GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
Dr. Andy Galpin, a kinesiology professor at California State University, Fullerton, shares his expertise on endurance and fat loss. He discusses innovative training techniques, such as breathwork and metabolic flexibility, to enhance performance. Galpin explains the body's use of different energy sources during exercise and how exercise can accelerate fat loss. Listeners learn about the significance of hydration, anaerobic versus aerobic exertion, and even the role of lactate as a crucial energy source, challenging common fitness misconceptions along the way.
Top snips
What is Endurance?
1:27 – 3:28
Endurance isn't just long runs — it's four distinct capacities: muscular endurance, anaerobic capacity, maximal aerobic output, and long-duration endurance.
Focus = two factors: fatigue management and fueling. Improve one without the other and you'll hit a limit.
Endurance really comes down to two independent factors.
— Andy Galpin
Breathe to Last Longer
5:34 – 6:03
Quick cheat-code: nasal breathing. Fixes breathing mechanics, posture, and efficiency.
Practice nasal-only breathing during low-to-moderate effort. Save mouth-breathing for true max efforts. Better breathing = less wasted energy and improved endurance.
If you can do that, a lot of the times that will fix breathing mechanics.
— Andy Galpin
Micro-Hacks: Exercise Snacks
8:56 – 10:11
Short, intense bursts (e.g., 20s all-out stair sprint) repeated a few times daily dramatically boost VO2max and glucose control.
Practical: 20s hard → walk, repeat across the day. Studies show cognitive and metabolic benefits with minimal time investment.
Try 10–30s sprints, 2–4×/session, 2–3 sessions/week.
You exhale fat — seriously
35:43 – 37:25
Fat loss = carbon out. Fat becomes CO2 and H2O; you literally exhale the carbon.
So weight loss = carbon in vs. carbon out. Any exercise that increases total respiration (and creates a caloric deficit) helps — mode matters less than adherence and total energy expenditure.
You can expel more carbon. People always say calories in, calories out. It's really carbon in, carbon out.
— Andy Galpin
Train Anaerobic Capacity: Practical Plan
3:06:00 – 3:13:20
Goal: improve 20–90s maximal work and recovery.
- 20s all‑out → 40–60s rest, 6–8 rounds
- Or 30–60s all‑out → 2–3min rest, 3–6 rounds
- Frequency: 1–3 sessions/week (min 1, 2 ideal)
Progress by adding rounds or +5% distance/time per week.
Weekly Endurance Template — Doable & Complete
3:35:38 – 3:36:57
Blend all domains for fitness + longevity:
- Long steady state (30–60 min) — 1–2×/week
- Anaerobic sprints (total 4–8 min work) — 1–2×/week
- Max aerobic efforts (5–15 min max) — 1×/week
- Muscular endurance (planks/push‑ups) — 2–3×/week
Mix, progress slowly, prioritize form.