Stop Chasing Calories: Cardio Tips That Actually Make You Feel Alive
By Priya — Food is medicine. Let me show you how to use it. ·
Cardio Isn’t a Punishment
Growing up in Edison, my mom’s kitchen was the heart of our home. I can still smell the tempering of mustard seeds and curry leaves the moment I walk through the door. In my culture, food was the ultimate expression of love. But as I moved into my clinical nutrition studies at NYU, I realized that many of us—myself included at one point—developed a complicated relationship with movement. We started viewing exercise, especially cardio, as a “tax” we had to pay for the calories we consumed.
Let’s clear the air: Cardio is not a tool to punish yourself for eating a second serving of your mom’s dal. It’s a tool to strengthen your heart, boost your mood, and give you the stamina to live a life you actually enjoy. If you’re huffing and puffing on a treadmill staring at a wall while counting down the seconds, we need to change your approach. You’re a human, not a hamster.
Find Your “Joyful Movement”
If you hate running, please, for the love of everything, stop forcing yourself to run. When I was in my early twenties, I thought being a “fitness person” meant high-intensity interval training every single morning. I burned out fast.
Cardio is simply anything that gets your heart rate up and keeps it there for a sustained period. It doesn’t have to look like a grueling sprint. Maybe it’s a brisk walk through Liberty State Park with a podcast you love. Maybe it’s a high-energy Bollywood dance class—which, trust me, is one of the best cardiovascular workouts you can get. Maybe it’s swimming laps or cycling through the city.
When you choose movement that feels like a treat rather than a chore, your body responds differently. You aren't operating from a place of stress; you're operating from a place of vitality.
The “Talk Test” Rule
One of the most common questions I get from my clients in Jersey City is, “Priya, how hard should I actually be pushing?”
In clinical nutrition, we talk a lot about metabolic flexibility, but for day-to-day cardio, I love the “Talk Test.” If you are doing steady-state cardio (like a light jog, a brisk walk, or a casual bike ride), you should be able to hold a conversation, but you shouldn't be able to sing a song. If you can’t speak at all, you’re pushing too hard for a routine day. If you can sing a full aria, you’re probably moving a little too slow to get those heart-health benefits.
Find that sweet spot where you feel slightly breathless but still in control. That’s your “goldilocks” zone for building endurance without putting your nervous system in a fight-or-flight state.
Fueling for Your Heart
Since food is medicine, we have to talk about what you’re putting in your body before and after you move. I see so many people trying to do cardio on an empty tank because they’re worried about “burning calories.” Please stop. Your heart is a muscle, and muscles need fuel to perform.
If you’re doing a longer cardio session, try a small, easily digestible carb about 30–60 minutes before—a banana, a slice of toast with a little nut butter, or even a few medjool dates. After your workout, prioritize protein and electrolytes to help your tissues recover. I’m a huge fan of a quick protein shake or a bowl of yogurt with fruit. You aren't “undoing” your workout by eating; you are nourishing the body that just worked hard for you.
Consistency Over Intensity
In my practice, I’ve seen the most dramatic health improvements in people who choose “moderate and frequent” over “intense and occasional.” You don’t need to do an hour of cardio six days a week. Start with 20 minutes, three times a week. That’s it.
When we set the bar low, we’re more likely to clear it. And when we clear it, we feel confident. That confidence creates momentum. Before you know it, you’ll be looking forward to that afternoon walk because it’s the time you’ve carved out just for yourself.
Remember, your fitness journey doesn’t have to be perfect to be effective. If you have a “bad” week where you only get one walk in? That’s okay. You aren't failing; you're just living. Pick it back up when you can. Your heart doesn't keep score, and neither should you.
Let’s Talk About It
I want to hear from you—what is the one form of movement that actually makes you feel strong instead of drained? Are you a dancer, a hiker, or a “walking meeting” enthusiast?
Drop a comment below or send me a message. Let’s shift the narrative together. Food is medicine, but movement is the rhythm that keeps the heart pumping, and I’m so proud of you for prioritizing yours today. You’ve got this!