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.

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Dr. Andy Galpin
Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php
Website: https://www.andygalpin.com
Twitter: https://twitter.com/drandygalpin
Instagram: https://instagram.com/drandygalpin
YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw

Articles
Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health: http://bit.ly/3Rp7UlP
The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review: https://bit.ly/3HniYv5

Other Resources
Exercise Snacks: https://beyond.ubc.ca/exercise-snacks
SHIFT Breathing Gears: https://youtu.be/u8kxddDHj90
SHIFT Breathing Assessment: https://shiftadapt.com/breathwork

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 – https://www.blabacphoto.com

Disclaimer: https://hubermanlab.com/disclaimer
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This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don’t realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. I explain how this can be accomplished with non-exercise movements such as fidgeting to burn thousands of calories of fat a day– a practice is rarely discussed but very well supported by the science literature. I also discuss an optimal fat loss protocol using cold to create shiver, and how specific types and timing of exercise impact fat loss. I discuss if exercising fasted indeed increases fat oxidation– it turns out the type and duration of exercise really matters. And I discuss the use of caffeine, GLP1 from Mate or guayusa and emerging new prescription compounds for fat loss. The episode includes a lot of tools, links to cost-free resources and explanation of the science underlying each tool for fat loss.

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Cold Protocols via The Cold Plunge:
https://thecoldplunge.com/pages/protocols

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Website – https://hubermanlab.com

Timestamps:
00:00:00 Introduction
00:06:00 Fat Loss: The Key Role of Neurons
00:08:44 The First Law of Fat Loss
00:11:00 Neurons Connect To Fat! (& That Really Matters)
00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid
00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss
00:23:08 Our Brain Talks To Our Fat
00:25:00 The Most Incredible & Dangerous Fat Loss Agent
00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation
00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands
00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss
00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”
00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss
00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat
00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver
00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”
00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)
00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers
00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal
01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat
01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss
01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/
01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.
01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?
01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.
01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat
01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.
01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation
01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector
01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation
01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns
01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide
01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution
01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool
01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant
01:44:35 Acetly-L-Carnitine: Facilitates Fat Oxidation
01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss
01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
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