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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): https://athleticgreens.com/huberman Levels: https://join.levelshealth.com/huberman2/?partner=HUBERMAN LMNT: https://partners.drinklmnt.com/free-gift-with-purchase?rfsn=6327528.ecaabe8&rfsn_cn=EXCLUSIVE+GIFT+FOR+THE+HUBERMAN+LAB+COMMUNITY InsideTracker: https://info.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Social & Website Instagram: https://www.facebook.com/unsupportedbrowser Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/unsupportedbrowser TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com/ Newsletter: https://www.hubermanlab.com/newsletter 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://www.facebook.com/unsupportedbrowser YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw Articles Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health: https://journals.lww.com/acsm-essr/Fulltext/2022/01000/Exercise_Snacks__A_Novel_Strategy_to_Improve.5.aspx The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/ Other Resources Exercise Snacks: https://beyond.ubc.ca/exercise-snacks/ SHIFT Breathing Gears: https://www.youtube.com/watch?v=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://www.hubermanlab.com/disclaimer