Inside Exercise

Dr Trent Stellingwerff discusses relative energy deficiency in sport (RED-S) and its effects on exercise performance, health, and reproductive function. He also talks about his background in coaching Olympic athletes, measuring energy expenditure, and the importance of long-term energy balance for ideal body composition and performance.

Dr. Nick Tiller, COPD and exercise researcher, discusses the importance of skepticism in health and fitness claims. They highlight the lack of regulation in the wellness industry and the need for critical thinking. The history of snake oil salesmen and the role of social media in spreading false claims are also discussed. The chapter emphasizes the significance of being skeptical and critical in evaluating exercise and nutrition information.

Dr Glenn McConell chats with Professor Michael Joyner from the Mayo Clinic. He has a remarkable background being an anaesthesiologist with wealth of research experience and knowledge in exercise physiology. More recently he has published around 20 high impact papers on the use of convalescent plasma in Covid19! An example of how he is so open to new ideas. A very interesting chat. Twitter: @DrMJoyner.   0:00. Introduction  1:45. Eliud Kipchoge’s recent marathon world record  3:27. Michael’s athletic background  4:32. Determinants of endurance performance. Including more discussion of Kipchoge.  8:09. Greatest athletes historically. Remarkable knowledge. Hard to compare different eras.  10:50. High lactate thresholds. Fiber types, mitochondria, capillarization.  14:25. Classic exercise studies. John Holloszy. Rodent and human studies. Frank Booth, Ken Baldwin. Eddie Coyle retraining study etc.  17:32. Anaesthesiology vs exercise Anaesthesiologist.  19:36. Use of convalescent plasma and Covid19. Heavily involved in instigating the use of convalescent plasma from people who have had Covid19. Challenging precision medicine.  27:19. Convalescent plasma and cancer. Repurposing skills to solve problems. Picasso: “Learn the rules like a pro, break them like an artist”.  29:40. A 1:50 marathon  32:51. Twitter and his cancer research  33:55. Strength vs aerobic capacity for longevity. Frailty: Decline greatly from middle 70s. Circuit training get strength and aerobic capacity.  39:00. Exercise is integrative physiology. An exercise pill to cover everything that exercise does makes no sense.  41:38. Adherence to diet and exercise. 5-6 healthy habits of 90 year olds  45:23. Resistance training as age  46:35. Don't have to have a reason to do things. Stepping back from return on investment thinking.  50:08. Identity anchors disrupted by Covid  51:12. Being open to ideas/resilient. Learning how to stumble into things and go with it.   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 Podcast: 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: https://youtube.com/channel/UChQpsAQVEsizOxnWWGPKeag

Dr Glenn McConell chats with Professor Stuart Biddle who has a dual affiliation with the University of Southern Queensland (Australia) and the University of Jyvaskyla (Finland).  A very interesting and informative chat with lots to think about. Stuart feels that we need to focus more on the environment than we have done, as well as the individual (particularly affect/feeling states/enjoyment), to get increased physical activity.  Not a fan of the "Extraordinary claims" around HIIT.    0:00. Introduction and Stuarts position  3:15. Behaviors, determinates/drivers of physical activity  5:45. It’s complex  6:50. Psychological perspective: individual vs environment. Social ecological model. 8:30. Built environment  13:22. How make PA a habit. Enjoyment etc Affect/feeling state/enjoyment/social. Health can drive short term, maintenance needs positive reinforcement.  18:40. Mental health and PA  19:28. What PA/exercise should do: too complicated? Guidelines, policy and implementation.  22:38. Do PA campaigns work? Increase awareness even if don't change behaviour. 26:32. Drop off in sport/exercise/PA after finishing school  28:32. Population level change  32:27. Prioritize bikes +public transport over cars. Habits/lessening barriers. Low cognitive effort.  36:33. Not a fan of HIITs "extraordinary claims". Low adherence to proper HIIT. Not useful from a public health perspective. Thinks some methodological issues etc.   43:14. Ideally diet/exercise/PA before medical approach  46:18. Need different approach. Changing behaviour. Environment so that natural motivation. Becomes the social norm.   53:00. Covid and PA  55:42. Dream study?: systems approach research   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 Podcast: 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: https://youtube.com/channel/UChQpsAQVEsizOxnWWGPKeag

Dr Paige Geiger, Professor at the University of Kansas Medical Centre, specializing in heat therapy, exercise, and chronic disease, discusses the benefits of heat therapy in managing chronic diseases like diabetes. They explore the activation of heat shock proteins (HSPs) through heat and exercise, the ideal dose of heat therapy, and its effects on insulin sensitivity and muscle health. They also touch on the discomfort of heat therapy, the role of HSPs in exercise adaptations, and the impact of heat on different types of muscle fibers and protein expression. Overall, they emphasize the importance of heat therapy as a complementary treatment option for those who cannot exercise.

Dr John Hawley, Professor of Exercise Metabolism, discusses exercise and type 2 diabetes. They explore the benefits of exercise snacking, intensity levels, muscle glucose uptake during exercise, and the challenges of following diets. They also touch on time-restricted eating, continuous glucose monitoring, circadian biology, and the individual nature of exercise. The podcast highlights the importance of breaking inactivity, the significance of intensity, and the potential benefits of afternoon exercise for glucose control.

Dr Glenn McConell chats with Professor Jørgen Jensen from the Norwegian School of Sport Sciences about Carbohydrate and protein requirements of endurance athletes. He has over 30 years of experience examining these areas. We focussed on muscle glycogen depletion during exercise and glycogen resynthesis after exercise. He thinks no mechanistic link between glycogen content and fatigue. Also discussed combined carbohydrate and protein ingestion and protein requirements for endurance athletes. A short discussion on his work with caffeine and exercise and his current research.   0:00. Introduction and how Jørgen got into research  3:25. His initial glycogen metabolism research 5:15. Glycogen depletion and performance 7:17. Glycogen deletion in different fiber types 12:25. No mechanistic link b/w glycogen content and fatigue 15:18. Low glycogen and glucose uptake w/o exercise  18:30. Fasting and muscle glycogen 21:00. Why fatigue when ingest CHO during prolonged exercise?  24:31. Glycogen resynthesis after exercise 25:49. CHO vs CHO + protein after exercise 31:08. Matching caloric expenditure to intake 34:27. Glycogen supercompensation 38:09. Glycogen synthase and glycogen resynthesis 41:41. Protein requirements for endurance athletes 49:08. What things have gone wrong in the lab?  50:46. Caffeine and exercise 56:08. Amazing recent Norwegian athletes 58:01. Exercise and glucose tolerance  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 Podcast: 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: https://youtube.com/channel/UChQpsAQVEsizOxnWWGPKeag

Dr. Claude Bouchard, retired professor at LSU discusses genetics and exercise in health and performance. Topics include: genetics before DNA measurement, the HERITAGE study, sedentary cardiorespiratory fitness, epigenetics and training responses, high and low capacity runners, responders vs non responders, improving health with exercise, variability of responses with cancer, correlation between initial health and improvements with exercise, future of the field.

Dr Glenn McConell chats with Professor Eddie Coyle from the University of Texas at Austin. Eddie has been instrumental in our understanding of the effects of carbohydrate ingestion and fluid ingestion during prolonged exercise and also physiological characteristics of endurance athletes (amongst other areas). Here we talk about his more recent very important and novel work.  0:00 Introduction   3:08. Inactivity and exercise resistance. If do not undertake enough steps during the day (inactive) then exercise at night you will not increase your fat oxidation the next day. Standing no better than sitting in regards to this. What about if exercise twice a day or exercise hours a day? How fits with the fact that people with the lowest VO2 maxes have the biggest increases in VO2 max with exercise training? VO2 max adaptations compared with metabolic adaptations with exercise training in inactive vs active participants. Need to walk enough so that you don’t turn on the unhealthy responses to inactivity and then you need to exercise more vigorously to increase aerobic capacity and get those benefits as well.  24:00. 4 second repeated sprints. High forces without large increases in lactic acid production. Short rest periods so aerobic component. Remarkably get increases in VO2max, anaerobic capacity, strength and metabolic adaptations such as improvements in insulin sensitivity. Also neuromuscular adaptations. 18-30 x 4 sec sprints with 15-45 sec recovery (depending on stage and age). 10-20 min long training sessions. 50-70 yr olds respond similarly to younger participants and actually obtained thigh hypertrophy. People tolerate it well and receiving overwhelmingly positive feedback. Improved activities of daily life.  48:00.  Efficiency in cyclists.  Controversial question about whether he thought cyclists improve their efficiency with training.   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 YouTube: https://youtube.com/channel/UChQpsAQVEsizOxnWWGPKeag Apple Podcast: https://podcastsconnect.apple.com/my-podcasts/show/inside-exercise/03a07373-888a-472b-bf7e-a0ff155209b2 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9hbmNob3IuZm0vcy84ZTdiY2ZkMC9wb2RjYXN0L3Jzcw Plus others

Dr Glenn McConell talks with Professor Abbie Smith-Ryan from the University of North Carolina Chapel Hill about Women in science and female exercise physiology. Abbie has done remarkably well to publish 165 papers and be rapidly promoted to full Professor. Abbie talks about the challenges for women in science and also her research with female exercise physiology.    0:00. Introduction and how got into research   3:30. Women in science  Women under represented in science and exercise science. Discussed challenges for women in science, more male Professors/senior roles: lack of mentors for women about how to do well in science, expectations and challenges when have children and juggling career,  find what you love, time management, effects of the pandemic resulting in fewer women publishing, women doing more “invisible labour” so having a greater mental load (men and women wired differently), how do we change things so better for women?, women receiving student evaluations about their appearance and what they wear, pressure on women to be “nice” and not direct, if ambitious women are sometimes considered bossy but male is considered a leader, women more likely to say yes to doing service work etc, whether one should shoot to have M: F 50/50 or go for the best credentialed, good that more conversations taking place about the lack of diversity in exercise physiology.    32:24. Female exercise physiology  Sex differences but also female exercise physiology per se, why are we not involving more women in research?, most studies use normal menstruating women despite that fact that many are on hormonal contraception, need to reduce barriers to allow a larger group of women to be involved in studies, use of DEXA in women, so many variables to control: eg can apply results from one phase of the menstrual cycle to other phases?, need more funding for studies with females because of the extra hormonal measures, pregnancies tests etc needed, most exercise and nutrition recommendations are assumed to be the same in males and females but can’t assume this, baseline physiology in lectures and textbooks uses males still, barriers in regards to recruiting and funding research with women, does one need to change their nutrition and training across the menstrual cycle?, creatine supplementation and women, IUDs, body composition measures across the menstrual cycle.   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, Anchor, Podcast addict etc.  Just google "Inside exercise podcast" to find these links.