{"podcast":{"title":"Lift Free And Diet Hard with Andrew Coates","slug":"lift-free-and-diet-hard-with-andrew-coates-60220","podcast_index_feed_id":60220,"rss_url":"https://anchor.fm/s/4acb2b0/podcast/rss","website_url":"https://andrewcoatesfitness.com/","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/684268/684268-1730332827731-5cb6847635b12.jpg","author":"Andrew Coates","episode_count":493,"summary":"The Lift Free and Diet Hard Podcast dives deep into the science and practice of living a strong, healthy, and intentional life. Hosted by Andrew Coates, the show brings together inspiring guests to share insights, stories, and practical advice that empower listeners to build confidence, make informed choices, and stay resilient in their fitness and wellness journeys. Every episode encourages thoughtful exploration of what it means to lift free, diet hard, and live fully.","last_synced_at":"2026-09-08T12:20:46.823568+00:00","page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220"},"episode":{"title":"#492 Jason Brown - In Defense of Zone 2 Cardio","slug":"492-jason-brown-in-defense-of-zone-2-cardio","published_at":"2026-08-04T06:53:46+00:00","page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220/492-jason-brown-in-defense-of-zone-2-cardio","show_page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220","url":"https://podcasters.spotify.com/pod/show/liftfreediethard/episodes/492-Jason-Brown---In-Defense-of-Zone-2-Cardio-e3muog8","audio_url":"https://anchor.fm/s/4acb2b0/podcast/play/123740104/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-7-4%2F429179750-44100-2-5ed0ed40eb165.mp3","summary":"Jason Brown returns for a nuanced discussion about Zone 2 cardio, walking, conditioning, stress, recovery, and how cardio should fit into an individual’s life. Jason joins me to discuss: • Whether Zone 2 cardio is actually overrated • How much of Zone 2’s benefit comes from simply getting people moving • The value of reducing sedentary time and increasing daily activity • The relationship between Zone 2-style activity, NEAT, and mental health • Why getting outside and moving can provide benefits beyond fitness adaptations • Looking at cardio and all training through the lens of nervous system regulation • Accounting for the total stress already present in someone’s life • Why cardio recommendations should begin with the individual’s available time and capacity • The nuanced debate around whether walking counts as exercise • Why sprint training should not be treated as Zone 2 cardio • Why average heart rate during lifting or high-intensity training does not prove someone received a Zone 2 stimulus • The difference between cardiovascular strain and sustained aerobic work • Why exercise labels matter less than matching the activity to the person’s needs • Jason’s thoughts on the current state of online coaching • And much more Follow Jason on Instagram: @jasonbrowntraining CHAPTERS 01:04 Setting Up the Zone 2 Controversy 01:59 Who Is Zone 2 Cardio For? 05:05 Social Media Hot Takes 07:02 The Benefits of Sustained Aerobic Work 10:41 Andrew’s Questions About Zone 2 14:45 Mechanisms and Aerobic Adaptations 21:13 Time Constraints and Effective Dosing 29:07 Does Walking Count as Exercise? 30:53 Walking as Therapy 33:20 Regulation Matters More Than Debates 34:09 Plug-and-Play Training 35:40 Why Speed Training Is Not Zone 2 37:35 The Limits of Heart Rate as a Proxy 39:39 Genetics…","meta_description":"Jason Brown returns for a nuanced discussion about Zone 2 cardio, walking, conditioning, stress, recovery, and how cardio should fit into an individual’s…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3453,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/lift-free-and-diet-hard-with-andrew-coates-60220/episodes/492-jason-brown-in-defense-of-zone-2-cardio/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220/492-jason-brown-in-defense-of-zone-2-cardio.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}