GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat

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)
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
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