Zone 2 Cardio Training

A high-intensity interval training (HIIT) routine designed to improve cardiovascular health and metabolic function, complementing the resistance training program.

• Improved cardiovascular fitness
• Enhanced metabolic health and insulin sensitivity
• Increased fat burning and improved body composition
• Time-efficient workout for busy schedules
• Potential anti-aging effects through improved cellular health

Recommendation: Perform this HIIT routine 2-3 times per week, ideally on non-resistance training days or separated by at least 6 hours from your strength workouts. Listen to your body and adjust the intensity as needed to prevent overtraining.

In this episode, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of "Forever Strong".

• The growing epidemic of sarcopenia (loss of muscle mass and strength)
• Impact of GLP-1 medications on muscle loss
• Importance of muscle health for overall longevity
• Introduction to the concept of "muscle span"
• Role of skeletal muscle as a metabolically active organ
• Best practices for building and maintaining muscle throughout life
• Public misconceptions about prioritizing current needs over future health
• Importance of preventative measures like strength training
• Complexities of protein consumption and daily protein goals
• Nutritional needs for healthy aging
• Misconceptions regarding hormone replacement therapy
• Importance of muscle-centric medicine

• Name: Dr. Gabrielle Lyon
• Company: Dr. Gabrielle Lyon
• Noteworthy: Physician and New York Times bestselling author specializing in muscle-centric medicine and longevity
• Find her on: LinkedIn, Instagram

• [00:01:09] Meet Dr. Gabrielle Lyon
• [00:06:09] The Importance of Muscle Health
• [00:09:37] Writing and Impact of 'Forever Strong'
• [00:14:45] The Role of Skeletal Muscle
• [00:21:54] Building and Maintaining Muscle
• [00:26:40] The New Epidemic: Muscle Loss
• [00:30:22] Optimizing Health with InsideTracker
• [00:39:41] The Importance of Healthy Skeletal Muscle
• [00:43:03] The Reality of Aging and Taking Action
• [00:45:43] Hormone Replacement Therapy: A Controversial Topic
• [00:53:52] Understanding Dietary Protein
• [01:00:23] Protein Consumption and Distribution
• [01:03:33] The Role of Animal-Based Products in Human Health
• [01:15:55] Supplements for Muscle Building and Health
• [01:17:51] Top Tips for Health Span and Longevity

As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

A workout designed to improve cardiovascular fitness, boost metabolism, and enhance overall athletic performance.

• Increased anaerobic capacity
• Improved fat burning
• Enhanced muscle power and explosiveness
• Stimulation of growth hormone production

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Today's featured guest is Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

• How bones & muscles communicate
• Assessing bone & muscle health
• Measuring joint health
• Assessing VO2 max
• Lifestyle activities that harm bone & joint health
• Impact of surfaces on bone health
• Strength training for women as they age
• Why weight machines aren't preferred
• Splitting up workouts effectively
• Cardio for aging women
• The power of exercise "snacks"
• Estrogen as the "elixir of longevity"
• Nutrition philosophy
• Mindset's role in extending healthspan
• Surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

We want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

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• Committed to the whole you
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Check us out here

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Dr. Vonda Wright, a double-board-certified orthopedic surgeon, recommends a resistance training routine focused on compound movements with heavy weights and low reps for optimal muscle protein synthesis and bone health.

• Increased muscle strength and mass
• Improved bone density
• Enhanced neuromuscular pathways
• Stimulation of satellite cell replication

1. How bones and muscles communicate
2. Assessing bone and muscle health
3. Measuring joint health
4. Assessing VO2 max
5. Lifestyle activities that harm bone & joint health
6. Impact of surfaces on bone health
7. Strength training for women as they age
8. Why weight machines are not preferred
9. Recommended workout split
10. Cardio for aging women
11. The power of exercise "snacks"
12. Estrogen as the "elixir of longevity"
13. Nutrition philosophy
14. Mindset's role in extending healthspan
15. Surgery vs. lifestyle methods

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier." - Dr. Vonda Wright

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• Watch more videos on muscle building and longevity

mindbodygreen offers a 360-degree approach to wellness, integrating mental, physical, spiritual, emotional, and environmental aspects of well-being.

• Science & Research
• Committed to the whole you
• Quality Sourced

• Website
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For feedback or questions, contact us at: podcast@mindbodygreen.com

This routine combines Zone 2 training for aerobic base building with VO2 Max intervals for peak cardiovascular fitness, following Peter Attia's precise protocol. The session adheres to the 80/20 principle, dedicating most of the time to Zone 2 work with a shorter, intense VO2 Max component.

• Improved overall cardiovascular fitness
• Enhanced endurance and stamina
• Increased VO2 Max (maximal oxygen uptake)
• Better fat burning efficiency
• Improved recovery between high-intensity efforts

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode: 261 ‒ Training for The Centenarian Decathlon
• Become a member to receive exclusive content

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics from physical to cognitive and emotional health. With over 60 million episodes downloaded, it features discussions on exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to patients, aiming to lengthen lifespan and improve healthspan.

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• Instagram

• Apple Podcast
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Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should not disregard or delay obtaining medical advice for any condition. For a full list of registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

A nutrition routine focused on consuming anti-inflammatory foods to support overall health and longevity.

• Reduced chronic inflammation
• Improved gut health
• Enhanced nutrient absorption
• Support for muscle and bone health

Subscribe to the long game to get the best well-being information—no noise.

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

mindbodygreen. One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Visit our website

• Instagram
• Facebook
• Twitter
• Pinterest

We hope you enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

A routine focused on maintaining and improving joint health and overall mobility. Benefits include:

• Reduced joint stiffness and pain
• Improved range of motion
• Enhanced overall mobility and functionality
• Decreased risk of injury

Subscribe to the long game to get the best well-being information—no noise.

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

mindbodygreen. One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Visit us at: https://www.mindbodygreen.com/

• Instagram: @mindbodygreen
• Facebook: @mindbodygreen
• Twitter: @mindbodygreen
• Pinterest: @mindbodygreen

We hope you enjoy this episode! Let us know what we can do to help at: podcast@mindbodygreen.com.

This routine, as prescribed by Peter Attia, focuses on building aerobic capacity and improving overall stability and movement quality.

• Improved cardiovascular endurance
• Enhanced fat burning capacity
• Increased mitochondrial efficiency
• Better overall body stability and balance

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode: 261 ‒ Training for The Centenarian Decathlon
• Become a member to receive exclusive content

This clip is from episode #261 of The Drive - "Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength"

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to lengthen patients' lifespans and improve their healthspans.

• Website
• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should seek professional medical advice for any medical conditions. For full disclosures and terms of use, visit Peter Attia's website.

A routine focused on cultivating positive mindsets and attitudes towards aging and health offers several benefits:

• Improved mental well-being
• Enhanced motivation for healthy behaviors
• Increased resilience
• Greater appreciation for life experiences

Subscribe to the long game to get the best well-being information—no noise.

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

mindbodygreen offers a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together. We believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Visit our website: mindbodygreen.com

• Instagram: @mindbodygreen
• Facebook: @mindbodygreen
• Twitter: @mindbodygreen
• Pinterest: @mindbodygreen

We want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

This routine focuses on supporting hormone health for women, particularly those in perimenopause or menopause.

• Improved bone density
• Enhanced cardiovascular health
• Better cognitive function
• Reduced risk of urinary tract infections

Subscribe to the long game to get the best well-being information—no noise.

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

We hope you enjoy this episode! Let us know what we can do to help at: podcast@mindbodygreen.com.

mindbodygreen. One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Check us out here

• Instagram
• Facebook
• Twitter
• Pinterest

Zone 2 (low-intensity aerobic) training is scheduled for 4 x per week. It is designed to stack an activity like podcast listening to get longevity and learning benefits in the same session.