The Proof Podcast is a space for science-based conversation. Together with his guests, Simon Hill, a qualified physiotherapist and nutritionist, explores the health and longevity benefits that come with mastering physical exercise, nutrition, mindfulness, recovery, sleep, and alignment. Facts, nuance and trustworthy recommendations minus the hyperbole. All the proof you need to live better for longer.
All content for The Proof with Simon Hill is the property of Live better for longer and is served directly from their servers
with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.
The Proof Podcast is a space for science-based conversation. Together with his guests, Simon Hill, a qualified physiotherapist and nutritionist, explores the health and longevity benefits that come with mastering physical exercise, nutrition, mindfulness, recovery, sleep, and alignment. Facts, nuance and trustworthy recommendations minus the hyperbole. All the proof you need to live better for longer.
Lactate: The Key to Metabolic Health, Mitochondria, and Longevity | Dr Iñigo San Millán
The Proof with Simon Hill
1 hour 26 minutes
1 day ago
Lactate: The Key to Metabolic Health, Mitochondria, and Longevity | Dr Iñigo San Millán
In this episode I am joined by Dr Iñigo San Millán, exercise physiologist, researcher, and coach to Tour de France champion Tadej Pogačar. His work places lactate at the centre of human health, showing it as a fuel and biomarker rather than a waste product.
We discuss how lactate offers a new lens on mitochondrial health, what Zone 2 training really achieves, and why these insights apply to both elite athletes and anyone seeking longevity.
What We Cover
Lactate myths and the truth about its role in energy
Differences between athletic and diseased lactate profiles
Zone 2 training and mitochondrial health
Balancing training methods for metabolic flexibility
Diet, lactate, and critiques of Zone 2
This conversation shows why understanding lactate could be key to improving performance, preventing disease, and ageing well.
You can connect with Dr Iñigo San Millán on Instagram and Twitter, 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.
Understanding Lactate as a Biomarker and Signalling Molecule (00:00)
Historical Misconceptions About Lactate and Fatigue (04:03)
How the Body Uses Lactate as a Fuel Source (06:09)
Lactate in Health, Metabolic Function, and Disease (10:25)
Exercise, Lactate Dynamics, and Energy Balance (16:39)
What Research Reveals About Lactate and Mitochondrial Function (19:03)
Exercise Prescription and Training Zones Explained (26:20)
High-Intensity Exercise: What Happens to Lactate Levels? (37:87)
VO₂ Max, Mitochondria, and Aerobic Fitness (45:02)
Supporting Mitochondrial Function for Disease Prevention (48:37)
Designing Exercise Programmes for Longevity and Healthspan (51:19)
Resistance Training and Its Impact on Metabolic Health (1:00:10)
How Diet and Exercise Influence Mitochondrial Function (01:04:42)
Is Zone Two Training Really the Key to Endurance? (01:10:39)
Final Reflections on Lactate, Training, and Metabolic Adaptation (01:19:47)
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. 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 functionhealth.com/simonhill to claim your credit. Only available to those living in the United States.
Momentous
My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at livemomentous.com.
IM8
With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com
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 eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill
The Proof with Simon Hill
The Proof Podcast is a space for science-based conversation. Together with his guests, Simon Hill, a qualified physiotherapist and nutritionist, explores the health and longevity benefits that come with mastering physical exercise, nutrition, mindfulness, recovery, sleep, and alignment. Facts, nuance and trustworthy recommendations minus the hyperbole. All the proof you need to live better for longer.
