Erin & Stanger break down what VO2 max is, how it’s measured and how afraid they both are of doing the test!
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The Dumbbells
401 VO 2 THE MAX
-This is a headgum podcast. -This is Aaron McGown, certified personal trainer and eaten by mosquitoes. -This is Ryan Stanger, certified personal trainer and excited for football season. -Yeah, and you found the dumbbells, a comedy fitness podcast. -To come in and bring a new inspiration. -Motivation. -And sometimes information. -Hey dumbbells, let's get dumb. -Uh, Roni, Aaron, are you excited for, I'm trying to think of a good nickname for you. -Roni. -Roni. -Roni, God, when you said Roni, I was like, "Real housewives of...where?" -That's New York. -New York, right? -New York. -Yeah, I guess. I've never said it out loud. -Did you, we talked about some of your nicknames, you know, big red, obviously. -Yeah. -Your mixton can be okay, depends on how much power you feel with it. -Arino, that was one, somebody, Igor, when I worked at the Lowe's Vanderbilt Hotel. -Arino, sir, you don't stand up straight, stand up straight. -That's a good one. -Yeah. -That's good advice, good advice too. -Yep. -Did you ever get any strawberry or cherry or anything like that? -No, no. -Those ones are kind of fun. -God, no. -I don't know. -Carrot. -'Cause it's like Carrot Top. I did get Carrot Top, I got it. -Yeah, Carrot's not cool. -That's fine. -'Cause I was thinking with Baby Sunday, like Cherry Sunday is pretty cute. -Oh, that is cute. That is cute. It will though, I anticipated questions about her name, but I didn't anticipate like how often it would happen, and it's a lot of like, "Oh, like the ice cream or the day of the week." -Okay, sorry, you want to steer clear of that shit. -No, I mean, our nanny calls her Sonny, and I think that's really sweet. -That is awesome. That was, I think, I initially, that's what popped, I don't know if I said it or not, but it popped into my mind as like a fun kind of sweet shortening of it, and it sounds, it's cool, it's cool and sweet and cute. -Yes, cute and sweet. I won't call her a nickname at some point, but I am still really just getting used to saying just her name as a name instead of the day of the week, so I'm still getting used to that. -I'm already here, for me, Sunday is now replaced everything in my world, and so I only think of the baby. -Sonny, sonny, baby. -Why are you talking about Aaron's baby, and you're like, "No, it was Sunday yesterday," and I was like, "What? Aaron's baby?" And then people, the guy's like, "Sir, this is a Home Depot." I did that joke. So real quick, Aaron, are you excited? We're going to get into an introduction to VO2 Max. So Aaron and I have kind of been flirting with this topic. Maybe I think I'm scared of it a little bit. -Yeah, I think we both are. -We're a little scared of it. We're climbing back to a high level of fitness. We're not there yet. -Yeah, both of us have had some struggles. -Some struggles, but that's good. That's what this show is kind of all about. -It's what the show's about. -It's what people relate to it. We ain't out here fucking set in world records. We're just trying to live our lives. We're just trying to stick around. -Yeah, keep going. -Yeah, and so in an effort to kind of get ourselves closer to that target, we're going to talk about an introduction to VO2 Max. You know, we'll talk about some of the very basics of it, why it's important to know and maybe try to work on if you're at that stage of fitness in your journey. And then we're going to look into some potential places to get ours tested. And maybe this is all hypotheticals. Give a timeframe in which we will have this test done. Because I think we floated a body spec idea too. And maybe we can kind of time them up around the same time. I'd imagine once we're in the place where we're willing to at least get a baseline on the VO2, we'd maybe want to get a test, the body scan test done. Man, that body scan is looking at me square in the eyes and just saying, "Bitch, come at me, I don't want to." And that's like, I want to because I am curious because my body has never been like this before, but that one scares me more than the VO2 Max, I think, so. -Yeah, I mean, I'll say this about just testing in general and the anxiety that can come up with that stuff. You know, especially if you don't feel like you're at a place you were before, two things. Number one is, it's a good reminder to take stock and enjoy where you're at because there'll be a time where you look back on whatever you're beating the shit out of yourself about is like, "Wow, I was doing pretty good then." So that's important. If I cut back to like maybe 10 years ago, or I don't know, even like two years ago, where I was doing pretty much everything I wanted and feeling pretty, I probably would have thought like, "Ah, I'm not quite ready to do this stuff yet. I want another little bit of time." And I was more than ready and would have been happy with the results. And then two, the other thing I'll say is I've never regretted getting more information about myself. So, you know, I may have kind of dreaded doing a test or two, but I'm never like, "Oh, I shouldn't have done that." You know, it's always-- -Yeah, I agree, I am with you. Even like I just stepped on the scale after my week of vacation and I was glad to know. I was glad, I was like, "You know what? I'm being squirrely about this. Just go stand out of your fine." And I did, and I'm like, "Okay, I know what I gotta do." So, it's, I think I'm in the right headspace for it. It is just daunting, daunting. -It is. And it's, you know, you can, you know, create all this, a whole story around it that's not helpful. And listen, you know, people have, you know, different triggers and all that kind of stuff. And so, if you're in, if it ain't right for you, I totally get that, and you've got to honor whatever your mental health program is, and that's completely fine because this stuff is, is very intense and very challenging. But-- -I'm auxiliary. We don't need it, we're just curious. -Yeah, yeah. But, you know, there is, there is the old notion that, you know, measure to manage. And if you're out of place where you can, I think it is helpful. And, you know, just take a little, you know, take a little look-see about what's going on, and then it gives you a good place to start or start back in, or, you know, takes, I feel like I've said, take stock 17 times already. -Hey, if he ain't driving, take a shot every time he says, take a stop, okay, we ain't driving. If you're just on a little walk around the neighborhood. -Or if you are driving, go ahead and take a shot anytime I say take a stock because that's not something I have said or ever said, so. -Okay, that's a fun game. -Take stock is one thing. -Take a stock. -Take a stock, everybody. -Take a stock. -A stock? The fuck is going on? -Take a stock. -And then, last thing before we, we, uh, tepidly dive into VO2 max stuff. Aaron, what are your thoughts on football season? I can't remember- -Oh, thank you so much for asking. -Who, if any team you have, um, I feel like, do you, did you adopt Jason's team? -No, absolutely not. -No. -No, I like the ducks. I always like the ducks, the Oregon Ducks, college. -Well, so that's, that's college, but what about, let's go NFL. -Okay, NFL, I like the Seahawks and, uh- -Okay, I mean- -The Titans, I'm always kind of keeping an eye on Tennessee Titans. -What? -Jason's team is the fucking Washington state, or not Washington state, that's where I'm from. Washington- -The commanders? -The commanders. -Yeah. -He likes them. -That's it. I'm not, I'm not doing that, I'm not doing that. The Titans, I, I used to park all the Tennessee Titans cars, and went to a bunch of the games. Very fun, a very fun time. I've been to more Titans games than any other football team. So, and I'd love to go to an LA Rams game. I would love to. They're expensive. -Do that. -They really are very expensive. -They're very expensive, and I think they're still kind of figuring out so far, unfortunately. -Yeah, so I, I like, wanted to take Jason to a game for Christmas last year, and it was like, absolutely not. [laughter] I don't love football nearly that much. We can watch it on TV and eat some, you know, chicken wings. So, we did that. -Yeah. Um, I kind of, uh, go in and out of my interest. Um, but, you know, I'm like a, I'm a Rams fan, and so, I, I check in with them. I check in with my college team. You know, so I watch a little college football, but, you know, Rams, I had a lot of fun watching football last season, and, um, you know, what's your-- -Do you know what's your college team again? -I played for a Cal. -[laughter] You might have heard of them. [laughter] -Cal-- -He played for Cal! Everyone, do you guys know what Cal is? -They want to give me an athletic scholarship. Who am I to say no? -Why to say no? I'll go there and play football for them. Uh, you know, am I paying the price for it? Probably. What, I let my son play? No. Uh, are there dangers in the NFL, and do I worry about the players? Yes. Do I still watch it? Absolutely. I'm conflicted. Um, we contain multitudes, Aaron. We contain multitudes. Um, we-- Uh, what is Blake Lively been saying at all of her? It ends with us, uh, bad press is, you know, we're just a walking contradiction, you know, where we like football, we hate football, we like, um, men, and we hate men, you know, like, it's like both. We like nice jeans, we hate nice jeans. So it's-- it's-- if Blake Lively said it best, it's-- we're a walking contradiction. What's her bad press? What's going on with that? Oh, dude, you just got to get on TikTok, bro. Uh, no, she made a movie with the guy-- Oh, the guy, yeah, he was kissing her too long and shit or something. Justin Belldoni was the director, and they had beef, I guess. We don't-- we'll never know we weren't there. But the press that she has gotten is that everyone has dragged up all of her old interviews where she's like, just a bitch. Oh, no. And I love it. I think it's fun, you know, I assume-- She's funny, though, right? Isn't she funny? No, but that's the problem. I saw this one girl on TikTok break it down really well, as far as anyone I've seen, is that her and Ryan Reynolds, like Ryan Reynolds of that couple is like the crazy guy. And she kind of plays the straight man. OK. So then-- so she's like grounding the scene, grounding their life, trying to like-- he's going to bah, bah, bah, bah, bah. And she's like, all right, come on, let's go, you're crazy. In the interview, when she's like still trying to be like the straight man, the interviewer is like trying to like liven her up a little bit. And she kind of just-- Because of lively or-- Because of lively, yeah. Yeah, mm-hmm, mm-hmm. Sorry. No, but she just keeps shooting them down. Like, it's like this weird-- she kind of like tries to straight man a scene she's supposed to be the star of. And it's confusing as an audience. And it does come across very bitchy, but also I can only imagine I'd become a bitch after 10 hours of talking about the same three things in a movie I just did. So I don't know. That's just-- I just know it has been very fun to watch everyone dissect the drama. They had to do their premiere in different theaters. Justin Baldoni was in one theater, and Blake Lively was in another. Wow, Baldoni in one. Baldoni's over in this theater over here, you know? And I didn't even know the name Justin Baldoni before this. I know he's like famous, but I didn't know his name. I knew him as the guy from Jane the Virgin, so. Well, you mean to tell me if you didn't know that his name was Baldoni? Come on. Come on. Lively, what is-- I mean, I feel like I know her. Was she in the town? Yeah. Yeah, that's supposedly the movie that she and Ben Affleck had extramarital affairs. Oh, they fucked? Supposedly. Wow. Wow, Sam. She's in "Sisterhood of the Traveling Pants." She's the athletic one in "Sisterhood of the Traveling Pants." OK, but wow. Do you remember that movie? I remember the name and hearing about it, but it didn't grab me. Sure. Yeah, I could imagine. I watched it, and she's like the soccer star in it. That's cool. And she is very tall, skinny, beautiful blonde woman. And I just remember watching that movie, and she runs. And her hair is blowing-- her blonde, long hair is blowing in the wind. The way all of us imagine ourselves with me run. And then it's like what you think in reality. And I remember trying to run her in the future after I saw that movie. And I never got it on video, so I'll just assume I did great. And I look just like her. Yeah, that's what I'll assume. Yeah, I mean also, she's got professional lighting and-- Absolutely. Makeup hair, makeup. Hair, makeup, last looks, last looks. Wow, Blake and Ben fucked and sucked on the set of "The Town." Whoa. Ew. I think that's what you told me. I don't-- I started nothing like that. You grossed yourself out. It's VO2 max, so we got to add a little fun and, you know, pageantry into this motherfucker. I know, it's not all science. It's not all science. They're like, that fucking town joke was-- Racey. Worth it? Worth it. I'm awake. Todgery, racy. OK. The dumbbells is nothing but todgery, racy, information, motivation. What's a good word for? Todgery, racy, horny. [LAUGHTER] Let's say the word. No, because it's like what we're-- body. Body. Body, ugh. B-A-W. Yeah, B-A-W. Body. Fuck that. It's hard because of how close to body, B-O-D-Y. Body. Like, how do people know what you mean, you know? Do you think you have to spell it? Yeah, I think you have to spell it. [INAUDIBLE] OK. You want to talk-- you want to drag this down, Stanger? You want to talk B-O2 Max? OK, so what are your thoughts on B-O2 Max right now? When did you first hear about it and come into your life? It really first came into my life when I was doing, like, NASA when I was training for my doctorate in becoming a personal trainer. That's it. And it's called. That's what I've been saying. Yes, it is the doctorate. Getting my personal training certificate. I will say not a lot of information about it in there, but it did go over it. And I think if I had more of like a science brain, I would have like tried to get into it more. I'm definitely more on the feeling side. So I'm like, this shit makes you go to your freaking limits. I'm good. So that's what I thought about it. Getting the test done makes you go to your limits, right? Yeah, so it's been kind of one of those-- because I also did an ASM a long time before you did, because I'm a lot older. I love that. I'll take that. Yeah, a lot, a lot older. I actually think it's less than we all think it is. It's awful. That's why I sound like so gracious when I make these jokes and I'm like, he's fucking young. He's young, dude. It's pretending like he doesn't know what TikTok is. He's young. But I see he's viewed my profile 17 times. Wow, people can see if they've viewed your profile. Some people can. If you have the settings on there, you can, yeah. On TikTok? Yep. That's scary as hell. I know. If anyone's wondering, I can see who's viewed my profile. Pool Guy, if you're listening, I know that you've viewed my profile. The guy your pool guy has? Yes, yes. Multiple times. And I've told my husband, if I murdered, to go to him first. But I do have to give this disclaimer, which I don't think he's-- I don't really think he's being creepy. I think that he-- it will offer you people that are in your contacts. And I have his phone number, because he has to get in my backyard. Right, right. And so I assume-- because it will be like, if you don't follow them, but you don't say not interested, it will offer them up to you again. So I think that that's what's going on. I don't think he's really being a weird person. He's always been very professional. But it did freak me out the first time. Whoa! But it doesn't have to-- I am making the choice to have my profile like that. And when you have your profile like that, like open, or you can see, if you look at someone else's profile, they can see. Oh, but if you don't have that, then they can't see-- Then right, yes. Yeah. Wow, that's weird. I remember back in the days with phone calling. And when they got like-- they could see how many times you called them. Yes. That was a real disaster for obsessive dating as a team. Yeah, that took advantage. They're like, shit. That took a turn. Everyone had to act right, all of a sudden. Yeah. Yeah, you had to really stifle some impulses there. Because you're not trying to be like a fucking fatal attraction psycho. It's just like, I'll keep calling it until they pick up. Or they get home or whatever it is. And so you try 100 times. And if they don't have the context, you're looking like the cable guy. You're looking like the pool man, so-- OK, sorry. OK, so you're not as old as we thought you were, are. And you did NASA. Right, so that's where I started seeing it. And we had, at the gym where I worked-- we've discussed it endlessly on the show-- giant gym called Sports Club LA. Now is an equinox. But they were all about an ASM. And so I think, I don't know if it was a criteria, but a lot of people that got hired there had it. And then they also modeled their in-house gym-- because to be a part of that gym, you also had to do their training there as well. And it was very similar to NASM in the sense that it was kind of functional strengthening and a lot of functional exercises and a little bit more of that kind of body science movement-based training that was a little different than what you were seeing in a lot of personal training around a little less bodybuilder, a little more science nerd, which I've utterly rejected at this point. But they had the setup for VO2 Max. So you could get a test, like a real test of it. And then they taught you how to kind of-- because it was something we were trying to sell. It was all these corporate gyms. You're just constantly trying to fucking sell shit. And if you're a meathead trainer, it was nuts. I had a hard time even charging my clients so that I could make money. I wasn't going to fucking go out of my way to try to earn the gym money, which is like, oh, this nice guy in a Bentley, I feel bad. I forgot to charge him last time. I'll just skip it. And I just won't eat. Just some kind of weird shame, like low self-esteem. I still deal with this. I had to design a system once I was out of the gym with my clients to where I had certain days so I could make it about the day and not about me asking them for money. So it'd be like, agreed first in the 15th and I would be like, it's the 15th, you know? So it was never like, yeah, it was never, you know. And then as soon as I could just invoice like computer, I would just do it on the day and I would always just say the day. I mean, that's how fucked up, you know, my self-esteem is. Hard to believe with my robust persona on the show. - It breaks down real quick. - Yeah, give me out there trying to fuck and ask for money and I fall apart. So I got it tested. Now, Aaron, here's the bombshell for this episode and potentially future episodes or the emotional whiplash. - Okay. - I may or may not have my old packet that- - Whoa. - You tested it and you had a big packet and then they coached you about how to break it down. Like, well, awesome, April. You did a very good job on your Vio2 Max. Let's go over some of the finer points of it. So at this point during the test, wow, this is something that you should get again in the future. I could train you how to improve it. And then the gym will charge you exactly $800 or whatever the fucking- - Million dollars. - Yeah, whatever the rip-off is. - Guess we need to pay back this machine. - Yeah, turns out that this facility is- (laughing) - Okay, well, it's staggeringly expensive, but I got to look in my garage. I saved some stuff. - You're never gonna look in that garage, dude. - I might, I might, dude. - I think you were never gonna look in that garage, dude. - And so we could see how much I fell off, but it is tempting to dig around out there. - It would be cool to find out. - Yeah, it would be very cool. And from what I remember, it was a pretty tuned in machine because we're gonna talk about some of the different ways that you can get it tested. And this one was, to my memory, like an official, or like a legit, accurate way to test it. So, getting to the VO2 Max, what it is- - Well, hold on, I just wanna say this really fast. - Go ahead, please. - The main thing I know about VO2 Max is while I was pregnant, my Apple watch and my phone would tell me, like probably like every couple of weeks, your VO2 Max seems lower than ever. And I was ignoring it because I, you know, was pregnant and could not care less. But recently it's been saying, oh, look at you getting back your VO2 Max. Okay, and so now because I'm getting better, I'm like, okay, let's look into this. So I do wanna talk later after you give us this lesson about what is going on with Apple Watch and phone. And if it's anything I should be listening to. You should be listening to or paying attention to. You think they might be having a conversation that you can listen in on? - Are they talking to me? Let's find out, let's ask Apple. I mean, she does talk sometimes. - You look at Apple, the entity as female. - I do, I think 'cause my series of female. - That's right, I mean, that makes sense. That's the voice of Apple. You just, it's hard not to think of that motherfucker in a turtleneck, you know. - Well, that's true, rest in peace striding around the stage with this fucking turtleneck on home, what? Talking about, you know, talking. - Wait, okay, I do think I need to say this, okay. I have been watching for the very first time ever the show called "Vander Pump Rules." - Oh, wow. - Okay, did you ever watch it? - Well, so my wife loves it. And so it would be on intermittent. And so I have some cursory and for knowledge on. - Yeah. - Characters and some people on there. In my life. - I just found out. - She does talk about them like they're, she knows them on a first name basis. - I understand, I understand a lot actually, but one of them fell through a skylight. I found out. - Ooh, I didn't know that. - Yeah, one of the girls like before the show and she has like a scar from it. And in this season I'm watching, she's like talking about that she fell through a skylight. And I was like, "Holy shit, that's crazy." - But what I was going to say. - Potentially tuning in for the first time, Erin felt through a skylight, was a highly traumatic, horrible experience for, but has informed and changed her life. - Yes. - Good and bad ways, forever. And so you can go back and listen to some other episodes where we go into depth. - People might not know that, about me, that is true. Me and my husband felt through the skylight. I talked about an ad nauseam on this show and Jason's too. - It hasn't come up recently, but. - That's true. - But it is, so for you to fight somebody else, that has happened to us very weird. - So insane. And, but anyways, the Steve Jobs of it all that made me bring this up is that I'm watching this episode where this girl, Stasi, is wearing a bathing suit with a turtleneck, like a mock neck turtleneck. And there's this guy and they're in a hot tub and they're like clearly trying to like, he's trying to like hit on her. And he goes, dude, he's like, you look like Steve Jobs. And she just was like, why would you ever say a curl into bathing suit looks like Steve Jobs? And he was like, 'cause of the turtleneck. Anyways, I have thought about that so much because I thought that before he said it and then he said it. And I was like, well, I guess I'm a drunk frat boy from Montauk, so. - Was it, was he saying it in a funny way? - Oh, he was drunk. He was trying to be funny, I'm sure. - It's pretty funny. I guess he was nagging her. - Yeah, yeah. Oh yeah, he read that book from that guy about next-- - Mr. E. - Did you read that fucking book? - I wrote it. The guy's name. - You ghost wrote it, I bet, yeah. - Yeah, the guy's name was Mr. E. - I watched that show. - Right, did he do stuff on MTV and stuff? I think it was VH1. - Is that one of them? - Or VH1, is that the same guy that wrote the book? - Yes, yeah. - And he would like talk about, you had to wear like giant hats and stuff and charm. - Like one thing to like peacock, yeah. - Peacock. - How do I remember this shit? - Yeah, peacocking. - Fascinating, it was fascinating. No, I would just say if I liked stuff, I didn't really feel. If I could, if I could like joke, like if it was like a legit funny joke, I would make it, even at the risk of, but mostly I would just. - Would you tell a girl that you thought was cute though, that she looked like Steve Jobs in her bathing suit? (laughs) - Pro, I mean, I don't know if I would open with that. - It is, I mean, it was exactly what it looked like. You know, anyways. Anyways. - I'm sad to say that that stuff does kind of work, initially. It is- - It did not work for him. It did not work for him. - It is stupid, but, and I never really, I don't even know if it works. I shouldn't say that. I think it's fucking stupid, moving on. Moving on. - Okay. - VO2 max. So, so what we're looking at with this VO2 max, it's all related to your cardiorespiratory fitness and how efficiently your body can consume oxygen. So like having a high VO2 max, denotes being at a high level of health, especially from a cardiovascular standpoint, because your body needs oxygen to complete the chemical exchange and allow you to continue to move. So when you start to exercise, obviously, you need more oxygen. And if you can consume it more efficiently, then you're gonna be able to do more, have better endurance, not fuel. If you're looking at it at the real base level, not fuel tired and day-to-day activities, or just moving around throughout the day. And then if you look at it from an athletic standpoint, being able to perform at an elite level, and that's why we'll talk about it, but we'll show you some different kind of ranges that you can be in, and elite athletes, particularly ones that fall into the endurance categories or ones that are kind of mixed endurance to where they're having to do perform at a very high output for a long time. They tend to have staggeringly good VO2 maxes. But getting into a little bit to the science of it, VO2 max is the maximum rate of oxygen your body's able to use during exercise. And so, as you breathe in oxygen, your lungs take in the oxygen, and they convert it into an energy called andocene trifosphate, which we call ATP. And you may hear that kind of thing. That acronym thrown around a lot. And ATP essentially powers your cells and helps release carbon dioxide that's created during your respiratory process when you exhale. And so, that is important because the more carbon dioxide you build up, you start to fall off, and that's when you're essentially getting tired. So if you're able to get that ATP rate up, you're able to breathe off carbon dioxide more efficiently, and that's why you're able to stick around longer. And if you look at a real simple kind of test that you, even if you're not gonna do this big elaborate VO2 max test, you just climb to the top of a flight of stairs and you'll see how out of breath you get. And that's because your body can't get rid of the carbon dioxide fast enough. But if you have a high VO2 max, you'll be able to ascend those stairs quickly and not feel it as much as somebody that didn't. So that's something you can kind of see that chemical reaction happening in real time in your life in a simple way. So, your body can better handle aerobic fitness like tests or activities that you're doing if you have a high VO2 max. So we mentioned the stairs as a simple one, but if you're looking at it from an exercise standpoint, it's running or swimming, essentially any kind of cardio you're doing. And if you're more trained, so if you wanna look at this aesthetically, thinking about how you wanna look. So if you're more trained and you have like an efficient VO2 max, you're able to do this kind of cardio for longer and burn more calories. So I think from an optimum standpoint, you have a lot of good lean mass. So you have some good muscle and then you're able to put it through the paces of cardio for a good amount of time at a high level and burn maximum amount of calories. So you keep yourself looking, you know, good. If you're looking at it from aesthetics. Now, I would encourage you, and I think Aaron probably would too, but I'll let you speak for yourself, Aaron. - I think you. - It's kind of guy I am. Nowhere near Steve Jobs as far as looks, could not look more different than him. Even if he threw a turtleneck on, I wouldn't even say jobs. I would be like, "No, this is my friend and co-host Aaron. "The mother of Sunday, all I know her is Sunday." - Of Sunday. - So, interestingly now, and this is kind of what put it on my mind again because I do dabble in the world of longevity. You know, we've talked about all these kind of gurus. We should probably do an episode where we just critique all these different gurus, pros and cons. - You know, I would actually love that. I've been kind of doing that on my own. Because I've been getting into the side of TikTok that has a lot of this longevity stuff, and then I like will like Google the person, and then I'm like, "Uh oh." (laughing) - There's tons of red flags. - Yeah, so I would love that. - Yeah, I mean, we're seeing this, and we've talked about it on the show. It's a very popular trend in fitness right now, this kind of pop fitness longevity thing, and there's a thing that these people have to do to get eyeballs. And so it often will start with one kind of critical or interesting piece of information that they're able to put various succinctly, and then they ride on that for a long time, but there's maybe only a couple of those things that somebody's able to make before it just starts getting into the obvious, and then they start having to keep spinning out and creating more and trying to like-- - People are watching now and they-- - Yeah, they got eyeballs and there's an expectation, and then so they have to start going further and deeper and maybe compromising, and then they always end up selling some kind of supplement at some point anyway. Keep your eyes open for the dumbbells longevity supplement, which would be on the market soon. We're testing it, we're trying, and it's got to meet our high standards of excellence, so we just want to make sure it's perfect before we get it out to you guys. - It tastes like candy and it has zero calories, so just know that, it's perfect. - And it's filled with high-quality adaptogens. - We haven't said adaptogens in so long, is that nice? - It is nice, that's the buzzword, but also be sure to get our jump box that we're selling on one of these episodes. (laughing) This is a dark time for Erin and me when we had to do a legitimate ad read for when they were like-- - Oh my god, the final straw, the final-- (laughing) - Hey, if you have a little money, or even if you don't, buy a fucking useless box of junk, just so you can get rid of your money and give it to whatever this company is, and then we'll in turn profit. - We've got to see if they're like, how their stock is doing, we'll just have to check the seat. - Mystery junk box, so-- (laughing) - Oh my god, okay. - We did have a talk about that before, and I think if you listen to our read, it does say, you know, we're having fun. You know, we're, you know what you're doing with this. (laughing) So, yeah, so from like circling back to my, the point I was making before we got off on a tangent, these longevity people have been talking about it, and so I think, and we can, when we get into our guru episode, and all these people are doing fine, I wouldn't have, I wouldn't feel conflicted about, even though, you know, we contain multitudes, and I would not, I wouldn't feel bad about like, kind of rating the ones that I like, and trust maybe more than some of the others, but I think a good rule of thumb is to look at the studies, they cite, if they cite any, and then see how much of a consensus you can get. Oftentimes with health and fitness and nutrition, they're observational studies, and I've talked about how those can be a little dicey, because there's not any randomization to it, they're not controlled, and you know, there's all kinds of factors that can affect the information, and the quality of the data that they're getting, but if something is kind of gaining some traction, and people are excited about it, and you look, and there's a lot of decent studies, even if they're observational, and maybe something worth looking into, and also, if it's something that couldn't hurt you, you know, where it's like, okay, I like this, there's minimal cost to me, and it's only gonna improve my level of fitness, and so something I've been seeing is that VO2Max is a great marker for longevity, and the higher you can keep your VO2Max into your life, the longer you tend to live, and you're less likely to die from anything, and it's also, it's something that you can kind of get into at any age, and so if somebody is really de-conditioned, they'll get the most robust long-term benefit, because it's staggering how their fitness level changes as they improve their VO2Max. If you're already trained, you'll still get some benefit, but from a percentage standpoint, it's not as enticing. It's still great, and you should do it. At the end of the day, it's all shaking down, but like people that are way out of shape, and they improve their VO2Max by a dramatic degree, like it's like their chances of dying drop by, I'm just making numbers up, but it's like 60% or something fucking crazy. But the good thing about that is it's like, hey, wherever you're at, you can jump into this, and then you might as well get the maximum benefit from it. Now, the reason the VO2Max tends to fall is it's hard to maintain that level of fitness, and it does take a little bit of planning, and you do have to get into some uncomfortable levels of cardio, and high-intensity cardio. And so that kind of speaks to why you would want to train it and improve it, and then also, if you're doing athletics, so if you're playing a sport, even if it's just something that's minimally competitive, minimally competitive, but say you're in like an adult basketball league, or you play tennis, or you swim, or something like that, it's going to make you better at all those. And so, why the hell not? Or it's something you want to be able to run around with your kids or that kind of shit. It's all, there's a lot of good benefit to it outside of the mysterious longevity stuff, or just you being an elite athlete that listens to the dumbbells. I know we have a lot of them out there that are listeners. - Yes, absolutely. A lot of Olympians sending us messages saying thank you for your service. - A stunning amount. - A stunning amount, like ones I hadn't even heard of, like not even all the famous ones, like some of the other guys. - The guy that was the real chill shooter guy? - Yeah, chill shooter. - You ever shot to see that he was a listener? - The guy that needed glasses to do the pummel horse, he sent us a really nice email, it was really nice. - Very nice, very nice. Ray Gunn, the Australian breakdancer. - Yeah. - A lot of people are going to be her for Halloween. I'm going to call it here. - Yeah, I think that color is so of the Australian, they're a little suit. - It's iconic. - It's, yeah. - In Australian? - Oikonic. - Oikonic. - Oikonic. Oikonic. I think I'm doing it. - Ray Gunn, she's at the breakdance on. Yeah, that was a weird one. That kind of disappeared, but good for her, man. She's going to get a lot of juice from this. She'll get it some commercials or something. - No, but did you hear that, like her boyfriend, like ran the like, like who got in? Just like all her friends. - Oh, I didn't hear, I didn't hear that, but I know that there's ways that you can kind of twist it, you know, because you see it like I saw, they gave the example of like skiing to where nobody was really trying out for it. And so if you kind of keep jumping through and you do all the paperwork and fill out the hoops and there's no other people trying, you can kind of get in there and just. - Yeah. - And have that experience. - Good for her, good for her. I mean, she's famous now, good for her. - The problem that she, the mistake that she made was her, good for you, good for you. That's on the last episode. - That is, that is on the last episode. - It's too bad. I wish that would have survived 'cause it was very funny to us, probably nobody else, but funny to us. But the mistake that she made was the kind of the angle of like break dancing, which I guess is part of the culture of it or whatever, to where you do like the, oh, that's what you're gonna do, you ain't got shit. Like she really leaned into that like. You know that kind of, and I didn't see the other dancers that could actually do the moves, doing that as much. I didn't see a lot of that, nah, that stinks. And it seemed like she was, you know, having a lot of fun with that. Which didn't help her cause. - It didn't help her cause, if she was, yeah. - So, how is VO2 max measured? So this is also part of the apprehension, I think, for me. - Same, same, same, same Z's. - So, I think to get a really good read on it, you've got to conduct it in a medical facility or a lab. And it's, there's doctor or cardiologist, will probably most likely be with a fitness specialist, but they can still have sensitive and sophisticated equipment to do that, okay? And that's probably where you get the most accurate read. Not to say that you're Apple Watch ain't shit, but you're Apple Watch ain't shit. And I hope it's listening. - It's absolutely listening. It might even say something. - Girl, you hear me, girl? - I don't understand. - Yeah. - You never do. - But there's something that Erin and I were talking about before the episode started, before we started recording, is there's sub-maximal exercise tests and personal trainers? - Hold on, hold on, hold on. You were about to say like what the test is, like for the doctors. - I will. - Oh, you will, okay, okay. - Yeah. - Cool, I don't wanna rest. - So this would be done in like an informal gym setting, these sub-maximal tests that, you know, personal trainers and stuff can do. And they're considered sub-maximal because maximal is, it sounds like you're talking about the test not being accurate, which I think is, it's less accurate, but the maximal is, it doesn't involve maximum heart rate. So you get into a range of like 75 to 85% of your maximum heart rate. And then you're, it's, they do a couple of different kinds of things and they see, essentially how long you can go at that rate. And then they use, you know, there's always like, strange numbers and algorithms and stuff that they just give you. It's like 220, that plus 14, then your age. - Yes, yes. - That's all that kind of shit. - That's just how some teaches you. - Yeah, so it kind of gets you in the neighborhood. And I guess it's a way you could see if you're improving. So it's one of those things that it's like, we've talked about with some of the body fat tests that they do, it might not be accurate, but you can get some level of precision if you're always using it as the same metric. - Right. - So you may not know exactly where you are, but you can see if you're trending in the right direction. And if you're doing it in a lab setting, what they're gonna do is they're gonna put you on a treadmill, most likely. If you can't do a treadmill, they'll put you on another piece of equipment and you're gonna go basically until you can't go anymore. And they increase the intensity incrementally over time. And so if it's on a treadmill, they're gonna do the speed and they're gonna do the incline and they just keep jacking you up until you reach 100% of your maximum heart rate. And you also will wear a mask and the mask is breathing in or the mask is testing how much carbon dioxide you're breathing off, 'cause that's what you need to be able to efficiently do. And so it's able to use whatever lab shit it does to test that stuff. And so then you go. So it's a hard test. I mean, it's gonna zap it. - Yeah, it's gonna take you to your 100% max. - Right. - Okay, so now I think what's interesting is we get into what's considered a good VO2 max. And there's other factors that go into it outside of how you test it. Age is a factor. Gender is a factor. And then I would say your fitness level, so it's kind of like what you're able to do. You might have a good VO2 max magically somehow, but you're limited in what your body is able to do from a movement standpoint. So that's a factor because you might not get to a place to where you can actually achieve your maximum heart rate. So being, if you're really fit, you can sprint up a hill and see like, that's fucking it or whatever it is. Also your elevation. So depending on how high your altitude where you live is. - Yeah, I was actually thinking about that. Like people that live, that's why people go train in like Denver is 'cause it's high. And then that means when they go to any lower altitude, they have like immediately a better VO2 max. - Yeah, I guess so. I mean, yeah, you do go do some high altitude jogs and you fucking come back down to sea level and you're killing motherfucks. - You're better than everybody, yeah. - Killing. And you know what I say to that? Go for you. - Go for you. - Go for you, you live in Denver. Go for you. - Go for you. - Go for you. So people wanna know maybe what's good. And there's, you know, there's all kinds of different kind of ranges or levels that you can go in. I pulled this one off of Healthline, which is a free kind of online service that has fairly up-to-date information on, you know, kind of what's out there, basic level of fitness stuff. I don't think they put too much of a fine point on things or editorial, but they aggregate and gather a bunch of the information that's out there. And so this is what they said for different for gender. So I'll go with women. So if you're born female, do you want me to do, how do you want me to do it? You want me to do poor first or do you want me to start at the top? - Poor first, yeah. - Okay, age ranges, what do you want? - Mine. - Just, I'm 40. Okay, so 40, this is 40 to 49, it poor would be if you're under 33 milliliters. - Under 33? - Under 33 milliliters. So you'll get, when you're done with your VO2 max, they'll give you a milliliter read on that. And so if you're coming in at under 33, you are considered to have a poor level of VO2 max. Now as you get older, your VO2 max typically declines. That's not unreasonable to happen. But like I said, it's something that you can train. And so if we start kind of scaling upwards, 40 to 49, if you're at 33, you're looking fair. 36.3, they describe as good. 39.7 is excellent. And if you're getting into 45.3, superior. Okay, I don't know if this is, so my, my Apple watch is saying, is saying today, my VO2 max was 35. - Okay, so that's just below good. - Just below good. - According to this, now there might be, if we look, we're looking at health line, but we could look at women's health magazine or something, there might be, I think each of them have to put their own little take on it. I don't know. Do you want me to see if-- - I want you to find the, where it says it's, I'm better than that. Find whatever that, no. So my last few days, it has been like, I have like a 36 in here, but we're kind of going between 34 and 36. - Right, and also, we don't know how it's getting to that. - You know, I wear my watch all the time and I do my workouts. - Yes, but we don't know how the watch is getting information. - Oh, well, that's true. So what, so I've been doing the orange theory thing and I'm wearing the, what's it called? The arm band and I'm wearing the Apple watch. And those, at least the heart rate for that. And it's like also measuring like your recovery time. The heart rate is the same as like for my Apple watch as it is on the arm band. - So heart rate is going to be good, but-- - But I think it tracks like my, it's, I mean, this is saying it's my VO2 max. So it's-- - I get that it's, I get that it's saying that, but I don't know how without being able to measure-- - My carbon dioxide. - Yeah, yeah. - Okay, you're right, you are annoyingly right. But it has been trending up. That is the nice thing is that I have, I'm excited about that. - So I looked up another one for this, on this website called NSYNC. It has to do with the band and they are going to tour. I think after JT, you know, had a little dust up. And so this one 40 to 49 is saying that average is 27 to 38.9 and good is 39 to 44.9. So that isn't as favorable for you as the-- - Wait, okay, I have an update. I have an update because I actually don't think that this is the same metric as that. So this is saying my VO2 max was better when I was very, very pregnant. So when I'm very, very pregnant, like about to have this baby, I'm at 43.1. So I think the met and then like having the baby, I'm 43.5, like literally I had my baby three days before this and my VO2 max 43.4. So I think I'm, I think the metric is a different metric than what you're, what you're talking about. - Yeah, it may just-- - It's like doing the opposite. - That throws it off or something. - I'm not looking at this. - It shouldn't be giving you milliliters, but whatever. So yeah, superior, you're getting into 45.3. Now, interestingly, I'm in the same age range as you. So for somebody that's born male, it is under 38.5, poor. Fair is 38.5, good is 42.4, excellent, 46.4, and superior is 52.5. - Wow. - So that's cooking, that's cooking. I think professional athletes are getting into like the 5960 range, sometimes higher. Let's see if I can get any. What's considered good VO2 max? We did that. I wanna see if, well, we'll get to that later. I can't remember. They were saying like they were giving some dog numbers too, and like the dogs were fucking off the charts. Like awesome. - Oh my gosh, I can only imagine. - So how do you increase it? Like what is stuff that you can do to get up there? And it's kind of like what anybody would think based on the excellent description we gave of what the VO2 max is. And the, I would say the obvious one is doing high intensity interval training. So we've talked about it on the show before. There's endless ways to do it. There's all kinds of different parameters for it. You're doing, you know, bouts of short bursts of high intensity work, and then coupled with a rest period while you're still moving. And you're trying to, you know, consistently improve your recovery time. (coughs) That's through my throat. You know, you can do that on a stationary bike. You can do it running. You can do it on a step mill. You know, I like the bike because I feel like you get rowing exactly. I feel like you get a lot of control over the bike. It's easier to get to maximum speed, you know, with just a little bit of change in resistance. Some of the other stuff, it's harder. But, you know, Aaron and I did an experiment with it. And I was surprised at how quickly I was able to use other pieces of equipment to get out there. - And I prefer running or something with that full body standing position because I hate riding a bike for that reason, like to go like full out and then rest. I hate that, like, I think it's just having my like trunk cut in half, something about that makes me not like feel like I can go full out like running does. - Or even elliptical, it is hard, but. - It's, I totally get what you're saying makes sense. And, you know, doing like a bike with shortened hip flexors and, you know, all that that entails. And it also feels like if you're really, if you're running, you're, you know, pushing yourself up against gravity, you know, you're going to get that heart rate up faster, but it may be a little harder to measure. And, you know, depending on where you are and where you're doing it, you're screaming like, "Get the fuck out of the way, I'm on." - Sure, I'm definitely. - I'm on an intense interval. - Imagining, just being like, alone and having-- - If you're like a situation. - Yeah, fucking doing a Blake Lively run back in some sister of the traveling dancing, you know, you can do it, but if you're running down a crowded boardwalk, you know, things are going to be a little tricky. - Yeah. - So yeah, I, and so where I'm curious to see with my own kind of fitness journeys, I've been talking a lot about this hit protocol. I'm doing with extended efforts. And I haven't been, I've been doing it, but I've had to compromise a little bit. And so I'm wondering if I'm facing this test if I'll jack it back up again. 'Cause for me, the one that feels impossible is the assault bike. It just feels-- - God, yeah. - It is brute, like you can do it, but it is, you kind of dread it all day. And I could really only muster the gumption, interesting combination of words there. Like once a week. - Lost with the gumption. - Fuckin' that guy from "House of Cards" says that shit. Kevin Spacey, "House of Cards." - Yeah, I'm still the gumption. - I'm a huge fan. - Yeah, I'm a good at tracks. - Let me be frank, like his little fucking video that he made, like he's like, "I'm gonna act my way out of this sexual assault charges." - Yeah, yeah. - I'm such a good actor that it'll do it. What a weird, weird deal. - What a weird scotch. - Guy at a moment there. So I'm curious if all that will kind of lock me in. I've managed to keep up with it and keep up with the heart rate parameters, but it hasn't felt as challenging to me. I don't know if I've just, I'm more trained now or whatever, but I just recently did an assault bike round and it was a doozy. It was a doozy. I was like, "I wanna stop." But we finished it. - Yeah. - We got it done. So I wanna do that for at least once a week in addition to my little Mickey Mouse ones and my duration cardio committed for a while and then get this test and then see if maybe I add another one in, if that does anything. But it's also not necessarily smart for your training or your central nervous system to go that hard that many days a week. So another way that I'm seeing some places mention is to switch up your activities in a single workout. So it's like, let me just take a sip of water so I don't have to keep fucking clear in my throat. - Well, I'll talk about you do that because I, so I've been doing Orange Theory and that is kind of like my version of HIIT. - Yeah. - Like in the cardio portion. And I cannot make myself do HIIT by myself unless I am in a really weird mood. So this, it really does help me having somebody like guide the session and it's not HIIT specifically, but it does like kind of, they go into like push and then all out and then they come back to your base. And so it does kind of play around with like your levels of. - Sounds like HIIT to me. - Yeah, it is, it's just not like that kind of specific like 45 seconds, then you do this. Like it's not like, it's not kind of that like, you know, by the- - Rigid. - Yeah. - Rigid, ex-word, good job Ryan. - Thank you for coming in. So it is, it's how I'm kind of bringing like cardio fitness back into my life. And I have found that I'm able to, I was only doing power walking and then I was able to bring in a little bit of running. And I have found that when I decide like in my head, hey, I'm kind of having like a slow day, I'm gonna do power walking. When I'm trying to do it, these treadmills only go up to 15% in climb. And then you gotta start cranking up the speed. But I really can't go faster than like four or 4.1 miles per hour, just like my legs or just like can't do faster than that. And so I'm finding that I'm like maxing out this treadmill on what I can do like physically and my heart rate is like at 82%, which in orange theory, it doesn't switch into like the orange zone, orange or red, until you get to 84%. So you kind of have this like consistent benchmark of like, I'm trying to get, it's the whole thing. You can go listen to this episode where we talk about orange theory, but you get splat points if your heart rate is in the 84%, and up. So orange or red zone. And I'm having like, I'm never getting in the red. And I'm like fearing even getting into the red because like, I feel like how will I even get into the red? I'm going freaking crazy already. Let's go, you wanna say something? - No, finish your thought and then I'll try then. - Well, so I've had to like, instead of doing the power walking, I'm having to run. So I do feel like my VO2 max is increasing because my abilities to go like that high on the incline and that fast with my feet and still not getting the heart rate that I'm looking for, I'm having to dial it all the way back to like 1% incline and then running at like 5%, which are five miles per hour, which is really slow. But because that part of my system is not conditioned, I am getting into the orange and red there. So it does like, I do feel like I'm increasing and that like for people out there that are like, I'm not gonna do like Ryan's style of hit. This is also a way to do it, which is like trying to walk at an incline and just like continuing to increase that incline until you're at the place where you can drop it back down and then run on a flat road. - Yeah, so a couple things. When you're at the 82, does it feel like you got a lot more to give or do you feel like that is absolutely it? - No, it feels like I have more to give and the way I'm gonna give that is that I have to run. - Okay. So, you know, there's some people-- - And that's different than when I started. - Gotcha. So that's how you're seeing you're improving. - Yeah. - So there's some people that'll tell you, you know, the heart rate is a little flawed and that you should go by rate of perceived exertion, RPE. - Yeah. - That's something that comes up a lot now. And it's hard to know that, you know, especially if you haven't done a lot of training, like, well, what is, I mean, this feels like the hardest thing ever, but you actually do have more to give, you know, you do. So, RPE can be tricky and you know, using a heart rate monitor can kind of help you figure that out initially. So that's also something to consider. 'Cause you can be so dogged on like what your heart rate is and like, you're like, fuck, it's not quite high enough, but I literally can't do anymore. This is all I have. So that's a variable. And then two, you know, people get a little, and I don't think you were saying this, but people get a little preoccupied with, well, how, you know, how breathless do I feel running or how fast I'm going? It's not necessarily that. You know, like we were talking about, like using your legs and just slowly walking up a stair, like a flight of stairs, you, when you get to the top, will be out of breath. It's different than like going for a long jog. But your body still needs that oxygen to complete and execute the movement of the exercise. And so it's like you have to take an oxygen for those muscles to work. And like using your leg muscles, which are the biggest muscles in your body, is gonna, they're gonna use a lot of oxygen. And so that's why, you know, sometimes climbing up can really, you know, anytime you have to, anytime you ascend or there's a change in elevation, you use a lot of oxygen because there takes so much, you know, blood flow and oxygen to keep those legs moving. So that's a factor too. Like if it doesn't have to be, like let's say you can't run fast on a treadmill, but you do have access to stairs or something or a big hill, that's the way you can train it to, you know, if you're looking at heart rate stuff. So important things to think about. The other thing that I was just saying too was, you know, changing the activity during a single day of training. So it's not like you swim one day and you run the next. It's, you start with running or biking and then you're doing some, you know, stair climbing, you're doing some rower and you're doing something else during the same day of training. They say that can improve your VO2 max. I'd imagine because you're not adapted to that one thing or it's not repetitive. And so it's, you know, going up and down and it's changing how you recover. Your recover times are always different. And then the last thing is performing just any form of cardio activity. So say you're just starting out with this and you want to look at what that VO2 max is and you want to improve it. But all these other things we're talking about sound a little nuts. You can just perform any kind of cardio. So it can be really easy just to get going. Now I would say as you improve, you want to maybe start to look at what level of intensity you're doing and get yourself in the zone two. That's something that's kind of a buzzword right now. You hear a lot of people talking about zone two cardio and I would say the ideal. And I pulled this from Dr. Peter Atia who wrote, he's a longevity guy. He, he, what's interesting about him is he does have his own clinical practice and he does have patients. So he does try this stuff out on a population. It's not him just reading studies and cherry picking things. It's like, well, this looks good. He's got a team of researchers. They try it on his, you know, on his patients and they see how they do. And they're able to kind of like cipher the data that way. And so he, for him to improve your VO2 max, it's a certain amount of hours. I can't remember exactly. But let's just say five days of zone two cardio for like 45 minutes to an hour and then a high intensity day. But he's, he's says high intensity only once. And he says, you really build a base like the bottom of the pyramid with doing these zone two days. And it also trains you so that you can go harder on the high intensity day and that'll get you to the highest level of VO2 max and you'll continue to improve. So it's like, while you would think that like VO2 max every day is the most important or sorry, the high intensity is the most important. - Right. - You actually wanna do those building days too. So you keep building that base out and then you do, you know, your high intensity one day. - I love that. - Yeah. So that's... - Apple watches do give you zones. I wanted to say that too. I just realized that the other day. - They're highly accurate for heart rate. - Yeah, they are. Like if you, I can't do it right now, actually, let me see if I can do it. If you, I'm gonna start a little workout here. My phone's, or my watch is gonna be like, yeah, right bitch, you're not working out. Well, I'll figure it out. I'll figure it out and I'll take a video of it because it's really cool how it tells you. Let's see. It tells you how many minutes you did in each zone and when you're actually working out, you can see what zone you're in. - Great. - So if you have an Apple Watch that and you're trying to like do zone two, you can see it on your watch. - So if you're a fucking Rockefeller like Aaron and can afford an Apple Watch. - That's right, dude. I have the rose gold that you don't need your phone. You can just do it however you want. - Wow, so you're, you are Steve Jobs. - I'm Bezos. - After all this. After all this, oh, Bezos! - Bezos with that fucking Apple Watch bra. It's not even out on the market yet. It's the newest one. Nope, just kidding. I don't wear watches unless it's a fucking Rolex. Nice, brah. - So this is where we're at with VO2 Max. Now what would you say is a reasonable timeframe to take a look at this motherfucker? - Okay, I would say, so we're in September, I would say, I would wanna do it before Thanksgiving. That's what I would say. - Ooh, ooh, ooh. - The first one, like if we're gonna do it and then I would like to do body scan and this VO2 before Thanksgiving. - So we can go fucking ham on turkey day. - Fucking ham on turkey day, Christmas, blah, blah, blah. Then we would convene. - If it's fucking scraping the sweet potatoes off and just eating the toasted marshmallows, she must have just had a VO2 Max test, brah. - I was pregnant last year for Thanksgiving and Christmas and I lived it all up, dude. This year's gonna be different. - brah, you're gonna keep it dialed in? Are you gonna go, you know, you're light on sleep? - I'll pray about it. - Brah. - I'll pray about it. - I wanna breathe through it, brah. - I wanna, I wanna, I really do wanna get my VO2 Max in a good place 'cause I like to run. I like to do aerobics. I like to do steppe aerobics. I wanna be able to do that kind of stuff. I like to live baby. - You like to live? Yeah, babe. - Like a live, dude. - brah. - Let's do before Thanksgiving, okay? - Okay. - You promise? - Yeah, when is Thanksgiving this year or sometime in November? - It's usually in November, yeah. (laughing) - What is it, like the fourth Thursday or some shit? - Third. - Bep, don't ask me that. I don't know. - Bep, don't. You got it. - Well, look at that closer to time. It's kind of my stance on when it's Thanksgiving. It's around November, the middle. - It's late. - It's in November. It's usually in the 20s. - Don't look, I see you looking. - I'll tell you right now. - I'm just looking at Instagram, which-- - Ooh, we're late into November for thanks. It's at the 28th. - Deep into November, dude. All right. - 28, 28. So that's good. It gives us time to wobble in our boots. - Yeah, to pretend like we never said this and-- - Move on. (laughing) - Don't miss this. - Do a movie up. - Yeah. (laughing) Do a movie up. Yeah, we can do it. We can do it, let's do it. - Should we try to recruit somebody to get involved with this? - You know who would, yes, we should. - Okay, you got an idea? - We'll talk about it offline, yeah. - We'll go offline, we'll talk about it. Okay, so this is where we're at, introductory to VO2 max. So as we get closer to this, and when we actually do the test, we're gonna talk to the people that are administering it. We'll get some more information for you guys. We'll also try to dig up, this is pretty cursory level of research. We'll try to dig up some of the values too, and then maybe give you a more detailed explanation as to what it's measuring, and what's flawed about some of the other tests, and all that kind of stuff too. So we'll be able to report back to you on our experiences then. So look for that in late November. But it will be done before we watch the Lions lose. Thanksgiving. - Wow. - All right. - All right. - I love them, Dan Campbell, they're not my team, but I do love the Lions, Dan Campbell, fun guy, fun coach. Okay, so that's it, Aaron. You got anything else you wanna add? - No, if you guys wanna send us a message, we got a few questions in the can. Send us some questions, some flexes. We'll be doing a questions up soon. What's the email? - It is. - It's the dumbbells@gmail.com. - Right, check us out on social media. You guys can DM us there, we got @thedumbbells. So gmails, askthedumbbells@gmail.com. Socials are @thedumbbells, Twitter, or now called X, Instagram. - @thedumbbells, yep. - Yeah, we got TikTok @thedumbbells.pod. - Dotpod, baby. - Thedumbbells.pod, check out Aaron's pool man. So on behalf of myself and Aaron McGown signs, we are Thedumbbells and we would like to remind everybody that's out there listening to Train Dirty. - It clean. - In between. - That was a hate gum podcast.