Your 2026 Body Blueprint — Part 4: The Cardio You Actually Need After 40 (VO₂max, Zone 2, and Longevity)

You don't need to become a marathon runner or chase elite VO₂ max numbers to live longer—but ignoring your cardiovascular fitness after 40 comes with serious consequences.

In Part 1 of this New Year Series, Ted explained what actually happens to your body as you age. In Part 2, he broke down why weight loss alone doesn't equal health. And in Part 3, he showed why strength and muscle are non-negotiable for longevity.

In this episode, Ted turns to the missing piece most people overlook: cardiorespiratory fitness.

He cuts through the confusion around VO₂ max, cardio zones, and endurance training to explain what really matters for your heart, arteries, and long-term resilience. He breaks down how your cardiovascular system actually ages, why high-intensity workouts alone can backfire, and how to build an aerobic base that supports recovery, performance, and longevity—without turning your life upside down.

If you're over 40, lift weights, and consider yourself "active" but haven't intentionally trained your cardiovascular system, this episode will show you why that's a mistake—and exactly how to fix it in a sustainable way.

You'll learn:

• Why lifting weights alone isn't enough to protect your heart after 40

• Why VO₂ max is one of the strongest predictors of longevity and early death

• The biggest cardio mistakes men over 40 make that accelerate aging

• Why high-intensity workouts alone can backfire if you skip aerobic training

• How to build heart health in a time-efficient, sustainable way in 2026

• And much more...

What Ted discusses in this episode:

(00:00) Introduction

(02:30) Understanding VO2 Max and Its Importance

(04:35) How Cardiovascular System Ages

(07:08) Ted's Journey into Cardiovascular Training

(10:07) The Importance of Aerobic Base and Zone Training

(21:11) High-Intensity Interval Training Explained

(24:37) Reversing Heart Aging: Key Study Insights

(26:00) Testing Your Aerobic Performance

(28:58) Strength and Cardio: A Balanced Approach

(29:45) Conclusion and Next Episode Preview