科罗拉多大学医学院助理教授Iñigo San Millán博士深入解释了线粒体功能在代谢健康和顶级运动表现中的重要性。他详细介绍了不同的能量系统路径、各种燃料来源（包括被误解的乳酸）、六个运动训练区域，以及他用于测量代谢健康的参数。此外，他强调了区域二训练作为一种强大的诊断工具和治疗线粒体和代谢功能障碍的重要性。

🧬 Iñigo San Millán博士介绍了线粒体在运动和代谢健康中的关键角色，指出线粒体不仅是细胞的能量工厂，而且在维持整体健康方面起着至关重要的作用。

🏋️‍♂️ 他详细解释了运动中的不同能量系统和燃料使用，将能量系统划分为六个训练区域，并强调乳酸作为一种重要的燃料来源。

⚡️ 区域二训练的生理特征、燃料来源、乳酸及其向区域三的过渡被详细阐述。Iñigo博士提出，通过血液乳酸水平（和区域二阈值）可以评估线粒体功能。

🔥 文章探讨了运动员与代谢疾病患者之间的线粒体功能、脂肪氧化、肌肉糖原容量等差异，并提出了如何通过RQ测试来评估脂肪利用能力。

🌬️ 文章还涉及了区域三、区域四的生理特征和乳酸阈值，以及饮食对糖酵解功能的影响，运动与胰岛素敏感性的关系，以及甲福明的使用对线粒体功能和乳酸产生的影响。

In this episode, Dr. Iñigo San Millán, Assistant Professor at the University of Colorado School of Medicine, explains the crucial role of mitochondrial function in everything from metabolic health to elite exercise performance. Iñigo provides a masterclass into the many different energy system pathways, the various fuel sources (including the misunderstood lactate), the six zones of exercise training, and the parameters he uses to measure metabolic health. Additionally, he highlights the power of zone 2 training in its ability to act as a powerful diagnostic tool, and perhaps more importantly as a treatment for mitochondrial and metabolic dysfunction.

We discuss:

Iñigo’s background in sports and decision to focus on education [7:15];

Explaining the various energy systems and fuels used during exercise [14:45];

Iñigo qualifies energy systems into six training zones [26:00]; 

Lactate is an important fuel source [33:00];

Zone 2 training—physiologic characteristics, fuel sources, lactate, and the transition into zone 3 [40:30];

Using blood lactate levels (and zone-2 threshold) to assess mitochondrial function [47:00];

Accessing mitochondrial function by looking at one’s ability to utilize fat as fuel (with an RQ test) [55:00];

Athletes vs. metabolically ill patients—mitochondria, fat oxidation, muscle glycogen capacity, “fat droplets”, and more [1:00:00];

Physiologic characteristics of zone 3, zone 4, and the lactate threshold [1:20:00];

Fueling exercise—dietary implications on glycolytic function [1:30:30];

Relationship between exercise and insulin sensitivity (and what we can learn from studying patients with type 1 diabetes) [1:46:30];

Metformin’s impact on mitochondrial function, lactate production, and how this affects the benefits of exercise [2:04:15];

Raising awareness for risk of “double diabetes” [2:15:00];

How to dose zone 2 training, and balancing exercise with nutrition [2:18:00];

Proposed explanation of the Warburg Effect: Role of lactate in carcinogenesis [2:27:00];

Doping in cycling, and the trend towards altitude training [2:39:15] and;

More.

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