Mike Cernovich

How to Live Longer and Have a Healthier Heart | Mike Cernovich Podcast

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Key Takeaways

  • “You are only as old as your arteries” Dr. Brett Osborn
    • Bloodflow impacts everything
    • From cognitive function to erectile function, and general health
  • The goal of Zone 2 training is to improve your aerobic fitness
    • It was scientifically shown that as your aerobic fitness increases, your heart health and mitochondrial function increase
  • The lower your heart rate, the more effective is your heart at pumping blood
  • A zone 2 workout might be a 2.5-hour speed walk
  • Zone 2 Training might seem boring at first
    • You can combine that with audiobooks or podcasts
    • Mike sees it as also training patience and willpower
  • 80-20 Training
    • 80% of your workouts should be in Zone 2
    • 20% of your workouts should push you to your max
  • What Mike noticed in his hill sprints after introducing Zone 2 Training
    • He is able to sprint faster than usual
    • His heart works less than it used to
    • His heart rate goes back to its baseline level faster
  • “How do you live a better life? You make better choices. How do you make better choices? You need better information” Mike Cernovich
    • Mike highly recommends tracking your health metrics

Key Resources Mentioned

Intro

  • Host: Mike Cernovich (@Cernovich) is the author of Gorilla Mindset and Hoaxed
  • In this podcast, Mike discusses what he learned about Zone 2 Training and the benefits he’s noticed from it

Thinking About Longevity, Re-considering HIIT

  • Cardiac health and longevity are Mike’s main priorities right now
    • When he was younger, he was mostly concerned with his look
  • “You are only as old as your arteries” Dr. Brett Osborn
    • Bloodflow impacts everything
    • From cognitive function to erectile function, and general health
  • Even though science advanced dramatically in recent years, most people in fitness still haven’t caught up
  • Mike was really into HIIT
    • As he dug into the research, he shifted towards a Zone 2 approach
  • The workouts used in HIIT scientific studies are much tougher than common HIIT workouts
    • A real Tabata Workout would make you throw up every time
      • Mike only does that once a week now
    • Your body produces more lactate acid than it can clear, making you throw up

Zone 2 Training

  • Mike started learning about Zone 2 Training in January
  • Zone 2 is a heart rate zone based on the Maffetone formula
    • Roughly calculated as 180 minus your age times 0.90
    • In Zone 2 training you don’t want to go above that number
  • The goal of Zone 2 training is to improve your aerobic fitness
    • It was scientifically shown that as your aerobic fitness increases, your heart health and mitochondrial function increase
    • How much work can you do without leaving Zone 2?
  • The lower your heart rate, the more effective is your heart at pumping blood
    • There’s a genetic component to your heart rate
    • It doesn’t make sense to compare yourself to other people
  • A zone 2 workout might be a 2.5-hour speed walk
  • Zone 2 Training might seem boring at first
    • You can combine that with audiobooks or podcasts
    • Mike sees it as also training patience and willpower

80-20 Training

  • 80% of your workouts should be in Zone 2
  • 20% of your workouts pushing you to your max
    • Something like hill sprints
  • What Mike noticed in his hill sprints after introducing Zone 2 Training
    • He is able to sprint faster than usual
    • His heart works less than it used to
    • His heart rate goes back to its baseline level faster
      • This is particularly important for fighters, who get a short time of rest between rounds

Living Better Through Data

  • “How do you live a better life? You make better choices. How do you make better choices? You need better information” Mike Cernovich
    • Mike highly recommends tracking your health metrics
  • Using a Whoop Band allowed Mike to see the impact of alcohol on his heart and recovery
    • It doesn’t mean that he stops drinking altogether
    • “It’s all about living better through data, It’s all about making better choices” Mike Cernovich
  • Whoop’s data also makes it easier to decide when to take a day to recover (without feeling guilty or weak)

Additional Notes

  • Mike’s lifting routines involve mostly bodyweight exercises
Mike Cernovich Podcast : ,
Notes By Giorgio Parlato

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