Episode
GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
3:48:52
Published: Wed Feb 01 2023
Description
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. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer
Chapters
In this podcast, the hosts discuss the various ways to trigger the endurance adaptation and achieve the four different types of endurance while maximizing fat loss.
00:00 - 01:39 (01:39)
Summary
In this podcast, the hosts discuss the various ways to trigger the endurance adaptation and achieve the four different types of endurance while maximizing fat loss. They also explore the definition of endurance and the different protocols required for it.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The belief that cardio exercise is only for losing fat and for short term health benefits is a myth, and endurance training must be practiced with the goal of long term sustainability.
01:39 - 07:22 (05:43)
Summary
The belief that cardio exercise is only for losing fat and for short term health benefits is a myth, and endurance training must be practiced with the goal of long term sustainability. There are tools and mechanisms that can help access better endurance.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
Learn how running up a flight of stairs or doing a quick bout of exercise for just 20 seconds can be an effective mitigation strategy for those stuck in a sedentary lifestyle.
07:22 - 13:13 (05:50)
Summary
Learn how running up a flight of stairs or doing a quick bout of exercise for just 20 seconds can be an effective mitigation strategy for those stuck in a sedentary lifestyle.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
Levels is a tool that helps users understand how various factors, such as food intake and exercise, impact their blood glucose levels.
13:13 - 18:09 (04:55)
Summary
Levels is a tool that helps users understand how various factors, such as food intake and exercise, impact their blood glucose levels. Additionally, the tool provides insights on how to optimize mental and physical performance based on nutrient intake and lifestyle habits.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The podcast delves into how the body makes and handles energy and fatigue, discussing fuel sources including glycogen and body fat, along with how protein functions as a fuel source.
18:09 - 26:47 (08:38)
Summary
The podcast delves into how the body makes and handles energy and fatigue, discussing fuel sources including glycogen and body fat, along with how protein functions as a fuel source.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The length and degree of saturation of fatty acids are determined by the number and location of double bonds in their carbon chains, which require energy from the sun to form.
26:47 - 30:30 (03:43)
Summary
The length and degree of saturation of fatty acids are determined by the number and location of double bonds in their carbon chains, which require energy from the sun to form.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The podcast delves into the process of how humans lose fat and explores whether breath protocols that force exhale can help in burning fat.
30:30 - 37:58 (07:27)
Summary
The podcast delves into the process of how humans lose fat and explores whether breath protocols that force exhale can help in burning fat.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
Increasing respiration rate is the key to optimizing fat loss, regardless of the exact protocol for training.
37:58 - 42:44 (04:45)
Summary
Increasing respiration rate is the key to optimizing fat loss, regardless of the exact protocol for training. It is also possible to increase lung capacity for even more respiration and better fat loss results.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The amount of blood pumped out per pump, called stroke volumes, increase when you're able to adapt to endurance training, which reduces your heart rate and keeps cardiac output exact to energetic demands.
42:44 - 47:03 (04:19)
Summary
The amount of blood pumped out per pump, called stroke volumes, increase when you're able to adapt to endurance training, which reduces your heart rate and keeps cardiac output exact to energetic demands.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The different modes of energy utilization in the body, including making and breaking energy bonds, moving energy into different tissues, and exhalation, all relate to different modes of movement and exercise.
47:03 - 53:34 (06:30)
Summary
The different modes of energy utilization in the body, including making and breaking energy bonds, moving energy into different tissues, and exhalation, all relate to different modes of movement and exercise. This results in excess post exercise oxygen consumption (EPOC).
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
Burning fat during exercise does not necessarily mean burning body fat stores.
53:34 - 1:03:53 (10:19)
Summary
Burning fat during exercise does not necessarily mean burning body fat stores. Maximizing fat burning for exercise and maximizing body fat loss over time are different goals.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
During exercise, the body breaks down glycogen to maintain blood glucose levels and prevent a drop in blood pH, glucose, pressure, and electrolyte concentrations.
1:03:53 - 1:06:57 (03:03)
Summary
During exercise, the body breaks down glycogen to maintain blood glucose levels and prevent a drop in blood pH, glucose, pressure, and electrolyte concentrations. The liver also plays a crucial role in stabilizing blood glucose levels.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The issue of accessing body fat stores during a subcaloric state and using body fat converted to glycogen to fill glycogen stores is discussed.
1:06:57 - 1:12:08 (05:10)
Summary
The issue of accessing body fat stores during a subcaloric state and using body fat converted to glycogen to fill glycogen stores is discussed. When muscle glycogen is burned and a person is hypo caloric, the result is fat loss.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The idea of being "fat adapted" is often misunderstood and exaggerated.
1:12:08 - 1:19:05 (06:57)
Summary
The idea of being "fat adapted" is often misunderstood and exaggerated. Adding more muscle might not be significant if you already have enough muscle mass, and other factors play a more critical role in building muscle.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
Learn about the ideal range for blood glucose levels and how symptomology can help diagnose uncontrolled energy bouts and mood swings.
1:19:05 - 1:26:13 (07:07)
Summary
Learn about the ideal range for blood glucose levels and how symptomology can help diagnose uncontrolled energy bouts and mood swings. Additionally, discover the limitations of traditional blood and DNA tests.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
Ingesting carbohydrates late at night can potentially fill glycogen stores and provide energy for morning training, despite traditional advice to avoid carbohydrates late in the day, and can promote better sleep due to the sedating effects.
1:26:13 - 1:31:17 (05:03)
Summary
Ingesting carbohydrates late at night can potentially fill glycogen stores and provide energy for morning training, despite traditional advice to avoid carbohydrates late in the day, and can promote better sleep due to the sedating effects. High carbohydrate meals at the end of the day can also aid with weight-cutting for athletes.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The key to managing energy throughout the day includes stabilizing protein and ingesting food in proper combinations with fiber and protein.
1:31:17 - 1:35:57 (04:40)
Summary
The key to managing energy throughout the day includes stabilizing protein and ingesting food in proper combinations with fiber and protein. Implementing strategies like pre-exercise carbohydrate meal and fat prior to the workout can also help in enhancing adaptation and managing energy.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
This podcast segment explains how glycogen is split and provides a brief overview of the energy that can be obtained from it.
1:35:57 - 1:42:44 (06:46)
Summary
This podcast segment explains how glycogen is split and provides a brief overview of the energy that can be obtained from it.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The number and quality of mitochondria impact anaerobic performance due to their role in producing energy quickly and limiting acidity.
1:42:45 - 1:48:44 (05:58)
Summary
The number and quality of mitochondria impact anaerobic performance due to their role in producing energy quickly and limiting acidity. The efficiency of this system can impact high-intensity activities.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The body has different systems for producing the energy needed to move, including creatine, anaerobic glycolysis, and fat metabolism, with each system providing energy for different time frames.
1:48:44 - 1:56:58 (08:14)
Summary
The body has different systems for producing the energy needed to move, including creatine, anaerobic glycolysis, and fat metabolism, with each system providing energy for different time frames.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The three-carbon molecule known as pyruvate plays a critical role in cellular respiration, as it acts as a fork in the road leading to either the production of energy or the formation of metabolic waste.
1:56:58 - 2:03:54 (06:55)
Summary
The three-carbon molecule known as pyruvate plays a critical role in cellular respiration, as it acts as a fork in the road leading to either the production of energy or the formation of metabolic waste.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
Ingesting carbohydrates before a short endurance event such as a half marathon may not be necessary, while long endurance events such as cycling may require the use of fat as fuel sources.
2:03:54 - 2:08:10 (04:16)
Summary
Ingesting carbohydrates before a short endurance event such as a half marathon may not be necessary, while long endurance events such as cycling may require the use of fat as fuel sources.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
When striving to achieve peak performance during endurance activities, it's important to focus on breathing, heart rate, and glycogen stores.
2:08:10 - 2:13:50 (05:39)
Summary
When striving to achieve peak performance during endurance activities, it's important to focus on breathing, heart rate, and glycogen stores. For longer events, running out of muscle or liver glycogen can become a concern.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
Whether it's fat or carbohydrates, they ultimately end up in the mitochondria as the same thing for energy use, but pulling energy from fat means having to draw from the entire body, resulting in overall fat loss.
2:13:50 - 2:18:38 (04:48)
Summary
Whether it's fat or carbohydrates, they ultimately end up in the mitochondria as the same thing for energy use, but pulling energy from fat means having to draw from the entire body, resulting in overall fat loss. Small chain and medium chain fatty acids, such as MCT, can be utilized immediately as an energy source.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
When it comes to burning calories and losing fat, it doesn't matter whether you rely predominantly on carbohydrate, fat or protein.
2:18:38 - 2:24:06 (05:28)
Summary
When it comes to burning calories and losing fat, it doesn't matter whether you rely predominantly on carbohydrate, fat or protein. Different types of exercise may make you hungrier than others for a variety of reasons, but the key to fat loss is really just creating a caloric deficit.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
A high fat, low carbohydrate nutrition strategy is effective for people who don't do much physical activity.
2:24:06 - 2:29:58 (05:51)
Summary
A high fat, low carbohydrate nutrition strategy is effective for people who don't do much physical activity. Those who consume very low or zero carbohydrate diets tend to do limited or low-intensity endurance exercise and are not able to solely rely on fat as their energy source.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
This podcast episode discusses the different exercise adaptations, starting with muscular endurance, which is generally present in local muscle groups and causes pain when used excessively.
2:29:58 - 2:34:01 (04:03)
Summary
This podcast episode discusses the different exercise adaptations, starting with muscular endurance, which is generally present in local muscle groups and causes pain when used excessively.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
Muscle endurance training increases the number of capillaries in the muscle which can lead to better muscle performance.
2:34:01 - 2:39:03 (05:02)
Summary
Muscle endurance training increases the number of capillaries in the muscle which can lead to better muscle performance. The specific signal that causes this increase is still unknown.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
This episode discusses the importance of training for muscle endurance and provides tips on how to effectively train for it without sacrificing muscle strength and hypertrophy.
2:39:03 - 2:43:47 (04:43)
Summary
This episode discusses the importance of training for muscle endurance and provides tips on how to effectively train for it without sacrificing muscle strength and hypertrophy.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
Even if you're an endurance athlete or a recreational exerciser not interested in building more muscle speed, increases in anaerobic capacity are still beneficial since it helps prevent running out of muscle glycogen during long periods of exercise.
2:43:47 - 2:48:48 (05:01)
Summary
Even if you're an endurance athlete or a recreational exerciser not interested in building more muscle speed, increases in anaerobic capacity are still beneficial since it helps prevent running out of muscle glycogen during long periods of exercise. Anaerobic exercises such as wall sits and pushups are effective and can be done in intervals for maximum benefit.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The podcast discusses the back-of-the-envelope method and the more precise method of dividing your heart rate zones from one to five.
2:48:48 - 2:54:20 (05:31)
Summary
The podcast discusses the back-of-the-envelope method and the more precise method of dividing your heart rate zones from one to five. They also review Brian Mackenzie's breathing gear system to help assess your heart rate zones.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The podcast discusses the different gear levels in breathing techniques for high-intensity intervals, which range from nose to mouth strategy to straight mouth breathing, which is necessary for maximum exertion.
2:54:20 - 3:00:20 (06:00)
Summary
The podcast discusses the different gear levels in breathing techniques for high-intensity intervals, which range from nose to mouth strategy to straight mouth breathing, which is necessary for maximum exertion.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The speaker suggests picking total body movements like pushing or dragging a sled, sprinting uphill or swimming for workouts.
3:00:20 - 3:03:29 (03:08)
Summary
The speaker suggests picking total body movements like pushing or dragging a sled, sprinting uphill or swimming for workouts. The speaker also explains the benefits of the assault bike and suggests looking for exercises that provide high resistance and low eccentric load.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
A minimum of 4 rounds of 30 seconds on, 30 seconds off protocol of high-intensity interval training (HIIT) 3 days a week is recommended.
3:03:29 - 3:10:41 (07:12)
Summary
A minimum of 4 rounds of 30 seconds on, 30 seconds off protocol of high-intensity interval training (HIIT) 3 days a week is recommended. The protocol consists of an air bike one day, hill sprints another day, and swimming on the third day.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The interviewee explains his training method, which involves multiple rounds of high-intensity exercises with short rest periods.
3:10:41 - 3:14:21 (03:39)
Summary
The interviewee explains his training method, which involves multiple rounds of high-intensity exercises with short rest periods. He recommends resting for one to three minutes between rounds and doing up to six rounds in one training session.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The podcast discusses improving garden effectiveness by bringing in nutrients and dealing with waste.
3:14:21 - 3:21:10 (06:48)
Summary
The podcast discusses improving garden effectiveness by bringing in nutrients and dealing with waste. A suggestion is made to progress by doing a higher amount of work every week or by adding a round, where the quality of the work decreases but it challenges the buffering system in a positive way.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
For high-level athletes, low-load training can improve performance, while for others, it is best to incorporate at least 20-30 minutes of steady-state exercise once a week for any training goals outside of specific scenarios.
3:21:11 - 3:30:25 (09:13)
Summary
For high-level athletes, low-load training can improve performance, while for others, it is best to incorporate at least 20-30 minutes of steady-state exercise once a week for any training goals outside of specific scenarios. Short circuits with exercises like farmer's carries can also be effective with minimal downtime.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
This podcast episode offers a comprehensive endurance training program that combines different elements of endurance for a stronger and faster performance in running, cycling, or swimming.
3:30:25 - 3:39:43 (09:18)
Summary
This podcast episode offers a comprehensive endurance training program that combines different elements of endurance for a stronger and faster performance in running, cycling, or swimming.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The key to preparing for a half marathon involves dividing your training into two parts- 70% will cater to improving the specific event running and the remaining 30% will help in overall fitness.
3:39:43 - 3:45:59 (06:15)
Summary
The key to preparing for a half marathon involves dividing your training into two parts- 70% will cater to improving the specific event running and the remaining 30% will help in overall fitness. Focusing only on long steady state runs is a mistake that most runners make and that it is important to work on building one's speed and stamina for better results.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
PodcastHuberman Lab
The Neural Network Newsletter provides monthly summaries of Huberman Lab podcast episodes and highlights specific protocols discussed, completely free of cost.
3:46:00 - 3:49:23 (03:23)
Summary
The Neural Network Newsletter provides monthly summaries of Huberman Lab podcast episodes and highlights specific protocols discussed, completely free of cost.