Rob Hanna

If you want enduring wellness, the answer lies in eating simply and resting completely. Everybody knows this, but nobody wants to wake up and cultivate simple foods and complete rest in their life: We all see the light, but we need pain by suffering illness to make a change.

@doctorinigo Very exciting breakdown and breakthrough of what has long remained clouded by legacy dogma. Your work is delivering significant insights with implications for improving results among practitioners as well as researchers, for all those who care to look with open eyes! 💯👆🏻

The original "Metabolic Map" I created in 2013 organized exercise metabolism around substrate utilization and muscle fiber recruitment, illustrating how the body transitions from fat to carbohydrate use as intensity increases. This model helped me and many others translate complex laboratory findings into practical guidance for training and performance. Now, I believe that it is time to evolve the concept.. Through years of research, as well as performance and clinical work with world-class athletes and patients, this has led to an updated model (2026), representing a conceptual shift. Rather than questioning what the body burns, I began to question whether the system itself is in balance. Exercise metabolism is reframed as a continuum of metabolic states, from equilibrium to overload, governed by the relationship between glycolysis and mitochondrial capacity. Lactate emerges as a central proxy of this balance, reflecting the system’s ability to match production with clearance. This concept and article have taken longer to articulate than anticipated, but tomorrow I’ll share the new model in my substack article. inigosanmillan.substack.com

@HollyBloom305 Earl Grey

Big Pharma made billions selling Ozempic, Metformin & statins to women—$1,000+/mo with side effects. But a natural option for metabolism & heart health used for generations got buried. It’s Citrus Bergamot. Here’s what they don’t tell you: 1. While… twitter.com/i/web/status/1…

@nick_krontiris "...overtraining is bad not only for the energy metabolism and the musculoskeletal system but also for the immune system and the same amount of care and attention should be afforded to it." Makes sense, gradually scale workout intensities by Dose Effect, not Dope Effect.

The Immune System as a Biosensor of Health and Athletic Performance (open access) doi.org/10.1111/sms.70…

This review aims at emphasizing the systems immunology perspective on immune system function and human performance, and its integration with other systems and factors relevant in physical activity such as nutrition, recovery, and sleep.

@rorysutherland Lol!!!

Top tip. Save money on domestic cleaners. Simply pretend to your wife or girlfriend that a female friend or relative of hers is coming round in 90 minutes.

After 30 years studying lactate, I have learned this: Lactate is not just a metabolite. It is a major regulator in the human body body. It can support metabolic health or contribute to disease. Same molecule. Different context. Lactate has been the most misunderstood molecule in biology. If you want to learn more about lactate and its multiple roles, link to my Substack article here 👇 @inigosanmillan/note/p-192080657?r=2nunp3&utm_medium=ios&utm_source=notes-share-action" target="_blank" rel="nofollow noopener">substack.com/@inigosanmilla…

Important dataset, but wrong framing leading to misinformation. They adjust for volume, then claim intensity is superior. A huge flaw in the study is the determination of high intensity which for the authors is >6METs which is ~21 mL O₂/kg/min… So the reality is that this high intensity is in the range of Z1-Z3 for many people…😬…That is not high intensity for most. And low intensity in the study is <6METS which for many is not even a brisk walk or just Z1 To produce intensity: • ↑ ATP turnover • ↑ glycolysis • ↑ lactate To sustain it: • mitochondrial capacity • NAD⁺/NADH balance • lactate clearance This study doesn’t even mention metabolism or bioenergetics… However, the main thing is misinformation as we keep falling into the same trap: either intensity or volume. It’s both! And more importantly, exercise must be individualized, whether for an elite athlete or a patient. academic.oup.com/eurheartj/adva…

A few important points on #FatOxidation in this discussion: 1/ You don't need to be in ketosis to burn a lot of fat. I have tested athletes eating 500g/d of carbs at 10 kcal/min+ and 800-1000g/d at 7+ kcal/min. 2/ Having high fat burning &, more importantly, metabolic flexibility, largely comes down to eating the carbohydrate that you burn - no more, no less. 3/ Ketosis suppresses appetite. If there is a non-medical reason for folks to be in ketosis, this is it. However, appetite suppression is generally needed when targets for daily caloric intake are very low. My central thesis - and the reason that most keto folks and I will never see eye-to-eye: The long-term solution for all of us is to move more. A lot more.

The lactate story. The Most Misunderstood Molecule in Human Physiology. Coming up tomorrow on Substack inigosanmillan.substack.com

@siobhan_huggins @markeatsmeat It only works if you eat them sitting in a café with the Mediterranean Sea lapping at the docks under an azure sky of deepest summer.

I wouldn't want to assume, especially because I find it obnoxious when people assume things aren't actually satiating when I say they are. It is possible it is satiating for them, especially as some people report very very deep ketosis doing it. Yesterday was day 1 and I would definitely not call it satiating for myself though. It didn't make me extremely hungry either, but I don't know how people are getting by with 3-4 cans/day.

Very intrigued by the people who describe eating only sardines (with olive oil) as 'satiating'....

Seeing @inaki_delaparra come into his best shape since he won his Ultraman World Championship - and looking at his avg HR over the past year - is a great reminder for all of us… You don't have to train hard to get very fit! You need consistent low-intensity aerobic work!

Working on a new article for my Substack. Those of us working with elite athletes have relied on our good old friend VO₂max for decades. It’s essential, but it’s not the full picture. Now that VO₂max has re-emerged in the world of longevity, it’s worth remembering that physiology has evolved tremendously… and so should how we think about performance and metabolic health. New article tomorrow. inigosanmillan.substack.com

“in defense of state capitalism”

@jposhaughnessy @WillManidis I worked for the oldest US merchant bank and member of the NYSE at 90 Broad off Wall Street bank in the day and the executives and owners were very much like this. I was young, too provincial and naive to understand it at the time, but I learned a lot by what wasn't said, lol!

@WillManidis You might enjoy this book. There's a great portrait of the founder of the merchant banker, Freedberg & Co, and his fellow bankers where Drucker worked in the 1930s, very much this vibe.

the secrets to outperformance are hidden in plain sight

Great message from Marcus Aurelius reminding us to guard our thoughts. If our thoughts are filled with resentment, fear, envy or bitterness, those impressions slowly shape our character. They become our emotional baseline. Over time they define how we see the world and who we become. But the opposite is also true. If our thoughts are filled with purpose, curiosity, gratitude, discipline and meaning, the mind gradually organizes itself around those qualities. Our inner life is not random. It is trained by us everyday. A great Stoic lesson: Guard your thoughts the same way you guard your health.

“Application: I need 10.000 Marks”. That’s how RO1 applications looked for the great Otto Warburg.

Injuries are just your body's way of telling you that you don't know what you're doing.

Muscle damage impairs muscle glycogen synthesis. While GLUT-4 content remains unchanged, glycogen content takes several days to recover post-muscle damage. The hypothesis is that glucose is used for muscle repair and therefore bot stored. When muscles are repaired completely like day 7, glycogen storages come back. The importance of preventing and monitoring muscle damage in athletes is key. 10.1152/jappl.1997.83.5.1482

@rorysutherland How long will you be here?

Given this is called Black Sheep coffee, surely it's a flock not a herd?

@TuckerGoodrich @Wiltster That's a different subject: one of projecting one's own morals on another by force or circumstance. Definitely not any high ground.

@PurestVitality @Wiltster I can argue against that perspective. Any vegan who kills/malnourishes their child with a vegan diet doesn't have the moral high ground. Since it's common, none of them do. They're monsters.

Humans are obligate carnivores. See the omega-3 and vitamin B12 items in that chart. Only animal foods have what we need. That doesn't mean we should eat nothing but meat, but it does mean we have to eat some meat (milk is a meat-substitute). The only natural populations we know of that appeared to eat a totally plant-based diet had to resort to cannibalism. @KetoCarnivore