For decades, lactate was viewed as a waste product associated with fatigue and declining performance. Today, a growing body of research paints a very different picture.

In this episode, sports scientist and researcher Aitor Viribay Morales explores the evolving science of lactate, from its role as a critical fuel source to its emerging importance as a signaling molecule that influences performance, recovery, and adaptation.

The conversation dives into the lactate shuttle theory, the relationship between lactate and endurance performance, the interaction between lactate and the nervous system, and the growing interest in exogenous lactate as a potential tool for athletes. Aitor also shares insights from his work in exercise metabolism and sports nutrition, highlighting how our understanding of lactate continues to evolve beyond traditional models of fatigue.

Whether you're a coach, athlete, researcher, or endurance enthusiast, this episode offers a fascinating look at one of the most misunderstood molecules in sports science.

Interested in learning more about the latest developments in endurance performance and sports science? Subscribe to the HIIT Science email list for updates on new research, courses, and educational opportunities.

Today’s speakers:

Prof Paul Laursen https://www.paullaursen.com/
Dr Aitor Viribay Morales: https://www.linkedin.com/in/aitor-viribay-598336155

https://glut4science.com/

What happens when you study people who have spent decades consistently running marathons?

In this episode, we sit down with researcher and multi marathoner Leo Lundy to explore what endurance athletes can teach us about healthy aging, longevity, and lifelong performance.

Drawing from his PhD research on multi marathoners around the world, Leo shares insights into cardiovascular fitness, VO₂ max, all cause mortality, cognitive performance, mental health, and the long term effects of sustained endurance training.

The conversation examines why regular physical activity may help slow age-related decline, how motivation evolves across the lifespan, and what separates successful aging from simply getting older. Leo also discusses important vulnerabilities within endurance communities, including injury risk, painkiller use, mental health challenges, and the importance of ongoing health screening.

Whether you're an athlete, coach, practitioner, or simply interested in extending your healthspan, this episode offers a fascinating look at what decades of consistent movement can teach us about living and aging well.

Interested in learning more from leading experts in endurance performance and healthy aging? Join the HIIT Science email list for the latest research, podcast episodes, and educational opportunities.

Today’s speakers:

Prof Paul Laursen https://www.paullaursen.com/
Leo Lundy: https://www.linkedin.com/in/leo-lundy-5509501a2/

https://multimarathon.research.st/

What does it take to build a high performance culture inside elite European football?

In this episode, Martin sits down with Christian Clarup to discuss his journey from academy football in Denmark to leadership roles at FC Midtjylland, Sparta Prague, the Danish National Team, and the Bundesliga.

Christian shares lessons learned from working across different countries, cultures, and football environments, including title winning campaigns, Champions League football, and the realities of operating inside some of Europe's most demanding clubs.

The conversation explores how speed, power, and intensity shape his performance philosophy, why efficient training matters more than longer sessions, and how strength training, monitoring, and athlete buy in can support performance without creating unnecessary fatigue.

They also discuss leadership, staff stability, building performance departments, managing change within clubs, and the personal realities of working in elite football while balancing family life and long term career development.

Whether you're a performance practitioner, coach, sports scientist, or simply interested in what happens behind the scenes at the highest levels of football, this episode offers a candid look at the challenges and opportunities of building successful performance environments.

Today’s speakers:

Dr Martin Buchheit https://martin-buchheit.net/

Christian Clarup https://www.linkedin.com/in/christian-clarup-5891a685/