Zone 2 takeaways and an evidence-based 3 day cardio program for longevity | Drew Harrisberg, BSc

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 18 September 2023

⏱️ 104 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Episode #279. You've heard a lot about the benefits of Zone 2 training, but how do you actually fit it into your busy schedule? Join me as I sit down with exercise physiologist Drew Harrisberg to dive into the practical aspects of implementing Zone 2 training. Drew brings both professional insight and personal experience to help you understand how to optimise your training zones for long-term health benefits. Tune in to learn how to get the most out of your workouts, backed by science and sprinkled with good laughs. Specifically, we discuss: Intro (00:00) Drew's Insights on Training Regimens (06:52) Deep Dive with Inigo: Exploring Zone 2 Training (09:01) The Importance of Mitochondrial Function in Workout Planning (22:38) Do You Really Need 300 Minutes in Zone 2? (23:56) Discovering the Ideal Cardio Protocol (31:10) Cardio Strategies on Social Media: Are They Effective? (40:51) Methods to Accurately Measure Your Maximum Heart Rate (46:34) The Perfect Cardio Routine: Part II (50:46) Unveiling the Truth: Latest Research on the Fat-Burning Zone (1:02:40) Dad Joke of the Week (1:13:48) Navigating Science-Backed Information on Social Media Platforms (1:15:02) Shedding Light on Visceral Fat and Its Implications (1:19:14) Tailored Diets: Are They the Answer to Individualised Nutrition? (1:26:08) The Controversy Surrounding Seed Oils (1:33:02) Outro (1:36:56) To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. He also has a training program to put many of the principles discussed today and in previous episodes into practice. Find Drew’s many previous episodes on *The Proof* website. Make sure to check out the full show notes, where you’ll find additional insights, guidance on calculating your max heart rate and zones, and a three-day a week training program. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Transcript

Click on a timestamp to play from that location

0:00.0	Finally, it's here, the Essential Prenatal Supplement by Emil.
0:09.3	I've been waiting for a prenatal supplement for pregnant women that's properly formulated
0:14.3	with the right ingredients and dosages for a long time.
0:18.6	Essential prenatal contains DHA, an important omega-3 during pregnancy, colon, vitamin B-12,
0:25.6	and other important nutrients in optimal dosages for pregnant women following a plant
0:30.6	predominant or exclusive diet. Formulated by myself alongside previous show guest Dr.
0:36.1	German Newman, nutritionist Jacqueline Orwell, and naturopath Dr. Julie Chen.
0:41.8	Pregnancy is an extremely important life stage, certainly a time to make sure that you're not
0:47.9	falling short in your consumption of any critical nutrients. To learn more about essential prenatal
0:54.0	and get 10% off your first order, head to theproof.com forward slash friends. That's theproof.com
1:01.3	forward slash friends and follow the link to Emil's website.
1:08.0	If you look at the studies that are looking at max fat oxidation, the variability is massive.
1:12.0	Some people maximize their fat oxidation at 60% of the high rate max, other people at 80.
1:16.3	So they've got this huge zone where you could be maximizing fat oxidation, so you don't really
1:21.5	know what to stick to. If you're not doing much volume over the week, I would say push towards
1:25.5	higher intensities. If you're doing huge volume, definitely lean on the zone too. Less fatigue,
1:29.8	it's mentally, it's so much easier to show up for a cardio workout when you know it's just going
1:34.9	to be a nice easy zone too. People really need to customize and personalize their diet,
1:40.0	perhaps more so than I appreciate it. As long as you're still taking those big boxes off,
1:45.4	so it's low saturated fat, it's high fiber, you're getting a good amount of plant protein,
1:49.7	and you're not eating a lot of ultra-process foods. There's room to modify things and see what
1:56.1	leaves you feeling best and what works best for your biomarkers.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Simon Hill, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Simon Hill and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.