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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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Exercise Snacks:
SHIFT Breathing Gears:
SHIFT Breathing Assessment:
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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The Rise of ACV Gummies: Unlocking Their Weight Loss Potential
ACV gummies have been gaining popularity in recent years, and for good reason. These small, chewable supplements are packed with potential health benefits, including weight loss support. But what exactly makes them so effective? Let's dive into the science behind these tasty treats.
Understanding ACV Gummies: A Brief Overview
Apple cider vinegar (ACV) has been a staple in natural medicine for centuries, thanks to its rich content of acetic acid and other beneficial compounds. When combined with gummy bear-like textures, it creates a convenient and delicious way to reap the rewards of ACV supplementation. The key benefits of using ACV gummies include their potential ability to enhance fat burning, suppress appetite, improve digestion, reduce bloating, increase energy levels, boost metabolism, support healthy blood sugar levels, and even help with weight loss plateaus.
The Power Couple: Keto + ACV Gummies
For those following a keto diet or seeking enhanced weight loss results without the hassle of strict meal planning, combining keto principles with ACV gummy supplements has proven to be a game-changer. By incorporating these two nutritional powerhouses into your daily routine, you may experience increased fat-burning potential, reduced inflammation and bloating, improved appetite control, enhanced energy levels, boosted metabolism rates (both resting metabolic rate & thermogenesis), better digestion support, reduced water retention issues (such as swelling or puffy skin), healthier blood sugar regulation patterns leading to fewer cravings for unhealthy snacks – a winning combination.
Tips on Using ACV Gummies Effectively
When using ACV gummies in your weight loss journey, keep the following tips in mind:
- Mix them with keto-friendly meals and beverages: Complementing these supplements with keto-centric diet choices can amplify their effectiveness.
- Set realistic expectations: Be patient; noticeable results might take time – generally within 4-12 weeks of consistent use depending on several factors like starting point health status, nutritional background & how they're using the supplement overall (dosage amounts taken).
- Consider taking a low-to-moderate dose at first: Higher doses can be harsher due to acidity properties but effective for those accustomed.
How ACV Gummies Help with Weight Loss Plateaus
Have you ever found yourself stuck in a weight loss plateau? It's common! Using keto + ACV gummy combos may offer the edge needed. They help by regulating appetite more effectively than traditional supplements often struggle, due to bioavailability issues caused when consuming raw acetic acid directly - leading improved blood sugar management reducing potential cravings spikes as well helping balance out metabolic energy production levels enhancing overall body function towards achieving ideal weight ranges.
Benefits of Combining ACV Gummies with a Keto Lifestyle
By incorporating keto principles into your diet and supplement routine, you may unlock enhanced benefits that can take your weight loss journey to the next level. A combination approach provides both acute reductions in inflammation & chronic oxidative stress along increased fat oxidation pathways for lasting impacts while staying adaptable thanks flexibility built within lifestyle patterns themselves allowing users respond positively even small external factors change over time course progression rather than rigidly following single 'perfect plan' limiting progress potential.
Potential Drawbacks and Precautions
As with any new supplement, there are some drawbacks to consider when using ACV gummies. Some people might experience stomach upset or acid reflux due to the high acidity level of acetic acid – start low if you're sensitive then gradually increase daily dose after observing body tolerance levels; otherwise consult a healthcare professional before beginning treatment course especially pregnant/breastfeeding individuals elderly patients young children with pre-existing diseases requiring prescription medications like blood thinners insulin diabetes meds monitoring closely dosage instructions strictly advised follow recommended usage guidelines.
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