We're living in an era where the sum of human knowledge is literally at our fingertips, a concept that would have seemed like pure science fiction to our grandparents. The sheer scale of detail and clarity presented here is nothing short of revolutionary. It's a profound reminder of the incredible age we inhabit, where learning and growth are boundless, and the mysteries of the world are unraveling right before our eyes. What a time to be alive indeed! To think that just a generation or two ago, such knowledge was confined to the walls of elite institutions or simply didn’t exist. Now, it's shared freely, allowing anyone with curiosity and an internet connection to explore the wonders of our world and beyond. This video is a testament to human progress and the democratization of knowledge. Thank you
I’ve watched every video I can find of this metabolic genius, since his first interview with Peter Attia years ago. His knowledge has completely reversed my metabolic syndrome.
Kudos to you for taking control of your research content on RU-vid instead of just giving interviews to other channels. I appreciate your expertise and knowledge.
I absolutely love this man . The amount of info he gives .. is just out of this world .. In other fields .. people will have to pay to get this, he gives it for free,to multiple RU-vidrs as well and the clarification is 100% I'll never forget him even when I become a good runner 💯
Huge fan Dr. San Milan. I took your Zone 2 training to heart in October 2022 after changing my diet to chicken and fish in August 2022 on the advice of my physician. He was stuned in January 2023 when my cholesterol had dropped to 122 from 188 and my HDL, which I could never get above 38, jumped to 48. All this without increasing miles or hours exercising (I do 3x2.5 hours/week). My physician stated that he hadn't seen these kind of results with high dose statins. I would love to hear you talk about how these came about by the Zone 2 exercise adaptations by implementing your exercise recomendations. Also interested in future videos on the intersection of metabolic health/deficiencies and ilnesses. Very happy that you started your own channel!!!
Thank you for sharing your years of experience and expertise with us. You've taken complex material and made it understandable and applicable to our training. As a multi-year amateur triathlete and someone who just survived cancer i've found learning from you invaluable this past year. God bless you :)
I think why this video is so helpful is because the insights can be applied to all levels of performance - whether professional or whether those of a much lower standard of fitness are simply looking to improve their metabolic health as they age. Thank you.
A few years back, I stumbled upon your podcast with Peter Attia. What I learned from you changed my life. No, I am not overselling it. It literally changed my life, as my life revolves around mountain trail running. After applying a 'zone 2 training philosophy' to my day to day training, I went from being a very mediocre athlete to a front pack (but far from elite) age group runner. When people ask me how the heck I can run at 10k-14k ft while negotiating steep, technical terrain at zone 2-3 heart rate (using a 5 zone model) I simply refer them to that 'The Drive' episode. Thank you for what you do, Sir.
Thank you Inigo for your expertise and sharing it with us all over for free. Please continue to share knowing it improves our world(and ignore any critiques about visual clarity-you are giving this to us free -no complaints from viewers please)
Thank you Dr San Milán for your time and for your research. As others have stated, you have been very generous in sharing your research and its practical implications. Now, let’s hope Tadej is able to use it to win the double this year!
¡Íñigo, mi más sincero agradecimiento por todas sus participaciones y por hacernos entender sus descubrimientos! Le llevo siguiendo desde hace poco, pero sus explicaciones rigurosas, exactas, claras y sencillas me hacen entender por qué la Zona 2 es tan importante. Acostumbrado a ver a divulgadores, que hacen muy bien su labor, siempre echo de menos que me explique los conceptos y entrenamientos el mismo científico que lo está investigando. Muchas gracias, Íñigo, le deseo lo mejor en esta nueva aventura de RU-vid.
Great presentation, well done. Its also clear that Lydiard knew through testing himself in the 50s that Steady Aerobic paces/intensitys around 80% av.hr of L.T (1/4 effort) stimulated the slow twitch fibres the best for the 10-12wk base phase of a training pyramid. Coined Marathon Conditioning. Alot of modern athletes dont understand the why, but this video is great for explaining it. Lactate needs to be metabolised as best as possible and racing say a 10k is producing a ton of acid. In shorter races particularly 800m. Its why New Zealands famous Sir Peter Snell was able to kick so hard in the final lap and break the w.r half and full mile 60yrs ago. 1:44.3 still an incredible time 60yrs later is epic. His 1030miles ran in the 10wks + 400miles jogging layed a massive base to tolerate extreme acidisis in the 800m & 1609m. Cheers 🎉
Thank you Dr. San Millan! I have watched so many of your interviews on GCN and other platforms. It is great to get it straight from you. Thank you so much for creating your own channel.
Very very happy to see you here and opening that window even more. I did some diagnostics lately and I guess I understood a lot already about the metabolics, but this is very helpful indeed! - And all definitions of zones aside: What an amazing machinery our body is!!! 😄
Esto sí que es un auténtico regalo de Navidad. Todo lo mejor Iñigo para este año y muchísimas gracias por tu labor, tu capacidad única de divulgación y el entusiasmo que consigues despertar con tu talante en los que llegamos a esto desde el lado "profano". Un abrazo!!
Terrific video! I've watched all of the videos you've appeared in, but the inclusion of an actual graph really takes this to the next level. What would really be helpful is if you were to attach a PDF of the graph to the show notes, so we could download and have it as a reference. Look forward to your next post
Amazing, thank you for creating this channel, your explanations and knowledge transmission are the best one can find. Gracias por el esfuerzo de sacar tiempo de donde no lo hay para crear estos vídeos.
👏 👏 👏 Bravo Dr Iñigo. Mucho, mucho más claro escuchar su explicación que las que tratan de articular otros cuando lo invitan a un podcast. Me atrevo a sugerir como próximo tema un repaso de los ciclos de Producción de Lactate y de Oxidación de Lactate, digamos regresar a la base bioquímica de ambos ciclos para poder entender mejor la dinámica metabólica. Mil gracias.
This was amazing! Now that I understand zone2 a lot better I would love to see another video explaining the intricacies of it, like, why it's necessary to stay in the zone for long durations, whether you can or can't do a hard effort before or after Z2, do the different energy systems stay activated after you've exited the zone ... and so forth.
I was taught in sports training that you use aerobic + anaerobic energy systems as you go up into zones 3 - 5. You just use less anaerobic as you head towards zone 1
Thank you @inigo for doing this!! I’ve heard you on Petter Attias podcast and love your athletes in cycling. I look forward to more videos from you. This is excellent!!!
Great presentation. There are tons of concepts here, perfectly explained and made easily understandable. Thank you so much Doctor, for sharing your experience with us !
Dr. San Millan: The metabolic map chart really isn't big enough to see in the video. You might want to post a link where people can download it. Cheers.
Thank you. I have been trying to explain how we determine heart zones when we do metabolism testing as well because people are getting confused about heart zoning, zone 2 and personalization.
Dear Mr. San Milán, thank you very much for this detailed zone definition. You mentioned the benefits of zone 2 and zone 4 training, but is there any benefit of spending time in the "transition stage" zone 3 compared to zone 2?
You have to train zone 3 before zone 4. You have to train the first or "weakest" fast twitch muscle fibres and increase MCT 4 and MCT 1, and then increase the intensity to recruit the next level or "stronger" fast twitch muscle fibres.
Thank you very much. Just to be clear, at about 13:13 you meant to say zone 4 (not zone 2), correct? I'm not a competitive athlete, just a 52 yr old trying to take care of myself. But this info is all new and it's all fascinating. Very helpful and inspiring.
Yeah he made a bit of an error there. Definitely meant to say Zone 4. These athletes also tend to do Zone 5 work to a lesser extent to sharpen up for races.
Don Íñigo, sería excelente y un motivo de gran orgullo para nuestra comunidad, si pudiera incluir videoa en español en su canal. Saludos de un seguidor mexicano, que vive en Puerto Rico.
Inspiring me to get out and do those hard efforts - really great work. Also appreciate your putting of Z2 into context with other important training zones.
Great video, thanks Doc! I think a good follow up would be tips to understand or define easily how one understands in which zone (s)he is in during exercise. Eg. heart rate or speed or power etc.
Great Explanation. Thank you so much. Are you planning continuing this subject with more videos? It would great to hear from you how shall we then apply this zones into our training, ie. what sort of ratio should we see of this zones within our weekly volume for example depending on the time of season, etc? ❤❤❤
