Mona SharmaCelebrity nutritionist and wellness advocate

The Real Secrets to Aging Well (It’s Simpler Than You Think) 🌿 | Rooted in Wellness Podcast

5 Nov 2025 · 0 min

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Mona Sharma and her guest discuss whether VO2 max training is essential for longevity. The guest calls it non-negotiable and explains what heart-rate zones four and five feel like in your body and how to stay in them during exercise.

Would you say VO2 max training is non negotiable for longevity?
Yes.
Can you describe zone four and zone five, what it feels like in the body, and how to ensure that you stay in that zone?
So zone four and zone five are sort of the high heart rate, high intensity heart rate zone. So all the zones are heart rate zones. And it's anywhere. Zone five is like 80 to 90% and zone four is like 75 to 80% of your max heart rate, which is going to be based on your age. But getting a sprinkle of these throughout the week is going to be really important to push your VO2 max, which is one of the best predictors of longevity. It's a great predictor of cognitive longevity. It's honestly a predictor all around. So if you can get those spurts in, you're going to basically be extending your health span, both cognitively and also for your body.