Zone Two Cardio

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1. Rucking More Demanding Than My Watch Thinks? [16:10] Adrian says: Hi Robb and Nikki

Been a paleo, primal, natural movement  (insert newest label)  follower for over ten years.

Recently started rucking after reading Michael Easter’s book The Comfort Crisis. My question is “could rucking be more metabolically demanding than my watch says?” I stay consistent around 195-200 pounds at 6 feet tall. I train for Spartan races mostly. High amounts of zone 2 cardio as well as weight training before the season then mostly maintenance and Spartan specific movements as it gets closer to race time.

But after just a few months of rucking my weight has been on a downward trend. Morning weigh in was 191 today and that’s with the thanksgiving holiday only a couple weeks ago and I really eat as much as I want . I prioritize high protein and moderate fat but don’t limit myself self to a set number of calories .

As an example my watch says I burn 500 calories carrying 35 pounds on my back for 3.5 miles with elevation change around 1400 feet over that course. At a 16:00 min mile pace. Heart rate at a zone 2 pace the whole time for my age. My hypothesis is that it’s more demanding than that.

Thanks for all you have done for me and my family

Adrian

2. Zone 2… yet again. [20:16] Liz says: Hey there, Robb and Nikki- I’ve always loved your data-driven approach to offering advice, as you can often explain why the same facts are interpreted so differently by professionals in the health and wellness space.

I apologize, but since so many have asked about Zone 2 cardio, I’m wondering if you can explain why it has carried such a stigma in recent years? I’m a 44 year old perimenopausal woman, 150 pounds and 5’4” carrying a lot of muscle, and have been told by no fewer than 10 coaches to avoid Z2 at all costs due to its stress impact on aging female hormones.

I’m one of those mesomorphs who puts on both fat and muscle very easily, and have always loved long, slow bouts of jogging (ever since being a teenager, I’ve run slow half and whole marathons).

However, I’ve been told that if I do long cardio now it will rev up my cortisol, make me ravenous, burn muscle instead of fat, prevent me from sleeping, suppress thyroid, etc— in other words, all of the stuff that all health conscious middle-aged women women seem battle with.

I’m honestly not sure if my body does better with strength training or cardio… I tend to remain about the same size no matter what. Right now, I do 4 strength sessions a week, eat 150-200 grams of protein a day (yes, I log it), walk loads for work (usually 15,000-25,000 steps daily), and seem to maintain my weight at where my Fitbit says I’m eating a 500 calorie deficit daily. I would love to get to a place where staying lean becomes easier, though!

I’m wondering if you can explain why Zone 2 went from being maligned to trendy seemingly overnight, and if there are any caveats for ladies who are very sensitive to dwindling progesterone, etc.

Thanks so much!

3. Healthy Meat Snack Ideas [34:34] Ryan B. says: Hi Robb & Nicki,

I am looking for some tips to help with healthy meat snacks. My girlfriend and I eat fairly clean and do not have any "snacks" on hand that can satiate me. All of our meals are cooked at the time of consumption and I myself am not the greatest chef, so I have found it difficult to curb my hunger because most meals in our house take minimum 25 mins to prepare. I find myself looking for meat and we do not keep deli meat or store-bought sliced meat on hand and generally stay away because of the salt content (aside from my LMNT drinks!!) and highly processed forms of meat. I've thought of salami sticks but again, generally want to stay away from those types of quick snacks that get a bad rap. We've thought of just cooking up some steak and slicing it up but would like things to last a bit longer. Hope you can give some good tips! Love the podcast and book!

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You can find the transcript at https://robbwolf.com/2022/12/23/rucking-demands-meat-snack-ideas-more-zone-2-thrr135/ when it becomes available.