The SHN #18: Trapped Emotions, Zone 2 Training, and Your Rich Life

Welcome back to The Synergetic Health Newsletter! 

In this edition, we’ll explore the world of trapped emotions.

After that, a deep dive into zone 2 cardio training.

Then comes how to know you are living your “rich life.”

Finally, I’ll include some links to things I’ve found particularly interesting recently.

Joe Burt

📢 Quick Announcement

For the next month or so I’ll be in Puerto Rico walking the beach. If anyone is interested in setting aside 30 minutes to chat, I’d be open to one of the following scenarios:

1) A chat about the nature of reality, consciousness, your “actual” self, non-duality, ego, spirituality, etc.

2) A chat about any health concerns/questions you have. I can try my best to help out based on what I’ve learned through the years and send you any resources that may be of benefit.

Just shoot a reply to this email and we can sort out a time to chat.

Today’s newsletter is brought to you by… AG1

Lol jk

🌍 The World of Trapped Emotions

As human beings, emotions are an intrinsic part of our existence, shaping our experiences and perceptions of the world around us. We often perceive emotions as fleeting moments, transient visitors in our lives that come and go in the blink of an eye.

But what if I told you that some emotions can actually get trapped within us, finding a home in our very own bodies? These lingering emotional energies can create a lasting impact, resulting in physical pain and ongoing emotional struggles that persist long after the initial event.

Even if you engage in various therapies and adopt positive thinking, there's a deeper layer to explore. Deep within your subconscious mind, negative emotional energies might still be tightly held, requiring a deliberate and focused intention to release and let go.

By finding and releasing these trapped emotions, you can unlock a door to healing and transformation.

Emotions, often overlooked in their energetic nature, hold immense power as they are composed of vibrational frequencies, just like all matter in the universe. Given that our bodies are predominantly quantum energy (over 99.9% empty space), emotions can permeate and impact us on multiple levels. Renowned author Bradley Nelson, in his work "The Emotion Code," eloquently explains:

"Just as the effects of the wind are felt rather than seen, trapped emotions exert a powerful influence upon you, despite being invisible. In my experience, a significant portion of self-sabotage, physical illness, and emotional difficulties stem from these unseen energies."

When we fail to properly process an emotion, its energy can become trapped within our bodies. Even if our conscious mind has moved forward, our subconscious mind retains the memory. This phenomenon is often referred to as "emotional baggage," as emotions carry weight and possess a tangible form, albeit invisible to the naked eye.

Nelson's groundbreaking research reveals a profound connection between these trapped emotions and feelings of anxiety, depression, and anger. Moreover, these emotional blockages can disrupt the vitality of our physical bodies, often manifesting as pain, chronic fatigue, and various physical ailments.

Regrettably, Western medicine lacks the tools to diagnose and treat trapped emotions directly. Instead, it focuses on addressing the symptoms that arise from them, often resorting to pharmaceutical drugs with serious side effects.

However, there is hope. By recognizing the true nature of emotions and understanding their impact, we can take proactive steps towards emotional liberation and holistic well-being. Exploring alternative approaches that honor the mind-body connection and prioritize energetic healing can provide profound relief, restoring balance, and allowing us to thrive on every level of our being.

So, how can we reclaim control and release these trapped emotions?

The solution lies within our subconscious mind, which possesses the remarkable ability to connect with an invisible, universal field. By tapping into this resource, we can begin the journey of dislodging and liberating these emotional energies that hinder our well-being and personal development.

David R. Hawkins, a well-known spiritual teacher, psychiatrist, and lecturer, said, “The individual human mind is like a computer terminal connected to a giant database. This database is the realm of genius; because to be human is to participate in the database, everyone by virtue of his birth has access to genius.

The unlimited information contained in the database has now been shown to be readily available to anyone in a few seconds, at any time and in any place. This is indeed an astonishing discovery, bearing the power to change lives, both individually and collectively, to a degree never yet anticipated.”

The access to this database is facilitated by a fascinating technique called muscle testing, developed by George Goodheart in the 1960s. It is widely used by alternative healthcare practitioners, energy healers, chiropractors, and individuals seeking to take charge of their own well-being.

While delving into the intricacies of muscle testing is beyond the scope of this discussion, it is worth noting that your subconscious mind holds a wealth of information that can be accessed through this method. This hidden knowledge can shed light on our health in ways that our conscious minds may not comprehend.

This is where The Emotion Code by Bradley Nelson enters the picture. Nelson's book introduces the concept of trapped emotions and offers practical techniques to address them. It is filled with inspiring success stories that highlight the transformative power of his work.

Joining the chorus of success stories, I can personally attest to the remarkable improvements in my own life through the release of trapped emotions.

When starting The Emotion Code, I was consumed by anticipation and a hint of nervousness. The fear of not being able to grasp the art of muscle testing properly loomed over me. I had made an unsuccessful attempt in the past and set it aside. However, to my surprise, one of the methods described by Nelson in the book—the elbow test—clicked with me right away.

As I embarked on the journey of releasing my first trapped emotion, I could feel my body tensing up, and a surge of energy throughout my body. 

The emotion I uncovered was "LOST," and I discovered that this emotion had become lodged within me at the age of six. (*LOST can mean emotionally or physically lost)

At that moment, my entire body grew rigid, enveloped by an intense wave of heat. I proceeded to follow with the magnet release technique elucidated in The Emotion Code and found myself collapsing to the floor, overwhelmed by the experience.

It was in that moment that, for the first time in my life, the words "I think I just found God" came out of my mouth.

Since that night, my life has clearly “changed”—my personality has shifted, my insecurities have largely disappeared, anxiety has dissolved, and self-conscious thoughts hold far less power over me.

It may sound implausible that something as minuscule and intangible as a trapped emotion could serve as the key to unlocking an entirely new version of myself. Yet, that is precisely what happened.

(*this happened to me approximately 18 months ago)

It's important to acknowledge that not everyone has the same experience with The Emotion Code. Results can vary from subtle shifts to profound life-altering transformations. Having personally practiced The Emotion Code on dozens, if not hundreds, of individuals, I've witnessed a wide range of outcomes.

For me, it was an absolute game changer. It still astounds me how an event that I can't even recall (no memory of being lost at age 6) had such a profound impact on shaping my identity.

I recommend purchasing the book and/or seeking out an Emotion Code practitioner (or reach out to me) who can assist you in releasing trapped emotions. Additionally, I encourage you to explore learning the technique for yourself, as it equips you with a valuable tool that can bring countless benefits to your life.

Nelson says, “It may seem that your emotional reactions now are automatic, and that you have little to no control over them. It can seem like your emotions are in control of what happens to you. However, much of this “autopilot” behavior is caused by trapped emotions, so the more emotions you release, the more free you will be to decide how you want to feel and react.”

As you've discovered, the presence of trapped emotions within your body acts as a significant barrier, potentially hindering you from thriving. These emotional blockages stubbornly resist your efforts towards mental, physical, and spiritual healing.

However, once these obstacles are effectively removed, you may just find a level of peace that was entirely unfamiliar before.

🚴 Zone 2 Cardio

Low-intensity cardio, also known as LISS or "zone 2" training, is getting its recognition in part because science guys like Peter Attia and Andrew Huberman are spreading the message to the masses.

But what exactly is zone 2 cardio, and why should you incorporate it into your fitness regimen? Also, how can you ensure you're doing it correctly? Lastly, is there really a consensus that it’s beneficial?

Zone 2 training refers to a specific heart rate zone within the five-zone system of heart rate training. It is often referred to as "easy pace" or "long slow distance pace" by runners and corresponds to zones 2 and 3 of a seven-zone system for cyclists based on mechanical power. In other sports like swimming and rowing, it is simply labeled as "easy" or "low intensity" exercise.

The key characteristic of zone 2 training is that it involves a relatively slow and steady pace. If you aim for a heart rate of 70%, it means maintaining that level consistently throughout your workout, rather than alternating between high-intensity intervals and low-intensity rest periods. You can engage in zone 2 cardio through activities such as running, cycling, swimming, rowing, brisk walking, rollerblading, or using the elliptical machine.

It's important to note that zone 2 training still requires effort—it's not about sitting idle. However, it should feel sustainable, as if you could continue indefinitely if desired. You conclude a zone 2 session not because you're exhausted, but because you had set a specific time duration, such as 30, 45, or 60 minutes, and that time has elapsed.

What Are The Benefits of Zone 2?

Zone 2 training is instrumental in developing your aerobic foundation. Engaging in cardio at an easy pace prompts your body to adapt by increasing the number of capillaries, facilitating the efficient delivery of oxygen and nutrients to your muscles. Moreover, you experience an elevation in the quantity of mitochondria, the powerhouses of your muscle cells, along with heightened production of enzymes responsible for converting food into usable energy.

Through zone 2 training, your heart and lungs enhance their oxygen uptake and blood circulation to the muscles, while your muscles become more proficient in storing carbohydrates (glycogen) for readily available energy during activities like running or cycling.

For runners, it is recommended that the majority, some even say up to 80%, of weekly mileage be done at an easy pace. The fitness acquired through these easier runs enables runners to reap the benefits of more demanding workouts like interval training and facilitates recovery from such efforts.

For individuals whose primary focus revolves around strength training (raises hand), zone 2 cardio strengthens the same physiological systems that aid in recovery between sets and even between repetitions. It enhances work capacity, allowing for increased total workload. Incorporating low-intensity cardio into your routine, provided you consume sufficient nourishment, should enable you to accomplish more in the gym rather than impede your progress (and no, it won’t hinder muscle gains).

For individuals focused on exercise for general health purposes, zone 2 cardio is the ideal form of "moderate" exercise recommended to accumulate at least 150 minutes per week. It promotes heart health and is often safe for individuals with medical conditions that may limit their exercise capacity.

Engaging in easy pace work is relatively effortless. With gradual progression, you can incorporate zone 2 sessions into your daily routine, alongside your regular training, without feeling overly fatigued. Once accustomed to it, you can even perform zone 2 work on designated "rest" days without undermining their purpose. As long as you have the time available, it's like a secret code to unlock aerobic gains (if that’s what your optimizing).

How To Know If You’re In Zone 2

While you could use a heart rate or lactate monitor, let's focus on describing the sensation instead. On a scale of 0 to 10, where 0 signifies no exertion and 10 represents an all-out sprint, low intensity cardio falls around a 3 or a 4. You're engaged in activity, but not pushing yourself intensely.

At this pace, you should be able to maintain a conversation comfortably, which is often referred to as the "talk test." If you can converse with a friend about your day while exercising, you're likely at the appropriate level. It doesn't mean just uttering a few words sporadically; you should be able to speak in complete sentences without feeling breathless. If you find yourself needing to catch your breath frequently or feeling the need for breaks, you're pushing too hard.

That being said, zone 2 should not feel excessively easy. It's akin to a brisk walk or easy jog rather than a leisurely stroll. If you were to pause, it should feel like you took a break from something. Maintaining the pace requires some effort and focus.

For those that want something more trackable, you can use roughly 65-75% of your maximum heart rate (which is calculated as 220 minus your age) OR roughly 180 minus your age.

To summarize, zone 2 cardio improves the number and efficiency of mitochondria in your body, prevents injury and aids recovery, improves your performance as an athlete, boosts mood, improves cardiovascular health, helps to maintain high-amplitude circadian rhythms, improves work capacity, and more.

The general recommendation is to get 150-200 minutes of zone 2 cardio a week, which I don’t know if I’ve ever personally even gotten, fwiw. It’s a good time to catch up on reading (if on a bike), podcasts, your favorite show, catching up with friends and family since you can still talk, or just zone-ing out.

This deep dive into zone 2 with Peter Attia and Inigo San-Millan will answer all your questions and it will take an entire week worth of zone 2 training to listen to.

The Other Side of the Argument

Ok, as with seemingly everything in the health and fitness world, there is not unanimous support for the benefits of zone 2 training.

For example, here’s exercise \physiology professor Bart Kay’s response to the question, “Are you a believer in the value of zone 2?”

A: “I absolutely avoid it like the plague. I think it’s a very, very bad idea long term for a person’s health prospects based on my understanding of exercise physiology”.

Asked later what his thoughts were on Peter Attia’s big emphasis on zone 2 training, Kay responded:

“Peter is wrong.”

Further reading on the contrarian viewpoint on zone 2 can be found here. You can also watch a two-part podcast series which dives into this topic here.

For me? I’m again left scratching my head on if committing to hours of zone 2 training a week is worth the squeeze for positive health outcomes. Currently, I am just walking a lot instead. If I had a stationery bike in my living space I likely would do a few hours of weekly zone 2 on it, however.

💸 Your Rich Life

Ramit Sethi (@ramit) is the bestselling author of “I Will Teach You to Be Rich..” and the star of the hit Netflix show “How To Get Rich.”

Sethi's approach to personal finance is unique in that it focuses on both the psychology behind money and the practical steps one can take to improve their financial situation. His work centers around the idea of conscious spending and optimizing your finances in order to live a rich life. He emphasizes the importance of automating your finances, negotiating expenses, and investing for the long-term.

This recent tweet really got me thinking:

This life path has never appealed much to me, but I know many others who it DOES appeal to and they are very happy with it. It’s all about living the “rich life” that you choose. For some it does include the prototypical American dream lifestyle.

For others this rich life would include things like travelling the country in an RV for a few years, living overseas for your 30’s, buying and living on a ranch, spending 75% of your income on a Manhattan penthouse rental, switching up home bases every couple years, or whatever else floats your boat.

But Ramit’s point makes sense: “You must interrogate the invisible scripts of success in your culture.” Are you moving to the suburbs and saving most of your hard-earned money so your kids can go to a great school and you’ll have ample for retirement because that is what YOU have decided was right for you or because that’s what SOCIETY has told you was right for you?

𝕏 Thread of the Week

💪 5 Exercises That Fix it All: Physical therapist Zac Cupples goes over five unique exercises which addresses the most common mobility issues seen in the population. If mastered, you can expect improved ankle mobility, rotational ability, hip mobility, breathing, and posture. Zac is light years ahead of your average PT, I’ve learned a ton from him over the years.

☀️ Vitamin D Deficiency Treated by Consuming UVB-irradiated Mushrooms: This is fascinating. A 30-year old male living in England managed to increase his Vitamin D levels 129% in three winter months by shining a UVB bulb on 200g of button mushrooms, before cooking and eating them, every day. Read the study which shows how easy it may be to keep up your D levels during the winter months.

💊 Omega-3 supplements Could Elevate Risk of Atrial Fibrillation: There exists a scenario where Big Pharma funds studies to prove Omega-3 supplements are beneficial, gets doctors to recommend them to their patients, they end up giving the patients atrial fibrillation, and then Big Pharma sells them drugs to treat atrial fibrillation.

This study shows that "Patients who took more than one gram per day of omega-3 fatty acids had a 49% increased risk of developing atrial fibrillation, compared to just 12% of patients who took one gram or less of the supplement per day." For me, I’m currently on the side of avoiding fish oil supplements, for this and other reasons.

Even though I include a ton of scientific studies in most of these newsletters, I view them as simply a piece of the overall puzzle. A puzzle that ultimately is just a smaller piece in a much larger puzzle…..

✔ That will do it for this time! Hopefully you got some value out of it. If you have any questions/comments/things you’d like to learn more about please don’t hesitate to reach out. If you know anyone who loves learning about these types of topics, pass it along!

📖 To read all past newsletters, go here.