Brady Holmer

So, which is interesting and not to say that you don't need zone two, but I think that it goes to show that

Maybe, you know, if your goal is to become a better fat burner, that high intensity interval training might actually be, you know, when it's volume matched, just as good, if not a little bit better than moderate intensity training.

And it all comes back to the mitochondria.

HIT is a potent stimulator of mitochondrial biogenesis and all of these mitochondrial enzymes, as is zone 2, but HIT might be a little bit better if volume matched again.

It's always key to kind of note that.

Totally.

Yeah, I think we, yeah, sometimes, and especially going back to when we were talking about zones, people talk about zones as if they're these very neat buckets.

Well, I'm in zone two now, and then, oh, if I get a little bit harder, I like flip across this threshold into zone two and then into zone three.

But it's more of a spectrum versus a black and white jumping into these different buckets of zones or what we're using as a fuel source during exercise.

Yeah, it's definitely more like a spectrum than a threshold that you cross and you're using one or the other.

I think for something like weight loss or body composition, I think diet is probably the biggest lever you can pull for that.

And people will say, oh, exercise is not great for weight loss.

But there is a contribution of exercise to weight loss.

And for high intensity training, yeah, there does seem to be, you're burning a lot of fat during exercise.

There's this quote unquote afterburn effect that I know Dr. Martin Gabala talked about where maybe several hours after exercise, you kind of have this higher caloric burn or this higher fat burn.

So

If you're interested in, you know, improving body composition, you know, you kind of want to become a better fat burner and burn more fat during exercise to help you improve your body composition.

I think, you know, what it means to become a better fat burner is kind of nuanced and maybe not as understood.

But I think this idea, one, is of metabolic flexibility.

And so people may have heard this term before, but it essentially refers to the fact that, let's say you're