Health & Fitness - Grip strength is a proxy for overall strength and is associated with reduced dementia risk and mortality [1] - Acquired strength, achieved through work and exercise, protects brain health [2] - Exercise, including improving cardiorespiratory fitness, grip strength, and muscle strength, is crucial for maintaining health [3] Strength Assessment - For individuals 40+, the recommended hanging time is 1 minute 30 seconds for women and 2 minutes for men [2] - The farmer's carry assessment involves women carrying 75% of their body weight while walking for 1 minute [2][3]

Health & Longevity - VO2 max is more strongly correlated with lifespan than other metrics [1] - Muscle mass, strength, and cardiorespiratory fitness have a higher correlation with all-cause mortality than blood pressure, cholesterol, or smoking [1] - VO2 max measures how much oxygen the body and muscles use to create energy, correlating with longevity [2] VO2 Max Assessment - Individuals can estimate VO2 max using the Cooper test: run for 12 minutes, measure the distance, and use a calculator [3] - Wearable devices can estimate VO2 max, though the number may vary slightly from treadmill tests [3][4] VO2 Max Improvement - Regular running, jogging, or cycling is beneficial, but intense exercise at least once a week is crucial for improving VO2 max [5] - Aim for an "elite" VO2 max category, which is typical for someone two decades younger [4]

This is where his patients go through two days of physical evaluation and where we found after just a few hours how intense the 52year-old doctor and his methods are. >> Just show me what you got. Just show me what you got.>> I think this is the neglected part of medical testing is how fit are you. How strong are you. >> All right.>> How well do you move. >> And up overhead. >> And in many ways, these tests are even more predictive of how long you're going to live than what I might get out of your blood wor ...