#145 - AMA #19: Deep dive on Zone 2 training, magnesium supplementation, and how to engage with your doctor
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Jan 18, 2021
This engaging discussion highlights the principles and benefits of Zone 2 training, focusing on its role in aerobic conditioning and metabolic health. Listeners learn effective strategies for incorporating this training into their routines, including intensity and frequency considerations. The conversation also delves into the significance of magnesium supplementation and practical tips for communicating with healthcare providers, ensuring you get the answers you need about your health. Insightful tips for optimizing performance and training are sprinkled throughout.
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insights INSIGHT
Defining Zone 2
Zone 2 training is your highest sustainable output while keeping lactate below 2 millimoles/liter.
This level differs greatly between trained and untrained individuals, reflecting metabolic health and mitochondrial function.
insights INSIGHT
Respiration and Metabolic Flexibility
Respiration uses glucose, fatty acids, and oxygen to create ATP, our energy currency.
Highly trained individuals can better utilize mitochondria for ATP production, improving metabolic flexibility.
insights INSIGHT
Lactate and Zone 2
Lactate levels indicate metabolic fitness; fitter individuals produce less lactate at higher workloads.
Zone 2 training aims to maximize workload while maintaining low lactate, improving mitochondrial function.
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In this “Ask Me Anything” (AMA) episode, Peter and Bob take a deep dive into zone 2 training. They begin with a detailed definition of zone 2 and continue by discussing the importance of adding it to your exercise regimen. They talk about how to program zone 2 training, including intensity, frequency, and duration, and metrics for tracking improvement. Additionally, they provide a detailed overview of all things related to magnesium supplementation. The two conclude with insights about how to effectively engage with your doctor in the pursuit of getting your questions answered and considerations for finding a physician that’s right for you.
If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #19 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.
We discuss:
Defining zone 2 exercise (3:30);
The most effective ways to engage in zone 2 exercise (14:00);
The process of training a deconditioned individual with zone 2: Dosage, frequency, and metrics to watch (19:45);
Training for health vs. performance, and the importance dedicating training time solely to zone 2 (25:00);
Why Peter does his zone 2 training in a fasted state (31:30);
Improving mitochondrial density and function with zone 2 training (34:00);
Metrics to monitor improving fitness levels from zone 2 training (36:30);
Advice for choosing a bicycle for zone 2 exercise at home (42:30);
Comparing the various equipment options for aerobic training: Rowing machine, treadmill, stairmaster, and more [48:15];
Back pain and exercise, and Peter’s stability issues as a consequence of previous surgeries (51:45);
A deep dive into magnesium supplementation, and Peter’s personal protocol (55:30);
Advice for engaging with and questioning your doctor (1:03:15); and
The Peter Attia Drive