The compounding benefits of Zone 2 exercise and its ability to improve metabolic health into old age

This clip is from episode 201 - Deep dive back into Zone 2 Training with Iñigo San-Millán, Ph.D. Iñigo is an internationally renowned applied physiologist and a previous guest on The Drive.

In this clip, they discuss:

- The incredible potential for one to get in shape during retirement
- How quickly you can see massive improvements with your VO2 max
- How VO2 max has a compounding effect on improving lifespan and healthspan
- And more

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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[rockroll]

I'm 63 and was a smoker for 35 years and have moderate COPD. I spent many years as a poly drug user as well. I got back in the gym 18 months ago and have worked up to lifting for an hour and doing 2 miles on the treadmill every other day and running for half of that distance. I haven't smoked for 10 years and I feel fantastic. I can't reverse the damage I have done to my lungs, but I can slow down the progression of COPD substantially. I will continue to be in the gym until my body will no longer allow it.

[John_in_Oakland]

Turned 73yo yesterday. Smoker until 40 but always exercised. Lots of bicycling and walking with light resistance exercises to present. Definitely feel younger than my age. Never been on any type of drugs to manage symptoms or disease. I’m all in with you guys!!🎉

[markmetternich]

INIGO giving away “maximum mitochondrial expression” was the most important moment of ANY of your podcasts!

[anthonyrondolino]

Excellent analogy likening accumulating wealth to building a vigorous physical body. On the other hand, it is actually much easier to “catch up” if you are starting late to improve your health, than it is to fix financial procrastination. Plus, unlike money, health & fitness gains of very significant importance are nearly guaranteed just by consistent application of relatively simple principles. Cut out sugar, tobacco, alcohol and processed foods, develop a routine of walking/running, include strength training, balance & flexibility into your week. Perhaps most importantly, cultivate an attitude of gratitude & positiveness to support your mental wellbeing as you work to improve yourself.

[phantomopera]

We're so blessed to have Iñigo back in Bilbao!

[shelkatz]

I play advanced pickleball 6-8 hours a week. I am 68. Been doing it 2.5 years. No more prediabetes.

[RoderickMacleod-psjw]

Pretty much how I focus my training. 80% zone 2 cardio and about 10-15 mins of HIIT 5 days per week. I also train with a decent strength and conditioning coach roughly 4 days per week. I’m not an athlete just wanting to maintain fitness and muscle mass as it get older.

[PBPkitty]

Im 68 and just finished a 400k on my bike in 22 hours. Yes, you can.

[MargoP]

So, where's the 'benefits of Zone 2' exercise in this video? That's why I watched the video.

[cmcil]

What about the cortisol spikes from doing long zone 2 training? Wouldn’t HIIT training be more ideal for less wear and tear on your joints..with emphasis more on weight training?

[ghostofverdansk]

The guy on the thumb nail looked like Jerry Sandusky.

[YODAJJ]

I fact checked your claims about Egypt oppressing your people and it’s all BS..Talk to Dr Magdi Yacoub he’ll tell you how Egypt chooses to honor the bright minds who give back, instead of on the country every chance they get..came here to tell you this and hopefully as you age you’ll get wiser