201 - Deep dive back into Zone 2 Training | Iñigo San-Millán, Ph.D. & Peter Attia, M.D.

Comments · 630

• PE

  @PeterAttiaMD · 4 years ago · pinned

  In this episode, we discuss: <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc">0:00:00</a> - Intro <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=10">0:00:10</a> - The amazing potential of cyclist Tadej Pogačar <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=414">0:06:54</a> - Metrics for assessing athletic performance in cyclists and how that impacts race strategy <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=1040">0:17:20</a> - The impact of performance-enhancing drugs and the potential for transparency into athletes’ data during competition <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=1566">0:26:06</a> - Tadej Pogačar’s race strategy and mindset at the Tour de France <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=1798">0:29:58</a> - Defining Zone 2, fat oxidation, and how they are measured <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=2404">0:40:04</a> - Using fat and carbohydrate utilization to calculate the mitochondrial function and metabolic flexibility <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=2670">0:44:30</a> - Lactate levels and fat oxidation as it relates to Zone 2 exercise <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=3594">0:59:54</a> - How moderately active individuals should train to improve metabolic function and maximize mitochondrial performance <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=3987">1:06:27</a> - Bioenergetics of the cell and what is different in elite athletes <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=4759">1:19:19</a> - How the level of carbohydrate in the diet and ketogenic diets affects fuel utilization and power output during exercise <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=5247">1:27:27</a> - Glutamine as a source for making glycogen—insights from studying the altered metabolism of ICU patients <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=5667">1:34:27</a> - How exercise mobilizes glucose transporters—an important factor in diabetic patients <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=5940">1:39:00</a> - Metrics for finding Zone 2 threshold—lactate, heart rate, and more <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=7107">1:58:27</a> - Optimal Zone 2 training: dose, frequency, duration, and type of exercise <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=7822">2:10:22</a> - How to incorporate high intensity training (Zone 5) to increase VO2 max and optimize fitness <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=8605">2:23:25</a> - Compounding benefits of Zone 2 exercise and how we can improve metabolic health into old age <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=8877">2:27:57</a> - The effects of metformin, NAD, and supplements on mitochondrial function <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=9465">2:37:45</a> - The role of lactate and exercise in cancer <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=9882">2:44:42</a> - How assessing metabolic parameters in long COVID patients provides insights into this disease <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=10377">2:52:57</a> - The advantages of using cellular surrogates of metabolism instead of VO2 max for prescribing exercise <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=10950">3:02:30</a> - Metabolomics reveals how cellular metabolism is altered in sedentary individuals <br><a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=11329">3:08:49</a> - Cellular changes in the metabolism of people with diabetes and metabolic syndrome

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• TR

  @trevorgerhardt8594 · 4 years ago

  Next podcast with Iñigo must be done on a bike <i>while</i> in Zone 2

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• PE

  @Petefenlon · 4 years ago

  Who else is watching this while doing zone 2 on the trainer?

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• TY

  @TylerMcConnell · 1 year ago (edited)

  <a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=8140">2:15:40</a> Dr. Inigo explains his training exactly: 4-5 days a week in Zone 2 for 90 min to 2 hours with a 5 minute sprint at the end to improve VO2 max in Zone 5.

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• WI

  @WillPeterson · 4 years ago

  <a href="https://www.youtube.com/watch?v=-6PDBVRkCKc&amp;t=8720">2:25:20</a> &quot;You can make relatively quick changes in your glycolytic efficiency. You can take an untrained person with a vo2 max of 20 and you could take them to 30 in a period of months with the right amount of training. A 50% improvement in a few months. It&apos;s very difficult to see a 50% improvement in mitochondrial function in a few months. It speaks to why this level of training should be thought of in the same way that you think of accumulating wealth: which is it&apos;s day-in and day-out small compounded gains over years and years. &quot;<br><br>Powerful. I gotta get on it!

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• DA

  @Dan1978 · 4 years ago

  I never comment on videos, but this podcast is life changing if you understand the biochemistry of the topic. What a great guest!<br>They basically distilled in an hr the secrets of how to achieve an elite metabolism, increase longevity, and have an above average quality of life.<br>The best comment of the podcast is that metabolic improvements are to be thought as accumulating wealth, a day in and day out grind for a life-time. <br>I am very careful on who I take advice from, but for those new to Peter´s content, he is one of the very very few people worth listening.

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• CR

  @crystalducharme939 · 2 years ago

  I first admired Dr. Attia with a Ted talk years ago where he was openly sorrowful for a diabetic patient. Every day since he exhibits his intense desire to help, educate and inform humanity. This epidemic of metablic dysfunction has gotten completely out of hand and affected us all. His integrity, intellect and drive to relay knowledge is a gift. A sorely desperately needed gift.

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• MA

  @maxfacdoc · 3 years ago

  As a doctor AND an avid cyclist/runner, I can truly say that your knowledge and insight into sports and metabolism are unparalleled! I really learned a lot from this podcast. Thank you and keep it up!

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• SA

  @sarahrichardson375 · 3 years ago

  As a 60+, lifetime athlete and cancer specialist, I found this video absolutely fascinating and so informative. I have already mapped out the changes for my winter cycling training. I suspect that I will also be diving deeper into the rabbit hole with you two on these topics. And Iñigo thought no one would be interested in this!

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• GE

  @GerardCantor · 4 years ago

  Always trust a man who runs the headphone wires through his shirt. What a spectacular podcast. The quickest 3 hours I&apos;ve ever spent and I will be re-listening to take notes. Amazing, thank you Dr. Attia and thank you Dr. San-Millán, this podcast will improve countless lives and also save others. Thank you.

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• YA

  @yairkoren5268 · 2 years ago

  Amazing depth! it&apos;s so difficult to find academic level discussions on youtube; this is super refreshing!

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• BI

  @bikeleebike · 4 years ago

  These two podcasts on endurance are instant classics. &nbsp;Thanks!

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