PODCASTThe Peter Attia Drive Podcast: Training principles for longevity (Part 2/2)
Dr. Andy Galpin
PodcastMay 29, 2026
Perform Ep 6: How Lactate & Metabolism Influence Performance
Contributor: Dr. Andy Galpin
In this episode, I discuss lactate (or “lactic acid”) and its essential roles in metabolism and athletic performance. Lactate is commonly misinterpreted as the waste product responsible for muscle soreness and exercise fatigue. However, I explain why it is produced, how lactate positively affects multiple organ systems, and its critical function in metabolism and as a signaling molecule. I explain the concept of metabolic flexibility and how lactate helps cells effectively transition between energy sources (carbs vs. fats). I describe why lactate is essential for mitochondrial health and how different muscle fiber types use lactate. I also discuss how lactate relates to endurance performance and training “zones,” the cause of exercise fatigue, and whether more lactate or lactate supplementation improves exercise performance. I explain the three I’s (investigate, interpret, intervene) to determine your lactate levels and lactate threshold and how to use different exercise intensities to improve mitochondrial health and reduce fatigue.This episode will help listeners appreciate the vital role of lactate in overall health and understand how lactate levels should inform training and exercise to improve metabolic flexibility, increase energy, and enhance performance.
Articles
- Lactic acid in amphibian muscle (The Journal of Physiology)
- Detecting the threshold of anaerobic metabolism in cardiac patients during exercise (The American Journal of Cardiology)
- Lactate:Glycolytic End Product and Oxidative Substrate During Sustained Exercise in Mammals — The “Lactate Shuttle” (Circulation, Respiration, and Metabolism)
- Lactate in contemporary biology: a phoenix risen (The Journal of Physiology)
- Gut check: Unveiling the influence of acute exercise on the gut microbiota (Experimental Physiology)
Books
Other Resources
- AV Hill & Otto Meyerhof Nobel Prize (1922)
- PR Lotion (Momentous)
- VDOT Running Calculator
- Threshold Training: Finding Your VDOT
- VDOT Tables
Perform Episodes Mentioned
- How to Improve Your VO2 Max & Build Endurance
- How & Why to Strengthen Your Heart & Cardiovascular Fitness
People Mentioned
- Carl Wilhelmn Scheele: Swedish chemist
- Jöns Jacob Berzelius: Swedish chemist
- Johann Joseph Scherer: German chemist
- Louis Pasteur: French chemist
- George Brooks: Professor of Integrative Biology, University of California Berkley
- Jack Daniels: running coach
Disclaimer
The content on this site is provided for general informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment, and is not a substitute for consultation with a qualified healthcare professional. No practitioner-client relationship is formed through your use of this content. Any information presented here should not be used as a basis for medical decisions without first consulting a licensed physician or other qualified healthcare provider. If you have a medical condition or health concern, seek the guidance of a qualified professional before making changes to your health, nutrition, or training practices. Reliance on any information provided here is solely at your own risk.