Zone 2 Pioneer Dr. Iñigo San Millán: The Science of Mitochondria, Aging & Metabolic Health | #167

📩 Get Dr. Vonda's insights

Want to understand what's happening in your body — and what to do next?

Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.

Clear. Practical. No noise.

👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&

I sat down with Dr. Iñigo San Millán, one of the world's leading researchers in cellular metabolism and mitochondrial function and the scientist whose methods I use every day in my practice, to decode the real science of Zone 2, lactate, and why your mitochondria are the engine of your entire health span.

What we explore:

- Lactate threshold testing measures mitochondrial function, metabolic health and flexibility

- Zone 2 and sprint intervals optimize VO2 max, glycolytic capacity, and healthy aging.

- Elevated resting lactate signals mitochondrial dysfunction and insulin resistance

- The astrocyte-neuron lactate shuttle links brain metabolism, cognitive decline, and Alzheimer's disease.

- Skeletal muscle governs glucose metabolism, insulin sensitivity, and the origin of insulin resistance.

- Mitochondrial decline and bioenergetic dysfunction silently precede type 2 diabetes in sedentary individuals.

- Metabolic dysfunction and insulin resistance are reversible at any age through Zone 2 training and structured exercise.

About Dr. Iñigo San Millán:

Dr. Iñigo San Millán is an exercise physiologist and researcher at the University of Colorado School of Medicine whose work on mitochondrial function and cellular metabolism has shaped how both elite athletes and everyday people train for health and longevity. He is best known for pioneering the science of Zone 2 training and coaching Tour de France champion Tadej Pogačar.

Connect with Dr. Iñigo San Millán:

Instagram: https://www.instagram.com/inigosanmillan/

Timestamps

00:00 Intro

03:58 Lactate Testing: Your Mitochondrial Stress Test

05:38 Why Lactate Is Fuel, Not the Enemy

12:07 Zone 2 Training: What the Science Actually Shows

15:39 Why Elite Athletes Train Slow to Perform Fast

19:40 Zone 2 Gets Harder as Your Fitness Improves

24:29 Why Sprint Intervals Are Non-Negotiable

31:10 Your Brain Prefers Lactate Over Glucose

33:00 The CGM for Lactate: How Close Are We?

36:54 Why Skeletal Muscle Is Your Longevity Organ

40:53 Estrogen, Brain Energy, and Alzheimer's Risk

46:10 Are Children Missing a Critical Metabolic Window?

50:11 The Inside-Out Hypothesis: Hidden Metabolic Decline

52:48 It's Never Too Late to Reverse Metabolic Disease

🧴 OneSkin

Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.

👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA

🎤 Women's Health Conversations 2026

Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.

👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026

🧠 Start your Unbreakable journey

Most women are never given a clear plan for how to stay strong as they age.

The Unbreakable Lifestyle is where that changes.

This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.

Inside:

Unbreakable Assessment — know exactly where you stand

Training plans — build muscle, protect bone, improve performance

AI Dr. Vonda — get answers and guidance anytime

Community — women committed to staying strong and engaged

Exclusive education — what actually works, all in one place

This is not another program.

This is how you build strength — with direction.

👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/

🦴 Build stronger bones

Bone loss starts earlier than you think — and speeds up in midlife.

Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.

Foundational. Not optional.

👉 Shop now: https://shop.drvondawright.com/

Read the book

Unbreakable: A Woman's Guide to Aging with Power

A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.

Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book

🧬 About Dr. Vonda Wright

Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.

For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.

Her mission is simple: help women age with power.

🔗 Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright/
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com/