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References

https://pmc.ncbi.nlm.nih.gov/articles/PMC9219277/
https://www.mdpi.com/1422-0067/23/18/10843
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1554222/full
https://www.researchgate.net/publication/373550106_Chronic_High-Intensity_Interval_Training_and_Moderate-Intensity_Continuous_Training_are_Both_Effective_in_Increasing_Maximum_Fat_Oxidation_During_Exercise_in_Overweight_and_Obese_Adults_A_Meta-Analysi
https://link.springer.com/article/10.1007/s40279-015-0365-0
https://pmc.ncbi.nlm.nih.gov/articles/PMC5427962/

Timestamps ⏱

0:00 – Intro
2:20 – 15% Off Bon Charge’s Sauna Blanket
3:03 – PGC1-Alpha – How Mitochondria Decide to Adapt or Shut Down
4:38 – HIIT vs Zone 2
7:28 – Mitochondrial Quantity vs Quality
9:00 – Fat Oxidation
10:32 – HIIT Raises the Ceiling, Zone 2 Raises the Floor
13:30 – Insulin Sensitivity, GLUT4 & Why HIIT Is the Most Powerful Tool
15:03 – How to Structure Your Week – Zone 2 vs HIIT
16:39 – Timing Matters – When to do HIIT vs Low Intensity
17:54 – The Norwegian 4×4 & How to Modify It for Your Level
19:40 – Nutrition Around HIIT – Post-Workout Carbs, Fasting & Antioxidant Timing
21:35 – How to do HIIT Properly