McKaizer Institute — Longevity & Wellness
Heart disease is largely preventable. The definitive guide to optimizing cardiovascular health for maximum lifespan — VO2 max, ApoB, plaque regression, and beyond.
5x
higher all-cause mortality risk in the lowest VO2 max quintile vs. the highest — JAMA study of 122,000 patients
Table of Contents
- Your Heart Is Your Longevity Engine — Here’s How to Upgrade It
- ApoB, LDL-P, and the Real Story of Cardiovascular Risk
- VO2 Max: The Single Best Longevity Biomarker
- Zone 2 Training: The Mitochondrial Upgrade Protocol
- Reversing Atherosclerosis: The Evidence on Plaque Regression
- The Cardiovascular Supplement Stack
- Tracking Your Cardiovascular Longevity
- The Future of Precision Cardiology
Your Heart Is Your Longevity Engine — Here’s How to Upgrade It
[Section ‘Your Heart Is Your Longevity Engine — Here’s How to Upgrade It’ could not be generated]
ApoB, LDL-P, and the Real Story of Cardiovascular Risk
[Section ‘ApoB, LDL-P, and the Real Story of Cardiovascular Risk’ could not be generated]
“Cardiorespiratory fitness is the most powerful predictor of longevity we have. Nothing else comes close — not cholesterol, not blood pressure, not genetics.”
VO2 Max: The Single Best Longevity Biomarker
[Section ‘VO2 Max: The Single Best Longevity Biomarker’ could not be generated]
Zone 2 Training: The Mitochondrial Upgrade Protocol
[Section ‘Zone 2 Training: The Mitochondrial Upgrade Protocol’ could not be generated]
Reversing Atherosclerosis: The Evidence on Plaque Regression
[Section ‘Reversing Atherosclerosis: The Evidence on Plaque Regression’ could not be generated]
The Cardiovascular Supplement Stack
[Section ‘The Cardiovascular Supplement Stack’ could not be generated]
Tracking Your Cardiovascular Longevity
[Section ‘Tracking Your Cardiovascular Longevity’ could not be generated]
The Future of Precision Cardiology
[Section ‘The Future of Precision Cardiology’ could not be generated]
Frequently Asked Questions
What is the most important cardiovascular biomarker for longevity?
VO2 max (maximal oxygen uptake) is the single strongest predictor of all-cause mortality. A 2018 JAMA study of 122,000 patients found the lowest VO2 max quintile had 5x the mortality risk of the highest. ApoB is the most important lipid marker — far superior to LDL-C for predicting cardiovascular events.
Can atherosclerosis be reversed?
Yes. The PREDIMED, ORNISH, and multiple statin trials demonstrate measurable plaque regression. The most effective approach combines: ApoB reduction below 60 mg/dL (via diet, statins, or PCSK9 inhibitors), elimination of smoking, blood pressure control, and aggressive inflammation reduction. Dr. Peter Attia’s approach targets ApoB below 30 mg/dL for maximum protection.
What is Zone 2 cardio and why is it important for longevity?
Zone 2 is low-intensity aerobic exercise at 60-70% of maximum heart rate, where you can maintain a conversation. It specifically trains mitochondrial efficiency, increases mitochondrial density, improves fat oxidation, and lowers resting inflammation. Peter Attia recommends 3-4 hours of Zone 2 weekly as the foundation of any longevity exercise program.
McKaizer Institute — Longevity & Wellness
Heart disease is largely preventable. The definitive guide to optimizing cardiovascular health for maximum lifespan — VO2 max, ApoB, plaque regression, and beyond.
5x
higher all-cause mortality risk in the lowest VO2 max quintile vs. the highest — JAMA study of 122,000 patients
Table of Contents
- Your Heart Is Your Longevity Engine — Here’s How to Upgrade It
- ApoB, LDL-P, and the Real Story of Cardiovascular Risk
- VO2 Max: The Single Best Longevity Biomarker
- Zone 2 Training: The Mitochondrial Upgrade Protocol
- Reversing Atherosclerosis: The Evidence on Plaque Regression
- The Cardiovascular Supplement Stack
- Tracking Your Cardiovascular Longevity
- The Future of Precision Cardiology
Your Heart Is Your Longevity Engine — Here’s How to Upgrade It
[Section ‘Your Heart Is Your Longevity Engine — Here’s How to Upgrade It’ could not be generated]
ApoB, LDL-P, and the Real Story of Cardiovascular Risk
[Section ‘ApoB, LDL-P, and the Real Story of Cardiovascular Risk’ could not be generated]
“Cardiorespiratory fitness is the most powerful predictor of longevity we have. Nothing else comes close — not cholesterol, not blood pressure, not genetics.”
VO2 Max: The Single Best Longevity Biomarker
[Section ‘VO2 Max: The Single Best Longevity Biomarker’ could not be generated]
Zone 2 Training: The Mitochondrial Upgrade Protocol
[Section ‘Zone 2 Training: The Mitochondrial Upgrade Protocol’ could not be generated]
Reversing Atherosclerosis: The Evidence on Plaque Regression
[Section ‘Reversing Atherosclerosis: The Evidence on Plaque Regression’ could not be generated]
The Cardiovascular Supplement Stack
[Section ‘The Cardiovascular Supplement Stack’ could not be generated]
Tracking Your Cardiovascular Longevity
[Section ‘Tracking Your Cardiovascular Longevity’ could not be generated]
The Future of Precision Cardiology
[Section ‘The Future of Precision Cardiology’ could not be generated]
Frequently Asked Questions
What is the most important cardiovascular biomarker for longevity?
VO2 max (maximal oxygen uptake) is the single strongest predictor of all-cause mortality. A 2018 JAMA study of 122,000 patients found the lowest VO2 max quintile had 5x the mortality risk of the highest. ApoB is the most important lipid marker — far superior to LDL-C for predicting cardiovascular events.
Can atherosclerosis be reversed?
Yes. The PREDIMED, ORNISH, and multiple statin trials demonstrate measurable plaque regression. The most effective approach combines: ApoB reduction below 60 mg/dL (via diet, statins, or PCSK9 inhibitors), elimination of smoking, blood pressure control, and aggressive inflammation reduction. Dr. Peter Attia’s approach targets ApoB below 30 mg/dL for maximum protection.
What is Zone 2 cardio and why is it important for longevity?
Zone 2 is low-intensity aerobic exercise at 60-70% of maximum heart rate, where you can maintain a conversation. It specifically trains mitochondrial efficiency, increases mitochondrial density, improves fat oxidation, and lowers resting inflammation. Peter Attia recommends 3-4 hours of Zone 2 weekly as the foundation of any longevity exercise program.
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