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Summary of Transcript:
In the Drive podcast, host Peter Attia interviews his guest, who is a professional cycling trainer, about his work with UAE Team and Teddy Pogachar. The trainer explains that he started working with Pogachar in 2018 and immediately saw that he had great potential due to his high oxidative capabilities and ability to clear lactate at a given power output. They also developed a platform for metabolomics to analyze Pogachar’s metabolites and confirmed that he had different metabolites at different levels. The trainer noted that Pogachar was easy to train, recovered quickly, and gave good feedback, making him stand out from other high-level pro cyclists.
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Summary of Description:
The latest episode of The Peter Attia Drive podcast features renowned applied physiologist Iñigo San-Millán discussing his work with Tour de France winner Tadej Pogačar and his insights into elite athlete performance and metabolic health. San-Millán explores the topics of lactate levels, fat oxidation, and Zone 2 training — an exercise that boosts mitochondrial function and impacts longevity. He also expresses his thoughts on high-intensity training and the potential of metformin and NAD to enhance mitochondrial health. Finally, San-Millán shares his insights from studying the mitochondria of long COVID patients in the ICU.
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The Peter Attia Drive podcast is back with another informative episode featuring internationally renowned applied physiologist Iñigo San-Millán. In this episode, we learn about the fantastic potential of elite athletes from a performance and metabolic perspective by discussing Iñigo’s work with Tour de France winner Tadej Pogačar.
Metrics for assessing performance in cyclists are discussed, as well as the impact of performance-enhancing drugs and the potential for transparency into athletes’ data during competition. The conversation then shifts to Pogačar’s race strategy and mindset during Tour de France.
The discussion then delves into the specifics of Zone 2 training, including its ability to boost mitochondrial function and impact longevity. Iñigo speaks to the different metrics for assessing one’s Zone 2 threshold, offering insights into the optimal dose, frequency, duration, and type of exercise for Zone 2.
The potential benefits of high-intensity training (Zone 5), metformin, and NAD to boost mitochondrial health are also discussed.
Finally, insights from studying the mitochondria of long COVID patients in the ICU are shared, shedding light on how exercise mobilizes glucose transporters and the critical factors that should be considered in diabetic patients.
Overall, this episode of The Peter Attia Drive provides a fascinating look into the science of exercise and metabolism, with helpful information for athletes looking to maximize their performance and individuals interested in improving their metabolic health and longevity. Head to the link in the description to learn more and view the show notes.
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Source Description
Watch the full episode and view show notes here: https://bit.ly/3qzGLR2
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Iñigo San-Millán is an internationally renowned applied physiologist and a previous guest on The Drive. His research and clinical work focus on exercise-related metabolism, metabolic health, diabetes, cancer metabolism, nutrition, sports performance, and critical care. In this episode, Iñigo describes how his work with Tour de France winner Tadej Pogačar has provided insights into the tremendous potential of elite athletes from a performance and metabolic perspective. He speaks specifically about lactate levels, fat oxidation, how carbohydrates in food can affect our lactate, and how equal lactate outputs between an athlete and a metabolically unhealthy individual can mean different things. Next, he discusses how Zone 2 training boosts mitochondrial function and impacts longevity. He explains the other metrics for assessing one’s Zone 2 threshold and describes the optimal dose, frequency, duration, and type of exercise for Zone 2. Additionally, he offers his thoughts on incorporating high-intensity training (Zone 5) to optimize health and the potential of metformin and NAD to boost mitochondrial health. Finally, he discusses insights from studying the mitochondria of long COVID patients in the ICU.
We discuss:
0:00:00 – Intro
0:00:10 – The amazing potential of cyclist Tadej Pogačar
0:06:54 – Metrics for assessing athletic performance in cyclists and how that impacts race strategy
0:17:20 – The impact of performance-enhancing drugs and the potential for transparency into athletes’ data during competition
0:26:06 – Tadej Pogačar’s race strategy and mindset at the Tour de France
0:29:58 – Defining Zone 2, fat oxidation, and how they are measured
0:40:04 – Using fat and carbohydrate utilization to calculate the mitochondrial function and metabolic flexibility
0:44:30 – Lactate levels and fat oxidation as it relates to Zone 2 exercise
0:59:54 – How moderately active individuals should train to improve metabolic processes and maximize mitochondrial performance
1:06:27 – Bioenergetics of the cell and what is different in elite athletes
1:19:19 – How do the level of carbohydrates in the diet and ketogenic diets affect fuel utilization and power output during exercise
1:27:27 – Glutamine as a source for making glycogen—insights from studying the altered metabolism of ICU patients
1:34:27 – How movement mobilizes glucose transporters—an essential factor in diabetic patients
1:39:00 – Metrics for finding Zone 2 threshold—lactate, heart rate, and more
1:58:27 – Optimal Zone 2 training: dose, frequency, duration, and type of exercise
2:10:22 – How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness
2:23:25 – Compounding benefits of Zone 2 exercise and how we can improve metabolic health into old age
2:27:57 – The effects of metformin, NAD, and supplements on mitochondrial function
2:37:45 – The role of lactate and exercise in cancer
2:44:42 – How assessing metabolic parameters in long COVID patients provides insights into this disease
2:52:57 – The advantages of using cellular surrogates of metabolism instead of VO2 max for prescribing exercise
3:02:30 – Metabolomics reveals how cellular metabolism is altered in sedentary individuals
3:08:49 – Cellular changes in the metabolism of people with diabetes and metabolic syndrome
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About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 40 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice extensively deals with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease) while improving healthspan (quality of life).
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