Podcasts about exercise metabolism

Dr Glenn McConell chats with legendary Australian former marathon world record holder and lifelong exerciser Derek Clayton and the three top researchers who have tested him over 50 years. Derek, who is now 82 years old, broke the marathon world record in 1967 running 2:09:36 when the previous record was 2:12:11(!). Then in 1969 he ran 2:08:33 a world record which wasn't broken until 1981. He then continued to train at a high level, especially cycling. He was VO2 max tested in 1969 by Professor David Costill, 1991 by Professor Costill, Professor Mark Hargreaves and myself then in 2022 by sports cardiologist Dr Andre La Gerche and Prof Hargreaves. Each of these research experts have previously individually been on the podcast and join us today. Derek has developed atrial fibrillation but has an amazing heart with substantial cardiac reserve. Very interesting and inspiring. Enjoy!0:00. Introduction2:40. Intro to Derek. His marathon WRs6:07. England/Northern Island7:50. Always driven, didn't want any regrets9:15. First signs of running talent at 19. Belfast12:50. Arrival in Melbourne, Australia15:32. Intro to the marathon18:10. Only wanted to win, no interest in pacing etc19:30. His parents/talent etc. No coach.23:35. Huge training mileage26:00. Worked full-time26:40. Accidental high CHO diet/only water during races27:44. Trained very hard, no taper 28:50. Running injuries: knee replacement30:48. Prof David Costill joins in32:10. How David hooked up with Derek36:58. His 1969 testing41:00. Prof Mark Hargreaves joins in42:20. His 1991 testing46:30. Similar VO2 max 1969 vs 199147:35. His slow vs fast twitch fibre content49:20. Competitive about hand grip!50:20. Not overly high VO2 max52:20. Very efficient55:30. Resilient, mental toughness, work ethic57:50. Very modest58:50. Serious bike racing1:01:05. His Olympic marathon races1:03:00. Issues at Olympics: altitude and heat1:05:10. Dr Andre La Gerche joins in1.09:03. His heart is enormous1:11:20. Endurance training: right vs left ventricle1:12:25. Has very large atria but reduced function1:16:20. Right ventricle and endurance ex1:18:30. His atrial fibrillation and ex1:25:52. Ablations to try to prevent his AF1:30:50. Alcohol, AF and ablations1:32:20. He's had 3 ablations but still has AF1:34:20. The heart can take time to recover from hard ex1:37:20. Right ventricle, exercise and drops in arterial oxygen1:40:55. He has enormous cardiac reverse1:46:35. Lifelong ex increases AF1:51:50. Ex extremely important despite increasing AF1:55:20. Prioritize/best treatment exercise1:59:12. OutroInside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000.  That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this solo science breakdown, we explore one of the most impactful studies on protein intake in women who resistance train. This 8-week randomized controlled trial looked at how eating either high or low protein influenced muscle gain, fat gain, and strength in women training for physique competition. Despite eating more calories, the high-protein group experienced a shocking amount of muscle gain and fat loss. The findings challenge conventional bulking and cutting wisdom and highlight the power of protein for female body recomposition.

Dr Glenn McConell chats with Dr Tommy Lundberg from the Karolinska Institute in Stockholm, Sweden. He is an expert on resistance training (RT) and has focussed on the effect of concurrent training on exercise adaptations. That is, does doing concurrent resistance and endurance training affect the responses to resistance and endurance training compared to doing either alone. His research has specifically focused on the effects of endurance training on resistance training adaptations although we also discussed the effect of resistance training on endurance training adaptations. It appears that in many people concurrent training has either no interfering effect or may even be beneficial. However there is some limited research that endurance training, although not affecting hypertrophy, may reduce strength and/or speed of contraction. He has also done a lot of work on biological males been involved in female sports (which will be converted in a future podcast). I found it a very interesting chat. Enjoy! X: @TLexercise. 0:00. Introduction 3:03. Tommy's background 5:25. Aland Islands 7:25. What is concurrent training? 9:40. Resistance training (RT) can benefit endurance performance 13:35. Does RT affect injuries? 15:05. The amount/volume of training and concurrent training 18:32. Little effect of endurance training on hypertrophy but might effect strength 21:30. Glenn's frustrations at the gym 24:15. Single-leg research studies vs whole body exercise 31:20. AMPK and metabolism etc 34:00. Potential mechanisms involved 35:40. Interference of endurance on strength hasn't been clearly shown 38:00. RT can improve endurance performance and economy 41:10. Specificity of RT adaptations 45:55. Running straight after the gym 48:55. How much RT is enough/sufficient/optimal 51.20. Benefits of circuit training 53:05. Endurance exercise interfering with strength/contraction speed 54:20. Relationship between muscle size and strength 59:05. Explosive RT best for endurance exercise 1:04:35. Order of the concurrent training 1:06:35. Arterial stiffness/health and concurrent training 1:10:25. Team sports and concurrent training 1:12.08. Different sports a concurrent training 1:13:05. Mechanisms: gene expression etc 1:16:22. Fatigue and concurrent training 1:17:40. If short on time what exercise would you recommend? 1:19:55. Sex differences? 1:20:45. Age effects? 1:21:20. Controversies in the field 1:24:25. Things that influencers can get wrong 1:25:45. Other areas that he is investigating 1:27:50. Anti inflammatories can reduce resistance training gains 1:30:08. Takeaway messages 1:31:14. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor: https://anchor.fm/insideexercise Google Podcasts: shorturl.at/bfhHI Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice

Over 7 years I have recoded many podcasts on the topic of nutrition (you can find links for these in the show notes if you want to take a deeper dive into the topic). One topic we have not covered in detail to this point is female athlete specific nutrition. For our male listeners, please don't turn off now. The information you are about to hear will be relevant to any female who works out regularly, and that could be your partner, mother, sister, daughter, training partner or an athlete you coach.   To help me understand this topic I have asked Dr Jules Strauss to help me. Jules is a reader in Exercise Metabolism and Nutrition at Liverpool John Moores University where she has published over 40 peer reviewed scientific papers. She is also a Registered Nutritionist and the co-founder of Total Endurance Nutrition which provides sports nutrition coaching and consultancy. In the conversation we talk about:   Nutrition fundamentals for female endurance athletes and whether these differ for male endurance athletes? How do these needs change through stages of a female's life?  Are there any nutrition approaches that females should avoid (e.g. fasted training, low carb/high fat) How to best deal with topics like weight management, especially relevant if you are a coach What are some of the barriers that women can face to effective nutrition?  Should women tailor their nutrition to their menstrual cycle?   To find out more about Jules please visit the following places: A bit more about Jules - Bio Website - Total Endurance Nutrition   Instagram - @jules_strauss_nutrition                   @total_endurance_nutrition (This is Jules' nutrition coaching business)   International society of sports nutrition position stand: nutritional concerns of the female athlete   This is one of Jules' papers if you want a deeper dive into the molecular mechanisms underpinning differences in metabolism across the menstrual cycle   Two books highly recommended by Jules: The Infinite Game by Simon Sinek. "I found this a fascinating read which explores long term thinking, growth mindset and resilience. Whilst not related to sports nutrition, I took some useful lessons from this book."   Invisible Women by Caroline Criado Perez. "An interesting book exploring data bias. As someone who has conducted exercise physiology and metabolism research (for the last 20 years) in women as well as men, I understand some of the challenges that comes with this, but this book really highlights the scale of the data gap and the importance of bridging it."   Here are the links to previous nutrition podcasts that I mentioned: Racing Performance:is being lighter truly an advantage? With Lexi Kelson How to successfully combine plant based nutrition with running - Claire Bartholic Fuel for the Finish Line - Vegan, Vegetarian & Gluten Free nutrition for athletes - Lexi Kelson Race day hydration and nutrition - lessons from 200 case studies Race Day nutrition & hydration for athletes - 3 Case Studies One MASSIVE TIP for race day hydration and nutrition - Andy Blow Is it OK to eat a cheese and pickle sandwich to fuel my Ironman? - Race day nutrition with Dina Griffin Some simple truths about nutrition with Adam Feit from Precision Nutrition   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

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In this episode of "Mastering Menopause," I discuss the myth that the body can only absorb 30 grams of protein per meal. Through research, I've found that active individuals can actually consume 40, 50, or even 70 grams of protein per meal, effectively debunking this outdated belief. Protein is essential not just for muscle repair but also for hormone production, immune function, and more. I emphasize the importance of protein intake, especially for women and those engaging in physical training. I highlight studies that demonstrate higher protein levels are safe and beneficial, provided one doesn't have pre-existing kidney issues. I also provide practical tips on achieving daily protein goals of 150-170 grams through a variety of food sources, aiding in fitness and health goals. Join my free challenge or community group for more insights.Free 5 Day Menopot Meltdown Challenge:https://www.menopotmeltdown.comHere are the citations for the four studies referenced in our discussion:Amato, D. (2024). Nutrition Myths and Clarifications. In An Athletic Trainers' Guide to Sports Nutrition. Taylor & Francis.Link to SourceHall, H. (2014). Food myths: What science knows (and does not know) about diet and nutrition. Skeptic (Altadena, CA).Link to SourceWu, G. (2016). Dietary protein intake and human health. Food & Function, 7(3), 1251-1265.Link to SourceBilsborough, S., & Mann, N. (2006). A review of issues of dietary protein intake in humans. International Journal of Sport Nutrition and Exercise Metabolism, 16(2), 129-152.Link to SourceThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCurious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Dr Glenn McConell chats with Associate Professor Lykke Sylow from The University of Copenhagen. She is a rising star in exercise metabolism and in particular the effect of exercise on cancer. This is the second podcast episode on exercise and cancer (See Professor Kathryn Schmitz episode #9).Remarkably she said that if you are a non-smoker your biggest risk of getting cancer is inactivity. Not clear if this is independent of obesity etc. Can associated with a reduction of insulin sensitivity and also cachexia (with the loss of muscle mass is very important). The cancer itself may cause insulin resistance. Exercise can reduce the likelihood of getting cancer, improve the prognosis during cancer treatment and reduce the likely of getting cancer again. There is even evidence that exercise can improve the effectiveness of chemotherapy and reduce the extent of metastasis. Really remarkable stuff. A lot more research is needed to clarify these things. X: @lykkesylow0:00. Introduction2:40. Lykke is a rising star3:59. Cancer and exercise overview6:09. Wasting of muscle mass with cancer7:00. Evidence that exercise reduces the risk of getting cancer11:40. Inactivity / obesity and cancer13:03. Glucose metabolism and cancer15:20. Cancer cachexia19:05. The cancer itself may cause insulin resistance22:55. Cancer cachexia/ loss of muscle mass29:30. When loss weight tend to lose muscle30:30. Mechanisms of cancer cachexia33:20. Pre cancer muscle mass/strength and survival35:50. With cancer insulin resistance may come before cachexia40:07. What do different cancers have different effects?41:48. Exercise can improve tolerance to cancer treatment/fatigue46:20. Does exercise reverse the insulin sensitivity with cancer46:30. Exercise increases muscle glucose use during and after exercise52:10. Exercise during chemotherapy treatment54:55. What kind/type of exercise are we talking about?1:01:20. Mechanisms/AMPK1:03:25. Exercise reduces fatigue in cancer1:04:13. Exercise may improve the effectiveness of chemotherapy1:06:25. Exercise may reduce metastasis of cancer1:08:30. Sex differences, cancer and exercise1:12:20. Age, cancer and exercise1:15:15. Availability of exercise in oncology departments1:18:50. Diet vs exercise in cancer treatment1:19:50. Strength vs endurance training with cancer1:21:22. Takeaway messages1:26:23. OutroInside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Paul D. Thompson who is Chief of Cardiology, Emeritus at Hartford Hospital, Hartford, CT and Professor of Medicine, Emeritus at the University of Connecticut. He has published over 500 peer reviewed journal articles, was a past President of the American College of sports medicine (ACSM) and was a impressively fast marathon runner. This is the third of a series of podcast episodes on sport cardiology (See Professor Benjamin Levine and Associate Professor Andre La Gerche's episodes). We covered a lot of ground. There is a greater prevalence of atrial fibrillation in athletes (is it due to larger hearts?). We discussed possible reasons why coronary artery calcium/calcification is higher in athletes. He recommends 8000 steps done vigorously per day. Exercise is very important for your health. What exercise to do depends on your goals and health status. See time stamps further much more. We discuss his free substack called 500 rules of cardiology.0:00. Introduction2:40. Previous IE podcast episodes on sports cardiology5:30. Worked with ex physiol legend David Costill8:00. Ex physiol legend Bengt Saltin9:00. More than 500 publications, importance of collaboration10:45. Can exercise have negative effects on the heart?13:00. More atrial fibrillation in athletes (due to larger hearts?)20:30. Genetics and exercise25:15. Was excellent marathoner27:30. Exercise and right ventricle “fatigue”32:00. Genetics, exercise and longevity34:10. Cut off points/prevalence of increased risk of atrial fibrillation36:26. Atrial fibrillation, blood thinners and strokes39:30. Daily aspirin and heart risk42:42. Why coronary artery calcium/calcification (CAC) higher in athletes?48:40. Sex differences51:03. Less heart beats per day in endurance athletes53:40. Athletes, higher CAC and cardiovascular events56:15. Exercise reduces cardiovascular events58:30. Almost never restricts exercise in patients1:00:20. Rationale to train hard1:02:30. Most bang for your buck if less fit to start with1:05:30. Cadence and turbulence in artery1:09:30. Better athletes have more heart issues1:11:40. Exercise intensity and coronary calcification1:13:55. Walking and the heart1:18:00. Fit handle operations/illnesses better1:20:17. Statins and muscle pain /cholesterol1:24:15. Medications vs lifestyle in diabetes1:26:32. Metformin and exercise adaptations1:27:15. Sudden death during exercise1:29:25. Coronary narrowing and heart attacks1:31:45. Best athletes have larger aortas1:35:20. Intermittent fasting /ketosis1:38:45. Exercise intensity and heart adaptations1:39:40. Pay attention to symptoms1:41:55. Broke his hip in a bike accident, cycles now1:43:25. Exercise training early in life /epigenetics1:47:05. Drugs and exercise performance1:49:20. Environmental factors: eg walking to school1:51:52. Cardiac sex differences re exercise1:54:05. Wise advice1:58:45. Be mindful of the media's take on exercise2:00:25. Takeaway messages2:02:12. His free substack 500 rules of cardiology2:02:59. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Bryan Heiderscheit from the University of Wisconsin in USA. He is an expert on running injuries. This is the third of a series of podcast episodes on running injuries (See Professor Irene Davis's and Associate Professor Rasmus Østergaard Nielsen's episodes). Bryan focuses on overstriding and how increasing the stride rate can reduce overstriding and therefore running injuries. The importance of making gradual changes in all aspects. Different kinds of running injuries when land on the forefoot vs the heel. He thinks the type of shoes (minimalist vs cushioned etc) doesn't make much difference to running injury rates etc. If bouncing up and down when running then may be overstriding which can result in injury. Some people bounce more but don't overstride, some people overstride but don't bounce and some do both. Bryan likes to try altering the stride rate/cadence to reduce over striding in an attempt to reduce bouncing and therefore, hopefully, running injuries. Bryan and the previous running. We also discussed causes of hamstring injuries during sprinting. A very interesting chat that brought together not only his research but also the previous two episodes on running injuries.0:00. Introduction3:16. Similarities/differences re the 3 interviews on running injuries8:36. How Bryan got into running injury research10:53. Running injuries when land on the forefoot vs heel17:02. Specificity: function vs capacity20:08. Do cushioned shoes increases injuries?26:04. Injury rates /injury risks28:45. Accumulation of strides, resilience, loads31:30. The centre of mass movement during running (bounce)34:20. Changing gait to alter centre of mass movement36:50. Overstriding re centre of mass40:20. Overstriding and eccentric load on the knee41:15. Cadence/step rate to alter overstriding/bounce45:38. Speed of runner and how land when running47:13. Loading rate and injuries49:08. Some overstride but don't bounce and vice versa50:42. Experience of runner and overstriding52:40. Elite runners and extent of overstriding55:26. Gait retraining and injury rates57:14. Step rate increase when land on forefoot1:00:01. Other causes of running injuries1:00:50. Need shoes to control pronation?1:03:26. Causes of hamstring injuries during sprinting1:06:43. Bone density reduction after bone injury1:08:25. When ready to return after ACL reconstruction?1:10:00. Takeaway messages1:11:49. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Associate Professor Rasmus Østergaard Nielsen from Aarhus University who is an expert on the affect of training load and shoes on running-related injuries. This is the second of a series of podcast episodes on running injuries (See Prof Irene Davis's episode). Rasmus went from an overweight gamer to an injured runner to a exercise researcher! His research focuses on injury prevention, especially the importance of training load. Need to make slow changes. Seems don't need motion control shoes for those with “excess pronation”. His main point is that one needs to give the body enough time to adapt or the likelihood of injury is increased. So don't suddenly change things. This includes speed, distance, shoes, terrain etc. How gradual is gradual though? There tend to be different injuries from running long vs running fast (and when returning to running one should consider the cause of the original injury). What do in leisure time affects the total load. Shoes and running injuries. Very interesting stuff.0:00. Introduction3:05. Rasmus focuses on injury prevention4:50. The importance of training load with injuries8:10. Went from overweight gamer to runner to exercise researcher15:12. “Excessive pronation” doesn't increase injuries20:20. If it ain't broke, don't fix it.21:38. Injury rates23:50. Don't suddenly change things25:00. Should increase 5-10% a week?26:35. Injury from one session vs more chronic effects30:20. Running speed, distance and load32:40. Stride length and stride rate36:00. Gradual changes are very important40:08. Different injuries when run long vs fast43:02. Don't do too much too soon (change shoes, different terrain etc)48:45. Generally the body can adapt if give it time50:40. Might be good to have different shoes if used to them53:50. How gradual is gradual though?59:20. What do in leisure time affects the total load1:02:27. Rearfoot vs forefoot strike and injuries1:07:08. Evolution and running shoes, fan of minimalist shoes?1:10:35. Training load needs to be considered in injury research1:16:43. Quantifying load per stride etc1:21:00. Recovery from injury (plantar fasciitis)1:24:02. Shoes and running injuries1:27:05. “Super shoes” and injury risk1:28:48. Recovery from achilles tendon recovery1:31:32. Running and knee osteoarthritis1:33:53. Strength training and running injuries1:39:00. Aging, stretching and running injuries1:42:37. Sex differences and running injuries1:44:23. Takeaway messages1:46:26. OutroInside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Irene Davis from the University of South Florida who is a top running injuries researcher and the current president of the American College of Sports Medicine. She makes the argument that we were born to run and have evolved to land on the ball of the foot during running and this reduces impact load compared with landing on the heel. Modern running shoes tend to increase the likelihood of landing on one's heel. She is a fan of minimalist shoes, which tend to result in landing on the forefoot not the heel. She also believes that neutral shoes are best rather than the commonly advised shoes that attempt to minimize pronation. In addition, she also believes that if one has stubborn injuries and have tried other rehabilitation retraining your running gait may be helpful. Not a huge fan of orthotics. I was actually blown away by the chat and very motivated by it. Really fun stuff. Twitter: @IreneSDavis 0:00. Introduction to podcast/Irene Davis 3:05. How Irene got into exercise research 6:43. Running injuries took off when started running shoes 13:30. Variability of loading results in less injuries 18:50. Rear foot landers have weak calves 19:54. Born to run 22:00. Calves vs tibialis anterior/shin splints 23:00. Running boom and padded running shoes 27:00. Landing on the ball of the foot reduces impact load 32:15. Cushioned shoes tended to cause heel landing 33:40. Tarahumara Mexican tribe use minimalist type shoes 35:30. Tibial shock when running on different surfaces 36:55. Running barefoot and with minimalist shoes 40:45. Training in cushioned shoes then racing in flats 42:40. The recent more efficient plated shoes 46:55. Flared shoes and greater pronation 49:40. Should change running gait? 53:50. Retraining running gait 1:02:18. Should change to minimalist shoes to land on ball of foot? 1:06:40. Should use orthotics? 1:10:10. Preparing to run with minimalist shoes 1:18:50. This is, however, controversial 1:28:32. Microtears in muscle/stress fractures 1:30:06. Warming up, stretching, ice useful? 1:35:10. Body weight and injuries 1:36:47. Can anyone run? 1:39:00. Q angle and leg length running injuries 1:42:00. Taping the patellar tendon 1:42:45. What % should increase running per week? 1:43:55. Listen to your body 1:45:00. Irene: her running and injuries etc 1:50:00. Not a fan of super shoes 1:52:17. Need to minimize pronation? 1:53:48. Retraining gait 1:56:07. Sex differences 1:57:00. Age 1:58:35. Her prestigious role as President of ACSM 2:02:02. Takeaway messages 2:03:10. Never too late to change to minimalist shoes 2:03:55. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor: https://anchor.fm/insideexercise Google Podcasts: shorturl.at/bfhHI Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice

Today's guest is Dr. Brent Ruby, Director of the Montana Center for Work Physiology and Exercise Metabolism. What that really means is he specializes in studying free-range humans – not in the lab like most researchers – but in the wild, where real life is happening. This has involved chasing fire crews up and down mountains and trailing ultra-athletes through Badwater, along the Race Across America, and in various Ironman events for 25+ years. Today we'll dig into the latest research and what it means, not only for extreme athletes, but for each of us as we traverse this thing called life.Looking for weekly tips, tricks and turbo boosts to enhance your life? Sign up for the CATALYST COMPASS here, a brief weekly compilation of ideas, evidence-based concepts and encouragement to improve your personal and professional life! Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/ Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/ YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel Contact us: Results@CatalystCoaching360.comTwitter: @Catalyst2ThriveWebsite: CatalystCoaching360.comIf you are a current or future health & wellness coach, please check out our Health & Wellness Coaching Community on Facebook: https://www.facebook.com/groups/278207545599218. This is a wonderful group if you are looking for encouragement, ideas, resources and more.

Dr Glenn McConell chats with Dr David Martin. David has a remarkable and varied background starting off as a research scientist at the Australian Institute Sport and then National Sports Science Coordinator at Cycling Australia. He then becameDirector, Performance Research and Development at the Philadelphia 76ers. He is currently Chief Scientist, Director of Performance at Apeiron Life, San Francisco where he works to improve the healthspan of high net worth individuals. He is also an Adjunct Professor at the Australian Catholic University. We talked about all of this with a focus on the importance of belief systems in sports performance, how placebo effects are real, the use of placebos/belief effects in sports etc. A really interesting chat. I learned a lot. Twitter: davidtmartin0:00. Introduction to podcast and David Martin3:20. Testing Lance Armstrong and Cadel Evans8:00. Thermoregulation, Heat susceptibility9:10. Derek Clayton10:35. Amy Gillett Foundation11:40. Physiological attributes vs belief for exercise performance18:05. Cycling selection camps based on combat selection23:00. Belief effect25:20. Placebo effect of altitude training33:25. Does EPO (Erythropoietin) have its own effects on perf etc?38:00. Placebo effects on pain and depression etc42:00. The “I went to Harvard” /credentials etc effect45:05. Lying to win and Belief vs evidence47:05. How handle if mismatch between belief and evidence53:20. Real physiological effects of placebos1:01:40. How much of perf effect of CHO ingestion is belief effect1:03:10. Believable vs well informed people in sports team1:05:40. Importance of belief in the coach1:09:40. Physiological needs of the specific sport1:13:40. David and the Philadelphia 76ers1:19:00. NBA and trust/protection/managing1:23:53. His ideas and finishing up at the Philadelphia 76ers1:26:20. Regretted not going fully into academia?1:28:22. Rather fight 1000 x 1lb chickens or 1 x 1000 lb chicken?1:30:24. Balancing S&C needs and the coaches needs1:32:55. Reducing injuries in team sports1:34:55. Importance of pre-season conditioning1:35:40. Balance of winning vs how much money can make1:38:40. Lower body strength in NBA vs track cyclists1:41:18. Improving healthspans of high net worth individuals1:53:10. A focus on healthspan rather than lifespan1:58:55. Evidence base re supplements2:03:45. Miss the adrenaline of working with athletes?2:05:12. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Mark Haykowsky from the University of Alberta, Canada and remarkable heart transplant recipients Dwight Kroening, Edmonton, Alberta, Canada and Elmar Sprink, Cologne, Germany. Dwight was very fit before a heart defect resulted in his heart transplantation (HT) way back in 1986. Elmar was an endurance athlete who suffered a series of cardiac arrests before his HT 12 years ago. They have undertaken Ironman triathlons and more. Both had VO2 maxes in the high 50s! (ml/kg/min). They embody the importance of exercise. Really motivating stuff, incredible. I loved this chat with these three remarkable people. Twitter: @mhaykows 0:00. Introduction 5:40. How Mark got into this area of research 8:40. History of heart transplantation (HT) 10:00. The age of the heart donors/recipients 11:15. The transplanted heart doesn't perform as well 15:45. Reinnervation of the heart 16:45. Heart rate during exercise after HT 18:55. Dwight before the HT 26:00. Matching donor/ recipient 30:00. Time from donor death until HT 32:20. Matching/rejection/immunosuppression 35:10. Elmar before HT 46:35. Elmar's resting lactate was 11mmol/l 52:20. Time from diagnosis to transplant 54:00. Vascular and skeletal muscle impacts 56:00. Dwight's heart donor 58:05. Dwight belief in exercise after HT 1:04:15. Importance of being fit before HT 1:05:25. Dwight's VO2 max 1:06:30. Very high O2 extractions 1:07:25. Dwight motivated Mark to exercise! 1:10:50. Elmar's exercise journey after HT 1:13:15. Delay in heart rate increases during exercise 1:15:10. Triathlon 1 yr, Ironman 2 yrs after HT 1:18:00. Cape Epic in South Africa 1:20:00. Elmar better than before heart issues! 1:23:20. They can hold the same HR for hours that most HT recipients can hold for 1 min 1:25:40. Most HT recipients don't ex train 1:27:30. Muscle issues after transplant 1:30:00. World transplant games 1:32:10. Doctor loved being wrong about exercise 1:33:10. HT recipients and HR delay 1:35:10. These guys push the importance of exercise! 1:38:30. Max HR with age after HT 1:39:50. Reinnervation after HT 1:42:40. Heart stiffer after HT 1:44:02. Ex training and cardiac output/left ventricle adaptations 1:47:10. Most adaptations to training in HT are peripheral 1:49:20. These 2 the fittest HR recipients ever 1:51:18. Exercise the key to longevity 1:52:24. Dwight feels poorly when doesn't exercise 1:53:20. Go back to old new normal/legacy effect 1:55:10. Their prognosis 1:57:10. Dwight: More to life than the physical 2:02:10. Takeaway messages 2:07:10. They are much more than only HT recipients 2:10:32. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Associate Professor Chris Fry from the University of Kentucky, USA. Joint injury causes muscle weakness and atrophy (reductions in muscle size) due to the the inactivity but also separately due to the injury itself. Substances are released from muscle to help repair the joint/bone. Prehab is important before surgery. There can be residual effects long after joint injury. We also discussed hypertrophy and aging and the importance of having a lot of muscle capillaries as age to obtain the optimum response to resistance training. Lots more. We had a really great chat. Chris has a very pleasant manner. I enjoyed it a lot. Twitter: @ChrisFryPhD0:00. Introduction and welcome3:09. How Chris got into exercise research6:10. ACL injuries and muscle wasting /weakness9:05. Joint injuries and the risk of arthritis10:05. The effects of the inactivity vs the injury itself13:55. Protein synthesis vs breakdown after an ACL injury19:30. Why in evolutionary sense does joint injury result in muscle atrophy22:50. What are the signals to cause muscle atrophy24:00. Myostatin release after joint injury26:55. Acute vs chronic injury28:15. Other joint injuries to joints (other than ACL)29:25. Atrophy in different muscle fibre types31:15. Best way to prepare for surgery after an injury34:05. How quickly start rehab after surgery35:45. Are there residual effects long after joint injury?39:55. Bone vs joint injury43:30. Muscle reactive oxygen species/ mitochondria after injury46:05. Aerobic capacity of muscle still reduced after rehab47:05. Should take anti inflammatories after injury?49:20. Vitamin D and muscle injury52:15. Does joint injury affect muscle in the non injuried limb?54:45. What can do to slow atrophy after injury?55:55. Does muscle size and strength go hand in hand after injury57:15. Time since injury/trauma and surgery58:55. Sex difference and joint injury1:00:20. Age and joint injuries1:01:10. Hypertrophy and aging1:02:05. Aging: inactivity vs training response1:03:00. More capillaries in muscle increases response to resistance training1:05:00. Aerobic pre conditioning can help with hypertrophy1:08:30. Anabolic resistance and aging1:12:25. Connective tissue and training responses with aging1:15:20. Satellite cells and muscle growth1:17:45. Takeaway messages1:19:01. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Assistant Professor Kevin Murach who is a rising star from the University of Arkansas, USA. Kevin is an expert on muscle, muscle growth, adaptation to exercise training, “muscle memory”, the regulation of muscle growth and muscle memory and the effect of aging etc. Muscle memory definitely seems real (especially in slow muscle fibers). Looks like epigenetics involved more than changes to muscle fibers nuclei. But more work needs to be done, especially in humans. We had a really great chat. I enjoyed it a lot. A very smart chap. Twitter: @KevinMurachPhD0:00. Introduction and welcome2:16. How Kevin got into exercise research6:53. What is “muscle memory”.9:15. Human evidence of muscle memory13:58. Mice models to investigate resistance training19:30. Training, detraining and retraining20:35. Comparing rodents and human re their different lifespans22:30. Evidence for muscle memory in mice after ex training31:05. Mouse model that has both endurance and strength effects33:25. Voluntary wheel running: matching the training35:45. 10% greater hypertrophy with retraining39:25. Mice slow postural muscles didn't detrain!44:45. Mechanisms: epigenetics49:50. Muscle nuclei and exercise training/muscle memory1:02:00. Muscle memory and epigenetics in the nuclei1:05:40. MicroRNA and muscle memory1:07:30. Epigenetics1:08:35. Exercise training and each bout of exercise1:11:20. MicroRNA and muscle memory1:16:20. Balance of protein synthesis and breakdown1:20:20. Muscle memory: Endurance vs resistance training1:21:35. Time course of muscle memory1:23:55. How much training need to get muscle memory1:25:18. Specificity of ex training muscle memory1:26:40. Nature and nuture1:27:25. Dutch famine and epigenetics1:28:18. Age and muscle memory1:29:38. Biological sex and muscle memory1:30:40. Common misconceptions: use it or lose it1:31:38. Identical twins1:32:25. Don't need to go hard or go home.1:33:05. Research experts vs influencers etc1:37:15. Takeaway messages1:39:44. Do health benefits have a memory too?1:41:45. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Associate Professor from the University of Wisconsin-Madison, USA. Jill is an expert on the brain and exercise. We discussed the effect of acute (one bout) and chronic physical activity/ exercise on cognitive function, brain blood flow (BBF), dementia/Alzheimer's disease risk and progression etc. A very interesting chat. Twitter: @Barnes_Lab0:00. Introduction and welcome2:01. How Jill got into exercise research4:25. Studying with Hiro O. Tanaka6:00. Researching with Michael Joyner7:45. How measure brain blood flow (BBF)10:00. Blood vessels that supply the brain and blood flow19:16. What would look at if had unlimited funding?20:32. BBF vs glucose use in the brain21:30. Regional blood flow in the brain22:40. Does BBF increase during exercise?24:40. Blood pressure and regulation of brain blood flow29:00. Effect of exercise intensity in BBF32:25. Hypnosis/anticipatory rises in BBF34:30. BBF distribution has not been examined much during exercise37:00. Cognitive tests and BBF38:00. Why does BBF decrease during very intense exercise?41:00. Central fatigue and BBF42:30. Exercise training and BBF45:00. BBF and cognitive function46:20. How quickly does BBF increase with exercise?47:25. Fitness and BBF at rest49:55. Cognition and exercise/lifestyle51:44. Exercjse intensity and the brain53:10. Resistance training and cognitive function55:07. Exercise and brain endothelial function57:10. Exercise and the risk of stroke59:35. Exercise and the risk of dementia/Alzheimers disease1:02:14. Exercise and mental health1:03:45. Diet and BBF/brain health1:06:15. Sex differences in BBF1:12:57. Age and BBF1:15:20. Fitness/strength and cognition etc1:16:10. Erythropoietin, hemoglobin and cognitive function.1:18:48. Exercise and myokines, BDNF, exosomes1:21:10. Neurogenesis and exercise1:22:20. Exercise, cognition and hypertension/diabetes1:25:00. Prevention of Alzheimer's disease/dementia1:27:00. Exercise intensity and mode of exercise1:29:55. BBF during resistance exercise1:31:20. Controversies in the field1:34:52. Keep things simple re exercise1:37:00. Takeaway messages1:39:57. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Dr Nicola Guess from Oxford University, England and Professor Jonathan Little from the University of British Columbia, Canada. Nicola is a dietitian researcher with many years of expertise including the importance or otherwise of glucose “spikes” or excursions and the pros and cons of continuous glucose monitor use. Jonathan is an expert on exercise metabolism who is coming onto the podcast for the second time after speaking previously about keto diets and exercise. A major point is the difference between having chronically elevated blood glucose levels such as in diabetes (pathology) versus having normal increases in glucose ("spikes") in response to a meal. Also increases in glucose before and during very intense exercise is normal physiology and not a concern. There was also a clear message that the use of continuous glucose monitors (CGMs) have both pros and cons and that need to be considered. A very interesting chat. Twitter: @DrJonLittle0:00. Introduction and welcome3:20. What are glucose “spikes”/excursions4:45. Hyperglycemia in diabetes is very different to “spikes”6:20. Glucose spikes in type 2 diabetes7:19. Why is chronically elevated glucose a problem?12:20. Confusion about glucose levels 2hrs after a meal15:29. Underlying insulin resistance the problem not spikes19:08. Fasting glucose and insulin measures21:10. Meal tests and oral glucose tolerance tests24:55. Be careful not to make the underlying pathology worse26:15. Keto diets: T2D, weight loss, exercise32:10. Glucose even in diabetes is not as important as we think35:00. Are CGMs useful?38:30. Too much focus on glucose than more important things41:00. CGMs very important for people with T1D42:05. CGMs and anxiety43:25. CGMs and higher cholesterol44:00. Misunderstanding of pre-diabetes re CGMs46:00. Metabolic flexibility47:40. “Nervous normals”49:42. Is how loses weight important?53:41. What about CGMs in type 1 diabetes?54:15. CGMs, diabetes, diet, behaviour change and exercise57:40. Glucose metabolism during exercise59:55. Exercise and insulin sensitivity1:02:15. Effect of exercise on glucose spikes from a meal1:04:10. Intense exercise can increase blood glucose levels1:07:10. Normal to have elevated glucose after intense exercise1:09:50. Influencers misinterpreting data re glucose spikes etc1:12:10. Misunderstanding glucose cut offs1:13:10. Takeaway messages etc1:14:00. Weight loss diet strategies1:17:50. Amino acids and insulin secretion1:24:40. Should everyone use CGMs?1:26:30. Keep it simple re diet and exercise1:27:40. OutroInside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Margie Davenport from the University of Alberta, Canada. She is an expert on exercise and pregnancy. We discussed the effect of pregnancy on the health (including pre-eclampsia and gestational diabetes) and exercise performance of the mother and on the health of the fetus during pregnancy and the offspring after pregnancy. It became very clear that there needs to be more focus on the beneficial effects of exercise before and during pregnancy on both the mother and the fetus/offspring. A very interesting chat. Twitter: @ExercisePreg0:00. Introduction2:09. How Margie went from top athlete to exercise researcher6:15. History of thinking on exercise and pregnancy8:49. What intensity of exercise should do during pregnancy?12:28. Fetal heart rate during mothers exercise14:10. HIIT exercise during pregnancy15:55. Monitoring the baby during exercise research19:50. Contraindications for exercise during pregnancy20:38. Different types of exercise21:49. Effect of the initial fitness of the mother24:15. Heavy lifting during pregnancy29:00. Effect of exercise on placenta blood flow30:03. Animal studies: effect of exercise on the fetus33:25. Health outcomes better when exercise during pregnancy35:45. Reduced pre-eclampsia when exercise during pregnancy44:25. Effect of exercise during pregnancy in elite athletes45:40. Exercise during pregnancy and offspring health49:07. Effect of pregnancy trimester/stage on exercise52:40. Contraindications for exercise during pregnancy55:05. Speaking with health care provider57:13. Miscarriage levels during the first trimester and exercise1:01:26. Individualized approach to exercise during pregnancy1:03:15. Relaxin and pregnancy1:04:20. Exercise during pregnancy and birth weight1:06:15. Gestational diabetes and exercise1:10:05. Exercise reduces gestational diabetes1:11:55. Exercise before pregnancy vs during vs both1:15:10. Exercise during pregnancy and mental health1:19:05. Athletes and returning to sport after pregnancy1:25:35. “Pregnancy advantage” from childbirth?1:29:05. Diet during pregnancy and sport1:32:09. Effect of the age of the mother1:34:30. Research controversies in the field1:36:50. Insufficient research in women/pregnancy1:38:39. Misinformation in the area on social media etc1:41:50. Takeaway messages etc1:45:48. OutroInside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Darren Candow from the University of Regina. Saskatchewan, Canada. He is an expert on creatine (Cr) and the effects of creatine supplementation on resistance exercise and other exercise. He is also examining the role of creatine in bone metabolism and cognitive function.Get greater increases in strength than muscle mass when supplement with Cr during resistance training. Vegetarians/vegans have lower muscle but not lower brain Cr. Need to exercise to get benefits of Cr on muscle. Lots more. A very interesting chat. Twitter: @darrencandow0:00. Introduction1:40. How Darren got into exercise research4:15. The early pioneers of creatine and other exercise research7:30. What is creatine (Cr) and where get it from?9:30. Do people need Cr and other supplements?11:50. Effects of Cr supplementation on muscle Cr14:10. Cr vs creatine phosphate (ATP and H+ buffering)20:12. How Cr/creatine phosphate effects exercise performance23:30. Cr supplementation and resistance training26:30. Vegetarians/vegans and Cr28:15. Aging and Cr29:40. Mechanisms that Cr effects exercise performance33:44. Does Cr increase strength/muscle more if control volume?40:10. Pre print means not reviewed/published42:15. Cr causes cell swelling but need exercise43:40. Use it or lose it45:10. Cr suppl: how much?50:40. Cr transporter and muscle creatine levels52:40. Does age or biological sex affect Cr levels?54:30. What % increase with Cr suppl during resistance training55:40. Dissociation of muscle mass and strength1:00:15. Cr suppl has no effect on fat mass1:01:15. Cr suppl timing/anti-inflammatory effects1:05:15. Keep it simple and food first1:06:45. Top sprinters, vegetarians/vegan and Cr1:09:00. Time for Cr to decrease after stop Cr suppl1:10:10. Side effects of Cr suppl?1:12:00. Sarcopenia, resistance training and Cr1:14:40. Bone and Cr suppl1:20:12. The brain and Cr suppl1:27:00. If brain is compromised Cr suppl may be beneficial1:28:55. Who can Cr suppl benefit1:31:50. Do untrained vegetarians/vegans need Cr suppl?1:35:50. Need to exercise for Cr suppl to have any effect1:40:10. Caffeine and creatine may interfere with eachother1:43:40. Can put Cr suppl in coffee?1:44:12. CHO (insulin) and protein can increases Cr uptake1:45:19. Volume of resistance training and Cr suppl1:46:10. Depression and creatine1:47:08. Surprises with Cr research1:48:15. Controversies in the field1:51:15. Need to be careful with info on social media1:53:42. Takeaway messages1:54:46. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Associate Professor Nisha Charkoudian from the US Army Research Institute of Environmental Medicine, Natick, Massachusetts, USA. She is an expert on the effects of extreme environments on exercise capacity. We talked about dehydration, electrolytes, effects of humid vs dry environments etc. We also discussed the importance of considering sex as a biological variable. This included including both sexes in studies even if underpowered to examine both. We then discussed the importance of conducting more studies on thermoregulation and blood pressure with aging. A very interesting chat.0:00. Introduction3:45. What is the definition of extreme environments?5:05. Who gets the hottest/has the most issues with heat?9:00. Effects of humid vs dry environments and hydration12:05. Should drink until urine is clear before a race?16:10. Should people worry about electrolytes?20:44. Sex as a biological variable. Women not more fragile etc23:30. Sex differences in heat acclimation25:20. No difference in risk of heat stroke between the sexes25:50. If no difference then just study one sex?27:38. Need to include women even if small sample32:34. Even if underpowered it's ok to include both sexes40:20. Gender vs sex, binary vs non binary etc42:00. Women and blood flow/blood pressure/heat etc49:05. Body surface area and heat/cold52:01. Progesterone and body core temperature54:25. Aging and thermogerulation57:35. Takeaway messages1:00:44. OutroInside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Associate Professor from the University of Copenhagen, Denmark. He is an expert on the effect of beta2-agonist asthma bronchodilator medications (like Ventolin) on muscle and exercise performance. We talked about what is asthma/exercise induced bronchoconstriction, can you train your lungs?, the increased prevalence of asthma in endurance athletes, can asthma limit aerobic capacity, what are beta2-agonists?, acute and chronic effects of beta2-agonists on muscle mass, sprinting, strength and endurance, side effects of beta2-agonists and negative effects of beta2 agonists on endurance exercise. Beta2-agonists should only be used for asthma treatment. A very interesting chat. Twitter: @morten_hostrup.0:00. Introduction2:12. Morten's very good excuse for postponing coming on5:15. What is asthma?6:50. Lungs in endurance athletes vs general population1:11:15. Increased asthma in endurance athletes13:58. Why more asthma in endurance athletes?17:20. Asthmatic athletes can be very successful19:50. VO2 max etc not effected by asthma24:18. Beta2-agonists can have negative effects on VO2 max26:30. Sympathetic/parasympathetic nervous systems29:06. What are Beta2-agonists and what do they do?31:30. Inhaled medications can get into the blood32:40. Different beta2-agonists35:23. Legitimate and illegitimate use of beta2-agonists40:30. Up to 90% of some cohorts take beta2-agonists42:30. Legal limits of beta2-agonists use43:40. Acute effects on muscle mass/ sprinting49:02. Mechanisms of effect on muscle53:13. How limit misuse?56:39. Chronic effects on muscle1:02:50. Hypertrophy from chronic beta2-agonists1:06:15. Prevalence of use in body builders1:07:40. Combined use of drugs in body builders1:10:00. Effect of combining with corticosteroids1:16:30. Normal doses have small effects on muscle1:17:10. Side effects1:21:00. Mechanisms of chronic beta2-agonists on muscle1:23:30. Muscle mass and insulin sensitivity1:27:22. Potency vs anabolic steroids etc1:29:35. Competition with beta blockers1:31:55. Cycling on and off beta2-agonists?1:32:35. Effects during exercise1:37:04. Anti-diabetic effects?1:38:15. Maintains muscle mass during weight loss1:39:30. Alzheimer's and Parkinson's disease1:40:55. Sex differences1:42:40. Age effects1:43:40. Does exercise training affect beta2 receptors?1:44:45. Negative effects on endurance exercise1:47:02. Increase muscle mass but not so much strength1:50:20. Controversies in the field1:52:30. Some claim beta2 agonists have no systemic effects1:58:00. Takeaway messages1:59:28. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Luc can Loon from Maastricht University, The Netherlands. He is an expert with a wealth of knowledge on the role of physical activity/exercise and nutrition on muscle adaptation. A lot of his research focuses on protein and protein synthesis. He applies these studies to young healthy individuals, the aged and also has conducted important experiments on people in ICU. He makes it clear that most people, especially athletes, get enough protein in their diet so do not need to take supplements. Are there really non responders to exercise training? Anabolic resistance with aging is due to inactivity. Lots more. A very interesting chat. 0:00. Introduction 2:09. How Luc got into exercise research 6:30. Moving into protein metabolism 8:05. Using tracers to determine exercise metabolism 11:40. How much protein do we need? 16:35. Protein rich foods after exercise 17:00. Generally don't need supplements. 18:20. Food vs supplements 19:35. Effects of lower protein intakes 23:50. Protein turnover in some organs higher than muscle 28:00. Optimal protein intake/additional protein 31:00. Athletes eat more so likely don't need extra protein 34:00. Exercise increases protein uptake for up to 48hr 38:40. Increased protein synthesis doesn't necessarily mean increased muscle mass 42:37. Protein needs of strength vs endurance athletes 44:45. “Protein supplementation” just means above normal diet 49:30. Misunderstanding of research findings re translation 50:43. Need consistent exercise to adapt 56:43. Plant vs animal proteins: not a big issue 1:03:40. We are recycling a lot of protein each day 1:05:33. Exercise stimulus and individual variations of adaptations 1:07:50. Are there really non responders to exercise training? 1:11:09. Re-sensitizing muscle by changing the stimulus 1:12:42. Anabolic resistance with age (due to inactivity?) 1:16:50. Muscle loss with aging largely episodes of bed rest etc 1:20:17. Electrical stimulation prevents muscle loss in ICU 1:25:06. Normal response to resistance training with aging 1:34:22. Protein use during exercise 1:36:16. Protein synthesis occurs during exercise 1:40:00. Protein requirements when injuries/in bed 1:41:40. Does collagen supplementation have benefits? 1:45:20. What further studies would Luc like to do? 1:46:10. Personalized diet and exercise prescription 1:47:09. Sex differences, men and women studies etc 1:49:22. Takeaway messages 1:50:28. What's most important, diet or physical activity? 1:51:55. Outro Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor: https://anchor.fm/insideexercise Google Podcasts: shorturl.at/bfhHI Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice

Dr Glenn McConell chats with Professor Michael Kjær from the Department of Clinical Medicine, Bispebjerg Hospital, the University of Copenhagen, Denmark. He is an expert on tendons and exercise. We chatted about muscle vs musculotendinous junction vs tendon, what structures get injured and why, tendon injuries: mechanisms, prevention, treatment, acute vs chronic/overuse tendon injuries, best to rest or exercise injured tendons?, whether diet, supplements or medicine can assist recovery from tendon injuries etc. We also discussed his earlier work on glucose metabolism during exercise. A very interesting chat.0:00. Introduction2:05. How Michael got into exercise research5:54. His glucose metabolism during exercise work11:20. Redundancy in physiology, animal vs human work13:45. His muscle work and movement into injury research etc16:20. His move into connective tissue/tendon research21:30. Taking a risk to move fields/finding collaborations23:30. Muscle vs musculotendinous junction vs tendon28:00. Why get muscle/tendon injuries31:45. Tendon stretches as muscle shortens33:05. Age and body weight effects on injury34:15. Interface between muscle and tendon37:10. Tendon overuse injuries41:40. What determines if injury occurs in muscle vs tendon44:20. Why tendon can feel better once warms up46:45. Water accumulation vs structural changes48:00. No evidence that exercising painful tendon increases rupture50:00. Development and turnover of tendons/circadian rhythm52:08. Blood vessels and flow in tendons at rest/during exercise55:00. Strength training and tendon size56:20. Best not to rest if injured tendon57:45. Need controlled loading of tendon to recover1:00:00. Supplements/surgery for tendon recovery?1:01:00. Can a tendon biopsy activate tendon repair?1:02:40. 3 x 10 reps per week may be enough1:04:50. Don't need to focus on eccentric phase1:06:35. Need good shoes etc to reduce injury?1:09:00. What is a tendonopathy?1:10:00. RICE, anti inflammatories and cortisol shots etc?1:13:01. Collagen etc supplements and tendons1:15:10. Prevention of tendon injuries1:17:40. Signs of tendon injury1:20:20. Does warm up/ stretching reduce injury?1:23:18. Can a tendon torn off the bone recover without surgery?1:24:10. Age and tendon stiffness: inactivity vs age1:25:50. Fast twitch fibers and injuries1:27:35. Type 2 diabetes and tendon problems1:28:35. Can predict tendon injuries?1:29:18. Do tendons secrete molecules during exercise?1:30:00. Circadian rhythm, sleep and tendons1:32:17. Takeaway messages1:33:28. OutroInside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Sue Bodine from the Oklahoma Medical ResearchFoundation, Oklahoma, USA. She is an expert on muscle, in particular muscle atrophy with inactivity/aging. We chatted about how with age muscle size is reduced and this is associated with a reduction in muscle fiber size and also a loss of fast muscle fibers. Resistance training (and perhaps intense endurance exercise) can attenuate the rate of muscle atrophy. We discussed how much muscle atrophy is due to age per se and how much is due to inactivity. Anabolic resistance, protein synthesis, the importance of strength for balance etc. A very interesting chat.0:00. Introduction + how Sue got into exercise research5:25. What determines muscle strength7:20. What age do we start losing muscle mass and strength?8:40. Muscle atrophy and loss of fast muscle fibers13:10. Can exercise training reduce the loss of fast fibers with age?17:50. How muscle of muscle atrophy with age in inactivity?19:20. Anabolic resistance with age20:40. A role of hormones in muscle atrophy with age?22:30. Protein synthesis and turnover in muscle with aging26:46. How much exercise is needed to attenuate muscle atrophy?30:30. Aging vs inactivity vs immobilizing vs bed rest etc33:30. Importance of exercise after bed rest/immobilization37:27. Upper body atrophy in runners/cyclist etc39:55. Intense endurance exercise and slow muscle fiber size43:00. Need to actually work out not just turn up44:42. Exercise prescription with aging47:05. Balance with age/inactivity48:45. Diet and muscle atrophy50:00. Need a stimulus (ex training) not eating more protein54:52. Disease processes and muscle atrophy58:10. Mechanisms playing a role in muscle atrophy/hypertrophy1:08:53. Don't need to break down muscle to build muscle1:10:40. Determining muscle quality/specific tension13:02. Are slow fibers really weaker than fast fibers?1:17:22. Takeaway messages1:18:53. Can very old people still get stronger/hypertrophy?1:19:50. Do females really hypertrophy less?1:22:00. OutroInside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Shona Halson from the Australian Catholic University, Melbourne, Australia. We chatted about how much sleep athletes need compared with how much sleep they actually get. Night sleep vs naps vs total sleep in athletes vs non athletes. The importance of consistency of sleep. Caffeine, sleep and exercise performance. Is overtraining actually a lot less common than believed? Ice baths may reduce hypertrophy with resistance training but improve team sports/endurance. Effects of compression garments on recovery. The effects of mental fatigue on exercise performance. A very interesting chat. Twitter: @ShonaHalson0:00. Introduction + how Shona got into sports/exercise research3:45. Defining what we mean by recovery and fatigue5:40. How much sleep do athletes need/get?11:30. If athletes extend their sleep they do better13:05. Athletes night sleep vs total sleep per day (naps)15:10. Physical load vs mental load and sleep16:45. Sleep quality/architecture20:15. Is one night of reduced sleep a problem?21:15. Lack of sleep and perception of effort22:20. Importance of sleep consistency/regularity28:55. Does a lack of sleep reduce performance29:56. Best to prioritize sleep or exercise?34:27. Caffeine and sleep studies (hard to control)39:15. Caffeine: responders and non responders etc41:30. Genetics and sleep/can one sleep too much?43:12. Intensified training vs overreaching vs overtraining52:52. Ice baths/contrast baths, adaptations and recovery1:03:00. Water, hydrostatic pressure and blood flow1:05:25. Inflammation, anti-inflammatories and ice1:07:30. Physical fatigue vs mental fatigue1:11:00. Mental fatigue and exercise performance1:13:40. Are wearables useful for gauging recovery?1:16:24. Listening to your body1:17:50. Compression garments and recovery1:21:05. Menstrual cycling and sleep1:22:30. Takeaway messages1:23:30. Placebo effects1:24:49. Outro (9 seconds) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Assoc Prof Andre La Gerche a world leading Sports Cardiologist from St Vincent's Institute of Medical Research, Melbourne, Australia. Acute exercise for long periods at a high intensity can result in abnormal right ventricle function. In addition, years of long, hard exercise training is associated with increased coronary artery calcium (CAC) levels and atrial fibrillation (AF). Despite this, Andre is a huge advocate of exercise across the population and generally even in these individuals. The evidence is that exercise training increase healthspan and reduces mortality rates despite some of these changes. A very important, interesting chat. Twitter: @ALaGerche0:00. Introduction + how Andre got into sports/exercise research5:30. Andre's excellent marathon running7:32. Is exercise good for the heart?10:50. Media fear around ex and the heart13:45. Increased CAC and heart attack risk17:00. Exercise protective even if increased CAC18:56. Andre hasn't had a CAC scan22:28. Plague build up in the coronary arteries23:50. Some people never have coronary issues24:50. Genetics and the heart26:55. Jim Fixx: died running27:40. How can exercise increase CAC?32:00. Get into exercise slowly33:30. Coronary “hot plagues” and heart attacks35:30. Exercise before a heart operation36:45. Exercise training increases hearts reserve with age37:33. 1969 marathon WR holder Derek Clayton: still amazing heart43:15. AF more common in endurance athletes45:43. Female endurance athletes have increased AF47:55. Generally if in doubt, keep exercising50:43. Women have relatively more stable hearts52:50. Cardiac screening of athletes55:55. Ventricular arrhythmias: continue sport or not?59:50. It's hard to estimate heart attack risk1:01:58. Right ventricle after long hard races1:08:10. Rare ventricular tachycardia in professional athletes1:11:34. The importance of seeing a sports cardiologist1:14:40. Big vs enormous hearts in top endurance athletes1:18:10. Genetics and the heart1:19:25. EPO, anabolic steroids, very hard training and the heart1:24:20. Resistance training, anabolic steroids and the heart1:28:15. Best exercise to do for the heart and health1:29:50. What's the cutoff of ex for increased AF?1:33:50. Blood indicators of heart damage/recovery1:36:45. Right ventricle “fatigue” and recovery1:40:50. Heart failure/heart reserve and exercise (sex differences)1:44:00. Don't assume sudden death in athletes drug related1:45:45. Negative cardiac effects of the Covid19 vaccine in some people1:50:12. Takeaway messages1:52:38. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Wim Derave from the Ghent University in Belgium. We talked about the different muscle fibres/fiber types in humans and his recent evidence that pure Type 2X muscle fibers may not really exist or maybe only in some sedentary individuals. He also made the point that muscle fiber type info is not used enough in sports contexts. He outlined some non invasive ways of estimating your muscle fibre types. Finally we discussed remarkable and important findings that antihistamines may reduce some exercise training adaptations. A very interesting, long chat. Twitter: @TeamDerave.0:00. Introduction and how Wim got into exercise research7:02. Different types of muscle fiber types10:10. Humans tend to be a slow fiber type species12:10. Humans hunt by wearing down our prey17:50. Can ex training change muscle fiber type?22:00. For sprinters the more fast fibers the better?24:00. The different types of muscle fibers26:58. He finds no type 2X muscle fibers in humans31:00. Some sedentary people may have a few type 2X fibers34:50. New methods to determine muscle fibre type37:20. Coexistence of more than one fiber type within a fiber?42:50. Slow twitch fibers are more efficient43:44. Sedentary/tapering and type 2X fibers46:30. More fast twitch fibers in insulin resistance50:51. Non invasive ways to estimate muscle fibre type57:20. Swimming vs muscle fiber type1:00:02. 30 second cycling sprint to estimate muscle fiber type1:05:10. Coaches and muscle fiber type1:07:10. Applying muscle fiber type info to sport1:09:20. Hamstring strains, overtraining, tapering and muscle fiber type1:17:45. Slow fibers barely fatigue1:19:30. Diet and muscle fiber type1:30:30. Non muscle cells needed for skeletal muscle training adaptations1:38:50. Antihistamines may reduce ex training adaptations1:46:20. Sex differences and muscle fibre type1:47:33. Age and muscle fibre type1:49:35. Takeaway messages2:00:51. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor José Calbet from the University of Las Palmas de Gran, Canary Islands, Spain. José has a very strong research record and is a global leader in his field. He has done amazing invasive exercise studies in humans to determine the limiting factor(s) to VO2 max. We talked about what is VO2 max, the factors determining VO2 max, the limits to VO2 max, the effects of VO2 max on exercise performance, pseudoanemia, VO2 max in females, VO2 max in masters athletes etc. In general he is finding the oxygen delivery is the main limiting factor to VO2 max. A very interesting, long chat. Twitter: @GRHEFS_ULPGC 0:00. Introduction and how José got into exercise research4:55. Links with Bengt Saltin and University of Copenhagen9:12. What is VO2 max?10:59. Cardiac output and blood pressure14:15. Blood pressure can drop near VO2 max15:30. Maximum heart rate/ stroke volume17:50. Submaximal exercise in trained vs untrained19:06. Oxygen extraction during exercise24:40. Main limiting factor to VO2 max27:41. Capillaries and muscle mitochondria30:31. Hemoglobin concentration and oxygen delivery32:40. Athletes limited by oxygen delivery/temptation of EPO34:35. VO2 max in women: lower hemoglobin38:19. Pseudoanemia in endurance athletes45:42. How does high Hb mass improve submax performance?49:42. Role of genetics and ex training in VO2 max56:18. Responders and non responded to exercise training?58:50. Blood flow restraint to maintain blood pressure1:05:35. Masters athletes vs young untrained1:12:43. Ex training can slow the decease in max HR with age1:17:51. Does life long exercise slow the reduction in VO2 max?1:21:19. Loss of mitochondria with age vs inactivity1:24:40. David Costill. 70 ml/kg/min VO2 max enough?1:31:50. Sex differences in metabolism during exercise1:36:00. How does creatine supplementation reduce VO2 max?1:37:29. How know how close to VO2 max potential you are at?1:42:38. Hyperthermia, ventilation and blood flow1:45:41. Can increase VO2 max by giving vasodilators?1:48:05. Hypoxia doesn't increase VO2 max1:49:44. Takeaway messages1:50:40. VO2 max and life expectancy1:53:00. José feels lucky/Bengt Saltin/University of Copenhagen1:54:32. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

How should your diet change when injured? Do you eat less to offset training less? Do you eat more to give your body extra nutrients to aid in the recovery process? What about antiinflammatory foods - do they help or hinder? And are there any supplements that can help?  In today's episode, we're bringing you a never published episode we recorded with the late professor Kevin Tipton.  Kevin was a Senior Lecturer in Exercise Metabolism in the School of Sport and Exercise Sciences at The University of Birmingham and an Assistant Professor, Department of Surgery, at the University of Texas Medical Branch in Galveston.  Sadly, Kevin passed away last year but we still wanted to share this episode with you since it's so helpful and packed with valuable information all runners can use when they are injured. Kevin's passion for his work, his dedication to science and research, and most importantly his compassion and caring for others shines through in this interview.  We hope that you enjoy and walk away with some actionable advice so that food can be an asset and a source of pleasure—rather than a source of stress—during an already trying time. You'll learn… What supplements are scientifically proven to help facilitate recovery and maintain muscle mass during injury. Some of the best foods to eat to deliver the vitamins and minerals you need to help with healing. The types of foods to avoid How to rebalance your macronutrient and calorie intake Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.  Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle.  MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect.  

Dr Glenn McConell chats with Professor Ylva Hellsten from the University of Copenhagen in Denmark. She is an authority on the effect of exercise on blood flow and cardiovascular function. We talked about heart rate before exercise and blood flow and blood pressure during and after exercise. She pointed out that muscle blood flow can increase by 100-fold during exercise! We discussed the effect of physical activity and aging/inactivity and menopause on the cardiovascular system. Also the protective effects of exercise training and the importance of doing the physical activity that you enjoy. A very interesting chat. Twitter: @CVgroupNEXS. 0:00. Introduction and how Ylva got into exercise research5:15. Eccentric exercise induced muscle damage6:45. Increases in heart rate before exercise7:35. Increases in blood flow during exercise11:15. Even passive movement of limbs can increase blood flow13:15. How does exercise increase blood flow?16:40. How much does muscle blood flow increase during exercise?18:35. Achieving adequate blood pressure and blood flow during exercise23:22. Are muscle capillaries all open even at rest?29:18. What happens to blood flow after exercise?31:00. Redundancy in regulation of blood flow during exercise36:01. Closing off blood flow to some areas during exercise38:24. Reduced blood pressure after exercise42:12. Blood flow and blood pressure during resistance exercise44:00. Blood flow restriction during contractions46:28. Fainting with prolonged standing, especially in the heat49:45. Exercise training reduces blood pressure52:30. Aging/inactivity and the cardiovascular system53:35. Optimal exercise to improve the cardiovascular system1:02:15. Blood vessel function declines with age are partly inactivity1:05:30. Menopause, exercise training and blood vessel function1:13:27. Long term activity and blood vessel function1:16:02. Effects of different types of exercise training1:17:50. Large muscle mass exercise1:19:30. Interval training/Do the physical activity that you enjoy1:20:55. Different ways to measure blood flow1:22:59. Blood flow during exercise in disease groups1:27:02. Isolated blood vessel cells from exercised muscle1:31:42. Ylva's research: does she usually find what she expects?1:35:12. Takeaway messages1:38:21. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with his great collaborator Professor Erik Richter from the University of Copenhagen in Denmark. Erik is an absolute authority and the godfather of the field of glucose metabolism during exercise and how exercise increases insulin sensitivity in muscle. He was the first to show that contraction can increase muscle glucose uptake without insulin but at the same time exercise increases insulin sensitivity. Very relevant for all including people with diabetes. We talked about how exercise increases glucose uptake during exercise and how it increases insulin sensitivity after exercise. Limitations of determining insulin sensitivity using the “gold standard” euglycemic hyperinsulinemic clamp vs meals. We also talked a little about how exercise can reduce appetite (GLP1 and lactate) . A very interesting, fun chat. Twitter: @proferikrichter. 0:00. Introduction and how Erik got into exercise research after medicine3:05. Henrik Galbo, Jen Holst GLP1, glycogen, exercise5:32. Adrenaline, glycogen breakdown and glucose uptake7:20. Niel Ruderman: exercise and insulin sensitivity9:32. Contraction increases glucose uptake independent of insulin11:30. Relevance to type 1 diabetes14:20. High intensity exercise increases blood glucose levels16:15. Normal increases in insulin sensitivity after exercise in T2D17:15. Regulation of glucose uptake into muscle during exercise20:15. Appears AMPK not needed for glucose uptake during exercise23:10. Reactive oxygen species and glucose uptake during exercise24:05. Complexity of the many changes in muscle during exercise27:00. Is there still a place for integrative physiology?28:30. The incredible methods that Erik uses in human exercise studies31:40. Limitations of using clamps for insulin sensitivity after exercise35:35. Meals result in higher glucose uptake after ex than clamps41:50. Is glucose uptake into non exercise muscle inhibited?42:58. What need to consider when doing a clamp45:10. Are continuous glucose monitors worth using?47:32. Incretins (including GLP1) and insulin sensitivity after exercise49:57. Effects of one bout vs chronic exercise (training) on insulin sensitivity52:56. Does muscle glycogen stimulate insulin sensitivity?57:51. Endurance vs resistance exercise for insulin sensitivity?59:14. Erik's impressive recent running times59:54. HIIT, hyperglycemia, lactate, GDF15 and appetite1:04:10. RED-S, fasting and insulin sensitivity1:10:38. Gut glucose transport into the blood1:15:16. A lot of glucose passes through the liver after exercise1:16:20. How does glucose leave the capillaries to enter the muscle?1:22:12. Takeaway messages1:23:52. Outro (9 seconds) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Associate Professor Jeremy Loenneke from the University of Mississippi, USA. He is an expert on resistance training and in particular the effect of blood flow restriction (BFR) on muscle hypertrophy and strength. He is finding that you can get similar increases in hypertrophy, and close to similar increases in strength, by conducting low load resistance training with blood flow restriction compared with high load resistance training. Surprisingly, he is also finding that there can be dissociations between increases in strength and increases in hypertrophy when undertake resistance training. We also discussed other interesting research he has been undertaking. I was actually blown away by some of his findings. A very interesting, long chat. Twitter: @jploenneke0:00. Introduction and how Jeremy got into exercise research4:20. How to utilize resistance training for hypertrophy vs strength9:45. Dissociations between hypertrophy and strength with resistance training15:35. Why changes in muscle size may not effect strength17:55. Specificity of training and strength19:35. What is blood flow restriction (BFR) and why do it?21:28. BFR and aerobic/endurance exercise23:25. The history of BFR and exercise research27:45. How much pressure is applied during BFR to reduce the blood flow?31:50. Discomfort from BFR34:15. % of 1RM to use during BFR35:22. Comparing resistance training with and without BFR37:58. BFR and rehabilitation41:00. Using BFR to train harder?43:57. How common is BFR?45:30. Do some use BFR to not have to train as hard?46:41. What does BFR feel like? Uncomfortable?48:06. Mechanisms that BFR during exercise has its effects52:43. BFR, resistance training and muscle fibre recruitment56:24. Hypoalgesia: reduced pain during and after exercise1:01:31. Safety issues and BFR? Muscle damage, blood clots, blood pressure?1:07:52. Relationship between muscle mass and strength1:09:44. Hormonal responses to BFR and resistance training1:11:50. Muscle signaling with BFR and resistance training1:13:50. Protein synthesis with BFR and resistance training1:14:40. Endurance exercise and BFR1:18:00. Ischemia preconditioning1:20:50. Cost of BFR systems etc1:25:20. Effects of BFR on endothelium dysfunction or veins?1:28:38. Any sex differences with BFR and resistance training1:32:50. Strength training one arm affects the other arm1:39:08. Do men and women have the same strength per muscle size?1:43:56. Hand grip in kids as a biomarker1:46:24. Career challenges etc1:50:50. Takeaway messages1:54:43. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor David Wright from the University of British Columbia, Canada. He has undertaken a lot of important work on the effect of exercise on muscle glucose uptake and mitochondria and then has branched out to examine the effect of exercise training on mitochondria in adipose tissue (fat). We discussed his work around that and then talked about an interesting new focus of his work around the metabolic effects of antipsychotics. He is finding that exercise can prevent the acute blood glucose raising effects of antipsychotics. A very interesting chat.0:00. Introduction and how David got into research6:10. His transition from muscle to fat research10:05. Exercise activates AMPK in muscle and fat10:57. Adipose tissue breakdown during exercise13:58. Adrenaline/epinephrine15:28. Exercise training effects on fat mitochondria21:00. Why so much fat turnover during exercise24:00. Fat use during ex in lean vs obese26:25. Adrenaline regulation of fat adaptations to ex training29:50. AMPK regulation of fat32:05. Cross talk between organs during exercise34:55. White, beige, brown adipose tissue39:00. Human vs rodents brown adipose tissue44:25. Adipokines and exercise training48:40. Ectopic fat49:40. Antipsychotics, obesity and diabetes51:15. Each dose of an antipsychotic increases blood glucose53:00. Exercise prevents these glucose effects of antipsychotics59:00. GLP-1, glucagon and antipsychotics1:03:20. Poor exercise adherence, do fasting instead?1:05:15. Ketogenic diets and antipsychotics1:08:50. Ketogenic diets and mental health1:11:03. Clinicians awareness etc.1:12:45. Sex and age differences1:15:00. Acute vs chronic effects1:15:40. Takeaway messages1:19:27. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Karyn Esser from the University of Florida, USA. She is an authority on circadian biology. We discuss whether exercise affects muscle circadian clocks and whether muscle clocks affect exercise. What is the best time to exercise and to eat etc. Also the effects of jet lag and shift work and how to best manage these. A very interesting chat. Karyn's Twitter: @kaesser.0:00. Introduction2:30. How Karyn got into exercise research.4:40. She was “picked up” by Arnold Schwarzenegger5:32. Her muscle hypertrophy work7:00. What are circadian rhythms?9:40. Jet lag11:10. How central clocks and peripheral clocks interact14:16. Social jet lag15:45. Timing of running rodents because nocturnal 16:47. Best to wear sunglasses when jet lagged?17:54. Melatonin19:40. Muscle clocks prepare the muscle26:54. Sleep onset and dark onset are not necessarily correlated30:23. Time of day and exercise performance34:10. Running in the morning can shift muscle clocks forward37:00. Train at the time of the race39:25. Contracting muscle cells and circadian rhythms41:00. Timing of eating and muscle circadian rhythms43:00. How long does it take to shift clocks/jet jag45:10. Exercise: morning people vs evening people47:58. Stronger in the afternoon50:30. Shift work and eating during the night54:30. Best to do rotating or constant routine shift work?55:57. Best time to exercise if shift worker?57:55. Clocks are disrupted in diabetes1:00:00. Researchers need to consider circadian rhythms1:03:42. Is there circadian rhythm cross talk between organs?1:06:03. Inflammation, muscle and circadian rhythms1:08:12. The heart and circadian rhythms1:11:30. Bone-muscle cross talk and circadian rhythms1:13:28. Sex differences and circadian rhythms1:15:00. Applicability of mouse studies to humans1:16:42. Controversies in the field1:17:52. Takeaway messages1:20:12. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor David Bishop from Victoria University in Melbourne, Australia. He has a broad background in exercise physiology research and has focused for many years on exercise and muscle mitochondria. He finds that low volume, prolonged exercise tends to increase mitochondrial volume more than mitochondrial function while sprint exercise training does the opposite, increasing mitochondrial function more than mitochondrial volume. He hypothesizes that polarized type training may be best to get increases in both mitochondrial function and mitochondrial volume. A very interesting chat. David's Twitter: @BlueSpotScience0:00. Introduction2:45. Defining the different training zones4:30. More to being an endurance athlete than the mitochondria6:15. Intensity vs volume for mitochondrial responses8:30. Dissociations between mito function and mito volume10:35. Mechanisms involved?Takeaway messages12:05. Issues with normalizing mitochondrial findings?15:20. Applying results at rest, in recovery to during exercise18:00. Isolated mito results correlate with NMR?18:50. Polarized training best to get both mito function and volume?23:30. Can't assume signaling etc changes affect performance27:35. Determinants of exercise performance28:50. Lactate threshold and mitochondrial function32:15. Training volume most important for mito content33:20. Overtraining vs energy deficit36:05. Should tailor training based on VO2 max?38:35. VO2 max vs lactate threshold40:00. VO2 max and running economy not linked?44:20. Resting vs maximum heart rate45:45. Sodium bicarbonate, lactate, training and mitochondria49:46. Is training specificity overrated?55:15. Interval training work: rest ratios58:20. High intensity interval training and mito damage1:01:30. Need lab testing?1:05:10. Important to be concerned about training zones?1:07:55. Tends to be in polarized training camp1:11:55. Considering the needs/physiology of the event/sport1:15:30. Takeaway messagesOutro (9 seconds)1:17:10. Dividing the mito function per mg of muscle1:21:15. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Russell Hepple from the University of Florida, USA. He is an expert on muscle mitochondria. We tend to think of the mitochondria as the powerhouse of the cell. As Russ clearly explains there is a lot more going on than only this. It is very important that the inner mitochondrial membrane remains impermeable. However, there are situations such as aging, ischemia reperfusion injury, muscle dystrophies and perhaps cancer/chemotherapy where calcium and reactive oxygen species can build up and affect this permeability. This mitochondrial permeability transition is a major focus of Russell's research. Very interesting work and an informative chat. Russell does very well to simplify a complicated area of research. Twitter: @HeppleRuss0:00. Introduction1:50. The mitochondria beyond “the powerhouse”3:30. Free radicals/reactive oxygen species can be good4:50. ROS production at rest and during exercise7:50. Chronically elevation of ROS8:55. Inner mitochondrial membrane is impermeable10:30. Elevated calcium levels in the cell/mitochondria15:40. Mitochondrial permeability transition pore17:40. Swelling and rupture of mitochondria20:10. What causes the increase in calcium etc/aging23:40. Ischemia reperfusion injury during a heart attack26:00. Cyclophilin D, calcium and mitochondrial permeability transition28:30. Muscular dystrophy and mitochondrial permeability transition31:15. Interactions between calcium and ROS35:00. Diabetes and mitochondrial permeability transition37:00. Aging and mitochondrial function/volume (sex differences)42:35. Can calcium precipitate in the cell?43:53. Can assume skeletal muscle responds similarly to other cells47:00. Aging and mitochondrial permeability transition48:55. Aging and the neuromuscular junction51:58. Deinnervation and the muscle endplate54:58. Cancer and mitochondrial permeability transition57:35. Chemotherapy and mitochondrial permeability transition1:00:15. Takeaway messages1:01:49. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Dr Orla O'Sullivan from the Teagasc Food Research Centre, from Ireland. She is a research expert effect of diet and exercise on the gut microbiome (the types of cells in the gut microbiome based on the DNA measurements). She has looked at the gut microbiota in rugby players, cricketers, ironman and other sports. She emphasized the importance of having a diverse gut microbiome. This is a very good episode to extend upon the episode on gut microbiota and exercise with Dr Edward Chambers (podcast episode #57). Very interesting work and a fun chat. Twitter: @OrlaOS.0:00. Introduction2:30. Difference between this and Ed Chalmers podcast episode3:30. Oral's research background5:30. Gut microbiota sequencing10:42. Anything known about epigenetics and the gut microbiota?12:24. How much does the diet affect the microbiome?15:20. How long does it take for changes in diet to alter the microbiome?18:52. The mouth microbiota21:58. Quantifying gut bacteria22:49. Mechanisms that exercise effects the gut microbiota24:30. Diet and/or exercise. Closely linked26:25. Little effect of whey protein on gut microbiome or metabalome28:30. Gut microbiome in rugby players31:20. Can use creatine kinase as a proxy of fitness?35:40. Immunity in rugby players39:00. May need long term exercise training for microbiota diversity41:18. Cyclists gut microbiota43:22. Cricketers gut microbiota45:20. Probiotics and fermentable fiber etc47:43. Need both a good diet and exercise51:07. Ulcerative colitis and kefir: Prebiotics vs probiotics53:20. Fermented foods have been used for centuries56:25. Differences in gut microbiota in difference sports1:00:15. Protein ingestion and the gut microbiome1:05:35. Antibiotics, the gut microbiome and fermented foods1:10:35. Does gut microbiome diversity directly link to health?1:15:05. Gut microbiota: nature vs nurture1:16:20. Where is the field heading?1:17:35. Age and sex differences in the gut microbiome1:18:44. Takeaway messages1:20:37. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Mike Tipton from University of Portsmouth, England. He is an absolute authority on exercise in extreme environments. We talked initially about his important work examining the causes and prevention of drowning in cold water. Autonomic conflict and triathlon mass starts. We then discussed exercise in the cold and cold adaptations and cross adaptation between cold, heat, altitude etc. Smart to pre-cool and cool after exercise in the heat? Mike is very heavily involved with translating his research to the media and lifesaving organizations etc. Very interesting work and a fun chat. Twitter: @ProfMikeTipton 0:00. Introduction 1:55. Most drowning in cold water not due to hypothermia 3:57. Cardiorespiratory effects of falling into cold water. Cold shock 6:40. Gasp response and drowning 7:35. Stay as still as possible, “Float to live” 10:23. Cold and pain receptors 14:20. Rapid loss of heat from the arms in cold water 16:17. Mike heavily involved with translating his research 22:00. Best to keep clothes on if fall in cold water 25:08. Autonomic conflict, anger, breath holding 28:20. Triathlon mass starts and drowning, breath holding 37:10. Concurrent sympathetic and parasympathetic activation 40:04. Marathon swims and difficulties in cold water 42:15. Arm vs leg exercise and blood pressure 44:00. Physiological effects of cold water on muscle 48:40. Griffith Pugh re English Channel swims/climbing Everest 51:10. Acclimation to cold 53:40. We've become thermostatic: not perturbing our systems 58:00. Preparing athletes for exercise in the heat 1:00:10. Increased lifespan but not healthspan 1:02:25. Climate change and people that are thermostatic 1:03:40. Cross adaptation between cold, heat, altitude etc 1:10:03. Cold immersion and immunity 1:12:03. Smart to pre-cool and cool after exercise? 1:17:35. Consider the physiology of the body and think integratively 1:21:45. Non freezing cold injury 1:25:10. Consider the risks and the benefits of cold water immersion 1:26:15. Takeaway messages 1:28:10. Be careful where you get your information from 1:31:02. Outro (9 seconds) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor: https://anchor.fm/insideexercise Google Podcasts: shorturl.at/bfhHI Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice

Dr Glenn McConell chats with Dr Edward Chambers from Imperial College London who is an expert on the gut microbiota, exercise and metabolism. He has shown that some fibre can be fermented to short chain fatty acids (SCFA) by gut microbiota which can influence skeletal muscle metabolism. In addition, these SCFA can affect appetite. He has also shown that exercise and/or carbohydrate ingestion reduces appetite. Important message, eat the recommended amount of fibre. Very interesting work and a fun chat.0:00. Introduction2:21. What is the gut microbiota and why important?4:02. 1.5-2kg of body weight is bacteria throughout one's gut7:02. CHO in mouth effects brain activity /exercise performance12:34. Meals vs glucose/insulin infusions for muscle glucose uptake14:20. Is all ingested CHO absorbed or partly fermented?16:07. Some fibre fermented to short chain fatty acids (SCFA) by gut microbiota21:35. What kinds of fibre are fermentable22:15. Diet and antibiotics affect your gut bacteria25:06. Establishing a healthy gut microbiome early if life27:44. Effects of the SCFA produced by gut microbiota33:22. SCFA and appetite hormones34:15. Antibiotics/SCFA and endurance capacity34:30. Translation of rodent studies to humans38:45. Effects of acetate on muscle glycogen and fat oxidation41:58. How quickly can diet affect gut microbiota?43:29. Probiotics, microbiota, exercise and upper airway infections46:17. Need sufficient fibre to ferment49:00. Athletes concerned with gas/bloating from high fibre intakes51:20. Lean vs obese people and gut microbiota52:25. CHO ingestion with and without exercise and appetite. GLP-11:00:45. Lactate, exercise and appetite1:02:00. Succinate from muscle and gut microbiota and appetite1:02:59. Exercise plus GLP-1 agonists for weight loss1:04:00. Variability in the effects of exercise on appetite/weight loss1:07:42. Yo Yo effects of exercise and diet on weight loss1:09:47. CHO and gut microbiota during the Tour de France1:12:40. Gut microbiota and mental health1:14:52. Are all gut microbiota good for us? /fatty liver1:17:20. High fibre intake associated with higher muscle mass and strength1:21:30. Aging and gut microbiota, need to keep eating fibre1:24:35. Exercise training changes the gut microbiota1:28:25. Sex differences in the gut microbiota1:31:28. Diet with and without exercise and gut microbiota1:33:05. Takeaway messages1:35:16. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Benjamin Miller from the Oklahoma Medical Research Foundation (OMRF) who is an expert on muscle proteostasis /plasticity in response to exercise and aging. He has evidence that muscle atrophy with aging may be due more to increased protein breakdown than reduced protein synthesis. He also has found that the top diabetes drug metformin can impair some of the benefits of exercise.0:00. Introduction and Benjamin's current employment etc6:09. Benjamin's early background in exercise and science8:05. Healthspan vs lifespan. Can extend lifespan?13:12. Metformin can impair some of the benefits of exercise20:15. Metformin and healthspan/lifespan23:05. Prescribing metformin to diabetics before diet/exercise25:20. Drugs aren't as good as exercise for healthspan27:20. Proteostasis (protein homeostasis)29:20. Muscle atrophy with aging: mainly due to protein breakdown?36:40. Muscle fibers have many nuclei39:00. Muscle nucleus DNA duplication 42:30. Satellite cells not so important for myonuclei?45:45. Benjamin's tracer study methods using D2O49:50. Myonuclear domain, weight training, muscle memory52:02. Mechanisms of acute atrophy vs aging54:25. Mitochondria interactions with proteostasis57:30. Aging drugs and interactions with exercise59:40. Statins, exercise and muscle1:00:20. Exercise better than drugs for healthspan1:00:40. Lactate infusions during exercise1:04:20. Lactate, exercise and cognitive function.1:05:20. Tendon collagen synthesis and turnover (and exercise)1:13:15. Muscle nuclei can migrate to damaged area1:13:57. Takeaway messages1:16:58. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Dr Carlos Henríquez-Olguín from The University of Copenhagen, Denmark. Carlos is an up and coming rising star exercise metabolism researcher. He discusses the challenges of doing mechanistic exercise research in Chile and how he ended up moving to the University of Copenhagen. Language challenges etc. He has been doing really ground breaking research on reactive oxygen species (ROS) and contraction/exercise and already won awards for his research. Twitter: @MuscleBiology.0:00. Introduction/reason invited Carlos onto Inside exercise4:00. Challenges doing mechanistic exercise research in Chile etc9:37. Cell culture and mouse ROS experiments in Chile12:11. How got into reactive oxygen species research14:25. Muscle dystrophy, contraction and ROS16:09. Chronic versus acute increases in ROS16:49. How/why moved to the University of Copenhagen19:20. No success with initial research at the University of Copenhagen20:30. Made his own luck21:39. The need for patience from supervisor if facing challenges23:40. Language challenges when coming from Chile26:30. Giving better visibility to early career researchers31:04. Prizes he has won in both exercise and ROS34:08. Challenges publishing when from less scientifically recognized countries36:22. What are reactive oxygen species?37:50. Theory of ROS and aging38:30. ROS, antioxidants, oxidative stress, ROS signaling40:05. Muscle antioxidants, exercise and disease42:19. Where in muscle are ROS coming from during contraction?45:02. NOX2, RAC1, glucose uptake with contraction47:21. What's activating ROS production during contraction?48:11. Nitric oxide vs ROS vs both?50:15. Acute versus chronic increases in ROS53:16. Best exercise for increasing your antioxidant defenses?57:50. High ROS production from mitochondria in some diseases59:30. Can exercise improve these diseases by producing ROS?1:00:41. Compartmentalization of ROS production in muscle1:02:03. Should supplement with antioxidants?1:07:23. Increased mortality in people taking high levels of supplements1:06:32. Antioxidant supplements improve those with chronically high ROS?1:09:20. Mitochondria ROS and mitochondria specific antioxidants1:14:37. Exercise and antioxidant gene expression1:16:50. Mitochondria have antioxidant enzymes1:17:50. Carlos's methods to study ROS with contraction/insulin resistance1:23:20. Takeaway messages1:27:39. ROS and glucose uptake during exercise1:29:43. Outro (9 seconds) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Emeritus Professor Michael Gleeson from Loughborough University, England. He is the biggest global name with many decades of research examining the effects of exercise and diet on the immune system. Exercise is beneficial for the immune system unless it is undertaken at a very high /elite level. A very interesting chat. Twitter: @profmikegleeson0:00. Introduction/Michael's early career exercise research training5:41. Early studies on exercise and immune system: Eric Newsholme6:57. Prolonged exercise reduces plasma glutamine (leukocytes)8:30. Michael retired in 2016 but still writing books etc9:56. Increased upper respiratory tract infections after a marathon11:20. How the immune system responds to prolonged exercise13:10. What's going wrong with athletes re their immunity (multifactorial)16:58. Why does WBC function go down with exercise?19:42. CHO ingestion during exercise can alter immune function23:35. Athletes don't sleep as well, effects immunity28:00. Moderate levels of physical activity improves immune function32:18. Very high levels of exercise decreases immune function36:03. 1-2 hr a day of ex is beneficial for the immune system37:08. Better outcomes in response to Covid in people that exercise42:38. Is walking sufficient to improve immune function?44:35. Does exercise/standing around in cold cause more colds?48:20. Unless deficient in vitamins and minerals don't need to supplement51:45. Vit D / zinc supplementation for athletes?53:00. Vit D supplementation for ultramarathoners?55:24. Can detect overtraining using stress/immune markers?1:03:20. Exerkines, exercise and the immune system1:07:45. White blood cell levels and exercise1:11:27. Age and the immune system1:12:57. Sex differences and the immune system1:17:35. Do we get sick more often when go on holidays?1:19:05. Babies need stimulation of their immune systems1:21:04. Takeaway messages1:23:35. Smart to push through a cough and keep exercising?1:26:00. Stress and the immune system1:27:02. Asthma, bronchitis and air temperature1:28:02. Most research studies don't measure if an infection is present1:30:16. Outro (9 seconds) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Dr Paul Cohen from Translational Research Institute for Metabolism and Diabetes, AdventHealth Orlando, Florida, USA. He has a very strong track record of research examining muscle mitochondria in health and disease and in particular the effects of exercise in attenuating the reductions in mitochondrial function with age. A very interesting chat. Twitter: @CoenPM 0:00. Introduction/Paul's exercise research training 3:10. Exercise, aging and inflammation markers etc 5:55. Bret Goodpaster/Advent Health 8:53. Muscle mitochondria functions 10:15. Mitochondria: energetics, function, biogenesis 13:11. Effects of aging on mitochondria 16:15. Mitochondria energetics, VO2 max and muscle power with age 22:30. Isolated mito vs fibers vs in vivo measures of mito 24:52. Changes with aging per se vs inactivity with aging 28:40. Can mimic exercise using isolated mito measures? 32:03. Time course of mito changes with age vs physical activity 34:00. Is walking enough to maintain mitochondrial volume etc? 35:40. The body and the response to exercise is very integrative 37:25. Lipids in muscle and mitochondrial function 39:00. Subcellular vs intramyofibullar mitochondria 42:55. Mitochondrial energetics and mobility as age etc 44:45. Medications vs exercise 46:08. Aging, mitochondria respiration and leg power 47:40. Aging, mitochondrial energetics and fatigue 49:10. Sex differences in mitochondrial energetics 50:25. Aging vs physical inactivity with aging 52:00. Aging, mitochondria, gait speed and mortality 54:08. If do one thing best to do aerobic or weight training? 56:12. The best exercise is the exercise that people will do 56:10. Social interaction 57:20. Exercise for health span vs life span/“Stop aging” 1:00:12. Healthy aging when have a well managed disease? 1:01:52. Markers of healthy aging 1:03:05. Inherited and acquired mito DNA sequence variations 1:06:10. Nitrate supplementation, mitochondria and aging 1:09:05. Bed rest, diabetes, muscle mass and mitochondrial 1:13:15. Takeaway messages 1:14:43. Links between mitochondrial function and insulin sensitivity? 1:18:43. Outro (9 seconds) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor: https://anchor.fm/insideexercise Google Podcasts: shorturl.at/bfhHI Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice

Dr Glenn McConell chats with Professor Lars Nybo from the University of Copenhagen. He is an expert on the effects of environmental conditions on exercise. Here he discussed factors effecting cycling performance and then focused on circumstances where one needs to be careful applying findings from the lab to the real world. A very interesting chat. Twitter: @Nyborger Nybo0:00. Introduction2:20. Lars incredible hour record on the bike4:45. Lab vs real world effects of temperature on cycling9:26. Coefficient of drag/watts/watts per kg11:31. VO2 max vs short time trials13:21. VO2 max (relative vs absolute) and flat vs hilly riding15:00. How can Wout van Aert do so well in such different events?16:46. Sprints at end of a stage vs track sprints18:46. Lab studies steady state but doesn't happen in real life21:16. Lars 6 hr lab/field study mimicking real life more26:06. Fat oxidation higher after many hours hard than fat max test30:46. Importance of high intensity training vs volume32:25. Fat oxidation high during hard ex even when ingesting CHO39:56. 20 min time trial vs VO2 max41:56. Aerodynamic positions vs power losses46:56. Heat, stroke volume, cardiac output, VO2 max etc50:06. Heat, central fatigue, electrical stimulation, EMG56:46. Usefulness of rating of perceived exertion1:00:26. Solar radiation and cardiovascular function1:06:36. Ultraviolet light, nitrite, nitric oxide and drops in blood pressure1:10:16. Suntan lotion and thermoregulation1:11:26. Heat acclimation as a result of passive vs active heat1:14:54. Fans and clothes during exercise and heat acclimation1:17:36. Does heat acclimation help exercise in the cold?1:19:21. Heat acclimation raises Hb mass1:21:41. Altitude and Hb mass1:25:06. Heat acclimation lowers Hb concentration but raises Hb mass1:28:16. Increasing cycling infrastructure and adherence1:32:21. Electric bicycles1:34:06. Takeaway messages1:36:06. Max heart rate higher in the heat1:38:42. Outro (9 seconds) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Everyone is talking about Zone 2 training. What is it? First, its important to understand that I show 5 training zones here. Other sources use 6 zones, still others 4, and others zone 7… so we're already not talking about the same thing. “Zone 2” for fat burning is a bit of a myth Fact: Exercise at lower intensities burns a high percentage of fat. Exercise at high intensities burns a low percentage of fat. Though it's possible to train in a way that allows your body to gradually continue to use fat at higher intensities, it's a process and many are skipping ahead to higher intensity exercise or just experiencing DRIFT.. where they do it long enough that their heart rate and intensity goes up from the stress and dehydration… instead of consciously keeping comfort level (talk test, breathing through nose AND Heart rate if known from testing) where it should be to train a base. The thing to remember (written in 2015 in You Still Got It, Girl!) is that a small percent of a bigger number can still be more than a big percent of a small number. AND... it's not the exercise time alone that you want to focus on. HIIT has a bigger post-exercise “after burn.” However, what is most important… is this: If you're stressed… the HIIT-imposed stress may be too much (during adrenal or chronic fatigue) … and or if situational life stresses are HIGH.. the intensity of your exercise should potentially be lower to REDUCE CORTISOL and INFLAMMATION first… before adding the HIIT. For most women… zone 2 is walking but not jogging. It's often impossible to keep the HR low enough to be training ZONE 2 while running. Even though you “feel” good…. if the cardiac drift is enough, you're in zone 3… and cortisol is elevated. This definitely happens as you approach 60 minutes and certainly beyond. Heat, dehydration, sleep deprivation or emotional stressors can also increase the intensity. At true ZONE 2… staying low enough for short enough times, zone 2's biggest benefit is NOT burning fat for fuel. It's REDUCING cortisol levels by moving at a low level, reducing blood sugar levels, and creating a base to build greater fitness. Women Already Burn More Fat Than Men at Any Given Exercise Intensity Ollie Chrzanowski-Smith from the University of Bath explains: "Our study found that females typically have a greater reliance upon fat as a fuel source during exercise than males. Understanding the mechanisms behind these sex differences in fuel use may help explain why being female seems to confer a metabolic advantage for insulin sensitivity, an important marker of metabolic health.”   What About Strength Training - Does it Support Fat Burning in Midlife? Traditionally we don't think of weight training as Zone intensity using Heart Rate to tell intensity, but number of repetitions to fatigue and volume in terms of multiple sets (not time). So your heart rate will soar during a set and return to zone 1 between, mimicking true HIIT, but it isn't the point of strength. Your evaluation there is based on reaching muscular fatigue in recommended repetitions. Beginners start with more not less. You've got to show some love and respect your joints and ligaments before your strength training will help you love your muscle and body composition. Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge References:  Oliver J. Chrzanowski-Smith, Robert M. Edinburgh, Mark P. Thomas, Aaron Hengist, Sean Williams, James A. Betts, Javier T. Gonzalez. Determinants of Peak Fat Oxidation Rates During Cycling in Healthy Men and Women. International Journal of Sports Nutrition and Exercise Metabolism, 2020; 1 DOI: 10.1123/ijsnem.2020-0262 Oliver J Chrzanowski‐Smith, Robert M Edinburgh, Eleanor Smith, Mark P Thomas, Jean‐Philippe Walhin, Francoise Koumanov, Sean Williams, James A Betts, Javier T Gonzalez. Resting skeletal muscle ATGL and CPT1b are associated with peak fat oxidation rates in men and women but do not explain observed sex differences. Experimental Physiology, 2021; DOI: 10.1113/EP089431   Resources:  Hot Not Bothered Challenge:  https://www.flippingfifty.com/hnb-challenge Advanced Specialist:  https://www.flippingfifty.com/specialist    Other Episodes You Might Like:  5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss https://www.flippingfifty.com/building-muscle-after-menopause/ Endurance Exercise During Menopause: Fat or Fat Burning? https://www.flippingfifty.com/endurance-exercise-during-menopause/ 

Zone 2 training for menopause? Is it the solution to fat loss? If so why, and if not why not?  Everyone is talking about Zone 2 training. What is it? First, it's important to understand that I use 5 training zones. Other sources and other coaches use 6 zones, still others 4 and 7 zones… so we're already not talking about the same thing. It's so much easier to share this in a “feels like” description. Especially when talking to clients.  I recently had a question from a client: What zone should we be in when doing intervals?  My answer needed to be very intuitive. My answer could have backfired. Here's how.  Say I tell her that zone 4 and 5 are the zones for HIIT intervals. (alternated with zone 1 for recovery).  With that answer, what's she going to do? Very likely, she has never been tested using the mode of exercise she's going to use (treadmill or bike) and instead what she's doing is using an age-related chart predicting her target heart rate range for a specific level of intensity. This would be so wrong.  For adults over 40… this kind of prediction underpredicts where they should be the majority of the time.  Then, even when someone tested and a knowledgeable coach has interpreted and determined ranges…  For anyone trying to use HR to see if they reach the right intensity during a 20-30 second burst of exercise… a monitor typically is measuring what happened, not the actual what is happening.  So we've got challenges with different sets of zones. We can't compare apples to oranges.  We've got challenges with predicted and tested zones. And we've got a fundamental challenge with fat burning zone myths that still linger.  This episode focuses on:  Understanding fat burning - when and how it happens at each level of exercise Understanding the best application of types fat burning exercise - for women in midlife you may be working with  Busting Fat Burning Zone Myths for Midlife Clients The theory behind “Zone 2” for support with fat burning is a bit of a myth. Facts: Exercise at lower intensities burns a high percentage of fat. Exercise at high intensities burns a low percentage of fat. Though it's possible to train in a way that allows your body to gradually continue to use fat at higher intensities, it's a process and many are skipping ahead to higher intensity exercise or just experiencing DRIFT.. where they do it long enough that their heart rate and intensity goes up from the stress and dehydration… instead of consciously keeping comfort level (talk test, breathing through nose AND Heart rate if known from testing) where it should be to train a base. The thing to remember (written in 2015 in You Still Got It, Girl!) is that a small percent of a bigger number can still be more than a big percent of a small number. AND.. it's not the exercise time alone that you want to focus on. HIIT has a bigger post-exercise “after burn.” However, what is most important… is this: If you're stressed… the HIIT-imposed stress may be too much (during adrenal or chronic fatigue) … and or if situational life stresses are HIGH.. the intensity of your exercise should potentially be lower to REDUCE CORTISOL and INFLAMMATION first… before adding the HIIT. For most women… zone 2 is walking but not jogging. It's often impossible to keep the HR low enough to be training ZONE 2 while running. Even though you “feel” good…. if the cardiac drift is enough, you're in zone 3… and cortisol is elevated. This definitely happens as you approach 60 minutes and certainly beyond. Heat, dehydration, sleep deprivation or emotional stressors can also increase the intensity. At true ZONE 2… staying low enough for short enough times, zone 2's biggest benefit is NOT burning fat for fuel. It's REDUCING cortisol levels by moving at a low level, reducing blood sugar levels, and creating a base to build greater fitness. Zone 2 training for menopause can't ignore the fact that women already burn more fat compared to men at any intensity level of exercise. It may be the exercise that supports greater insulin sensitivity is a lower-level exercise and that HIIT positively influences post-exercise fat oxidation. So that if your client is exercise tolerant right now, both included in her program are helpful.  To learn more about Exercise Intolerance and Menopause Fitness, check here for the Flipping 50 Menopause Fitness Specialist. https://www.flippingfifty.com/specialist  What About Strength Training and Zone 2 Training?  Traditionally we don't think of weight training as Zone intensity using Heart Rate to tell intensity, but number of repetitions to fatigue and volume in terms of multiple sets (not time). So you're heart rate will soar during a set and return to zone 1 between, mimicking true HIIT, but it isn't the point of strength. Your evaluation there is based on reaching muscular fatigue in recommended repetitions. Beginners start with more not less. You've got to show some love and respect your joints and ligaments before your strength training will help you love your muscle and body composition.   References:  Oliver J. Chrzanowski-Smith, Robert M. Edinburgh, Mark P. Thomas, Aaron Hengist, Sean Williams, James A. Betts, Javier T. Gonzalez. Determinants of Peak Fat Oxidation Rates During Cycling in Healthy Men and Women. International Journal of Sports Nutrition and Exercise Metabolism, 2020; 1 DOI: 10.1123/ijsnem.2020-0262 Oliver J Chrzanowski‐Smith, Robert M Edinburgh, Eleanor Smith, Mark P Thomas, Jean‐Philippe Walhin, Francoise Koumanov, Sean Williams, James A Betts, Javier T Gonzalez. Resting skeletal muscle ATGL and CPT1b are associated with peak fat oxidation rates in men and women but do not explain observed sex‐differences. Experimental Physiology, 2021; DOI: 10.1113/EP089431 https://web.archive.org/web/20190219091132id_/http://pdfs.semanticscholar.org/1876/7c1a9e2c309e470821f34f66ad43c3a5bc67.pdf   Resources:  Health & Fitness Business Scorecard: https://www.fitnessmarketingmastery.com/scorecard Menopause Fitness Specialist Program https://www.fitnessmarketingmastery.com/menopause-fitness-specialist/   Other Episodes You Might Like:  4 Ways Blood Sugar Could Halt Your Clients Fat Burning & Weight Loss: https://www.fitnessmarketingmastery.com/helping-midlife-clients-lose-weight/ 3 Fast Ways to Better Results for Female Training Client: https://www.fitnessmarketingmastery.com/female-training-client/

In today's episode of the BikeRadar podcast, digital writer Jack Evans is joined by Dr Tim Podlogar, an expert on carbohydrates for cycling. Tim has a PhD in Exercise Metabolism from the University of Birmingham, where he is a research fellow. He is also a nutritionist for Bora-Hansgrohe WorldTour cycling team, where he developed Jai Hindley's Giro d'Italia-winning feeding strategy. Tim is himself one of the fastest amateur cyclists on his local roads around Birmingham.  Jack and Tim discuss how he helps his professional riders manage their weight while optimising performance in tough training sessions and races. Tim is not fixated with marginal gains and instead says ensuring a rider consumes adequate carbohydrates is a maximal gain. He explains what we can learn from the extremely high-carb strategy he devised for Hindley at last year's Giro. Tim sings the praises of simple carbohydrates, such as Haribo, while warning against overeating protein. Lastly, Jack asks how to avoid the dreaded bonk – something Tim confesses even he occasionally falls victim to.  https://www.bikeradar.com/advice/nutrition/how-to-lose-weight-cycling/ https://www.bikeradar.com/advice/fitness-and-training/how-to-avoid-bonking-on-a-bike-ride/ https://www.bikeradar.com/advice/nutrition/how-carbs-can-help-you-perform-at-your-best Learn more about your ad choices. Visit podcastchoices.com/adchoices

How can we navigate a health and fitness space riddled with pseudoscience and misinformation? What does it mean to live in the post-truth era? How can we all train ourselves to become better critical thinkers? We dive into all this and more with Dr. Nicholas Tiller, who we discovered because of his call to action paper about the need for exercise scientists to contest the growing amount of misinformation in the space. Nick is a senior researcher in the Institute of Exercise Physiology and Respiratory Medicine (Lundquist Institute) at Harbor-UCLA Medical Center. Tiller has a broad research profile, contributing numerous peer-reviewed studies in cardiopulmonary function (specifically in chronic respiratory disease), respiratory mechanics, and exercise limitation. Tiller is a leading authority in the physiology and pathophysiology of extreme exercise, a subject of personal interest in his capacity as an ultramarathon runner. He is an associate editor of the International Journal of Sports Nutrition and Exercise Metabolism. While Nick's work focuses on exercise science, he is fundamentally a skeptic and an advocate for critical thinking. This lens is apparent throughout all of his work, and drives much of what we discuss in this episode. Check out his website here He's also very active on Twitter ​His book Skeptics Guide to Sports Science has been reviewed as one of the "Best Sports Science Books of All Time" and easy a great reference from common exercise science myths. His column on Skeptical Inquirer is also excellent. For more on the story we briefly discussed about the British con artist who scammed militaries with fake bomb detectors, you can start here. If you want to dive deeper into our brief conversation about the Tuft's Food Compass research and the subsequent Joe Rogan drama, start with this blog post. Some of the reading that Nick suggests includes: Isaac Asimov's Robot series (and Alex also recommends Foundation) Carl Sagan's Demon Haunted World James Randi's Flim Flam He also recommends the following podcasts for aspiring skeptics: Skeptics Guide to the Universe Geologic

Tim Podlogar, PhD, is a Research Fellow at the University of Brimingham, Assistant Professor at the University of Primorska (Slovenia), and nutritionist for the Bora Hansgrohe World Tour cycling team. One of Tim's main areas of expertise is the science and practice of carbohydrates in endurance sports, and this is the topic for today's interview.          IN THIS EPISODE YOU'LL LEARN ABOUT: -Carbohydrates before, during, and after competition -When and why to use glucose and fructose -Is 120 g/h carbohydrate feeding superior to the commonly recommended 90 g/h?  -Training in a glycogen-depleted state -Reverse engineering your carbohydrate intake by looking at upcoming workout demands -Continuous blood-glucose monitoring -Training the gut SHOWNOTES: https://scientifictriathlon.com/tts354/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.  ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts. LINKS AND RESOURCES: Tim's website, Instagram and Twitter Nutrition at the cycling World Tour level with Robert Gorgos (Bora-Hansgrohe nutritionist) | EP#267 RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233 The menstrual cycle and oral contraception – impact on exercise performance with Kelly McNulty | EP#280 Carbohydrate intake in racing – a case for going very high with Aitor Viribay Morales (Astana Pro Team) | EP#269 Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248 High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236 High rates of fat oxidation are maintained after the sleep low approach despite delayed carbohydrate feeding during exercise (NB. Delayed feeding in train-low strategies) - Podlogar et al 2021 (full text link) Increased exogenous but unaltered endogenous carbohydrate oxidation with combined fructose-maltodextrin ingested at 120 g h -1 versus 90 g h -1 at different ratios (NB. 90 g/h vs. 120 g/h carbohydrate) - Podlogar et al. 2022 Progressive increase in glucose transport and GLUT-4 in human sarcolemmal vesicles during moderate exercise (NB. GLUT4 needs time to be translocated to the muscle membrane - reason for progressive feeding) - Kristiansen et al. 1997 Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate (NB. No muscle glycogen sparing with CHO but prolonged endurance -> yet blood CHO source then rescues low muscle glycogen levels -> so 120 might be better than 90 if being able to oxidise it) - Coyle et al. 1986 Glucose Plus Fructose Ingestion for Post-Exercise Recovery-Greater than the Sum of Its Parts? (NB. Why fructose?) - Gonzalez et al. 2017 Performance effects of periodized carbohydrate restriction in endurance trained athletes - a systematic review and meta-analysis (NB. review of CHO restriction) - Gejl & Nybo 2021 Effect of Carbohydrate Content in a Pre-event Meal on Endurance Performance-Determining Factors: A Randomized Controlled Crossover-Trial (NB. Blood glucose rises similarly as lactate on a graded test) - Aandahl et al. 2021 "Addition of fructose to a carbohydrate-rich breakfast improves cycling endurance capacity in trained cyclists" (NB. Breakfast study) - Podlogar et al. Will be published in the International Journal of Sport Nutrition and Exercise Metabolism. Exercise Physiology: Theory and Application to Fitness and Performance - Book by Scott Powers et al.  RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.