This challenge runs for 14 days (but you can continue longer!). You’ll build your aerobic foundation through consistent Zone 2 training — the key to endurance, recovery, and longevity. Use the video as guidance /w Siim Land: Holohabits – VO2max Challenge -> www.holohabits.com (download the app and join) ✅ Goals - Increase mitochondrial density and fat oxidation - Improve cardiovascular efficiency and recovery - Strengthen endurance without excessive fatigue - Build a sustainable aerobic base for long-term health 🔍 Session Structure (Each Cardio Day) - Choose your activity: jog, cycle, row, swim, or brisk walk - Maintain 30+ minutes of steady movement in Zone 2 (60–70% of max heart rate) - Use a heart rate monitor or talk test (you should be able to speak in full sentences) - Journal / Notes ⚠️ Safety Guidelines - Warm up for 5–10 minutes before each session - Stay hydrated and refuel after training - Avoid pushing into higher zones; this is about consistency, not exhaustion - If fatigued, shorten the session or take a rest day 📈 Progress Markers Track these over the 14 days to see growth: - Average heart rate and total minutes in Zone 2 - Perceived exertion and recovery time - Changes in energy, endurance, and sleep quality - Improvements in resting heart rate or morning HRV After each cardio session, post in this challenge thread: “Today was Session X. I did ___ for ___ minutes. Average HR: ___. I felt ___ before, ___ during, ___ after. My goal for next session is ___.” Let’s do this! ------------------- Part 2: Comprehensive Guide/Article Headline: The Science of Survival: How to Train Your VO2 Max for Longevity Introduction Cardiorespiratory fitness, as measured by higher VO2 max, is one of the most significant predictors of survival. Research indicates that individuals with the lowest VO2 max face up to four times the risk of all-cause mortality compared to those with the highest levels. While VO2 max naturally declines with age, improving it can significantly enhance longevity. This guide outlines the specific "Zone 2 Cardio Challenge" designed to build your aerobic base and peak fitness.

This challenge runs for 14 days (but you can continue beyond!). You’ll practice eating within a defined daily window to improve energy, focus, and metabolic flexibility. Use the video as guidance. Join the challenge also on the Holohabits app (www.holohabits.com) ✅ Goals - Improve blood sugar regulation and insulin sensitivity - Support fat metabolism and energy stability - Enhance cellular renewal through autophagy - Develop consistency and body awareness around hunger signals 🔍 Session Structure (Each Fasting Day) - Choose your eating window (standard options: 16:8, 14:10, or 12:12) - Consume nutrient-dense meals during your eating window - Stay hydrated with water, electrolytes, or mineral-rich drinks during fasting hours - Journal / Notes ⚠️ Safety Guidelines - Avoid prolonged fasting if pregnant, underweight, or with a history of eating disorders - Break your fast gently with balanced meals (protein, fiber, healthy fats) - Listen to your body — if energy drops severely, shorten the fasting window - Do not combine extended fasting with heavy training at first 📈 Progress Markers Track these over the 14 days to notice changes: - Eating window start and end times - Energy levels and focus during fasting - Hunger patterns and meal satisfaction - Changes in sleep, digestion, and mood After each fasting day, post in this challenge thread: “Today was Session X. My eating window was –. I felt ___ during fasting and ___ after my first meal. My goal for next session is ___.” Let’s do this!

This challenge runs for 14 days (but you can continue longer if you wish). You will focus on consistent hydration and daily mineral supplementation to enhance physical and cognitive performance. Use the video as guidance: Holohabits – Morning Hydration (download the app and join) ✅ Goals - Support fluid balance with structured water intake - Improve focus, reaction time, and mood stability - Maintain nerve and muscle function with targeted electrolytes - Build a consistent hydration routine 🔍 Session Structure (Each Hydration Day) - Calculate your daily target (40 mL per kilogram of body weight) - Spread intake evenly across the day - Add electrolytes after sweating (training, sauna, hot environments) - Monitor afternoon energy and hydration cues - Journal / Notes ⚠️ Safety Guidelines - Do not overconsume water in a short window — avoid rapid intake - Add electrolytes if drinking large volumes to prevent dilution - If you have kidney issues or heart conditions, adjust intake with medical guidance - Stop if you experience headaches, nausea, or swelling 📈 Progress Markers– Track these over the 14 days: - Total liters of water per day - Days with added electrolytes - Afternoon energy levels - Changes in focus, mood, and training quality After each hydration session, post in this challenge thread: “Today was Session X. Total water intake = __ L." Electrolytes = Yes/no. Energy in the afternoon = __/5. One thing I noticed was ___. My goal for next session is ___.” Bonus 💡: Share your favorite hydration mix or electrolyte recipe. Let’s do this!

This challenge lasts for 14 days (although you can opt to participate for a longer period). You will practice grounding every day with at least one 10-minute session outdoors. Use the video as guidance: Holohabits – Grounding & Nature Connection -> In the app, add this challenge and also post yourself doing it there! But remember to keep posting here as well :) Grounding allows the body to absorb free electrons from the Earth’s surface, which can neutralize reactive oxygen species and reduce oxidative stress. This electron transfer influences the autonomic nervous system, lowers blood viscosity, stabilizes electrical activity in cell membranes, and supports anti-inflammatory processes. ✅ Goals - Recharge your nervous system through Earth contact - Reduce stress and improve sleep - Support recovery and lower inflammation - Strengthen connection with nature 🔍 Session Structure (Each Grounding Day) - Preparation (choose your spot: grass, sand, soil) - Grounding (barefoot contact with Earth, 10+ minutes) - Combine with mindful breathing or awareness of surroundings - Journal / Notes ⚠️ Safety Guidelines - Avoid hazardous areas (sharp objects, polluted ground, extreme temperatures). - If barefoot outdoors is not possible, use grounding mats as an alternative. - Listen to your body — stop if you feel discomfort, pain, or skin irritation. - Be mindful of weather conditions (e.g., lightning storms, cold). 📈 Progress Markers: Track these over the 14 days to see growth: - Minutes of being grounded each day - Perceived calmness and stress levels - Changes in sleep quality and recovery - Shifts in mood, energy, and focus After each grounding session, post in this challenge thread: “Today was Session X. I felt ___ before, ___ during, ___ after.” One thing that surprised me was ___. My goal for next session is ___. Let’s do this!

This challenge runs for 14 days (but you can continue beyond). You will practice one bodyweight exercise frequently each day using the Grease the Groove method. The challenge is also available in the Holohabits app; if you don't yet have it, download it here and join this challenge there: www.holohabits.com ✅ Goals - Build strength without soreness or fatigue - Improve neurological efficiency and movement patterns - Develop consistency and discipline through frequent practice - Increase max reps in your chosen exercise 🔍 Session Structure (Each GTG Day) - Step 1: Test your max reps (example: 10 strict pull-ups) - Step 2: Calculate working reps (40–60% of max → 4–6 reps) - Step 3: Perform low-rep, perfect-form sets 5–8 times per day - Step 4: Spread sets across the day (e.g., morning, midday, afternoon, evening) - Step 5: Journal / Notes ⚠️ Safety Guidelines - Never train to failure — always stop well before fatigue - Maintain strict form for every rep - If joints or tendons ache, reduce volume or take a rest day - Rest 1–2 days if soreness builds up 📈 Progress Markers Track these over the 14 days to measure improvement: - Total reps per day - Form consistency and movement quality - Ease of completing working sets - Max rep test at the end compared to the start After each GTG session, post in this challenge thread: “Today was Session X. I did ___ sets of ___ reps. Total reps = ___.I noticed ___ in my form. My goal for next session is ___.” Let’s do this! Learn more here: https://www.skool.com/hololife-academy/classroom/c938db8d?md=e04d2e023a77477eb7fcdd90398d7921