Lactate: The Key to Metabolic Health, Mitochondria, and Longevity | Dr Iñigo San Millán | EP скачать в хорошем качестве

Lactate: The Key to Metabolic Health, Mitochondria, and Longevity | Dr Iñigo San Millán | EP

👇 Visit The Proof website for the full show notes and supporting studies. 👇 https://theproof.com/podcast/ What if one overlooked molecule could transform the way we think about performance, chronic disease, and ageing? In this episode, I am joined by Dr Iñigo San Millán, exercise physiologist, researcher, and coach to Tour de France champion Tadej Pogačar. Known for his pioneering work on mitochondria and metabolism, Dr San Millán is at the forefront of lactate research, revealing it as a vital fuel and biomarker for human health. Far from being a waste product, lactate plays a central role in how our bodies produce energy, adapt to exercise, and defend against disease. Together we explore how lactate offers a window into mitochondrial function, what training methods best support its clearance, and why this knowledge has implications far beyond elite sport. What We Cover: What lactate really is and why it matters for everyone How lactate profiles differ between athletes and those with metabolic disease The lactate shuttle and the role of mitochondrial transporters Why Zone 2 cardio supports fat oxidation and metabolic flexibility How to programme Zone 2, intervals, and strength work into your week The impact of diet on mitochondrial health and lactate clearance Common critiques of Zone 2 training and the broader implications for longevity Timestamps: 00:00 Understanding Lactate as a Biomarker and Signalling Molecule 04:03 Historical Misconceptions About Lactate and Fatigue 06:09 How the Body Uses Lactate as a Fuel Source 10:25 Lactate in Health, Metabolic Function, and Disease 18:20 Exercise, Lactate Dynamics, and Energy Balance 20:38 What Research Reveals About Lactate and Mitochondrial Function 28:02 Exercise Prescription and Training Zones Explained 41:00 High-Intensity Exercise: What Happens to Lactate Levels? 48:23 VO₂ Max, Mitochondria, and Aerobic Fitness 54:21 Supporting Mitochondrial Function for Disease Prevention 57:06 Designing Exercise Programmes for Longevity and Healthspan 1:05:54 Resistance Training and Its Impact on Metabolic Health 01:10:26 How Diet and Exercise Influence Mitochondrial Function 01:16:22 Is Zone Two Training Really the Key to Endurance? 01:25:31 Final Reflections on Lactate, Training, and Metabolic Adaptation Mitochondrial dysfunction underlies both ageing and chronic disease. By reframing lactate as a fuel and signal, Dr San Millán provides a clear roadmap for better health and performance at any stage of life. You can connect with Dr Iñigo San Millán on https://www.instagram.com/inigosanmil..., where he shares insights on exercise physiology, metabolism, and performance. Follow along to learn more about his research and practical applications for both athletes and everyday health. Subscribe and stay connected: Found this episode valuable? Subscribe to The Proof on YouTube and hit the notification bell to stay updated. Listening on Spotify or Apple Podcasts? Follow the show to ensure you never miss an episode. Support the show: The best way to support the show is to use the products and services offered by our sponsors. Visit http://theproof.com/friends for exclusive discounts. If you have any additional questions you would like answered in the future, let me know in the comments. Enjoy, friends. Simon This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Head to https://38tera.com/?ref=SIMON and use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to https://www.functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at http://eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at http://livemomentous.com WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on http://join.whoop.com/simon Simon Hill, MSc, BSc (Hons) Creator of http://theproof.com/ Author of https://theproof.com/book/ Subscribe & Connect: YouTube: https://www.youtube.com/c/TheProofWit...