September 04, 2023

Science of zone 2 cardiovascular exercise | Inigo San Millan, PhD

2 hours 49 minutes

Episode #277. Curious about the buzz around Zone 2 training? Dr Inigo San Millan, an expert in metabolic health and sports performance, joins me to decode the science behind Zone 2. Learn how to fine-tune your exercise intensity for metabolic flexibility, longevity, and peak performance.

We discuss:

Introduction (00:00)

Understanding Metabolic Health (2:21)

Metabolic Health Among Elite Athletes: Exploring the Perfection of Studying (6:40)

Metabolic Health, Mitochondria, and Nutrition (8:00)

Defining 'Metabolise' (14:41)

Exploring Metabolic Flexibility (18:33)

Determining the Causes of Mitochondrial Dysfunction (21:01)

The Role of Oxygen in Energy Production Mechanisms (24:44)

Comprehending Energy Zones (28:07)

Energy Metabolism Mechanisms: Glucose vs. Fat (40:27)

Zone 2's Optimal Stimulation of Mitochondria (45:29)

Lactate's Impact on Mitochondria: Unraveling the Effects (50:46)

Managing Lactate Levels: Strategies Employed by Athletes (59:37)

Establishing an Aerobic Base (1:15:13)

Inducing Mitochondrial Stimulation Through Zone 2 Training (1:17:31)

Strategies for Enhancing Mitochondrial Count (1:19:27)

Carbohydrates' Influence on Metabolic Health (1:29:26)

Metabolic Health in Sedentary Lifestyles: Understanding the Impact (1:31:04)

Zone 2 Demystified: Unveiling Its Significance (1:37:59)

Recognizing Zone 2: How to Identify Your State (1:39:57)

Monitoring ATP Production Fuel via Specialized Devices (1:49:12)

Zone 2's Role in Fat Loss: Separating Fact from Fiction (1:53:49)

Optimizing Zone 2 Intensity for Maximum Results (1:59:59)

Weekly Zone 2 Prescription for Robust Mitochondrial Health (2:07:24)

Effective Modalities for Zone 2 Training: Making Informed Choices (2:11:50)

Resistance Training's Integration within Zone 2 Regimen (2:18:11)

The Optimal Timing for Zone 2 Training: Navigating the Day (2:20:29)

Supplements and Their Relevance to Zone 2 (2:26:17)

Summarizing the Essence of Zone 2 (2:35:06)

Amplifying Training Benefits: Embracing Zones 3 and 4 (2:38:17)

Outro (2:40:04)

Connect with Dr Inigo San Millan on Instagram and Twitter/X. If you’d like to listen to the episode with Dr Herman Pontzer that we mentioned in this conversation, you can do so here.

Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a 20% discount at insidetracker.com/simon.

For more insights and supporting studies, visit The Proof website for the full show notes.

Enjoy, friends.

Simon

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

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