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<div><span> In this "Ask Me Anything" (AMA) episode, Peter and Bob take a deep dive into zone 2 training. They begin with a detailed definition of zone 2 and continue by discussing the importance of adding it to your exercise regimen. They talk about how to program zone 2 training, including intensity, frequency, and duration, and metrics for tracking improvement. Additionally, they provide a detailed overview of all things related to magnesium supplementation. The two conclude with insights about how to effectively engage with your doctor in the pursuit of getting your questions answered and considerations for finding a physician that's right for you.</span></div> <div> <p>If you're not a subscriber and listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your <a href="https://peterattiamd.com/members/private-podcast-feed/" rel="noopener noreferrer" target="_blank">private RSS feed</a> or on our website at the <a href="http://peterattiamd.com/ama19" rel="noopener noreferrer" target="_blank">AMA #19 show notes page</a>. If you are not a subscriber, you can learn more about the subscriber benefits <a href="https://peterattiamd.com/subscribe/" rel="noopener noreferrer" target="_blank">here</a>.</p> <p>We discuss:</p> <ul type="disc"> <li>Defining zone 2 exercise (3:30);</li> <li>The most effective ways to engage in zone 2 exercise (14:00);</li> <li>The process of training a deconditioned individual with zone 2: Dosage, frequency, and metrics to watch (19:45);</li> <li>Training for health vs. performance, and the importance dedicating training time solely to zone 2 (25:00);</li> <li>Why Peter does his zone 2 training in a fasted state (31:30);</li> <li>Improving mitochondrial density and function with zone 2 training (34:00);</li> <li>Metrics to monitor improving fitness levels from zone 2 training (36:30);</li> <li>Advice for choosing a bicycle for zone 2 exercise at home (42:30);</li> <li>Comparing the various equipment options for aerobic training: Rowing machine, treadmill, stairmaster, and more [48:15];</li> <li>Back pain and exercise, and Peter's stability issues as a consequence of previous surgeries (51:45);</li> <li>A deep dive into magnesium supplementation, and Peter's personal protocol (55:30);</li> <li>Advice for engaging with and questioning your doctor (1:03:15); and</li> <li>More.</li> </ul> <p>Learn more: <a href="https://peterattiamd.com/">https://peterattiamd.com/</a><br /> <br /> Show notes page for this episode: <a href="https://peterattiamd.com/ama19" rel="noopener noreferrer" target="_blank">https://peterattiamd.com/ama19</a><br /> <br /> Subscribe to receive exclusive subscriber-only content: <a href="https://peterattiamd.com/subscribe/">https://peterattiamd.com/subscribe/</a><br /> <br /> Sign up to receive Peter's email newsletter: <a href="https://peterattiamd.com/newsletter/">https://peterattiamd.com/newsletter/</a><br /> <br /> Connect with Peter on <a href="http://Facebook.com/PeterAttiaMD"><u>Faceboo</u></a><u>k</u> | <a href="http://Twitter.com/PeterAttiaMD"><u>Twitter</u></a> | <a href="http://Instagram.com/PeterAttiaMD"><u>Instagram</u></a>.</p> </div>
Actionable Insights
1. Adopt a Four-Pillar Exercise Framework
Structure your exercise program around four key components: stability, strength, aerobic efficiency (like Zone 2 training), and anaerobic performance, as relying on fewer pillars is insufficient for comprehensive fitness.
2. Understand Zone 2 Training Goal
Define your Zone 2 as the highest metabolic output you can sustain while keeping your lactate level between 1.7 and 2 millimoles, which is a highly sustainable level of lactate production.
3. Assess Mitochondrial Health via Zone 2
Utilize Zone 2 training as a practical metric to estimate and improve your mitochondrial health and metabolic flexibility, as fitter individuals can perform more work with less lactate.
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