How to use Zone 2 cardio to rebuild your CB1 receptors
I had used cannabis daily since 2013. I’ve had a few 2-3 month streaks of being clean, but always relapsed into daily use.
I quit May 3rd. The detox/withdrawal process for the first 5 days was brutal. Sleep problems, irritability, anxiety, quitter's flu, etc. Today, I am finally hitting a point where I feel normal again.
My anchor for quitting this time was simple: I wanted to run 1 mile at a decent pace without stopping. I started training from a very de-conditioned state on April 1st.
I noticed as my aerobic capacity improved over the last several weeks, that my lungs were starting to become the limiting factor. So I pulled the plug on vaporizing cannabis (and dropped nicotine a week prior).
I started with just 2-4 hours per week of fast walking on treadmill. Typically something like 3.0 mph with 2.0-4.0 incline for 40-60 minutes at a time. I was aiming for that "zone 2" pace, where I was breathing and breaking a sweat, but still able to maintain a conversation if I had to. It's relatively low intensity, but by the end, my lower legs were fatigued and I was putting in real work.
Aerobic conditioning naturally produces anandamide. Anandamide is an endogenous cannabinoid—a lipid that binds to the exact same CB1 receptors in your brain that THC binds to. It is the chemical responsible for the "runner's high."
I am actually a professional personal trainer. I run a fitness business helping other people improve their bodies, but behind the scenes, I had let my own conditioning slip for the last year and was letting my lungs rot. (PS: Not soliciting - I do not offer online PT services, I work in a physical gym)
I’m sharing this because you can't just sit on the couch white-knuckling your sobriety, waiting to magically feel better. You have to actively build a physical baseline that makes the old habit obsolete. Your brain is screaming for dopamine—go get on a treadmill and make it yourself.