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# Comprehensive Cardio Routine: Zone 2 and VO2 Max Training This routine combines Zone 2 training for aerobic base building with VO2 Max intervals for peak cardiovascular fitness, following Peter Attia's precise protocol. The session adheres to the 80/20 principle, dedicating most of the time to Zone 2 work with a shorter, intense VO2 Max component. ## Benefits: - Improved overall cardiovascular fitness - Enhanced endurance and stamina - Increased VO2 Max (maximal oxygen uptake) - Better fat burning efficiency - Improved recovery between high-intensity efforts ## Key Topics Discussed: - The pyramid of cardiorespiratory training - Peter's zone 2 training and recommendations - Peter's VO2 max training and recommendations ## Resources: - [Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)](https://bit.ly/42sUBWq) - [Watch the full episode: 261 ‒ Training for The Centenarian Decathlon](https://www.youtube.com/watch?v=IULlPEWYU7I) - [Become a member to receive exclusive content](https://bit.ly/3O0pEnY) --- ## About Peter Attia and The Drive Podcast The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics from physical to cognitive and emotional health. With over 60 million episodes downloaded, it features discussions on exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more. Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to patients, aiming to lengthen lifespan and improve healthspan. ### Learn more and connect: - [Website](https://peterattiamd.com) - [Facebook](http://bit.ly/PeterAttiaMDFB) - [Twitter](http://bit.ly/PeterAttiaMDTW) - [Instagram](http://bit.ly/PeterAttiaMDIG) ### Subscribe to The Drive: - [Apple Podcast](http://bit.ly/TheDriveApplePodcasts) - [Overcast](http://bit.ly/TheDriveOvercast) - [Spotify](http://bit.ly/TheDriveSpotify) - [Google Podcasts](http://bit.ly/TheDriveGoogle) **Disclaimer:** This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should not disregard or delay obtaining medical advice for any condition. For a full list of registered and unregistered trademarks, trade names, and service marks, please review our [Terms of Use](https://peterattiamd.com/terms-of-use/).

# Optimize Your Caffeine Consumption for Better Sleep - Delays caffeine intake after waking - Sets a caffeine cutoff time - Helps prevent sleep disruption Thanks to Morning Brew for sponsoring this video :) [Sign up for Morning Brew's free daily newsletter](https://morningbrewdaily.com/ali) ## New Book: Feel-Good Productivity [Check out my new book Feel-Good Productivity here!](https://go.aliabdaal.com/book-exp) ## Video Overview Over the past few months, I've interviewed experts, listened to podcasts, and consumed loads of papers and books to better understand the science behind effective sleep. This video breaks down 9 evidence-based practices I've built into my routine to improve sleep and feel well-rested throughout the day. ## Useful Links - [Full episode with Dr. Russel Foster](https://www.youtube.com/watch?v=LBPYDEJ6qHc) - [@hubermanlab Podcast](https://www.youtube.com/@hubermanlab) - [Grow your YouTube channel](https://go.aliabdaal.com/exp) - [Free Weekly Productivity Insights](https://www.aliabdaal.com/sunday) ## My Other Socials - [Deep Dive Podcast](https://www.youtube.com/c/DeepDivewithAliAbdaal/) - [Website/Blog](https://www.aliabdaal.com/) - [Twitter](https://twitter.com/aliabdaal) - [Instagram](https://instagram.com/aliabdaal) - [TikTok](https://www.tiktok.com/@aliabdaal) - [LinkedIn](https://www.linkedin.com/in/ali-abdaal/) - [Facebook](https://www.facebook.com/aliabdaal/) ## About Me Hey 👋 I'm Ali, a doctor-turned-entrepreneur and the world's most followed productivity expert. Through my YouTube videos, Deep Dive podcast, and writing, I share evidence-based strategies and tools to help you be more productive and build a life you love. *Note: Some links in this description are affiliate links.* ## Timestamps - 0:00 Intro - 0:14 Get Your Hours In - 0:56 Build a Sleep Rhythm - 2:37 Start with Sunlight - 5:12 Morning Exercise - 7:28 Caffeine Control - 9:06 Catch the Evening Sun - 9:43 Set Dark Mode - 11:14 Expect the Spike - 11:30 Keep your Cool

# Optimize Your Caffeine Consumption for Better Sleep - Delays caffeine intake after waking - Sets a caffeine cutoff time - Helps prevent sleep disruption Thanks to Morning Brew for sponsoring this video :) [Sign up for Morning Brew's free daily newsletter](https://morningbrewdaily.com/ali) ## New Book: Feel-Good Productivity [Check out my new book Feel-Good Productivity here!](https://go.aliabdaal.com/book-exp) ## Video Overview Over the past few months, I've interviewed experts, listened to podcasts, and consumed loads of papers and books to better understand the science behind effective sleep. This video breaks down 9 evidence-based practices I've built into my routine to improve sleep and feel well-rested throughout the day. ## Useful Links - [Full episode with Dr. Russel Foster](https://www.youtube.com/watch?v=LBPYDEJ6qHc) - [@hubermanlab Podcast](https://www.youtube.com/@hubermanlab) - [Grow your YouTube channel](https://go.aliabdaal.com/exp) - [Free Weekly Productivity Insights](https://www.aliabdaal.com/sunday) ## My Other Socials - [Deep Dive Podcast](https://www.youtube.com/c/DeepDivewithAliAbdaal/) - [Website/Blog](https://www.aliabdaal.com/) - [Twitter](https://twitter.com/aliabdaal) - [Instagram](https://instagram.com/aliabdaal) - [TikTok](https://www.tiktok.com/@aliabdaal) - [LinkedIn](https://www.linkedin.com/in/ali-abdaal/) - [Facebook](https://www.facebook.com/aliabdaal/) ## About Me Hey 👋 I'm Ali, a doctor-turned-entrepreneur and the world's most followed productivity expert. Through my YouTube videos, Deep Dive podcast, and writing, I share evidence-based strategies and tools to help you be more productive and build a life you love. *Note: Some links in this description are affiliate links.* ## Timestamps - 0:00 Intro - 0:14 Get Your Hours In - 0:56 Build a Sleep Rhythm - 2:37 Start with Sunlight - 5:12 Morning Exercise - 7:28 Caffeine Control - 9:06 Catch the Evening Sun - 9:43 Set Dark Mode - 11:14 Expect the Spike - 11:30 Keep your Cool

# High-Intensity Interval Training (HIIT) Routine A high-intensity interval training (HIIT) routine designed to spike your heart rate and improve cardiovascular fitness in a short period of time. These intense bursts get your heart pumping to enhance VO2 max. **Benefits:** ✅ Increases VO2 max over time ✅ Builds endurance and stamina ✅ Efficient calorie burn Chris and Dr. Rhonda Patrick discuss Dr. Patrick's favorite new cardio routine. What is Dr. Rhonda Patrick's opinion on Peter Attia? Does Dr. Rhonda Patrick find VO2 max to be a useful metric of good health? What form of cardio does Dr. Rhonda Patrick recommend everyone do at least once a week? **Links:** - Get 30% off your first Ketone-IQ subscription order at [https://HVMN.com/modernwisdom](https://HVMN.com/modernwisdom) - Get access to every episode 10 hours before YouTube by subscribing for free on [Spotify](https://spoti.fi/2LSimPn) or [Apple Podcasts](https://apple.co/2MNqIgw) - Get Chris' free Reading List of 100 life-changing books [here](https://chriswillx.com/books/) - Try Chris' productivity energy drink Neutonic [here](https://neutonic.com/modernwisdom) **Connect:** - Instagram: [https://www.instagram.com/chriswillx](https://www.instagram.com/chriswillx) - Twitter: [https://www.twitter.com/chriswillx](https://www.twitter.com/chriswillx) - Email: [https://chriswillx.com/contact/](https://chriswillx.com/contact/)

# Lower Back Injury Recovery Routine Hey everyone, it's Chris from [Smithy Fitness](https://www.smithyfitness.com)! This routine is designed to get you back in the game after a lower back injury. We're going to use light weights and high reps to promote healing and gradually rebuild your strength. Remember, the key to recovery is consistency and listening to your body. Let's bounce back together! ## Benefits of This Routine - Promotes healing through increased blood flow - Gradually rebuilds strength and mobility in the lower back - Keeps you active and prevents muscle loss during recovery - Gets you back to your regular training safely and effectively ## Understanding Injuries Injuries are part of the game when you are lifting weights. We have to push it to make gains, but sometimes we push too hard and end up hurting ourselves. This is especially true for older lifters. ## The Healing Process I have learned how to heal myself (for the most part) by simply doing light volume exercises directed at the injured areas. This promotes blood flow and thus healing. In this routine, I'll demonstrate and show you how to speed up healing and get back to full training as quickly as possible. Remember: Always consult with a medical professional before starting any new exercise routine, especially when recovering from an injury.