What Lactate is & What it ACTUALLY does: 25 Min Phys

In this episode of 25 Minute Physiology I give you a small taste of what Lactate ACTUALLY is! In doing so, I cover common myth's, what it actually does, and what's coming in the future of lactate research. Intended for all backgrounds & education levels. Head over to www.AndyGalpin.com for more videos like this! If this enticed your appetite for knowledge, check out the extended 55 Min Physiology to learn more about the Exercise Biochemistry of Lactate!

[@rickeyshah9802]

For those who are unsure whether to watch this or not, all I'll say is this: The fact that I re-watch this video from time to time, just for fun, says it all. Arguable the best video going on KZbin

[@m8111806]

in this google age of free fake misleading info, especially regarding fitness, your videos are gemstones. Sound, scientific and nicely explained. keep it up!

[@aviramster]

Hi Andy. The video was incredibly insitefull to me since I exercise in High intensity. Now I understand how crucial it is to eat well, take protein prior AND after working out. Lack of energy sources, specifcly glucose, the body wont be able to go through the cycle fast enough. Thanks

[@drandygalpin]

Humbled and honored.

[@traceyellis8942]

Omg you have no idea how much this video has helped me . I have a mitochondrial disease , ACADVL , LDHA and phka1. I’m learning all about how this all works. Your video has taught me so much today . I’m saving it to send it to my family and friends to help educate them as well. I’m on oxygen and I have tried to explain it to my friends why but I’m terrible at explaining this. You broke this down into a way people can understand this. Thank you so much for this video!

[@ArmandoGong]

Thank you so much for explaining it in lay terms! Please do a video on how to develop the separate energy systems in terms of training protocols and why those protocols work!

[@zachgray8007]

Dr. Galpin could you talk at all about lactic acid in fermentation in foods like yogurt or sauerkraut, and how it differs from lactate production in the human body. As well as what happens to the lactic acid in those foods when we consume them. Are they immediately converted to lactate?

[@dr.ajitkorgaokar1566]

Great job. Be great if you can get a lot of your information into a textbook that we can use for exercise physiology courses.

[@nikhilyk22]

You sir have made me understand everything crystal clear eventhough I am a sportsperson and not that into studies. Thanks a ton👍🏽👊🏼💥🙂

[@Marcusbell1991]

This is very useful, you're a great teacher! Thank you.

[@TZCJames]

Great video- can you talk to the risk of overproducing lactate? Why not do all exercise about the lactate threshold and produce lactate thus ATP in mass quantities?

[@elizabethpereda5754]

This is the best explanation ever! thank you for sharing the light.

[@rickeyshah9802]

It's mad how I actually revisit this video at least once a month and still find this so insightful. My favourite video on KZbin ever

[@raikosarduy2253]

Thanks so much Dr. Galpin I just took a test for my kenisiology class and this broke it down for me perfectly.

[@drandygalpin]

That's GREAT!!! Honored I could help. Stay tuned for more!

[@raikosarduy2253]

will do

[@hectordanielambrizvillalob3926]

Andy Galpin !! I.ve been wondering where the hell all the H+ ions come from !! Is the hydrolisis of ATP at the myosin ATPase level? Is the hydrolisis of ATP involving SERCA (sarcoendoplasmic reticulum calcium ATPase)? Or maybe the leakage of H+ ions in the electron transport chain? I would be very happy if you can answer those cuestions :)

[@userhdza2248]

Same question

[@orchydeelove4696]

I just watch all your videos just to watch you really 😆😊 but been in the nursing industry I guess all the information also help a lot 😏☺ thanks for the great work 👍👏

[@Kashishguptafitness]

Awesome video. Loved it.

[@cooljona]

This video and the 5 min ones are great! Thanks a lot, Andy!

[@drandygalpin]

Thanks Jonatan! Just wait...many, many, many more to come!

[@hyaenas7850]

Now, I know why my brain feels Sharp, High and light after intensive exercises. Thanks again Dr. Galpin

[@GhostScopePC]

Dude your physiology videos are fucking awesome. Hoping for more! With the research of lactate as a hormone, and its signalling pathways being in an rather early stage (I think?), is there any promising data on potential signalling pathways via which lactate may contribute to fatigue? I saw this being mentioned in some reviews, but I don't really understand much of them (yet). ^^

[@drandygalpin]

Much appreciated, Sir! Absolutely! This is a good review on the signalling aspect of lactate. www.ncbi.nlm.nih.gov/pmc/articles/PMC5192418/ "Lactate as a Signaling Molecule That Regulates Exercise-Induced Adaptations"

[@jk3266]

I am an electrical engineer,I e a layman.But your lecture is engaging and with excellent clarity.Thanks.I understood what lactate is.

[@jamesbennie1846]

Great refresher! Thank you. The lactohormone and Lactate as brain fuel are new to me but very exciting. Geeking out right now.

[@userhdza2248]

thanks for god guide me to this channel ... thank u man .... my english is someway bad but i get the idea ... what i want to know more is about the h+. from where it comes and if the brain and heart uses lactate so they have mitochondria

[@paulosmebrahtom5018]

Do a video on lactic acidosis and ketosis?

[@lenavoyles526]

I am dealing with chronic fatigue related to dysautonomia, and many practitioners in this area demonize lactate, so it is really helpful to have this deeper dive into what is actually going on with lactate and the CORI Cycle. I am starting to think that lactate has taken the blame for a lot of issues that are actually caused by hydrogen. I was an elite athlete in my teens, and to go from that to being disabled is devastating. I wish I had known a lot more about energy metabolism in those days when I was training so hard and likely setting myself up for the issues I am facing now. I'd like to know more about the enzymes and cofactors that are used at each of these stages of converting one molecule into another. And a question: this water that is generated as part of energy metabolism, is that light water?

[@bootsross]

Really useful explanation. I just dont think others explain it the way you do. You answer alot of the why's.

[@Husan645]

Thank you, Dr. Andy Galpin. Hats off

[@mudandstars]

Great video! Can you elaborate on why it is called lactic ACID and how it impairs muscle contraction? Also, you were saying that the brain prefers lactate, but turning glucose into pyruvate also yields energy in total, so should that not be more preferable? Thank you for your answers!

[@DV-SOLUSI-DIABETES]

Genius Andy. Love it.

[@delaneyevering]

This was great! It helped me answer questions in my Physiology of Exercise lab

[@shabeermohamed2848]

Great explanation .

[@paulewannacrackr]

Hey Andy, Dope video! I was blown away about lactate serving as a fuel source for the brain and reasons as to why you should study during finals week - definitely taking that as gospel :D I know you also work with athletes on how they can optimize their performance (strength, conditioning, recovery, etc). I think it would be really interesting to see a video on how students can optimize their performance in the classroom, but more on a biological basis (as opposed to just being told to eat your greens and sleep early) - maybe things like how exercise may affect neuroplasticity, BDNF, memory, etc. Thanks for the videos!

[@drandygalpin]

Fantastic! Got it.

[@drandygalpin]

It's really all about clearing all waste products, it doesn't matter much the details. It's transporting waste out of the cell and getting fuel back in.

[@anthonyrawson8967]

Man please do a video on what creatine does in the body! It should be a similar topic right? (because creatine has something to do with ATP apparently)

[@alexwise41]

Thank you very much Dr. Galpin, greetings from Karaganda Kazakhstan.

[@devvildogg1775]

Great video! Loved the information and the chemistry! I’m a kinesiology major and enjoyed the video very much. Could you do a video about ketones and how they play a role in energy production? I’ve always had a little bit of trouble understanding how the energy pathways like ATP/CP, glycolysis, and aerobic oxidation interact with keytones? Do keytones replace glucose? Does each system still operate the same? How exactly does a ketone produce ATP?

[@mikebrandt4830]

I have been binge watching your fantastic videos since watching you on The Joe Rogan Experience (which i only saw last week). I am at the beginning of my own health and fitness journey and have been trying to sift through the information available for the last two years, always leery of new (to me) information. I feel like your series of easy to understand videos has given me enough understanding to recognize many of the false or misleading claims I have seen, and also gives me the confidence that i don't have to find the perfect workout or the perfect diet. Thank you for all of the effort you have put into educating us, the humble laymen.

[@seandog007]

Holy Crap! The last 10 mins of that were literally mind energizing! How soon after the anaerobic exercise can the brain 'access' the free lactate? If you have a big test, would you want to do your anaerobic workout a few hours, or a few mins before the test to have full access to your lactate fuel supply? More detail about what actually happens in the mitochondria would be interesting for a follow-up video. Great stuff. Better than Netflix.

[@drandygalpin]

Thanks, Sean! I'm not sure. I don't think anyone knows. The brain will have to out compete the Liver (which is tough...so this is TBD)...And don't worry...much, much more is coming about the mitochondria... :-)

[@tahoon2009]

Awesome video, it really explained the confusing complex metabolism cycle (for non-professionals) in an elegant hard-to-forget way, all the best

[@mziqacha9395]

Thank you for such an informative easy to digest content especially when the topic is that confusing and complex. Continue with the great work Dr. !

[@jezbarnes1744]

Hi Andy, love the videos. I graduated in Sport Science a few years back and these are great for refreshing my somewhat hazy memory! I understand the basics of the energy systems, could you clarify something though? Once lactate has built up (after a high intensity exercise period) and you are producing energy aerobically for exercise, what happens to that lactate in the muscles? Is it oxidised and turned into glucose/ glycogen to be reused? Thanks!

[@QuisiteAL]

Many thanks again for the priceless delivery of knowledge. I had one question however (i should research it myself of course), where is this H+ molecule coming from why is it present?

[@alexanderfriis1]

did u figure it out?

[@stevejohnson8829]

I have the same question.

[@joecanti5944]

Great video but with one caveat: O2 is not the only limiting factor - there are many reasons why our lactate builds up and doesn't get turned back into pyruvate. Certain drugs, adrenaline and excess t3 speed up glycolysis overwhelming the pdh enzyme. The pdh enzyme is also thiamine dependant. Liver problems, sepsis, mitochondrial insufficiency (either genetic or toxin induced) can also all swing the balance over to lactate and inhibit it's transformation back to pyruvate or glucose. Thanks!

[@jeremyleake6868]

This is fantastic. Does your point about lactate being used by other muscles mean that if someone is a cyclist and they also train their arms aerobically (eg arm cycle) then that should make them better at (leg) cycling at intensity as they can process excess lactate better? And is that perhaps why Norwegian cross country skiers (all body exercise) tend to dominate the highest ever VO2 max tables? Thanks for a fantastic presentation.

[@richardsmith6688]

This video made so much sense. A great knowledge - bridge. To think all these years I thought Lactate was the enemy. Thanks so much Dr. Galpin.

[@DrDBYE]

Great video and very helpful! This will help me on my exam for exercise physiology. It was very interesting to hear you talk about how lactate can be used as a fuel source for the brain and is likely to help people have better cognitive function

[@descomplicandoaestatistica8071]

Awesome video! But if lactate doesn't cause burning sensations and fatigue, what does?

[@hisetenespanolbysara6556]

Thank you, Andy!

[@marky5493]

Awsome video! One question I have is why do you get this delayed DOMS after excersise? How come it takes awhile to kick in vs being there from the moment of exertion?

[@jojorabbit3839]

Sir ,I'm Doing some research on Lactate vs Cardio pulmonary bypass .To find out something new like ,ways to decrease lactate levels in patients with liver disease or post liver transplant cases .Is there anything you can help me on this ?or any guidance ,even a small clue is appreciated.Thank you.

[@DuckDuckGo512]

Brilliant explanation!

[@Footballfan896]

Where does the Pyruvate get its extra Hydrogen from? Wouldn't a pyruvate molecule that gains a hydrogen become pyruvic acid before gaining two more hydrogens to become lactic acid?

[@coolvids841]

Glucose is C6H12O6. Pyruvate, also known as Pyruvic Acid is C3H4O3 and you have two of those. But there’s a problem: conservation of mass tells us we must have the same number of atoms and if we add of the atoms in pyruvate, we’re short 4 hydrogens. These hydrogens didn’t disappear; in fact, they bonded with the pyruvate to form lactic acid, also known as lactate, which is C3H6O3. You can then take in oxygen, bind it to the hydrogens. and get water (H2O), as well as the original pyruvate molecules. Hope this helps.

[@coltonfrancis644]

I wonder the colorations between meditation and lactic acid?

[@whoachoppy]

YOU ROCK! Thank you for presenting this information in such a cohesive and fun manner, appreciate this and you and so much : )

[@charmkang6120]

this is crazy.. thank you

[@natedaub]

Thank you!! This is an amazing series. I learned a lot

[@dongyoon8772]

Amazing explanation again!

[@jamessandilands6538]

This is my 3rd or fourth time coming back to this video, brilliantly explained! So when people complain and say they have built up so much lactic acid, is it actually the free hydrogen that causes the feeling of a "burn" rather than lactate? Thanks for the great videos can't wait for more.

[@drandygalpin]

:-) Supppppppper happy you found so much value. Much more coming!

[@joecanti5944]

Yes - it's definitely true that pH decreases during exercise - and it correlates well with lactate increase : so the assumption was that it was lactate's fault...but as brilliantly explained in the video lactate acts as a buffer accepting h+ ions, and those h+ ions probably come from the hydrolysis of ATP, although this is debated.

[@danilosuay6969]

Really great video! I just have a question, drinking water while also help/speed creating lactate, since it will add the Hydrogen to Pyruvate?

[@andrewseverson719]

So if you work out and you get sore and you are having a day off from working out would it be beneficial then to do more aerobics exercises like running to release that hydrogen

[@drandygalpin]

Active recovery is typically better than passive rest, just don't overdo it!

[@johnjakubik7655]

Greatly appreciate the insight Andy. Big time stuff explained in a simplistic fashion that can implemented immediately. Thank You!!!

[@kathleenbeesley3539]

I really enjoyed the video and it was very helpful for understanding lactate. However, for years lactate was blamed as the culprit causing fatigue because of acidosis. I watched the video with Dr Brooks and he was saying that it was the splitting of ATP which causes protons to be liberated which is actually the cause of acidosis and not lactate. I would have liked him to explain this a bit more - so could you please? Many thanks, Kat

[@thomasdsouza2161]

Thanks for the video.

[@warrenfrias13]

I watched the Podcast on Joe Rogan and I immediately connected when you spoke about Carbohydrates being a better fuel source since it is "right there" in the muscle. I assume we breath in a mix of gases and not pure Oxygen. Just an idea, what if we found a way to increase the oxygen intake during high intensity workouts? Like a portable oxygen cylinder? I absolutely love working out but I am trying to drop about 15 pounds so I tried the Keto method which worked well with dropping weight(muscle as well). I've seen that my body performs at least twice better on carbohydrates as compared to keytone when engaging in extreme activity (CrossFit) and High Volume low reps but my workouts feel terrible when I am on Keto. Any chance you have worked with athletes where you increased the Oxygen supply during workouts?

[@drandygalpin]

Yes, the air is made of Oxygen, CO2, Nitrogen, etc. Breathing in supplemental O2 would probably help performance (depending on details), but wouldn't likely do much for fat loss. Just need to put in the work for this one. :-)

[@warrenfrias13]

Thank you! Love your videos!! I watch one everyday :)

[@userhdza2248]

actually there is a gas .. sorry for my bad english but there is a gas which contain higher percentage of oxygen ... they use it to do static apnea and help them to reach +15mn ... the problem is this high oxygen can heart the lungs ... i dont remember exactly .. i searched for it before but this what i can remember

[@drbharadwaz]

Super information

[@kimberlyhazelnambatac4145]

Yes please. I would like to explore more the cellular level of pathophysioloy of this lactate to metabolic acidosis please?

[@shelchicago8997]

Thank you professor

[@johannbraun5480]

Maybe this is a dumb question but: Where does the H+ come from?🤔....thanks by the way @AndyGalpin: What a joy to have your videos online!👌🏻😆

[@raoke69]

Thank you for the education. I'm still trying to get a handle on this and have a few questions. So if I have a lot of lactate floating around and begin to sweat, is this a good indicator that my body is going through this process and I am making more energy again? Does that mean the longer it takes me to sweat or pee, the more optimally my body is running because I don't have any extra hydrogen to covert to water?

[@jasonhendrickson2289]

What? No.

[@konnor9577]

Bets in-depth explanation I ever seen

[@bracolli]

Hey! Video has been great for getting me up to speed for a research paper this summer I’m working on. Do you have a source on the Dr.Brooks paper I can check out for further reading? I’m interested in finding out more about the lactate crossing into the brain as a fuel source for my back ground research. Subscribed after first 10 minutes lol Thanks Man!

[@gengar678]

Absolutely loved it, thank you very much

[@prepperchris1]

i am not a student nor a biologist i am a nerd and i learned alot thank andy for the hrs im sure this took ty

[@a1s1h1l1e1i1g1h]

I was in the midst of having a melt down because I couldn't understand this until I found your video, thank you!

[@gabea9714]

This was super helpful! Thank you.

[@dannyboy536]

What happens if we ingest lactate from foods such as yogurt or kefir? Does this elicit a similar insulin response to consuming sugars? I am avoiding simple carbohydrates and practising time-restricted eating and I'm wondering what kind biochemical/physiological response would the lactate from kefir cause? Any help?

[@Sator810]

Finally someone who explains these mechanics and in layman's terms at that :D

[@nicholasrolnick1711]

Really great video. Saving this for future use. Lactate - the misunderstood mediator.

[@maapandmag]

Hey Andy, thanks for the super interesting information. I wish I could know more about strength training and long low intensity training for endurance athletes like cyclists.

[@AndyD24]

Hey Dr. Galpin, I'm currently enrolled in a Personal Training course and my textbook keeps going on about "lactic acid" being the reason for "the burn" and also what can cause EPOC (excessive post-exercise oxygen consumption). Also that lactic acids removal and conversion back to glucose is part of prolonged EPOC as well. To me this sounds like BS, especially when you explain what Lactate is. Any chance you could make a video about lactic acid or clarify some of what I assume are misconceptions. Thanks, love your channel

[@callumbarnes554]

It is BS. Use what they say to pass the test, but learn and actually use this when you are done

[@scarred10]

They're right about the EPOC and indirectly right about the burn.Personal training will feature a simplified version of the science because you dont need it.

[@adamwilliams3728]

So when the brain takes those hydrogens from lactate, that creates water? and dumps it in the blood? Thanks for the awesome info.

[@mckeortiz9120]

Is this partly where seat comes from when you’re doing high demand exercise?

[@JensuyaBellyDance]

Fantastic!

[@burritosburritos]

How does the lactate produced in the periphery bypass the liver venous system and not all get converted into glucose via the cori cycle?

[@idkanaccountname]

Outstanding!

[@pamlambert5138]

Thank you

[@alecrgarcia]

So in sports, it's important for our CNS to be functioning at a high level in competition; especially those that are highly technical in nature. With this in mind, would you deem it valuable to exercise at high-intensity near a competition to optimize performance? Is the lactate provided to the brain worth the risk of a little fatigue for the reward of this spike in energy similar to finals week as you said? Would the possible fatigue be negligible if it is a highly anaerobic event such as throws, jumps, or sprints? Is the lactate only provided acutely or would the exercise provide the brain with extra energy more than a day away to allow time for recovery? Might be a great deal of information but I'd be very interested to hear more on this topic if we even have the knowledge available at this point.

[@drandygalpin]

All great questions. Many of which we don't know!

[@chris1806]

That's the thing thing that came to my mind too - great questions, Alec. From personal experience if you train less 2-3 days before competition you lose cardio but your fitness level improves and your legs are not like concrete blocks. It is very individual. You know your body best so experiment and see what works best for you.

[@alanmorton5303]

Brilliant video. Much appreciated thank you

[@Unaimend]

Where are the free protons coming from that get attached to Pyruvate to form Lactate?

[@Baptized-sc4fy]

I just got labs and I'm more elevated than last year. 337 for LDH, I'm thinking it's due to powerlifting and construction 5 days a week. Thoughts?

[@splonkdesplonk]

Awesome lecture Andy, very, clear, logical and digestible 👍😁

[@mselite3250]

My LDH levels are high. What other type of doctor species in LDH other than an oncologist? I need to lower my levels, any suggestions?

[@albertgammon118]

Thank you!

[@jeremybeyer4268]

Andy, where do the hydrogen ions come from?

[@ElijahMartin77]

...again, I learned from you. Thank you!!!

[@idkanaccountname]

How can I donate money without signing up for your patreon?

[@mrmeach1967]

Cannot watch for 30 seconds without losing the connection on my LG G6 phone. Plays just fine on my laptop though. Strange.

[@jiyeonnoh4935]

Could you give some references to support your lecture? I would like to read more about lactate and am wondering if you know any good papers.

[@misterw5962]

Best video ever

[@jameszcurtis]

I need a detailed video with all the enzymes in each step. I think my teacher has the start of Alzheimers, only half explains things and then goes off on a 20 minute tangent of stories that dont really correlate to class. Or come teach our class plz.

[@donjohnson8156]

awsome video! Thanks

[@houseoftherisingtides706]

I would love to learn the same basic principals behind WHY i need to warm up before an exercise, or stretching, WHYYYYYYYY!!!!??????