Thread by @jonwillbanks

99% of people skip the ONE exercise essential for longevity.

It's not lifting. Not HIIT. Not yoga.

It's 200 minutes of zone 2 cardio per week (that won't kill your gains)

Here's how to get it without adding a single workout to your routine:

You've been told cardio kills gains.

That zone 2 is just for endurance athletes.

Here's what the science actually says about this one form of cardio that builds longevity without compromising muscle growth:

Most people do their cardio wrong.

They push into that uncomfortable middle zone where you're breathing heavy but can't quite sprint.

This taxes recovery and interferes with strength gains.

But there's a smarter approach:

Enter zone 2 cardio.

It's cardiovascular training at a pace where you can hold a full conversation.

Not too hard. Not too easy.

Just right for building aerobic capacity without taxing your nervous system.

Here's the simple test:

Can you breathe only through your nose while moving?

Can you hold a full conversation without gasping?

If yes, you're in zone 2.

If you're struggling to complete sentences, you're pushing too hard.

The scientific data is clear:

You need 150-200 minutes per week minimum for cardiovascular health, cerebrovascular health, and longevity.

That might sound like a lot.

But here's what most people miss:

Zone 2 isn't scheduled gym time.

It's movement woven into your daily life.

This approach preserves time for sleep and social connection, both critical for mental and physical health.

Here's how to hit your weekly target:

• Take calls while walking at a brisk pace
• Use stairs instead of elevators
• Walk during lunch breaks
• Carry groceries

No additional workouts needed.

One structured session makes hitting 200 minutes easier.

A 60-75 minute Sunday walk, hike, or jog covers 33% of your weekly target.

The rest gets absorbed into normal daily activities.

This is Dr. Huberman's exact protocol.

The cellular adaptations are remarkable:

• Improved glucose utilization and metabolic health
• Enhanced cardiovascular and cerebrovascular function
• Increased mitochondrial density
• Better capillary development

All from conversational-pace movement.

Zone 2 uses primarily fat for fuel.

Your muscles become more efficient at oxidizing fatty acids.

Your mitochondria multiply and improve function.

This builds your aerobic engine without depleting glycogen stores needed for heavy lifting.

You don't need fancy equipment.

Walking works. Hiking works. Casual cycling works.

Even playing with your kids counts if you maintain that conversational pace.

The key is consistency, not intensity.

A bonus tool for those stuck sitting:

Soleus pushups while seated can improve blood glucose regulation by 52% and reduce insulin spikes by 60%.

Simply lift your heel while pushing down on your toe, then lower. Repeat continuously while working.

This tiny muscle represents just 1% of total musculature.

But activating it during long sitting sessions dramatically improves systemic metabolic regulation.

Research shows benefits lasting 2+ hours after meals when done consistently.

Track your progress simply:

Week 1: Hold a conversation for 30 minutes while moving

Week 4: Extend to 60 minutes at the same conversational pace

Week 8: Cover more distance in the same time while staying in zone 2

Here's the protocol breakdown:

200 minutes weekly builds your aerobic foundation.
Layer in 3-4 strength sessions.

The low-intensity cardio speeds recovery.
The strength work builds power.

Different stimulus, complementary adaptations.

Start this week:

Add one 60-minute walk, jog, or bike ride where you can talk the entire time.

Then increase daily movement by 20 minutes: walking meetings, stairs, parking further away.

Zone 2 is how humans evolved to move.

Consistently. Frequently. At a sustainable pace.

The longevity benefits come from regular low-intensity movement, not from punishing workouts.

Thanks for reading!

A bit about me:

I share evidence-based biohacking protocols that actually work.

If you liked this, follow me @jonwillbanks for more.

Check out the thread below to see how I reversed lifelong metabolic syndrome:

Video credits:
- How & Why to Get Weekly "Zone 2" Cardio Workouts | Dr. Andrew Huberman