Join Dr. Ryan Spencer as he dives into the intricacies of cardio, emphasizing the importance of Zone 2 and VO2max training. Drawing inspiration from Dr. Peter Attia's renowned book "Outlive", this episode is brimming with key takeaways:

• Understanding VO2max: The max amount of oxygen your body can use during exercise, a strong marker for longevity.
• Zone 2 Cardio Defined: Cardio intense enough to have you breathing heavily but still able to converse.
• Cardiorespiratory Fitness: Discover how cardiorespiratory fitness is more crucial for longevity than many realize - even more so than avoiding smoking.
• Brain Health: The link between cardio and cognitive function, including the production of brain-derived nootropic factor (BDNF).
• Practical Protocols: From incorporating weighted rucks to structured intervals, get actionable advice for integrating these methods into your routine.

Using a mix of science, personal stories, and actionable tips, Dr. Spencer demystifies the world of cardio and its link to a longer, healthier life.

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