All mentions 31 clips
▶ Best Tools for Gut Health & Weight Loss | Dr. Chris Thompson 2:05:35 “Zone 2 cardio is great. It's good for fat burning. You're in that zone where you're burning fat and not carbs as much.” ▷ Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood 1:44:01 “they had them do brisk walking three times a week 40 minutes um And when you kind of read the study and the heart rate levels they were trying to attain it was basically zone two work.” ▷ Understand & Improve Memory Using Science-Based Tools | Huberman Lab Essentials 22:11 “It's very clear that getting a minimum of 180 to 200 minutes of so-called zone 2 cardiovascular exercise. So this is cardiovascular exercise that can be performed at a pretty steady state.” ▷ Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere 0:56 “I think it's like a 60-40 split, which would be leaning towards weight training, you know, strength and then, you know, the conditioning aspect be about 40%... conditioning, Tuesday, Thursday, you know, two days.” ▷ The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple 2:23:11 “It's fine. It's certainly necessary with long-term endurance training goals. But if you prefer higher intensity or other forms of moderate physical activity, then do that instead.” ▷ Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett 5:41 “Almost everybody should, or everybody should be getting 150 to 180 minutes minimum of zone two cardio per week.” ▷ The Science of Making & Breaking Habits | Huberman Lab Essentials 1:39 “So maybe you're somebody that wants to get more of zone 2 cardio for instance. That would be an immediate goal-based habit. If your goal is to get that cardio maybe four times a week, every time you do it,” ▷ Lose Fat With Science-Based Tools | Huberman Lab Essentials 16:50 “M-I-C-T, okay, this moderate-intensity continuous training is steady-state cardio, sometimes called Zone 2 cardio these days on the internet, which is performed continuously for 20 to 60 minutes at moderate intensity of 40% to 60% of VO2 max. If you prefer heart rate, 55% to 70% of max heart rate, okay?” ▷ How to Control Hunger, Eating & Satiety | Huberman Lab Essentials 24:52 “basically doing Zone to cardio for 30 to 60 Minutes 3 to four times a week makes your blood sugar really stable and that's an attractive thing for a variety of reasons” ▷ Control Pain & Heal Faster With Your Brain | Huberman Lab Essentials 16:49 “however there's some interesting data that zone 2 cardio for 30 to 45 minutes three times a week seems to improve the rates of clearance of some of the debris after injury and in general injury or no to accelerate and improve the rates of flow for the lymphatic system.” ▷ Supplements for Longevity & Their Efficacy | Dr. Peter Attia 7:13 “Namely, you want to move appropriately and often enough. So get enough zone two cardio, do your resistance training, keep nerve to muscle connection strong, avoid the sorts of things that would lead to falling and being immobile.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Melbourne, AU 3:50 “You hear these days a lot about zone two cardio... 150, probably more like 180 to 200 minutes of so-called zone two cardio per week is good numbers to shoot for. What is zone two cardio? Zone two cardio is cardiovascular exercise... which you can just barely maintain a conversation.” ▷ Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer 33:28 “That this needs to be a practice, much like zone two cardio or resistance training.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Chicago, IL 3:20 “about 150 or maybe as much as 200 minutes of so-called zone two cardio per week movement that you can just barely carry out a conversation is going to be very useful.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Toronto, ON 29:38 “We should all be getting somewhere between 150 and 200 minutes of so-called zone 2 cardio, where we're walking a lot, and we're moving about where we can just barely hold a conversation.” ▷ AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory 24:54 “A minimum of 180 to 220 minutes of so-called zone two cardio per week, okay? So that's cardio that you can carry out while still maintaining a conversation, but should you increase the intensity anymore, you would have a hard time completing your sentences.” ▷ Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health 28:59 “we should all strive to get anywhere from 180 to 220 minutes of zone two cardio per week That movement that allows you to hold a conversation but were you to do it more intensely... you wouldn't be able to hold that conversation.” ▷ Science-Supported Tools to Accelerate Your Fitness Goals 6:50 “the core elements of it are that it include at least 150 minutes, and ideally more like 200 minutes per week of so-called zone two cardio. In general, zone two cardio is the sort that you can do while purely nasal breathing” ▷ Improve Vitality, Emotional & Physical Health & Lifespan | Dr. Peter Attia 1:19:58 “we see great effects with zone two stuff, right? So kind of the low intensity cardio... Yeah, I'd like to see three to four hours a week of zone two.” ▷ Fitness Toolkit: Protocol & Tools to Optimize Physical Health 25:12 “For me, the goal is always to get either 60 to 75 minutes of jogging. So this would be so-called zone two cardio.” ▷ Biology & Treatments for Compulsive Eating & Behaviors | Dr. Casey Halpern 1:58:20 “I mean, there's so much data now pointing to the fact that, 180 to 200 minutes of zone two cardio, kind of jogging, cycling, swimming type behavior is very healthy for everybody and we should all be doing that, at least that.” ▷ Understand & Improve Memory Using Science-Based Tools 1:25:08 “It's very clear that getting anywhere from 180, I should say a minimum of 180 to 200 minutes of so-called zone 2... cardiovascular exercise... doing that for 180 to 200 minutes per week total is it appears the minimum threshold.” ▷ How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett 20:26 “Almost everybody should, or everybody should be getting 150 to 180 minutes minimum of zone two cardio per week that kind of could continue while having a conversation. But if one were to exert any more effort, it would have a hard time getting the words out.” ▷ Using Deliberate Cold Exposure for Health and Performance | Huberman Lab 5:11 “Zone two cardio is cardiovascular exercise that places you at a level where you can hold a conversation with a little bit of strain... Whereas if you were to push any harder... that you would have a hard time carrying out a conversation.” ▷ Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance 1:43:11 “Zone two, within that category, if you're talking about conversational pace, there is very, in fact, there's strong reason to think that is not going to influence hypertrophy for the overwhelming majority of people.” ▷ The Science of Setting & Achieving Goals 1:30:58 “"A concrete example that I'm following now is this 150 to 200 minutes of zone two cardio per week, because that's shown to be very effective in improving mental and physical health metrics."” ▷ The Science of Making & Breaking Habits 9:35 “I've talked before on the podcast about the fact that the scientific literature and the health literature really points to the incredibly positive effects of getting 150 minutes to 180 minutes per week minimum of what's called zone two cardio. Zone two cardio is basically any cardiovascular exercise that gets you moving and your heart pumping and breathing, but not so hard that you can't hold a conversation.” ▷ Using Your Nervous System to Enhance Your Immune System 10:04 “We should all be getting 150 to 180 minutes of zone two cardio, that's cardiovascular exercise, where we can just barely hold a conversation or maybe not per week.” ▷ How Our Hormones Control Our Hunger, Eating & Satiety 1:06:48 “Although I'm such a huge proponent of nasal breathing during exercise, most forms of exercise, especially zone two cardio, that you probably shouldn't be talking while you're doing that cardio unless it's absolutely essential.” ▷ How Our Hormones Control Our Hunger, Eating & Satiety 1:07:00 “But periods of zone two cardio that last anywhere from 30 minutes to an hour... can create positive effects on blood sugar regulation... Basically doing zone two cardio for 30 to 60 minutes, three to four times a week, makes your blood sugar really stable.” ▷ Control Pain & Heal Faster with Your Brain 45:11 “That zone two cardio for 30 to 45 minutes, three times a week, seems to improve the rates of clearance of some of the debris after injury. And in general, injury or no, to accelerate and improve the rates of flow for the glymphatic system.”