1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,080 --> 00:00:14,800 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Lactic acid. 3 00:00:15,600 --> 00:00:18,400 Speaker 1: When I say it out loud, many of you, especially athletes, 4 00:00:18,600 --> 00:00:21,920 Speaker 1: are probably thinking, oh, that's it's a bad thing. It's 5 00:00:21,960 --> 00:00:24,680 Speaker 1: a bad thing for so many of the reasons that 6 00:00:24,720 --> 00:00:27,160 Speaker 1: I'm going to bring up the myths that are behind 7 00:00:27,320 --> 00:00:30,920 Speaker 1: lactic acid. And it is an incredible topic, a perfect 8 00:00:30,960 --> 00:00:35,360 Speaker 1: topic for this show because of the incredible myths and 9 00:00:35,440 --> 00:00:42,040 Speaker 1: misconceptions that are attributed to lactic acid. And there are 10 00:00:42,080 --> 00:00:44,560 Speaker 1: studies that I will give you that go so far 11 00:00:44,640 --> 00:00:50,800 Speaker 1: back is one of them. Now. Generally on this show, 12 00:00:50,800 --> 00:00:52,560 Speaker 1: I try to give you the most recent studies, but 13 00:00:52,600 --> 00:00:55,160 Speaker 1: I don't always have to, and sometimes I'm gonna bring 14 00:00:55,280 --> 00:00:57,280 Speaker 1: up the other ones, the older ones, to show you 15 00:00:57,320 --> 00:00:59,680 Speaker 1: how long this has been around, which is crazy. And 16 00:00:59,720 --> 00:01:02,080 Speaker 1: you say why, Well, I'm gonna tell you why. I'm 17 00:01:02,120 --> 00:01:04,320 Speaker 1: gonna read some of the bad information that's out there 18 00:01:04,600 --> 00:01:09,760 Speaker 1: that persist and keep these myths alive. So lactic acid. 19 00:01:10,440 --> 00:01:11,600 Speaker 1: You may be listening to the show and go it 20 00:01:11,600 --> 00:01:13,720 Speaker 1: has nothing to do with me. Listen, if you exercise, 21 00:01:13,959 --> 00:01:16,119 Speaker 1: you need to know this. It's I'm not gonna get 22 00:01:16,120 --> 00:01:18,039 Speaker 1: too deep into the weeds on the science, even though 23 00:01:18,080 --> 00:01:19,760 Speaker 1: it would be fun. And I know there's some of 24 00:01:19,840 --> 00:01:21,320 Speaker 1: you who are gonna scream at me, I want more 25 00:01:21,360 --> 00:01:23,319 Speaker 1: of the science. I'm gonna give you just enough to 26 00:01:23,440 --> 00:01:26,920 Speaker 1: do what this show is about to maximize your time 27 00:01:26,959 --> 00:01:31,280 Speaker 1: and results and keep you from wasting money. And the 28 00:01:31,319 --> 00:01:34,399 Speaker 1: money part, it's really tied into this topic and you'll 29 00:01:34,440 --> 00:01:37,440 Speaker 1: see why. So if you get sore, if you get fatigued, 30 00:01:37,480 --> 00:01:41,280 Speaker 1: you need to listen to the show from exercise especially Okay, 31 00:01:41,280 --> 00:01:43,679 Speaker 1: because it plays into the myths and tied into several 32 00:01:43,720 --> 00:01:49,640 Speaker 1: together myths about lactic acid. And just one quick clarification 33 00:01:50,040 --> 00:01:52,960 Speaker 1: if you really get into the science, there's lactic acid 34 00:01:53,000 --> 00:01:55,880 Speaker 1: and there's lactate, and they are two different things, but 35 00:01:55,960 --> 00:02:00,280 Speaker 1: those terms are used interchangeably, and I'm gonna kind of 36 00:02:00,320 --> 00:02:02,880 Speaker 1: switch back and forth. It's gonna get confusing, but we're 37 00:02:02,880 --> 00:02:06,120 Speaker 1: really talking about lactate in the body. But because it's 38 00:02:06,120 --> 00:02:09,040 Speaker 1: so often called lactic acid, I will switch back and 39 00:02:09,040 --> 00:02:12,160 Speaker 1: forth and try to keep it, you know, consistent, But 40 00:02:12,280 --> 00:02:15,079 Speaker 1: just know that they are too slightly different things. So 41 00:02:15,160 --> 00:02:18,880 Speaker 1: they're different things, but again they are used interchangeably, so 42 00:02:19,240 --> 00:02:22,480 Speaker 1: I will try to prevent confusion. All right, So I'm 43 00:02:22,480 --> 00:02:25,400 Speaker 1: gonna give you five myths, five myths that have been 44 00:02:25,440 --> 00:02:28,920 Speaker 1: around forever, so common on this show that you go, 45 00:02:29,040 --> 00:02:32,840 Speaker 1: how is this possible? But that's one main reason this 46 00:02:32,880 --> 00:02:37,359 Speaker 1: show exists and my job exists, because there's so much 47 00:02:37,360 --> 00:02:40,680 Speaker 1: bad information out there. So we take the science, and 48 00:02:40,720 --> 00:02:43,920 Speaker 1: we take the anecdotal, and then we take common sense 49 00:02:44,240 --> 00:02:46,440 Speaker 1: and we put it all together and we make sense 50 00:02:46,600 --> 00:02:50,440 Speaker 1: of it. And I'm not here, as I say quite frequently, 51 00:02:50,480 --> 00:02:52,440 Speaker 1: to impress you with that. I could go super deep 52 00:02:52,480 --> 00:02:56,200 Speaker 1: into the scientific nuances of all this and and go 53 00:02:56,400 --> 00:02:59,240 Speaker 1: really deep, but that's not going to help you. And 54 00:02:59,440 --> 00:03:02,160 Speaker 1: we have only so much time to listen to certain things. 55 00:03:02,200 --> 00:03:03,880 Speaker 1: So we're gonna keep it simple and give you what 56 00:03:03,919 --> 00:03:05,959 Speaker 1: you need to know. And I think you're gonna be 57 00:03:06,040 --> 00:03:08,920 Speaker 1: amazed and surprised and you're gonna be able to use 58 00:03:08,919 --> 00:03:14,240 Speaker 1: this information two again maximize your results and not waste 59 00:03:14,360 --> 00:03:17,680 Speaker 1: time and money. All right, So quick break. When we 60 00:03:17,760 --> 00:03:21,320 Speaker 1: come back, I'm gonna talk about five myths about lactic 61 00:03:21,320 --> 00:03:24,119 Speaker 1: acid that I'm sure even some of you hardcore athletes 62 00:03:24,240 --> 00:03:26,320 Speaker 1: are going to be surprised about, and some that you 63 00:03:26,400 --> 00:03:29,919 Speaker 1: are probably have been told and still believed. So quick break. 64 00:03:29,960 --> 00:03:32,639 Speaker 1: When we come back. Five top myths about lactic acid, 65 00:03:32,840 --> 00:03:44,320 Speaker 1: we'll be right back, all right, and we are back. 66 00:03:45,000 --> 00:03:47,440 Speaker 1: I love these topics. I just I love doing this show. 67 00:03:47,560 --> 00:03:50,080 Speaker 1: I love these topics. I love the science, and then 68 00:03:50,120 --> 00:03:53,120 Speaker 1: I love distilling it down for you, keeping it simple 69 00:03:53,160 --> 00:03:56,280 Speaker 1: to what we need, giving you what we need, not 70 00:03:56,440 --> 00:04:00,600 Speaker 1: cluttering it all up. So number one and years are 71 00:04:00,720 --> 00:04:04,119 Speaker 1: not in any order of importance, but they are connected 72 00:04:04,240 --> 00:04:08,120 Speaker 1: in a very interesting way. All right. First myth about 73 00:04:08,200 --> 00:04:10,480 Speaker 1: lactic acid is that it stays in your body for 74 00:04:10,520 --> 00:04:13,600 Speaker 1: a long time, all right, And this goes to the 75 00:04:13,600 --> 00:04:16,120 Speaker 1: money part. This definitely goes to the money part. So 76 00:04:16,160 --> 00:04:18,479 Speaker 1: as an endurance athlete, someone who does iron Man's and 77 00:04:18,920 --> 00:04:22,360 Speaker 1: triathlons and and marathons and ultra marathons over the years, 78 00:04:22,360 --> 00:04:24,760 Speaker 1: and and it doesn't matter any of you who play 79 00:04:24,880 --> 00:04:27,160 Speaker 1: recreational sports, you play tennis, you golf, you do all 80 00:04:27,160 --> 00:04:29,360 Speaker 1: those things. What do they tell you, especially the day 81 00:04:29,400 --> 00:04:31,239 Speaker 1: after And this is tied into two of the myths 82 00:04:31,240 --> 00:04:33,960 Speaker 1: by the way, that come get a massage the day 83 00:04:34,000 --> 00:04:37,360 Speaker 1: after you're skiing, the day after your race when you're sore, 84 00:04:37,440 --> 00:04:40,560 Speaker 1: to get rid of the lactic acid. Well, guess what 85 00:04:40,680 --> 00:04:46,560 Speaker 1: science says. Uh, science says that that lactic acid. Lactic 86 00:04:46,560 --> 00:04:50,000 Speaker 1: acid leaves your body within an hour. And this goes 87 00:04:50,040 --> 00:04:56,160 Speaker 1: to that study I was referencing earlier, Harvard Fatigue Laboratory. 88 00:04:56,240 --> 00:04:59,920 Speaker 1: How great is that name? By the way, Harvard Fatigue Laboratory, 89 00:05:00,200 --> 00:05:04,479 Speaker 1: It's just so cool. Six title of the study the 90 00:05:04,600 --> 00:05:08,880 Speaker 1: Rate of lactic acid Removal in exercise, Very simple, people. 91 00:05:09,680 --> 00:05:13,560 Speaker 1: It was done to show how fast lactic acid disappears 92 00:05:13,640 --> 00:05:18,120 Speaker 1: from your blood and your muscles after exercise. After heavy exercise, 93 00:05:18,160 --> 00:05:21,559 Speaker 1: the lactic acid levels are back down to baseline within 94 00:05:22,360 --> 00:05:27,359 Speaker 1: dremro please about an hour, about an hour. It is 95 00:05:27,400 --> 00:05:31,400 Speaker 1: true that it goes down faster if you do some 96 00:05:31,839 --> 00:05:35,280 Speaker 1: low level aerobic activity like walking or jogging or something 97 00:05:35,320 --> 00:05:37,760 Speaker 1: like that. But they go on to say it also 98 00:05:37,800 --> 00:05:40,520 Speaker 1: goes down pretty fast if you do nothing. So you 99 00:05:40,560 --> 00:05:43,760 Speaker 1: get that workout in the race, the tennis match, you 100 00:05:43,800 --> 00:05:46,280 Speaker 1: go sit on the couch within an hour if you 101 00:05:46,360 --> 00:05:48,400 Speaker 1: pushed it. By the way, again, I'm getting ahead of myself. 102 00:05:48,880 --> 00:05:51,160 Speaker 1: But the lactic acid levels back to normal, Does that 103 00:05:51,200 --> 00:05:54,640 Speaker 1: mean you shouldn't do a cool down? Absolutely not, absolutely not. 104 00:05:54,720 --> 00:05:58,919 Speaker 1: For other reasons, heart core temperature, things like that. You 105 00:05:58,960 --> 00:06:03,120 Speaker 1: need a cool down, but you're not doing it primarily 106 00:06:03,120 --> 00:06:05,120 Speaker 1: to get rid of the lactic acid. If you do nothing, 107 00:06:05,240 --> 00:06:07,159 Speaker 1: it will be gone. The levels will be back to 108 00:06:07,200 --> 00:06:11,720 Speaker 1: baseline within an hour, all right, and I'm gonna get 109 00:06:11,760 --> 00:06:15,360 Speaker 1: to to uh. I want to jump ahead because it's 110 00:06:15,360 --> 00:06:18,039 Speaker 1: so connected. All right, So there you go. So when 111 00:06:18,080 --> 00:06:21,080 Speaker 1: you are pushed that massage again the day after race, 112 00:06:21,120 --> 00:06:23,640 Speaker 1: you know I'm traveling, I'm in a different state or 113 00:06:23,680 --> 00:06:25,919 Speaker 1: a different country, and it says, go get that massage. 114 00:06:26,240 --> 00:06:28,720 Speaker 1: And it's just I'm not just bashing massage. By the way, 115 00:06:28,760 --> 00:06:32,839 Speaker 1: foam rolling, all of these recovery techniques, there are guns now. 116 00:06:33,360 --> 00:06:36,960 Speaker 1: Lactic acid, lactic acid, lactic acid. Well, people, if you're 117 00:06:36,960 --> 00:06:40,280 Speaker 1: not doing it within an hour, it's already gone. And 118 00:06:40,400 --> 00:06:42,760 Speaker 1: even if you do it within an hour, I'm not 119 00:06:42,760 --> 00:06:46,719 Speaker 1: gonna have a huge difference in that, okay. And it 120 00:06:46,880 --> 00:06:52,800 Speaker 1: this just rolls perfectly into number two. Okay. So it's 121 00:06:52,839 --> 00:06:55,440 Speaker 1: out of your body within an hour. And it is 122 00:06:55,560 --> 00:06:59,520 Speaker 1: not the reason you are sore. Let me say it again, 123 00:06:59,640 --> 00:07:03,800 Speaker 1: lactic gasid is not the reason you are sore, no 124 00:07:03,839 --> 00:07:06,919 Speaker 1: matter what you read. And this is like again the 125 00:07:07,000 --> 00:07:12,280 Speaker 1: explosion in the quote unquote recovery market today they are 126 00:07:12,360 --> 00:07:16,160 Speaker 1: selling you, I'll get rid of lactic acid, get rid 127 00:07:16,200 --> 00:07:19,000 Speaker 1: of that sore nous. Well, the studies are pretty strong here, 128 00:07:19,480 --> 00:07:22,000 Speaker 1: and you need to listen to my podcast on d 129 00:07:22,200 --> 00:07:26,440 Speaker 1: O M S. Tied right into what we're talking about here. Okay, 130 00:07:26,960 --> 00:07:32,240 Speaker 1: it is not the reason you are sore post exercise, 131 00:07:32,840 --> 00:07:36,520 Speaker 1: and it is so often pushed. Here's another old article 132 00:07:36,760 --> 00:07:41,120 Speaker 1: or study, generally farther back than I tend to want 133 00:07:41,160 --> 00:07:43,760 Speaker 1: to go, but it's a great one, and it's is 134 00:07:43,880 --> 00:07:46,920 Speaker 1: lactic acid related to delayed onset muscle soreness. Again, if 135 00:07:46,920 --> 00:07:48,800 Speaker 1: you don't know what d O m S is, it's 136 00:07:48,840 --> 00:07:52,640 Speaker 1: that soreness you get one generally two days after exercise. 137 00:07:52,880 --> 00:07:55,760 Speaker 1: If you haven't listened to my podcast on that highly recommended, 138 00:07:55,960 --> 00:07:58,200 Speaker 1: I am biased. And this was in the Physician and 139 00:07:58,280 --> 00:08:01,360 Speaker 1: Sports Medicine Journal, and this was an awesome study, like 140 00:08:01,400 --> 00:08:03,960 Speaker 1: because it goes to the anecdotal as well. I'm going 141 00:08:04,040 --> 00:08:06,880 Speaker 1: to read directly from it. And it's a cool design. 142 00:08:06,960 --> 00:08:10,920 Speaker 1: So they were looking at blood lactic acid concentration, measuring 143 00:08:10,920 --> 00:08:14,120 Speaker 1: it before and after forty five minutes of treadmill running. Okay, 144 00:08:14,480 --> 00:08:17,480 Speaker 1: one time on a level treadmill, all right. So the 145 00:08:17,480 --> 00:08:20,840 Speaker 1: the deck was flat a level treadmill and once at 146 00:08:20,880 --> 00:08:26,119 Speaker 1: a minus ten downhill percent ten percent downhill incline. Okay, Blood, 147 00:08:26,160 --> 00:08:30,120 Speaker 1: lactic acid concentration, and subjective sensations of muscular soreness were 148 00:08:30,120 --> 00:08:33,280 Speaker 1: assessed at intervals for seventy two hours after the runs. Okay, 149 00:08:33,679 --> 00:08:38,640 Speaker 1: here's the kicker. Lactic acid concentration was significantly increased during 150 00:08:38,720 --> 00:08:43,480 Speaker 1: running on the level, but subjects experienced no significant post 151 00:08:43,520 --> 00:08:48,040 Speaker 1: exercise muscular soreness. Lactic acid was never elevated in the 152 00:08:48,080 --> 00:08:53,480 Speaker 1: downhill runners, but subjects experienced significant delayed on set sore nous. 153 00:08:54,240 --> 00:08:58,880 Speaker 1: Results indicated that lactic acid is not related to exercise 154 00:08:58,920 --> 00:09:01,920 Speaker 1: induced delayed on set my so soreness. One study, but 155 00:09:02,000 --> 00:09:04,280 Speaker 1: this study. If you know exercise science, and you listen 156 00:09:04,320 --> 00:09:07,520 Speaker 1: to the d Oms story, and you know about eccentric contractions, 157 00:09:07,880 --> 00:09:10,320 Speaker 1: and you talk about the Boston Marathon, God, I love 158 00:09:10,360 --> 00:09:13,080 Speaker 1: when it all comes together. When you run downhill, it's 159 00:09:13,120 --> 00:09:16,160 Speaker 1: actually more challenging as far as soreness goes than running 160 00:09:16,240 --> 00:09:21,520 Speaker 1: up hill because your quadriceps are performing eccentric contractions. They 161 00:09:21,520 --> 00:09:25,520 Speaker 1: are doing a breaking mechanism too. Again, break yourself, slow 162 00:09:25,559 --> 00:09:28,920 Speaker 1: you down as you're going downhill. When you do the 163 00:09:28,960 --> 00:09:32,400 Speaker 1: Boston Marathon, it is like fourteen sixteen miles downhill to 164 00:09:32,440 --> 00:09:35,640 Speaker 1: start subtle, not steep, and people go out too fast, 165 00:09:36,240 --> 00:09:38,240 Speaker 1: and that's why when they get to Heartbreak Hill. One 166 00:09:38,240 --> 00:09:41,360 Speaker 1: of the reasons it is brutal. One of the greatest 167 00:09:41,440 --> 00:09:43,600 Speaker 1: races I ever did run to the sun sea level, 168 00:09:43,920 --> 00:09:47,000 Speaker 1: to the ten thousand foot summit of Mount holy Akola 169 00:09:47,080 --> 00:09:50,000 Speaker 1: on Maui thirty six mile ultra marathon. People go, oh 170 00:09:50,040 --> 00:09:52,480 Speaker 1: my gosh, that is crazy. Listen, it wasn't that hard 171 00:09:52,600 --> 00:09:54,480 Speaker 1: as far as like running up hill. You can only 172 00:09:54,520 --> 00:09:58,920 Speaker 1: go so fast downhill that hurts. And actually, of course, 173 00:09:58,960 --> 00:10:01,400 Speaker 1: because there's always that I there was someone who not 174 00:10:01,480 --> 00:10:04,280 Speaker 1: only ran up, he ran down. It wasn't part of 175 00:10:04,280 --> 00:10:06,080 Speaker 1: the race, but he figured, hey, let's make it seventy 176 00:10:06,120 --> 00:10:08,679 Speaker 1: two miles and run all the way back down. Not me. 177 00:10:08,800 --> 00:10:11,360 Speaker 1: I wasn't that guy. So there you go. Okay, So 178 00:10:11,440 --> 00:10:17,000 Speaker 1: it is not lactic acid that is making your muscles 179 00:10:17,200 --> 00:10:21,200 Speaker 1: sore post exercise. A huge part of that is the 180 00:10:21,280 --> 00:10:25,360 Speaker 1: eccentric delayed onset muscle soreness, and that is tiny micro 181 00:10:25,480 --> 00:10:29,320 Speaker 1: tears in the muscle tissue. All right, So don't blame 182 00:10:30,040 --> 00:10:33,600 Speaker 1: the sore nous on lactic acid not happening, all right, 183 00:10:33,720 --> 00:10:35,839 Speaker 1: And this is now we get into the fatigue part. 184 00:10:35,880 --> 00:10:38,880 Speaker 1: So it is not the primary cause of muscular fatigue. Now, 185 00:10:38,920 --> 00:10:40,600 Speaker 1: this is where we could really get into the science 186 00:10:41,000 --> 00:10:43,120 Speaker 1: and I will do a separate podcast on it, but 187 00:10:43,400 --> 00:10:45,720 Speaker 1: suffice it to say, and I'm gonna get to the 188 00:10:45,760 --> 00:10:49,040 Speaker 1: most recent research on this shortly, it is not the 189 00:10:49,080 --> 00:10:52,800 Speaker 1: primary cause of muscular fatigue. It's probably a contributor, but 190 00:10:52,920 --> 00:10:55,360 Speaker 1: not to the extent that we have thought. And listen, 191 00:10:55,480 --> 00:10:57,720 Speaker 1: some of my textbooks way back when I started studying 192 00:10:57,720 --> 00:11:00,160 Speaker 1: this stuff goes to a lot of that. Get it's 193 00:11:00,240 --> 00:11:03,320 Speaker 1: counter I should say, to a lot of that, all right. 194 00:11:03,400 --> 00:11:05,560 Speaker 1: And what they're saying is to read a little bit 195 00:11:05,559 --> 00:11:07,679 Speaker 1: from one of the studies, As the muscles work at 196 00:11:07,720 --> 00:11:11,360 Speaker 1: intense levels, they become more acidic, which interferes with firing. 197 00:11:11,520 --> 00:11:14,800 Speaker 1: Lactate is not the cause of this acidity. Okay. So 198 00:11:14,840 --> 00:11:18,160 Speaker 1: what they're saying is, as your exercise intensity increases, lactate 199 00:11:18,240 --> 00:11:22,120 Speaker 1: actually comes into help and it helps by counteracting the 200 00:11:22,280 --> 00:11:25,800 Speaker 1: depolarization of the cells. Okay, And they're saying that that's 201 00:11:25,840 --> 00:11:29,960 Speaker 1: probably the burn you feel, So lactate is not a 202 00:11:30,000 --> 00:11:35,240 Speaker 1: bad thing. It's actually helping to buffer and that's so confusing. 203 00:11:35,840 --> 00:11:37,880 Speaker 1: But that's enough on that. So it is not the 204 00:11:37,880 --> 00:11:40,640 Speaker 1: primary cause of muscular fatigue. And I'm gonna do. I 205 00:11:40,640 --> 00:11:42,440 Speaker 1: know people get annoyed and go, don't talk about shows 206 00:11:42,440 --> 00:11:44,040 Speaker 1: you're gonna do, but I have to because it all 207 00:11:44,160 --> 00:11:47,439 Speaker 1: ties together. One of the coolest theories. I'll come back 208 00:11:47,480 --> 00:11:49,880 Speaker 1: to it one more time is the central governor theory. 209 00:11:49,880 --> 00:11:53,000 Speaker 1: So what causes fatigue? Timothy Noakes, one of the pre 210 00:11:53,080 --> 00:11:56,840 Speaker 1: eminent sports scientists out of South Africa, wrote the thousand 211 00:11:56,920 --> 00:11:59,520 Speaker 1: plus page book The War of Running. How can you 212 00:11:59,520 --> 00:12:01,560 Speaker 1: write a thous in page book? He did? He talks 213 00:12:01,559 --> 00:12:04,520 Speaker 1: about the central governor theory of fatigue and what he 214 00:12:04,600 --> 00:12:09,240 Speaker 1: is saying is, and this is oversimplifying, but uh close 215 00:12:09,280 --> 00:12:11,960 Speaker 1: to what he's saying. He says, it's the brain saying, 216 00:12:12,480 --> 00:12:15,400 Speaker 1: uh is slowing the body down so you don't die. 217 00:12:16,040 --> 00:12:18,840 Speaker 1: That's pretty much it in a nutshell. When you put 218 00:12:18,840 --> 00:12:21,679 Speaker 1: your body to intense limits, the brain says it's a 219 00:12:21,679 --> 00:12:24,719 Speaker 1: protective mechanism, saying, I gotta slow it down or we're 220 00:12:24,720 --> 00:12:27,640 Speaker 1: gonna have problems. All right, So it's not the primary 221 00:12:27,679 --> 00:12:31,920 Speaker 1: cause of muscular fatigue, and again, this is all connected. 222 00:12:32,240 --> 00:12:36,640 Speaker 1: Number four. Number four, lactate is not just a waste 223 00:12:36,640 --> 00:12:38,920 Speaker 1: product of anaerobic exercise. So that's what so many of 224 00:12:39,000 --> 00:12:42,440 Speaker 1: us were taught that anaerobic exercise it's a waste product. 225 00:12:42,440 --> 00:12:44,640 Speaker 1: It builds up, slows you down. Well, the current research 226 00:12:44,679 --> 00:12:48,880 Speaker 1: says no, and it's actually an important fuel source. So 227 00:12:48,920 --> 00:12:50,520 Speaker 1: any of you who are up on the science have 228 00:12:50,600 --> 00:12:53,560 Speaker 1: read those articles in the past couple of years. Not 229 00:12:53,679 --> 00:12:57,319 Speaker 1: only is it not the primary cause of you fatiguing, 230 00:12:58,320 --> 00:13:01,520 Speaker 1: but it's actually lactate is a fuel source. Your body 231 00:13:01,600 --> 00:13:05,280 Speaker 1: uses it to to fuel itself, all right, It uses 232 00:13:05,320 --> 00:13:08,280 Speaker 1: it to fuel itself. So it is not this demon. 233 00:13:09,080 --> 00:13:14,280 Speaker 1: That is not this evil thing. And that's the current research. 234 00:13:14,360 --> 00:13:16,920 Speaker 1: And and again I'm gonna get to that in a second. 235 00:13:17,080 --> 00:13:19,960 Speaker 1: But number five, and I threw this one in last 236 00:13:19,960 --> 00:13:22,120 Speaker 1: minute because it it jumped out at me and it 237 00:13:22,160 --> 00:13:24,120 Speaker 1: needs to be said. And it goes back to the 238 00:13:24,160 --> 00:13:28,120 Speaker 1: endurance thing, all right. It goes back to the endurance thing. 239 00:13:28,120 --> 00:13:31,760 Speaker 1: People think, oh again, I do a marathon, the soreness, 240 00:13:31,880 --> 00:13:33,880 Speaker 1: the gotta get rid of the supposed First of all, 241 00:13:33,880 --> 00:13:36,040 Speaker 1: they believe the soreness is from lactic acid. We know 242 00:13:36,120 --> 00:13:38,640 Speaker 1: that's not it. But the primary thing is you're not 243 00:13:38,679 --> 00:13:41,199 Speaker 1: even building up the lactic acid. You're not sprinting, you're 244 00:13:41,200 --> 00:13:43,720 Speaker 1: not at a high enough intensity for the most part, 245 00:13:43,840 --> 00:13:46,960 Speaker 1: unless you're doing some kind of crazy you know, sprints 246 00:13:46,960 --> 00:13:49,640 Speaker 1: and and hills and picking up your speed way off. 247 00:13:49,679 --> 00:13:52,640 Speaker 1: But even then you can't do that for three four 248 00:13:52,800 --> 00:13:56,440 Speaker 1: five hours for the most part. So lactic acid is 249 00:13:56,480 --> 00:14:01,240 Speaker 1: not a primary Uh, it's not an issue in long 250 00:14:01,360 --> 00:14:04,240 Speaker 1: endurance exercise. So the short of that is, so many 251 00:14:04,280 --> 00:14:10,000 Speaker 1: people equate duration with intensity, and that's not the case 252 00:14:10,080 --> 00:14:12,959 Speaker 1: with lactic acid. So just because you go ten hours 253 00:14:13,320 --> 00:14:16,559 Speaker 1: doesn't mean you're building up the lactic acid. Lactic acid, 254 00:14:16,760 --> 00:14:19,720 Speaker 1: it doesn't work that way. Trying to keep it simple 255 00:14:19,760 --> 00:14:22,400 Speaker 1: for you, you know, it builds up slowly and it 256 00:14:22,520 --> 00:14:25,880 Speaker 1: is connected to intensity. I think that's the easiest way 257 00:14:26,040 --> 00:14:27,960 Speaker 1: UM to do it. And one of the examples they 258 00:14:27,960 --> 00:14:29,880 Speaker 1: bring up in one of these studies is one of 259 00:14:29,920 --> 00:14:33,080 Speaker 1: the announcers for a well known UM for the Tour 260 00:14:33,160 --> 00:14:36,320 Speaker 1: de France, and he was saying, you know, oh, the 261 00:14:36,800 --> 00:14:39,360 Speaker 1: writers are doing this to get rid of the lactic acid. 262 00:14:39,840 --> 00:14:43,680 Speaker 1: And the study design says or the author one of 263 00:14:43,720 --> 00:14:46,240 Speaker 1: them said, it's unlikely the muscles are producing a whole 264 00:14:46,280 --> 00:14:49,520 Speaker 1: lot of lactic acid after four or five hours of cycling. Now, 265 00:14:49,560 --> 00:14:51,560 Speaker 1: I would say this is different. Those are pro athletes, 266 00:14:51,600 --> 00:14:55,240 Speaker 1: and they're doing things that pharmaceutically and and physically that 267 00:14:55,760 --> 00:14:59,640 Speaker 1: most normal people are not so little different, but but 268 00:14:59,720 --> 00:15:03,600 Speaker 1: not much so. Again, the takeaway is long duration exercise, 269 00:15:03,920 --> 00:15:08,080 Speaker 1: lactic acid not a factor. All right, So quick break 270 00:15:08,320 --> 00:15:09,920 Speaker 1: and then I'm gonna just read you you go, how 271 00:15:09,920 --> 00:15:13,880 Speaker 1: did these persist? And I googled, as I always do 272 00:15:13,920 --> 00:15:15,360 Speaker 1: when I do a topic like this, to see what 273 00:15:15,400 --> 00:15:17,920 Speaker 1: comes up right away. And one of the things that 274 00:15:17,960 --> 00:15:20,560 Speaker 1: came up right away goes against everything we just talked about. 275 00:15:20,960 --> 00:15:23,920 Speaker 1: And if you're looking into you know, uh, get some 276 00:15:24,040 --> 00:15:28,160 Speaker 1: knowledge on this. This is the stuff, Uh, you're gonna 277 00:15:28,160 --> 00:15:30,480 Speaker 1: come up and read. So when we come back, I'm 278 00:15:30,480 --> 00:15:32,000 Speaker 1: gonna read that. We're gonna put all together and go, 279 00:15:32,080 --> 00:15:34,720 Speaker 1: how do you use this all all this information to 280 00:15:34,840 --> 00:15:45,440 Speaker 1: maximize your time? All right, we'll be right back. All right, 281 00:15:45,480 --> 00:15:47,440 Speaker 1: we're back. We're talking about lactic acid. And I know 282 00:15:47,520 --> 00:15:50,320 Speaker 1: that may sound like, you know, you don't think we 283 00:15:50,320 --> 00:15:51,800 Speaker 1: we got you know, we didn't get deep into the 284 00:15:51,800 --> 00:15:54,920 Speaker 1: science at all, But it matters. It matters because it 285 00:15:54,920 --> 00:15:57,640 Speaker 1: matters about fatigue. Again, it matters about you saving money 286 00:15:57,640 --> 00:16:02,640 Speaker 1: on products and services that are pushed on you using 287 00:16:02,720 --> 00:16:06,760 Speaker 1: lactic acid as a scapegoat. And again, so I googled 288 00:16:07,040 --> 00:16:09,200 Speaker 1: lactic acid. I'm gonna read you too short paragraphs. They 289 00:16:09,200 --> 00:16:12,760 Speaker 1: came up first page, and just well, it goes against 290 00:16:12,800 --> 00:16:15,040 Speaker 1: what we just talked about, all right, So this is 291 00:16:15,320 --> 00:16:17,760 Speaker 1: kind of a well known publication. I'll leave it at that. 292 00:16:18,120 --> 00:16:21,760 Speaker 1: When working out, it's important to avoid over exerting yourself. 293 00:16:21,760 --> 00:16:25,840 Speaker 1: This can lead to injury and lactic acid building. This 294 00:16:25,960 --> 00:16:29,400 Speaker 1: can So they just connected injury and lactic acid building 295 00:16:29,440 --> 00:16:32,640 Speaker 1: and even building. Lactic acid is produced in your muscles 296 00:16:32,640 --> 00:16:36,080 Speaker 1: and builds up during exercise, intense exercise. It can lead 297 00:16:36,120 --> 00:16:40,400 Speaker 1: to painful sore muscles. That's right in there. Do you say, 298 00:16:40,400 --> 00:16:43,840 Speaker 1: how do these myths exist? Painful sore muscles? This is 299 00:16:43,880 --> 00:16:47,560 Speaker 1: a recent publication, and I put that in bold. It 300 00:16:47,600 --> 00:16:51,240 Speaker 1: can lead to painful sore muscles. It's it's insane. And 301 00:16:51,240 --> 00:16:54,160 Speaker 1: I just read you the studies that show, you know, 302 00:16:56,440 --> 00:16:58,960 Speaker 1: and that's not just the only one. We don't have 303 00:16:59,000 --> 00:17:01,240 Speaker 1: five hours to go through them all, so I pull 304 00:17:01,280 --> 00:17:03,520 Speaker 1: the ones that are are pretty darn good, all right, 305 00:17:03,960 --> 00:17:06,679 Speaker 1: second paragraph, We're not done. Lack. The gaset build up 306 00:17:06,720 --> 00:17:11,040 Speaker 1: due to exercise is usually temporary. Now, there's always medical 307 00:17:11,080 --> 00:17:14,119 Speaker 1: issues that happen, rare medical issues. This doesn't make it 308 00:17:14,119 --> 00:17:16,320 Speaker 1: sound like gets rare. Lack the gaset build up due 309 00:17:16,359 --> 00:17:18,960 Speaker 1: to exercise is usually temporary and not a cause for 310 00:17:19,040 --> 00:17:23,359 Speaker 1: a lot of concern. Not for a lot of concern. Wow, 311 00:17:23,400 --> 00:17:28,200 Speaker 1: But it can affect your workouts by causing discomfort. H 312 00:17:29,080 --> 00:17:32,280 Speaker 1: read onto our uh and what you can do to 313 00:17:32,320 --> 00:17:34,200 Speaker 1: prevent it from building up in the future. I'm just 314 00:17:34,200 --> 00:17:35,719 Speaker 1: gonna leave you with this because I don't you know, 315 00:17:35,760 --> 00:17:39,520 Speaker 1: I don't like it. I'm not comfortable bashing, and I 316 00:17:39,560 --> 00:17:41,439 Speaker 1: don't mean for this to sound like bashing. But this 317 00:17:41,480 --> 00:17:43,680 Speaker 1: is what this show is about. It's the misinformation. And 318 00:17:44,280 --> 00:17:46,119 Speaker 1: I can't even call it bad science because it's not 319 00:17:46,280 --> 00:17:48,960 Speaker 1: tied to any science. And and the first thing they 320 00:17:48,960 --> 00:17:51,199 Speaker 1: say is to stay hydrated, and the second thing is 321 00:17:51,200 --> 00:17:56,280 Speaker 1: to warm up hydrated. You know, really not what we're 322 00:17:56,280 --> 00:18:00,920 Speaker 1: talking about here, really not. It's right to be hydrated, 323 00:18:01,040 --> 00:18:05,000 Speaker 1: it's great to warm up, but uh, without getting again 324 00:18:05,040 --> 00:18:07,959 Speaker 1: too deep into it, not what we're talking about here. Okay, 325 00:18:08,000 --> 00:18:11,119 Speaker 1: So just bad and demonizing and let's go back affect 326 00:18:11,119 --> 00:18:14,399 Speaker 1: your workouts by causing discomfort. Well, you know, I'm not 327 00:18:14,440 --> 00:18:16,960 Speaker 1: saying you need to do high intensity interval training all 328 00:18:16,960 --> 00:18:18,800 Speaker 1: the time, or if at all you should. You should 329 00:18:18,800 --> 00:18:23,080 Speaker 1: do some intervals, but they don't have to be painful, Okay, 330 00:18:23,160 --> 00:18:25,560 Speaker 1: And that's what it makes it sound like here. So 331 00:18:25,680 --> 00:18:27,680 Speaker 1: that's what we're we're gonna We're gonna finish up by 332 00:18:27,720 --> 00:18:30,400 Speaker 1: talking about is there's benefit to it and you can 333 00:18:30,440 --> 00:18:34,399 Speaker 1: train your body to get lactate out of your system 334 00:18:34,480 --> 00:18:36,800 Speaker 1: and that's how you get faster. All right, Let's just 335 00:18:36,840 --> 00:18:40,000 Speaker 1: let let me read you two final studies more recent 336 00:18:40,400 --> 00:18:43,399 Speaker 1: So this was titled Lactate Friend or Foe and this 337 00:18:43,480 --> 00:18:47,000 Speaker 1: was in Physical Medicine and Rehabilitation March of two thousand sixteen. 338 00:18:47,200 --> 00:18:49,080 Speaker 1: All Right, and I'm gonna read you the abstract because 339 00:18:49,160 --> 00:18:51,320 Speaker 1: it goes to what we're talking about. Lactic acid has 340 00:18:51,359 --> 00:18:53,960 Speaker 1: played an important role in the traditional theory of muscle 341 00:18:54,000 --> 00:18:57,920 Speaker 1: fatigue and limitation of endurance exercise performance. It has been 342 00:18:57,920 --> 00:19:01,080 Speaker 1: called a waste product of anaerobic metas bilism and has 343 00:19:01,119 --> 00:19:04,879 Speaker 1: been believed to be responsible for the uncomfortable burn of 344 00:19:04,920 --> 00:19:10,919 Speaker 1: intense exercise and directly responsible from the metabolic acidosis of exercise, 345 00:19:11,320 --> 00:19:18,119 Speaker 1: leading to decreased muscle contractility and ultimately cessation of exercise. Okay, 346 00:19:18,280 --> 00:19:21,840 Speaker 1: final sentence. Although this premise has been commonly taught, it 347 00:19:21,960 --> 00:19:26,720 Speaker 1: is not supported by the scientific literature. Now, this is 348 00:19:26,760 --> 00:19:28,960 Speaker 1: one of those topics. Yeah, we're we're always learning and 349 00:19:28,960 --> 00:19:31,640 Speaker 1: constantly learning. And this is a little bit more complicated 350 00:19:31,920 --> 00:19:34,199 Speaker 1: than many of the topics I bring up here, and 351 00:19:34,200 --> 00:19:37,000 Speaker 1: that's why I'm not going too deep into it. But 352 00:19:37,400 --> 00:19:39,159 Speaker 1: we need to know what we need to know. And 353 00:19:39,200 --> 00:19:41,119 Speaker 1: the studies have been around for a while. So the 354 00:19:41,160 --> 00:19:42,600 Speaker 1: fact that I can read you what I just did, 355 00:19:42,600 --> 00:19:45,640 Speaker 1: those other two paragraphs about you know, making you sore 356 00:19:45,680 --> 00:19:49,440 Speaker 1: and stuff like that, that's just that's just garbage. Uh there, 357 00:19:49,440 --> 00:19:51,840 Speaker 1: I said it, all right, And just one more to 358 00:19:52,119 --> 00:19:55,960 Speaker 1: support it to more recent title, the Science and Translation 359 00:19:56,080 --> 00:19:59,960 Speaker 1: of lactate Shuttle theory, And this was in Cell Metabolism 360 00:20:00,160 --> 00:20:04,440 Speaker 1: April of two eighteen. Simple abstract and read you one sentence. 361 00:20:04,640 --> 00:20:07,760 Speaker 1: Once thought to be a waste product of anaerobic metabolism, 362 00:20:08,040 --> 00:20:11,920 Speaker 1: lactate is now known to form continuously under aerobic conditions. 363 00:20:12,680 --> 00:20:15,920 Speaker 1: That goes completely against many of the studies I had 364 00:20:15,920 --> 00:20:18,480 Speaker 1: way back when because it was exactly the opposite of 365 00:20:18,480 --> 00:20:20,560 Speaker 1: what they said that it was a waste product of 366 00:20:21,080 --> 00:20:24,639 Speaker 1: just anaerobic metabolism. And now they're saying, yeah, uh and 367 00:20:24,960 --> 00:20:27,800 Speaker 1: aerobically you're producing it as well. Okay, so again you go, 368 00:20:27,960 --> 00:20:31,840 Speaker 1: so what, Well, this all goes to mixing up your 369 00:20:31,880 --> 00:20:35,920 Speaker 1: interval training, Okay, mixing up your cardio workouts, I should say, 370 00:20:36,000 --> 00:20:39,359 Speaker 1: and doing some interval training. And if you are someone 371 00:20:39,480 --> 00:20:43,399 Speaker 1: who is trying to improve your performance, just about it anything. Okay. 372 00:20:44,040 --> 00:20:47,960 Speaker 1: When you do interval training, you are teaching your body 373 00:20:48,040 --> 00:20:52,560 Speaker 1: to clear and to be better at performing at higher workloads, 374 00:20:52,920 --> 00:20:57,159 Speaker 1: and is all tied into the lactate Okay, lactate threshold. 375 00:20:57,280 --> 00:21:00,280 Speaker 1: You know, endurance athletes know what I'm talking about. It's 376 00:21:00,280 --> 00:21:05,040 Speaker 1: a trainable number. Okay, you can move it higher. And 377 00:21:05,160 --> 00:21:09,159 Speaker 1: that's how when you do interval training. That's why just 378 00:21:09,240 --> 00:21:12,439 Speaker 1: about all athletes at higher levels do a form of 379 00:21:12,480 --> 00:21:15,960 Speaker 1: interval training. It is going to make you improve your 380 00:21:16,040 --> 00:21:22,600 Speaker 1: endurance capabilities because that lactate threshold is pushed higher. And 381 00:21:23,000 --> 00:21:25,280 Speaker 1: you know, go a little bit into the science. I 382 00:21:25,400 --> 00:21:28,879 Speaker 1: used to test people's video two maxes in the laboratory. 383 00:21:29,000 --> 00:21:30,960 Speaker 1: I'd bring them in, they'd get tested and they'd have 384 00:21:31,000 --> 00:21:33,520 Speaker 1: a video two max and a lactate threshold, and we'll 385 00:21:33,520 --> 00:21:35,800 Speaker 1: see if it didn't matter necessarily, you could have a 386 00:21:35,840 --> 00:21:38,679 Speaker 1: really high v O two max, but if your lactate 387 00:21:38,720 --> 00:21:43,479 Speaker 1: threshold was low, then you're not benefiting as much from 388 00:21:43,520 --> 00:21:45,040 Speaker 1: that your high VO to max. So what am I 389 00:21:45,080 --> 00:21:47,280 Speaker 1: saying is that you can actually have some really good 390 00:21:47,280 --> 00:21:51,040 Speaker 1: genetics and their athletes like this, and I train some 391 00:21:51,119 --> 00:21:54,280 Speaker 1: of them, many of them actually who were genetically gifted, 392 00:21:54,320 --> 00:21:56,920 Speaker 1: but didn't do the interval training and so they didn't 393 00:21:56,960 --> 00:22:01,000 Speaker 1: perform as well. So you can have and it's great news, 394 00:22:01,440 --> 00:22:03,480 Speaker 1: you can have a lower VO to max and perform 395 00:22:03,600 --> 00:22:07,760 Speaker 1: really well because you do interval training. And again, this 396 00:22:07,880 --> 00:22:11,360 Speaker 1: doesn't just have to be for for people who are racing. 397 00:22:11,480 --> 00:22:14,359 Speaker 1: It's for everyone who is, you know, running up the stairs, 398 00:22:14,400 --> 00:22:17,600 Speaker 1: doing things like that, activities of daily living as well. 399 00:22:17,880 --> 00:22:20,080 Speaker 1: So this is why. And go back and listen to 400 00:22:20,119 --> 00:22:23,720 Speaker 1: the episode I did on three different types of cardio. 401 00:22:24,000 --> 00:22:26,040 Speaker 1: You want to do steady state and that's fun and 402 00:22:26,040 --> 00:22:28,359 Speaker 1: that's what most people do, and build your endurance and 403 00:22:28,480 --> 00:22:31,200 Speaker 1: mitochondria and capillary density and there's all these good things 404 00:22:31,200 --> 00:22:33,680 Speaker 1: that come from that. And then hills. I love the 405 00:22:33,760 --> 00:22:37,359 Speaker 1: hills and then interval training, and the interval training should 406 00:22:37,359 --> 00:22:39,919 Speaker 1: be short and sweet. And listen to the show I 407 00:22:39,920 --> 00:22:42,240 Speaker 1: did with Dr Olson. Do you want to get into 408 00:22:42,240 --> 00:22:45,040 Speaker 1: the weeds on that a little bit? But my point 409 00:22:45,160 --> 00:22:49,000 Speaker 1: is that lactic acid it's not a bad thing. It's 410 00:22:49,000 --> 00:22:53,159 Speaker 1: not something to avoid. It's a fuel source. It's not 411 00:22:53,240 --> 00:22:55,840 Speaker 1: making you sore, it's not in your body for more 412 00:22:55,840 --> 00:22:58,719 Speaker 1: than an hour. So don't waste money on products and 413 00:22:58,760 --> 00:23:01,080 Speaker 1: services that are telling you to get rid of it 414 00:23:01,080 --> 00:23:03,040 Speaker 1: and or will help you get rid of it more 415 00:23:03,040 --> 00:23:06,399 Speaker 1: than an hour out or after, you know, workouts that 416 00:23:06,440 --> 00:23:10,480 Speaker 1: aren't even building it up. Kind of confusing, but it's 417 00:23:10,520 --> 00:23:16,200 Speaker 1: not right. So, yeah, this is an interesting topic, lactic acid. 418 00:23:16,920 --> 00:23:20,320 Speaker 1: It's one of those things that listen, you know, you 419 00:23:20,359 --> 00:23:22,760 Speaker 1: have to have people willing to study it and then 420 00:23:22,760 --> 00:23:24,959 Speaker 1: break it down to get this knowledge. And that's one 421 00:23:25,000 --> 00:23:27,000 Speaker 1: of the reasons it takes time to get rid of 422 00:23:27,040 --> 00:23:30,280 Speaker 1: the myths and misconceptions and things like that. But hey, 423 00:23:30,520 --> 00:23:33,800 Speaker 1: many of these myths that we just talked about should 424 00:23:33,800 --> 00:23:36,080 Speaker 1: have been gone a long time ago. The one that's 425 00:23:36,560 --> 00:23:39,920 Speaker 1: you know, is gonna be in flux is the fatigue 426 00:23:40,640 --> 00:23:44,000 Speaker 1: now that I get, but that doesn't mean we don't 427 00:23:44,000 --> 00:23:47,040 Speaker 1: do our interval training regardless. And that's interestingly, this is 428 00:23:47,040 --> 00:23:48,919 Speaker 1: where we go to the common sense and the simplicity. 429 00:23:49,040 --> 00:23:51,240 Speaker 1: So let's take the science and the research out. Here's 430 00:23:51,240 --> 00:23:55,040 Speaker 1: what I know from experience. If you do interval training, 431 00:23:55,880 --> 00:24:00,679 Speaker 1: you get stronger cardiovascularly. So we can debate what slows 432 00:24:00,680 --> 00:24:03,240 Speaker 1: you down at those higher ends. Sure, but do we 433 00:24:03,280 --> 00:24:05,800 Speaker 1: really have to, you know, And that's where so many 434 00:24:05,840 --> 00:24:09,320 Speaker 1: fitness people and get into the weeds on and and debate. 435 00:24:09,400 --> 00:24:11,920 Speaker 1: It's like, just do the work and we'll talk about 436 00:24:11,920 --> 00:24:13,800 Speaker 1: the science and and the stuff, and and that's going 437 00:24:13,840 --> 00:24:17,800 Speaker 1: to change. But that third myth primary cause of what 438 00:24:17,920 --> 00:24:22,320 Speaker 1: causes muscular fatigue, you know, it's not something we need 439 00:24:22,359 --> 00:24:25,760 Speaker 1: to worry about most of you listeners. You need to 440 00:24:25,800 --> 00:24:27,520 Speaker 1: know that it's not in your body for days. You know, 441 00:24:27,600 --> 00:24:30,520 Speaker 1: it's not the reason you're sore. You know that it's 442 00:24:30,560 --> 00:24:32,560 Speaker 1: actually a good thing, so you don't want to avoid it. 443 00:24:32,640 --> 00:24:35,159 Speaker 1: Your body is utilizing it as a fuel source, and 444 00:24:35,200 --> 00:24:37,719 Speaker 1: if you're going for a long bike ride, it is 445 00:24:37,720 --> 00:24:40,000 Speaker 1: not building up in your system. And again, you don't 446 00:24:40,000 --> 00:24:43,760 Speaker 1: need to go get a long massage, expensive massage after 447 00:24:44,080 --> 00:24:45,719 Speaker 1: other than it feels good by the way. Let mean, 448 00:24:46,040 --> 00:24:48,199 Speaker 1: I gotta say all those things, those recovery things, you 449 00:24:48,200 --> 00:24:50,920 Speaker 1: can buy them and they feel good, but I don't 450 00:24:50,960 --> 00:24:54,520 Speaker 1: want you to do things that are going to prevent recovery. 451 00:24:54,640 --> 00:24:56,640 Speaker 1: And again that's a slippery slope. If it feels good, 452 00:24:56,680 --> 00:24:59,600 Speaker 1: and you know you're not a professional athlete, I get 453 00:24:59,640 --> 00:25:03,520 Speaker 1: it it. There you go so important to know and 454 00:25:03,600 --> 00:25:06,320 Speaker 1: you have the facts on lactic acid. I hope you 455 00:25:06,359 --> 00:25:08,240 Speaker 1: enjoyed that. All right. This was a tough one to 456 00:25:08,240 --> 00:25:09,600 Speaker 1: not get too deep in the weeds and to go 457 00:25:09,640 --> 00:25:12,440 Speaker 1: back and forth, and hopefully you know you can take 458 00:25:12,520 --> 00:25:16,520 Speaker 1: this information and use it to do what this show 459 00:25:16,560 --> 00:25:19,479 Speaker 1: is all about, helping you be the best you and 460 00:25:19,560 --> 00:25:22,960 Speaker 1: be the healthiest you can be. That's all I'm selling there, 461 00:25:23,600 --> 00:25:27,800 Speaker 1: just making sense of the science and the craziness out 462 00:25:27,800 --> 00:25:30,560 Speaker 1: there so that we can all look our best, feel 463 00:25:30,600 --> 00:25:33,640 Speaker 1: our best, and live as long as possible and make 464 00:25:33,720 --> 00:25:38,000 Speaker 1: those years quality years. And if you're avoiding strenuous exercise 465 00:25:38,040 --> 00:25:42,440 Speaker 1: because the lactic acid, no, and I for avoiding strenuous 466 00:25:42,440 --> 00:25:46,320 Speaker 1: exercise because of soreness from lactic acid, no. Now you 467 00:25:46,359 --> 00:25:49,360 Speaker 1: know the science, all right, enough, thank you for listening, 468 00:25:49,480 --> 00:25:52,800 Speaker 1: and please rate the show. I really appreciate that. If 469 00:25:52,840 --> 00:25:55,680 Speaker 1: you did already, thank you. If you can leave questions 470 00:25:55,800 --> 00:25:59,760 Speaker 1: or comments where you listen, please do hashtag fitness disrupted 471 00:25:59,760 --> 00:26:02,919 Speaker 1: and I will hopefully find it my Instagram and Twitter, 472 00:26:03,320 --> 00:26:05,840 Speaker 1: Tom h Fit. You can reach out there, many of 473 00:26:05,840 --> 00:26:09,320 Speaker 1: you have and I love hearing from everybody. And finally, 474 00:26:09,359 --> 00:26:11,600 Speaker 1: Fitness disrupted dot com you can email me right through 475 00:26:11,600 --> 00:26:15,480 Speaker 1: that site. Thank you for listening. Again. I love my job. 476 00:26:15,800 --> 00:26:19,080 Speaker 1: I know it can sometimes people aren't happy do shows 477 00:26:19,080 --> 00:26:22,040 Speaker 1: on certain topics, but you know I'm not here to 478 00:26:22,080 --> 00:26:23,920 Speaker 1: be liked and I'm not here to impress you. I'm 479 00:26:23,960 --> 00:26:28,639 Speaker 1: just here to too again help you look better, feel better, 480 00:26:28,800 --> 00:26:32,280 Speaker 1: and live longer. And it's truly truly my goal in 481 00:26:32,359 --> 00:26:35,840 Speaker 1: life and I love what I do enough. Thank you 482 00:26:35,880 --> 00:26:39,640 Speaker 1: for listening. I am Tom Holland, Exercise Physiologist, certified Sports 483 00:26:39,760 --> 00:26:42,760 Speaker 1: Nutrition is, have an awesome day and believe in yourself. 484 00:26:48,920 --> 00:26:52,480 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 485 00:26:52,560 --> 00:26:55,400 Speaker 1: more podcasts from My Heart Radio, visit the I Heart 486 00:26:55,480 --> 00:26:58,879 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 487 00:26:58,920 --> 00:26:59,720 Speaker 1: favorite shows.