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 sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLevels: https://levels.link/hubermanLMNT: https://drinklmnt.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps

Endurance: Benefits, Mechanics & Breathing

Tool: “Exercise Snacks”

Sponsor: Levels, LMNT

Endurance Categories

Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism

Exhalation Rates, Exercise & Fat Loss; Calories

Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate

Sponsor: AG1

Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization

Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue

Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization

Muscle & Basal Metabolic Rate

Sponsor: InsideTracker

Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates

Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy

Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic

Lactate, Energy Production Buffer

Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate

Lactate for Exercise & Cognitive Performance

Energy Production, Waste Management & Endurance Exercise; Insulin

Protein & Fat Utilization for Energy; Exercise & Fat Loss

Protein as Fuel Source, Fire Analogy

Low-Carbohydrate Diet & Performance

Muscular Endurance: Fuel Sources, Training & Capillarization

Tool: Muscular Endurance & Modifiable Variables; Examples

Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization

Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System”

Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery

Tool: “Sugarcane” Endurance Protocol

Anerobic Capacity, Training Progression

Tool: Maximum Aerobic Output, Training & Modifiable Variables

Tool: Long Duration Endurance, Training, Circuits

Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique

Weekly Combination Training, Metabolic Flexibility & Longevity

Tool: Mixed Endurance Training, Half Marathon Example