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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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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Rebounding on a bungee mini trampoline. You’re welcome.
2:28:19 dr Andy Koutnik has observed different where very little carbs are needed to maintain performance. As a sprinter I have not lost any power in my sprint by going low to zero carb
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Thank you both!
so I'm confused that when we say a muscular guy has a higher maintenance calorie than a non muscular one, even if they weigh the same, does exhaling Carbon has any role to play there?
Question regarding fasted or glycogen depleted training:
If fat is a less efficient fuel, and needs more oxygen, does that not increase respiration rate, and therefore burn more fat?
Also, would the increased oxygen demand of fat burning increase vo2 max over time?
good podcast
"This guest series with Dr. Andy Galpin is pure gold! The breakdown of endurance training and fat loss is insanely practical, science-backed, and clear. Huge thanks to Andrew and Dr. Galpin for sharing such high-value knowledge. Keep these incredible, life-changing videos coming—can't wait for the next episode!"
Great episode learned so much 👏 ❤
cxdy did not prod dis bru
So I genuinely enjoyed this. Something you kept eluding to is after a certain point, the energy systems change once you’ve exceeded a certain amount of time. As a long distance triathlete and ultra marathoner, what are those changes and shifts that are occurring. If you have a video on this I would love to listen.
Fasting
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Wow – I’m a retired, well, sadly, disabled, RN 35 years experience and I worked ICU/CCU, PACU, the SWAT Nurse and it’s been a long time since I’ve heard those words “stroke volume”. Of course those were critical functions for our patients as if their heart rates went too high then their stroke volumes would end up dropping and so would their cardiac output (ie – blood pressure drop – not good!) or it their heart rates were really low then their stroke volume was high but their cardiac output was low because each beat was maybe only 20 beats every minute so not enough blood pressure again!
Does anyone even listen to this guy anymore 💤💤💤💤
Dry, slow, long boring…get to the point.
"I feel like I should look in my right shoe" was timing genius 😂
May I ask that native speakers speaks as fast as Dr. Andy Galpin in the real life in conversation right?
Cuz I' just an English learner. Hope someone can answer me
note to self….. 02:45:00 – 03:17:00
I truly appreciate this discussion – although it is SOOO above my head, I simply cannot make heads or tales of anything minus a few protocols near the end of the video to enhance endurance. I must say, I was entirely confused about all the talk between glucose and fat metabolism. In essence, as I was listening, it seems like he was saying that, basically, you hardly ever burn fat. Yes, he said you can burn fat and are when sleeping, but it seemed like Dr. Galpin says we're always and primarily metabolizing glucose. Thus, there were no protocols to burn fat…at all. The closest thing was the quick discussion about hyperventilating. But people burn fat and lose weight and change their body composition all the time (fat loss is my primary focus here). Basically, is walking and NEAT and sleeping the main three ways to burn fat? It seems if we demand anything over nasal breathing (both in and out), that that is an indication we're metabolizing glucose (and need to at least start mouth exhalations to clear the 'waste'/(carbon). Sorry for the long comment/concern. Again, I (tried) to learn a ton, but was discouraged that fat loss kinda seemed to be a relative impossibility. (Again, I know that isn't the conclusion, but ugh, he never said X burns fat – aside from sleeping and hyperventilating.) Where am I wrong?
1:39:23
Respect to Huberman for staying totally humble and kind! There were plenty of moments where just Andy’s delivery style came off as condescension and would have gotten under a lot of people’s skin.
For a lot of people, your explanations are too long and complicated.
Do a short bout of exercise (20 min) prior to an exam to boost your performance due to available lactate
good refresher for those of us who were biochem majors
Dude… enough with the chemistry lol
The way how Andrew explains his knowledge about "How does one lose weight" and in the end the answer is just a simple sentence, always gets me. 😂😂
I am still returning to this series every 6 months or so… Currently on the 4th cycle. 🤩👌
You also lose burn fat sub-product by shitting and pissing. In fact, much more than breathing. Galpin appears to have a limited understanding of how intertwined those three mechanisms are. One should also pay attention in what goes in the body as it will determine what and how it goes out and what stays in.
Hello. If protein helps with muscle growth, can someone with more muscle store more glycogen?
The description of fat saturation (~28:51) is incorrect. Fully saturated means all of the C-C bonds are single bonds. Monounsaturated means you have (1) C-C double bond
thank you very much
10:00 Maybe I missed it but if Dr. Galpin didn't mention the Tabata protocol, it's really disappointing.