andrew Huberman on VO₂ Max & Brain Health
Dr. Andrew Huberman, Stanford neuroscientist and host of the Huberman Lab podcast, is a vocal advocate for VO₂ max as a marker of not only physical fitness but also mental resilience.
He emphasizes its role in:
- Supporting neuroplasticity (your brain’s ability to adapt and grow)
- Reducing stress and anxiety
- Enhancing focus, mood, and memory
“Improving VO₂ max isn’t just about performance—it’s one of the best things you can do for brain health and emotional regulation.”
— Dr. Andrew Huberman
7 Ways Oxygen Fuels the Brain
Oxygen isn’t just fuel for your muscles—it powers your brain too:
- ATP Generation: Supports mental energy and concentration
- Neurotransmitter Production: Enables dopamine and serotonin synthesis
- Brain Cell Protection: Helps reduce oxidative damage
- Neuroplasticity: Promotes learning and memory formation
- Detoxification: Fuels the glymphatic system to clear brain waste
- Cellular Nourishment: Keeps neurons well-fed and functional
- Cognitive Performance: Linked to better executive function and reduced cognitive decline
Health & Lifestyle Benefits of a High VO₂ Max
A high VO₂ max doesn’t just help you on a run—it’s a gateway to a longer, stronger life:
- Enhanced Endurance & Performance: Enables longer workouts and faster recovery
- Reduced Risk of Cardiovascular Disease: Better circulation, blood pressure, and heart health
- Lower All-Cause Mortality: Studies show it’s one of the strongest predictors of lifespan
- Cognitive Longevity: Supports long-term brain health and reduced risk of neurodegenerative disease
How to Improve Your VO₂ Max
The good news? You can train your VO₂ max just like a muscle.
1. High-Intensity Interval Training (HIIT)
Short bursts of intense effort followed by recovery periods are scientifically proven to boost VO₂ max fast.
2. Consistent Aerobic Training
Running, cycling, rowing, swimming—moderate to vigorous activity done regularly will gradually improve your oxygen efficiency.
3. Track and Adjust
Re-test every 2–3 months to see how your training is improving your VO₂ max, and adjust your program accordingly.
Start Optimizing Your VO₂ Max with DAYHOFF
At DAYHOFF, we go beyond traditional blood tests. We offer comprehensive health assessments that include:
- VO₂ Max Testing
- DEXA Scans for body composition
- Biomarker analysis across 50+ healthspan metrics
- Personalized longevity reports curated by clinical experts
By combining the best of wearable data, diagnostics, and lab insights, we help you build a precision health plan that aligns with your unique biology.
Why VO₂ Max Deserves Your Attention
Oxygen is life—and VO₂ max is how we measure how well your body uses it.
Whether you’re training for performance, optimizing your longevity, or simply striving to feel sharper and more energized, improving your VO₂ max is one of the most effective and evidence-based ways to level up your physical and mental health.
DAYHOFF: Precision Diagnostics for a Longer, Smarter Life
Breathe better. Perform better. Live longer.
