Science of zone 2 cardiovascular exercise (Part 1) | 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

⏱️ 163 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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0:36.1	German Newman, nutritionist Jacqueline Orwell, and naturopath Dr. Julie Chen.
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1:01.3	forward slash friends and follow the link to Emil's website.
1:08.2	I tested once in the laboratory on 81-year-old gentleman thought, boy, you've been doing sports
1:17.1	all your life, right? So, man, you chose the right lifestyle, right? And he told me, actually,
1:22.4	no, actually until I was in the early 50s, I was obese, I was hypertensive, I used to smoke,
1:31.2	I had a very poor lifestyle, I didn't exercise at all. And one day I started to ride and bike
1:36.7	and think about life and things like that. And ever since then, this was an individual, the early 50s,
1:43.9	sedentary, very poor healthy lifestyle. And then, you know, 30 years later, at 81-year-old, his
1:53.6	metabolic health was out of someone in their 30s who's healthy. That's unbelievable,
2:00.1	hard to believe in. And this is how that person, obviously, 81-year-old, that's an example of
2:06.5	what exercise can do for your longevity, right? That person was not an any medication.
2:12.9	Hey, friends. In today's conversation, I sit down with Inigo Saan Malan PhD from the University
2:19.0	of Colorado to talk about exercise, specifically moderate intensity cardiovascular training,
	...

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