VO2 and Benchmark Body Metrics w/ Stephen Olsen, EP 218

Marcos and Seamus sit down with Stephen Olson of Benchmark Body Metrics to dig into VO2 max testing, metabolic carts, DEXA scans, blood work, and wearable accuracy. Stephen breaks down what VO2 testing can and cannot tell us, why protocols should be individualized, and what his sauna experiments revealed about metabolism. They also cover aerobic base training, zone two, and why the right data helps people drop their ego and train for their actual goals.

Timestamps:

• 00:00 — Meet Stephen Olson
• 01:00 — Stephen's wellness clinic
• 02:15 — Testing women accurately
• 04:35 — Metabolic carts explained
• 06:32 — Walking vs running
• 09:08 — VO2 testing equipment
• 10:04 — VO2 Master limitations
• 12:54 — Reliable VO2 protocols
• 13:55 — SkiErg rower bike
• 14:47 — Goal-driven testing
• 16:38 — Zone two intervals
• 18:33 — Stephen's wattage tests
• 20:21 — Sauna metabolism test
• 22:01 — Sauna experiment results
• 25:41 — Blood work markers
• 28:21 — Genetics and VO2
• 30:26 — VO2 isn't fitness
• 32:39 — Protocols distort results
• 36:00 — Adapting client protocols
• 37:48 — No universal protocol
• 40:36 — VO2 test length
• 42:34 — Assessments drive change
• 43:31 — Stephen's training journey
• 45:27 — Data helped Stephen
• 48:23 — Aerobic base building
• 51:10 — Individualized endurance training
• 53:36 — Body composition changes
• 57:54 — Concept2 calorie accuracy
• 59:13 — Wearable calorie accuracy
• 63:25 — Don't trust wearables
• 64:46 — Step count differences
• 70:30 — Stephen's biggest lessons
• 71:56 — Can't outrun diet
• 73:23 — Future experiment ideas
• 77:26 — Nutritional periodization fueling
• 78:08 — Closing thoughts follow

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About the Podcast:

The Macro Perspective is hosted by Marcos Rivera and Seamus Sullivan, and was born from a simple but powerful mission: to help people take ownership of their health and lives. As performance health coaches, they've spent their careers empowering clients to think critically, stay curious, and make informed choices—not just in fitness, but in all aspects of life. This podcast is an extension of that mission, bringing insightful conversations that challenge, educate, and inspire.