People with a higher VO2 max have a better performing brain.

Fitter individuals may need lower grey matter blood flow to meet metabolic oxygen demand and have thicker cortex.

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Today At A Glance:

A higher VO2 max promotes better brain health and cognitive function. Improved oxygen delivery to the brain supports efficient neural processes - “Our findings support that (1) fitter individuals may need lower grey matter blood flow to meet metabolic oxygen demand, and (2) have thicker cortex”.

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Neuro Athletes,

Breathing is not just a simple physiological function; it has a direct impact on our cognitive health. Recent studies have shown that VO2 max, a measurement of aerobic fitness, can be an effective proxy to measure brain health. Today, we will explore the connection between breathing and brain health, with particular emphasis on how improving your VO2 max can lead to better cognitive function.

The best part?

You can improve the oxygen delivery to your brain with exercise and you can increase your VO2 max without any fancy equipment, no matter what age you are.

What is VO2 Max?

VO2 max, or maximal oxygen uptake, is the highest rate at which an individual's body can consume oxygen during intense exercise. It is considered the gold standard for measuring aerobic fitness and endurance capacity. A higher VO2 max indicates better cardiovascular fitness and overall health.

You have probably seen an image like this before:

To conduct a VO2 max test, participants usually perform an incremental exercise test on a treadmill or stationary bike. The intensity is gradually increased until exhaustion or a predetermined maximum heart rate is reached. During the test, participants wear a mask connected to a metabolic cart to measure their oxygen consumption and carbon dioxide production.

The VO2 max is determined as the highest rate of oxygen consumption achieved during the test, reflecting the individual's aerobic fitness level.

The Science Behind the Connection

The relationship between VO2 max and cognitive function has been researched extensively. A study published in Nature (2021) found that higher aerobic fitness levels, as measured by VO2 max, were positively correlated with better cognitive performance, particularly in executive function and processing speed domains. This was consistent with the findings of a study published in Physiology & Behavior (2017), which also discovered a positive correlation between VO2 max and cognitive performance.

VO2 max is a reliable measurement for longevity and brain health because it reflects an individual's aerobic fitness and overall cardiovascular efficiency. A higher VO2 max indicates better oxygen delivery to vital organs, including the brain, promoting neural efficiency and reducing the risk of cognitive decline.

Furthermore, higher aerobic fitness levels are associated with a reduced risk of chronic diseases and mortality, contributing to overall longevity.

Oxygen and Brain Function

The link between VO2 max and brain health can be explained by the crucial role oxygen plays in maintaining optimal brain function. The brain requires a continuous supply of oxygen to produce energy and maintain its complex processes. A higher VO2 max allows for better oxygen delivery to the brain, promoting neural efficiency and reducing the risk of cognitive decline.

How to Improve Your VO2 Max

Improving your VO2 max doesn't have to be complicated. Incorporating regular aerobic exercise into your routine can boost your cardiovascular fitness and, in turn, your brain health. Some effective ways to increase your VO2 max include:

1. Interval training: Alternating between high-intensity and low-intensity exercise can help improve your aerobic capacity more efficiently than steady-state workouts.

2. Cross-training: Engaging in various types of aerobic activities, such as swimming, cycling, and running, can help improve overall fitness and prevent overuse injuries.

3. Consistency: Maintaining a regular exercise routine is essential for gradually increasing your VO2 max and reaping the cognitive benefits.

I think you will enjoy the following clip just as much as I did. Peter Attia speaks about the relationship between VO2 max and longevity.

The Bigger Picture

It is important to remember that while VO2 max can be a useful proxy for brain health, it is not the only factor that influences cognitive function. A well-rounded approach to maintaining brain health should also include a healthy diet, mental stimulation, and social engagement.

My take?

The connection between breathing and brain health is well-established, with VO2 max serving as a reliable proxy for cognitive function. By incorporating regular aerobic exercise and adopting a holistic approach to brain health, you can breathe your way to better cognitive performance and overall well-being.

Until next time,

Louisa x