Friday, July 19, 2024
Mitochondrial Health

#85 – Iñigo San Millán, Ph.D.: Mitochondria, train, and metabolic well being

On this episode, Dr. Iñigo San Millán, Assistant Professor on the College of Colorado Faculty of Medication, explains the essential function of mitochondrial operate in all the pieces from metabolic well being to elite train efficiency. Iñigo gives a masterclass into the various totally different vitality system pathways, the varied gas sources (together with the misunderstood lactate), the six zones of train coaching, and the parameters he makes use of to measure metabolic well being. Moreover, he highlights the facility of zone 2 coaching in its capacity to behave as a robust diagnostic instrument, and maybe extra importantly as a therapy for mitochondrial and metabolic dysfunction.

We focus on:
-Iñigo’s background in sports activities and determination to give attention to schooling [7:15];
-Explaining the varied vitality programs and fuels used throughout train [14:45];
-Iñigo qualifies vitality programs into six coaching zones [23:00];
-Lactate is a crucial gas supply [33:00];
-Zone 2 coaching—physiologic traits, gas sources, lactate, and the transition into zone 3 [40:30];
-Utilizing blood lactate ranges (and zone-2 threshold) to evaluate mitochondrial operate [47:00];
-Accessing mitochondrial operate by taking a look at one’s capacity to make the most of fats as gas (with an RQ take a look at) [55:00];
-Athletes vs. metabolically in poor health sufferers—mitochondria, fats oxidation, muscle glycogen capability, “fats droplets”, and extra [1:00:00];
-Physiologic traits of zone 3, zone 4, and the lactate threshold [1:20:00];
-Fueling train—dietary implications on glycolytic operate [1:30:30];
-Relationship between train and insulin sensitivity (and what we are able to be taught from finding out sufferers with kind 1 diabetes) [1:46:30];
-Metformin’s affect on mitochondrial operate, lactate manufacturing, and the way this impacts the advantages of train [2:04:15];
-Elevating consciousness for danger of “double diabetes” [2:15:00];
-The way to dose zone 2 coaching, and balancing train with diet [2:18:00];
-Proposed clarification of the Warburg Impact: Position of lactate in carcinogenesis [2:27:00];
-Doping in biking, and the pattern in direction of altitude coaching [2:39:15] and;

Present notes web page:

The Peter Attia Drive is a weekly, ultra-deep-dive podcast specializing in maximizing well being, longevity, important pondering…and some different issues. With over 10 million episodes downloaded, it options matters together with fasting, ketosis, Alzheimer’s illness, most cancers, psychological well being, and way more.

Peter is the founding father of Attia Medical, PC, a medical observe with places of work in San Diego and New York Metropolis, specializing in the utilized science of longevity. The observe applies dietary biochemistry, train physiology, sleep physiology, strategies to extend misery tolerance, lipidology, pharmacology, and four-system endocrinology to extend lifespan (delaying the onset of persistent illness), whereas concurrently enhancing healthspan (high quality of life).

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