Protocols / LONGEVITY

Cardiovascular Protocol

Raise the marker most tied to a long life.

Cardiorespiratory fitness is one of the strongest predictors of a long life. This protocol combines Zone 2 and VO2 max training with strength training and the exercise types that lowered blood pressure most in 270 trials, plus an honest look at heart supplements.

€7 · one-time payment · instant PDF · by Anthony Falcone

What's included

  • Zone 2 training framework with heart-rate zones
  • VO2 max training plan
  • Strength training: the 30-60 minute weekly sweet spot
  • Exercise for blood pressure, from 270 trials
  • Omega-3, CoQ10 and nitrate: the evidence
  • 9 peer-reviewed references

Built for

More Energy · Peak Performance

Inside the PDF: 6 chapters

  1. Zone 2 Training: Zone 2 cardio is a foundational exercise for longevity. It builds your aerobic base, improves how well you burn fat, and is easy to recover from, which is why it's the backbone of most endurance and longevity programmes.
  2. VO2 Max Training: Cardiorespiratory fitness (VO2 max) is one of the strongest predictors of how long you live. In large studies, low fitness carried a risk comparable to or greater than smoking, high blood pressure or diabetes.
  3. Heart-Protective Supplements: Supplements come after training, diet and not smoking. These are the ones with the most reasonable evidence; check with your doctor if you take heart or blood pressure medication.
  4. Blood Pressure & Nitric Oxide: Nitric oxide (NO) is a vasodilator that relaxes blood vessels, lowers blood pressure, and improves blood flow to every organ. Nitric oxide production tends to decline with age.
  5. Strength Training for Your Heart: Lifting isn't just for muscle. Studies following large groups of people link even modest strength training to a lower risk of heart disease and early death.
  6. Exercise for Blood Pressure: High blood pressure is one of the biggest risk factors for heart disease, and exercise is one of the best-tested ways to lower it. All types help; one surprising type helps most.

Safety notes

  • Build a Zone 2 base for 4-8 weeks before adding VO2 max intervals. Starting high-intensity without an aerobic base increases injury and overtraining risk. If you haven't exercised consistently, start with Zone 2 only.
  • Avoid using strong antiseptic mouthwash every day out of habit, as it wipes out the bacteria that help make nitric oxide. If your dentist prescribed a mouthwash (e.g. chlorhexidine), keep using it as directed. Keep brushing twice a day with a fluoride toothpaste.
  • If you have high blood pressure or a heart condition, or take blood-pressure medicine, talk to your doctor before starting isometric or high-intensity training, and never stop medication on your own.

References (9)

  1. San-Millán, I. & Brooks, G.A. (2017). 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, 48(2), 467-479. doi.org/10.1007/s40279-017-0751-x
  2. Mandsager, K. et al. (2018). Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Network Open, 1(6), e183605. doi.org/10.1001/jamanetworkopen.2018.3605
  3. Bhatt, D.L. et al. (2019). Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia. New England Journal of Medicine, 380(1), 11-22. doi.org/10.1056/nejmoa1812792
  4. Mortensen, S.A. et al. (2014). The Effect of Coenzyme Q 10 on Morbidity and Mortality in Chronic Heart Failure. JACC: Heart Failure, 2(6), 641-649. doi.org/10.1016/j.jchf.2014.06.008
  5. Kapil, V. et al. (2015). Dietary Nitrate Provides Sustained Blood Pressure Lowering in Hypertensive Patients. Hypertension, 65(2), 320-327. doi.org/10.1161/hypertensionaha.114.04675
  6. Kapil, V. et al. (2013). Physiological role for nitrate-reducing oral bacteria in blood pressure control. Free Radical Biology and Medicine, 55, 93-100. doi.org/10.1016/j.freeradbiomed.2012.11.013
  7. Momma, H. et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 56(13), 755-763. doi.org/10.1136/bjsports-2021-105061
  8. Edwards, J.J. et al. (2023). Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 57(20), 1317-1326. doi.org/10.1136/bjsports-2022-106503
  9. Bull, F.C. et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. doi.org/10.1136/bjsports-2020-102955

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General education, not medical advice. If you have a medical condition, take medication, or are pregnant or breastfeeding, talk to your doctor before you start.