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🎙️ Lactate, the podcast that deciphers science to improve your performance. Endurance, nutrition, training, recovery – each episode gives you science-based insights to understand, improve, and perform. Voices generated by artificial intelligence from the scientific report produced by the Lactate team. 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work:⁠ https://ko-fi.com/lactate⁠⁠⁠⁠

  1. Episode 32 [CODE #5] The Heat Adaptation Code: Turn a Furnace Into Your Advantage 🔥

    1 DAY AGO

    Episode 32 [CODE #5] The Heat Adaptation Code: Turn a Furnace Into Your Advantage 🔥

    Episode 32 [CODE #5] The Heat Adaptation Code: Turn a Furnace Into Your Advantage 🔥 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: Heat adaptation is not merely a transient state of comfort but a systemic biological reconstruction that acts as an offensive performance enhancer, potentially functioning as a "poor man's altitude" for cool-weather gains; the physiological overhaul begins with hypervolemia, a 6.5% to 13% expansion of plasma volume within 3–6 days that boosts stroke volume and lowers heart rate by 12–18 bpm (bradycardia), while sudomotor remodeling increases sweat rates by 20% and the aldosterone pathway reduces sweat sodium concentration by up to 50% to preserve electrolytes. To engineer these adaptations, protocols range from "Active Heat Acclimation" comprising 60–90 minutes of Zone 1–2 exercise in 30–35°C heat to "Passive Heating" via post-exercise hot water immersion (~40°C for 20–30 minutes), with elite strategies utilizing "Controlled Hyperthermia" to clamp rectal temperature (e.g., 38.5°C) for precise heat shock protein transcription. These adaptations are rented, not owned, decaying at ~2.5% per day without exposure, necessitating top-up sessions every 2–3 days during tapering; history underscores the stakes, from Charles Blagden’s 1774 survival in a 127°C room proving the power of evaporation to the cerebral hyperthermia-induced hallucinations of "Badwater" ultramarathon runners. Keywords: heat adaptation, hypervolemia, plasma volume, heat shock proteins, aldosterone, sudomotor remodeling, heat acclimation, core temperature 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Tyler, C. J., Reeve, T., Hodges, G. J., & Cheung, S. S. (2016). The effects of heat adaptation on physiology, perception and exercise performance in the heat: A meta-analysis. Sports Medicine. Nielsen, B., Hales, J. R., Strange, S., Christensen, N. J., Warberg, J., & Saltin, B. (1993). Human circulatory and thermoregulatory adaptations with heat acclimation and exercise in a hot, dry environment. The Journal of Physiology. Lorenzo, S., Halliwill, J. R., Sawka, M. N., & Minson, C. T. (2010). Heat acclimation improves exercise performance in a cool environment. Journal of Applied Physiology. Karlsen, A., et al. (2015). Heat acclimatization does not improve exercise performance in a cool condition. Scandinavian Journal of Medicine & Science in Sports. Périard, J. D., et al. (2015). Adaptations and mechanisms of human heat acclimation. Scandinavian Journal of Medicine & Science in Sports. Gibson, O. R., et al. (2015). Isothermic vs Fixed Intensity Heat Acclimation. Journal of Thermal Biology. Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    14 min
  2. Episode 31 : Run Faster Without Running More? The Scientific Truth About Plyometrics 🚀

    4 DAYS AGO

    Episode 31 : Run Faster Without Running More? The Scientific Truth About Plyometrics 🚀

    Episode 31 : Run Faster Without Running More? The Scientific Truth About Plyometrics 🚀 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: Runners often hit a physiological ceiling where accumulating more mileage fails to improve speed; the solution lies not in building a bigger aerobic engine, but in engineering a more efficient chassis. By targeting the Stretch-Shortening Cycle (SSC) and increasing musculotendinous stiffness, plyometrics minimizes energy dissipated as heat (hysteresis) and optimizes the myotatic reflex to recycle ground reaction forces. This adaptation improves Running Economy (RE) by 2–8% independent of VO₂max, effectively turning the legs from compliant shock absorbers into reactive springs. A proper protocol requires a minimum effective dose over 6–10 weeks; amateurs must progress from landing mechanics (snap downs, 40–60 contacts) to extensive rhythm work (pogo hops, 80–120 contacts) before attempting intensive power (box jumps), while avoiding fatigue which degrades the critical neural signal. From Fred Wilt’s FBI surveillance of Soviet "shock methods" to Eliud Kipchoge’s rhythmic step drills in Kaptagat, stiffness remains the hidden variable of elite endurance performance. Keywords: plyometrics, running economy, tendon stiffness, stretch-shortening cycle, neuromuscular training, shock method, injury prevention, biomechanics 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, 86(5), 1527-1533. https://doi.org/10.1152/jappl.1999.86.5.1527 Saunders, P. U., et al. (2006). Short-term plyometric training improves running economy in highly trained middle and long distance runners. Journal of Strength and Conditioning Research, 20(4), 947-954. Spurrs, R. W., Murphy, A. J., & Watsford, M. L. (2003). The effect of plyometric training on distance running performance. European Journal of Applied Physiology, 89(1), 1-7. Eihara, Y., et al. (2022). Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis. Sports Medicine - Open, 8(1), 138. Kubo, K., Ishigaki, T., & Ikebukuro, T. (2017). Effects of plyometric and isometric training on muscle and tendon stiffness in vivo. Physiological Reports, 5(15), e13374. Verkhoshansky, Y. (1968). The Shock Method of the development of explosive strength. Theory and Practice of Physical Culture, 8. Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    18 min
  3. Episode 30 : [CODE #4] Shut Your Mouth to Run Faster? The Science of Nasal Breathing 🏃

    30 JAN

    Episode 30 : [CODE #4] Shut Your Mouth to Run Faster? The Science of Nasal Breathing 🏃

    Episode 30 : [CODE #4] Shut Your Mouth to Run Faster? The Science of Nasal Breathing 🏃 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: The transition from viewing breathing as a background function to a primary metabolic determinant reveals that nasal respiration is a sophisticated chemical regulator rather than a simple set of bellows1111. While oral breathing allows for higher air volume, it frequently causes "overbreathing," leading to excessive carbon dioxide ($CO_{2}$) expulsion and impaired oxygen delivery to tissues via the Bohr Effect2. Nasal breathing provides intrinsic resistance that maintains $CO_{2}$ tension and introduces nasally-derived nitric oxide ($NO$), a potent vasodilator that improves pulmonary hemodynamics3333. To adapt, athletes should follow a gradual protocol starting with walking (4 steps in/4 steps out) to build $CO_{2}$ tolerance, eventually integrating nasal breathing into 80% of training4. Research by George Dallam shows that adapted runners can match their oral $VO_{2}max$ with 22% less total air, significantly improving respiratory economy5555. This physiological shift is exemplified by elite athletes like Erling Haaland and Iga Świątek, who use mouth taping to ensure nasal respiration during sleep or low-intensity training to enhance recovery and mental calm6666. Keywords: nasal breathing, bohr effect, nitric oxide, $VO_{2}max$, respiratory economy, hyperventilation, mouth taping, $CO_{2}$ tolerance 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Dallam, G., & Kies, B. (2020). The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review. Journal of Sports Research, 7(1), 1-10. https://ideas.repec.org/a/pkp/josres/v7y2020i1p1-10id2805.html Dallam, G. M., McClaran, S. R., Cox, D. G., & Foust, C. P. (2018). Effect of Nasal Versus Oral Breathing on $VO_{2}max$ and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. International Journal of Kinesiology and Sports Science, 6(2), 22-29. https://doi.org/10.2478/ijkss-2018-0002 Mapelli, M., et al. (2025). Nasal vs. oral BREATHing Win Strategies in healthy individuals during cardiorespiratory Exercise testing (BreathWISE). PLOS One. https://doi.org/10.1371/journal.pone.0326661 Recinto, C., et al. (2025). Effect of Oral Versus Nasal Breathing on Muscular Performance, Muscle Oxygenation, and Post-Exercise Recovery. Sports. https://doi.org/10.3390/sports13100368 Raphael, A. D., & Dallam, G. M. (2024). Could Nasal Breathing During Exercise Inhibit the Development of Cardiac Fibrosis and Arrhythmia Associated with Endurance Training? International Journal of Physical Education, Fitness and Sports. https://www.ijpefs.org/index.php/ijpefs/article/view/608 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    16 min
  4. Episode 29 : The Indoor Training Dilemma What You REALLY Gain (and Lose) 🚴

    27 JAN

    Episode 29 : The Indoor Training Dilemma What You REALLY Gain (and Lose) 🚴

    Episode 29 : The Indoor Training Dilemma What You REALLY Gain (and Lose) 🚴 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: From its origins as a nineteenth-century instrument of penal labor to its role as a cornerstone of modern athletic preparation; indoor training presents a fundamental conflict where athletes struggle to match outdoor power outputs despite equivalent perceived effort. This "indoor training dilemma" is driven by thermoregulatory strain and biomechanical stasis—most notably the lack of convective cooling which leads to a rapid rise in core temperature and a physiological down-regulation of power by 10-30%. Biomechanically; stationary trainers eliminate natural lateral sway and alter muscle activation; specifically reducing gluteus maximus involvement and shifting the burden to the quadriceps. To bridge this gap; you must prioritize aggressive cooling to maintain the thermal gradient and adapt training zones to account for the "thermal tax" of the stationary environment. The victory of Mathew Hayman at the 2016 Paris-Roubaix—prepared almost entirely in a garage with specialized intervals—remains the ultimate vindication of using indoor stasis as a high-performance tool. Keywords: indoor training, thermoregulation, power output, biomechanics, heat stress, cycling physiology, treadmill running, virtual cycling 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Mieras, M. E., Heesch, M. W., & Slivka, D. R. (2014). Physiological and Psychological Responses to Laboratory vs. Outdoor Cycling. Journal of Strength and Conditioning Research, 28(8), 2324-2329. https://pubmed.ncbi.nlm.nih.gov/244767761 Chou, C., & Li, Y. (2024). Comparison of FTP Tests in Outdoor and Laboratory Settings. Science and Cycling Conference Proceedings. https://science-cycling.org/wp-content/uploads/2024/06/Chou-Li-Revision.pdf Sinclair, J., Richards, J., Taylor, P. J., Edmundson, C. J., Brooks, D., & Hobbs, S. J. (2013). 3-D kinematic comparison of treadmill and overground running. Sports Biomechanics, 12(1), 10-20. https://doi.org/10.1080/14763141.2012.724701 Weston, K. G., & Drust, B. (2024). Training, environmental and nutritional practices in indoor cycling. Frontiers in Sports and Active Living, 6, 1433368. https://www.frontiersin.org/articles/10.3389/fspor.2024.1433368/full Sola, I. (2024). Physiological and Biomechanical Responses to Indoor Cycling with and without the Ability to Sway. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC12143274/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    17 min
  5. Episode 28 : [CODE #3] The Caffeine Code The PERFECT Dose and Timing for Your Next PR ☕

    23 JAN

    Episode 28 : [CODE #3] The Caffeine Code The PERFECT Dose and Timing for Your Next PR ☕

    Episode 28 : [CODE #3] The Caffeine Code The PERFECT Dose and Timing for Your Next PR ☕ 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: You might be one cup of coffee away from a personal record or a physiological failure; the difference lies in your genetic code rather than just your willpower. Modern science has shifted focus from the muscles to the mind, identifying caffeine as a competitive antagonist of adenosine receptors that lowers your Rating of Perceived Exertion (RPE) and facilitates calcium ion mobilization for more forceful muscle contractions. To optimize your performance, you should target a dose of 3–6 mg/kg of body mass approximately 60 minutes before exercise, though newer delivery systems like chewing gum can compress this window to 15–20 minutes through buccal absorption. While aerobic endurance athletes typically see 2–4% improvements, those with the CYP1A2 AA genotype (fast metabolizers) can see gains up to 6.8%, whereas CC genotypes (slow metabolizers) may experience ergolytic effects that actually slow them down. Current research is now expanding to address the historical male bias in data by investigating how hormonal shifts during the menstrual cycle affect caffeine’s efficacy in women. The 1904 St. Louis Olympic marathon stands as a bizarre reminder of the unregulated dawn of chemical enhancement, where Thomas Hicks won using a cocktail of strychnine and brandy. Keywords: caffeine, ergogenic aid, cyp1a2, rpe, adenosine, endurance, sports nutrition, metabolic rate, performance 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Costill, D. L., Dalsky, G. P., & Fink, W. J. (1978). Effects of caffeine ingestion on metabolism and exercise performance. Medicine and Science in Sports, 10(3), 155-158. https://doi.org/10.1249/00005768-197801030-00007 Graham, T. E., & Spriet, L. L. (1995). Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. Journal of Applied Physiology, 78(3), 867-874. https://doi.org/10.1152/jappl.1995.78.3.867 Grgic, J., et al. (2018). Effects of caffeine intake on muscle strength and power: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 15(1). https://doi.org/10.1186/s12970-018-0216-0 Guest, N. S., et al. (2018). Caffeine, CYP1A2 Genotype, and Endurance Performance in Athletes. Medicine and Science in Sports and Exercise, 50(8), 1570-1578. https://doi.org/10.1249/MSS.0000000000001596 Guest, N. S., et al. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-020-00383-4 Southward, K., et al. (2018). The effect of caffeine ingestion on endurance performance: A systematic review and meta-analysis. Sports Medicine, 48(8), 1913-1931. https://doi.org/10.1007/s40279-018-0935-1 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    15 min
  6. Episode 27 : Inside Your Veins: Are Glucose Monitors (CGM) the Ultimate Endurance Cheat Code? 🩸

    20 JAN

    Episode 27 : Inside Your Veins: Are Glucose Monitors (CGM) the Ultimate Endurance Cheat Code? 🩸

    Episode 27 : Inside Your Veins: Are Glucose Monitors (CGM) the Ultimate Endurance Cheat Code? 🩸 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: The transition of Continuous Glucose Monitoring (CGM) from a clinical diabetes tool to an endurance "fuel gauge" promises to demystify metabolic flux in real-time; however, the science reveals a complex gap between interstitial fluid readings and actual blood glucose. You must navigate the "compartmental lag time" of 5 to 15 minutes and the "interstitial inversion" during high-intensity efforts where sensor data may flatline while blood glucose actually spikes due to catecholamine-driven glycogenolysis. Training optimization relies on identifying your unique "glucotype" rather than following a universal Glycemic Index; elite athletes use these sensors to find their individualized fueling threshold—often targeting 90–120g of carbohydrates per hour—while monitoring for signs of mitochondrial impairment and overtraining. Beware of "orthorexia" and false readings caused by heat, Vitamin C, or "compression lows" during sleep; the data on your watch is often a "post-mortem" of your state 10 minutes ago rather than a live stream. The disqualification of Kristen Faulkner at the 2023 Strade Bianche highlights the growing tension between data-driven performance and the "human element" of racing. Keywords: cgm, metabolic flux, glycemic variability, glucotypes, interstitial fluid, fueling strategy, endurance performance, glycogenolysis, overtraining, biohacking 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Flockhart, M., et al. (2021). Excessive exercise training causes mitochondrial functional impairment and decreases glucose tolerance in healthy volunteers. Cell Metabolism. https://doi.org/10.1016/j.cmet.2021.02.005 Thomas, F., et al. (2016). Glycemic Profiles of Sub-Elite Athletes with Normal Glucose Tolerance. Journal of Diabetes Science and Technology. https://doi.org/10.1177/1932296816648344 Zeevi, D., et al. (2015). Personalized Nutrition by Prediction of Glycemic Responses. Cell. https://doi.org/10.1016/j.cell.2015.11.001 Oliver, N. S., et al. (2024). Accuracy of continuous glucose monitoring during exercise. Journal of Applied Physiology. Rodriguez, J. A., et al. (2024). Continuous glucose monitoring for people without diabetes. Diabetes Technology & Therapeutics. https://doi.org/10.1089/dia.2024.0152 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    15 min
  7. Episode 26 : Swimming: The Science of Speed & Hydrodynamics 🏊

    16 JAN

    Episode 26 : Swimming: The Science of Speed & Hydrodynamics 🏊

    Episode 26 : Swimming: The Science of Speed & Hydrodynamics 🏊 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: Humans are biomechanically ill-suited for the water, achieving a meager 5–8% mechanical efficiency compared to the 80% of aquatic mammals. Speed is a complex optimization problem where drag forces dominate lift (Newton over Bernoulli); research confirms that at sprint speeds, propulsion is 84% drag-based, requiring you to use your arm as a paddle—not a wing—and maintain a specific finger spread of 10–12 degrees to create a viscous shield. Abandon "garbage yardage" in favor of Ultra-Short Race-Pace Training (USRPT), such as sets of 20 x 25m at strict race target time with short rest intervals (15–20s) to replenish the ATP-PC system without reaching lactate failure; supplement this with dryland resistance training to improve stroke rate. Address the "big three" technical flaws—dropped elbows, crossover entry, and lifting the head—to minimize active drag, a principle critical whether you are sprinting or managing the physiological after-drop like ice swimmer Lewis Pugh. Keywords: swimming, hydrodynamics, usrpt, biomechanics, drag, physiology, lactate, technique, propulsion, training 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Jin, Y., et al. (2024). The methodology of resistance training is crucial for improving short-medium distance front crawl performance in competitive swimmers. Frontiers in Physiology. https://doi.org/10.3389/fphys.2024.1406518 Marinho, D. A., et al. (2010). Swimming Propulsion Forces Are Enhanced by a Small Finger Spread. Journal of Applied Biomechanics. Rushall, B. S., et al. (1994). Forces in swimming: Current status. Swimming Science Journal. Schleihauf, R. E. (1979). Swimming propulsion: A hydrodynamic analysis. American Swimming Coaches Association World Clinic. Toussaint, H. M. (1990). Differences in propelling efficiency between competitive and triathlon swimmers. Medicine and Science in Sports and Exercise. Williamson, D., et al. (2020). Comparison of Ultra-Short Race Pace and High-Intensity Interval Training in Age Group Competitive Swimmers. Frontiers in Physiology. Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    15 min
  8. Episode 25 [CODE #2] Cycling Transformed: The Science of Speed 🚴

    13 JAN

    Episode 25 [CODE #2] Cycling Transformed: The Science of Speed 🚴

    Episode 25 [CODE #2] Cycling Transformed: The Science of Speed 🚴 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: Professional cycling has shifted from the "steak and wine" survivalism of the Merckx era to the metabolic precision of the Pogačar generation, driven by a transition from mythology to metrics. This episode decodes the "Three Pillars" of WorldTour performance—Structure, Strength, and Nutrition—that now dictate elite training. We explore the physiological mechanism of Polarized training (80/20), which prioritizes low-intensity volume (Zone 1) to maximize mitochondrial biogenesis via the CaMK pathway while avoiding the autonomic burnout of the "moderate" Zone 2 black hole; however, we also examine why time-crunched amateurs might benefit more from a Pyramidal or Sweet Spot approach to build aerobic density. The discussion moves to the Rønnestad protocol for heavy strength training, proving that low-repetition (4–10 RM), high-velocity lifts enhance neural recruitment and cycling economy without detrimental hypertrophy. We then break down the nutritional revolution of 120g/hr carbohydrate intake, utilizing SGLT1 and GLUT5 transporter saturation to minimize muscle damage and preserve glycogen for the critical fourth dimension of performance: Durability. From Mat Hayman’s Zwift-only Paris-Roubaix victory to heat training as a "poor man's altitude," learn how to steal the pros' secrets to build an engine that refuses to fade. Keywords: polarized training, mitochondrial biogenesis, heavy strength training, cycling economy, 120g/hr carbs, durability, rønnestad protocol, heat training, zone 2, sglt1 transporter. 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Seiler, S., & Tønnessen, E. (2009). Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training. Sportscience. Stöggl, T., & Sperlich, B. (2014). The training intensity distribution among well-trained and elite endurance athletes. Frontiers in Physiology. https://doi.org/10.3389/fphys.2014.00033 Rønnestad, B. R., et al. (2015). Strength training improves performance and pedaling characteristics in elite cyclists. Scandinavian Journal of Medicine & Science in Sports. https://doi.org/10.1111/sms.12189 Viribay, A., et al. (2020). Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners. Nutrients, 12(5), 1367. https://doi.org/10.3390/nu12051367 Maunder, E., & Van Erp, T. (2021). Durability as an independent parameter of endurance performance in cycling. Sports Medicine. Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(1), 25–33. https://doi.org/10.1007/s40279-014-0148-z Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    17 min
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🎙️ Lactate, the podcast that deciphers science to improve your performance. Endurance, nutrition, training, recovery – each episode gives you science-based insights to understand, improve, and perform. Voices generated by artificial intelligence from the scientific report produced by the Lactate team. 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work:⁠ https://ko-fi.com/lactate⁠⁠⁠⁠

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  • Creator
    LACTATE
  • Years Active
    2K
  • Episodes
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    © LACTATE
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