Science of zone 2 cardiovascular exercise (Part 1) | Inigo San Millan, PhD

The Proof with Simon Hill

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.

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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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