Zone 2 Training Explained: The Single Best Workout for Your Mitochondria | Dr. Inigo San Millan
Sarah Macklin interviews Dr. Inigo San Millan on why mitochondrial function represents the next frontier beyond VO2 max for understanding health...
Zone 2 Podcasts
Zone 2 training builds the metabolic foundation for health and performance. These episodes with Inigo San-Millan cover the science of fat oxidation, mitochondrial function, and practical zone 2 protocols.
19 episodes
All Episodes
Zone 2 Training and Cancer Metabolism: The Science Behind Peak Metabolic Health | Dr Inigo San Millan
Dr. Inigo San Millan discusses his research connecting zone 2 training, mitochondrial function, and cancer metabolism. He explains how skeletal...
Zone 2 takeaways and an evidence-based 3 day cardio program for longevity | Drew Harrisberg, BSc
Simon Hill and exercise physiologist Drew Harrisberg unpack practical takeaways from Hill's previous deep-dive with Dr. Inigo San Millan on zone 2...
3449: Heart Rate Exercise Zones Simplified for All Ages (WW)
Dr. Stephen Cabral simplifies heart rate training zones for the general population, cutting through the complexity of different zone systems and...
Why Zone 2 Training is the Cardio Sweet Spot
Compounding pharmacist Kris Gravant breaks down zone 2 cardio training for the general population, explaining why it has become the most discussed...
[EN] Inigo San Millan on Mitochondria, Lactate as a Fuel & Zone 2 Training || Episode #198
Sean from Upside Strength interviews Dr. Inigo San Millan, professor at the University of Colorado and performance director for Team UAE (coach of...
Science of zone 2 cardiovascular exercise | Inigo San Millan, PhD
Simon Hill sits down with Dr. Inigo San Millan, an assistant professor at the University of Colorado and one of the world's foremost experts on...
2582: Find Your Proper Metabolic & Longevity Zone for Cardio (TT)
Dr. Stephen Cabral makes the case for adding cardiovascular training alongside weight training for longevity, acknowledging his own bias toward...
Get Fit, Not Fried — The Benefits of Zone 2 Cardio
Brett McKay interviews hybrid athlete and coach Alex Viada on why most people skip zone 2 cardio entirely, jumping straight from rest to zone 3...
#219 - Dr Phil Maffetone | Why Low Heart Rate Training Improves Your Running Performance
Dr. Phil Maffetone, creator of the MAF Method, explains why building an aerobic base through low heart rate training transfers to faster race...
#108 The Best Type of Exercise for Longevity
One minute of vigorous exercise equals 4-10 minutes of moderate activity for health outcomes. Just 3-9 daily minutes of hard effort cuts...
Essentials: Increase Strength & Endurance with Cooling Protocols | Dr. Craig Heller
Cooling your palms between sets can double or triple your workout volume - but ice on the neck does almost nothing for core temperature. The...
How & Why to Strengthen Your Heart & Cardiovascular Fitness
In the inaugural episode of Perform, Dr. Andy Galpin delivers a comprehensive guide to understanding and improving cardiovascular fitness. He...
Lactate: The Key to Metabolic Health, Mitochondria, and Longevity | Dr Iñigo San Millán
In this follow-up conversation, Simon Hill and Dr. Inigo San Millan take a deep dive into lactate -- debunking the long-held myth that it is a...
Fitness Toolkit: Protocol & Tools to Optimize Physical Health
Build your weekly fitness around 150-200 minutes of zone 2 cardio (conversational pace, nasal breathing) plus strength training. Alternate...
#098 How to Train According to the Experts
Two years of consistent exercise can reverse roughly 20 years of cardiovascular aging in sedentary middle-aged adults. Muscle mass drops 8% per...
#084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick
Each VO2 max unit adds roughly 45 days to your life expectancy, and two years of vigorous training can reverse 20 years of cardiac aging. The...
#089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024
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)...
#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.
Lighter weights can build as much muscle as heavy ones if you train close to failure. Get evidence-based protocols for maximizing hypertrophy in...