Hi friends,

The term "silver lining" originally refers to the silver edges of a cloud illuminated by sunlight. Metaphorically, it's about finding positivity in challenging times. My recent health journey has been a prime example of this perspective shift.

A serious illness or injury often transforms how we view our health. Given my recent heart issues, it has made me rethink my approach to exercise training. Most of my workouts in the past have been focused on building muscle and strength with little emphasis on cardiovascular endurance.

I have been neglecting arguably the most important aspect of fitness and longevity as cardiovascular disease is the number one cause of death. To put this in perspective, American women are up to ten times more likely to die from atherosclerotic disease than from breast cancer.

I'd like to share my updated training plan for improving cardiovascular health—a blueprint you can adapt to your individual needs:

• 2-4 sessions per week of zone 2 training of 30-45 minutes durations. Imagine exercising at a pace where talking is tough but possible. The exercise mode could be walking on an incline, jogging, rowing, or cycling.

  • Zone 2 training helps to improve the efficiency and number of mitochondria. These cellular powerhouses are responsible for energy production and metabolic health.

• 1 VO2 max session per week. Typically done with a 20-second all-out sprint followed by a 60-second rest for 6-8 rounds. I prefer to do this either on a bike or sprinting on a treadmill.

  • VO2 max is the maximum amount of oxygen a person can use during exercise. It typically declines by roughly 10 percent per decade after the age of 30; however, the decline can be slowed with specific training.

  • VO2 max is one of the most important metrics for predicting death and mortality. The lower your VO2 max, the higher your mortality risk.

Don’t wait until you have a serious medical scare to take your health seriously. Many diseases and health issues can be prevented with exercise and diet modifications.

Consistent weight training, cardiovascular exercise, and a diet focused on minimally processed foods can significantly improve your overall health.

You don't need to be an elite athlete. Small, consistent steps can place you well ahead of the general population in terms of health and longevity.

Until next week,

Kevin

✍️ Quote I’m reflecting upon

“There is no reason to risk what you have and need for what you don't have and don't need."

— Morgan Housel, The Psychology of Money

❤️ Things I’m enjoying

1. Sparkling water - Aldi PurAqua. If you love soda (like me) but don’t want the poor ingredients inside it, sparkling water can be a great alternative.

2. Book - Six Easy Pieces Essentials of Physics Explained by Its Most Brilliant Teacher by Feynman. Richard Feynman was one of the greats in the physics community, and one of the best at teaching the physical world to others regardless of their scientific background.

3. Activity - Walks in nature (headphone-free). Walking in nature can increase serotonin (the neurotransmitter responsible for feelings of happiness and well-being) and decrease symptoms of depression and anxiety.