Structure your exercise routine so that approximately 80% of your training is at low intensity (green zone) and 20% is at high intensity, as this approach leads to better performance, metabolic health, and overall well-being by managing stress.
During low-intensity “green zone” exercise, aim for a stable heart rate, the ability to converse in full sentences (the “talk test”), and a feeling of being ready to eat immediately afterward, indicating you haven’t triggered a significant stress response.
If you are already experiencing high stress from work or home life, avoid performing all your exercise sessions at super high intensity, as this can lead to sickness, injury, and difficulty with weight loss due to chronic unmanaged stress.
Discard the belief that exercise must always be painful to be effective, as this assumption is not valid and can lead to unsustainable lifestyles and injury.
Aim to integrate exercise, healthy eating, and sleep into a sustainable lifestyle that can be maintained long-term, rather than pursuing short-term, high-intensity efforts that lead to burnout.
When engaging in high-stress workouts, ensure they are part of a deliberate plan that includes subsequent easy days for recovery, allowing you to manage systemic stress while still achieving adaptive signals.
Be disciplined in adhering to your planned intensity levels, such as walking up a hill on a designated “green zone” day even if you’re capable of running, to ensure you’re training effectively for your goals.
Actively and artificially reintroduce physical movement into your daily life, as modern jobs have largely removed the natural “green zone” activity our bodies are genetically built for and need.
For those out of shape, focus on simply getting out and moving three to four days a week, as consistent, sustainable activity will tap into unexploited capacity and yield positive results.
If you’re a “weekend warrior” doing 2-3 hard sessions a week and feeling tired or not improving, commit to a six-week experiment where you reduce hard sessions to one, dedicating the others to low-intensity “green zone” training to assess improvements in sleep, energy, and performance.
Don’t feel restricted by a seven-day training cycle; consider experimenting with alternative cycles, such as a 10-day cycle or basing intensity on a “one in every five sessions” model, to find what allows for better flow and personal records.
Consider incorporating AG1 into your daily routine to support digestion and enrich your gut microbiome with beneficial bacteria and plant-based compounds.