The “Dark Side” of Tracking & VO2 Max as Longevity Predictor: Testing, Training & Our Results (Fit For Science Episode 9)

About this episode

In this episode, Rob and Stephan explore the psychological risks of self-quantification, the science of aerobic capacity, and the physiological nuances of lactate thresholds.

📝Summary

Biological data scientists Rob and Stephan discuss the "dark side" of the quantified self, specifically focusing on orthosomnia, a condition where sleep tracking leads to increased anxiety and worsened sleep quality. They reflect on the importance of using technology as a tool for a specific purpose rather than making the tracking itself the goal. The conversation transitions into a deep dive on VO2 max, explaining its critical role as a longevity predictor and the varying results obtained from different exercise modalities like cycling and running. Finally, the hosts break down the science of lactate thresholds, explaining how the body's metabolic shift from aerobic to anaerobic states serves as a vital biomarker for training optimization.

⏳Chapters

00:00:00 Introduction: The dark side of tracking and VO2 max

00:00:55 Orthosomnia: When sleep tracking causes insomnia

00:05:09 The psychological impact of metrics and obsession

00:13:13 Tracking with purpose: Avoiding the identity trap

00:25:59 Oura Ring experiences: “Injuries” and data accuracy

00:30:50 Strength training and basal metabolic rate

00:36:47 VO2 Max: The ultimate longevity marker?

00:38:26 Hazard Ratios: Comparing fitness to smoking

00:44:39 The U-shaped curve of exercise volume

00:49:37 Gold Standard: VO2 max lab testing protocols

01:04:25 Training for capacity: The Norwegian 4x4 protocol

01:07:51 Lactate thresholds and metabolic switching

01:16:09 Wearable estimations: Garmin vs. Apple vs. Oura

01:21:47 VO2 Max Records: Oskar Svendsen (97.5) and Tadej Pogačar (96)

01:23:42 Teaser: Biological age and integrative biomarkers

📚Resources

Orthosomnia

The Molecular Precision Medicine Master’s Programme at Medical University of Vienna (where Rob and Stephan teach)

Quote for purposeful tracking: "I shall not waste my days in trying to prolong them" - Jack London

Natural language processing (NLP)

Semantic analysis

Development of a scale for measuring orthosomnia: the Bergen Orthosomnia Scale (BOS)

Sleep tracker use nears 50%, AASM survey finds

Prevalence of Orthosomnia in a General Population Sample 

Dark triad (Personality Traits)

Basal metabolic rate (BMR)

BMR Calculator 

Lean body mass was found to be the single predictor of BMR

Phelps supposedly consumed 8,000-10,000 kcal per training day before the Olympic Games

VO2 max

Hazard ratio

How does VO2 max correlate with longevity? - Peter Attia 

Physical activity types, variety, and mortality: results from two prospective cohort studies 

Peak oxygen uptake was strongly correlated to total heart volume

Rob's VO2 max results: 58 for cycling, 54 for running

Stephan's VO2 max results: 42 for cycling, 49 for running

VO2 max percentile calculator

VO2 Max Chart

Aerobic high-intensity intervals improve VO2max more than moderate training (Norwegian 4x4) 

How to Improve Your Cardio Capacity (VO2 Max)

Lactate threshold for aerobic to anaerobic switch at 2mmol/litre

Lactate shuttle hypothesis 

Maximum heart rate formula: 220 - age in years

Cooper test for VO2max estimation

Walking test for VO2max estimation

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven life>

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⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.