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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Articles
Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health:
The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review:
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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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ACV + Keto Gummies: A Modern Solution to Slim Down
The Science Behind Weight Loss Success Stories
Weight loss is a complex process that requires understanding of multiple factors, including diet, exercise, lifestyle changes, and nutrition. While there are various strategies for weight loss, not all of them lead to long-term success. Studies have shown that effective weight loss involves making sustainable lifestyle modifications rather than relying on fad diets or quick fixes. A balanced approach to health incorporates regular physical activity, healthy eating habits, stress management techniques, and adequate sleep.
Incorporating ACV gummies into a keto diet can be an innovative solution for individuals seeking a modern way to slim down. The combination of exogenous acetic acid from apples (in the form of ACV) with ketones produced during fat breakdown may enhance metabolic processes that promote weight loss. Research has demonstrated that dietary supplements such as ACV gummies can influence gut health, reducing inflammation and potentially aiding in the regulation of appetite.
Unlocking Effective Weight Loss: A Scientific Approach
The keto diet's mechanism involves inducing a state known as ketosis, where the body burns fat for fuel instead of carbohydrates. When done correctly, this metabolic shift is efficient at shedding pounds while maintaining muscle mass. ACV gummies are believed to work in synergy with the keto diet by improving digestion and providing additional health benefits.
Combining keto with other proven weight loss strategies can be crucial in achieving success stories that stand out from generic results reported for these diets alone. Mindful eating practices, adequate hydration levels, consistent sleep schedules, regular exercise sessions, stress management techniques like meditation or yoga practice all contribute to creating a comprehensive approach towards optimal health.
In particular for women and men with specific needs (i.e., hormonal fluctuations) incorporating natural aids may prove particularly effective in facilitating these body modifications during periods of physical changes which can have a beneficial effect on mental well-being as an example. Combining keto diet strategies along with the use of ACV gummies has potential applications across diverse categories such as balancing blood sugar levels and managing cravings associated particularly in women.
Maximizing Results Through The Right Lifestyle Changes
Exercise routine modifications should focus not only on high-intensity activities like HIIT but also incorporate low-impact movements promoting general mobility improvement for men. In contrast, stress management could involve techniques that promote mental well-being such as breathwork meditation mindfulness practices daily walking routines – helping you keep pace with an ever-changing schedule at home or work. As people seek efficient ways to stay healthy while working and maintaining social relationships many often overlook the impact sleep has on fat loss; prioritizing rest will pay dividends.
Understanding our bodies metabolic rates allows us better understand how different foods affect these systems (which is a reason why understanding what makes you hungry). Therefore, learning what specific types contribute positively or negatively might aid individuals aiming towards losing their weight without starving them in return - it provides an opportunity to take back control over one's own health.
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