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.

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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:   / inigosanmillan  
- Twitter/X:   / 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.

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Enjoy, friends.
Simon

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