Science of zone 2 cardiovascular exercise | Inigo San Millan, PhD

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 4 September 2023

⏱️ 164 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode #277. Curious about the buzz around Zone 2 training? Dr Inigo San Millan, an expert in metabolic health and sports performance, joins me to decode the science behind Zone 2. Learn how to fine-tune your exercise intensity for metabolic flexibility, longevity, and peak performance. We discuss: Introduction (00:00) Understanding Metabolic Health (2:21) Metabolic Health Among Elite Athletes: Exploring the Perfection of Studying (6:40) Metabolic Health, Mitochondria, and Nutrition (8:00) Defining 'Metabolise' (14:41) Exploring Metabolic Flexibility (18:33) Determining the Causes of Mitochondrial Dysfunction (21:01) The Role of Oxygen in Energy Production Mechanisms (24:44) Comprehending Energy Zones (28:07) Energy Metabolism Mechanisms: Glucose vs. Fat (40:27) Zone 2's Optimal Stimulation of Mitochondria (45:29) Lactate's Impact on Mitochondria: Unraveling the Effects (50:46) Managing Lactate Levels: Strategies Employed by Athletes (59:37) Establishing an Aerobic Base (1:15:13) Inducing Mitochondrial Stimulation Through Zone 2 Training (1:17:31) Strategies for Enhancing Mitochondrial Count (1:19:27) Carbohydrates' Influence on Metabolic Health (1:29:26) Metabolic Health in Sedentary Lifestyles: Understanding the Impact (1:31:04) Zone 2 Demystified: Unveiling Its Significance (1:37:59) Recognizing Zone 2: How to Identify Your State (1:39:57) Monitoring ATP Production Fuel via Specialized Devices (1:49:12) Zone 2's Role in Fat Loss: Separating Fact from Fiction (1:53:49) Optimizing Zone 2 Intensity for Maximum Results (1:59:59) Weekly Zone 2 Prescription for Robust Mitochondrial Health (2:07:24) Effective Modalities for Zone 2 Training: Making Informed Choices (2:11:50) Resistance Training's Integration within Zone 2 Regimen (2:18:11) The Optimal Timing for Zone 2 Training: Navigating the Day (2:20:29) Supplements and Their Relevance to Zone 2 (2:26:17) Summarizing the Essence of Zone 2 (2:35:06) Amplifying Training Benefits: Embracing Zones 3 and 4 (2:38:17) Outro (2:40:04) Connect with Dr Inigo San Millan on Instagram and Twitter/X. If you’d like to listen to the episode with Dr Herman Pontzer that we mentioned in this conversation, you can do so here. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a 20% discount at insidetracker.com/simon. For more insights and supporting studies, visit The Proof website for the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Transcript

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0:00.0	I tested once in the laboratory an 81 year old gentleman, thought boy, you've been doing sports all your life, right?
0:10.4	So man, you chose the right lifestyle, right? And he told me, actually, no, actually, until I was in the early 50s, I was obese, I was
0:19.8	hypertensive, I used to smoke. I had a very poor lifestyle. I didn't exercise at all. And one day I started to ride and bike and think about life and things like that and ever since then.
0:32.0	This was an individual early 50s
0:37.7	sedentary very poor healthy lifestyle and then you, 30 years later, 81 years old, his metabolic health was
0:47.2	of that of someone in their 30s who's healthy.
0:51.0	That's unbelievable, hard to believe in. And this is how that person, obviously,
0:56.2	81 year old, that's an example of what exercise can do for your longevity, right? That person
1:02.2	was not on any medication.
1:04.0	Hey friends, in today's conversation I sit down with Inigo Sain-Malan PhD from the University of
1:11.0	Colorado to talk about exercise,
1:13.7	specifically moderate intensity cardiovascular training,
1:17.5	otherwise known as zone two training
1:19.7	and how this type of exercise affects metabolic health. This episode is
1:24.8	extremely detailed which is exactly what I had hoped for. Dr. San
1:30.1	Milan is one of a few across the globe who is truly an expert in this field of science.
1:36.4	We're very lucky to have had this time with him so I wanted to ensure we went deep on a topic
1:40.8	that is absolutely critical to optimizing our health span and longevity.
1:46.0	If you do want to skip through some of the more nerdy scientific basis for zone 2 training and jump straight to the practical stuff. Fast forward to about 90 minutes
1:56.4	into this conversation where we begin talking about how an individual can set up zone 2 training.
2:06.3	I will also be doing a follow-up episode with Drew Harrisburg, exercise physiologist and regular guest on the proof to further summarize the practical
2:11.3	takeaways from today's episode on Zone 2 training.
	...

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