Engage in Zone 2 exercise, which is the highest intensity where you can still hold a conversation, or where lactate levels are between 1.5-2.0 millimoles. This stimulates slow-twitch muscle fibers to their fullest, maximizes fat oxidation, and significantly improves mitochondrial efficiency and lactate clearance.
For individuals with pre-type 2 or type 2 diabetes, aim for 1 to 1.5 hours of Zone 2 training, 3-5 days a week, to significantly improve metabolic flexibility and potentially reverse pre-diabetes.
Consistent Zone 2 training enhances the non-insulin dependent glucose uptake pathway in muscles, allowing cells to take up glucose without relying on insulin. This is particularly beneficial for insulin sensitivity and glucose regulation.
Recognize that food and exercise are the most potent tools for managing health and preventing disease, often surpassing the efficacy of pharmaceutical interventions.
When implementing diet or exercise programs, prioritize changes that you can realistically maintain for the rest of your life, as unsustainable extremes often lead to eventual abandonment.
To find your Zone 2, aim for an exercise intensity where you can still comfortably carry on a conversation, or if using a lactate meter, maintain blood lactate levels between 1.5 and 2.0 millimoles. This ensures you are maximizing fat oxidation and stimulating mitochondrial function.
When exercising for metabolic health and weight loss, focus on “mitochondrial conditioning” through Zone 2 training rather than simply burning calories. Training too hard can lead to burning less fat during exercise.
For individuals experiencing post-exercise hyperglycemia, especially those with diabetes, performing a cool-down period can help lower glucose levels and reduce the need for insulin correction.
For individuals with Type 2 diabetes or insulin resistance, exercising immediately after a meal can leverage muscle contraction to facilitate glucose uptake without requiring as much insulin.
Understand that a given power output (watts) does not always equate to the same physiological stress; monitor heart rate and lactate levels, as they are physiological parameters that reflect the body’s metabolic stress.
If your fasting resting respiratory quotient (RQ) or respiratory exchange ratio (RER) is consistently 0.9 or higher, it’s a significant red flag for mitochondrial dysfunction, indicating an over-reliance on glucose over fat for fuel at rest.
To maintain mitochondrial function and fat-burning capacity, incorporate Zone 2 training at least two days a week. Elite athletes in their off-season use this frequency for maintenance.
Consider integrating various fasting protocols (e.g., weekly, monthly, quarterly) into your routine as a tool to maintain metabolic balance and achieve health goals sustainably.
Individuals with Type 1 diabetes should work with clinicians to adjust insulin doses, often reducing them before exercise, to prevent hypoglycemia due to increased insulin sensitivity.
If you are metabolically healthy and taking metformin, consider experimenting with reducing or timing your dose away from Zone 2 exercise, as it may blunt the benefits of mitochondrial training and elevate lactate levels. Consult your doctor.
Focus on optimizing health and function in later years, not just extending lifespan, to ensure a high quality of life throughout longevity.
Be skeptical of product recommendations from individuals who are paid by the company, as this can compromise trust in their advocacy.
Only advocate for products or ideas you are genuinely passionate about and believe in, as this authenticity builds trust and enthusiasm.
Understand that statins can affect mitochondrial function and may increase the risk of developing diabetes, which is a long-term consideration when evaluating their use.
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Elite athletes should avoid acute carbohydrate restriction or ketogenic diets during competitive training and racing seasons, as the adaptation period is too long and can severely impair performance.
For individuals not aiming for elite athletic performance, carbohydrate restriction can be a powerful tool to improve metabolic health, even if initial exercise performance is temporarily reduced.
Track your glucose levels (e.g., with a continuous glucose monitor) during Zone 2 exercise, as a steady and consistent fall in glucose indicates effective non-insulin dependent glucose uptake and improved metabolic function.
For performance enhancement, aim to live at high altitude to increase oxygen-carrying capacity, but conduct high-intensity training at or near sea level to prevent deterioration of glycolytic capacity.