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LACTATE

🎙️ Lactate, the podcast that deciphers science to improve your performance. Endurance, nutrition, training, recovery – each episode gives you science-based insights to understand, improve, and perform. Voices generated by artificial intelligence from the scientific report produced by the Lactate team.
💬 Got a question or feedback? Write us at: lactatesports@gmail.com
☕ Buy a Gel Caf for Lactate to support the work:⁠ https://ko-fi.com/lactate⁠⁠⁠⁠

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  • S1 · E76
    July 10 · 18 min

    Episode 76 [UTMB PREP #2] Hallucinations & Nightmares When the Brain Breaks 🧠

    Episode 76 [UTMB PREP #2] Hallucinations & Nightmares When the Brain Breaks 🧠💬 Got a question or feedback? Write us at: lactatesports@gmail.com☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary: Seeing a phantom menagerie of pugs lining the trail or stars draping around your shoulders isn't madness—it's predictable neurobiology. This deep dive dismantles the dangerous myth that ultra-endurance hallucinations are caused by dehydration or metabolic collapse. We reveal the true scientific culprits: extreme sleep pressure forces fragments of REM sleep (your dream state) to intrude into your waking consciousness, while sensory deprivation and neurochemical stress cause your brain to fabricate its own reality. Based on the landmark research of Guillaume Millet, we explain the "Central Fatigue Plateau"—how your brain sacrifices cognitive function to save your muscles from total destruction. Learn the critical difference between elite and amateur sleep strategies, from pre-race sleep banking to mastering the 20-minute micro-nap. We provide the blueprint to manage these Anomalous Perceptual Experiences, explain why you must NOT over-hydrate in response, and teach you how to differentiate a benign vision from life-threatening High Altitude Cerebral Edema (HACE).Keywords: ultra-endurance, utmb, hallucination, sleep deprivation, central fatigue, neuroscience, sports science, ultramarathon, rem sleep, chronobiology🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Anomalous Perceptual Experience During Ultra-Endurance Sport: A Systematic Review. (n.d.). *PubMed*. https://pubmed.ncbi.nlm.nih.gov/41847782/Visual hallucinations in 246-km mountain ultra-marathoners: An observational study. (n.d.). *PubMed*. https://pubmed.ncbi.nlm.nih.gov/34708714/Millet, G., et al. (2011). Neuromuscular Consequences of an Extreme Mountain Ultra-Marathon. *PLOS ONE*. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0017059Millet, G., et al. (n.d.). Alterations of Neuromuscular Function after the World's Most Challenging Mountain Ultra-Marathon. *PLOS*. https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0065596&type=printableSleep habits and strategies of ultramarathon runners. (n.d.). *PMC - NIH*. https://pmc.ncbi.nlm.nih.gov/articles/PMC5942705/Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E75
    July 7 · 19 min

    Episode 75 [TOUR DE FRANCE SCIENCE] Power, Watts & The 8,000-Calorie Limit 🚴‍♂️

    Episode 75 [TOUR DE FRANCE SCIENCE] Power, Watts & The 8,000-Calorie Limit 🚴‍♂️💬 Got a question or feedback? Write us at: lactatesports@gmail.com☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary: How are modern Tour de France riders shattering records from the EPO era on heavier bikes? This episode deconstructs the staggering bioenergetics behind Tadej Pogačar’s 7.0 W/kg ascents. We dissect the core science, starting with Herman Pontzer's "Alimentary Limit"—a hard ceiling on human endurance at 2.5 times your Basal Metabolic Rate (BMR). You'll learn why the Tour, at a punishing 4.9x BMR, is a 21-day exercise in controlled metabolic self-destruction, survivable only due to its short duration. We then break down the brutal thermodynamics of climbing: with a Gross Mechanical Efficiency of only 23%, a rider's body must dissipate nearly 1500 watts of waste heat, all while their gut is starved of blood flow. This analysis explains the modern fueling revolution, where ingesting 120g/hr of carbohydrates via a precise 1:0.8 glucose-to-fructose ratio is now standard. Finally, we translate this elite science into an actionable blueprint for you. Learn why you must respect the 2.5x BMR limit on multi-day adventures, how to implement a low-residue pre-race diet, the benefits of fueling Zone 2 rides, and how to "train your gut" to avoid catastrophic GI distress.Keywords: tour de france, cycling, physiology, w/kg, vo₂max, nutrition, alimentary limit, tadej pogačar, gross efficiency, gut training🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Thurber, C., Dugas, L.R., Ocobock, C., Carlson, B., Speakman, J.R., & Pontzer, H. (2019). Extreme events reveal an alimentary limit on sustained maximal human energy expenditure. *Science Advances, 5*(6), eaaw0341. https://www.researchgate.net/publication/333729202_Extreme_events_reveal_an_alimentary_limit_on_sustained_maximal_human_energy_expenditureBerg, O. K. (2024). The Exceptional Power Outputs and VO₂ of climbing in the Tour de France. *Journal of Science and Cycling*. https://www.jsc-journal.com/index.php/JSC/article/view/1054EF Pro Cycling. (n.d.). The Science of Gut Training: How Tour de France Riders Maximize... Retrieved May 2, 2026, from https://www.efprocycling.com/tips-recipes/tour-de-france-tips-gut-training/road.cc. (2024). Comparing the Tour de France bikes that won on the Plateau de Beille in 1998 and 2024: Marco Pantani's Bianchi Mega Pro XL vs Tadej Pogačar's Colnago V4Rs. Retrieved May 2, 2026, from https://road.cc/content/feature/pantanis-1998-bianchi-vs-pogacars-2024-colnago-309423Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E74
    July 3 · 26 min

    Episode 74 [UTMB PREP #1] Bulletproof Quads The Science of Eccentric Loading 💪

    Episode 74 [UTMB PREP #1] Bulletproof Quads The Science of Eccentric Loading 💪💬 Got a question or feedback? Write us at: lactatesports@gmail.com☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary: Why do elite runners with massive VO₂max engines fail at UTMB? It's not their lungs; it's catastrophic quadriceps failure on the 10,000 meters of descent. Each footstrike can exceed five times your body weight, and without specific preparation, your muscles will mechanically collapse. This episode dives into the science of "bulletproofing" your quads. We explore eccentric loading—the "negative work" that acts as your body's braking system. Discover the revolutionary "Three-Filament Model" of muscle contraction, where the giant protein titin acts as a molecular bungee cord, allowing you to produce forces 50% higher than your concentric max with a fraction of the oxygen cost. We also unpack the 2024 landmark discovery of sarcomerogenesis: proof that eccentric training forces your muscles to physically grow longer by adding new contractile units, building biological armor against damage. Learn how to weaponize the "Repeated Bout Effect" (RBE), a potent adaptation where a single damaging session provides up to six months of protection. We provide a blueprint for all athletes: the "inoculation run" (a targeted downhill session 3-5 weeks pre-race) and Tempo Eccentric Training in the gym. Finally, we expose the critical mistakes that lead to failure, from improper tapering to over-striding on descents.Keywords: eccentric loading, utmb, trail running, sarcomerogenesis, titin, repeated bout effect, muscle damage, downhill running, strength training🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Andrews, N. C., Hedges, C. P., Lahey, K. A., Sharafi, M., Lizzio, V. A., & Herzog, W. (2024). Massive sarcomerogenesis in human skeletal muscle following long-term eccentric exercise intervention. *Scientific Reports*, *14*(1), 12891. https://pmc.ncbi.nlm.nih.gov/articles/PMC11863339/Hody, S., Croisier, J. L., Leprince, P., & Collard, F. (2019). The mysteries of eccentric muscle action. *Frontiers in Physiology*, *10*, 696. https://pmc.ncbi.nlm.nih.gov/articles/PMC6189265/Maroto-Izquierdo, S., García-López, D., & de Paz, J. A. (2017). Implementing Flywheel (Isoinertial) Exercise in Strength Training: Current Evidence, Practical Recommendations, and Future Directions. *Frontiers in Physiology*, *8*, 1193. https://pmc.ncbi.nlm.nih.gov/articles/PMC7283738/Nishikawa, K. C., Monroy, J. A., Uyeno, T. E., Yeo, S. H., Pai, D. K., & Lindstedt, S. L. (2012). Is titin a 'winding filament'? A new twist on muscle contraction. *Journal of Experimental Biology*, *215*(Pt 23), 4011–4019. https://pmc.ncbi.nlm.nih.gov/articles/PMC3259925/Nosaka, K., Newton, M., & Sacco, P. (2001). How long does the protective effect on eccentric exercise-induced muscle damage last? *Medicine and Science in Sports and Exercise*, *33*(9), 1490–1495. https://pubmed.ncbi.nlm.nih.gov/11528337/Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E73
    June 30 · 26 min

    Episode 73 [TOUR DE FRANCE FUN] Wine, Cigarettes & Nails The Craziest Stories 🚲

    Episode 73 [TOUR DE FRANCE FUN] Wine, Cigarettes & Nails The Craziest Stories 🚲💬 Got a question or feedback? Write us at: lactatesports@gmail.com☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary:Imagine a Tour de France where riders drank wine for hydration, smoked cigarettes on climbs, and survived armed mobs and roads littered with nails. This episode dissects the brutal physiology behind these historical myths. We reveal why alcohol, believed to be a fuel source, actually catastrophically impairs thermoregulation by acting as a peripheral vasodilator and suppressing antidiuretic hormone, leading to severe dehydration and cardiovascular drift. You'll learn how smoking to "open the lungs" introduced carbon monoxide that suffocated the oxygen transport system by forming carboxyhemoglobin, which has an affinity for hemoglobin 250 times greater than oxygen, crippling your VO₂ max. We then connect this primitive self-sabotage to the cutting-edge (and now banned) practice of carbon monoxide rebreathing, a method used by top teams to artificially trigger EPO production by manipulating the HIF-1α pathway, mimicking altitude training at sea level. Finally, we translate these historical errors into a practical blueprint for you: why ethanol must never be used for intra-race fueling, the dangers of overriding your brain's central governor, and the lethal risks of chasing marginal gains with toxicological "hacks."Keywords: tour de france, physiology, ethanol, carbon monoxide, doping, endurance, cycling, epo, hif-1α, history🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Lecoultre, V., & Schutz, Y. (2009). Effect of a small dose of alcohol on the endurance performance of trained cyclists. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/19136497/nachrichten.idw-online.de. (2020, August 4). *University of Bayreuth Study: Carbon monoxide improves endurance performance*. IDW. https://nachrichten.idw-online.de/2020/08/04/university-of-bayreuth-study-carbon-monoxide-improves-endurance-performanceTrainingPeaks. (n.d.). *The Science and Controversy of Carbon Monoxide Rebreathing*. Retrieved April 7, 2026, from https://www.trainingpeaks.com/blog/carbon-monoxide-rebreathing/Vella, L. D., & Cameron-Smith, D. (2010). Alcohol, athletic performance and recovery. *Nutrients*, *2*(8), 781–789. https://pmc.ncbi.nlm.nih.gov/articles/PMC3257708/Zinner, C., & Schmidt, W. (2024). Low-dose carbon monoxide inhalation to increase total hemoglobin mass and endurance performance: scientific evidence and implications. *Journal of Applied Physiology*, *136*(6), 1335-1337. https://pmc.ncbi.nlm.nih.gov/articles/PMC11519625/Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E72
    June 26 · 25 min

    Episode 72 The Future of Doping Biological Passports and New Detectable Drugs 🧬

    Episode 72 The Future of Doping Biological Passports and New Detectable Drugs 🧬💬 Got a question or feedback? Write us at: lactatesports@gmail.com☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary: The anti-doping arms race has reached a critical inflection point. Forget simply testing for drugs; the future is about tracking your unique biological footprint. This episode deciphers the Athlete Biological Passport (ABP), the revolutionary system that uses Bayesian statistical models to detect doping's secondary effects. We break down the mathematics of the OFF-score, explaining how it forensically distinguishes the abrupt hematological shifts of rhEPO micro-dosing from the gradual adaptations of altitude training. We also explore the cutting-edge science that has shattered the myth of "undetectable" gene doping, detailing how new assays like HiMDA can now identify CRISPR-Cas9 modifications in a tiny blood sample. For elite athletes, the 2026 WADA code brings massive changes. We provide a practical blueprint for navigating the new 60-minute post-exercise testing window, the strict prohibition on blood withdrawal without a TUE, and the career-ending risks of unregulated research peptides like BPC-157, which can be prosecuted through non-analytical evidence alone.Keywords: athlete biological passport, wada, doping, crispr, epo, micro-dosing, anti-doping, sports science, hif stabilizers🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Yi, H., et al. (2025). High-throughput multiplexed gene and cell doping analysis through CRISPR-Cas12a system integrated with blood direct PCR. *Science Advances*. https://pmc.ncbi.nlm.nih.gov/articles/PMC12239944/AbuHaweeleh, M., et al. (2025). Integrating Advanced Metabolomics and Machine Learning for Anti-Doping in Human Athletes. *Metabolites*. https://www.mdpi.com/2218-1989/15/11/696Sottas, P. E., et al. (2018). A Bayesian Approach for the Use of Athlete Performance Data for Anti-Doping Purposes. *Frontiers in Physiology*. https://pmc.ncbi.nlm.nih.gov/articles/PMC6060570/Zorzoli, M., et al. (2021). Factors Confounding the Athlete Biological Passport: A Systematic Narrative Review. *Nutrients*. https://pmc.ncbi.nlm.nih.gov/articles/PMC8443715/World Anti-Doping Agency. (2026). *WADA publishes revised 2026 International Standard for Testing and Investigations with changes to blood collection wait times for Athletes*. WADA News. https://www.wada-ama.org/en/news/wada-publishes-revised-2026-international-standard-testing-and-investigations-changes-bloodVoices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E71
    June 23 · 21 min

    Episode 71 Insoles & Orthotics Do You Really Need Them or Is It Marketing? 🦶

    Episode 71 Insoles & Orthotics Do You Really Need Them or Is It Marketing? 🦶💬 Got a question or feedback? Write us at: lactatesports@gmail.com☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary: The foot orthotics market is projected to hit $8.4 billion, but is the technology based on solid science or just clever marketing? This episode dismantles the outdated dogma of mechanically "correcting" your foot's alignment, pioneered by Dr. Merton Root. We explore the modern neurophysiological revolution led by Dr. Benno Nigg, whose "Muscle Tuning" and "Comfort Filter" paradigms reframe orthotics as sensory input devices that work with your body's preferred movement path, not against it. We reveal the hard data: ultrasound studies prove that 12 weeks of custom orthotic use can trigger rapid disuse atrophy, shrinking key intrinsic foot muscles like the abductor hallucis by over 17%. Finally, we deliver an actionable blueprint: learn why a $50 prefabricated insert is often clinically equivalent to a $500 custom device for plantar fasciitis, why "short-foot" exercises are mandatory to prevent muscle wasting, and the critical reason you must never combine custom orthotics with carbon-plated super shoes due to severe biomechanical conflicts that negate performance and increase injury risk.Keywords: orthotics, insoles, biomechanics, running economy, foot muscle, plantar fasciitis, super shoes, benno nigg, comfort filter, injury prevention🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Cochrane, R., et al. (2019). The effect of foot orthoses and insoles on running economy and performance in distance runners: A systematic review and meta-analysis. Journal of Sports Sciences. https://pubmed.ncbi.nlm.nih.gov/31423908/Jung, D. Y., et al. (2011). Effect of foot orthoses and short-foot exercise on the cross-sectional area of the abductor hallucis muscle in subjects with pes planus: a randomized controlled trial. Journal of Back and Musculoskeletal Rehabilitation. https://pubmed.ncbi.nlm.nih.gov/22142711/Nigg, B. M., Baltich, J., Hoerzer, S., & Enders, H. (2015). Running shoes and running injuries: mythbusting and a proposal for two new paradigms: 'preferred movement path' and 'comfort filter'. British Journal of Sports Medicine. https://bjsm.bmj.com/content/49/20/1290Protopapas, K., et al. (2020). The effect of a 12-week custom foot orthotic intervention on muscle size and muscle activity of the intrinsic foot muscle of young adults during gait termination. Clinical Biomechanics. https://pubmed.ncbi.nlm.nih.gov/32521283/Tran, K., & Spry, C. (2019). Custom-Made Foot Orthoses versus Prefabricated Foot Orthoses: A Review of Clinical Effectiveness and Cost-Effectiveness. Canadian Agency for Drugs and Technologies in Health. https://www.ncbi.nlm.nih.gov/books/NBK549527/Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E70
    June 19 · 20 min

    Episode 70 Returning from Injury The Exact Protocol to Start Running Again ⚕️

    Episode 70 Returning from Injury The Exact Protocol to Start Running Again ⚕️ 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: For over 40 years, the RICE protocol (Rest, Ice, Compression, Elevation) has been the unquestioned dogma for treating injuries. This episode dismantles that myth, revealing how its origin stems from a 1962 surgical procedure to reattach a severed arm, not sports science. We dive deep into the cellular biology of healing, explaining why applying ice and taking NSAIDs is catastrophic for tissue repair. You'll learn how these methods block the essential inflammatory cascade, halting the macrophage and IGF-1 signaling required to build new, strong tissue. We replace the outdated RICE with the evidence-based PEACE & LOVE framework, detailing the science of mechanotransduction—how controlled mechanical stress is the true catalyst for organized, resilient recovery. This isn't just theory; it's a practical blueprint. We provide the exact, non-negotiable exit criteria you must meet before your first run (e.g., >80% Limb Symmetry Index, 1.45 Nm/kg quadriceps strength). You'll get a stage-gated walk-run protocol and learn to use the Silbernagel Pain-Monitoring Model, which shows that running with pain up to 5/10 is not only safe but optimal for tissue remodeling. Finally, we address the psychological hurdles, quantifying the fear of reinjury (kinesiophobia) and exposing why traditional hop tests can be dangerously misleading. Keywords: injury, rehabilitation, running, peace & love, rice protocol, mechanotransduction, kinesiophobia, tendinopathy 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Dubois, B., & Esculier, J. F. (2019). Soft-tissue injuries simply need PEACE and LOVE. *British Journal of Sports Medicine*, *54*(2), 72-73. Kotsifaki, A., et al. (2022). Measuring only hop distance during single leg hop testing is insufficient to detect deficits in knee function after ACL reconstruction. *British Journal of Sports Medicine*, *56*(5), 249-254. Silbernagel, K. G., Thomeé, R., Eriksson, B. I., & Karlsson, J. (2007). Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy. *The American Journal of Sports Medicine*, *35*(6), 897-906. Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E69
    June 16 · 23 min

    Episode 69 The Norwegian Method Double Thresholds Explained for Amateurs 🧬

    Episode 69 The Norwegian Method Double Thresholds Explained for Amateurs 🧬 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: How did Norwegian athletes rewrite the record books in running and triathlon? This episode dissects the science behind their controversial training system: the double-threshold day. We reveal why the "Golden Zone" for adaptation is a strict 2.3–3.0 mmol/L of blood lactate, debunking the old 4.0 mmol/L laboratory standard. You'll learn the critical biomechanics: how splitting a massive workload into two sessions, separated by a 6-to-8-hour window, allows you to manipulate muscle viscoelasticity and "outrun" the inflammatory cascade that causes DOMS. We break down the landmark Ghiarone et al. (2019) study, which proves that the second, glycogen-depleted session enhances mitochondrial *efficiency*, not just volume. We also explore the fierce academic debate between this Pyramidal model and Dr. Stephen Seiler's Polarized approach and provide a practical blueprint for amateurs, detailing the minimum volume required and the critical mistakes to avoid so you can apply these principles without risking injury. Keywords: norwegian method, double threshold, lactate, pyramidal training, polarized training, stephen seiler, marius bakken, mitochondrial efficiency, endurance, vo₂ 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Bakken, M. (2025). The Norwegian Model Revisited. https://www.mariusbakken.com/the-norwegian-model.html Ghiarone, T., Andrade-Souza, V. A., Learsi, S. K., et al. (2019). Twice-a-day training improves mitochondrial efficiency, but not mitochondrial biogenesis, compared with once-daily training. *Journal of Applied Physiology*, 127(3), 713-725. DOI: 10.1152/japplphysiol.00060.2019 Kelemen, B., Benczenleitner, O., & Tóth, L. (2023). The Norwegian double-threshold method in distance running: Systematic literature review. *Scientific Journal of Sport and Performance*, 3(1), 38–46. DOI: 10.55860/NBXV4075 PointFit Technology. (2026). PF-Sweat Patch: Non-invasive & Continuous Lactate Sensor. https://www.ces.tech/ces-innovation-awards/2026/pf-sweat-patch-non-invasive-continuous-lactate-sensor/ Seiler, S. (2023). Norwegian Method or Just Good Holistic Practice? Fast Talk Laboratories. https://www.fasttalklabs.com/fast-talk/norwegian-method-or-just-good-holistic-practice-with-dr-stephen-seiler/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E68
    June 12 · 22 min

    Episode 68 Genetics vs. Hard Work Is Your VO2max Ceiling Fixed at Birth? 🧬

    Episode 68 Genetics vs. Hard Work Is Your VO2max Ceiling Fixed at Birth? 🧬 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: Are you born with a fixed aerobic ceiling, or can hard work shatter any genetic limit? This episode dismantles the nature vs. nurture debate for endurance performance. We explore why the man with the highest recorded VO₂max in history, Oskar Svendsen, retired before 21, and how Finnish skier Eero Mäntyranta dominated the Olympics with a rare genetic mutation. Based on landmark research like the HERITAGE Family Study, we reveal that while genetics dictate about 50% of your baseline fitness and 47% of your trainability, the concept of a "non-responder" is a physiological illusion. The science is clear: a lack of progress is a failure of training dose, not DNA. We break down the Fick equation to show how central cardiac output is the ultimate bottleneck, and how epigenetic changes—specifically the demethylation of the PGC-1α promoter—drive peripheral muscle adaptations. Finally, we provide a practical blueprint: amateurs must focus on escalating volume to expand hemoglobin mass, while elites must chase marginal gains through mechanical efficiency and epigenetic resensitization. Keywords: vo₂max, genetics, endurance, training, epigenetics, pgc-1α, heritage study, non-responder, cardiac output, athletic potential 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Bouchard, C., An, P., Rice, T., Skinner, J. S., Wilmore, J. H., Gagnon, J., Pérusse, L., Leon, A. S., & Rao, D. C. (1999). Familial aggregation of VO2max response to exercise training: Results from the HERITAGE Family Study. *Journal of Applied Physiology, 87*(3), 1003–1008. https://doi.org/10.1152/jappl.1999.87.3.1003 Montero, D., & Lundby, C. (2017). Refuting the myth of non-response to exercise training: 'non-responders' do respond to higher dose of training. *The Journal of Physiology, 595*(11), 3377-3387. https://doi.org/10.1113/JP273480 Levine, B. D. (2008). VO2max: what do we know, and what do we still need to know? *The Journal of Physiology, 586*(1), 25–34. https://doi.org/10.1113/jphysiol.2007.147629 Barrès, R., et al. (2012). Acute exercise remodels promoter methylation in human skeletal muscle. *Cell Metabolism*. MedRxiv. (2024). Delphi: Deep learning for phenotype inference and polygenic risk score computation. https://doi.org/10.1101/2024.04.19.24306079v3 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E67
    June 9 · 21 min

    Episode 67 The "Post-Race Blues" Dealing with the Dopamine Crash After the Finish Line 🧠

    Episode 67 The "Post-Race Blues" Dealing with the Dopamine Crash After the Finish Line 🧠 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: You've crossed the finish line, achieved your macro-goal, but instead of lasting fulfillment, you feel a profound emptiness. This is the "post-race blues," a neurobiological phenomenon driven by the "Arrival Fallacy"—the mistaken belief that achieving a goal brings permanent happiness. The science shows that success can actually exacerbate this crash, a reality proven by Olympians who often suffer more than those who fall short. This isn't just in your head; it's a quantifiable neurochemical deficit. Your brain's reward system, the mesocorticolimbic pathway, is wired for anticipation, not attainment. During training, it becomes a dopamine factory, motivating the chase. But once you cross the finish line, this anticipatory dopamine signaling collapses. Chronic training also forces your brain to downregulate D2 dopamine receptors to protect against neurotoxicity. Post-race, you're left with suppressed dopamine production and desensitized receptors, leading to clinical anhedonia—the inability to feel pleasure from everyday activities. This "neurotransmitter sink" is compounded by the abrupt normalization of the HPA axis, as stress hormones like cortisol plummet, which your brain interprets as a depressive letdown. To navigate this crash, you must rewire your brain's reward architecture. In the first 48 hours, detach from performance analysis to allow your nervous system to shift into a restorative state. For the next two weeks, replace the single massive dopamine source of training with a "micro-dopamine menu": engage in novel, low-stakes activities like learning an instrument or cooking a new recipe. Crucially, do not sign up for another race immediately or resort to absolute bed rest. Instead, implement a minimum effective dose of movement, like daily walks, to re-regulate neurotransmitter production safely. If profound anhedonia and apathy persist beyond six weeks, seek professional medical help. Keywords: post-race blues, dopamine, arrival fallacy, anhedonia, overtraining syndrome, athletic identity, neurotransmitter sink, hpa axis 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Howells, K., & Lucassen, M. (2018). 'Post-Olympic blues' –The diminution of celebrity in Olympic athletes. ResearchGate. https://www.researchgate.net/publication/324811721_'Post-Olympic_blues'_-The_diminution_of_celebrity_in_Olympic_athletes Berridge, K. C., & Kringelbach, M. L. (2015). Pleasure systems in the brain. Psychology Today. https://www.psychologytoday.com/us/blog/motivate/202504/the-dopamine-deficit-why-success-may-feel-empty MacIntyre, T., et al. (2024). Post-race reactions: The emotional paradox of high performance and anxiety – a conventional content analysis. BMC Sports Science, Medicine and Rehabilitation. https://pmc.ncbi.nlm.nih.gov/articles/PMC11360306/ Huberman Lab. (n.d.). Tools to Manage Dopamine and Improve Motivation & Drive. Huberman Lab. Retrieved April 5, 2026, from https://www.hubermanlab.com/newsletter/tools-to-manage-dopamine-and-improve-motivation-and-drive Neuroscience Research Institute. (n.d.). Running Marathons and the Hidden Toll on the Brain. Neuroscience Research Institute. Retrieved April 5, 2026, from https://www.neuroscienceresearchinstitute.com/running-marathons-and-the-hidden-toll-on-the-brain/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E66
    June 5 · 20 min

    Episode 66 Why Athletes Get Sick Right Before Race Day 🤒

    Episode 66 Why Athletes Get Sick Right Before Race Day 🤒 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: It's the ultimate paradox: you're in peak physical condition, but days before your goal race, a sore throat and cough derail your performance. This episode dismantles the decades-old "Open Window" theory that claimed hard exercise destroys your immune system. Based on a landmark 2018 systematic review, we reveal the truth: your immune cells don't die; they are strategically redeployed to your lungs and gut for heightened surveillance. We explore the real culprits behind "Taper Flu." First, the "Let-Down Effect," where the sudden drop in stress hormones during your taper unmasks latent viruses you contracted weeks ago. Second, Psychoneuroimmunology (PNI), which shows how pre-race anxiety crushes your mucosal immunity (salivary IgA), opening the door to infection. Third, the shocking fact that up to 70% of your symptoms may be non-infectious airway inflammation—a "fake" cold caused by mechanical trauma from heavy breathing. Learn the actionable strategies to protect yourself: why you must taper your mind as well as your body, the danger of cutting calories, and how to use sleep and hygiene to arrive at the start line healthy and ready to perform. Keywords: immunology, taper, overtraining, psychoneuroimmunology, cortisol, open window theory, upper respiratory tract infection, marathon, endurance 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Campbell, J. P., & Turner, J. E. (2018). Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan. *Frontiers in Immunology, 9*, 648. https://pmc.ncbi.nlm.nih.gov/articles/PMC5911985/ Peters, E. M., & Bateman, E. D. (1983). Ultramarathon running and upper respiratory tract infections. An epidemiological survey. *South African Medical Journal, 64*(15), 582–584. Nieman, D. C., et al. (1990). Los Angeles Marathon Study. *J. Sports Med. Phys. Fitness*. Krüger, K., & Mooren, F. C. (2019). Current Knowledge and New Challenges in Exercise Immunology. *German Journal of Sports Medicine*. https://www.germanjournalsportsmedicine.com/archive/archive-2019/issue-10/current-knowledge-and-new-challenges-in-exercise-immunology/ Vingerhoets, A. (2002). Leisure Sickness: A Biopsychosocial Perspective. *ResearchGate*. https://www.researchgate.net/publication/26571455_Leisure_Sickness_A_Biopsychosocial_Perspective Gleeson, M., et al. (2011). Cytokine gene polymorphisms and risk for upper respiratory symptoms in highly-trained athletes. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/20839488/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E65
    June 2 · 26 min

    Episode 65 The 5-Minute CORE Secret That Unlocks Speed & Prevents Injury 🧬

    Episode 65 The 5-Minute CORE Secret That Unlocks Speed & Prevents Injury 🧬 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: Forget the "six-pack." This episode dismantles the aesthetic myths and rebuilds your understanding of the core from the ground up, based on elite biomechanics. We reveal why the military abandoned the sit-up after Dr. Stuart McGill’s research proved it caused catastrophic spinal damage, and why your focus should be on proximal stiffness, not flexion. You will learn how the core functions as a muscular cylinder—from the diaphragm to the pelvic floor—to generate Intra-Abdominal Pressure (IAP), creating a rigid platform for power transfer. We break down landmark studies showing how a stronger transversus abdominis and multifidus directly correlate to faster sprint times and improved running economy (lower VO₂). Discover how to prevent "Energy Leaks" and compensatory injuries like Trendelenburg gait by strengthening the quadratus lumborum. Finally, we provide actionable 5-minute "micro-dose" protocols like McGill's "Big 3" and Foundation Training, teaching you to build neuromuscular stability, not just chase a burn. Keywords: core stability, running economy, injury prevention, transversus abdominis, intra-abdominal pressure, Stuart McGill, energy leak, 5-minute workout, proximal stiffness 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : A 100-m Sprint Time Is Associated With Deep Trunk Muscle Thickness in Collegiate Male Sprinters. (2020). *Frontiers in Sports and Active Living*. https://pmc.ncbi.nlm.nih.gov/articles/PMC7739772/ Hung, K.-C., et al. (2019). Effects of 8-week core training on core endurance and running economy. *PLoS ONE*, *14*(3), e0213158. https://pubmed.ncbi.nlm.nih.gov/30849105/ Lederman, E. (2010). The myth of core stability. *CPDO.net*. https://www.cpdo.net/Lederman_The_myth_of_core_stability.pdf McGill, S. (n.d.). *Why Everyone Needs Core Training*. Perform Better. https://www.performbetter.com/why-everyone-needs-core-training Myers, B. (n.d.). *Sit-Ups, Crunches, Planks, Knee-Ups: The Evolution of Core Fitness Testing*. Military.com. https://www.military.com/military-fitness/sit-ups-crunches-planks-knee-ups-evolution-core-fitness-testing Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E64
    May 29 · 23 min

    Episode 64 Training After 40 How to Adapt, Stay Fast, and Beat Your Younger Self 🧬

    Episode 64 Training After 40 How to Adapt, Stay Fast, and Beat Your Younger Self 🧬 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: The idea that athletic performance has a biological expiration date is a myth, born from an era when a 40-year-old man could be arrested for jogging. This episode dismantles that myth with a deep dive into the science of the masters athlete. We reveal why the accepted 10-12% per decade decline in VO₂max is not inevitable; lifelong training can cut this rate in half by preserving stroke volume and oxygen extraction, even as maximal heart rate falls. You will learn the hard science behind "anabolic resistance"—the reason your muscles no longer respond to the same protein dose as a 20-year-old—and discover the elevated "Leucine Trigger" (3-4g per meal) required to activate the mTORC1 pathway for muscle repair. We also explore the neurological basis of sarcopenia, showing how heavy resistance training is the only proven method to prevent the denervation of fast-twitch (Type II) fibers and preserve your speed. This is your blueprint for longevity: learn the precise protein dose (35-40g per meal) to overcome metabolic blunting, why you must shift from Pyramidal to Polarized training to manage delayed autonomic recovery, and why popular longevity drugs like Metformin can actively sabotage your gains by blunting exercise adaptations. Keywords: masters athlete, aging, vo₂max, anabolic resistance, leucine trigger, type ii fibers, metformin, polarized training, menopause 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Rogers, M. A., Hagberg, J. M., Martin, W. H., Ehsani, A. A., & Holloszy, J. O. (1990). Decline in VO₂max with aging in master athletes and sedentary men. *Journal of Applied Physiology, 68*(5), 2195-2199. https://journals.physiology.org/doi/pdf/10.1152/jappl.1990.68.5.2195 Church, D. D., Hoffman, J. R., Mangine, G. T., Stout, J. R., & Fukuda, D. H. (2022). Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves. *PMC*. https://pmc.ncbi.nlm.nih.gov/articles/PMC8566396/ Sjögren, T., et al. (2023). The impact of life-long strength versus endurance training on muscle fiber morphology and phenotype composition in older men. *Journal of Applied Physiology*. https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00208.2023 Walton, R. G., et al. (2019). Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, double‐blind, placebo‐controlled, multicenter trial. *PMC*. https://pmc.ncbi.nlm.nih.gov/articles/PMC6826125/ Alfredson, H., Pietilä, T., Jonsson, P., & Lorentzon, R. (1998). Heavy-load eccentric calf muscle training for the treatment of chronic Achilles tendinosis. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/9617396/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E63
    May 26 · 22 min

    Episode 63 Pain Tolerance Can You Train Your Brain to Suffer More? 🧠

    Episode 63 Pain Tolerance Can You Train Your Brain to Suffer More? 🧠 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: Why can elite athletes suffer so much more than the rest of us? The answer isn't deadened nerves. New meta-analyses confirm athletes feel pain at almost the exact same moment as sedentary individuals. The difference lies in the brain. This episode unpacks the neurobiology of suffering, revealing how endurance training physically hypertrophies the Anterior Midcingulate Cortex (aMCC)—your brain's "engine of tenacity"—and builds hyper-efficient functional connectivity networks to process noxious signals without emotional distress. We explore how the SCN9A gene sets your genetic pain baseline, but how the "Athlete Effect" allows dedicated training to epigenetically override a "weak" genetic hand. We also dissect the academic war between the Central Governor Model (a subconscious protector) and the Psychobiological Model (a conscious choice to quit) to explain why you really stop. Finally, we translate this science into a practical blueprint. Learn how to implement Brain Endurance Training (BET)—a protocol proven to increase time-to-exhaustion by over 100%—by strategically combining cognitive tasks with your physical workouts to lower your perception of effort. You'll also learn the critical dangers of using NSAIDs to mask pain, a common practice that can lead to severe kidney injury. Keywords: pain tolerance, endurance, neuroscience, brain endurance training, amcc, scn9a, central governor model, psychobiological model, rpe 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Neural mechanisms of pain processing differ between endurance athletes and nonathletes: A functional connectivity magnetic resonance imaging study. (PMC). Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC8596969/ SCN9A rs6746030 Polymorphism and Pain Perception in Combat Athletes and Non ... (PMC). Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10048703/ Considerations for the Use of Brain Endurance Training in Elite Sport: A Narrative Review. (PMC). Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC12895142/ Do we really need a central governor to explain brain regulation of exercise performance? (ResearchGate). Retrieved from https://www.researchgate.net/publication/5232727_Do_we_really_need_a_central_governor_to_explain_brain_regulation_of_exercise_performance Athletes and Experimental Pain: A Systematic Review and Meta-Analysis. (PubMed). Retrieved from https://pubmed.ncbi.nlm.nih.gov/38154623/ The Tenacious Brain: How the Anterior Mid-Cingulate Contributes to Achieving Goals. (PMC). Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC7381101/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

  • S1 · E62
    May 22 · 21 min

    Episode 62 Poles (Bâtons) Cheating or Essential Efficiency Tool? 🏔️

    Episode 62 Poles (Bâtons) Cheating or Essential Efficiency Tool? 🏔️ 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: With the Western States 100 finally lifting its decades-long ban, the debate is over: poles are a core tool for ultra-endurance. But how do they actually work? This episode dismantles one of the biggest paradoxes in sports science: how a tool that increases your total oxygen consumption (VO₂) and heart rate can simultaneously *lower* your perceived effort (RPE). We explore the neurophysiology of the "RPE Paradox" through Corollary Discharge Theory, revealing how your brain is tricked into feeling less fatigue by distributing motor commands across four limbs instead of two. We then separate the systemic cardiovascular tax from the peripheral muscular reward, showing how poles preserve your leg muscles by offloading tons of cumulative impact force over a 100-mile race. Finally, we provide a practical blueprint for transforming from a bipedal runner to an efficient quadruped. You'll learn the physics of swing weight (why carbon is non-negotiable for racing), how to size your poles using the 90-degree rule, and the precise gradient (around 26%) where deploying them shifts from a metabolic penalty to a race-saving advantage. Keywords: trail running, ultramarathon, trekking poles, running economy, biomechanics, rpe, corollary discharge theory, vo₂, endurance, western states 100 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Giovanelli, N., et al. (2025). The impact of pole use on vertical cost of transport and foot force during uphill treadmill walking before and after a simulated trail running competition. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/40622586/ Pellegrini, B., et al. (2023). A Review of Biomechanical and Physiological Effects of Using Poles in Sports. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/37106684/ Schwameder, H., et al. (2000). Knee joint forces during downhill walking with hiking poles. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/10622357/ Peyrot, N., et al. (2008). Effects of hiking pole inertia on energy and muscular costs during uphill walking. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/18460993/ Carmichael, C. (2026). The Science Behind Using Trekking Poles in Trail and Ultrarunning. *TrainRight*. https://trainright.com/science-trekking-poles-trail-running-ultrarunning/ Western States 100 will now allow trekking poles and traction spikes. (2025). *Canadian Running Magazine*. https://runningmagazine.ca/trail-running/western-states-100-will-now-allow-trekking-poles-and-microspikes/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

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