Minimum Effective Dose: Start with Zone 2

Dr. Sara advises starting with 150 minutes/week of zone 2 (60–70% max HR) to build mitochondrial base.

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A lot of women are tired, busy, and trying to stay healthy. But what if you didn’t need to do everything perfectly to feel good? In this episode, we talk about the key parts of health that matter most. You’ll learn how much sleep your body actually needs, what kind of movement helps you stay strong, how to eat for steady energy, and why your relationships can change your health.

We also talk about real numbers and real habits that work. All you have to do is to learn what truly helps your body stay balanced, strong, and full of energy.

See Kayla's full protocol here: https://www.protocol.kaylabarnes.comTech items mentioned: Pulsetto: https://pulsetto.sjv.io/raOKYy (use code Kayla10 to save!)

Chapters

00:00:44: Introduction of health pillars and minimum effective dosage.

00:01:44: Benefits of sleep and women's unique sleep needs.

00:05:34: Kayla's personal sleep routine and wind-down practices.

00:08:17: Optimal sleep duration and key sleep hygiene tips.

00:13:30: Analysis of sleep metrics like deep and REM sleep.

00:22:14: Hormonal benefits of sleep, specifically cortisol and melatonin.

00:24:22: Introduction to exercise and Kayla's detailed protocol.

00:30:26: Minimum effective dose for exercise, focusing on Zone 2.

00:34:00: Importance of strength training and general fitness goals.

00:38:07: Understanding body composition, fat mass, and bone density.

00:47:37: Nutrition personalization and metabolic health goals.