"VO2 Max, Does it Even Matter?"

The Neuro Experience – August 7, 2025
Host: Louisa Nicola (& Pursuit Network)
Topic: The essential role of VO₂ Max in athletic programming and brain health

Overview

This episode fiercely challenges prevailing norms in fitness coaching by emphasizing the vital importance of VO₂ Max testing—not just for athletic performance, but for brain health. Louisa Nicola delivers a passionate argument, rooted in recent NIH research, that coaches and trainers who ignore VO₂ Max are overlooking a scientifically proven predictor of cognitive preservation and longevity.

Key Discussion Points & Insights

1. Neglecting VO₂ Max: A Critical Oversight in Coaching

• Coaches often invest heavily in equipment, body composition analysis, and macro tracking but neglect VO₂ Max as a central metric.
• The latest research points to a direct connection between cardiovascular fitness (VO₂ Max) and brain health—far beyond traditional metrics.

Quote:

"Every Fitness Coach Ignoring VO2 Max testing is literally watching their clients brains deteriorate. The NIH just proved it."
— A (Louisa Nicola), [00:00]

2. Unveiling the NIH Study: VO₂ Max and Brain Structure

• NIH research involved 144 participants undergoing brain scans during a VO₂ Max test.
• Shocking finding: Individuals with low VO₂ Max had 50% less white matter than their fitter counterparts. White matter is crucial—it protects brain cells and underpins cognitive function.

Quote:

"People with low VO2 max, they had 50% less white matter. Now, white matter is literally what protects your brain cells from dying."
— A, [00:24]

3. Brain Fog, Forgetfulness, and Fitness: Not Just Aging

• Common neurocognitive complaints (brain fog, forgetfulness, chronic lateness) may not be mere aging or lack of motivation, but direct markers of declining brain tissue due to reduced cardiovascular fitness.
• The narrative is flipped: cognitive decline isn't just a function of age but correlated closely with physical fitness, as measured by VO₂ Max.

Quote:

"It's not motivation. It is a sign that their brain is literally deteriorating more than normal... It's not just age. It is literally a function of how fit you are."
— A, [00:38]

4. Peak Brain Health and VO₂ Max: The 41-Year-Old Benchmark

• The study demonstrates that higher VO₂ Max correlates with optimal brain health—significantly, at age 41.
• For those with low VO₂ Max, a 'peak' was never identified. Their cognitive capacity seemed to plateau — or decline — without improvement.

Quote:

"In the study, it clearly demonstrated that higher VO2 max is correlated with peak brain health at the age of 41. Low VO2 max: the study couldn't even find the peak of these individuals because it never happened."
— A, [01:20]

5. A Call to Action for Coaches

• Coaches who avoid or misunderstand VO₂ Max are not only failing their clients cognitively and physically, but also jeopardizing their business by fostering client struggle and stagnation.
• The message: adopt VO₂ Max testing, not as an afterthought, but as a foundational health metric.

Quote:

"If you still think this VO2 max testing is too advanced for your gym, or maybe you just don't understand the science behind [it], clients are going to constantly struggle. And if your clients constantly struggle, that means your business will never scale."
— A, [01:45]

Notable Quotes & Memorable Moments

• "[VO₂ Max] is literally what protects your brain cells from dying." — A, [00:24]
• "So while you're celebrating your client's PR, their frontal lobe is shrinking." — A, [01:11]

Timestamps of Important Segments

• 00:00: The critical role of VO₂ Max and a scathing critique of commonplace coaching oversights.
• 00:24: NIH brain scan study findings — correlation between VO₂ Max and essential brain white matter.
• 00:38: Behavioral symptoms (brain fog, forgetfulness) explained by declining brain tissue, not just motivation or age.
• 01:11: Risks of focusing solely on performance records (PRs) while ignoring cognitive health.
• 01:20: Peak brain health at age 41 for high VO₂ Max—no such peak for those with low scores.
• 01:45: Final call to coaches—adapt or risk client (and business) stagnation.

Episode Tone & Language

• Louisa’s delivery is direct, impassioned, and fiercely evidence-driven; she combines scientific rigor with a motivating, challenging tone to compel coaches to elevate their standards.
• The language balances technical details (NIH study, white matter, VO₂ Max) with relatable analogies drawn from everyday coaching.

Summary

In this compelling episode, Louisa Nicola pushes the boundaries of athletic coaching by making a powerful case for integrating VO₂ Max as the central metric in fitness and health programming. Drawing on recent NIH research, she demonstrates that VO₂ Max isn’t just about endurance or performance—it's the linchpin to preserving brain structure, staving off cognitive decline, and optimizing lifelong performance. The episode is a wake-up call for health professionals: evolve your practice, or risk being left behind—along with your clients’ best chances at healthy brains.