The Physiology of Fat Loss: 55 Min Phys

Have you ever wonder how fat loss actually, physically happens? Do carbs make you fat?
What's the best way to workout to lose fat?
What is Metabolism, exactly?
How do the glycolytic, lipolytic, aerobic, and anaerobic energetic pathways work together to maximize metabolic energy while minimizing adipose tissue storage?
Find the answer to these questions and more right here in this in-depth discussion of the Physiology of Fat Loss!
I break down the basic physiology of fat loss in this epic, nearly 2 hour edition of 55 Min Physiology. Understanding this will improve your likelihood of achieving your (or your client's) weight loss goals!
Want the short version? Check out 5 Min & 25 Min Physiology of Fat Loss Videos.
Questions? Send them to me on Twitter or Instagram @DrAndyGalpin or visit my website for more information.
Thanks everyone!

[@bilipiton5636]

This video should be listed under felony law of every country. And if you are medical, sports, and any other health lifestyle related professional, and did not see this video by age of 21, you should be found guilty and charged. I can not believe how underrated this gold is on youtube.

[@jodifaithfull1257]

Such solid content. Absolutely love these videos. Gonna watch much more! Thanks Dr. Galpin!

[@archerengelo]

awesome teaching style.. thanks Andy!

[@williamc.8668]

Yo fam here from the JRE episode, really appreciate all the content!!

[@mattfreedom2002]

Thank you so much Andy!! As always an absolutely amazing video. Really appreciate your efforts!!

[@Jeffrey23az]

Great talk, Thank you!

[@mpzri]

Just want to say thank you for doing this. Your videos are incredible

[@Shythall]

Good stuff man, I just enjoyed the whole video. Thx for the info

[@danielanderson668]

Great vid bud 💪🏾. Thank you

[@darrylknights8651]

Please make more .... you unpack things in a way that just make sense to me. Thank you.

[@paulopiedadept]

Insanely thorough! Thank you!

[@davidalbaranes5206]

Awesome presentation! I'll definitely stay tuned for more

[@mattbarrack]

This is amazing. Changed some thinking I have had for years. Thank you.

[@dankinn]

Thank you for this information and much respect!! In seven years I've only found one proper mentor with quality videos. NOW I have two!

[@mishrasidhant]

Who's the other?

[@william1964castillo]

THANKS AGAIN FOR A GREAT VIDEO...YOU THE MAN

[@patrickparronchi]

Love this explanations. So simple to understand. Been binge watching your videos cause you are a master at explaining complex things! This channel should have more credits!

[@jdawg51o]

Thank you so much, incredible lecture!

[@dragonchr15]

This is great. By making these videos and teaching others, it also solidifies the knowledge in your mind because it forces you to keep going over the material as you teach and need to recall certain facts that are not clear.

[@byrondwalker702]

Brilliantly Basic. Great Stuff.

[@nq100]

thank you soooo much ! 😀👍

[@slo1867]

This video opens my eyes! Thanks.

[@nakmuay5525]

This is an incredible video and so well explained. Thank you for posting this Andy. Would love to see a video on the effects of hormones as regards to fat loss ie insulin sensitivity, thyroid, natural testosterone and HGH levels etc.. simply because there is a major debate between calories and hormones, referring to Dr Jason Fung , would love to hear your opinion on his work. Keep posting great content will be recommending your channel to my friends.

[@leonidas3127]

Amazing ending. Breathtaking!

[@nicolasr834]

Bro this video🔥🔥🔥 in love with the real profesionals who understand how the things are. Congrats

[@gururaj3102]

Awesome... thank you so much. Learnt a lot.

[@zakirzak1494]

Beautiful explanation..... thank you 🙏

[@lucasmpalermo]

Just want to say thanks for all your efforts in "trying to make people smarter". I was doing some research regarding the Tri-Phasic Training of Carl Dietz and saw you on that podcast, after that I started to follow and watch all your lectures. Once again, huge thanks from Brazil!!! By the way sorry for my english, but I had to say something, you are making science easier.

[@ThomasPisz]

I can second the other comments. Amazing Lecture!

[@tantarantan716]

People who got to work with him or having him as a professor are considered lucky🙌

[@sallyadly9826]

How come this video has only 1.5 k likes? I can't get over how great it feels to finally understand the energy systems... Dr Andy Galpin is the best

[@mishrasidhant]

I'm so thankful James Linker from Sports Science introduced me to your work. These videos are phenomenal! Thank you so much!

[@rodrigoz4156]

Years later but i finished it. Thank you for everything Andy! Things like this for free is not what most people do, (and also people geting money dont give us this quality things). ☺

[@BartWagener]

Incredible resource, thanks so much, changing how I do things moving forward.

[@N1Fitness]

Awesome lecture, thanks for sharing this with us Andy :)

[@almarodriguez1901]

amazing content! Thank you

[@jwehrman2694]

I am at 1:30:00. There is a problem that everyone is not talking about in weight loss. That is Turgid pressure. Most people who lose weight, also lose their skin tension. The skin becomes flabby, which no longer puts pressure on the fat to compress it. That loss of tension means that the fat cells, instead of being pressured, are under a vaccum, which will result in the fat loss slowing down. That would also be an interesting study of what happens when a fat cell (or other cells in the body, go from pressure to vaccuum. I think that is a lot of where some of the plateaus come from.

[@seandog007]

I love this. Please keep making magic.

[@mantoskeeee]

These videos that you make are amazing! By just thinking about all these processes from a different angle makes your actions somewhat different (in a good way) :D

[@carlotamartinez4740]

Love it! It was great

[@jonaderks6653]

Love your video! (The volume could be a bit louder though). Thanks for all the knowledge!

[@BOUHAMAMA]

Amazing man thanks for the help

[@TFreshour08]

first video of yours that I have watched. But an hour and 13 minutes in. I was under the idea that aerobic exercise was all about aerobic vs anaerobic (lactic acid) metabolism and improving overall cardiovascular health and getting LDH levels high enough to do those type of workouts without switching to anaerobic.. Anaerobics would be a style of exercise that involve pushing beyond that point where aerobic metabolism can no longer keep up (higher intensity) and you get lactic acid building up. I get that you are trying to prove the point that it doesn't matter or to not get stuck on the details - but those details are fairly important I think. Sure cardio/aerobic exercise are in very similar realms, but anaerobic is clearly different. Cardio - for CV health has nothing to do with how high your heart rate gets (your deadlift example) - but with working out that muscle - in fact a 1RM DL in a CVD/HTN/DM guy might kill him. I know you know all of these things but I can see people taking some of this information maybe the wrong way? Idk, could just be too much studying on my part and not enough sleep. Regardless, you have a new sub and I really like your video format.

[@TFreshour08]

Yeah I realize that lactic acid isn't what actually causes the soreness and that it is primarily metabolites of energy production/consumption/MPB/MPS. I just usually say lactic acid to make it simpler. But metabolically speaking there is a VERY clear line between aerobic and anaerobic metabolism. Like a 100% clear shift in energy production/performance that occurs when that shift happens. However, LDH levels do have a very important role in fitness, and "getting in shape" aerobically. That is not a myth, but a hard fact.

[@TFreshour08]

@@Hassounah82 I 100% understand the frustration and two years ago I was losing my mind. To make it simpler for my small brain, I think of all of these processes occurring simultaneously and that in reality all we are able to do is shift the balance and never really make our physiology deal with absolutes. For instance, regardless of intensity, we are using ATP, Glycogen, and Lipids but the intensity of the exercise and the physiology at play for that particular person will dictate which process is predominantly taking place. Again, still too much studying and not enough sleep, so I apologize if that doesn't answer you question but maybe it will help haha.

[@timtan562]

Thank you for taking the time to make these videos Dr. Galpin

[@arthurcitron9774]

Brilliant, thank you. Cheers

[@zainabalmutawa4704]

Great lecture, so how long does it take for a muscle glycogen to be depleted?

[@jbutler66]

Absolutely stellar. Just an average person here. I finally understand it, THANK YOU!

[@ironbuttcycling146]

Best video I had ever watched

[@TS-zf3fl]

I want to watch all off your videos. It will take some time but its worth it. Its like getting high quality (expensive) seminars that are free, to bad im not your student seems like you would have amazing classes.

[@sahilshenai7988]

Excellent presentation Dr. Galpin. Helped me get a lot of clarity on the process of fat loss. Here redirected from Huberman Lab Podcast.

[@rajkapadia247]

Wow man amazing video.

[@MrOdyne80]

Videos are amazing. Totally underrated source of information. PS -Huberman sent me here.

[@sallyadly9826]

I think this is the most useful and most well presented info about fat loss and bioenergetics that's I've come across... thank you Dr Galpin

[@juanpy53]

Just watch the video! It was really helpful!

[@JuanjeOjedaCroissier]

Best phisiology class ever! Thank you so much!

[@TheSideburno]

Subscribed, heard you on the Powercast and Rogan... fantastic stuff. I dunno why you don't have more views to be honest. Where's that 3 hour video you mentioned on Rogan? Or is it your three 55 min videos you meant?

[@drandygalpin]

Yup! That's it.

[@Snakebytes77]

Great! thank you

[@WouterLadru.Amsterdam]

You are a saint, thx for sharing your knowledge! :D

[@sergeygordeev5923]

Andy Galpin for president!

[@hansschenker]

Andy helps to think outside of the box!

[@skippy6462]

Thank you.

[@darioincandela1593]

I thank God everyday for discovering your channel

[@yrleventhal]

Not to be missed…. Brilliant presentation. Clear explanation. Question: Andy’s do you have any trips for vacation behavior and diet and weight maintenance. I pick vacation destinations where a decent workout is possible. But this last vacation was a challenge

[@Kotsos541]

Amazing

[@amitchauhan8033]

Thanks sir ❤

[@christinamonique9759]

How are there only 20k people who have viewed this? This video is gold!

[@farzanehtondkar7771]

Amazing 🎉

[@ZoranIlic01]

Wow, great piece of content Andy! Listened to your podcasts on Barbell Shrugged and latest JRE. This video has put a lot of things together for me, thank you! I have a question and a suggestion: 1. Can you explain the role of Insulin in the process of fat loss or point me towards where to learn more? I am looking to understand how excess CHO gets converted to adipose tissue. 2. Would love to hear more from you on maximizing hypertrophy from a nutritional point of view (programming part I have figured out more or less :)) I still struggle to figure out whether hypertrophy (bulking) can happen with together with fat loss once you get in the ranges of 12-15% of body fat. Would love to see one of your next videos expand on this! Thank you!

[@drandygalpin]

Will get something on both onto the list. For now, I'd head to the ISSN, they have a ton of info that's very good!

[@ZoranIlic01]

Andy Galpin can't wait for it! 💪

[@raphaeldiogo1583]

Hey, Andy could you make a video on water balance and electrolytes :). keep educating the people.

[@yourchoice7869]

Crazyyyyy, love u ❤

[@ivetapavlova1260]

finally the simple truth! thank you!

[@gaetancolin9299]

Merci pour les informations 😅

[@josevarghese4668]

Brilliant

[@denson9055]

Great lecture! Would be good to have something on the best way to avoid the body burning muscle / protien for fuel whilst in a calorie deficit.

[@drandygalpin]

Most definitely!

[@skippy6462]

That's my issue. Although doing weight bearing exercises and struggling to gain muscles whilst losing weight. Female 58, lost 12 kgs in a year so very steady. Currently 61kgs 5ft6

[@ironbuttcycling146]

I am ealking while listening dr 😁✌️

[@albertgammon118]

Dear Mr Galpin, I really appreciate your content. I am really curious to learn about your view on the carb-insulin model of fat loss. I couldnt find anything about this in this video and I searched youtube but couldnt find any videos of yours about this subject. Perhaps I couldnt find it? Would you please let me know?

[@mateosanchis5507]

Great content. I would love a short one on colagen intake/suplements.

[@ricktempleton2314]

Great video, great way of breaking down complex scientific info. into easily understandable language. One question--you say that fat is converted to carbohydrate in the body. I've always been under the impression (and I actually teach this) that fatty acids cannot be converted to glucose, although the glycerol molecule can. Is that incorrect? Just wanted some clarification.

[@drandygalpin]

TI's definitely much more prevalent/easier to go from glycerol to glucose (via gluconeogensis). However, acetone is a possible mechanism for FA to glucose conversion....effectively, FA to Acetyl CoA to Pyruvate to Glucose. Particularly "odd-chained" FA (mostly in plants).

[@ricktempleton2314]

Thank you so much for the response. Would that be in the absence, though, of carbohydrates, i.e., ketogenesis? Also, can acetyl-CoA be converted back to pyruvate? I did not realize it could. Under what conditions would this occur? Please understand I am simply trying to get a better grasp of what is going on.

[@adomasjasiukenas1425]

Andy, why aerobic conditioning is done in such a high VO2MAX? What is the difference than between anaerobic and your prescribed aerobic conditioning? Then what the hell is long duration? Also, could you please explain the pathway through which fat storages are used for restoring glycogen stores? I do not think it is possible.

[@heypauly2002]

Hey Andy.,got any advice to encourage fat mobilization from my adipose tissue during an ultra-marathon.

[@harmantiwana7243]

sir plese upload a video fasted state cardio vs pre workout meal cardio

[@anilkumarsethy5059]

Basically it’s how much calories i eat (lesser the better) and how much calories I burn ( greater the better). But if I Workout religiously for two hours then I can have around 50 grams of protein and 10 grams of L Alanyl L glutamine for recovery post workout

[@batpeci10f]

BEST FAT LOSS VIDEO EVER !!!!

[@ApteraEV2024]

16:35❤Daily Motivatied Passion🎉Work!🎉Movements!❤🎉

[@223brandan]

How much is a moderate to lower end carbohydrate recommendations?

[@customerreview9853]

Hello, great informative video that is really clear-cut and well thought out. As an undergraduate neuroscience specialist at University of Toronto, one of the course I recently took demonstrates the importance of neurological mechanisms involved in the loss of fat and compensatory circulating orexinergic peptides.As studies have shown that we have a set point for fat levels overall, and such deviations from this setpoint leads to compensatory mechanisms that attempt to bring the body back to previous known setpoint. Although we studied this from a neurophysiological aspect, to what extent do you feel these compensatory mechanisms affect our ability to lose fat and most importantly, maintain the new reduced weight one has achieved. The biggest hurdle is to maintain long-term weight loss and in essence maintain the new reduced fat levels in the body. Additionally, I was wondering if you have any insights through your education to suggest why the body prefers certain areas over others to store fat. Thanks for sharing your wise and valuable knowledge, and it is a shame to see how the information on social mediums is highly mis-informed and incorrect.

[@drandygalpin]

Hi John! I really, genuinely appreciate the support. Great questions. Some evidence suggests the specific hormone milieu may influence location specific fat storage, although much work is needed in that area. A clear genetic influence exists as well. In general, the mistake is to treat the body as segmented systems rather than as a complex interconnected system. I hope that helps somehow! :-)

[@customerreview9853]

Indeed, studying and treating it as a whole is paramount, but I was just wondering if such compensatory mechanisms clinically hinder the rate of fat loss or have an impact on the motivational levels during exercise and diet regimen. That is to say, has it affected the people you helped during their fat loss journey such that it is clinically important to account for?

[@customerreview9853]

Also, the other question I had was in relation to something you talked about in the video, where during exercise the body does not have enough time to export fat molecules from various parts of the body and then go through oxidation to utilize the energy. Then the question I have is, do you think one should replenish their carbohydrate stores by having a post-exercise meal? Or should one not consume anything after exercise such that the fat molecules can be used as fuel source during recovery?

[@drandygalpin]

Not particularly....but that doesn't mean it's unimportant....i'll keep those as tools in the bag in case a time ever presents itself where those considerations are warranted.

[@drandygalpin]

I think total caloric input matters far more than timing. i.e. if they are net negative, the weight loss will come. Thus, i prefer a meal post exercise (or pre or mid) to help recovery, and cutting calories at other times to get the net negative balance. But you may consider not feeding post-training if recovery is a minor issue (i.e. several days before the next workout, or the person didn't really train that hard, etc. etc.).

[@hey-its-me-bobby-D]

What category does strength training while avoiding hypertrophy fit in?

[@quinnlobdell9717]

Who is the Scandinavian researcher at 58:02? I didn’t quite catch it.

[@ironbuttcycling146]

Thanks to dr huberman suggesting you

[@Corysquestions]

Anyone who’s looking to loose weight just needs the do the activity that they enjoy the most as long as it increases rate of respiration and also adherence is the #1 thing that works. Said another way by Dr. Andy Galpin in a another podcast “the principles are few and the methods are many” use what works for you

[@martinirving3824]

In my view it boils down to mitochondria and whether they like to burn glucose or fat. Better make yourself fat adapted. It's all about the cellular level. And, it's all about how your cells respire when you are not exercising. Better have low insulin levels to access fat and be a fat burner.

[@RubyRoseFox]

Ok this is a weird question but I’m curious. I’m a singer and a horn player. Would this mean that the more singing and playing I do increase fat loss as I breathe much more deeply while I’m playing?

[@stacyjowilliams4502]

So if I'm wanting to drop weight do I want to avoid the immediate pre and post workout carbs so that my body uses my "fat" to replace my muscle glycogen stores? But still do post proteins?

[@drandygalpin]

Great question, Stacy! It actually doesn't appear to matter too much. The total amount of food (and carbs) you consume throughout the entire day is generally more important. Carbs often help you recovery, so it's actually ok to have them around your workout. If you want to lower total daily carb intake, just reduce the carbs in the other meals. Hope this helps!

[@Joe-vf2cx]

Does it make a difference when you do HIIT vs steady-state cardio when it come to the hormones production? I heard HIIT makes you produce more HGH and I wasn’t sure if this was nonsense or not.

[@drandygalpin]

Does it make a difference? Yes. Everything matters. Will it result in more HGH? Maybe. Does that make a difference in anything? Probably not much. :-)

[@andrewseverson719]

I might be asking this question prematurely, because I havent finished video, but I watched you lactate video, and now I'm 17 minutes into this video talking about breathing to burn fat. The question is, if you worked out, and created a bunch of lactate, and now you run to release that hydrogen off the lactate to allow it to go through liver for gluconeogenesis, hopefully I spelt that right, would you be losing more of the during the first exercise because wouldnt the breathing from the running be used nore preferably for the lactate rather than breaking down the carbons in the fat? Just a curious question more so.

[@drandygalpin]

I think I understand your question, but the answer is Yes. This is why "active recovery" is typically viewed as a superior recovery modality than passive (i.e. sitting or laying).

[@jwehrman2694]

I am at 48 minutes. I see the problem with your chart and perception about fat burning. You are missing the storage capacity in the muscles. Once depleted, it needs to "refill" also, working the muscles increase the battery capacity of the muscle (as far as I understand). So. The heavy workout is done, now the muscle has to repair and replace the energy used. That happens over time. Up to a week if I understand the current statements by the bodybuilder crowd. I dont know what part they are, or what happens when a muscle is used to its capacity... that sounds like the research you need to do next on that part. Just a thought. This is a good video.

[@KevinFlowersJr]

Could you use KZbin's feature for automatically generating transcripts for videos you make, Dr. Galpin? This would greatly benefit the hearing impaired community

[@alotan2acs]

What's the name of the researcher you cited at 58:00.

[@ApteraEV2024]

1:36:00 😮😅😅❤🎉 Happy Bithday🎉😂❤

[@yercules]

1:35:53 LOL your birthday is on 4/20? Weed and food go hand in hand so I can imagine the weight gain 😅

[@walidak8229]

usually only coaches or fitness teachers can keep going for nearly 2 hours, but here I did . !?