#145 - AMA #19: Deep dive on Zone 2 training, magnesium supplementation, and how to engage with your doctor

The Peter Attia Drive

Peter Attia, MD

Health & Fitness, Medicine, Fitness

4.7 • 7.3K Ratings

🗓️ 18 January 2021

⏱️ 18 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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
More.

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Transcript

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0:00.0	Hey everyone, welcome to a sneak peek, ask me anything, or AMA episode of the Drive Podcast.
0:16.5	I'm your host, Peter Atia.
0:18.3	At the end of this short episode, I'll explain how you can access the AMA episodes in full,
0:22.9	along with a ton of other membership benefits we've created.
0:25.9	Before you can learn more now by going to peteratia-md.com forward slash subscribe.
0:31.5	So without further delay, here's today's sneak peek of the Ask Me Anything episode.
0:36.5	Welcome to Ask Me Anything.
0:41.6	I'm once again joined by my head of research, Bob Kaplan in this episode, aka Ron Tugnut.
0:49.4	In today's episode, we go really deep on zone two.
0:54.7	We touch on exercise a little bit more broadly than that, and we get into a few other tangents
0:59.5	outside of zone two, like what is FTP, zone five, some of the anaerobic stuff.
1:04.9	But mostly this is a super deep dive into zone two from a practical level.
1:11.1	So if you've heard the Inigo San Malone podcast, you'll have obviously an understanding
1:15.9	of what that is.
1:16.9	Not don't worry, because we revisit it, but more importantly, I think we kind of get into
1:20.4	the how to do it.
1:22.0	What's the dose, what type of exercise, what type of machines, the frequency, what if your
1:27.5	numbers look like this, all of that kind of stuff.
1:29.8	So I hope by the end of this episode, you'll really understand how to bring zone two in
1:34.8	as one of the four pillars to your exercise program.
1:38.3	The other two things we get into in this episode are a kind of lowdown on magnesium.
1:43.1	We had a great question about, Hey, Peter keeps talking about this type of magnesium, that
	...

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