🥑 Cardio: Because Coffee Can't Fix Everything

Cardio: the only thing that makes us sweat more than taxes. But unlike taxes, this can actually extend your life.

🏃‍♂️What It Is (and Isn’t)

Cardio isn’t just for Rocky sprinting up stairs or Tom Cruise doing wind sprints through every Mission Impossible movie.

It’s for anyone looking to improve their cardiovascular system with physical activity

Cardio helps your heart, lungs, and blood vessels work more efficiently to deliver oxygen throughout your body.

The benefits go far beyond fitness — supporting your brain, insulin sensitivity, mood, circulation, and long-term health.

Studies seem to land at 150-200 mins a week of cardio is optimal for heart health.

🧭 Zone Training

Zone training splits your heart rate into levels based on a percentage of your max heart rate. Each zone activates different energy systems and delivers unique benefits.

Zone 1 (50-60% Max Heart Rate)

• Very light movement — walking, warm-ups, easy biking

• You can chat, think, breathe, and probably solve world peace

• Burns mostly fat, great for recovery

Zone 2 (60-70% MHR)

• This is the cardio goldmine

• You’re moving steadily but can still hold a conversation (barely)

• Improves mitochondria, insulin sensitivity, aerobic base

• Do this 80% of your cardio time

Zone 3-5 (70-100% MHR)

• Ramps up effort, shifting fuel from fat to carbs, and trains anaerobic power

• First 2 zones target more fat loss, where as these are shifting to athletic performance

• Use these for intervals, HIIT, or testing your VO₂ max

• Zone 5 = full send (think sprint finish)

• Do this 20% of your cardio time

You can track your zones with a heart rate monitor for precision, or just use the Rate of Perceived Exertion (RPE) scale — a simple 1 to 10 measure of how hard the effort feels.

• Zone 1 (RPE 1–2): Super easy — casual walk pace, could do it all day.

• Zone 2 (RPE 3–4): Easy effort — steady, can talk, feels good.

• Zone 3 (RPE 5–6): Moderate — talking gets tough, but still sustainable.

• Zone 4 (RPE 7–8): Hard — breathing heavy, short answers only.

• Zone 5 (RPE 9–10): All-out — no talking, just surviving.

Dr. Peter Attia on VO2 Max (58 secs)

📈 VO₂ Max & HRV: What Are They?

VO₂ Max is your body’s ability to use oxygen during exercise — the higher it is, the more efficiently you can perform and recover.

It’s one of the best predictors of cardiovascular fitness and longevity.

How to improve it:

• 3x/week of Zone 2 cardio (can be treadmill, rower, bike or any form of cardio you want (anywhere from 30 to 60 mins)

• 1x/week of high-intensity intervals (like the 4x4 Norwegian method)

HRV (Heart Rate Variability) measures the variation in time between heartbeats — it reflects how well your nervous system handles stress and recovery.

Higher HRV = more adaptability and recovery readiness.
Lower HRV = potential stress, overtraining, or lack of recovery.

How to improve it:

• Better sleep

• Breathwork & meditation (stress management)

• Exercise but also dialing back your exercise if too much

How to track both:

• Wearables like Oura, Apple Watch, Whoop, Garmin

Dr. Rhonda Patrick on Benefits of Quick Exercise Snacks (45 secs)

⌛Quick Training for Busy Days

No time? No problem.

High-intensity intervals and 1–2 minute “exercise snacks” are great for boosting heart health, insulin sensitivity, and focus — all in under 10 minutes.

Always get some small cardio just about everyday. Everyone can get 1-2 mins breaks in throughout the day to raise your heart rate just a bit.

No need to overthink it. I break down how to use these mini workouts in this article 🥑 Get Fit in Less Time.

⚽ Make Cardio Fun

Don’t vibe with machines? You’re not alone. Try these instead:

• Dance class: Zumba, salsa, or living room freestyling

• Jiu jitsu or martial arts: Great for cardio and humility

• Join a rec league: Soccer, basketball, volleyball… just run around

• Weekend hikes: Nature + movement = win

• Chase your dog: Seriously, it's Zone 2 if your pup is fast

• Clean the house like you're in a montage: Not glamorous, still counts

Whatever gets your heart rate up and makes you forget you're doing cardio? That’s your cardio.

Final Thought

Cardio isn’t about punishment. It’s about giving your heart the reps it deserves.

Whether you're walking your dog or gasping on an assault bike — it all counts.

Last weeks newsletter: 🥑 Sleep Better, Live Better

Know someone who thinks cardio is just for runners? Forward them this — and let’s turn jog-dodgers into Zone 2 believers

“P.S. If this landed in Promotions or another folder, drag it to Primary so you don’t miss future drops!”