Intro

Is Zone 2 cardio really the key to longevity and fat loss—or have we been misled? In this solo episode, Louisa challenges the fitness status quo and reveals why low-intensity steady-state cardio might be wasting your time—especially if you're a woman.

Drawing on new 2025 research and her deep background in exercise physiology, Louisa explains how men and women respond differently to training, and why higher-intensity workouts may be far more effective for improving mitochondrial health, brain aging, VO2 max, and metabolic flexibility.

If you're a woman in your 30s, 40s, 50s, or 60s trying to optimize your longevity, brain function, and body composition—this is a must-listen. 

True optimization and longevity never come from comfort alone.

You'll learn:

• Why Zone 2 may not improve mitochondrial health like you think

• The real training zones that boost VO2 max, fat oxidation & brain function

• How perimenopausal and menopausal women must train differently

• The exact weekly routine to optimize longevity, body comp & cognition

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I’m Louisa Nicola — clinical neuroscientist — Alzheimer’s prevention specialist — founder of Neuro Athletics.

My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.

If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

Instagram: https://www.instagram.com/louisanicola_/

Twitter : https://twitter.com/louisanicola_

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Topics discussed:

00:00:00: Exercising in zone 2 is a waste of time

00:00:43: Research that shifted her views, especially for women

00:01:41: What Is Zone 2? – Definition and physiology explained

00:02:17: Zone 2 in Practice – How it's measured in real-world settings 

00:03:23: Comfort Zone Training – Why Zone 2 is easy but not effective 

00:04:16: Elite Athletes vs. The Rest of Us

00:05:10: Why intensity matters more

00:08:11: Time efficiency and real-life experience

00:09:23: Brain Health & Mitochondria – Higher intensity for cognition 

00:10:15: Why Zone 2 doesn’t have special signaling power 

00:12:25: Why higher zones burn fat better 

00:13:35: Zones 1 through 5 explained

00:14:00: Zone 5: The Death Zone

00:15:18: Menopause & Muscle Fibers 

00:16:55: Lactate Fuels the Brain

00:18:11: How to Train for Longevity – Resistance, intensity, and logic

00:23:59: VO2 Max  

00:26:40: Norwegian 4x4 and weekly training strategy 

00:30:00: Resistance Training 101 – 5x5 sets, compound lifts, and strength focus 

00:31:38: Zone 2 as Recovery – When and how to actually use it

00:33:07: Final Takeaway – Zone 2 isn’t bad, but it shouldn’t be your priority 

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