Zone 2 & Beyond: Training Secrets From Dr Iñigo San Millán (Tadej Pogača...

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Zone 2 training has gained significant attention in recent years, with many people trying to integrate this incredibly beneficial type of exercise into their routines. But how do you know when you’re in Zone 2, and what are the mechanisms and benefits of this type of training? In Episode #277, I’m joined by Dr Inigo San Millan to clarify these questions and delve into the cardiometabolic science that makes Zone 2 training truly noteworthy. 👇 Visit The Proof website for the full show notes and supporting studies. 👇 https://theproof.com/podcast/ With an illustrious career spanning twenty-seven years, Dr Inigo San Millan is a leading applied exercise physiologist and sports medicine advisor. He's consulted for an array of professional teams and athletes globally, across multiple sports and organisations, including the US Olympic Committee and the International Cycling Union. Dr San Millan has been at the forefront of developing innovative methodologies in areas such as physiological and metabolic assessment, mitochondrial function, and nutrition. A faculty member at the University of Colorado in the departments of Medicine, Human Physiology, and Nutrition, he applies his expertise beyond the athletic sphere to address metabolic rehabilitation in individuals suffering from chronic diseases like cardiometabolic diseases and type 2 diabetes. Renowned as a frequent speaker at global conferences, Dr San Millan brings an unparalleled depth of knowledge on metabolic health, making him an ideal guest to elucidate the science behind Zone 2 training. Learn about the intricacies of Zone 2 training as we break down complex topics into digestible insights that you can apply to your own fitness journey. Dr San Millan provides a clear roadmap for understanding how energy is produced at various training zones, emphasising the unique benefits of Zone 2 and how to harness them for longevity. Specifically, we discuss: 00:00 - Introduction 2:21 - Understanding Metabolic Health 6:40 - Metabolic Health Among Elite Athletes: Exploring the Perfection of Studying 8:00 - Metabolic Health, Mitochondria, and Nutrition 14:41 - Defining 'Metabolise' 18:33 - Metabolic Flexibility 21:01 - Mitochondrial Dysfunction 24:44 - The Role of Oxygen in Energy Production Mechanisms 28:07 - Comprehending Energy Zones 40:27 - Energy Metabolism Mechanisms: Glucose vs. Fat 45:29 - Zone 2's Optimal Stimulation of Mitochondria 51:12 - Lactate's Impact on Mitochondria 1:00:03 - Managing Lactate Levels: Strategies Employed by Athletes 1:15:39 - Establishing an Aerobic Base 1:17:57 - Inducing Mitochondrial Stimulation Through Zone 2 Training 1:31:30 - Metabolic Health in Sedentary Lifestyles: Understanding the Impact 1:38:41 - Zone 2 Demystified: Unveiling Its Significance 1:40:39 - Recognizing Zone 2: How to Identify Your State 1:54:31 - Zone 2's Role in Fat Loss: Separating Fact from Fiction 2:00:40 - Optimizing Zone 2 Intensity for Maximum Results 2:12:32 - Effective Modalities for Zone 2 Training: Making Informed Choices 2:18:53 - Resistance Training's Integration within Zone 2 Regimen 2:21:12 - The Optimal Timing for Zone 2 Training: Navigating the Day 2:27:00 - Supplements and Their Relevance to Zone 2 2:38:59 - Amplifying Training Benefits: Embracing Zones 3 and 4 2:40:47 - Outro Connect with Dr Inigo San Millan: - Instagram: https://www.instagram.com/inigosanmil... - Twitter/X: https://twitter.com/doctorinigo Listen to the episode we mentioned with Dr Herman Pontzer at https://theproof.com/rethinking-diet-... If you have any additional questions you would like answered in the future, let me know in the comments. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at http://insidetracker.com/simon The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. Enjoy, friends. Simon

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In this new episode Steven sits down with the world renowned expert on the evolution of human physical activity, Dr Daniel E. Lieberman. 

0:00 Intro 02:38 Why do you do this research? 03:35 Where has your work taken you? 04:34 Has your research shifted your perspective on exercise? 05:55 The biggest exercise myths 12:00 The importance of weight training 16:12 Why always moving your body is so important 19:47 Genetics vs lifestyle 24:20 Have we evolved to be lazy? 25:46 We should be preventing diseases, not medicating them 28:13 Do hunter-gatherers get the same diseases as us? 31:32 The truth about sugar 37:30 How would you redesign our society? 42:18 Should organisations force people to exercise? 48:25 What did you learn from these tribes? 50:03 Why you should do strength training on your feet 56:38 Is too much muscle bad? 01:01:46 Running myths 01:06:58 The best cardio workout 01:09:21 The best exercise for weight loss 01:15:59 Why we need more compassion around exercise 01:20:46 What is it that actually gets people exercising? 01:24:59 The last guest's question You can purchase Dr Lieberman’s newest book, ‘Exercised: The Science of Physical Activity, Rest and Health’, here: https://bit.ly/44fKyog My new book! 'The 33 Laws Of Business & Life' per order link: https://smarturl.it/DOACbook Join this channel to get access to perks: https://bit.ly/3Dpmgx5

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