Dr. Peter Attia and exercise physiologist Dr. Iñigo San-Millán break down everything you need to know about Zone 2 training—what it is, why it’s vital for mitochondrial health and metabolic efficiency, and exactly how to incorporate it into your weekly routine. With clarity and nuance, they explain the science behind Zone 2’s powerful effects on fat oxidation, insulin sensitivity, and endurance performance, especially as we age.
Main Takeaways:
- What exactly is Zone 2 training and how to measure it (even without fancy tech)
- Why Zone 2 is the metabolic “sweet spot” for building mitochondrial density
- How it helps reverse insulin resistance and supports longevity
- The optimal dose, frequency, and duration for real-life application
- Why elite athletes and everyday people alike benefit from consistent Zone 2 work
- How to balance Zone 2 with strength training and high-intensity efforts
Why This Matters:
Zone 2 training is one of the most effective yet underutilized tools for improving mitochondrial health, fat metabolism, and insulin sensitivity—core components of longevity. At Clay Health & Care, we emphasize Zone 2 as a foundational pillar in our health optimization programs because it helps our members build metabolic resilience, enhance recovery, and prevent chronic disease. Whether you’re tracking lactate thresholds with Oval tech or simply walking at the right intensity, Zone 2 is a game-changer for aging well and living fully.