Inside Exercise

Dr Glenn McConell chats for a second time with Professor Michael Joyner from the Mayo Clinic, Minnesota, USA. Michael blew me away with his absolutely amazing knowledge on past athletes and coaches and their endurance training methods. Very different types of training can result in similar results. His running Haiku: Run a lot of miles, some faster than your race pace, rest once in a while. Michael was first on the podcast on October 9th, 2022. Michael’s Twitter: @DrMJoyner 0:00. Introduction2:25. Foot races in the 1700s and 1800s (running 5 min/mile!)3:56. Pheidippides: run from Marathon to Athens etc4:49. Tarahumara Indians from Northern Mexico5:05. Arthur Lydiard’s (Peter Snell etc) training methods7:45. Rudolf Harbig, Zatopek, Percy Cerutty, Herb Elliot9:50. Bob Schul (intervals twice a day) and Ron Clarke10:05. All roads lead to the 1964 5000m at the Tokyo Olympics11:35. Dellinger/Bowerman: Mixed training methods like today.13:10. Very different types of training can result in similar results13:30. His running Haiku: Run a lot of miles, some faster than your race pace, rest once in a while15:30. Kipchoge training very similar to Bill Rodgers and Frank Short (1970s)16:13. Derek Clayton: high mileage at close to race pace19:02. Several ways to reach the same VO2 max, LT and economy21:48. Long slow distance runners raced a lot. Eg Ed Winrow23:35. Year round training: Parvo Nurmi etc24:20. Glenn Cunningham: intervals. Rudolf Harbig26:01. Sweden during WWII, Zatopek interval training27:16. In the 60s push back against intervals, LSD29:12. Swimmers: Igloi style interval training with short recoveries32:35. Would runners do better with a modified Igloi/Schul style program?35:05. Michael’s impressive cycling training/ hard-easy39:02. “Peloton art”/ “Strava art”39:27. David Costill: reduced swimmers training volume43:17. How high a VO2 max can the average person attain?45:46. Arthur Lydiard/all round athletes etc48:37. Develop as all round athletes before specialize50:00. Overreaching/Overtraining52:40. Takeaway messages53:54. Outro (9 secs)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.com Subscribe 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 Niels Ørtenblad, an expert on muscle glycogen from the University of Southern Denmark, discusses the history of muscle glycogen research, the effects of diet and exercise on glycogen levels, the correlation between glycogen and muscle fatigue, and the efficiency of carbohydrate use during exercise. The podcast also explores the relationship between exercise intensity and glycogen utilization, the impact of calcium levels on glycogen depletion, and the importance of collaboration in scientific research.

Dr Jonathan Little, expert on metabolism, nutrition, type two diabetes, and exercise discusses keto diets and ketone supplements. Topics include different types of keto diets, the rationale for them, their impact on health and exercise performance, adherence to keto diets, effect on body weight, controversies regarding cardiovascular risk, metabolic flexibility, and the relationship between keto diets and exercise metabolism/performance

Dr Glenn McConell chats with Professor Margo Mountjoy from McMaster University in Canada. A wide ranging and at times emotional discussion about the types of harassment and abuse (psychological abuse underlies most), prevalence of abuse (higher in marginalized groups), power relationships, reporting policies and procedures, barriers to reporting abusive behavior, the Nasser case, how empower the good people to effect change etc. Trauma informed care, the 4Rs: Realising that trauma is common, recognizing the signs of trauma in other people, responding to it and resisting retraumatization. A very passionate, compassionate and caring person. 0:00. Introduction and Margo’s sporting and Medical background 6:25. How Margo was first confronted by abuse in sport 8:25. Her leading IOC consensus statements on abuse 10:35. Cultural normalization of abuse 11:45. Barriers to reporting abusive behavior. Nasser case 13:09. Safeguarding framework during the Olympic Games, local sport etc 15:45. Types of harassment and abuse 20:15. The Larry Nasser gymnasts sexual abuse case 24:02. Toxic cultures, eg physical abuse of children in Japan 25:35. Learned behaviors/positions of power 29:21. Prevalence of abuse. Higher in marginalized groups 34:30. Victimizing and sport training 36:15. Homophobic slurs in sport 38:37. Body fat, image, shaming/eating disorders 42:15. RED-S (relative energy deficiency in sport) 44:03. RED-S, weight loss and abuse 45:37. Harassment, abuse and mental health 48:39. Need to recognize, manage, treat and support 53:12. Reportable offenses/involving the police 54:25. Are things getting better? 56:10. Doctors: Advocating/empowering 57:44. Trauma informed care: the 4Rs. 1:02:10. Takeaway messages 1:04:10. Outro (9 secs) 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 Podcast Addict: https://podcastaddict.com/podcast/4025218

Dr José González-Alonso, expert in exercise in the heat and dehydration, discusses muscle blood flow, fluid ingestion during exercise, cardiovascular drift, dehydration's effect on performance, and the impact of fluid intake on muscle glycogen use. They also touch on topics like blood osmolality, heat and humidity's effects on exercise, and the unknowns in the field. The podcast delves into the relationship between fluid intake, urine production, and osmolality. Additionally, it explores the complexity of fatigue and the role of the periphery in the cardiovascular system.

Dr Glenn McConell chats with Professor Kirsty Elliott-Sale from Manchester Metropolitan University, England. She is an expert on female exercise physiology . We discuss the effects of the menstrual cycle, oral contraception, pregnancy and the menopause on exercise performance. As will become apparent, more research needs to be done on these important areas. 0:00. Introduction and Kirsty’s intro to research etc 5:05. Finally more research on female exercise physiology 6:25. Men have been the default research participants 9:53. Sex difference studies are a very different issue 11:47. Effects of the menstrual cycle on exercise performance -Systematic review/meta analysis mentioned: Kelly Lee McNulty et al. Sports Med. 50(10):1813-1827, 2020. 14:45. Variation in menstrual cycle length, existence, symptoms 20:35. Manipulating the menstrual cycle/hormonal profile 22:13. Ovarian hormone changes over the typical menstrual cycle 24:40. Effect of oral contraception on ovarian hormone levels 32:05. Effect of oral contraception on exercise performance -Systematic review/meta analysis mentioned: Elliott-Sale et al. Sports Med. 50(10): 1785–1812, 2020. 42:00. Effects of pregnancy on exercise performance 46:50. Questionnaires on these areas of research 49:00. Return to exercise after having children 55:30. Effect of the menopause on exercise performance 1:02:40. Does the menopause effect the trajectory of changes 1:04:17. Muscle mass loss after menopause 1:05:35. What Kirsty is excited about at the moment 1:08:30. Takeaway messages -Methodological considerations paper: Elliott-Sale. Sports Med. 51(5):843-861, 2021. 1:11:19. Outro (9 secs) 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

Dr Glenn McConell chats with Professor Stuart Phillips from McMaster University in Canada. He is the world expert on protein needs for optimal muscle mass with exercise. We discussed gaining muscle to combat losing muscle. The discussion centered around resistance training, dietary protein needs, whether need protein from meat, the timing of protein intake, the need for protein supplements and protein needs with aging. Lots more. He has been very open to changing his views based on the data. An important, fun chat. 0:00. Introduction and Stuart’s research journey 7:50. Gaining muscle to combat losing muscle 10:35. Muscle mass loss with aging, role of inactivity 12:30. Need to do both cardio and resistance training 14:43. Maximizing gains in muscle 18:25. Rating of perceived exertion to prescribe exercise 22:25. Muscular endurance vs aerobic endurance 26:20. Rugby: Big, fast and fit. Jonah Lomu 27:55. Resistance training can increase running economy 29:08. Now believes no need for most athletes to eat extra protein 33:55. Aging results in anabolic resistance 35:40. Timing of protein intake is not important 36:35. Most don’t need protein supplements 40:10. Need other supplements? Creatine 44:28. Plant-based diets are sufficient for protein needs 47:20. Healthy vegan/vegetarian diets and health 49:08. Healthy vegan/vegetarian diets have sufficient protein 52:39. Unhealthy vegan/vegetarian diets 54:40. Protein synthesis rates vs long term outcome 58:15. Can you outrun a bad diet?/issues with social media 1:04:44. Protein turnover and complementary proteins etc. 1:08:20. Genetic limit to muscle mass etc 1:10:15. Leucine, anabolic steroids and protein synthesis 1:13:15. Are there adverse effects of protein? Protein restriction 1:17:00. Plant-based protein better for longevity 1:19:30. Rodent studies/ catabolic crisis etc 1:21:30. Why endurance athletes live longer than resistance athletes 1:23:04. High load vs low load and hypertrophy 1:24:32. Capillary blood flow and resistance training 1:25:55. Interference of strength and endurance training? 1:26:50. Takeaway messages 1:31:15. Outro (9 secs) 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, Google podcasts Etc

Dr Glenn McConell chats with Professor Samuele Marcora from the University of Bologna in Italy. He is an expert on the psychobiology of endurance performance and fatigue. We discussed the importance of the perception of effort/rating of perceived exertion on exercise performance and fatigue. Pros and cons of zoning in vs zoning out. How the perception of effort can be modified by factors such as exercise training, mental fatigue and caffeine.   0:00. Introduction and Samuele’s research journey  8:33. Feeling of fatigue when at rest vs fatigue during exercise  11:03. “Central fatigue”  12:09. Fatigue and perception of effort  15:33. Doesn’t agree with the Central governor model  20:54. Motivation and exercise in the heat  23:08. RED-S, expectancy of perception of effort  24:46. Aspects making up the psychobiological model  29:55. Time trials and pacing  32:34. Mass start races  34:25. Pros and cons of zoning in vs zoning out  39:06. Amnesia and pacing  41:00. Caffeine reduces perception of effort  46:45. Physical fitness reduces perception of effort  50:40. In a marathon the perception of effort is similar for everyone  51:35. How do some push through pain vs mere mortals  55:58. Motivation and exercise performance  57:36. Experience and the ability to push oneself  59:50. SAS type training is essentially psychological training  1:01:19. Contribution of genetic components  1:02:36. Going too fast at the start of races  1:05:22. Central command vs feedback (afferent) signals  1:14:03. Respiratory frequency and perception of effort  1:15:58. Brain training/mental fatigue  1:20:35. Psychological load affects overall training load  1:25:03. Why fatigue when ingest carbohydrate  1:29:45. Dopamine /serotonin and fatigue  1:33:24. Capsaicin and perception of effort  1:35:05. Panadol (Paracetamol) and perception of effort  1:36:58. Pacemakers help partly due to cognitive drafting  1:38:32. Takeaway messages  1:40:25. What about efforts under 30 seconds?  1:45:02. Outro (9 secs)   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

Dr Glenn McConell chats with Professor Graham Holloway from the University of Guelph in Canada. He is an expert on mitochondrial bioenergetics. We discussed the effect of exercise intensity and duration and exercise training on fat/lipid and carbohydrate metabolism, whether alterations in substrate availability such as high fat diets, high fat meals, high carbohydrate meals etc affect fat oxidation and mitochondrial function and the effect of high fat diets on insulin sensitivity. Central role of ADP. 0:00. Introduction and Graham’s sporting and research journey 6:06. Fat availability and fat oxidation at rest snd during exercise 8:40. Carbohydrate metabolism out-competes fat metabolism 11:25. More energy per unit of oxygen from carbohydrate than fat 13:13. Increased ability to oxidize fat with endurance training 15:21. ADP and breakdown of muscle glycogen 16:20. Less increase in ADP during exercise after ex training 17:45. Effect of exercise intensity and duration on exercise metabolism 23:46. Fat more efficient store of energy 25:32. Does lactate inhibit fat oxidation? 28:47. Exercise training and sparing muscle glycogen during ex 29:40. Maximum fat oxidation rate 31:40. Best intensity of exercise training for mitochondrial adaptations 35:09. High fat diets and fat oxidation during exercise 37:40. Randle cycle/Glucose-fatty cycle 38:28. Meal composition affects what is used for energy 40:06. Excess body lipids/fat contribute to insulin resistance 45:35. Reactive oxygen species, fat and exercise 49:03. Best way to remove excess lipids/fat is to exercise 50:14. Dealing with extra carbohydrate 51:25. One high fat meal can cause insulin resistance 51:54. Insulin resistance and fat oxidation/ADP: 53:15. People with T2D have normal fat oxidation and normal glucose uptake during exercise 55:12. Does insulin resistance cause mitochondrial dysfunction? 58:14. Does mitochondrial dysfunction cause insulin resistance? 59:19. One high fat meal can cause insulin resistance 1:00:43. Ex training protects against fat induced insulin resistance 1:03:12. Acute exercise is protective w/o changing weight 1:04:30. Same mechanisms in adipose tissue/heart as skeletal muscle 1:06:04. Acute vs chronic reactive oxygen species/stress/exercise 1:10:10. Controversy around mitochondrial dysfunction/insulin resistance 1:11:42. Increasing fat oxidation by high fat diets 1:14:17. Takeaway messages 1:16:00. Outro (9 secs) 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 LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: YouTube Spotify Apple Podcasts Google Podcasts Anchor Etc

Dr Mark Hargreaves, leader in exercise metabolism/physiology, discusses the effects of muscle glycogen availability and carbohydrate ingestion on exercise metabolism and performance. Topics include high fat/ketogenic diets, personalized management, continuous glucose monitors, heat and glycogen metabolism, fatigue when consuming carbohydrate during exercise, and the impact of excess carbohydrate and fat.