GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 1 February 2023

⏱️ 229 minutes

🔗️ Recording | iTunes | RSS

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Summary

This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Endurance: Benefits, Mechanics & Breathing (00:07:30) Tool: “Exercise Snacks” (00:14:21) Momentous, Levels, LMNT (00:18:01) Endurance Categories (00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism (00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories (00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate (00:47:03) AG1 (Athletic Greens) (00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization (00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue (01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization (01:16:07) Muscle & Basal Metabolic Rate (01:19:40) InsideTracker (01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates (01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy (01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic (01:50:45) Lactate, Energy Production Buffer (01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate (02:02:50) Lactate for Exercise & Cognitive Performance (02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin (02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss (02:21:20) Protein as Fuel Source, Fire Analogy (02:26:39) Low-Carbohydrate Diet & Performance (02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization (02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples (02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization (02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System” (02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery (03:11:45) Tool: “Sugarcane” Endurance Protocol (03:14:02) Anerobic Capacity, Training Progression (03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables (03:21:58) Tool: Long Duration Endurance, Training, Circuits (03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique (03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity (03:37:23) Tool: Mixed Endurance Training, Half Marathon Example (03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Transcript

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0:00.0	Welcome to the Hubertman Lab guest series where I and an expert guest discuss science and science based tools for everyday life.
0:08.1	I'm Andrew Hubertman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:13.9	Today's episode is the third in the six episode series on fitness, exercise, and performance.
0:19.8	Today's episode is all about endurance and fat loss. That is the specific protocols required to achieve the four different kinds of endurance and
0:27.5	how to maximize fat loss. Dr. Andy Yalpin, great to be back.
0:33.0	Today we're going to talk about endurance and I'm very interested in this conversation because I like many other people
0:39.5	strive to get a certain amount of cardiovascular work in each week.
0:44.4	Maybe a long-ish jog, maybe a swim, ride the bike, etc.
0:49.7	But when I think about the word endurance,
0:51.7	the idea that almost immediately comes to mind is about doing something for a long period of time repeatedly.
0:58.0	But I have a feeling that there are other ways to trigger this adaptation that we call the endurance adaptation.
1:03.7	I'm excited to learn about that. I'm also excited to learn about the fuel systems in the body that allow for
1:10.4	endurance and other modes of repeated activity.
1:13.1	So in order to kick things off, I'd love for you to frame the conversation by telling us what is endurance and
1:21.5	are there indeed a large variety of ways to induce what we call this endurance adaptation?
1:26.9	Sure. The way I want to start actually here is calling back to some of the things we talked about in our previous conversations,
1:33.2	which are really people exercise for three reasons. Number one, you want to feel better.
1:38.2	Number two, you want to look a certain way. And then number three, you want to be able to do that for a long time.
1:43.5	So you need the way that we say it in sports, it's look good, feel good, play good.
1:47.7	So I want some sort of functionality to be able to perform a certain way, whatever that is for you.
1:51.9	You want to be able to look a certain way that whatever that matters for you.
1:54.7	And then you want to be able to do that for a long time.
	...

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