Building a Sustainable Year-Long Fitness Protocol

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.

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Timestamps

(00:00:00) Endurance: Benefits, Mechanics & Breathing 

(00:07:30) Tool: “Exercise Snacks”

(00:14:21) Sponsor: 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) Sponsor: AG1

(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) Sponsor: 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

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