Understanding Zone Two Exercise

Episode #329. Boost metabolic health and prevent disease with expert insights from an all-star lineup of scientists. Learn key strategies for improving metabolic health, including metabolic flexibility, muscle health, and the critical roles of diet and exercise in preventing type 2 diabetes and fatty liver disease.

In this episode, you’ll hear from a distinguished panel of specialists including applied exercise physiologist Inigo San Millan, PhD; skeletal muscle expert Don Layman, PhD; type 2 diabetes authority Roy Taylor, PhD; dietitian and researcher Andrea Glenn, PhD, RD; nutrition scientist Alan Flanagan, PhD; nutrition scientist and endocrinologist Christos Mantzoros MD, DSc, PhD; and physician and researcher Richard Johnson, MD.

Specifically, we discuss:

• Intro (00:00)
• What is Metabolic Health (01:35)
• Metabolic Health, Mitochondria, Defining 'Metabolise', Metabolic Flexibility (07:02)
• The Importance of Skeletal Muscle for Metabolic Health (20:03)
• Exercise for metabolic health ****Zone 2 (28:36)
• Twin Cycle Hypothesis (56:45)
• Understanding the Personal Fat Threshold (01:08:15)
• Summary of the DiRECT Trial: Examining the Twin Cycle Hypothesis with Roy Taylor (01:17:08)
• Are DASH, Nordic, Mediterranean, and Portfolio diets good for preventing and managing diabetes? (01:36:46)
• Understanding Non-Alcoholic Fatty Liver Disease and Its Development (01:42:39)
• The Science of Hepatic Fat Oxidation (01:49:37)
• Consequences and Effects of Fatty Liver Disease (01:55:14)
• Linking Non-Alcoholic Fatty Liver Disease with Type 2 Diabetes (02:00:42)
• Combination of Fructose and Saturated fat on Metabolic Health (02:13:21)
• Type of fat and its effect on Metabolic Health (02:17:35)
• What cause Metabolic Health: fat or fructose (02:24:01)
• New Fat Storage Mechanisms - Personal Fat Threshold (02:27:50)
• Modern Techniques for Accurate Body Fat Measurement (02:31:52)
• Health metabolic biomarkers (02:36:51)
• Ectopic fat (02:38:19)
• Fat storage and metabolic health (02:39:10)
• Evolutionary Insights into Human Fat Storage (02:42:02)
• Fatty Liver Disease (02:45:46)
• Outro (2:57:46)

Connect with today’s guests and listen to their previous episodes at the links above.

This episode is brought to you by:

38TERA

Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

Eimele

Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.

WHOOP

Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

LMNT

Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/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