Inside Exercise

Dr Glenn McConell chats with Professor Paul Greenhaff from the University of Nottingham in England. He has been a leader in exercise metabolism research for over 30 years. He was the top global researcher in creatine and exercise for many years. His focus over several years has been on inactivity. We discuss the metabolic effects of inactivity and immobilization on insulin sensitivity and protein synthesis. 0:00. Introduction and Paul’s academic journey 4:00. What is physical inactivity and how is it measured? 8:53. Inactivity itself has negative effects that are under appreciated 10:56. Rodent models of activity/inactivity 13:25. Bed rest + sitting time and insulin resistance 16:02. Rapid reduction in insulin sensitivity with immobilization 18:08. Inactivity not just the opposite of activity? 21:10. After immobilization the responses to exercise is less 22:22. Effect of prolonged immobilization 25:38. Effects on blood flow distribution? 27:55. Effects of immobilizing one arm on the other arm 29:42. Study with 60 days of bed rest 32.15. Does immobilization cause muscle inflammation? 34:45. Exercise increases glucose uptake into bone 36:10. Episodic immobilization and metabolism and muscle mass 41:20. Return of function after immobilization 42:38. Exercise/anabolic resistance 46:51. Inactivity the largest risk factor for death 49:25. Effect of age on muscle mass etc 52:45. Why does insulin sensitivity decrease then plateau 54:13. What’s more important, diet or exercise? 55:32. Rodents/ cells as models 58:26. Do exercise snacks overcome inactivity? 1:00:10. Brain grey matter and activity/inactivity 1:03:30. Exercise effects multiple organs/integrative physiology 1:06:33. Takeaway messages 1:08:04. Why avoiding insulin resistance is so important 1:10:43. 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: https://open.spotify.com/show/3pSYnNSXDkNLH8rImzotgP?si=Whw_ThaERF6iIKwxutDoNA Apple Podcasts: https://podcastsconnect.apple.com/my-podcasts/show/inside-exercise/03a07373-888a-472b-bf7e-a0ff155209b2 YouTube: https://www.youtube.com/channel/UChQpsAQVEsizOxnWWGPKeag Google podcast, Podcast addict, etc

Dr Grégoire Millet, a world leader in altitude training and hypoxic conditioning, discusses the history of altitude training, different training techniques, immediate and long-term responses to hypoxia, health effects of altitude, improved blood vessel function with LLTH, and the impact of low and high oxygen. They also talk about VO2 max training at altitude, increased carbohydrate usage, sympathetic activation, and oxidative stress.

Dr John Thyfault, Professor at the University of Kansas Medical Center, discusses the relationship between exercise, fatty liver, and insulin resistance. He explains how exercise can prevent and treat fatty liver even independently of body weight. The podcast also touches on topics such as liver metabolism during exercise, converting carbohydrates into fats in the liver, the effects of high fitness on fatty liver, and the interconnectedness of organs in the body.

Dr Javier Gonzalez, Professor from the University of Bath, discusses carbohydrate metabolism at rest and during exercise, the effects of exercise on metabolism after a meal, and glycogen resynthesis. They touch on the use of tracers to determine glucose turnover and the impact of different types and amounts of carbohydrates. They also explore the importance of not immediately replenishing carbohydrates after exercise and the effects of carbohydrate ingestion on exercise performance.

Dr Glenn McConell chats with Professor Katrien de Bock from ETH Zürich - Swiss Federal Institute of Technology. We discussed how exercise training increases blood vessels in skeletal muscle. Also muscle cells and blood vessels in regards to injury/repair and cancer. We also discussed exercise and leucine sensitivity.   0:00. Introduction  2:00. What is the vasculature. Blood vessels Endothelial cells etc  5:46. Redirecting blood to the muscle during exercise  7:16. Exercise training increases blood vessels in muscle  8:50. Exercise also improves blood vessel function  10:13. How does exercise increase muscle blood vessels? Called angiogenesis. It appears there is either sprouting or splitting into two. Not clear still.  14:32. Does every study you do work? Need resilience. “Negative data”.  19:06. Types of cells in blood vessels/ cell cross talk Satellite cells, white blood cells etc.  21:05. Muscle repair and blood vessel cells Timing important. Anti inflammatories  24:20. Too many anti inflammatories not ideal For adaptations to exercise and muscle repair.  24:44. Exercise blood flow stimulates blood vessel growth/angiogenesis Also vascular endothelial growth factor.  27:07. Hypoxia inducible factor 1 alpha (HIF1a) Exercise is an adaptive response to stress 29:28. Endothelial cells differ between organs The experimental models that she uses. Metabolically active endothelial cells.  33.17. Different types of exercise and blood vessel growth  35:35. Blood vessels and satellite cells  37:30. The importance of cell, animal and human studies  38:35. Keep eyes open to collaborations from left field Serendipity and persistence. Apold1.  43:07. Blood flow restriction/iliac artery endofibrosis  46:27. Exercise and leucine sensitivity Timing of protein intake after exercise not important. Anabolic resistance.  50:45. Takeaway messages  52:40. Exercise, cancer and blood vessels etc  54:34. Outro (9 seconds)   Inside Exercise brings to you the who's who of 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: https://open.spotify.com/show/3pSYnNSXDkNLH8rImzotgP?si=Whw_ThaERF6iIKwxutDoNA Apple Podcasts: https://podcastsconnect.apple.com/my-podcasts/show/inside-exercise/03a07373-888a-472b-bf7e-a0ff155209b2 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9hbmNob3IuZm0vcy84ZTdiY2ZkMC9wb2RjYXN0L3Jzcw Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218

Dr Glenn McConell chats with Professor Herman Pontzer who is a Human Evolutionary anthropologist from Duke University. Herman has undertaken research with current day hunter gather communities and shown that although they are a lot more physically active than western societies, their average energy expenditures are not higher!! Constrained energy model (energy compensation): that when exercise the body constrains other energy use so less change in energy expenditure than would expect. Based on this he has the theory that exercise doesn’t affect energy expenditure/body weight. Glenn challenged these ideas and was a devils advocate throughout this discussion. 0:00. Introduction  1:47. Herman was surprised Hadza hunter gathers don’t have high energy expenditures  7:39. Others had found dissociations between PA and energy expenditure  8:34. So I ride 1hr/day and walk 10,000 steps but don’t expend more energy?!  9:43. Constrained energy model 11:20. Minnesota starvation experiment 14:30. Starvation vs extreme exercise 16:30. Midwest exercise 2 study 17:05. Constrained energy model takes time 18:51. Some people can push past the constrained energy model  21:20. Within subjects vs cross sectional effects re Constrained energy model  23:58. He found higher body fat compensate more with exercise  26:12. Optimal BMI for all cause mortality increasing  28:00. BMR, energy expenditure and the Constrained energy model 32:39. Double labeled water method  35:19. RER and double labeled water method  37:50. Measuring food intake in Hunter gathers  40:02. Given his model, shouldn’t athletes that eat a lot put on weight?  42:29. Amount can exercise where overcome Constrained energy model  44:44. Lack of weight loss in exercise studies 49:04. Agree that there must be some energy compensation with exercise  51:12. Relative energy deficiency in sport vs energy compensation 53:40. Exercise and resting metabolic rate  56:09. Cooking potatoes doubles the energy density?!  57:38. He thinks diet determines body weight  1:00:17. Hunger/satiety  1:01:38. Losing weight with exercise and hunger hormones  1:03:21. Genetics x environment re obesity crisis  1:05:58. Hadza don’t mix CHO and fat foods  1:07:52. Components that may play a role in the constrained energy model  1:12:41. Outro (9 seconds) Inside Exercise brings to you the who's who of 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 Apple Podcasts Google Podcasts YouTube Anchor Podcast addict Chromecast etc

Dr Glenn McConell chats with Professor Laurie Goodyear from the Joslin Diabetes Centre at Harvard Medical School. Laurie is a very big name in the field of exercise metabolism with a remarkable track record. She has examined glucose and fat metabolism during exercise and more recently has been focusing on developmental origins of health and disease and the benefits of exercise. Exercise of the mother, the father and even the grandmother has beneficial effects on offspring, especially if the parents were on a high fat diet. The role of epigenetics is discussed.   0:00. Introduction  3:20. How Laurie ended up in exercise research. Started off very applied and then mechanistic. 8:02. Developmental origins of health and disease. Dutch famine etc.  12:22. Rodents allow observations over a lifetime. 13:00. Genetics and epigenetics  17:30. What you do during your life affects what’s passed on  18:30. Maternal exercise and offspring health. High fat diets with and without exercise  25:50. Effects on the placenta /liver SOD3 activates AMPK. Need normal Vitamin D and exercise 28:20. Human studies appear to fit with the rodent findings  33:00. Paternal exercise and offspring health High fat diets with and without exercise  37:40. Grand-maternal exercise  40:29. Voluntary wheel running  42:08. Recommendations before conceive  44:00. Translation of mice running wheel results to humans. Normally active is the control. Sedentary behaviour is the treatment.  49:36. Real life: Things not working in the lab  52:34. How much the high fat diet vs obesity?  54:38. Exercise early in life can overcome issues. Pancreas. 58:10. Organ cross talk. Fat cells and exercise. Adipokines. Lactate signaling the adipose tissue.  1:01:03. Take away messages. Inside Exercise brings to you the who's who of 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: https://open.spotify.com/show/3pSYnNSXDkNLH8rImzotgP?si=Whw_ThaERF6iIKwxutDoNA Apple Podcasts: https://podcastsconnect.apple.com/my-podcasts/show/inside-exercise/03a07373-888a-472b-bf7e-a0ff155209b2 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9hbmNob3IuZm0vcy84ZTdiY2ZkMC9wb2RjYXN0L3Jzcw Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 YouTube: youtube.com/@insideexercise

Dr Glenn McConell chats with Professor Håkan Westerblad from the Karolinska Insitute in Sweden. Håkan is a massive name in the field examining the mechanisms of muscle fatigue. The first 20 min is a general discussion of fatigue during exercise which is suitable for a general audience. Then it becomes more complex as as we discuss the mechanisms causing fatigue.   0:00. Introduction  0:56. His background, semi-retired, Scandinavian research  5:36. Definition of fatigue  7:39. Potential sites of fatigue. Central vs peripheral fatigue.  10:34. Fatigue during exercise in the heat.  14:02. Eccentric/concentric contractions and force/fatigue  17:22. Eccentric exercise and muscle soreness  18:16. Lactic acid and delayed muscle soreness  20:26. Mechanisms of skeletal muscle fatigue.  24:35. Methods in muscle and humans fibers. 25:50. Mechanisms of fatigue during 100m sprint.  31:28. Creatine supplementation and fatigue. 33:22. Fatigue, acidity and physiological temperature.  35:47. Lactate beneficial?/protective?  37:26. Lactate threshold. 38:37. Calcium and fatigue.  Sodium-potassium pumps.  40:50. Energy used for contraction vs maintaining muscle ion levels. 43:46. Mechanisms of fatigue during 400m running race.  45:30. Muscle fibre types and fatigue. Calcium and fatigue.  50:13. All out 400m run versus 400m repeats  50:36. Muscle glycogen, prolonged exercise and fatigue.  56:50. Sodium potassium pump and fatigue.  1:00:40. Mental fatigue and nitrate.  1:06:20. Recovery and training responses. Low frequency fatigue etc.  1:12:35. Antioxidants/free radicals and adaptation/fatigue. Too many antioxidants can have a negative effect.  1:21:28. Studies that need to be done. 1:26:40. Lactate acid causes burning feeling?  1:28:20. AMP-kinase activation during exercise. 1:31:10. Key take home messages. Inside Exercise brings to you the who's who of 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: https://open.spotify.com/show/3pSYnNSXDkNLH8rImzotgP?si=Whw_ThaERF6iIKwxutDoNA Apple Podcasts: https://podcastsconnect.apple.com/my-podcasts/show/inside-exercise/03a07373-888a-472b-bf7e-a0ff155209b2 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9hbmNob3IuZm0vcy84ZTdiY2ZkMC9wb2RjYXN0L3Jzcw Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 YouTube: youtube.com/@insideexercise

Dr Glenn McConell chats with Associate Professor Abigail Mackey from the University of Copenhagen. Abigail is an expert on muscle injury, repair and aging.  They discussed these plus the protective effect of repeated bouts of eccentric exercise, whether it’s smart to take anti-inflammatories after injury, different types and areas of injuries, causes of injuries, treatment of muscle injuries, muscle innervation, exercise and age and more.   0:00. Introduction and how got into the area  4:32. Composition of skeletal muscle. Muscle biopsies, mixed muscle, single muscle fibers etc.  8:31. Muscles response to injury. Satellite cells.  12:12. Muscle regeneration after injury. Biopsies, eccentric exercise and electrical stimulation.  15:41. Protective effect of repeated eccentric exercise. Don’t get sore when repeated bouts.  19:42. Smart to take anti-inflammatories after injury?  23:20. Different types and areas of injury.  28:25. Causes of injuries. 31:30. Treatment of muscle injuries.  33:54. Treatment of chronic tendon injuries.  36:23. Aging and injuries. Get injuries more frequently. Less motor neurons and less muscle fibers with age.  45:54. Muscle innervation, exercise and age.  58:58. Do you find what you expect when do studies? So-called negative findings.  1:07:35. How elevated creatine kinase when no damage?   Inside Exercise brings to you the who's who of 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: https://open.spotify.com/show/3pSYnNSXDkNLH8rImzotgP?si=Whw_ThaERF6iIKwxutDoNA Apple Podcasts: https://podcastsconnect.apple.com/my-podcasts/show/inside-exercise/03a07373-888a-472b-bf7e-a0ff155209b2 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9hbmNob3IuZm0vcy84ZTdiY2ZkMC9wb2RjYXN0L3Jzcw Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 YouTube: youtube.com/@insideexercise

Dr Glenn McConell chats with Professor Jorgen Wojtaszewski from the University of Copenhagen. Jorgen has an exceptional track record of research examining how exercise increases glucose uptake during the exercise and how exercise increases the sensitivity of muscle to insulin. We discuss insulin resistance, insulin sensitivity, type 1 diabetes and exercise, type 2 diabetes and exercise, glucose uptake during exercise, glucose uptake after exercise, best exercise to increase insulin action, gender effects, aging effects etc. Also the likelihood of developing a drug to mimic exercise’s effect of insulin sensitivity.   0:00. Introduction and how he got into the area  2:47. Exercise, insulin and insulin after exercise  5:00. Exercise, insulin and type 1 diabetes. Historical factors re exercise and insulin  8:50. Exercise and type 2 diabetes  13:54. Better to prevent diabetes than treat  15:00. Mechanisms that exercise increases insulin action One bout (acute) of exercise vs exercise training (chronic)  20:00. Each bout of exercise increases insulin sensitivity For 24-48 hrs. 22:13. Best exercise to increase insulin action  24:11. Glycogen use during exercise and insulin action  27:20. Acute exercise after exercise training Is there an upper limit to insulin sensitivity of muscle.  29:26. Researchers usually involve well controlled people with T2D Can we assume we’d get the same results if involved people with T2D on medications etc. 31:00. Struggles/failures in the lab Winston Churchill. “Going from failure to failures without losing enthusiasm”. Be open to learn from mistakes.  33:22. Story telling in science Stick with original introduction/rationale. Problem of lack of hypotheses. So called “negative findings”.  37:12. Sex differences  39:52. Aging effects Possibly due to less physically active. Same with T2D, tend to be less PA.  41:45. How know if insulin sensitive?  45:05. Variability between individuals  48:02. Personalized phosphorylation of proteins Application to insulin resistance. Also cancer.  52:02. Insulin resistance central to many diseases Chicken or the egg?  53:45. Possibility of an exercise pill and would it be safe? AMP-activated protein kinase (AMPK)!specifically. Possibly eventually a treatment but not a cure.  58:22. Take home messages.   Inside Exercise brings to you the who's who of 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 Apple Podcasts: https://podcastsconnect.apple.com/my-podcasts/show/inside-exercise/03a07373-888a-472b-bf7e-a0ff155209b2 YouTube: https://youtube.com/channel/UChQpsAQVEsizOxnWWGPKeag Google Podcasts Anchor Podcast addict etc