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Zone 2 Training: The Longevity Exercise Protocol Experts Follow in 2026

By Mike Hartnett
March 1, 2026 18 Min Read
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Affiliate Disclosure: CoreStacks may earn a commission through links in this article. This never influences which protocols we report on or how we present expert recommendations. We report what longevity experts have publicly shared through their podcasts, books, and published research.

Table Of Content

Why Every Longevity Expert Agrees on Zone 2

Zone 2 training is the single exercise intervention that virtually every major longevity expert recommends. Peter Attia has called it the most important form of exercise for longevity. Andrew Huberman discusses it regularly on the Huberman Lab podcast. Bryan Johnson includes structured Zone 2 cardio in his daily Blueprint routine. The reason for this rare consensus is that Zone 2 training specifically targets mitochondrial function and metabolic flexibility — two factors that decline with age and underpin nearly every chronic disease. This guide breaks down what Zone 2 actually is, why it matters so much, and exactly how to do it based on the protocols these experts have shared publicly.

Expert Consensus: Who Recommends Zone 2 and What They Prescribe

One of the most striking things about Zone 2 training is how much agreement exists among longevity experts who otherwise disagree on plenty. Here is what the leading figures recommend:

Expert Weekly Zone 2 Volume Sessions/Week Session Duration Preferred Modality Key Source
Peter Attia 3-4 hours 3-4 45-60 min Stationary bike, rower, uphill walking The Drive podcast; Outlive Ch. 12
Andrew Huberman 2-3 hours 2-3 45-60 min Jogging, hiking, cycling Huberman Lab podcast
Bryan Johnson ~3 hours Daily (shorter sessions) 30-45 min Treadmill, outdoor walking Blueprint protocol documentation
Inigo San Millan 3-4+ hours 3-5 45-90 min Cycling (competitive background) Published research; The Drive guest episodes
Rhonda Patrick 2-3 hours 3-4 30-60 min Various cardio modalities FoundMyFitness podcast

The range spans from roughly 2 to 4+ hours per week, but the consistent message is the same: most people need far more low-intensity steady-state cardio than they are currently doing.

For a deeper look at where these experts agree and diverge across all longevity interventions, see our breakdown: What Longevity Experts Agree and Disagree On in 2026.

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What Is Zone 2 Training? (And What It Is Not)

If you have spent any time in a gym, you have probably heard people talk about “heart rate zones.” The concept comes from exercise physiology, and it divides exercise intensity into roughly five zones based on how hard your cardiovascular system is working.

Here is a simplified breakdown:

Zone Intensity % of Max Heart Rate How It Feels
Zone 1 Very light 50-60% Easy walking, barely feels like exercise
Zone 2 Light 60-70% Comfortable pace, can hold a full conversation
Zone 3 Moderate 70-80% Getting harder, conversation becomes choppy
Zone 4 Hard 80-90% Difficult, only short phrases possible
Zone 5 Maximum 90-100% All-out effort, cannot speak

Zone 2 is the intensity where your body is primarily burning fat for fuel while still producing lactate at a rate your muscles can clear. This is the key distinction. It is not a leisurely stroll (that is Zone 1). And it is not the moderate effort most people default to in the gym (that is typically Zone 3).

The Metabolic Threshold That Matters

The reason longevity experts care so much about Zone 2 specifically — and not just “cardio in general” — comes down to what is happening inside your cells at this intensity.

Dr. Inigo San Millan, a researcher at the University of Colorado School of Medicine and Peter Attia’s primary advisor on Zone 2 training, has published research demonstrating that Zone 2 intensity corresponds to the point where lactate production and clearance are in balance — typically below 2 mmol/L of blood lactate. San Millan has explained on The Drive podcast that this specific intensity maximally stimulates mitochondrial function without overwhelming the system.

At Zone 2 intensity:

  • Fat oxidation is maximized. Your body is burning the highest proportion of fat relative to carbohydrate.
  • Mitochondria are being trained. The metabolic demand is high enough to stimulate adaptations but low enough to sustain for extended periods.
  • Lactate is being cleared as fast as it is produced. This is the hallmark of a healthy, metabolically flexible system.

At Zone 3 (the intensity most gym-goers default to), you are too high for optimal mitochondrial training and too low for meaningful VO2 max improvement. Attia has described this as “no man’s land” on multiple episodes of The Drive — you are working hard enough to feel tired but not getting the specific benefits of either Zone 2 or high-intensity work.

Why Longevity Experts Prioritize Zone 2

The case for Zone 2 training goes far beyond general fitness. Here is why researchers and longevity-focused physicians emphasize it so heavily.

1. Mitochondrial Biogenesis and Function

Mitochondria are the energy-producing structures inside your cells. As you age, mitochondrial function declines. This decline is implicated in virtually every age-related disease, from type 2 diabetes to neurodegeneration. San Millan’s research, published in journals including Cell Metabolism, has demonstrated that Zone 2 training specifically stimulates mitochondrial biogenesis — the creation of new mitochondria — and improves the efficiency of existing mitochondria.

Attia has discussed this extensively on The Drive, noting that mitochondrial dysfunction is a feature of metabolic syndrome, insulin resistance, and cancer metabolism. He has framed Zone 2 training as a direct intervention against this underlying driver of aging.

2. Metabolic Flexibility

Metabolic flexibility is the ability of your body to switch efficiently between burning fat and burning carbohydrate based on demand. A metabolically flexible person can comfortably exercise at Zone 2 intensity while primarily burning fat. A metabolically inflexible person — which describes a large portion of the population — relies heavily on glucose even at low intensities.

On The Drive, Attia has explained that poor metabolic flexibility is an early marker of insulin resistance, often appearing years before blood glucose levels become abnormal. Zone 2 training directly improves metabolic flexibility by training the fat oxidation pathways.

3. Cardiovascular Health and All-Cause Mortality

A landmark 2022 study published in JAMA Network Open found that cardiorespiratory fitness (measured by VO2 max) was the single strongest predictor of all-cause mortality — with no upper limit of benefit. Higher fitness was associated with lower mortality risk at every level measured. Attia has cited this data repeatedly, arguing that cardiovascular fitness is more predictive of lifespan than smoking status, blood pressure, or diabetes status as individual factors.

Zone 2 training builds the aerobic base that supports overall cardiovascular fitness. While VO2 max training targets peak capacity, Zone 2 training develops the foundational aerobic engine that determines how efficiently your body operates at every intensity level.

4. Cognitive Protection

Huberman has discussed on the Huberman Lab podcast that sustained aerobic exercise increases brain-derived neurotrophic factor (BDNF), which supports neuroplasticity and may protect against age-related cognitive decline. The sustained, moderate nature of Zone 2 training makes it particularly effective for this purpose because sessions are long enough to trigger meaningful BDNF release without the cortisol spikes associated with very high-intensity work.

Expert-Specific Zone 2 Protocols

Peter Attia’s Zone 2 Protocol

Source: The Drive podcast (multiple episodes, including episodes with Inigo San Millan), Outlive Chapter 12

Attia’s Zone 2 protocol is the most thoroughly documented of any longevity expert’s approach. He has dedicated entire podcast episodes to explaining the rationale and execution.

The protocol:

  • Frequency: 3-4 sessions per week
  • Duration: 45-60 minutes per session
  • Total weekly volume: Approximately 3-4 hours
  • Modalities: Stationary bike (primary), rowing machine, uphill walking on a treadmill
  • Intensity target: Heart rate at or below the MAF (Maximum Aerobic Function) number, corresponding to blood lactate below approximately 2 mmol/L
  • Monitoring: Attia uses both heart rate monitoring and periodic lactate testing to ensure he is in the correct zone

Key insights from Attia:

  • Most people go too hard. He has stated on The Drive that even highly fit individuals are often shocked at how slow they need to go to stay in true Zone 2.
  • Consistency matters more than session length. Three 45-minute sessions are better than one 2-hour session.
  • Zone 2 should feel almost “too easy.” If you cannot comfortably hold a conversation, you are going too hard.

For the complete breakdown of Attia’s full longevity protocol including supplements, exercise, and screening, see: Peter Attia’s Longevity Protocol 2026.

Andrew Huberman’s Zone 2 Approach

Source: Huberman Lab podcast, exercise-focused episodes

Huberman discusses Zone 2 training regularly on his podcast, though his protocol is less rigidly defined than Attia’s. He approaches Zone 2 as one component of a broader exercise framework.

The protocol:

  • Frequency: 2-3 dedicated sessions per week
  • Duration: 45-60 minutes per session
  • Modalities: Jogging, hiking, cycling
  • Intensity: Huberman frequently references the “talk test” — you should be able to hold a conversation but would prefer not to. He has also noted that nasal breathing is a useful proxy: if you can breathe exclusively through your nose, you are likely at or below Zone 2 intensity.

Key insight from Huberman: He has emphasized the connection between Zone 2 training and neurological health, discussing how sustained aerobic exercise triggers neurochemical cascades that support learning, memory, and mood regulation.

Bryan Johnson’s Blueprint Zone 2 Protocol

Source: Blueprint protocol documentation, public interviews

Bryan Johnson includes structured cardiovascular training as part of his daily Blueprint routine, which is among the most meticulously documented health protocols in existence.

The protocol:

  • Frequency: Daily cardiovascular activity
  • Duration: 30-45 minutes of dedicated Zone 2 work
  • Modalities: Treadmill walking, outdoor walking
  • Integration: Zone 2 is woven into a broader daily routine that includes strength training, flexibility work, and extensive supplementation

Johnson’s approach is notable for its consistency — he treats Zone 2 work as non-negotiable daily activity rather than a workout to be scheduled. For the full Blueprint breakdown, see: Bryan Johnson’s Blueprint Protocol 2026.

Inigo San Millan: The Researcher Behind the Protocol

Source: Published research (University of Colorado); guest appearances on The Drive podcast

San Millan is the exercise physiologist and researcher who has most directly shaped how the longevity community thinks about Zone 2. His published research on lactate metabolism and mitochondrial function forms the scientific foundation for the protocols Attia and others recommend.

Key contributions:

  • Defined the metabolic markers that distinguish true Zone 2 from adjacent intensities
  • Published research demonstrating that Zone 2 training specifically targets the Type I (slow-twitch) muscle fibers responsible for fat oxidation
  • Has shown that cancer cells exhibit impaired mitochondrial function similar to what is seen in metabolically unhealthy individuals — and that improving mitochondrial function through Zone 2 training may be protective
  • Served as the exercise physiologist for professional cycling teams, applying Zone 2 principles at elite performance levels

San Millan has stated on The Drive that most people — including many who consider themselves fit — have significant room for improvement in their Zone 2 capacity, and that building this base pays dividends across virtually every health metric.

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How to Find Your Zone 2

This is where many people go wrong. Zone 2 is a specific physiological state, not just “easy cardio.” Here are four methods to identify your personal Zone 2, ranked from least to most precise.

Method 1: Heart Rate Formula (Least Precise, Easiest)

The simplest approach uses a percentage of your estimated maximum heart rate.

Step 1: Estimate your max heart rate: 220 – your age = estimated max HR

(Example: Age 40 -> 220 – 40 = 180 bpm max)

Step 2: Calculate your Zone 2 range: 60-70% of max HR

(Example: 60% of 180 = 108 bpm; 70% of 180 = 126 bpm -> Zone 2 = 108-126 bpm)

Important caveat: The 220-minus-age formula is a rough population average. Individual variation can be significant — up to 10-15 bpm in either direction. Attia has noted on The Drive that this formula is a starting point, not a definitive answer.

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Method 2: The Talk Test (Simple and Surprisingly Accurate)

Attia frequently recommends the talk test as a practical Zone 2 gauge:

  • You are in Zone 2 if: You can hold a conversation, but it requires some effort. You could speak in full sentences but would rather not deliver a monologue.
  • You are below Zone 2 if: You can talk easily and indefinitely with no effort at all.
  • You are above Zone 2 if: You can only manage short phrases, or you find yourself needing to pause to breathe between sentences.

Huberman has added a useful variation: the nasal breathing test. If you can breathe entirely through your nose during exercise, you are very likely at or below Zone 2 intensity. The moment you need to open your mouth to breathe, you are approaching or exceeding the Zone 2 threshold.

Method 3: RPE (Rate of Perceived Exertion)

On a 1-10 scale of effort:

  • Zone 2 = approximately 3-4 out of 10
  • It should feel “easy but purposeful”
  • You should not feel like you are exercising hard
  • You should not feel like you are barely moving either

Method 4: Lactate Testing (Most Precise, Requires Equipment)

This is the gold standard that San Millan and Attia use. A portable lactate meter measures blood lactate during exercise from a small finger prick.

True Zone 2 corresponds to blood lactate at or below approximately 2 mmol/L.

This method requires a lactate meter and test strips, which are an investment. However, for serious practitioners, it removes all guesswork. You test at the start of a session, adjust intensity, and know with certainty whether you are in the correct zone.

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Practical recommendation: Start with the talk test and heart rate formula. If you find you enjoy Zone 2 training and want to dial it in precisely, consider investing in a heart rate monitor with chest strap for daily training and a lactate meter for periodic calibration.

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Zone 2 vs. VO2 Max Training: You Need Both

One of the most important points Attia has made on The Drive is that Zone 2 and VO2 max training serve different but complementary purposes. You should not choose one or the other — you need both.

Factor Zone 2 Training VO2 Max Training
Intensity Low (60-70% max HR) Very high (90-100% max HR)
Duration 45-60+ minutes continuous 3-8 minute intervals with rest
Frequency 3-4x per week 1x per week
Primary target Mitochondrial function, fat oxidation Peak aerobic capacity
Feels like Comfortable, sustainable Extremely hard, gasping
Longevity benefit Metabolic health, base fitness Survival curve improvement, functional reserve
Mortality data Builds the aerobic foundation Highest VO2 max = lowest all-cause mortality

How They Work Together

Think of it this way: Zone 2 training builds the engine. VO2 max training tests what that engine can do at full throttle.

Attia has used the analogy of a car on The Drive. Zone 2 training is like improving your engine’s fuel efficiency and durability. VO2 max training is like increasing your top speed. For longevity, you want both — an engine that runs efficiently at cruising speed (daily life) and has enough horsepower in reserve to handle emergencies (climbing stairs in your 80s, recovering from surgery, outrunning a health crisis).

Attia’s recommended weekly split:

  • 3-4 Zone 2 sessions (45-60 min each)
  • 1 VO2 max session (4-8 intervals of 3-8 minutes at near-max effort, with equal rest)
  • 3 strength training sessions (overlapping with some cardio days)

Equipment and Devices for Zone 2 Training

You do not need much equipment to do Zone 2 training. Walking uphill on a treadmill or cycling on a stationary bike both work well. However, the right tools can help you stay in the correct zone and track progress over time.

Heart Rate Monitors

A chest strap heart rate monitor is the most accurate way to track your heart rate during Zone 2 training. Wrist-based monitors (like those built into smartwatches) have improved but are still less reliable during exercise, particularly if you sweat heavily or move your wrists.

What the experts use:

  • Attia has mentioned using a Polar chest strap on The Drive
  • The Polar H10 and Garmin HRM-Pro Plus are the two most widely recommended chest straps

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Fitness Trackers and Smartwatches

For daily tracking and long-term trend analysis, a fitness tracker or smartwatch can be valuable. Several options provide Zone 2-specific feedback:

  • WHOOP: Tracks strain, recovery, and heart rate variability. Popular in the biohacking and longevity community. Does not have a screen — designed for passive data collection and analysis.
  • Garmin watches: Many models provide real-time heart rate zone displays and detailed training metrics. The Garmin Forerunner and Fenix series are popular choices.
  • Apple Watch: Built-in heart rate zones, improving accuracy with each generation.

Check current pricing on Amazon

Check current pricing on Amazon

Cardio Equipment

For indoor Zone 2 training, these are the primary options:

  • Stationary bike: Attia’s preferred modality. Low impact, easy to control intensity. A basic spin bike or upright bike works well.
  • Treadmill: Walking at an incline (10-15% grade, 3-4 mph) is an excellent Zone 2 modality. Johnson incorporates treadmill walking into his daily routine.
  • Rowing machine: Attia also uses a rower for Zone 2. Engages more muscle groups than cycling but requires more technique.
  • Outdoor alternatives: Walking, hiking, cycling, and easy jogging all work. The key is controlling intensity — outdoor terrain can make it harder to stay in Zone 2 consistently.

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Sample Weekly Schedule: Zone 2 + Strength Training

Here is a practical weekly schedule that incorporates Zone 2 training alongside strength training and one VO2 max session, based on the principles Attia has outlined in Outlive and on The Drive.

The Schedule

Day Session Duration Notes
Monday Strength Training (Lower Body) 60 min Squats, deadlifts, lunges, stability work
Tuesday Zone 2 Cardio 45-60 min Bike, walk on incline, or easy jog
Wednesday Strength Training (Upper Body) 60 min Press, pull, carry, stability work
Thursday Zone 2 Cardio 45-60 min Keep heart rate in Zone 2 range
Friday Strength Training (Full Body) 60 min Compound movements, stability emphasis
Saturday Zone 2 Cardio + VO2 Max 60-75 min 30-40 min Zone 2 warm-up, then 4-6 high-intensity intervals
Sunday Active Recovery / Optional Zone 2 30-45 min Easy walk, gentle yoga, or light Zone 2 if feeling good

Adapting This Schedule

For beginners: Start with 2 Zone 2 sessions per week (30 minutes each) and 2 strength sessions. Build volume gradually over 8-12 weeks. There is no rush. Consistency over months matters far more than volume in any single week.

For time-crunched individuals: If you can only train 4 days per week, prioritize 2 Zone 2 sessions and 2 strength sessions. Add VO2 max intervals to the end of one Zone 2 session. This gives you the minimum effective dose of all three training modalities.

For advanced athletes: You may benefit from 4+ Zone 2 sessions per week and more aggressive VO2 max training. San Millan has noted that endurance athletes often need higher Zone 2 volumes — 5-6 hours per week or more — to continue seeing mitochondrial adaptations.

How Zone 2 Changed My Entire Approach to Fitness

Zone 2 changed how I think about fitness entirely. I went from a “lift heavy things and maybe jog sometimes” guy to someone who does dedicated cardio 3-4 sessions a week — and not just Zone 2. I’m doing the full Attia framework: Zone 2 base work, VO2 max intervals, and sprint sessions.

The Zone 2 sessions are the foundation though. Incline treadmill, stationary bike, whatever fits the day. Heart rate in the 130-145 range, conversational pace, nothing exciting. It’s the most boring training I do and probably the most important based on the longevity data. Attia has beat this drum relentlessly — cardiovascular fitness is the single strongest predictor of all-cause mortality. Stronger than any supplement, any diet, any drug.

The VO2 max work is where it gets uncomfortable. Short, intense intervals that push your heart rate to 90%+ for a few minutes at a time. I’ll do 4-minute intervals on a bike or steep treadmill incline once or twice a week. The research suggests VO2 max declines about 10% per decade after 30, and these intervals are the most effective way to slow that decline.

Sprint work is less structured for me — sometimes it’s a quick session on the bike, sometimes it’s actual sprints. The point is maintaining the capacity for explosive effort, which is more about quality of life as you age than it is about performance.

Here’s what I’ll say honestly: I don’t love any of this cardio. I’d rather lift. But the data is too compelling to ignore, and once you reframe it as “I’m training to not die” instead of “I’m training to look good,” it gets easier to show up for the boring sessions.

I cover what the research says about exercise and longevity — not gym bro science, actual data. The CoreStacks Longevity Report — free, weekly.

Common Mistakes in Zone 2 Training

Going Too Hard

This is the most common mistake by far. Attia has emphasized this repeatedly: most people exercise too intensely for Zone 2 work. If you feel like you are getting a “real workout,” you are probably in Zone 3. Zone 2 should feel almost uncomfortably easy, especially when you are starting out.

Not Going Long Enough

A 20-minute Zone 2 session is better than nothing but does not provide the same mitochondrial stimulus as a 45-60 minute session. San Millan has discussed on The Drive that the metabolic adaptations of Zone 2 training are time-dependent — the mitochondrial signaling pathways take approximately 30-45 minutes to fully activate.

Inconsistency

Three Zone 2 sessions per week for six months will produce dramatically more benefit than sporadic high-volume weeks followed by weeks off. Attia and Huberman both emphasize consistency as the single most important variable in any training program.

Ignoring Strength Training

Zone 2 training is critical but it is not sufficient on its own. Attia has been explicit that strength training — particularly for maintaining muscle mass, bone density, and stability — is equally important for longevity. The ideal protocol includes both. Muscle mass is a significant predictor of longevity, and aerobic training alone does not maintain it.

Frequently Asked Questions

1. Can I do Zone 2 training every day?

You can, but most experts recommend 3-4 dedicated sessions per week as the sweet spot for most people. Daily Zone 2 training is not harmful, but you also need time for strength training and recovery. Bryan Johnson incorporates daily Zone 2 walking, but he keeps sessions shorter (30-45 minutes) to accommodate his full protocol.

2. Is walking Zone 2?

It depends on your fitness level. For many people, especially those who are less fit or older, brisk walking — particularly uphill — can absolutely be Zone 2 intensity. For highly fit individuals, walking on flat ground may only reach Zone 1. The solution is to add incline. Walking at 3-4 mph on a 10-15% treadmill incline is a legitimate Zone 2 workout for most fitness levels.

3. How long before I see results from Zone 2 training?

Most people notice improved energy levels and easier daily activities within 4-6 weeks. Measurable improvements in metabolic markers (fasting glucose, triglycerides) typically appear within 8-12 weeks. Significant mitochondrial adaptations, based on San Millan’s research, continue building over 6-12 months of consistent training.

4. What is the MAF method Peter Attia uses?

MAF stands for Maximum Aerobic Function, a method developed by Dr. Phil Maffetone. The simplified formula is: 180 – your age = your MAF heart rate. You then train at or below this number. This roughly corresponds to the top of Zone 2 for most people. Attia has referenced this method on The Drive as a practical starting point, though he fine-tunes his zones with lactate testing.

5. Can Zone 2 training help with weight loss?

Zone 2 training maximizes the proportion of fat burned during exercise and improves your body’s ability to use fat as fuel throughout the day (metabolic flexibility). However, Attia has been clear on The Drive that exercise alone is generally insufficient for significant weight loss — nutrition is the primary lever. Zone 2 training supports metabolic health, which makes body composition improvements more achievable, but it is not a standalone weight-loss intervention.

6. Is cycling or running better for Zone 2?

Both are effective. Attia prefers cycling because it is low-impact and makes it easier to control intensity precisely. Running can work but many people find it harder to stay in Zone 2 while running — the tendency is to push the pace. If you run for Zone 2, you may need to slow down significantly or mix in walking intervals. Ultimately, the best modality is the one you will actually do consistently.

7. Do I need a heart rate monitor for Zone 2?

A heart rate monitor is strongly recommended but not strictly required. The talk test and nasal breathing test are practical alternatives that most people can use effectively. However, a chest strap heart rate monitor (like the Polar H10 or Garmin HRM-Pro Plus) removes guesswork and helps you develop a feel for the correct intensity over time.

8. What if I am currently sedentary — should I start with Zone 2?

Yes, but start conservatively. Even 20-30 minutes of Zone 2 walking twice per week is a meaningful starting point. Attia has stated on The Drive that the biggest longevity gains come from moving out of the least-fit category — you do not need to train like an athlete to see significant health benefits. The key is starting where you are and building gradually.

Research Disclaimer

The information in this article is provided for educational and informational purposes only. It is not intended as medical advice and should not be treated as a substitute for professional medical guidance.

The expert protocols and research findings discussed here are reported based on publicly available information from the named experts’ podcasts, books, newsletters, and published research. CoreStacks does not make original health claims. We report what experts have said and what research has found.

Before beginning any exercise program, consult with a qualified healthcare provider, particularly if you have existing cardiovascular conditions, metabolic disorders, or other health concerns.

Individual responses to exercise vary. Heart rate zones, training volumes, and protocols should be personalized based on your health status, fitness level, and medical history.

Keep Reading

Sources

Podcasts and Books

  • Peter Attia, Outlive: The Science and Art of Longevity (2023), Chapter 12: Exercise
  • The Drive with Peter Attia, Episodes with Inigo San Millan on Zone 2 Training (Episodes #85, #200, #211)
  • The Drive with Peter Attia, VO2 Max and Longevity episodes
  • Huberman Lab Podcast, exercise-related episodes discussing Zone 2 and cardiovascular fitness
  • FoundMyFitness (Rhonda Patrick), episodes on exercise and mitochondrial health
  • Bryan Johnson, Blueprint Protocol documentation (publicly available)

Published Research

  • Mandsager, K., et al. “Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing.” JAMA Network Open, 2018; follow-up analyses through 2022.
  • San-Millan, I., & Brooks, G.A. “Assessment of Metabolic Flexibility by Means of Measuring Blood Lactate, Fat, and Carbohydrate Oxidation Responses to Exercise in Professional Endurance Athletes and Less-Fit Individuals.” Sports Medicine, 2018.
  • San-Millan, I. “The Key Role of Mitochondrial Function in Health and Disease.” Antioxidants, 2023.
  • Valenzuela, P.L., et al. “Lifelong Endurance Exercise as a Countermeasure Against Age-Related VO2max Decline.” Physiological Reports, 2020.
  • Erickson, K.I., et al. “Exercise training increases size of hippocampus and improves memory.” Proceedings of the National Academy of Sciences, 2011.

This article is part of our longevity expert protocols series. For related guides, see Peter Attia’s Longevity Protocol 2026 and Bryan Johnson’s Blueprint Protocol 2026.

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Mike Hartnett

Mike tracks what leading longevity researchers actually take, test, and recommend. CoreStacks reports on expert protocols and published research to help you make informed decisions about your health.

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