$\lambda_t$ is binary with $\lambda_H$ and $\lambda_L$, with instantaneous transition probailities of $\mu_H$ and $\mu_L$.
What is $\mathbb{E}_t[\lambda_T]$, assuming $\lambda_t=\lambda_H$ or $\lambda_t=\lambda_L$?
$\lambda_t$ is binary with $\lambda_H$ and $\lambda_L$, with instantaneous transition probailities of $\mu_H$ and $\mu_L$.
What is $\mathbb{E}_t[\lambda_T]$, assuming $\lambda_t=\lambda_H$ or $\lambda_t=\lambda_L$?
This is a continuous-time Markov chain with rate matrix $$Q=\begin{pmatrix} -\mu_H & \mu_H\\ \mu_L & -\mu_L \end{pmatrix}.$$ The transition matrix associated with going from time $t$ to time $T$ is then (using WolframAlpha) $$P(t,T) = \exp((T-t)Q)=\frac{1}{\mu_H+\mu_L}\begin{pmatrix} \mu_He^{-(T-t)(\mu_H+\mu_L)} + \mu_L & \mu_H(1-e^{-(T-t)(\mu_H+\mu_L)})\\ \mu_L(1-e^{-(T-t)(\mu_H+\mu_L)}) & \mu_H + \mu_Le^{-(T-t)(\mu_H+\mu_L)} \end{pmatrix}.$$ The top row of this matrix gives the distribution of $\lambda_T$ given $\lambda_t=\lambda_H$. The bottom row of this matrix gives the distribution of $\lambda_T$ given $\lambda_t=\lambda_L$. You can see that it's the identity matrix when $t=T$, and as $T\to \infty$ it converges to the stationary distribution given by nbbo2 in the comments of your question.