Improving Mitochondrial Health with Zone 2 & VO2Max Cardio | Beyond Sapiens
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
- Improving Mitochondrial Health with Zone 2 & VO2Max Cardio 🏃
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Did you know that the health of your mitochondria, the energy powerhouses of your cells, plays a crucial role in your overall well-being? In this video, we'll explore the importance of maintaining mitochondrial health and how Zone 2 and VO2Max training can help you unlock your body's full potential. 💪🧬
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1️⃣ Understanding Mitochondrial Health.
Mitochondria are responsible for energy production and various cell functions. Keeping your mitochondria healthy supports physical performance, cognitive function, and vitality. On the other hand, compromised mitochondrial health can lead to decreased energy levels and an increased risk of illness.
2️⃣ How Zone 2 Training Affects Mitochondrial Health.
Zone 2 cardio, performed at a medium intensity, triggers remarkable mitochondrial processes. This type of training increases the quantity and quality of your mitochondria, boosting energy production and improving metabolic flexibility. Think of it as upgrading your body's engine for optimal performance.
3️⃣ How VO2Max Training Affects Mitochondrial Health.
VO2Max training, or Zone 5, focuses on high-intensity intervals that stress your mitochondria. This stress prompts adaptations that enhance their efficiency and function. With more mitochondria, muscles can generate energy more effectively, improving endurance and fatigue resistance.
4️⃣ Enhancing Mitochondrial Health with Zone 2 & VO2Max Training.
The real magic happens when you combine Zone 2 and VO2Max training. You can unlock your body's full potential by strategically integrating both methods. Begin with a base-building phase in Zone 2, then transition to VO2Max training. Finally, incorporate both methods into your routine to stimulate mitochondrial adaptations continuously.
Embrace the power of mitochondria through Zone 2 and Vo2 Max training and unlock a more vibrant and energetic version of yourself 💪💥
#MitochondrialHealth #Zone2Training #VO2MaxTraining #UnlockYourPotential #humanoptimization #mitochondria
00:00 Introduction
00:46 Mitochondrial Health Explained
02:39 Zone 2 Cardio & Mitochondrial Health
05:25 Vo2 Max Training & Mitochondrial Health
08:12 A Combined Approach for Ultimate Performance
10:02 Summary - วิทยาศาสตร์และเทคโนโลยี
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P.S. Thanks for all the views & comments, we really appreciate it! 🙏✨
Hello.
You should search about how to regrow the hair maybe... this is the extension, the forest, the "temple" growing from your brain. You have to reverse this.
You frown too much, stretching your forehead tissues too much. Now you can not even solicit the tissues and muscles of the forehead and the top of the skull.
Most of the balds have weird growing ball of grease under the skin, mostly placed on the top of the forehead.
I don't what they eat, shitty cooked oils or whatever crap, but this is very visible.
The head have 43 muscles... How many and often are you building them ?
Be honest with yourself, don't take my words as an offense.
I found my energy level.greatly improved , almost immediately, when I started doing HIIT. 64 , male.
What an excellent, inspiring video! I'm so glad I found you guys. Looking forward to more.
Well informed, concise & accurate based on recent research. Thanks guys.
Easily one of the best videos out there regarding Zone 2. Thank you for all the great work! Subscribed!
Thank you so much @PhoenixFire1856 for your comment and amazing feedback! We are delighted to hear that this video gave you value! Happy to have you as a subscriber! 🤗💪
I needed that. Thank you.
Excellent video! Great breakdown! Thank you!
Glad we could be of help, Scotty, and thank you so much for your kind comment! 🙏
If you need anything, always feel to reach out 😊
Quality content being really focusing on zone 2 running. Thank you new subscriber
Just discovered this great channel...very informative and professional..thanks
Thanks a lot for your support, Mark, we really appreciate it! 🙏
If you have any questions, always feel free to reach out → beyondsapiens.co/ 😊
Thanks, and have a great week!
I’ve seen tons of videos on this topic but this was by far the easiest for me to understand.
Thanks a lot for your kind comment, Michael, we're glad you've found this helpful! That's exactly our goal here on the channel, to make science more accessible so we can all beneficiate from it ✨
Always feel free to reach out with any questions you might have, we're here to help → beyondsapiens.co/
Have a great weekend! 😊
This is the best video on Z2 by Far thanks👌
As an athlete I really appreciate you going through the data and peer reviewed papers so that I don't have to waste my training time doing it. Keep up the great work. This clip was concise and easy to understand. 🚴🏃😃👍🇦🇺
That's so kind of you, Mark, thanks a lot for your comment!
Our goal is exactly that, to make things concise & easy to understand, so that we can help as many people as possible 😊
And awesome hearing that you're an Aussie athlete, what disciplines do you focus on?
I (Alessandro) see you too follow Lanterne Rouge, so I guess you're very much into cycling as much as I am 😁
Have a great weekend and always feel free to reach out with any questions you might have, we're here to help → beyondsapiens.co/
@@beyondsapiens Thanks Alesandro. At 60 years I do both cycling and running but am able to do much more cycling for less physical stress. Last year I did a world record 5 consecutive Everestings on the bike and hope to do an endurance event in Europe next year. Thanks for taking the time to reply to my initial comments.😃👍🇦🇺
Love you❤ for such beautiful inspirational, educational, videos
Thank you so much for the kind words and support, Madhuma, we really appreciate it! 🙏
Always feel free to reach out with any questions you might have → beyondsapiens.co/
Have a great rest of your day! ✨
Thank you, that was a great video and great explanation.
Congratulations for that great content. This is an enriching suggestion as I have always carried out my cardio training mainly between zones 3 and 5.
Thank you so much @LeFilAPlomb. we are happy if this gave you some new insights!
I only do zone 5 at least 2 or 3 sessions at week, and weight lifting 2 or 3 days, i find zone 2 quite boring and inefficient, nevertheless i feel like a rocket. Never been healthier in my life.
@@wilfredv1930What are the limits Zone 2 I mean values like 147 beats per minute
Hi from Brazil, congrats by your channel and especially by this video so important. It's help me. Thanks.
Well done! Great explanation!!
Thank you so much! We're delighted to hear that you enjoyed our video. 🌱
Great explanation!!! Thank you
Many thanks, @tiemiokamura9775 we are pleased you liked this video! ✨
Dfq what, how did I get such a good quality video, while the channel only has so few subscribers.
Thanks a lot for your kind words, we really appreciate it! We do our best every week, and are looking forward to growing the channel further so we can help more people! 🙏✨
Thanks again for your support, and always feel free to reach out with any questions :)
This is old news. Might have more subscribers if they had someone who speaks English in a more understandable accent.
@@NicksonianI subscribed
Gotta start somewhere right?
@@refatrabadi6656same here
Thank you for the useful information.
Thanks a lot for your comment, Anton, we appreciate it! 🙏
If you have any questions, always feel free to reach out → beyondsapiens.co/ 😊
Thanks, and have a great week! ✨
Subscribed ❤ the presentation
Thanks 🙏
Fantastic video ❤️👍…you give me essential information in Nader 12 minutes 😊 So many other content creators waste too much time…sincere thanks
Thank you so much for your kind comment @EFletc8985. We highly appreciate your feedback and are happy you enjoyed this video! ✨
Thanks, this information will help me when i go out jogging.
Nice video. First video from your channel that I’ve watched and need to go back and watch some of the others, particularly the one about zn 2. Your 60-70% of Max HR is what I would consider zn1.
Thanks for your kind comment, Clarke, we're glad to hear this was useful 🙏
As per finding Zone 2, it depends on a lot of factors, so there's hardly a unique formula that works for everyone. 60-70% seems to work as a generic starting point (both Garmin & Polar indicate Zone 2 as 60-70%), but as anything that has to do with humans, it needs to be customized for each individual :)
I (Alessandro) mainly use my FTP to calculate the wattage to maintain to be in Zone 2. That method is pretty effective, granted that the FTP test has been done optimally. Of course, being able to measure your lactate would be the best measurement.
Hope this helps! If you have any questions, always feel free to book a call with us from the link in the description, or from our website beyondsapiens.co/ 😊
Zone two as used by the fitness industry and coaches is actually closer to zone three on Garmin watches. Most will not be able to stay in the Garmin zone two without mostly walking.
@@stargazerbird So does this mean I should set my target zone to z3 on my Garmin watch to be in zone 2? For me it's imposable to stay in z2 no matter how slow I run. I have to walk the entire time.
The most accurate way to set heartrate zones in Garmin user settings on Run setting up the top adjust to % of heartrate reserve (Karvonen) . Set your true max, note your lowest pulse overnight. This =
Z1 50-60% hrr
Z2 60-70% hrr
Z3 70-80% hrr
Z4 80-90% hrr
Z5 90-100% hrr
Usually, its best to wait until about 8 weeks prior to your goal event before integrating vO2 max training in your training plan. Its also a good idea to include LT2 Threshold training (z4) more regularly throughout the year. No more than 2 sessions per week of either Zone 4 or 5 sessions per week, the rest should be Zone 2, and 1 to 2 Strength training sessions per week during peak season, and 3 sessions of strength per week in the off-season. Generally if a person goes beyond 2 sessions per week of aerobic intensity above Zone 2, it causes too much autonomic stress, and fitness plateaus. Its also a good idea to make sure to include rest days once or twice per week, and rest weeks of reduced training load once per month.
You can definitely do more than 2 aerobic sessions above zone 2 per week and get fitter (race fit) In fact as a masters racer i find it necessary to do this at some periods during the race season. Its not something you would maintain indefinitely but its wrong to suggest it cant/shouldn’t be done. How would we be able to race across multiple days and build fitness??
What sport?
Nerve, Cartilage, neuron, and heart cell's have relatively low numbers of Telomere's so looking after the most vulnerable body component's well also work well for living your best life. Of these focusing on your nerves will cover most of the rest.
I must admit I was hypnotised by your two different styles of hand gestures while talking. (I am Italian and as such, biased…😂)
Nice production and informative content. All the best 👍
Thanks a lot for your kind comment & support, Jitz, much appreciated! 🙏
All the best to you as well! ✨
I've been trying to replicate the reversal of menopause achieved by a couple of women taking NMN and other longevity supplements, but so far it hasn't happened. In fact, I wasn't in menopause when I started these diet only protocols, but I am now. The only thing that's different between myself and the women who have had success with longevity supplements to regain their cycle, other than genetics, is the fact that the other women are much more active than me, exercising regularly and at a lower weight. I've made some half hearted attempts to get motivated and exercise but this video has convinced me that this might be the missing link to my results. I thought fasting and low carb might be enough, especially as I have bad knees and hate exercise, but I can't avoid it any longer. Great video!
Hi! Thank you so much for your comment and sharing your experience; we highly appreciate it. Losing your cycle must for sure be a huge change, and we want to send you all support for this hormonal change that is happening in your body ✨
I (Linda) am super passionate about the female hormones and the menstrual cycle, so if you want, we would love to jump on a call with you and see if there are any personal tips or help that we could give you during that call. If you want, you can book the free consultation through this link: calendly.com/beyond-sapiens/30min
Looking forward to meeting you, and if not, we wish you all the best on your journey!
@@beyondsapiens thanks so much for your kind reply Linda. Yes female hormones are definitely a bit of a bugger aren't they?! 😂 I'm English so I already have healthcare on the NHS and I'm making preparations for PRP treatment atm, but I appreciate the info. Unless you have a magic wand to reverse aged ovaries, there's not much medical intervention can do to restore my fertility other than what I'm already doing via working on epigenetics. My focus is weight loss, pcos reversal with diet and reversing damage to my aged DNA with supplements, fasting and now exercise. I just wanted to show appreciation for the mitochondria info really as I needed that push to get me exercising. Keep up the good work with this channel. Your content is great!
HRT. Seriously anti aging.
very nice explination
Nice presentation. Cheers
Thanks a lot for your comment, Zac, glad you've found this helpful!
Feel free to reach out if you need anything for your longevity, we're always happy to help! beyondsapiens.co/
Cheers! 😊
Great video. I subscribed
Hi Michael,
Thank you so much for your kind comment and support, we really appreciate it! 🙏
Always feel free to reach out with any questions you might have, we're here to help → beyondsapiens.co/
Thanks, and have a great week!
Great video
Watching from Maldives
Thank you so much for your kind comment, Nazly, we appreciate it!
And awesome to hear you are from Maldives 🤩
I (Alessandro), have been there a few years ago with my previous career as a Travel Photographer. I have incredible memories from there, such a majestic place. ✨
P.S. Please reach out with any questions you might have at info@beyondsapiens.co as we're always looking forward to connecting with other folks interested in evolving their human potential!
→ beyondsapiens.co/
It's nice to see promotion of synergetic approaches...e.g. Zone 2 for mitochondrial count increase and VO2Max for mitochondrial efficiency increase. The synergy yields more than either done in isolation.
Zone 2 is a relatively constant energy output which is ideal for electricity generation (charge phones etc.). Can you recommond a non-bicycling product/approach that adds electricity generation synergy to Zone 2 + VO2Max training?
Actually, VO2max (e.g. interval sprints) activates mitochondrial biogenesis via AMPK pathway. While Zone2 is needed to help mitochondria to work properly and utilize nutrients efficiently.
@@07.buddhi Thank you for the comment. It made me question my beliefs which had been formed by what seemed like informed opinion. I agreed with the video in my post, but the internet echo chamber can be misleading, so I did a bit of research using primary sources...
Obviously Zone 2 & 5 both contribute to mitochondrial biogenesis and efficiency. And consistent definitions of all the terms invoved were varied in the papers. This could certainly cause confusion. But, most papers of my small sample held Zone 2 to be more stimulating of biogenesis than Zone 5. So, for now, I won't edit my comment, but I can be convinced otherwise.
Good point..how do you know there are more mitochondria or more healthy mitochondria..how can you tell? Is there a blood test? The vid seems like an assertion of correlation but no proof.
I wrote a mitochondrial-based health and fitness book with champion cyclist Greg LeMond, "The Science of Fitness". Zone 2 training uses mitochondrial energy efficiently, but to trigger mitochondrial biogenesis one needs to tax the energy system much more at zones 4 and 5. For example pro athletes train using high intensity interval training not zone 2. I recommend hill repeat bicyling. I also do a super intense calisthenic workout of 100 body weight pull ups in 3 sets (50 pull ups, one min rest, 30 pull ups, one min rest, 20 pull ups). This workout increases type 2a high-mitochondrial muscle fibers in the upper body for fatigue resistance and practical strength. This creates a more aesthetic body shape, because the girly arm Tour de France look might be ideal for climbing mountains on a bike, but looks very wimpy.
Is it true that taking a supplement which contains resveratrol can't impair the benefits of HIIT and the biogenesis of new mitochondria?
I do fasted cardio 5x per week MO to FR, and one my supplement (AEON) contains resveratrol amongst other polyphenols, Q10 etc..
Just wondering if I should avoid this supplement on cardio and weight lifting days and just take it on days off? I want to make I get the maximum benefits from my sessions. Thanks a lot
@@Sinasi08 I don't think you need to avoid resveratrol, but it hasn't quite lived up to its promise as an anti-aging supplement in humans. I have stopped taking it myself and I have since added Taurine, PQQ, and NAD+. Beet chews seem to help before my high rep pull up workouts by increasing blood flow to muscles. I tried NMN but it gave me occasional migraines.
50 pull-ups…..even for athletic types is possible for maybe 0.1% of population, not too realistic
@@marcm2957 "The Guinness World Record for the most consecutive pull-ups was set by Japan Coast Guard diver Kenta Adachi in 2022 with 651 pull-ups, taking 87 minutes." So my 100 pull ups in 3 sets workout wouldn't even be that dude's warm up. I specialize in high rep calisthenics for type 2a muscle fiber fatigue resistance which I think gives a person more practical strength for doing actual work or chores. NFL players have more easily fatigued bulky fast twitch muscle fibers and an down may last only 10-15 seconds. A big muscular football player is the wrong body type and wrong muscle fiber type for high rep pull ups or even just push mowing the lawn.
You still need zone 2
Good information , thanks for sharing with us . greeting from Peru craks .
Hi @gino7121 Thank you so much for your warm feedback and greetings! We highly appreciate it! ✨
Do you do both zones in the same session?
The most important thing that people who are interested in health is truth. I would listen to a parrot if I thought he was speaking the truth. That can take time. But many people just as soon go to any doctor and except whatever? At this point I have no reason to think other wise of your statements. I'm not here to put anybody to the test just to learn more for my own health. Thank you for your info.
What I find bizarre is first that zone 2 is considered 60-70% of HRM which usually is zone 1, a warmup or recovery pace, whereas zone 2 more typically is the area between 70% and around 80%. The other bizarre thing is that this training is extremely polarized, yes, you should do a majority of zone 2 and some zone 5, it you should also spend some time in between: in the tempo/marathon pace zone (83/88% MHR) and the lactic threshold zone (88/93%).
In an ideal world, you would exercise each energy system, but most of us don’t have time for this.
Gracie! I like to train in this format: 10 seconds max intensity - 50 seconds recovery - 10 seconds max intensity - 110 seconds recovery. I find my heart rate generally rises and stays in the zone 2. Where would this type of training fall? Zone 2, HIIT, ore something else.
You are training sprinting power that way. It is not zone 2 nor really HIIT or zone 5.
@@sulosmolo1708 Interesting. Are you familiar with Pavel Tsatsouline and Strong First? He has a minimalist protocol that follows this format. He claims it improves strength, creates hypertrophy, and the cardio improvements are very close to those which zone 2 training promotes. I am curious if his testing and claims can be corroborated. Thank you for your reply.
@@AlteredState1123 Somewhat familiar. You get some of those benefits but as word "minimalist" implies it is far from optimal. In other words, if you have only 10mins to train then doing sprints if probably your best bet.
Hi Franz, thanks a lot for your comment and for asking questions, we really appreciate it! Pardon us for the delay.
As Sulo suggested, with that kind of training, you're improving your sprinting power. That is still something beneficial for when you're very short on time, but otherwise, I would advise doing longer sessions to really work on your mitochondrial function.
We actually have pretty in-depth videos both for Zone 2 and VO2 Max cardio training for you to learn all about them:
• Zone 2 → th-cam.com/video/uxZJ8rR2PWc/w-d-xo.html
• VO2 Max → th-cam.com/video/9NZqSLcQ8K4/w-d-xo.html
And always feel free to reach out with any questions you might have at info@beyondsapiens.co as we're always looking forward to connecting with other folks interested in evolving their human potential! → beyondsapiens.co/
Thanks for jumping in and help, Sulo, much appreciated! 🙏✨
So confusing. For years I read about how unhealthy distance running was, especially after Jim Fixx's sudden death. Maybe it was that Fixx ran too many miles. The theory at the time was that too much steady-state cardio thickened the heart walls. Or something like that. I've been walking for an hour or more every morning for nearly a year. I'm 67 years old and walk very fast, always passing the other people I see, most of them much younger. I've been mixing in sprints three times a week, about thirty seconds as fast as I can go, five or six times during the walking session. I'm 6 feet tall and weigh 170. It seems like what I'm doing is making me healthier. It hasn't been a magic cure. Sleep and digestion still give me a lot of problems. I'm wondering if zone 2 would be better than what I'm doing. I'd have to figure out what that is for me.
Great video. Is this zone 2 training purely using HR. I’m a cycling so usually ride to watts. Am I to ride zone 2 watts or zone 2 HR. Thanks
I've only heard of zone 2 HR
@@abubarakah2981 you can also ride in zone 2 power.
@@thediabeticcyclist4936 ok good to know
Thanks
Hey Brett, thanks for your comment!
I (Alessandro) am also super much into cycling, so I, too, use a % range of my FTP to plan my Zone 2 workouts in MyWhoosh, and I check my heart rate at the same time. In fact, during a longer ride, it's normal to experience "cardiac drift", where your heart rate increases over time even if you maintain the same power output. That's where having a HR monitor can help you gauge if you're out of Z2, and adjust your wattage accordingly.
The be scientifically accurate, "Real Zone 2" can only be identified by measuring your lactate and ensuring it's below 2 mmol (overall, it should be between 1.7 and 1.9 mmol). Of course, the vast majority of the population can't easily do a lactate test, hence why Zone 2 HR became popular. So, in your case, I would still base your workouts on your Zone 2 in Watts, while keeping an eye on your HR. All while ensuring you regularly do a lovely FTP test, but I'm sure you know that already 😁
Thanks for your comment, and keep up the great work, amazing reading that you have not let your type 1 diabetes stop you 💪
@@beyondsapiens yes that is what I do. I know if I’m riding at 240-280w (my zone 2) then my HR will drift from 135bpm to 145bpm (also my z2 HR) so the training I’m doing seems to be in the correct place.
Keep up the good work.
if you no practical option to a VO2max or lactate test - how could approximate Zone 2 with your pulse. E.g. if you this typical calc of 220-age?
Any recommendations?
As I wanted to do this Zone 2 training I approximated it with the point / puls where I usually need to change from nose breathing to light nose/mouth breating.
Thanks.
What are the approximate values? Zone 2
yeah, slow jog is usually below Z2
I do 80% Z5/20% Z1
Does deep breathing exercises like those practiced by Wim Hof increase VO2 max.
VO2 max improves with extended intensity raising HR close to max for 4 minutes then 4 minutes zone 2. Wm Hoff breathing doesn’t get your HR near max for 4 minute segments.
Deep breathing definitely icreases vo2 max... Since it reduces resting heart rate
❤❤❤
What i really want to know is if i did 40 minutes of zone 2 run, then at the end i add sprint all out for as long as i can hold on.
Is it gonna ruin my 40 minutes of zone 2 run or is it okay to do it ?
It will not ruin your Zone 2 benefits as long as you do the Zone 5 after the Zone 2- according to Peter Attia. If you have already completed the 40 minutes of Zone 2, your body has had the benefit of that. Then you can do your all-out sprint. You just cannot do the Zone 5 activity first. That does interfere with the Zone 2 training. Peter Attia said that the Zone 5 training produces so much lactate that it interferes with the benefits of Zone 2.
No it won't ruin it, but might limit your training. If you're running once or twice a week, it's not going to matter but btw, you're not going to get much benefit out of it either. However, if you're seriously trying to improve your running performance you need to be running higher volumes (4-5 times per week, mostly zone 2) and adding a sprint at the end will release lactic acid and slow recovery. If you want to sprint, to increase power and/or operate in your high end zone, better to do a specific session.
What iw zone 2 on the garmin watch?
Too slow. Most will have to walk in that zone. Zone three is what matches most fitness science zones.
@@stargazerbird This is what I've read everywhere as well. Zone 3 on Garmin is Zone 2 actual. But I'm too poor for a Garmin, too much trading...
Some of them information in this video contradicts information I have recieved from people like Dr. Peter Attia, who says zone 2 primarily burns fat, not carbs, and is not that reliably discovered using heartrate as a guide.
Hi Brooks, thanks for your comment!
We at Beyond Sapiens are doing our best at trying to make science more accessible & easy to understand, so in some cases, we have to simplify concepts. That might lead to over simplification, but we're doing our best to find the sweet spot 🙏 It is true indeed that Zone 2 primarily burns fats. 🎯 When it comes to finding your Zone 2, for sure, the best & most accurate way is to use a lactate meter. HR % can give a generic ballpark (which is what most of the big brands such as Garmin/Polar/etc do), but of course, that's an oversimplification. So at the end of the day, HR should be a starting point but should be connected to the Rate of Perceived Exertion, together with "how well you can talk while doing cardio," for example.
We'll continue to find the best sweet spot between complexity & simplicity while maintaining accuracy. Thanks for your insight, and best wishes on your longevity journey! 🌱✨
P.S. We for sure too follow Dr. Attia and look up to his chats with Iñigo San Millán!
@@beyondsapiens great response, thanks, helps me understand your reasoning
Great content!
That title though... Way too technical.
I like my health research, but I've got no idea what the title even meant lol
Thank you so much for your kind comment and for sharing constructing feedback, we really appreciate it!
And don't worry, I (Alessandro) also didn't know about all this until a few years ago, that's the beauty of a journey of continuous growth and evolution 🧬✨
If you'd like to go deeper on the topic, we actually have two videos specifically talking all about Zone 2 and VO2 Max cardio:
• Zone 2 → th-cam.com/video/uxZJ8rR2PWc/w-d-xo.html
• VO2 Max → th-cam.com/video/9NZqSLcQ8K4/w-d-xo.html
As per Mitochondrial Health, we'll continue talking about it in next week's video (a small sneak peek is going to be focused on Intermittent Fasting 😊).
P.S. Please reach out with any questions you might have at info@beyondsapiens.co as we're always looking forward to connecting with other folks interested in evolving their human potential!
→ beyondsapiens.co/
@@beyondsapiens
Awesome information here, thanks! Glad you can take some constructive criticism.
I'm sure there's a middle ground with the titles/ thumbnails. Dumbing it down just a *little* bit may make the difference of people clicking on the video or not.
I almost didn't lol, but I'm glad I did!
The quality of your videos are stellar, so it's only a matter of time you guys get big! Best of luck!
2:40 isn't anybody going to mention that Bjork's sister is now giving health advice?!
Sorry heard the answer later
What's that annoying thumping in the audio?
It makes it impossible to focus on what is being said.
Feels like an infomercial video, lacking raw and analyzed data with support facts and peer review of the information. While there doesn’t appear to be any harm trying out the method prescribed in the video, it may be a complete waste of time and no determination whether it clearly helps anyone trying it.
Hi Hompeng, thanks for the feedback; we appreciate it. Our goal with Beyond Sapiens is to gather the latest science & research on these important topics and then simplify them so that a wider audience can beneficiate from them. Everything we discuss is always backed by peer-reviewed research, but we don't delve into it in the video because of our above goal. We appreciate your insight, so as we progress, we will provide the relevant links in the description to those who are looking for more.
All the best!
Speaking from both professional and personal experience, the information on this video is up to date with latest research and data on this topic. Maybe taking the info on this video and investing some time on your own research could help.
@@Deeo31 I second this. If you want something to corroborate most of the information in this video, you can check out Dr. Peter Attia and Dr. Iñigo San-Millán. It's about the same.
The video has not presented anything unscientific.
I think this is a bot channel.
Hi Nate! We are humans and doing our best to make science easy to understand for a wider audience. So, we share the knowledge we've gained throughout the years while considering the latest science and peer-reviewed research, and we then "package" it in a concise and simple way to understand. That might not be what everyone is looking for, and it's totally ok. Our goal is to provide value to those with which it resonates the most. 😊
Have a great week! ✨
Frankly, with all these "scientific" sounding health/exercise vids and their head-spinning lingo, I just wonder how much of the claims therein are actual validated science. Too many dissonant gurus out there.
Hi Bo, thanks for your comment and for sharing your thoughts.
We at Beyond Sapiens, simply want to share science in an easy-to-understand way, so that we can help empower individuals to evolve their health & longevity. Everything we do is heavily science-based, we are simply not going into the ins & outs of it in the videos to keep them straight to the point. Moving forward with our channel, we'll ensure to insert the relevant references for those interested to dive deeper into the science.
When it comes to this specific video, no matter the "guru", everyone will agree that mitochondrial health is absolutely crucial for longevity, as well as exercise. Furthermore, there's ample evidence of the direct link between cardiovascular and cardiorespiratory health and longevity. For example, VO2 max is a key predictor of longevity (pubmed.ncbi.nlm.nih.gov/29293447/). While Zone 2 is so powerful that even elite-level cyclists (Tour De France level) spend a great part of their training time in Zone 2. You can find more references at the bottom of this page: zerolongevity.com/blog/the-science-behind-zone-2-exercise/
While in general, if you want to go deeper on the topic, I invite you to look for the research by Iñigo San Millán, Ph.D. He has been a pioneer on the topic, and he's now also the Head of Performance of the UAE Team Emirates cycling team and personal coach of the 2-time TdF Tadej Pogačar.
I hope this helps, and best wishes on your health & longevity journey! 🌱
All the hand movements are very distracting and annoying .
Hard to believe if exercise in zone3 much longer than your recommendation on zone 2 will not improve more on your metabolic efficiency. For example work out in zone 3 for 2 hours instead of zone2 will not build more metabolic efficiency? May be just because people mostly don't have the time! Forget about the mitochondria theory.
Supposedly the body switches fuel sources above a certain threshold and the benefits of zone 2 diminish precipitously. It can be measured with a lactate meter.