Zone 2 Cardio
Episodes covering zone 2 cardio — protocols, research, and expert discussions.
Episodes
Dr. Andy Galpin explains the science of cardiovascular fitness and practical protocols for strengthening heart health and endurance.
Dr. Andy Galpin explains how to improve VO2 max and build endurance. Covers the physiology of aerobic capacity and training methods to enhance it.
One minute of vigorous exercise equals 4-10 minutes of moderate activity for health outcomes. Just 3-9 daily minutes of hard effort cuts cardiovascular mortality by 40-50%. High...
Dr. Andy Galpin covers evidence-based strategies for improving heart health, training VO2 max, and optimizing sleep. Heart disease is the leading cause of death - Andy shares wh...
Build your weekly fitness around 150-200 minutes of zone 2 cardio (conversational pace, nasal breathing) plus strength training. Alternate emphasis every 10-12 weeks. Long zone ...
Three weeks of bed rest causes worse cardiovascular decline than 30 years of aging. The flip side: exercising 4-5 days per week preserves youthful heart structure, and the Norwe...
Each unit increase in VO2 max adds roughly 45 days to life expectancy. The Norwegian 4x4 protocol (four 4-minute intervals at 95% max heart rate) is one of the most effective wa...
Andrew Huberman breaks down the science of endurance into four distinct categories: muscular endurance, long-duration endurance, high-intensity anaerobic conditioning, and high-...
Dr. Andy Galpin dispels common myths about lactate (or "lactic acid"), explaining why it is not the waste product responsible for muscle soreness and exercise fatigue as commonl...
Dr. Herman Pontzer discusses his groundbreaking research on how humans really burn calories. Challenges conventional thinking about exercise and metabolism with evolutionary insights.