🎙️ 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
Podcast Overview
🎙️ 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
Language
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Publishing Since
10/7/2025
1 verified contact email on file for LACTATE
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Recent Episodes
June 23, 2026
Episode 71 Insoles & Orthotics Do You Really Need Them or Is It Marketing? 🦶
<p><strong>Episode 71 Insoles & Orthotics Do You Really Need Them or Is It Marketing? 🦶</strong>💬 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 This episode dismantles the outdated dogma of mechanically "correcting" your foot's alignment, pioneered by Dr.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.</p>
June 19, 2026
Episode 70 Returning from Injury The Exact Protocol to Start Running Again ⚕️
<p><strong>Episode 70 Returning from Injury The Exact Protocol to Start Running Again ⚕️</strong></p><p>💬 Got a question or feedback? Write us at: lactatesports@gmail.com</p><p>☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate</p><p>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.</p><p>Keywords: injury, rehabilitation, running, peace & love, rice protocol, mechanotransduction, kinesiophobia, tendinopathy</p><p>🎙️ Lactate, the podcast that deciphers science to improve your performance.</p><p>Key references :</p><p>Dubois, B., & Esculier, J. F. (2019). Soft-tissue injuries simply need PEACE and LOVE. *British Journal of Sports Medicine*, *54*(2), 72-73.</p><p>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.</p><p>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.</p><p>Voices generated by artificial intelligence from the scientific report produced by the Lactate team.</p><p><br></p>
June 16, 2026
Episode 69 The Norwegian Method Double Thresholds Explained for Amateurs 🧬
<p><strong>Episode 69 The Norwegian Method Double Thresholds Explained for Amateurs 🧬</strong></p><p>💬 Got a question or feedback? Write us at: lactatesports@gmail.com</p><p>☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate</p><p>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.</p><p>Keywords: norwegian method, double threshold, lactate, pyramidal training, polarized training, stephen seiler, marius bakken, mitochondrial efficiency, endurance, vo₂</p><p>🎙️ Lactate, the podcast that deciphers science to improve your performance.</p><p>Key references :</p><p>Bakken, M. (2025). The Norwegian Model Revisited. https://www.mariusbakken.com/the-norwegian-model.html</p><p>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</p><p>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</p><p>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/</p><p>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/</p><p>Voices generated by artificial intelligence from the scientific report produced by the Lactate team.</p><p><br></p>
71 total episodes available
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