Brady Holmer

You know, we're getting very technical about, like, how people should train.

But, yeah, find something.

He even stressed that the hour-long session, you want to – it doesn't need to be a bike ride or a run.

It can be a hike.

It could be – I think he even said something like a dance.

You know, if you go to a dance class and are dancing for an hour, if your heart rate's elevated, you know, that works.

Maybe you're skiing.

So just something where you're doing –

cardiovascular type exercise for an hour or more because I think the key with his prescription was it needs to be sustainable because that's literally the whole idea is prescription for life.

This is something that you can do whether you're 30 years old or starting at 30 all the way up until you're 70 or 80.

So I think that's important to have activities that you enjoy doing.

I think there's no question that zone two training, as we mentioned before, during zone two training, while you're actually exercising, fat oxidation is maximized.

So you're burning more fat during zone two training, at least as a relative percentage of total contribution versus carbohydrates compared to like a higher intensity interval training.

But when you were talking with Dr. Martin Gabala and you asked him, you know, does the substrate that you are utilizing most during exercise kind of predict the adaptation in that?

And his answer and what the literature would show is that fatty acid oxidation relies on your mitochondrial content, as well as your levels of this enzyme known as CPT or carnitine palmitoyltransferase, which is the rate limiting enzyme for getting fatty acids into the mitochondria where they can be oxidized to produce energy.

So

any exercise or, you know, the exercise that improves CPT enzyme levels and mitochondrial content the most is going to enhance your fat oxidation capacity the most.

And the evidence is pretty clear based on what I've been reading in certain meta-analyses that would show high-intensity training compared to moderate or low-intensity training, it increases mitochondrial content more, it increases CPT enzyme levels and activity more.

So, and it also leads to better fat oxidation capacity.

So even though you're not burning more fat during high intensity training, your mitochondria are adapting in such a way to allow you to burn more fat or due to exercise training.