<p><strong>Dr. George A Brooks</strong></p> <p>Dr. George A Brooks, an expert in exercise physiology and lactate metabolism. Lactate, a once demonized molecule thought to form lactic acid and become a dead-end toxic metabolite, has been vindicated by the work of Dr. Brooks, his colleagues, and others. </p> <p class="p1">In this episode, we discuss...<span class="Apple-converted-space"> </span></p> <ul> <li class="p1"><strong>(00:00)</strong> Introduction</li> <li class="p1"><strong>(01:40)</strong> Dr. Brooks' experience as an athlete inspired his research on lactate</li> <li class="p1"><strong>(06:50)</strong> Lactate and its relationship to muscle fatigue is misunderstood</li> <li class="p1"><strong>(09:10)</strong> Adaptations to exercise improve mitochondrial functioning and lactate metabolism</li> <li class="p1"><strong>(14:14)</strong> How to use lactate threshold training to improve performance</li> <li class="p1"><strong>(23:49)</strong> Lactate improves brain health and cognitive function<span class="Apple-converted-space"> </span></li> <li class="p1"><strong>(26:45)</strong> Lactate improves outcomes of traumatic brain injury via metabolism</li> <li class="p1"><strong>(30:00)</strong> Lactate spares glucose, increasing antioxidants such as glutathione</li> <li class="p1"><strong>(42:50)</strong> Early lactate administration following a traumatic brain injury is necessary, but challenging</li> <li class="p1"><strong>(48:20)</strong> Lactate from exercise improves Parkinson's disease<span class="Apple-converted-space"> </span></li> <li class="p1"><strong>(55:00)</strong> Brain metabolism following traumatic brain injury</li> </ul> <p><span style="font-weight: 400;">If you're interested in learning more, you can read the <a href="https://www.foundmyfitness.com/episodes/george-brooks">full show notes here</a>.</span></p> <p><span style="font-weight: 400;">Join over 300,000 people and get the latest distilled information straight to your inbox weekly:</span> <span style="font-weight: 400;"><a href="https://www.foundmyfitness.com/newsletter">https://www.foundmyfitness.com/newsletter</a></span></p> <p><span style="font-weight: 400;">Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more:</span> <a href="https://www.foundmyfitness.com/crowdsponsor"><span style="font-weight: 400;">https://www.foundmyfitness.com/crowdsponsor</span></a></p>
Actionable Insights
1. Daily Activity for Health
Engage in approximately one hour of physical activity daily, equivalent to brisk walking, to manage body weight and improve overall health. This level of activity builds bone and muscle mass, enhances cardiovascular and endocrine function, fuels the brain, and may reduce cancer risk.
2. Exercise for Brain Function
Incorporate regular exercise into your routine to improve focus and attention. Physical activity increases lactate in the brain, which stimulates the release of norepinephrine, a neurotransmitter crucial for focus and attention.
3. Optimize Exercise Training Adaptations
To optimize muscle adaptations, including doubling mitochondrial mass and lactate transporters, engage in endurance training. Coaches also recommend training below the lactate threshold for mitochondrial biogenesis and occasionally above it for harder exercise.
4. Monitor Exercise Intensity
Track your exercise intensity using heart rate monitors, lactate measuring devices, or the ’talk test.’ If you can no longer talk during exercise, your lactate levels are likely very high, indicating you’ve reached an acidotic state.
5. Lactate Infusion for TBI
For individuals with traumatic brain injury, consider lactate infusions (salts and esters) as early as possible. This approach can mitigate swelling, provide essential fuel to the brain by bypassing impaired glucose metabolism, and manage acidosis, potentially improving long-term outcomes.
6. Avoid D-Lactate Consumption
Be mindful of D-lactate, as it is neurotoxic and does not share beneficial transporters with L-lactate. When choosing fermented products or probiotics, opt for those that primarily contain L-lactate.
7. Sodium Lactate for Energy
Consume sodium lactate (e.g., in sports drinks like Cytomax) for quick energy and improved gut health. It is taken up much faster by the intestinal tract than glucose due to sodium-mediated transporters, and it can also alkalize the blood.
8. Ketotic Diet Post-TBI
For individuals recovering from traumatic brain injury, a ketotic diet may help supplement energy supply to the brain. Ketone bodies are transported into cells via the same monocarboxylate transporters as lactate, potentially aiding recovery when combined with other interventions.