Science & Chill

Visit the episode webpage My guest on this episode is Dr. Rick Olderman. Rick Olderman is a sports and orthopedic physical therapist with more than 25 years' experience that specializes in helping people with chronic pain experience a pain-free life. Rick has written the popular Fixing You® series of books -- found on Amazon.com -- to help people with chronic pain or injuries. More recently, Rick has created downloadable video home programs to help people solve pain from head to toe. These programs include his pioneering approach that has helped solve hundreds of cases of chronic pain at his clinic for the last 10 years. Rick has a new book, Solving the Pain Puzzle, coming out in 2023 and has posted a few chapters from that book on his website, www.rickolderman.com, where people can also pre-order his book and find his home programs as well as other free stuff. Rick is one of the top professionals in the U.S. when it comes to understanding recurring injuries and chronic musculoskeletal pain. He wants to enhance quality of life by helping people fix their pain once and for all. In this episode, Rick and I talk about a variety of pain-related topics including the causes of acute and chronic pain, why current treatments for pain aren't effective, and tools and exercises that you can use in your everyday life and in work to minimize pain. We also talk about Rick's current approach to addressing patients' pain — which involves a philosophy that he's developed over the past several years using information from a variety of sources in the field of physical therapy. I found Rick's approach to be novel, intuitive but also based in anatomy, physiology, and the science of pain.   Links Dr. Olderman's Website: https://rickolderman.com/ Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer  Watch the podcast on YouTube (available 10/10/22): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q  Subscribe to my Substack: https://bradyholmer.substack.com/about Check out the all-new Examine.com: https://examine.com/refer/brady214767 Veri continuous blood glucose monitoring: https://www.veristable.com/shop?refc=BRADY20&_from=brady11  PodScholars: https://podscholars.com/

My guest on episode 55 of the podcast is Dr. Joseph Watso. View the episode webpage and show notes. Joe is an Assistant Professor in the Department of Nutrition & Integrative Physiology at Florida State University. Joe directs the Cardiovascular & Applied Physiology (CAP) Laboratory which has the mission to advance knowledge on cardiovascular disease prevention and treatment strategies. His research interests include the role of lifestyle habits, such as diet and exercise, for optimizing health, with a focus on the cardiovascular system. In this interview, Joe and I chat about a wide range of topics related to exercise and cardiovascular physiology, including some basics on blood pressure regulation, the effects of sodium intake on blood pressure, salt sensitive hypertension, the effects of salt and sugar on vascular function, and how exercise can protect against the effects of salt and sugar intake on vascular function. Links Lab website: https://caplaboratory.com  Joe's Twitter: https://twitter.com/Joseph_Watso  NEJM paper on “breaking 3”: https://drive.google.com/file/d/1O7x6EDyAQMbxKCzAKpY4X28rQj4FOzcS/view?usp=sharing  Support the podcast on Patreon: https://www.patreon.com/bradyholmer     Other support options: https://www.bradyholmer.com/donate    Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill  Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg  Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer   Watch the podcast on YouTube (available 10/17/22): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q   Subscribe to my Substack: https://bradyholmer.substack.com/about  Check out the all-new Examine.com: https://examine.com/refer/brady214767  Veri continuous blood glucose monitoring: https://www.veristable.com/shop?refc=BRADY20&_from=brady11  PodScholars: https://podscholars.com/

My guest on episode 54 is Professor Glenn McConell. Glenn is an Emeritus Professor in Exercise Metabolism at Victoria University in Melbourne Australia. In this episode, we talk about how the body metabolizes fat and carbohydrate during exercise, and how this changes with exercise intensity and duration, glycogen stores in the body, how long they last, and how carbohydrate ingestion during exercise can buffer muscle glycogen and improve performance, the effects of acute and chronic exercise on insulin sensitivity and the mechanisms that increase insulin sensitivity in the muscle. Links Professor McConell's research profile: https://www.vu.edu.au/research/glenn-mcconell Follow Glenn on Twitter @Inside_exercise:https://twitter.com/inside_exercise and @GlennMcConell1:https://twitter.com/GlennMcConell1 Check out the Inside Exercise podcast on the following platforms: Spotify: https://open.spotify.com/show/3pSYnNSXDkNLH8rImzotgP?si=Whw_ThaERF6iIKwxutDoNA YouTube: https://youtube.com/channel/UChQpsAQVEsizOxnWWGPKeag Apple Podcasts: https://podcastsconnect.apple.com/my-podcasts/show/inside-exercise/03a07373-888a-472b-bf7e-a0ff155209b2 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9hbmNob3IuZm0vcy84ZTdiY2ZkMC9wb2RjYXN0L3Jzcw Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218   Podcast links and Sponsors Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer  Watch the podcast on YouTube (available 10/10/22): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q  Subscribe to my Substack: https://bradyholmer.substack.com/about Check out the all-new Examine.com: https://examine.com/refer/brady214767 Veri continuous blood glucose monitoring: https://www.veristable.com/shop?refc=BRADY20&_from=brady11  PodScholars: https://podscholars.com/

My guest on episode 53 of the podcast is Dr. John Hogenesch. John is a professor of pediatrics and chair of the divisions of human genetics, immunobiology, and pulmonary medicine at Cincinnati Children's Hospital Medical Center, where his work focuses on the genetics of circadian timing in humans and other mammals. John and his colleagues are credited with the discovery of the master regular of the circadian clock known as Bmal1, and later its paralog Bmal2, as well as several other components of the circadian clock. In this episode, we discuss some of the fundamental aspects of circadian biology and circadian rhythms in humans — why they evolved, and their major importance to health and implication and disease. We then talk about several applications of circadian biology to human health including the idea of circadian medicine (also known as chronomedicine), circadian variations in athletic performance and how this may influence athletes traveling for competition or training for peak performance, circadian nutrition and how eating at various times of the day can impact health, and how disruptions in circadian rhythms due to shift work, time zone changes, daylight savings time, and misalignment of one's chronotype with society can impact cognitive function, health, and one's risk for disease. John also provides some tips for what to do if changing time zones and looking to adapt to your new time zone OR if you'd like your circadian clocks to stay on your home time zone. This episode is packed with information about the importance of the proper timing of lifestyle factors on health. John seemed to have some strong opinions on a lot of popular topics, and I was truly honored to have gotten to learn from one of the utmost experts in this area.   Links Episode webpage: https://www.bradyholmer.com/pod/53  Hogenesch Lab (CCHMC) website: https://www.cincinnatichildrens.org/research/divisions/h/genetics/labs/hogenesch  Follow John on Twitter @jbhclock: https://twitter.com/jbhclock Read the NY Times article mentioning John and his work: https://www.nytimes.com/2022/07/06/magazine/circadian-medicine.html  Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer  Watch the podcast on YouTube (available 9/19/22): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q  Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about Check out the all-new Examine.com: https://examine.com/refer/brady214767 Check out PodScholars: https://podscholars.com/  Take $50 off your purchase of an Oura ring: https://ouraring.com/taf/46af0bc0f9

Hello everyone and welcome to the Science & Chill podcast, I'm your host Brady Holmer. Last week, I released part one of my two-part interview that I gave on the Run Smarter podcast a few months ago. The Run Smarter podcast is hosted by runner and physiotherapist Brodie Sharpe. He invited me on his podcast to answer some questions related to endurance exercise and cardiovascular health, a topic that I think all of my audience will find helpful and hopefully useful. There has been a lot of discussion lately on whether there is a point where exercising too much might be bad for our cardiovascular health, and also an interest in what amount of exercise is best for healthspan and longevity. We discuss some data related to both of these topics in the interview. Brodie was kind enough to allow me to release both parts of our interview on my own podcast, and that's what you're listening to today. This is part two of our interview, and if you happened to miss part one, I encourage you to go back and have a listen, as it will complement today's episode! In the interview, Brodie and I talk about exercise and heart health including:   At what point can running become detrimental to cardiovascular health?   What training is best for cardiac collatereralization?   Is it okay to race 20-30 beats per minute above your training heart rate?   Is there a certain threshold where cardio health is counterproductive for performance and also longevity?   …and more.   Links Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Watch the podcast on YouTube: https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q  Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about $50 off your purchase of an Oura ring: https://ouraring.com/taf/46af0bc0f9  10% Discount for On brand running shoes when you buy through Suda's Fit Foot: https://www.sudasfitfoot.com/shop

My guest on episode 52 of the podcast is Nick Norwitz, PhD. Nick earned his PhD from Oxford University and is currently a medical student at Harvard University. He's also a self-proclaimed metabolic health enthusiast. Nick joined me to chat about continuous glucose monitoring (CGM) and, in particular, a new study that he just published on the use of CGM in medical students as part of a pilot project in "metabolic immersion" education. This paper has been getting a lot of attention among nutrition enthusiasts, scholars, and medical professionals on social media, so we thought this would be a great opportunity to discuss some of the ongoing conversation.   Links Follow Nick on Twitter: https://twitter.com/nicknorwitz Read Nick's recent paper: Metabolic Health Immersion for Medical Education: A Pilot Program with Continuous Glucose Monitors in Medical and Dental Students: https://journals.sagepub.com/eprint/CXUGZCTWJCVZ2ANDVGA6/full  Watch Nick's YouTube video on the paper: https://t.co/5qeYjg0C9B  Link to paper on personalized nutrition using CGM: https://www.cell.com/fulltext/S0092-8674(15)01481-6 Link to paper on artificial sweeteners and the gut microbiome: https://pubmed.ncbi.nlm.nih.gov/32130881/ Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer  Watch the podcast on YouTube (available 8/29/22): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q  Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about $50 off your purchase of an Oura ring: https://ouraring.com/taf/46af0bc0f9  10% Discount for On brand running shoes when you buy through Suda's Fit Foot: https://www.sudasfitfoot.com/shop

Hello everyone and welcome to the Science & Chill podcast, I'm your host Brady Holmer. This week and next week's episode of the podcast will be a bit different. Rather than an original interview, I'm going to release a two-part interview that I gave on the Run Smarter podcast a few months ago. The Run Smarter podcast is hosted by runner and physiotherapist Brodie Sharpe. He invited me on his podcast to answer some questions related to endurance exercise and cardiovascular health, a topic that I think all of my audience will find helpful and hopefully useful. There has been a lot of discussion lately on whether there is a point where exercising too much might be bad for our cardiovascular health, and also an interest in what amount of exercise is best for healthspan and longevity. We discuss some data related to both of these topics in the interview. Brodie was kind enough to allow me to release both parts of our interview on my own podcast, and that's what you're listening to today. Part II of our interview will release next Monday, so be sure to subscribe on whatever platform you're listening on so you don't miss out on the second half of our conversation. In the interview, Brodie and I talk about exercise and heart health including:   At what point can running become detrimental to cardiovascular health?   What training is best for cardiac collatereralization?   Is it okay to race 20-30 beats per minute above your training heart rate?   Is there a certain threshold where cardio health is counterproductive for performance and also longevity?   …and more.   Enjoy!   Links Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Watch the podcast on YouTube: https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q  Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about $50 off your purchase of an Oura ring: https://ouraring.com/taf/46af0bc0f9  10% Discount for On brand running shoes when you buy through Suda's Fit Foot: https://www.sudasfitfoot.com/shop

My guest on episode 50 of the podcast is Dave Feldman. Dave Feldman is a Senior Software Engineer and Citizen Scientist. After seeing his cholesterol skyrocket on keto, he began obsessively researching lipidology and through a series of experiments has demonstrated novel data which is now building toward the larger Lipid Energy Model. This concept is now being explored with collaborating researchers and may potentially help explain much of the phenomenon around high cholesterol on a low carb, ketogenic diet. If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes. You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information. Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy! Without further ado, please enjoy my conversation with Dave Feldman. Links Follow Dave on Twitter @realDaveFeldman: https://twitter.com/realDaveFeldman  Dave's main hub for all things cholesterol: https://cholesterolcode.com/  https://CitizenScienceFoundation.org  https://OwnYourLabs.com  Link to all papers and video abstracts: https://cholesterolcode.com/papers/ Link to “The Straight Dope on Cholesterol Article” by Dr. Peter Attia: https://peterattiamd.com/the-straight-dope-on-cholesterol-part-i/  Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer  Watch the podcast on YouTube (available 8/8/2022): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q  Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about 10% Discount for On brand running shoes when you buy through Suda's Fit Foot: https://www.sudasfitfoot.com/shop

Episode webpage: https://www.bradyholmer.com/pod/49 My guest on episode 49 of the podcast is Dr. Drew Schwartz.  Dr. Schwartz is a chiropractor at The Cleveland Clinic, an avid gamer, and is dedicated to educating gamers and deskers alike about how to work or game more ergonomically to improve performance, enhance comfort, and reduce injury and discomfort. In this episode, we talk about the importance of proper ergonomics and why it's so important to be conscious of our posture and movements throughout the day. We talk about how individuals who work at a desk or from home can optimize their daily work by improving their ergonomics through exercises, postural changes, and even through the use of working accessories, chairs, and desks.  We then talk about gaming and, even if you are not someone who plays video games, I think you will find our conversation interesting. Dr. Schwartz talks about some of the work that he does with ESports athletes — otherwise known as professional video game players — to help them optimize their performance through ergonomics, sleep, nutrition, and exercise. This is really a topic that not many people are talking about, so I was very interested in learning more about the world of ESports on a deeper level. If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes. You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information. Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!   Links Follow Dr. Drew Schwartz on Twitter: @Dr_Drew_FTW: https://twitter.com/Dr_Drew_FTW  Dr. Drew Schwartz on LinkedIn:https://www.linkedin.com/in/drew-schwartz-b7139651/  Dr. Drew Schwartz's website: https://www.forthewellnessblog.com/  Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/posts/science-chill-49-69524998?utm_medium=clipboard_copy&utm_source=copy_to_clipboard&utm_campaign=postshare_creator  Watch the podcast on YouTube (available 8/1/2022): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q  Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about 10% Discount for On brand running shoes when you buy through Suda's Fit Foot: https://www.sudasfitfoot.com/shop

My guest on episode 48 of the podcast is Dr. Howard Luks. Dr. Luks is a board-certified orthopedic surgeon, chief of sports medicine and arthroscopy, and assistant professor of orthopedic surgery at New York Medical College. Dr. Luks's focus is on injuries that involve the shoulder, knee, ankle, and elbow. You can find him on Twitter at the handle @hjluks. In addition to his expertise in sports medicine, Dr. Luks is an avid communicator in the space of healthspan and longevity. As a runner and cyclist himself, he is keenly interested in using aerobic exercise — in particular zone 2 training — to enhance metabolic function to improve healthspan. Dr. Luks also has a deep knowledge of metabolism, nutrition, and strength training — knowledge he has culminated in his new book titled: “Longevity…simplified.”  In this new book — which we discuss in detail on this episode of the podcast — Dr. Luks discusses practical, simple, and evidence-based strategies that can have major effects on healthspan and potentially lifespan. Dr. Luks and I are both critics of a lot of the current hype that is present in the longevity space, and he offers a fresh and much-needed perspective on useful lifestyle interventions that we can all implement starting today. I have provided links to Dr. Luks's book in the show notes for those of you who are interested in purchasing it. There is both a hard copy and an Ebook version available. I highly recommend getting some version of the book and I have really enjoyed reading it since receiving my copy. Alright, just a few more words before we begin today's episode. If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes. You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information. Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!   Links Dr. Howard Luks on Twitter: https://twitter.com/hjluks  Get Dr. Howard Luks's new book: “Longevity…simplified”: https://www.howardluksmd.com/book  Howard Luks's website: https://www.howardluksmd.com/  Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Watch this podcast video on Patreon (subscriber-only until July 25th, 2022): https://www.patreon.com/posts/science-chill-48-69224769?utm_medium=clipboard_copy&utm_source=copy_to_clipboard&utm_campaign=postshare  Watch the podcast on YouTube: https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q  Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about 10% Discount for On brand running shoes when you buy through Suda's Fit Foot: https://www.sudasfitfoot.com/shop

My guest on episode 47 of the podcast is George Georgallides. George is the founder and CEO of Basis Health. Basis is a company with a drive to transform how we use our wearable data by turning it into a daily action plan. If you have an iPhone, Apple Watch, Fitbit, Oura Ring, or other fitness tracker, Basis is going to really be something you need to check out. A lot of the time, and this is something I've experienced myself, we have so much data on our hands but little idea of what to do with it. So what if I know my sleep or recovery score if I can't turn around and put that data to use. Basis is changing that.  Basis uses AI coaching to provide you with a daily action plan that fits with and synchronizes with your daily schedule. By compiling data from all of your wearables, Basis can give you recommendations on when your peak energy levels should occur, when your peak hunger occurs, and when and what types of workout you should do on any given day. I have been demoing an early version of Basis for a few months now and it has been incredibly fascinating to see how my data are used within the app to personalize my recommendations.  In this episode, I speak with George about the “basis” (no pun intended) behind that Basis app, some of the cool features, and how this technology will change personal health as well as, potentially, medicine and the personalized health and coaching space. If you are interested in signing up for Basis and trying it out for free, you can head to the Basis website which I've provided a link to in the show notes. A few more words before we begin today's episode. If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes. You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information. Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!   Links Visit the episode webpage: https://www.bradyholmer.com/pod/47  Basis website: https://www.basishealth.io/  Basis Twitter: https://twitter.com/basis_health  George Twitter: https://twitter.com/giorgallidis  Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about 10% Discount for On brand running shoes when you buy through Suda's Fit Foot: https://www.sudasfitfoot.com/shop

View the show notes on the episode webpage: https://www.bradyholmer.com/pod/46 My guest on episode 46 of the podcast is Dr. Annet Kirabo. Dr. Kirabo is an Assistant Professor of Medicine in the Division of Clinical Pharmacology in the Department of Medicine at Vanderbilt University Medical Center. She obtained her PhD from the Department of Physiology and Functional Genomics at the University of Florida College of Medicine. If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes. You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information. Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!   Links Episode webpage: https://www.bradyholmer.com/pod/46 Watch the video of this episode (Patreon exclusive until 6/20/22): https://www.patreon.com/posts/67694663  Follow Dr. Kirabo on Twitter @annetkiraboc1 List of Dr. Kirabo's scientific publications on PubMed: https://pubmed.ncbi.nlm.nih.gov/?term=%28Kirabo+Annet%5Bauthor%5D%29+AND+Vanderbilt+University%5BAffiliation%5D&sort=date  Read Dr. Kirabo et al.'s paper: “Recent advances in modulation of cardiovascular diseases by the gut microbiota”: https://drive.google.com/file/d/1vIZtuVF1n8C4NbsGGm-Rdk8gFtw47Cdl/view?usp=sharing Support the podcast on Patreon: https://www.patreon.com/bradyholmer Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about 10% Discount for On brand running shoes when you buy through Suda's Fit Foot: https://www.sudasfitfoot.com/shop

My guest on episode 45 of the Science & Chill podcast is Ingri Pauline. Ingri is a weightlifting coach, National Strength and Conditioning Association-certified strength and conditioning specialist, and certified nutrition coach. Ingri is unique in that she only works with women, specializing in fitness and nutrition during different transition periods during women's lives including fertility, pregnancy, postpartum, perimenopause, and postmenopause. Ingri uses a concept called cycle syncing to optimize the work productivity and athletic performance of her clients, which involves strategically using hormonal fluctuations during phases of a woman's menstrual cycle to enhance work output. The topic of cycle syncing dominates most of this episode and there is really some fascinating information to be gained here — not just for women, but also for their partners. Trust me, I was taking dutiful mental notes during this entire episode. If you're not a woman, you're probably thinking that this episode may not apply to you, but trust me, there is a ton of great information to be gained from Ingri that men, women, or any other partner to a woman can use to support her. Ingri is also just incredibly knowledgeable about strength, conditioning, and nutrition, and we chat plenty about these topics during our interview. If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes. You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information. Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!   Links Twitter: @IngriPauline  Instagram: @ingripauline Website: IngriPaulineAthletics.com   Podcast links Episode webpage: https://www.bradyholmer.com/pod/45 Watch this episode on YouTube: https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about 10% Discount for On brand running shoes when you buy through Suda's Fit Foot: https://www.sudasfitfoot.com/shop

My guest today is Dr. Heather Vincent. Dr. Vincent is the Director of Research and Director of the UF Health Sports Performance Center (SPC) in the Department of Physical Medicine and Rehabilitation (PMR) in Gainesville Florida. She is an active researcher of the health benefits of exercise, using physical activity to prevent injury and fight diseases like obesity and osteoarthritis. She is active at the national level with organizations including the American College of Sports Medicine and the Osteoarthritis Research Society International. Since 2008, the SPC has been serving people from all over the USA and internationally. They are quite literally one of the premier sports performance and rehab centers in the entire country, and this is something I can attest to on a personal level. This episode of the podcast was recorded on the back end of my visit to the SPC to undergo a comprehensive running gait and form analysis as well as a long discussion with Dr. Vincent on how I can improve my running form for better health and performance. Unfortunately, I have been a frequent visitor to see Dr. Heather Vincent's husband — who leads the running medicine clinic at the University of Florida — to deal with multiple running-related injuries. I have also done another previous gait assessment with Dr. Vincent and her team back in 2018 when coming back from injury. The precision and attention they gave me were unprecedented, and the amount I learned from Dr. Vincent during both of my visits to the SPC is incredible. Getting to speak with her about my results and then delve into a good deal of running-related topics was an extra special treat. In the first 45 minutes of this episode, Dr. Vincent and I review the results of my running gait analysis. For this reason, I highly encourage you to check out the video of this episode on YouTube or find the corresponding video and images in the show notes to this episode, as it will make following along with what we are saying much easier. But no worries, if you're unable to watch, there is still a lot of great information to be gleaned from listening to our chat about my running form. In the second half of the podcast, we talk about healthy running habits, how runners can optimize their form for injury reduction and faster and healthier running, and how to select the best running shoes for you. Dr. Vincent also answers some of the questions posed on Twitter by my audience on several running-related topics. If you are a runner or just interested in improving your own biomechanics and strength, you are going to love this episode. If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes. You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information. If you are looking for an awesome new pair of running shoes, my good friend (and incredible runner) Betsy Suda (Suda's Fit Foot) is offering a 10% discount for On running shoes. Check out her business by going to www.sudasfitfoot.com/shop and enter the code CHILL10 to take advantage of this offer! Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!   Links Watch the video of this episode on Patreon Google drive link to PDF of scientific papers published by the UF Sports Performance Center UF SPC Follow Dr. Vincent on Twitter Podcast links Support the podcast on YouTube Other support options Listen on Apple Podcasts Listen on Spotify Subscribe to my weekly newsletter Physiology Friday 10% Discount for On brand running shoes when you buy through Suda's Fit Foot Check out the episode webpage for images referenced during our running analysis discussion and much, much more!

My guest on this episode is Dr. Brad Stanfield. Dr. Stanfield is a medical doctor trained in New Zealand who has a particular interest in optimizing healthspan and lifespan through the use of nutritional and lifestyle interventions. Dr. Stanfield is also quite the expert in supplements with the potential to enhance healthspan and lifespan and, as you will hear in our conversation, approaches supplementation in an incredibly evidence-based way that I really admire.  In this episode, we talk about what healthy aging and lifespan are, the best ways to promote healthspan and delay aging, the supplements that Dr. Stanfield recommends or is excited about, the supplements that he has stopped taking and the various reasons why — a very interesting part of our conversation, as well as some of the recent controversies in longevity research which Dr. Stanfield has played a role in bringing to the public eye (along with my previous guest Dr. Charles Brenner). I first became aware of Dr. Stanfield after stumbling upon his awesome YouTube channel where he does comprehensive breakdowns of aging research and supplements. I really encourage you to give him a follow on YouTube and other social media, because he's producing great content. If you enjoy this podcast and would like to support it, there are several ways to do so. The first way is by becoming a supporter of Patreon. With Patreon, you can support the podcast with a monthly donation at any level you'd like. You can start showing your support right now by going to patreon.com/bradyholmer or checking the shownotes for a link to my Patreon page. You can also make a one-time donation to help support the podcast through PayPal or Venmo. These support options can be found on my website by going to bradyholmer.com/donate. There's also a link in the shownotes to the support page.  Finally, checking out the podcast sponsors is also a fantastic way to show your support. There are two partners for today's podcast, both of which are products I use frequently and absolutely love. The first is LMNT electrolyte drink mix. LMNT is a sugar-free, carbohydrate-free and tasty drink mix containing scientifically-based amounts of sodium, potassium, and magnesium. The single serve packets are great to add to water for any time around a workout or just to have throughout the day. I'm routinely using about 3 of these each day. LMNT comes in a variety of flavors including citrus salt, raspberry, and watermelon. You can try a free 8 pack sampler of LMNT by going to drinklmnt.com/scienceandchill or checking the shownotes for a link to this special offer. I've also partnered with health via modern nutrition (HVMN) to bring a special offer for my audience on their brand-new ketone IQ ketone drink. Ketones are sometimes called the “fourth fuel” and can be used by our muscles, heart, and brain for energy. With exogenous ketone drinks like ketone IQ, you can rapidly elevate your blood ketones and put your body into a state of ketosis. Studies have found — and I have experienced — that taking ketones can help with mental performance and clarity, athletic performance, and maintain energy levels throughout the day.  If you have not yet tried ketones, I really encourage you to give ketone IQ a try. You can get 10% off your order of ketone IQ by going to their website using the link in the shownotes and entering the code BRADY10 at checkout. Again, use the link in the shownotes to learn more about ketone IQ and when you order, enter BRADY10 at checkout for 10% off your order. Last but not least, if you enjoy my podcast, then you may also enjoy some of the writing that I publish on a weekly basis, which includes my weekly newsletter that I send out every Friday called Physiology Friday. If you'd like to check out my writing and subscribe to receive my weekly posts, please visit bradyholmer.substack.com. You can also find a link in the shownotes.   Links Dr. Stanfield's website: https://drstanfield.com/ Follow Dr. Stanfield on Twitter: https://twitter.com/BradStanfieldMD Check out Dr. Stanfield's YouTube Channel: https://www.youtube.com/c/DrBradStanfield Anti Aging diets paper referenced in our talk: https://www.science.org/doi/10.1126/science.abe7365  Support the podcast on Patreon: https://www.patreon.com/bradyholmer  Other support options: https://www.bradyholmer.com/donate  Watch the video of this podcast on YouTube: https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg  Claim your FREE LMNT sample pack: https://DrinkLMNT.com/scienceandchill  10% off of H.V.M.N. Ketone IQ for the Science & Chill audience (use code BRADY10 at checkout): https://hvmn.com/products/ketone?rfsn=6449481.3c177c Subscribe to my Substack & weekly email newsletter: https://bradyholmer.substack.com/about

In this podcast clip from episode 42, Dr. Charles Brenner explains metabolism.   Listen to the full episode HERE.

In this podcast clip from episode 42, Dr. Charles Brenner explains biological aging and ponders whether or not we can significantly extend human lifespan.   Listen to the full episode HERE.

In this podcast clip from episode 42, Dr. Charles Brenner discusses his criticisms of the aging field and some of the main problems with a recent book about why humans age and they don't have to.   Listen to the full episode HERE.

My guest on episode 42 of the podcast is Dr. Charles Brenner Dr. Brenner is the Alfred E Mann Family Foundation Chair in Diabetes and Cancer Metabolism at City of Hope National Medical Center.  In 2004, Brenner discovered nicotinamide riboside (NR) to be a vital precursor of nicotinamide adenine dinucleotide (NAD+), which is made available by nicotinamide riboside kinases (Nrks) that are conserved between yeast and humans. In 2007, Dr. Brenner's lab discovered a second pathway by which NR is converted to NAD+ and showed that NR can extend the lifespan of yeast cells by virtue of elevating NAD+ levels and increasing the activity of the NAD+-dependent Sir2 enzyme. In the past decade, Dr. Brenner has made multiple seminal contributions to NAD+ metabolism, which include engineering a yeast strain to convert inexpensive NAD+ precursor vitamins into NR, solving the crystal structure of human Nrk1, developing the methods for quantitative NAD+ metabolomics, and demonstrating the activity of oral NR in animal models of fatty liver disease; obesity; type 2 diabetes; diabetic and chemotherapeutic neuropathy; heart failure; and central brain injury. Dr. Brenner also led the first clinical trial of NR, which established safe oral availability in humans. He is currently focusing on the maternal and neonatal effects of oral NR and translating animal discoveries into evidence-based safe, human clinical practice for human conditions of metabolic stress. Dr. Brenner is clearly a well-credentialed scientist, but my main impetus for inviting him to come on the podcast is his recent public criticisms of the longevity field. In particular, Dr. Brenner has several recent posts in which he has directly called out prominent longevity scientist Dr. David Sinclair for what Dr. Brenner describes as spreading misinformation regarding what we know about aging and whether or not we can slow or reverse aging. We spend the last 20 minutes or so of the podcast discussing his critiques and where he believes scientists in the longevity field may be overstepping. Other topics that we get into include some basics on human metabolism, nicotinamide adenine mononucleotide (also known as NAD) and the importance of the NAD system in physiology, what types of things perturb the NAD system and how this may contribute to diseases and aging, and ways we might be able to boost the NAD system through diet and supplementation. I will say that at times, we got pretty technical in this podcast, and Dr. Brenner gets into some of the more complex biochemistry surrounding metabolism and the NAD system. But I really encourage you to listen to everything we chat about, because Dr. Brenner is such an eloquent speaker about these topics and I think that even if some concepts are higher level, you'll learn a lot about biology and physiology through what he has to say — I surely did.  If you enjoy this podcast and would like to support it, there are several ways to do so. The first way is by becoming a supporter of Patreon. With Patreon, you can support the podcast with a monthly donation at any level you'd like. You can start showing your support right now by going to patreon.com/bradyholmer or checking the show notes for a link to my Patreon page. You can also make a one-time donation to help support the podcast through PayPal or Venmo. These support options can be found on my website by going to bradyholmer.com/donate. There's also a link in the show notes to the support page. Finally, checking out the podcast sponsors is also a fantastic way to show your support. There are two partners for today's podcast, both of which are products I use frequently and absolutely love. The first is LMNT electrolyte drink mix. LMNT is a sugar-free, carbohydrate-free and tasty drink mix containing scientifically-based amounts of sodium, potassium, and magnesium. The single serve packets are great to add to water for any time around a workout or just to have throughout the day. I'm routinely using about 3 of these each day. LMNT comes in a variety of flavors including citrus salt, raspberry, and watermelon. You can try a free 8 pack sampler of LMNT by going to drinklmnt.com/scienceandchill or checking the show notes for a link to this special offer. I've also partnered with health via modern nutrition (HVMN) to bring a special offer for my audience on their brand-new ketone IQ ketone drink. Ketones are sometimes called the “fourth fuel” and can be used by our muscles, heart, and brain for energy. With exogenous ketone drinks like ketone IQ, you can rapidly elevate your blood ketones and put your body into a state of ketosis. Studies have found — and I have experienced — that taking ketones can help with mental performance and clarity, athletic performance, and maintain energy levels throughout the day.  If you have not yet tried ketones, I really encourage you to give ketone IQ a try. You can get 10% off your order of ketone IQ by going to their website using the link in the show notes and entering the code BRADY10 at checkout. Again, use the link in the show notes to learn more about ketone IQ and when you order, enter BRADY10 at checkout for 10% off your order. Last but not least, if you enjoy my podcast, then you may also enjoy some of the writing that I publish on a weekly basis, which includes my weekly newsletter that I send out every Friday called Physiology Friday. If you'd like to check out my writing and subscribe to receive my weekly posts, please visit bradyholmer.substack.com. You can also find a link in the show notes.   Links Episode webpage: https://www.bradyholmer.com/pod/42  Watch on YouTube: https://www.youtube.com/watch?v=8h6O5jxu6Yk  Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189  Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg  Brenner lab site: https://www.brennerlab.net/ Dr. Brenner's bio (Chromadex): https://www.chromadex.com/bios/charles-brenner/  Follow Dr. Brenner on Twitter: https://twitter.com/CharlesMBrenner  Support the podcast on Patreon: https://www.patreon.com/bradyholmer Other support options: https://www.bradyholmer.com/donate  Claim your FREE LMNT sample pack: https://DrinkLMNT.com/scienceandchill  10% off of H.V.M.N. Ketone IQ for the Science & Chill audience (use code BRADY10 at checkout): https://hvmn.com/products/ketone?rfsn=6449481.3c177c Subscribe to my Substack: https://bradyholmer.substack.com/about4:

In this Science & Chill podcast clip from episode 41 (Dr. Kieran Clarke and Brian McMahon from deltaG Ketones), Dr. Clarke explains ketosis and describes how the body uses endogenous and exogenous ketones as an energy source.   Listen to the full interview HERE.

In this clip from episode 41 of the Science & Chill podcast (Dr. Kieran Clarke and Brian McMahon from deltaG Ketones), Dr. Clarke discusses the recent literature on exogenous ketones and exercise performance, as well as potential applications for exogenous ketones for recovery and preventing overtraining.   Listen to the full episode HERE.

In this episode of the Science & Chill podcast, I interview Dr. Kieran Clarke and Brian McMahon of T delta S, a company who sells deltaG ketones, an exogenous ketone ester. Dr. Kieran Clarke is a legend in the ketone world. Born in Adelaide, South Australia, Kieran Clarke studied for her undergraduate BSc (Hons) in Biological Sciences at Flinders University. She obtained her PhD in Biochemistry at the University of Queensland before taking a post-doctoral fellowship at Harvard University Medical School Nuclear Magnetic Resonance Laboratory between 1985 and 1989. She has over 25 years research experience in magnetic resonance (MR) imaging and spectroscopy to non-invasively measure human cardiac, brain and skeletal muscle function and energy metabolism. We are also joined in this episode by Brian McMahon. Brian is the Chief of Staff at T delta S, and it was awesome to have him on the interview to give his perspective on the market for exogenous ketone ester, what makes T delta S special among the many available ketone products, and how he got into this area of health and performance. Even if you aren't fully up to speed on the biochemistry of ketones, I think you will enjoy this episode. Dr. Clarke and Brian do a fantastic job of describing the science of ketosis and their product, and even though I had some prior knowledge in this area, I came away from this interview with much more knowledge and interest in ketone esters than I previously had. Before I go, I would like to mention that there are several ways that you can support this podcast if you have the means to do so. The first and best way it to become a supporter on Patreon, where you can pledge a monthly donation of your choosing. Thanks so much to all the current supporters who make this podcast possible. You can also support this podcast by making a one-time donation through PayPal. You can find a link in the show notes to show your support in this way. Finally, you can support my work by purchasing product sponsors of the show. Right now, we are supported by LMNT electrolyte drink mix, a tasty and effective electrolyte supplement that I use multiple times per day to fuel and recover from workouts. I promise that you'll love this product and encourage you to try some for yourself. You can go to drinkLMNT.com/scienceandchill to claim a free sample pack if you haven't done so already, but you can also use the link to replenish your stock of salt. Without further ado, please enjoy my conversation with Dr. Kieran Clarke and Brian McMahon. Links deltaG Ketones Follow deltaG Ketones on Twitter (@deltaGKetones) and Instagram (@deltag.ketones) Link to peer-reviewed literature on delta G Support Science & Chill on Patreon Make a one-time donation to the podcast on PayPal Subscribe to my weekly email newsletter Check out our sponsor: LMNT electrolyte drink mix!   Check out the complete episode shownotes, including the transcript, on the episode web page!

My guest today is Mark Huston. Mark is a doctoral candidate at Loughborough University. Mark earned his Bachelors of Sport and Exercise Science at Liverpool John Moores University, where he also obtained his Master's of science in sports nutrition. I invited Mark to come on the podcast to talk about his current research into the effects of low energy availability on health and performance in humans. Specifically, we discuss low energy availability as it relates to bone health and the risk of bone stress injury in athletes. Mark has recently published a fantastic review article on the subject in the journal Sports Medicine, where he discusses the effects of low energy availability in weight-bearing endurance athletes as well as potential countermeasures to increase bone strength and bone health in these athletes. Our discussion starts with some basic background into bone health and stress injuries, and then we dive in to defining low energy availability and how this condition affects bone health and other aspects of health in athletes. We then transition to talking about high-impact exercise as a novel countermeasure to increase bone health in athletes, and then end talking a bit about the role of nutrition and, specifically, protein and micronutrients, in bone health. I really enjoyed this conversation with Mark and to be honest, my invite was a bit selfish in nature. I am all too familiar with bone stress injuries, actually having suffered multiple lower limb stress fractures, and even one hip fracture, over the course of the past few years. Whether this is due to low energy availability, a high amount of weight bearing exercise in the form of running, or a combination of both, I'm not quite sure, but a recent DEXA scan did reveal to me that my bone health was far from optimal and needed some intervention. This has been something on my mind for quite a while as I try to prevent further injury and set myself up for injury-free activity in the future. So I also wanted to pick Mark's mind on some of my personal struggles with bone health and get some advice on tools that I might be able to implement to enhance my own bone health.   Links - Follow Mark on Twitter @MarkJHutson - Check out Mark's research on Research Gate - Read Mark's review article: Effects of Low Energy Availability on Bone Health in Endurance Athletes and High-Impact Exercise as A Potential Countermeasure: A Narrative Review - Listen on Apple Podcasts - Listen on Spotify - Support the podcast on Patreon - Other support options - Subscribe to the Physiology Friday newsletter - Check out LMNT electrolytes

My guests today are Michael Brandt and Latt Mansor. Michael is the CEO at Health Via Modern Nutrition, a startup company selling nootropics and ketone supplements with the mission of redefining the limits of human performance, metabolism, and longevity. Latt is the research lead at HVMN and is responsible for coordinating clinical trials on their products as well as conducting internal research on up and coming products for the company.   Links - HVMN Ketone 2.0 - Follow Michael on Twitter @bdm_runner - Follow Latt on Twitter @lattmansor - Support the podcast on Patreon - Other support options - Subscribe to the Physiology Friday newsletter - Check out LMNT electrolytes - Visit the episode webpage

In this Science & Chill podcast clip (from episode 38), Dr. Thomas Clanton explains the difference between free radicals and reactive oxygen species, and talks about the importance of these biological molecules. Listen to the full episode HERE.

My guest today is Dr. Thomas Clanton. Dr. Clanton is a professor in applied physiology and kinesiology at the University of Florida, where he conducts research on immune cells in skeletal and cardiac muscle biology, the origins of heat stroke, and the effects of heat stroke on physiology and epigenetic regulation. Dr. Clanton is also a member of my PhD advisory committee and has been highly influential on the way I think about and do science throughout my graduate school career. We begin our conversation with a deep and lengthy dive into Dr. Clanton's scientific career — why he got into science, his early career work in respiratory and lung physiology, and what led him to become a cell biologist who now primarily focuses on animal models. We cover some basics of respiratory physiology and also talk about inspiratory muscle training devices — one for which Dr. Clanton actually has held a patent on for the last 40 or so years. We then talk about free radical biology, reactive oxygen species in normal function and health and disease, and the key role of free radicals as signaling molecules throughout the body. I was so glad to sit down with Dr. Clanton for our brief chat, and know that you will thoroughly enjoy this tour through what is a pretty jam-packed scientific career.    Links: UF Muscle Stress Physiology Lab: Become a Patreon Supporter Donate to the podcast Subscribe to my weekly newsletter Claim your FREE LMNT sample pack

In this installment of Physiology Friday, I discuss a study investigating the effects of a 14-day ketone supplementation period on cerebral blood flow, cognitive performance, and BDNF in a group of individuals with obesity.   Links  Study: Short-term ketone monoester supplementation improves cerebral blood flow and cognition in obesity: A randomized cross-over trial - Support this channel and my podcast - LMNT electrolyte FREE sample pack - Subscribe to the Physiology Friday newsletter

In this podcast clip, members of the Rogulja Lab from Harvard University explain what sleep is from a neurobiological perspective, whether sleep is essential, and if there are examples of living organisms that do not sleep.    Listen to the full episode HERE.

In this episode of Science & Chill, I speak with Chris Cornell. I have been coaching Chris for the past 15 weeks as he embarks on his goal of breaking 25 minutes in the 5k at age 57, a feat he will attempt on Labor Day (September 6, 2021). Chris is very active on social media, where he posts about his diet, fitness, and has been documenting his 5k training for the past few months.  In this conversation, we recap his training program, talk about some pre-race strategies, and answer some questions from Twitter about how Chris has approached his current running goals as well as his other goals in life.    Links - Follow Chris on Twitter @BiggestComeback - Check out Chris's training on Strava - Support Science & Chill on Patreon - Listen/subscribe on Apple Podcasts - Listen/subscribe on Spotify

In this Science & Chill podcast clip, Dr. Tamara Hew-Butler talks about whether drinking to thirst is an adequate way to stay hydrated and explains the origins of the recommendation to drink 8 glasses of water per day.    Listen to the full episode here: Episode 35: Hydration Facts and Myths and Exercise-associated Hyponatremia with Dr. Tamara Hew-Butler

In this podcast clip from episode 36 (Ryan Dreyer), Ryan talks about his opinions on ice baths for health and performance, caffeine, and alcohol.    Listen to the full episode here.

In this episode of the podcast, I interview Ryan Dreyer. Ryan and I have become acquaintances recently through Twitter, similar to how all great relationships begin (only partly kidding here), and I have absolutely loved following his training, posts on nutrition and fitness, and the other content he shares. Ryan has an intense passion for health, nutrition, and endurance sports, something that we both have in common. I wanted to interview Ryan to just talk shop about the basics of nutrition and training and his philosophy on how to live a well-balanced life, but also some of his personal practices surrounding exercise and diet. Ryan also just completed a half-ironman triathlon. We spend a good deal of the beginning of this podcast recapping his race and talking about triathlon training. Some other topics we cover include Ryan's training routine, what he typically eats and how he thinks about his diet, and a few random topics that we are always talking about with people on social media including ice baths, caffeine and alcohol, fasting, and supplements that he uses. Ryan also just released an awesome E-book called “Running 101.” We talk about his book at the end of the podcast. I highly encourage you to check out the book if you are interested in perfecting your running or even if, or perhaps especially if, you are just beginning to take running seriously. You can find a link to Ryan's book in the show notes below. Coincidentally, Ryan and I mention several different products in this podcast despite none of them being sponsors — including Primal Kitchen products, Stamets 7 mushroom blend, Redmond Real Salt, and Grim Hood's black seed oil. However, we ARE in part supported by LMNT electrolytes, and awesome brand that makes a really quality product for athletes, anyone doing a low-carb diet or fasting, or simply those who would like to get some extra sodium, magnesium, and potassium during the day. You can check out LMNT electrolytes and even try a FREE sampler pack by using my special listener link at drinkLMNT.com/scienceandchill. If you find that you're able and would like to help support this podcast and the other work that I do, please consider becoming a monthly supporter. You can do so by making a monthly pledge through Patreon. I have support tiers starting at as low as $3 per month and, while seemingly a trivial amount, that goes a long way in keeping this podcast up and running. To those who support currently, thanks so much and to all future supporters, thanks in advance.   Links - Follow Ryan on Twitter @ryanvdreyer - Follow Ryan on Instagram @dreyersheets21 - Check out and purchase Ryan's new running E-book "Running 101" - Listen to this episode on Apple Podcasts - Listen to this episode on Spotify - Become a supporter on Patreon - Check out our sponsor LMNT electrolytes  

In this episode of Science & Chill, I interview Dr. Tamara Hew-Butler. Dr. Hew-Butler is a podiatric physician and associate professor of Exercise and Sports Science at Wayne State University. She earned her PhD at the University of Cape Town, South Africa, where she studied and trained under the legendary sports scientist and physician Dr. Timothy Noakes. Dr. Hew-Butler is a Fellow of the American College of Sports Medicine (FACSM) and specializes in both sports medicine and exercise physiology. Her expertise is in exercise-associated hyponatremia, a topic we cover in detail, and the hormonal regulation of water and sodium balance. She is also an avid runner. I reached out to Dr. Hew-Butler after reading a cover story on her that appeared in the Physiologist Magazine, which is a monthly publication from the American Physiological Society. You can find a link to that story in the show notes. After reading this story, I immediately contacted Dr. Hew-Butler to invite her on the podcast, because I knew she'd make for a fascinating guest. Given my recent interests in talking about and often debating about, hydration and water drinking on social media, this seemed like a perfect opportunity to interview someone with expertise on all things hydration who has both field and laboratory experience on the topic. In fact, her interest in the topic first began when she was part of the race staff at major road races and observed cases of athletes experiencing sometimes near-fatal cases of “overhydration.”   Links - "A Runner's Quest" (The Physiologist July 2021 cover story) - Follow Dr. Hew-Butler on Twitter (@Hyponaqueen) - Support the podcast on Patreon - Listen and subscribe on Apple Podcasts - Listen and subscribe on Spotify - Claim your FREE LMNT sample pack

In this teaser clip for episode 35, Dr. Tamara Hew-Butler talks about the three definitions of dehydration.

In episode 34 of Science & Chill, I interview Jerry Teixeira. Jerry is a strength coach and health and fitness influencer who is the creator of “body weight strength” — a program designed to help individuals build muscle and strength with little to no equipment. Jerry offers personalized coaching and training programs to clients, and also hosts a YouTube channel where he provides free demonstration videos of dozens of body weight exercises.   Not only is Jerry a strength coach, but he has an intense interest in all things related to health, longevity, nutrition, biohacking, and performance. I frequently interact with Jerry on Twitter about these and other topics, so it only seemed right that we finally sit down to discuss our shared interests. Unfortunately, we didn't get to talk specifics about Jerry's fitness programming and training, since our conversation veered off into topics related mostly to longevity and performance optimization. As we approached 2.5 hours in this podcast, I have already invited Jerry back for a round 2 to touch upon topics that I had planned to speak on but which we did not have the time to cover.    Links - Website: BodyWeightStrength.fit - Follow Jerry on Twitter: @jerryteixeira - Follow Jerry on Instagram: @jtbodyweightstrength - Jerry's YouTube page - Jerry's Patreon   Podcast links - Listen on Apple Podcasts - Listen on Spotify - Become a Patreon - Check out our sponsor LMNT electrolytes!!

This week's episode of the Physiology Friday podcast explores inspiratory muscle training for cardiovascular health, antioxidant supplementation for adults with PTSD, and the effects of nitrates on endurance performance.   - Subscribe to the Physiology Friday email newsletter! - Listen on Apple Podcasts - Listen on Spotify - Become a Patreon supporter - Donate to the podcast - Try LMNT electrolytes

This episode of Physiology Friday is available to everyone. For unlocked access to ALL Physiology Friday podcasts, consider becoming a podcast supporter on Patreon!   In this week's installment of Physiology Friday, I review a recent study which looked at whether breaking up sitting time with short bouts of 4-second sprints could improve the metabolic response to a high-fat, high-carbohydrate meal the next day.    Relevant links Study: Hourly 4-s Sprints Prevent Impairment of Postprandial Fat Metabolism from Inactivity. Support the podcast on Patreon Subscribe on Itunes

This episode of Physiology Friday is available to non-supporters as well as Patrons. To find ALL available Physiology Friday episodes, consider becoming a podcast supporter on Patreon.   In today's episode, I talk about a study looking at whether more or less (frequency) is better when it comes to high intensity interval training. Link to study:Influence of Interval Training Frequency on Time-Trial Performance in Elite Endurance Athletes

In this week's installment of Physiology Friday, I discuss results of a study investigating whether or not fasted exercise is better for improving outcomes of physical fitness and health than fed exercise in a group of postmenopausal women. 

In this episode of Physiology Friday, I talk about a new review article (authored by yours truly) that discusses the effects of sleep deprivation on endothelial function.    - Get your FREE LMNT sample pack - Read our systematic review - Support Science & Chill on Patreon or Donate to the podcast - Get your Science & Chill sticker

Today's episode of Physiology Friday summarizes a new study investigating the effects of 16:8 time-restricted eating on performance and metabolic health parameters in middle- and long-distance runners.   - Link to study: Effects of 8 wk of 16:8 Time-restricted Eating in Male Middle- and Long-Distance Runners - Sign up for the Physiology Friday newsletter  - Become a podcast supporter on Patreon - Get your FREE LMNT sample pack - Donate to the podcast

Today's episode of Physiology Friday discusses a new review paper on the potential use of exogenous ketone supplements as a post-exercise recovery modality.   - Link to study: Ketones for Post-exercise Recovery: Potential Applications and Mechanisms - Sign up for the Physiology Friday newsletter  - Become a podcast supporter on Patreon - Check out my blog - What are Exogenous Ketones (H.V.M.N. blog) - Get your FREE LMNT sample pack - Donate to the podcast

In this episode of Physiology Friday, I review a study that looks at the association between lifestyle factors and the odds of living to be 90 years old.   - Link to study - Sign up for the Physiology Friday newsletter  - Become a podcast supporter on Patreon - Check out my blog - Get your FREE LMNT sample pack - Donate to the podcast

In this episode of Physiology Friday, I review a recent study looking at the effects of exogenous ketone supplementation on blood glucose and vascular function in individuals with obesity.   - Link to study - Sign up for the Physiology Friday newsletter  - Become a podcast supporter on Patreon - Check out my blog - Get your FREE LMNT sample pack - Donate to the podcast

In this episode of Physiology Friday, I review a recent case study looking at the physiological effects of hiking the Pacific Crest Trail.   - Science & Chill Ep. 29 with Dr. Stephen Anton - Link to study - Sign up for the Physiology Friday newsletter  - Become a podcast supporter on Patreon - Check out my blog - Try the NEW LMNT electrolyte Watermelon salt flavor - Donate to the podcast

In this week's installment of the Physiology Friday podcast, I review studies investigating the effects of exercise on medication use in metabolic syndrome, comparing plant-based vs. real meat, and questioning findings of studies indicating that COVID-19 exerts detrimental vascular effects.    - Subscribe to the Physiology Friday email newsletter! - Listen on Apple Podcasts - Listen on Spotify - Become a Patreon supporter - Donate to the podcast - Try LMNT electrolytes

In this episode of Physiology Friday, I review a study that investigates whether the effects of caffeine on fat oxidation during aerobic exercise differ based on the time of day.    - Link to study: Caffeine increases maximal fat oxidation during a graded exercise test: is there a diurnal variation? - Subscribe to the Physiology Friday email newsletter! - Listen on Apple Podcasts - Listen on Spotify - Become a Patreon supporter - Donate to the podcast - Try LMNT electrolytes

In this episode of the Physiology Friday podcast, I review a recent study which shows evidence that people who suffer from obesity, regardless of their metabolic biomarkers, are at a greater risk for several diseases including diabetes and cardiovascular disease compared to non-obese individuals.    - Link to study: Are people with metabolically healthy obesity really healthy? A prospective cohort study of 381,363 UK Biobank participants - Subscribe to the Physiology Friday email newsletter! - Listen on Apple Podcasts - Listen on Spotify - Become a Patreon supporter - Become a member of my website - Donate to the podcast - Try LMNT electrolytes

In this episode of Science & Chill, I interview Trevor Short, the CEO of San Francisco-based company Run Lab -- which helps runners of all types achieve their full athletic potential. Run Lab offers a comprehensive analysis that includes a foot assessment, physical therapy assessment, gait analysis, and VO2 max test, which serves to diagnose potential problem areas for runners and identify areas for improvement. Then, a personalized training program is provided to guide runners through the process of becoming faster, stronger, and more efficient. Trevor is a certified strength and conditioning specialist (CSCS) who is currently earning his PhD in exercise physiology at the University of Hawaii. Trevor played football at the division II collegiate level, which is where his initial interest in sports science was stimulated. Trevor has worked with NFL players and Olympic athletes, and seeks to apply sports science concepts to clinical populations. Run lab offers their entire analysis and training programs remotely, and you can find more information about working with Run Lab here.   Links - Run Lab website - Run Lab VO2 max test (YouTube)   Podcast Links - Listen on Apple Podcasts - Listen on Spotify - Support the podcast on Patreon - Donate to the podcast - Try LMNT electrolytes   * Send your review screenshot to scienceandchillpodcast@gmail.com for a free water bottle sticker!

In this podcast clip, ultrarunner Zach Bitter discusses what he eats during a typical day of training.   Listen to the full episode here.

In this episode of Science & Chill, I interview ultra-endurance runner Zach Bitter. Zach is the previous world record holder in the 12-hour run on the track and the 100-mile run on the track (which he actually ran in the same race). He also holds the world record for the fastest 100 miles run on the treadmill. In this episode we talk about these records and put them into perspective, so you all will get an idea of how fast he is running these insane distances.  Zach is also a fascinating guy because he is interested in the nuances of metabolic health and performance. He is famously known as the “low carb endurance runner” in nutrition and running circles. Through his appearance on the Joe Rogan podcast and affiliation with the carnivore doctor Shawn Baker, Zach has gained a reputation as someone who thrives on a low carbohydrate diet. This is the main thing I wanted to talk to Zach about — what he actually eats, how he structures nutrition and thinks about fueling, and some of the nuances surrounding low-carb diets when it comes to optimal human performance.   Links - ZachBitter.com - Human Performance Outliers Podcast - Treadmill WR YouTube Clip (Comedian Bert Kreischer makes an appearance) - Follow Zach on Twitter - Follow Zach on Instagram - Zach Bitter on YouTube   Podcast Links - Listen on Apple Podcasts - Listen on Spotify - Support the podcast on Patreon - Donate to the podcast - Try LMNT electrolytes