Balancing Intensity: Zone Training Explained

What if aging well didn’t have to feel like a science project, or a race against time?In this episode of Rooted in Wellness, I sit down with neuroscientist and longevity educator Dr. Kay Linker to explore the calm, grounded side of longevity. We talk about what’s really behind the “healthspan” movement, and how to balance data-driven tools like wearables with intuitive rituals that cost nothing: movement, laughter, breath, and rest.

Dr. Kay explains why VO₂ max is one of the strongest predictors of cognitive longevity, how Zone 2 and Zone 5 training work, and why the brain thrives on both movement and recovery. We unpack the latest research on hormone testing and HRT, mitochondrial health, and autophagy, plus supplements that actually make a difference (think creatine, spermidine, omega-3s and more!). She also shares why sauna therapy, meditation, and friendship might be the most powerful “biohacks” of all.

Dr. Kay Linker is a neuroscientist and educator bridging research and real-life application. Her work focuses on women’s brain health, hormone balance, and evidence-based longevity practices that support resilience, beauty, and mental clarity.

What's Discussed:

(00:00) Bridging ancient wisdom with modern science to redefine wellness.

(03:58) Exploring biohacking, hormones, and the future of graceful longevity.

(14:43) How movement shapes the brain and protects cognitive health.

(22:32) Unlocking mitochondrial energy, fasting, and cellular renewal.

(35:11) The healing power of heat, detox, and meditation for brain health.

(43:53) Supplements that truly support longevity and vitality.

(52:58) A holistic roadmap for aging well with grace and balance.

(01:00:55) Peptides as powerful allies in recovery and regeneration.

(01:06:07) The science behind hyperbaric oxygen and restorative health.

Thank You to Our Sponsors:

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Rooted Academy: Join Rooted Academy by Mona Sharma, a science-backed, community-driven wellness platform designed to help you heal from within. Start your journey to balance, vitality, and lasting transformation.

https://www.monasharma.com/rooted

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Learn more about Dr. Kay Linker: 

Intagram:@dr.kaylinker 

Instagram:@aonian.longevity

Website: https://www.aonian.org