(upbeat music) - Hello, health enthusiasts, and welcome to RevUp Health, your go-to podcast for all things wellness. I'm Dr. Mark Heckler. - And I'm Tandy Heckler. Together, we're here to fuel your health journey with the best of functional medicine and holistic well-being. - Each episode will dive deep into topics that matter to your health, bringing you the latest insights, research, and inspiring stories. So whether you're on a quest for vibrant health or just looking for daily health tips, we've got you covered. - So let's embark on this journey together and transform the way you live. - We spoke about this a couple of weeks ago when we were talking about the race we did in Bhutan and how I kind of decided that I really wanted to focus on improving my VO2 max. So we have some great friends over at a place called Body Metrics and they helped us out with some testing that we are gonna share the results and kind of why we tested and all the things. We will likely do an interview type podcast with them later because they have lots of great information to share. - Yep, so it's basically balls down to, you know, VO2 max and body composition that we've really found out when we did the testing over there. And it's very strict forward, but there's a lot of variability and different types of testing, I guess this is a disclaimer. So there's a lot of different ways to end different quick pieces of equipment to test the VO2 max and body composition. So you kind of have to keep that in mind and it's certainly something that it's used more as a reference than it is actually than anything else. So it kind of shows you a snapshot of where you're at at the time and then you can use that to then make changes or adjustments or improvements or worsening, I guess for that matter, where you're at. And so it's a way to help you kind of gauge your own fitness and your composition. - Yeah, they have told us that a lot of people are reaching out to them after reading Peter Atea's book Outlive, which I don't have to cover on it, but it's a great book. And there's lots of great information in here about changing the way we think about practicing medicine. We'll probably do a book review of this at some point. In that, Dr. Atea talks about knowing what your body composition is. He recommends a DEXA scan. The testing that Body Metrics has is a second scan and it is preferential in my mind because it doesn't give you any radiation exposure. And you can do it more frequently because of that, so-- - And DEXA scans, I'm not mistaken, probably need an order. - Yes, yeah, that's gonna take a physician's order. - And obviously, you can go Amazon and get you a body composition scale. There's 4.6, 8 points. There's a lot of different points of contact for determining body composition. So it is something you can do at home. Do you go to a lot of extremes for convenience purposes? So it's certainly good information. - Yeah, and the one thing that is great about Body Metrics is that they keep your data and they can see where you're at and what you're trending, all those great things. So-- - Very helpful. Let's talk about muscle mass, fat mass, and visceral fat. - That's body composition, basically. So that's what makes up body composition. So you got the muscle mass, which is primarily skeletal muscle. There's other smooth muscle, obviously in a body tube, but this is measuring skeletal muscle mass. And then there's fat mass, which is everything outside. You can think of outside of the abdominal cavity. Hips, thighs, et cetera. Yeah, the areas where you see. And then there's the, what's called visceral fat, which is what you don't see. That's inside the abdominal cavity. And that's the fact that basically is around the organs, heart, the liver, et cetera. - That's the most dangerous. - That's the fact that has the most metabolic influence, essentially for maintaining health. - Yeah. - But muscle mass is such that we have this increase in muscle mass, which kind of is a more of a natural process, which occurs to around 30 years old or so. And then from 30 years old onward, there's a slow and steady decline. And when you reach in the 60s, it starts to decline a little bit faster. This is the reason why there's such an emphasis on muscle health to maintain that skeletal muscle mass going into age. Because it has a natural tendency to decline. But there's also, they've also shown that you can increase your muscle mass at any age. So it's something that is comparable. They did studies where they took individuals in their 80s as well as individuals in their 20s and put them on an exercise program and showed that they can have a substantial 78% increase in muscle improvement within just a short period of time. So it's certainly something that can be increased and built even at any age. So it's not that, okay, well, I'm too old to start to build muscle, that's not correct. - It's never too late. In fact, start today. - It's really something that's extremely imperative. And we're gonna continue to talk about that on multiple podcasts. But muscle is an organ that is overlooked. It's also one of the few organs that we can actually control. You know, we can't control the brain as much as you think you can, the heart, et cetera, but you can make huge strides and differences in the muscle. And muscle health is key to insulin resistance and glucose exposed, you know, getting rid of a glucose. So those types of things are very important for that. And then not only are we talking about the metabolic part of that, we're also talking about strength stability and maintaining an upright posture so that when you fall, you're less likely to injure yourself. So obviously when we get older, we lose our strength and the ones that fall going up the stairs or down the stairs or off a curve or trip over something, you're gonna fracture something and your mortality risks after a fracture when you're over, it goes up significantly. It's a huge leading cause of death for individuals that have fractures, so. - Yeah, let's see. We talked about all of that. But I think we should probably get into our results that'll help us to describe a little bit of what we are and what we're doing and where we all need to go for that matter. - Sure. Okay, so you get a great little printout of your results. You also get it electronically. It's got lots of information. I'm gonna talk to you about what all my information is here. So it gives you your weight. You've got your height that is already inputted in. They have their second scan also, record your height. So it gives you a fat mass percentage. - Right, fat mass percentage, skeletal mass also. - Yes, and then. - And visual fat. - Another piece that's really good. It's a segmental skeletal muscle mass and it takes your torso, your right arm, left arm, right leg, left leg and tells what the muscle mass is in each of those. - Right, which is kind of nice to see. Okay, if you've had an injury in the past, well, maybe your right hip or your right leg has less muscle mass. And if you're right handed or left handed, that will also have showed. It can be somewhat of an indicator, potentially the areas that you need to work on, you know, if you're in an exercise environment. And you wanna improve that. - Yes, so my body fat percentage, based on the group of my peers, I'm kind of right there in the normal barely. I did some other research and this is information from 2013, but from the American Academy of Sports Medicine. And it basically shows that for my age and my body fat percentage, I am in a very poor section. So this is definitely something that I want to work on. - Something less stuff is this change. And this does change, these analysis do change based upon currently what's happening in the United States. You know, which is everybody's getting a little heavier. We're putting on more weight. BMI's aren't exactly what they used to be either anymore. So that's over 70, over 70% of the United States being overweight or obese, it changes these numbers. - The biggest thing that I want to say as I'm thinking about this and knowing what my fat mass percentage is, I also know what my skeletal muscle mass is. And truthfully, I'm not really in this to lose weight. I'm in this to gain muscle. That is what is important to me. But knowing that as you gain muscle, that mass percentage is also gonna go down. - Right. - I mean, hormone optimization also is beneficial with better and more muscle mass. That is what fat mass and visceral mass for that matter too, visceral fat. - The other thing that a couple of the other metrics that you're gonna get in this test, it does look at your water like how hydrated you are. There's information around that and they can speak more to that when we talk to them separately. And also, this second scan will give you a resting metabolic rate and a total energy expenditure. So a resting energy expenditure and a total energy expenditure. So that's like basically calories per day, what you would look at. Mine, they have another way to test that is a little bit more precise. But you do get that information with this test. This is a pretty basic test that tastes like five, 10 minutes, it's really good. So, Mark, do you wanna talk about your... - Yeah, my stuff. Well, I'm pretty much normal for my weight. My fat mass percentage was very low. - Yeah. - And the very unusual low rate, (laughs) I would like to say elite, but I'm not an elite runner. So there's a difference there. Skeletal mass is above average also for me there. And then yeah, our visceral fats work quite low, which is really more of an indicator of your overall diet. You know, essentially is what that boils down. How healthy you are and how healthy you eat. That makes a huge difference. If you're running down to McDonald's or over to Dairy Queen or some of the fast food places, if you're eating some of that stuff, that's going to change that visceral fat. We talked a lot about how and when and what to eat. And that's certainly something that contributes to that visceral fat, which over time, and it takes decades for this to occur. That can change that visceral fat and let it trickle down eventually to create metabolic dysfunction for us and lead to a lot of other problems. So. - Okay. So next test, the resting metabolic rate test. So this is a test where you get to sit in a nice, comfy lounge chair, massage chair, and you basically breathe through a tube and you plug your nose and you do this. It lasts about 10 minutes. The test will let you know when it's done. So sometimes it can take a little bit longer for some people, but what that's doing you- - Totally it rests. - Yes, totally it rests in relaxation. And so what's being measured in your breath is- - Right. Basically all the products, all the byproducts, respiration there come along with what is going on physiologically within your system is essentially coming out your mouth. - Yes. So are you in burning carbs? - I think it's also in the car. You know, totally that's kind of how I look at it. It's kind of like the exhaust in the car. So you can kind of tell, is it too rich? Is it too lean? You know, was it burning oil, et cetera. So that's kind of how you can look at it. You know, predictors through the software of what your resting metabolic rate should be at. And then they'll give you ideas about well, what are, you know, there's things that we do full out as far as your activity is right. - You know, what you're doing for work and- - And that's what it says. - So this is a pretty great model. It tells you the resting and it adds in your work, your activity, and then it also gives you like, how many calories do you need to be consuming per day to maintain and where would you wanna be for weight loss? I am not always a huge fan of calorie counting. I think there's a lot of other things that we can do when we're talking about nutrition, but it's good to have an idea. And I do think that the resting metabolic rate test is more precise and yours was actually quite different from one test to another. - Right. And I mean, just so you're aware, obviously men, males, are gonna have higher resting metabolic rates than females do. That's just the way it is. Unfortunately, ladies, if you get their way into that deal, so men can sit here and burn more calories, literally, than women pants though. That makes a huge difference. Just so you know the difference. I mean, yours was what, 1,200, 1,300, I believe it was. Almost about 1,300. - For resting. - And mine was about 2,000. Resting metabolic rate. So that is literally setting here, doing nothing but breathing. That is what that measures. So anything activity-wise you do above that, well, we'll result in more calorie burn. - So then the last test that we're gonna talk about today is the VO2 max. And this is one that a lot of folks are talking about, recently. - Yeah, VO2 max is, I mean, obviously VO2 max for people that don't know is how physically fit your cardiopulmonary system is. It has to do with delivery of oxygen to the cells. So the better you're able to deliver more oxygen to your cells, the more fit you are. So in other words, the higher the number of VO2 max, the more fit you are. So your heart and your lungs are able to get that oxygen or it needs to be for cellular function. - And this is another thing similar to muscle that it will steadily decline as you age. So you need to make sure that while you can, you maximize where you are so that when the decline starts, you're starting from a higher set point. - Yeah, so it's almost one of those things. Where do you want your VO2 max to be when you're 80 or 90? Because if it's not where it needs to be for you to be able to function, go on those trips, put your luggage in your air compartments, go up the stairs, carry luggage, carry groceries, get up and down off the floor, just basic activities. If you don't know where you want your VO2 max to be, then you're gonna have to do more work to get it there. And you kind of have to look backwards. It's almost a backwards look situation where, okay, 80 or 90, I want my VO2 max to be around 30ish for me to be able to be self-sufficient and independent. And to be there, you're gonna have to start earlier, 10, 20, 30 years sooner at this VO2 max level because it's going to go down here and it's just the way it is. - This is the whole idea behind training for the centurion. - Right, yeah, it's quite important. So I think it's certainly something that actually can be improved at any age. You're gonna improve your VO2 max at any age, which is a good thing about it. But just have to know there's gonna be a study to call it. - Yeah, so in this test, you do get like your VO2 max, you get your zones, so where your heart rate is in each zone, you'll hear a lot about zone two and working out in zone two in order to, that's a component of improving your VO2 max is longer times in zone two. - Yeah, so there's different zones based upon your heart rate and what your heart rate determines what your heart rate is and where you're at in that zone. And it's pretty individualized for you. So it gives you what your maximum heart rate should be and what you are in the zone five, which is the all out turning and burning type thing. And you can't sustain that for a very long period of time. But zone two, zone two of what you mentioned is basically defined as am I able to carry a conversation on during an exercise? - It's like you're almost not comfortable, but you can still carry on a conversation. - Right, right. So it's just something that makes you think about that and your heart rate is the predictor of that to an extent. And of course, the better shape you're in, the lower your heart rate is gonna wind up being or you're gonna be able to carry on conversations the laser. There's other thresholds that go along with that too with lactate levels. Those are basically breakdown products from aerobic and anaerobic changes that occur. But anaerobic exercises is what causes that lactate to get higher. - Yeah, another thing that you get, if you are an athlete, you get a sheet that tells you where you were when you went from burning carbs to burning fat or vice versa. So that's a great thing for folks who are athletes training for marathons, half their bonds. - It tells you where your heart rate needs to be. And it tells you also, okay, what percentage in my refueling do I need to have in carbs, fat, and how much do I need? So it kind of lets you know that if you got a long endurance event, I'm gonna have to pack 600 calories of food or something along that line. It just depends on your levels. But that'll give you indications about where you need to be with your nutrition. - Yeah, so we're on, we have been for a couple of weeks. And when I say we, I mean, he's pretty, he's pretty all right. But I will tell you, my VO2 max is 35.9. And that puts me in a good category for my age. And this kind of goes along similar to how we talk about lab values. Like, do I want to be good for my age? Or would I want to be good for, you know, 30 to 40 year olds? - Right, do you want to be 50 or 60 good? Or do you want to be 30 year old good? So keeping in mind, you want to start high because you're going to wind up lower. So it's not easy to get that, to keep that up sometimes. - And your VO2 max? - Yeah, my VO2 max was 44.6. And let's say mine was in the excellent range. - Yes. - Yes, it better be because I need to be in better shape for the race system. But anyway, but that kind of gives you a little indication about kind of what VO2 maxes do. - So in all of this, what are some things that I am going to be doing to make some progress here? And right now I'm adding in strength training, regularly, more zone two, working out, and some hit here and there. The other piece from a nutrition standpoint that I'm looking to add in is more protein. So the idea is to get one gram per pound of ideal body weight. So that's a lot of protein. - And it's best to spread those out. Studies show that the first meal of the day needs to have between 30 and 50 grams of that protein. That's when your body needs that protein to perform muscle synthesis. - There's a lot of different types of protein to consume. But it's basically the more complete your protein, the more complete your amino acids that you intake to be able to create and produce muscle fibers. So the types of protein are variable. And it's a little harder for someone that's not a meat eater, but meat in general, whether it be beef, pork, chicken, fish, the more variety you can have, the better. - And out in there, I'll say elk that is some bison. - Right, bison. - All right, elk is really amazing from its nutritional standpoint, so it's kind of my favorite. - Lots of plant-based proteins as well, beans, tofu, all of the different tofu, soy products. - The ways that you can increase your VO2 max, there's several ways of increasing your zone two, and some studies say if we can just maintain at least 80% of our exercise activities in the zone two, you're going to improve your VO2 max. But for folks that are more of the elite trainers or marathon runners, Ironman type of situation, they really need to increase more of your hit and high-intensity interval trainings. You're gonna spend more time in high-intensity interval training than you will in zone two for those folks. That overall key to all the activities and all the exercise routines, no matter what you're doing, whether you're biking or whether you're running or whether you're walking, you know, resistance training is very important. Yes, endurance training is very important, but it's being consistent. Consistency wins the race. And you know, those are the people that are gonna time in, time out at the end of the year, gonna be the ones that are gonna have the better endurance and the better VO2 max. And it's a little bit easier to stay on the exercise bus if you're consistent. So nobody wants to get kicked off that. And it's also one of those things that, you know, for myself, when I try high-intensity interval training, I know it's good for me, but it's also such that you can also injure yourself. And I have pulled many hamstrings before not warming up properly or doing the hit. So I kind of had to be very careful with that. You know, it's all about stretch and strengthen. So to prevent injury. - Thank you for joining. And we're happy that you're here joining along in this journey. If you have questions, if you want to see how things go, don't forget to subscribe and follow and all those good things, you'll have a healthy day. - Bye now. (upbeat music) (upbeat music) - Thank you for tuning in to another episode of RevUp Health. We hope you're leaving with some valuable insights to supercharge your health journey. - Don't forget to follow or subscribe to RevUp Health wherever you listen to your podcasts. And if you enjoyed today's episode, please leave us a rating and review. - Have a topic you want us to explore, reach out to us on social media channels. We love hearing from our wellness community. - Until next time, keep thriving. And remember, your journey to health is a journey to a better you. - Stay well and we'll connect with you again soon. This is Tandy. - And this is Dr. Mark, signing off from RevUp Health. Take care. (upbeat music) - The information provided in this podcast is for educational purposes only and is not intended as medical advice. The content is designed to support, not replace the relationship that exists between a patient and their healthcare provider. Always consult with a qualified healthcare professional before making any changes to your healthcare regimen, including diet, exercise, or treatment plans. The views and opinions expressed in this podcast are those of the hosts and guests and do not necessarily reflect the official policy or position of revelation, health, and wellbeing.
Are you ready to take your fitness to the next level? In this episode of Rev Up Health, Dr. Mark and Tandi Hechler share their personal experiences with body composition and VO2 max testing, shedding light on how these metrics can unlock your athletic potential and optimize your health. Join them as they discuss: The Science of VO2 Max: Learn how this key indicator of cardiovascular fitness can be used to assess your overall health and inform your training strategies.Body Composition Breakth...
