Dr Andy Galpin How to Build Physical Endurance Lose Fat Huberman Lab Guest Series

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 Thank you to our sponsors AG1 Athletic Greens a https 3A 2F 2Fathleticgreens com 2Fhuberman a Levels a https 3A 2F 2Flevels link 2Fhuberman a LMNT a https 3A 2F 2Fdrinklmnt com 2Fhuberman a InsideTracker a https 3A 2F 2Fwww insidetracker com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Huberman Lab Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fhubermanlab com a Newsletter a https 3A 2F 2Fhubermanlab com a neural-network Dr Andy Galpin Academic Profile a http 3A 2F 2Fhhd fullerton edu 2Fknes 2Ffacultystaff 2FAndyGalpin php a Website a https 3A 2F 2Fwww andygalpin com a Twitter a https 3A 2F 2Ftwitter com 2Fdrandygalpin a Instagram a https 3A 2F 2Finstagram com 2Fdrandygalpin a YouTube a https 3A 2F 2Fwww youtube com 2Fchannel 2FUCe3R2e3zYxWwIhMKV36Qhkw a Articles Exercise Snacks A Novel Strategy to Improve Cardiometabolic Health a http 3A 2F 2Fbit ly 2F3Rp7UlP a The Effects of Acute Exercise on Mood Cognition Neurophysiology and Neurochemical Pathways A Review a https 3A 2F 2Fbit ly 2F3HniYv5 a Other Resources Exercise Snacks a https 3A 2F 2Fbeyond ubc ca 2Fexercise-snacks a SHIFT Breathing Gears a https 3A 2F 2Fyoutu be 2Fu8kxddDHj90 a SHIFT Breathing Assessment a https 3A 2F 2Fshiftadapt com 2Fbreathwork a 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 - 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