Inside Exercise

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

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 became Director, 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: davidtmartin 0:00. Introduction to podcast and David Martin 3:20. Testing Lance Armstrong and Cadel Evans 8:00. Thermoregulation, Heat susceptibility 9:10. Derek Clayton 10:35. Amy Gillett Foundation 11:40. Physiological attributes vs belief for exercise performance 18:05. Cycling selection camps based on combat selection 23:00. Belief effect 25:20. Placebo effect of altitude training 33:25. Does EPO (Erythropoietin) have its own effects on perf etc? 38:00. Placebo effects on pain and depression etc 42:00. The “I went to Harvard” /credentials etc effect 45:05. Lying to win and Belief vs evidence 47:05. How handle if mismatch between belief and evidence 53:20. Real physiological effects of placebos 1:01:40. How much of perf effect of CHO ingestion is belief effect 1:03:10. Believable vs well informed people in sports team 1:05:40. Importance of belief in the coach 1:09:40. Physiological needs of the specific sport 1:13:40. David and the Philadelphia 76ers 1:19:00. NBA and trust/protection/managing 1:23:53. His ideas and finishing up at the Philadelphia 76ers 1:26:20. 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 needs 1:32:55. Reducing injuries in team sports 1:34:55. Importance of pre-season conditioning 1:35:40. Balance of winning vs how much money can make 1:38:40. Lower body strength in NBA vs track cyclists 1:41:18. Improving healthspans of high net worth individuals 1:53:10. A focus on healthspan rather than lifespan 1:58:55. Evidence base re supplements 2:03:45. 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 @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 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 @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...

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: @ChrisFryPhD 0:00. Introduction and welcome 3:09. How Chris got into exercise research 6:10. ACL injuries and muscle wasting /weakness 9:05. Joint injuries and the risk of arthritis 10:05. The effects of the inactivity vs the injury itself 13:55. Protein synthesis vs breakdown after an ACL injury 19:30. Why in evolutionary sense does joint injury result in muscle atrophy 22:50. What are the signals to cause muscle atrophy 24:00. Myostatin release after joint injury 26:55. Acute vs chronic injury 28:15. Other joint injuries to joints (other than ACL) 29:25. Atrophy in different muscle fibre types 31:15. Best way to prepare for surgery after an injury 34:05. How quickly start rehab after surgery 35:45. Are there residual effects long after joint injury? 39:55. Bone vs joint injury 43:30. Muscle reactive oxygen species/ mitochondria after injury 46:05. Aerobic capacity of muscle still reduced after rehab 47:05. Should take anti inflammatories after injury? 49:20. Vitamin D and muscle injury 52:15. 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 injury 57:15. Time since injury/trauma and surgery 58:55. Sex difference and joint injury 1:00:20. Age and joint injuries 1:01:10. Hypertrophy and aging 1:02:05. Aging: inactivity vs training response 1:03:00. More capillaries in muscle increases response to resistance training 1:05:00. Aerobic pre conditioning can help with hypertrophy 1:08:30. Anabolic resistance and aging 1:12:25. Connective tissue and training responses with aging 1:15:20. Satellite cells and muscle growth 1:17:45. Takeaway messages 1:19:01. 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 @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 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: @KevinMurachPhD 0:00. Introduction and welcome 2:16. How Kevin got into exercise research 6:53. What is “muscle memory”. 9:15. Human evidence of muscle memory 13:58. Mice models to investigate resistance training 19:30. Training, detraining and retraining 20:35. Comparing rodents and human re their different lifespans 22:30. Evidence for muscle memory in mice after ex training 31:05. Mouse model that has both endurance and strength effects 33:25. Voluntary wheel running: matching the training 35:45. 10% greater hypertrophy with retraining 39:25. Mice slow postural muscles didn’t detrain! 44:45. Mechanisms: epigenetics 49:50. Muscle nuclei and exercise training/muscle memory 1:02:00. Muscle memory and epigenetics in the nuclei 1:05:40. MicroRNA and muscle memory 1:07:30. Epigenetics 1:08:35. Exercise training and each bout of exercise 1:11:20. MicroRNA and muscle memory 1:16:20. Balance of protein synthesis and breakdown 1:20:20. Muscle memory: Endurance vs resistance training 1:21:35. Time course of muscle memory 1:23:55. How much training need to get muscle memory 1:25:18. Specificity of ex training muscle memory 1:26:40. Nature and nuture 1:27:25. Dutch famine and epigenetics 1:28:18. Age and muscle memory 1:29:38. Biological sex and muscle memory 1:30:40. Common misconceptions: use it or lose it 1:31:38. Identical twins 1:32:25. Don’t need to go hard or go home. 1:33:05. Research experts vs influencers etc 1:37:15. Takeaway messages 1:39:44. 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 @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 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: @DrJonLittle 0:00. Introduction and welcome 3:20. What are glucose “spikes”/excursions 4:45. Hyperglycemia in diabetes is very different to “spikes” 6:20. Glucose spikes in type 2 diabetes 7:19. Why is chronically elevated glucose a problem? 12:20. Confusion about glucose levels 2hrs after a meal 15:29. Underlying insulin resistance the problem not spikes 19:08. Fasting glucose and insulin measures 21:10. Meal tests and oral glucose tolerance tests 24:55. Be careful not to make the underlying pathology worse 26:15. Keto diets: T2D, weight loss, exercise 32:10. Glucose even in diabetes is not as important as we think 35:00. Are CGMs useful? 38:30. Too much focus on glucose than more important things 41:00. CGMs very important for people with T1D 42:05. CGMs and anxiety 43:25. CGMs and higher cholesterol 44:00. Misunderstanding of pre-diabetes re CGMs 46:00. Metabolic flexibility 47:40. “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 exercise 57:40. Glucose metabolism during exercise 59:55. Exercise and insulin sensitivity 1:02:15. Effect of exercise on glucose spikes from a meal 1:04:10. Intense exercise can increase blood glucose levels 1:07:10. Normal to have elevated glucose after intense exercise 1:09:50. Influencers misinterpreting data re glucose spikes etc 1:12:10. Misunderstanding glucose cut offs 1:13:10. Takeaway messages etc 1:14:00. Weight loss diet strategies 1:17:50. Amino acids and insulin secretion 1:24:40. Should everyone use CGMs? 1:26:30. Keep it simple re diet and exercise 1:27:40. 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:...

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_Lab 0:00. Introduction and welcome 2:01. How Jill got into exercise research 4:25. Studying with Hiro O. Tanaka 6:00. Researching with Michael Joyner 7:45. How measure brain blood flow (BBF) 10:00. Blood vessels that supply the brain and blood flow 19:16. What would look at if had unlimited funding? 20:32. BBF vs glucose use in the brain 21:30. Regional blood flow in the brain 22:40. Does BBF increase during exercise? 24:40. Blood pressure and regulation of brain blood flow 29:00. Effect of exercise intensity in BBF 32:25. Hypnosis/anticipatory rises in BBF 34:30. BBF distribution has not been examined much during exercise 37:00. Cognitive tests and BBF 38:00. Why does BBF decrease during very intense exercise? 41:00. Central fatigue and BBF 42:30. Exercise training and BBF 45:00. BBF and cognitive function 46:20. How quickly does BBF increase with exercise? 47:25. Fitness and BBF at rest 49:55. Cognition and exercise/lifestyle 51:44. Exercjse intensity and the brain 53:10. Resistance training and cognitive function 55:07. Exercise and brain endothelial function 57:10. Exercise and the risk of stroke 59:35. Exercise and the risk of dementia/Alzheimers disease 1:02:14. Exercise and mental health 1:03:45. Diet and BBF/brain health 1:06:15. Sex differences in BBF 1:12:57. Age and BBF 1:15:20. Fitness/strength and cognition etc 1:16:10. Erythropoietin, hemoglobin and cognitive function. 1:18:48. Exercise and myokines, BDNF, exosomes 1:21:10. Neurogenesis and exercise 1:22:20. Exercise, cognition and hypertension/diabetes 1:25:00. Prevention of Alzheimer’s disease/dementia 1:27:00. Exercise intensity and mode of exercise 1:29:55. BBF during resistance exercise 1:31:20. Controversies in the field 1:34:52. Keep things simple re exercise 1:37:00. Takeaway messages 1:39:57. 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 @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 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: @ExercisePreg 0:00. Introduction 2:09. How Margie went from top athlete to exercise researcher 6:15. History of thinking on exercise and pregnancy 8:49. What intensity of exercise should do during pregnancy? 12:28. Fetal heart rate during mothers exercise 14:10. HIIT exercise during pregnancy 15:55. Monitoring the baby during exercise research 19:50. Contraindications for exercise during pregnancy 20:38. Different types of exercise 21:49. Effect of the initial fitness of the mother 24:15. Heavy lifting during pregnancy 29:00. Effect of exercise on placenta blood flow 30:03. Animal studies: effect of exercise on the fetus 33:25. Health outcomes better when exercise during pregnancy 35:45. Reduced pre-eclampsia when exercise during pregnancy 44:25. Effect of exercise during pregnancy in elite athletes 45:40. Exercise during pregnancy and offspring health 49:07. Effect of pregnancy trimester/stage on exercise 52:40. Contraindications for exercise during pregnancy 55:05. Speaking with health care provider 57:13. Miscarriage levels during the first trimester and exercise 1:01:26. Individualized approach to exercise during pregnancy 1:03:15. Relaxin and pregnancy 1:04:20. Exercise during pregnancy and birth weight 1:06:15. Gestational diabetes and exercise 1:10:05. Exercise reduces gestational diabetes 1:11:55. Exercise before pregnancy vs during vs both 1:15:10. Exercise during pregnancy and mental health 1:19:05. Athletes and returning to sport after pregnancy 1:25:35. “Pregnancy advantage” from childbirth? 1:29:05. Diet during pregnancy and sport 1:32:09. Effect of the age of the mother 1:34:30. Research controversies in the field 1:36:50. Insufficient research in women/pregnancy 1:38:39. Misinformation in the area on social media etc 1:41:50. Takeaway messages etc 1:45:48. 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 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: @darrencandow 0:00. Introduction 1:40. How Darren got into exercise research 4:15. The early pioneers of creatine and other exercise research 7:30. 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 Cr 14:10. Cr vs creatine phosphate (ATP and H+ buffering) 20:12. How Cr/creatine phosphate effects exercise performance 23:30. Cr supplementation and resistance training 26:30. Vegetarians/vegans and Cr 28:15. Aging and Cr 29:40. Mechanisms that Cr effects exercise performance 33:44. Does Cr increase strength/muscle more if control volume? 40:10. Pre print means not reviewed/published 42:15. Cr causes cell swelling but need exercise 43:40. Use it or lose it 45:10. Cr suppl: how much? 50:40. Cr transporter and muscle creatine levels 52:40. Does age or biological sex affect Cr levels? 54:30. What % increase with Cr suppl during resistance training 55:40. Dissociation of muscle mass and strength 1:00:15. Cr suppl has no effect on fat mass 1:01:15. Cr suppl timing/anti-inflammatory effects 1:05:15. Keep it simple and food first 1:06:45. Top sprinters, vegetarians/vegan and Cr 1:09:00. Time for Cr to decrease after stop Cr suppl 1:10:10. Side effects of Cr suppl? 1:12:00. Sarcopenia, resistance training and Cr 1:14:40. Bone and Cr suppl 1:20:12. The brain and Cr suppl 1:27:00. If brain is compromised Cr suppl may be beneficial 1:28:55. Who can Cr suppl benefit 1:31:50. Do untrained vegetarians/vegans need Cr suppl? 1:35:50. Need to exercise for Cr suppl to have any effect 1:40:10. Caffeine and creatine may interfere with eachother 1:43:40. Can put Cr suppl in coffee? 1:44:12. CHO (insulin) and protein can increases Cr uptake 1:45:19. Volume of resistance training and Cr suppl 1:46:10. Depression and creatine 1:47:08. Surprises with Cr research 1:48:15. Controversies in the field 1:51:15. Need to be careful with info on social media 1:53:42. Takeaway messages 1:54:46. 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 @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 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. Introduction 3:45. 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 hydration 12:05. 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 etc 23:30. Sex differences in heat acclimation 25:20. No difference in risk of heat stroke between the sexes 25:50. If no difference then just study one sex? 27:38. Need to include women even if small sample 32:34. Even if underpowered it’s ok to include both sexes 40:20. Gender vs sex, binary vs non binary etc 42:00. Women and blood flow/blood pressure/heat etc 49:05. Body surface area and heat/cold 52:01. Progesterone and body core temperature 54:25. Aging and thermogerulation 57:35. Takeaway messages 1:00:44. 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 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. Introduction 2:12. Morten’s very good excuse for postponing coming on 5:15. What is asthma? 6:50. Lungs in endurance athletes vs general population 1:11:15. Increased asthma in endurance athletes 13:58. Why more asthma in endurance athletes? 17:20. Asthmatic athletes can be very successful 19:50. VO2 max etc not effected by asthma 24:18. Beta2-agonists can have negative effects on VO2 max 26:30. Sympathetic/parasympathetic nervous systems 29:06. What are Beta2-agonists and what do they do? 31:30. Inhaled medications can get into the blood 32:40. Different beta2-agonists 35:23. Legitimate and illegitimate use of beta2-agonists 40:30. Up to 90% of some cohorts take beta2-agonists 42:30. Legal limits of beta2-agonists use 43:40. Acute effects on muscle mass/ sprinting 49:02. Mechanisms of effect on muscle 53:13. How limit misuse? 56:39. Chronic effects on muscle 1:02:50. Hypertrophy from chronic beta2-agonists 1:06:15. Prevalence of use in body builders 1:07:40. Combined use of drugs in body builders 1:10:00. Effect of combining with corticosteroids 1:16:30. Normal doses have small effects on muscle 1:17:10. Side effects 1:21:00. Mechanisms of chronic beta2-agonists on muscle 1:23:30. Muscle mass and insulin sensitivity 1:27:22. Potency vs anabolic steroids etc 1:29:35. Competition with beta blockers 1:31:55. Cycling on and off beta2-agonists? 1:32:35. Effects during exercise 1:37:04. Anti-diabetic effects? 1:38:15. Maintains muscle mass during weight loss 1:39:30. Alzheimer’s and Parkinson’s disease 1:40:55. Sex differences 1:42:40. Age effects 1:43:40. Does exercise training affect beta2 receptors? 1:44:45. Negative effects on endurance exercise 1:47:02. Increase muscle mass but not so much strength 1:50:20. Controversies in the field 1:52:30. Some claim beta2 agonists have no systemic effects 1:58:00. Takeaway messages 1:59:28. 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 @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:...

Dr Glenn McConell chats with Professor Luc van 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. Introduction 2:05. How Michael got into exercise research 5:54. His glucose metabolism during exercise work 11:20. Redundancy in physiology, animal vs human work 13:45. His muscle work and movement into injury research etc 16:20. His move into connective tissue/tendon research 21:30. Taking a risk to move fields/finding collaborations 23:30. Muscle vs musculotendinous junction vs tendon 28:00. Why get muscle/tendon injuries 31:45. Tendon stretches as muscle shortens 33:05. Age and body weight effects on injury 34:15. Interface between muscle and tendon 37:10. Tendon overuse injuries 41:40. What determines if injury occurs in muscle vs tendon 44:20. Why tendon can feel better once warms up 46:45. Water accumulation vs structural changes 48:00. No evidence that exercising painful tendon increases rupture 50:00. Development and turnover of tendons/circadian rhythm 52:08. Blood vessels and flow in tendons at rest/during exercise 55:00. Strength training and tendon size 56:20. Best not to rest if injured tendon 57:45. Need controlled loading of tendon to recover 1:00:00. 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 enough 1:04:50. Don’t need to focus on eccentric phase 1:06:35. 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 tendons 1:15:10. Prevention of tendon injuries 1:17:40. Signs of tendon injury 1:20:20. 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 age 1:25:50. Fast twitch fibers and injuries 1:27:35. Type 2 diabetes and tendon problems 1:28:35. Can predict tendon injuries? 1:29:18. Do tendons secrete molecules during exercise? 1:30:00. Circadian rhythm, sleep and tendons 1:32:17. Takeaway messages 1:33:28. 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 @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...

Dr Glenn McConell chats with Professor Sue Bodine from the Oklahoma Medical Research Foundation, 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 research 5:25. What determines muscle strength 7:20. What age do we start losing muscle mass and strength? 8:40. Muscle atrophy and loss of fast muscle fibers 13:10. 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 age 20:40. A role of hormones in muscle atrophy with age? 22:30. Protein synthesis and turnover in muscle with aging 26:46. How much exercise is needed to attenuate muscle atrophy? 30:30. Aging vs inactivity vs immobilizing vs bed rest etc 33:30. Importance of exercise after bed rest/immobilization 37:27. Upper body atrophy in runners/cyclist etc 39:55. Intense endurance exercise and slow muscle fiber size 43:00. Need to actually work out not just turn up 44:42. Exercise prescription with aging 47:05. Balance with age/inactivity 48:45. Diet and muscle atrophy 50:00. Need a stimulus (ex training) not eating more protein 54:52. Disease processes and muscle atrophy 58:10. Mechanisms playing a role in muscle atrophy/hypertrophy 1:08:53. Don’t need to break down muscle to build muscle 1:10:40. Determining muscle quality/specific tension 13:02. Are slow fibers really weaker than fast fibers? 1:17:22. Takeaway messages 1:18:53. Can very old people still get stronger/hypertrophy? 1:19:50. Do females really hypertrophy less? 1:22:00. 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 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: @ShonaHalson 0:00. Introduction + how Shona got into sports/exercise research 3:45. Defining what we mean by recovery and fatigue 5:40. How much sleep do athletes need/get? 11:30. If athletes extend their sleep they do better 13:05. Athletes night sleep vs total sleep per day (naps) 15:10. Physical load vs mental load and sleep 16:45. Sleep quality/architecture 20:15. Is one night of reduced sleep a problem? 21:15. Lack of sleep and perception of effort 22:20. Importance of sleep consistency/regularity 28:55. Does a lack of sleep reduce performance 29:56. Best to prioritize sleep or exercise? 34:27. Caffeine and sleep studies (hard to control) 39:15. Caffeine: responders and non responders etc 41:30. Genetics and sleep/can one sleep too much? 43:12. Intensified training vs overreaching vs overtraining 52:52. Ice baths/contrast baths, adaptations and recovery 1:03:00. Water, hydrostatic pressure and blood flow 1:05:25. Inflammation, anti-inflammatories and ice 1:07:30. Physical fatigue vs mental fatigue 1:11:00. Mental fatigue and exercise performance 1:13:40. Are wearables useful for gauging recovery? 1:16:24. Listening to your body 1:17:50. Compression garments and recovery 1:21:05. Menstrual cycling and sleep 1:22:30. Takeaway messages 1:23:30. Placebo effects 1:24:49. 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 @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 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: @ALaGerche 0:00. Introduction + how Andre got into sports/exercise research 5:30. Andre’s excellent marathon running 7:32. Is exercise good for the heart? 10:50. Media fear around ex and the heart 13:45. Increased CAC and heart attack risk 17:00. Exercise protective even if increased CAC 18:56. Andre hasn’t had a CAC scan 22:28. Plague build up in the coronary arteries 23:50. Some people never have coronary issues 24:50. Genetics and the heart 26:55. Jim Fixx: died running 27:40. How can exercise increase CAC? 32:00. Get into exercise slowly 33:30. Coronary “hot plagues” and heart attacks 35:30. Exercise before a heart operation 36:45. Exercise training increases hearts reserve with age 37:33. 1969 marathon WR holder Derek Clayton: still amazing heart 43:15. AF more common in endurance athletes 45:43. Female endurance athletes have increased AF 47:55. Generally if in doubt, keep exercising 50:43. Women have relatively more stable hearts 52:50. Cardiac screening of athletes 55:55. Ventricular arrhythmias: continue sport or not? 59:50. It's hard to estimate heart attack risk 1:01:58. Right ventricle after long hard races 1:08:10. Rare ventricular tachycardia in professional athletes 1:11:34. The importance of seeing a sports cardiologist 1:14:40. Big vs enormous hearts in top endurance athletes 1:18:10. Genetics and the heart 1:19:25. EPO, anabolic steroids, very hard training and the heart 1:24:20. Resistance training, anabolic steroids and the heart 1:28:15. Best exercise to do for the heart and health 1:29:50. What’s the cutoff of ex for increased AF? 1:33:50. Blood indicators of heart damage/recovery 1:36:45. Right ventricle “fatigue” and recovery 1:40:50. Heart failure/heart reserve and exercise (sex differences) 1:44:00. Don't assume sudden death in athletes drug related 1:45:45. Negative cardiac effects of the Covid19 vaccine in some people 1:50:12. Takeaway messages 1:52:38. 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 @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:...

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 research 7:02. Different types of muscle fiber types 10:10. Humans tend to be a slow fiber type species 12:10. Humans hunt by wearing down our prey 17:50. Can ex training change muscle fiber type? 22:00. For sprinters the more fast fibers the better? 24:00. The different types of muscle fibers 26:58. He finds no type 2X muscle fibers in humans 31:00. Some sedentary people may have a few type 2X fibers 34:50. New methods to determine muscle fibre type 37:20. Coexistence of more than one fiber type within a fiber? 42:50. Slow twitch fibers are more efficient 43:44. Sedentary/tapering and type 2X fibers 46:30. More fast twitch fibers in insulin resistance 50:51. Non invasive ways to estimate muscle fibre type 57:20. Swimming vs muscle fiber type 1:00:02. 30 second cycling sprint to estimate muscle fiber type 1:05:10. Coaches and muscle fiber type 1:07:10. Applying muscle fiber type info to sport 1:09:20. Hamstring strains, overtraining, tapering and muscle fiber type 1:17:45. Slow fibers barely fatigue 1:19:30. Diet and muscle fiber type 1:30:30. Non muscle cells needed for skeletal muscle training adaptations 1:38:50. Antihistamines may reduce ex training adaptations 1:46:20. Sex differences and muscle fibre type 1:47:33. Age and muscle fibre type 1:49:35. Takeaway messages 2:00:51. 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 @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 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 research 4:55. Links with Bengt Saltin and University of Copenhagen 9:12. What is VO2 max? 10:59. Cardiac output and blood pressure 14:15. Blood pressure can drop near VO2 max 15:30. Maximum heart rate/ stroke volume 17:50. Submaximal exercise in trained vs untrained 19:06. Oxygen extraction during exercise 24:40. Main limiting factor to VO2 max 27:41. Capillaries and muscle mitochondria 30:31. Hemoglobin concentration and oxygen delivery 32:40. Athletes limited by oxygen delivery/temptation of EPO 34:35. VO2 max in women: lower hemoglobin 38:19. Pseudoanemia in endurance athletes 45:42. How does high Hb mass improve submax performance? 49:42. Role of genetics and ex training in VO2 max 56:18. Responders and non responded to exercise training? 58:50. Blood flow restraint to maintain blood pressure 1:05:35. Masters athletes vs young untrained 1:12:43. Ex training can slow the decease in max HR with age 1:17:51. Does life long exercise slow the reduction in VO2 max? 1:21:19. Loss of mitochondria with age vs inactivity 1:24:40. David Costill. 70 ml/kg/min VO2 max enough? 1:31:50. Sex differences in metabolism during exercise 1:36:00. 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 flow 1:45:41. Can increase VO2 max by giving vasodilators? 1:48:05. Hypoxia doesn’t increase VO2 max 1:49:44. Takeaway messages 1:50:40. VO2 max and life expectancy 1:53:00. José feels lucky/Bengt Saltin/University of Copenhagen 1:54:32. 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 @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 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 research 5:15. Eccentric exercise induced muscle damage 6:45. Increases in heart rate before exercise 7:35. Increases in blood flow during exercise 11:15. Even passive movement of limbs can increase blood flow 13:15. 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 exercise 23:22. 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 exercise 36:01. Closing off blood flow to some areas during exercise 38:24. Reduced blood pressure after exercise 42:12. Blood flow and blood pressure during resistance exercise 44:00. Blood flow restriction during contractions 46:28. Fainting with prolonged standing, especially in the heat 49:45. Exercise training reduces blood pressure 52:30. Aging/inactivity and the cardiovascular system 53:35. Optimal exercise to improve the cardiovascular system 1:02:15. Blood vessel function declines with age are partly inactivity 1:05:30. Menopause, exercise training and blood vessel function 1:13:27. Long term activity and blood vessel function 1:16:02. Effects of different types of exercise training 1:17:50. Large muscle mass exercise 1:19:30. Interval training/Do the physical activity that you enjoy 1:20:55. Different ways to measure blood flow 1:22:59. Blood flow during exercise in disease groups 1:27:02. Isolated blood vessel cells from exercised muscle 1:31:42. Ylva’s research: does she usually find what she expects? 1:35:12. Takeaway messages 1:38:21. 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 @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 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 medicine 3:05. Henrik Galbo, Jen Holst GLP1, glycogen, exercise 5:32. Adrenaline, glycogen breakdown and glucose uptake 7:20. Niel Ruderman: exercise and insulin sensitivity 9:32. Contraction increases glucose uptake independent of insulin 11:30. Relevance to type 1 diabetes 14:20. High intensity exercise increases blood glucose levels 16:15. Normal increases in insulin sensitivity after exercise in T2D 17:15. Regulation of glucose uptake into muscle during exercise 20:15. Appears AMPK not needed for glucose uptake during exercise 23:10. Reactive oxygen species and glucose uptake during exercise 24:05. Complexity of the many changes in muscle during exercise 27:00. Is there still a place for integrative physiology? 28:30. The incredible methods that Erik uses in human exercise studies 31:40. Limitations of using clamps for insulin sensitivity after exercise 35:35. Meals result in higher glucose uptake after ex than clamps 41:50. Is glucose uptake into non exercise muscle inhibited? 42:58. What need to consider when doing a clamp 45:10. Are continuous glucose monitors worth using? 47:32. Incretins (including GLP1) and insulin sensitivity after exercise 49:57. Effects of one bout vs chronic exercise (training) on insulin sensitivity 52:56. Does muscle glycogen stimulate insulin sensitivity? 57:51. Endurance vs resistance exercise for insulin sensitivity? 59:14. Erik’s impressive recent running times 59:54. HIIT, hyperglycemia, lactate, GDF15 and appetite 1:04:10. RED-S, fasting and insulin sensitivity 1:10:38. Gut glucose transport into the blood 1:15:16. A lot of glucose passes through the liver after exercise 1:16:20. How does glucose leave the capillaries to enter the muscle? 1:22:12. Takeaway messages 1:23:52. 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 @GlennMcConell1 Instagram: insideexercise LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe: 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:...