The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
one of those messages is the upregulation of gluc glucose transport capacity so so vigorous intensity exercise high intensity interval training when when that lactate production accumulates it stimulates the expression and activity of glucose Transporters known on the muscle known as glute 4 and this is on the muscle cell membrane and so that lactate acts as a signaling molecule to increase the transport of glucose Transporters on on the muscle cells
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so that exercise is probably the single most important thing we have at our disposal to increase insulin sensitivity and and then there are other things that are very important right so energy balance really matters sleep really matters
the way it does that partly well there's a lot of mechanisms out play but one of them again comes back to lactate being generated you know very acutely from exercising muscle which then causes glucose Transporters on the muscle surface to translocate to the muscle surface so these are glute four Transporters these then allow glucose circulating and circulation to then be taken up into muscle therefore improving your blood glucose levels and it also improves insulin sensitiv sensitivity as well
with improved insul in insulin sensitivity we do know that vigorous intensity exercise for one it does cause your muscles to contract. Right? So you can actually just in and of that of itself if your muscles are um you know contracting you can basically cause 50 to 100 times more um contractions than at rest. That's a lot right and that actually forces glucose to come into your muscle. So your muscle is a big sink for glucose. Um but your muscle also has to transport that glucose across it. And that's where lactate comes in because when you're working hard, you are produc your muscles are producing lactate and that lactate um essentially signals to your muscle to increase these glute 4 transporters. These are the transporters that are responsible for bringing glucose out of your circulation and pulling it into the muscle.
And um and so lactate is actually what is responsible for that for that you know signaling to increase the glute 4 number or transllocation to the cell surface muscle cell surface. Um and so what happens is that you're basically with the more intense or the more vigorous intensity the activity the more glucose you're going to bring in because you're having more of those transporters there and the transporters actually last around for a while. So there's a lasting effect. It's not like they just they're there when you're working out and then they go back. No, they stay active for quite a while, right? Bringing more glucose in.