Introduction

Speaker 2
So if we're talking healthspan and we're really trying to think about how do I optimize for my cardiometabolic health, how do you think about resistance training, zone five, zone two? What's like your kind of perfect stack for yourself or kind of how you'd think about prevention or just optimizing for healthspan?
Speaker 1
Yeah. It's funny. What popped into my head right now was I saw an interview with an 80-year guy who had been married for 65 years. And the question was, well, what's the secret to being married for this son? What's the key? And he said, well, it's not one key. It's multiple keys over the years to open different doors because you're not the same person at 20 that you are at 30 and to have the willingness to go through those doors together and understand. And I think it's the same way. I think it's the same way when we look at metabolic health and we look at healthspan, because like if you asked me that 10 or 15 years ago, I would give you a very different answer than I would give you today. But again, I think that that mindset of how you do anything is how you do everything. And that if you set yourself up for lifestyle choices early in your 20s that will then prepare you properly in your 50s and 60s, whether even though the intensity may be different earlier, which is normal and it should be and what have you. I think that's kind of the key. Now, if we're looking at the indicators, obviously, VO2 max and cardiovascular health is the most powerful when we look at the actual data. And so I think that to remove cardio training from your regimen is just foolish. Right. And we see that
Speaker 2
in the data. Like people who are not working their heart, I mean, their cardiovascular profiles are not good. And so lifting is so important. It gets you partially the way there, but it's not working your heart in a way that is really protective against all the things that you're talking about. And
Speaker 1
again, I think it goes back to none of these things happen in a vacuum, right? And it takes multiple spokes in the wheel to turn this machine properly. Muscle mass is critical. I mean, you know, I love Gabrielle Lyons. You know, she is wonderful. And, you know, the muscle is the organ of longevity. That's just pitch perfect, you know and I think she's right and I think that if I look at my own evolution through this when I was doing really hardcore endurance type events I was doing zero strength training back then zero a lot of it was because of a time management but it was also like I don't need to do that you know I'm swimming, I'm running, I'm riding, I'm doing all these things. I don't need to do that. That's total misconception. Again, you need both. And I think that both of those pieces are really, really crucial. And then I think, again, the other unforgotten is, you know, this mindfulness and recovery piece. I mean, let's look at heat therapy. The cardiovascular benefits of sauna are so powerful and it's not that much time in the sauna. It's really not. It's like 60 minutes a week. Right. That 12 to 19 minute sweet spot. It's not that long, but it's not that so good. It feels so good. I really, when, when I don't do it, I really, really miss that. And I know it's good for me. And so I really, I really enjoy it. And then, you know, the other things like meditation and breath and oral health and what have you kind of over here, and I'm putting them over here as well. But I think that all of these things really need to be the three legs of a stool, not on a line. I
Speaker 2
think oftentimes we try to simplify things, right? We try to give people things to focus on. And I do think there's a taxonomy. And I think resistance training is probably at the top. We talk about, hey, if you are so limited on time, you know, lift weights, that's big. And then I'd put it number two. I'd put zone five sprint a couple of times a week. I think that's so important. Right. Would you agree as, as a, I do, I do. I do.
Speaker 1
Um, you know, I think that, and the reason I had that slight hesitation is because like, I can't really sprint anymore from a running standpoint, but I do other
Speaker 2
things. On a bike or in the pool, like a hundred percent.
Speaker 1
Just so we clarify that, like, you know, just get to that zone five heart rate. So max heart rate.
Speaker 2
So you're just trying to, like, you're basically going, you're out of breath. You need to get out of breath a couple times a week by whatever means that whatever it takes on a bike. It's great
Speaker 1
when it's sprinting because the whole neuromuscular activation that you get from that is so good for you. It's just so good for your body. And as we age, just, you know, being able to get down on the floor and get off and be strong and all those things is so important. it does all of those things kind of in one, in one fell swoop. But yeah, I do agree that, that if you're gonna, if you're gonna kind of parse out your time and your cardio training, some of it needs to be high intensity of some nature, whatever, whatever it is that gets you there.

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