February 1, 2023 • 3hr 48min

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

Huberman Lab

In this episode, Dr. Andy Galpin, professor of kinesiology at California State University, Fullerton, discusses the science of endurance and protocols to improve various types of physical endurance. He explains how the body uses different energy sources during exercise and rest, the mechanisms underlying fat loss, and how to optimize endurance training. The episode covers key concepts like metabolic flexibility, breathwork for performance, lactate production, anaerobic vs aerobic metabolism, and how to combine different types of workouts to improve overall endurance.

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Key Takeaways

Endurance is about two key factors: fatigue management and fueling
There are multiple types of endurance: muscular endurance, anaerobic capacity, maximum aerobic output, and long duration endurance
Fat loss occurs through exhalation of carbon dioxide - the body breaks down fat into carbon that is exhaled
High intensity interval training (HIIT) can be very effective for improving endurance and fat loss in short time periods
Nasal breathing during exercise can help improve efficiency and endurance
Lactate is not the cause of muscle fatigue but rather helps buffer acidity
A combination of different intensity levels and durations is optimal for overall endurance and fitness
Proper breathing mechanics and posture are crucial for maximizing endurance performance

Introduction

In this episode, Dr. Andy Galpin, professor of kinesiology at California State University, Fullerton, discusses the science of endurance and protocols to improve various types of physical endurance. He explains how the body uses different energy sources during exercise and rest, the mechanisms underlying fat loss, and how to optimize endurance training. The episode covers key concepts like metabolic flexibility, breathwork for performance, lactate production, anaerobic vs aerobic metabolism, and how to combine different types of workouts to improve overall endurance.

Topics Discussed

Understanding Endurance (1:27)

Dr. Galpin explains that endurance comes down to two key factors:

Fatigue management - the ability to deal with fatigue signals
Fueling - managing energy input and utilization

He notes that endurance is important not just for performance, but also for feeling good, looking good, and maintaining functionality over time. Endurance adaptations can benefit anyone, not just athletes.

Improving Breathing Mechanics for Endurance (5:35)

Dr. Galpin emphasizes the importance of proper breathing mechanics for endurance:

Nasal breathing can help improve breathing mechanics
Maintaining proper posture is crucial, especially during longer duration exercise
Pay attention to technical breakdown in form/posture as a sign of fatigue

Quick Endurance Boosters: Exercise Snacks (7:46)

Dr. Galpin discusses "exercise snacks" - short bursts of intense activity that can improve fitness:

As little as 20 seconds of all-out exertion (e.g. running up stairs) repeated 3x per day can improve cardiorespiratory fitness
Can be done without equipment or changing clothes
Helps improve post-meal glucose control when done after eating

Understanding Fat Loss and Metabolism (22:16)

Dr. Galpin explains the mechanisms of fat loss:

Fat loss occurs through exhalation of carbon dioxide
The body breaks down fat molecules into carbon that is then exhaled
Increasing exhalation rate alone is not an effective fat loss strategy
Exercise increases carbon dioxide production and exhalation, leading to fat loss over time

Energy Systems and Fuel Sources (1:36:42)

Dr. Galpin details the body's energy systems and fuel sources:

Phosphocreatine system - very fast energy for 0-15 seconds
Anaerobic glycolysis - uses carbohydrates for 15 seconds to 2-3 minutes
Aerobic system - uses carbs and fats for longer duration exercise
Lactate is produced during anaerobic glycolysis and can be used as fuel

He emphasizes that lactate is not the cause of muscle fatigue, but rather helps buffer acidity.

High Intensity Interval Training (HIIT) (2:58:10)

Dr. Galpin discusses protocols for high intensity interval training:

20-60 second all-out efforts with 1-3 minutes rest between
Aim for 5-6 total minutes of high intensity work per week
Can be done 2-3 times per week
Focus on maintaining proper form/technique
Use nasal breathing during recovery periods

Maximizing Aerobic Capacity (3:16:40)

For improving maximum aerobic capacity, Dr. Galpin recommends:

Efforts lasting 5-15 minutes at high intensity
Examples: 1 mile time trial, 800m repeats
Do 1-2 times per week
Include lower intensity aerobic work to support this training

Long Duration Endurance Training (3:21:58)

For long duration endurance, Dr. Galpin suggests:

30-120 minutes of steady state exercise
Can use circuits or varied exercises to make it more engaging
Focus on maintaining proper breathing and posture
Helps improve capillarization and fat utilization

Combining Different Types of Endurance Training (3:29:10)

Dr. Galpin outlines how to combine different endurance modalities:

Include high intensity, moderate intensity, and low intensity work
60-70% of training volume as moderate intensity
10% as very high intensity (20-30 second efforts)
Remainder as longer high intensity efforts (5-15 minutes)
This combination improves overall endurance and metabolic flexibility

Sample Weekly Endurance Training Plan (3:37:23)

Dr. Galpin provides a sample weekly plan for someone training for a half marathon:

2-3 days of moderate intensity runs (60-70% of volume)
1 day of very short high intensity intervals (20-30 seconds)
1 day of longer high intensity intervals (5-15 minutes)
Can be adapted based on schedule and goals

Conclusion

Dr. Galpin emphasizes that a well-rounded endurance training program should include a variety of intensities and durations to maximize adaptations. By combining high intensity intervals, moderate steady-state work, and longer endurance efforts, individuals can improve their overall endurance, metabolic flexibility, and fitness. Proper breathing mechanics, posture, and technique are crucial for optimizing performance and preventing injury. The protocols discussed can be adapted for different fitness levels and goals, from recreational exercisers to competitive endurance athletes. Overall, this comprehensive approach to endurance training can help individuals improve their physical performance, body composition, and long-term health.