Uploaded May 2026 | Updated September 2026, 2 weeks ago
Dr. Stephanie Estima gives a masterclass on the often-overlooked role of lactate in how our bodies work during exercise. She’s redefining lactate as a key metabolic signal that can help us get stronger, age better and think sharper.
In this solo episode, Dr. Stephanie gets into how lactate is made, how it fuels our energy and why it’s so important when we push ourselves hard. Dr. Stephanie is a big fan of sprinting because it helps us build metabolic power and stay strong, and she’ll also talk about how to use it right and how to recover well.
This episode will leave you with some real-world tips on how to include sprinting in your fitness plan and the cool benefits of lactate for our brains.
Episode Overview:
0:00 Intro/Teaser
4:30 The Myth: How We Got Lactate Wrong
7:00 What Lactate Actually Is (The Biochemistry)
9:30 Why Lactate Forms Even With Oxygen
15:00 The Gear Analogy — Don't Be Metabolically Polite
18:00 Metabolic Flexibility & Why HIIT Matters
22:00 How to Dose Your Sprints (Beginner to Advanced)
24:30 The Lactate Shuttle — Redistribution, Not Waste
28:30 Mitochondrial Biogenesis & Longevity Signals
32:00 Lactate and Your Brain — BDNF, Fog & Cognitive Edge
38:30 Dosing, Recovery Rules & Programming
46:00 Closing — You Are Remodelling Yourself
Resources mentioned in this episode:
drstephanieestima.com/podcasts/ep469
We couldn’t do it without our sponsors:
BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at boncharge.com/better with code BETTER.
MUSE - Train your nervous system with feedback, the same way you’d train muscles with resistance. If you are ready to unlock your brain's potential, go to choosemuse.com/BETTER or use code BETTER at checkout to get started.
PIQUE LIFE - If you want to redefine your afternoon and evening rituals and still feel like yourself the next day, you can get 10% off at piquelife.com/better
TIMELINE - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to timelinenutrition.com/better with code BETTER.
**P.S. When you're ready, here are two ways Dr. Stephanie can help you:
Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife. drstephanieestima.com/newsletter
Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. drstephanie.ca/lift
Dr. Stephanie Estima gives a masterclass on the often-overlooked role of lactate in how our bodies work during exercise. She’s redefining lactate as a key metabolic signal that can help us get stronger, age better and think sharper.
In this solo episode, Dr. Stephanie gets into how lactate is made, how it fuels our energy and why it’s so important when we push ourselves hard. Dr. Stephanie is a big fan of sprinting because it helps us build metabolic power and stay strong, and she’ll also talk about how to use it right and how to recover well.
This episode will leave you with some real-world tips on how to include sprinting in your fitness plan and the cool benefits of lactate for our brains.
Episode Overview:
0:00 Intro/Teaser
4:30 The Myth: How We Got Lactate Wrong
7:00 What Lactate Actually Is (The Biochemistry)
9:30 Why Lactate Forms Even With Oxygen
15:00 The Gear Analogy — Don't Be Metabolically Polite
18:00 Metabolic Flexibility & Why HIIT Matters
22:00 How to Dose Your Sprints (Beginner to Advanced)
24:30 The Lactate Shuttle — Redistribution, Not Waste
28:30 Mitochondrial Biogenesis & Longevity Signals
32:00 Lactate and Your Brain — BDNF, Fog & Cognitive Edge
38:30 Dosing, Recovery Rules & Programming
46:00 Closing — You Are Remodelling Yourself
Resources mentioned in this episode:
drstephanieestima.com/podcasts/ep469
We couldn’t do it without our sponsors:
BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at boncharge.com/better with code BETTER.
MUSE - Train your nervous system with feedback, the same way you’d train muscles with resistance. If you are ready to unlock your brain's potential, go to choosemuse.com/BETTER or use code BETTER at checkout to get started.
PIQUE LIFE - If you want to redefine your afternoon and evening rituals and still feel like yourself the next day, you can get 10% off at piquelife.com/better
TIMELINE - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to timelinenutrition.com/better with code BETTER.
**P.S. When you're ready, here are two ways Dr. Stephanie can help you:
Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife. drstephanieestima.com/newsletter
Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. drstephanie.ca/lift
