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Episode Overview

In this solo episode of The Own It Show, Justin Roethlingshoefer continues his 4-part series on cellular restoration—this week focusing on the critical role of oxygen in healing, performance, and longevity. Justin breaks down why oxygen isn’t just about breathing—it’s the fuel of life at the cellular level. From VO2 max to nasal breathing, he explains how to reclaim your energy, sharpen your mind, and add years to your healthspan by training smarter, not just harder.

If you’ve ever felt chronically tired, foggy, or like your workouts just aren’t working anymore, this episode will help you connect the dots—and take action.

Key Timestamps

00:00 Introduction: The Importance of Oxygen

00:16 Welcome to the On It Show

01:45 Understanding Cellular Health

04:00 The Role of Oxygen in Cellular Function

08:30 Measuring Oxygen Efficiency: VO2 Max

18:46 Practical Tips for Improving Oxygen Efficiency

27:12 Conclusion and Next Steps

Episode Highlights

● Oxygen = Energy: Learn why oxygen is the most overlooked yet essential factor in healing and energy production.
 ● The Power of VO2 Max: Discover how this single metric outperforms smoking and cholesterol as a predictor of longevity.
 ● You’re Not Just Tired—You’re Under-Oxygenated: Brain fog, poor sleep, and slow recovery might not be age or stress—it might be oxygen inefficiency.
 ● Train the System, Not Just the Muscles: Why many fit people still burn out—and how to change that by improving oxygen delivery.
 ● Practical Protocols: Justin shares a clear, actionable framework to improve VO2 max through breath work, zone 2 cardio, high-intensity intervals, and key nutrients.

Action Steps

● Test your VO2 max: Use the 12-minute run method to estimate your baseline.
 ● Start breath training: Practice nasal breathing and breath holds to improve CO2 tolerance.
 ● Train in Zone 2: Get 180 minutes/week of steady-state cardio at 60–70% of your max heart rate.
 ● Add VO2 Max Intervals: 30 minutes/week of short bursts at 90–100% of your max heart rate.
 ● Eat for Oxygen: Boost nitric oxide with beets, pomegranates, cordyceps, citrulline, and optimize iron + B vitamins for red blood cell health.
 ● Track HRV: Use Oura, WHOOP, or another device to monitor adaptation and cellular readiness.

“Are you just breathing, or are your cells fully alive?”
 Let this question guide your n

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