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

Intro

In this episode of the Huberman Lab podcast, Dr. Andrew Huberman is joined by Dr. Andy Galpin to discuss how to build physical endurance and lose fat. They delve into the science behind energy production, fuel utilization, and effective training protocols. Whether you’re an athlete or simply looking to improve your fitness, this episode provides valuable insights into optimizing your physical performance.

Main Takeaways

Building Endurance and Losing Fat

• Mitigation can be as simple as running up a flight of stairs or doing 20 seconds of maximal exertion
• Mode of exercise doesn’t matter, it’s the exertion that counts
• Once every four hours, do 20 seconds of all-out exertion while remaining safe
• Protocol doesn’t need to be followed exactly, just get your heart rate up multiple times a day

Understanding Energy Production and Fatigue Management

• Different fuel sources in the body are used at different times and levels of exertion
• Body fat is eventually used as a fuel source during exercise when other sources are depleted
• Body fat is lost through respiration, specifically exhaling carbon dioxide
• Metabolism breaks down carbon bonds to produce energy, and managing carbon is crucial for energy production and fatigue management

Weight Loss and Fuel Utilization

• Calories are a measure of energy produced by breaking carbon bonds
• Fat has more carbons per mole than carbohydrates, so less physical fat is needed for the same amount of energy
• Ingesting less carbon or expelling more carbon are the two options for weight loss
• Hyperventilation training can increase rates of exhalation and aid in weight loss

Optimizing Training Protocols

• Fitness is not solely about increasing maximum heart rate but rather increasing efficiency through higher stroke volume and lower heart rate at the same workload
• Athletic Greens is a vitamin mineral probiotic and adaptogen drink that helps meet all foundational nutritional needs
• Different modes of exercise utilize energy differently and trigger specific adaptations in the body
• Understanding the foundational principles of energy production and utilization is important for designing effective training protocols

Fuel Utilization and Weight Management

• Burning fat does not necessarily mean losing fat from the body
• High-intensity exercise can reduce body carbohydrate stores
• Burning body fat stores is different from burning dietary fat
• Doing cardio after weight training may not enhance body fat loss if total energy expenditure is equated

Summary

Understanding Energy Production and Fatigue Management

Dr. Galpin emphasizes the importance of understanding energy production and fatigue management for improving physical performance. Different fuel sources are utilized at different levels of exertion, with body fat being used when other sources are depleted. Fat loss occurs through the exhalation of carbon dioxide, highlighting the role of carbon management in energy production. By managing carbon effectively, individuals can optimize their energy levels and reduce fatigue during exercise.

Weight Loss and Fuel Utilization

Dr. Galpin explains that weight loss can be achieved by either ingesting less carbon (calories) or expelling more carbon through increased exhalation. Hyperventilation training can help increase rates of exhalation and aid in weight loss. The understanding that fat has more carbons per mole than carbohydrates allows for a more efficient energy source, requiring less physical fat for the same amount of energy. By managing carbon intake and output, individuals can effectively manage their weight and improve their overall health.

Optimizing Training Protocols

Dr. Galpin emphasizes that fitness is not solely about increasing maximum heart rate but rather improving efficiency through higher stroke volume and lower heart rate at the same workload. This understanding can help individuals design effective training protocols that focus on improving cardiovascular health and endurance. Additionally, Dr. Galpin highlights the importance of proper nutrition and recommends Athletic Greens as a comprehensive supplement to meet foundational nutritional needs. By understanding the principles of energy production and utilization, individuals can optimize their training and achieve their fitness goals.

Fuel Utilization and Weight Management

Dr. Galpin clarifies that burning fat during exercise does not necessarily equate to losing fat from the body. High-intensity exercise can reduce body carbohydrate stores, but it may not directly lead to fat loss. It’s important to differentiate between burning body fat stores and burning dietary fat. Additionally, the timing of cardio exercise in relation to weight training may not significantly enhance body fat loss if total energy expenditure is equated. Understanding the nuances of fuel utilization and weight management can help individuals make informed decisions about their exercise and nutrition routines.

Conclusion

This episode of the Huberman Lab podcast with Dr. Andy Galpin provides valuable insights into building physical endurance and losing fat. By understanding the principles of energy production, fuel utilization, and effective training protocols, individuals can optimize their physical performance and achieve their fitness goals. Whether you’re an athlete or simply looking to improve your overall health, the knowledge shared in this episode can guide you on your journey towards a healthier and fitter lifestyle.