Inside Exercise

Dr Glenn McConell chats with Dr Orla O’Sullivan from the Teagasc Food Research Centre, from Ireland. She is a research expert effect of diet and exercise on the gut microbiome (the types of cells in the gut microbiome based on the DNA measurements). She has looked at the gut microbiota in rugby players, cricketers, ironman and other sports. She emphasized the importance of having a diverse gut microbiome. This is a very good episode to extend upon the episode on gut microbiota and exercise with Dr Edward Chambers (podcast episode #57). Very interesting work and a fun chat. Twitter: @OrlaOS.
0:00. Introduction
2:30. Difference between this and Ed Chalmers podcast episode
3:30. Oral’s research background
5:30. Gut microbiota sequencing
10:42. Anything known about epigenetics and the gut microbiota?
12:24. How much does the diet affect the microbiome?
15:20. How long does it take for changes in diet to alter the microbiome?
18:52. The mouth microbiota
21:58. Quantifying gut bacteria
22:49. Mechanisms that exercise effects the gut microbiota
24:30. Diet and/or exercise. Closely linked
26:25. Little effect of whey protein on gut microbiome or metabalome
28:30. Gut microbiome in rugby players
31:20. Can use creatine kinase as a proxy of fitness?
35:40. Immunity in rugby players
39:00. May need long term exercise training for microbiota diversity
41:18. Cyclists gut microbiota
43:22. Cricketers gut microbiota
45:20. Probiotics and fermentable fiber etc
47:43. Need both a good diet and exercise
51:07. Ulcerative colitis and kefir: Prebiotics vs probiotics
53:20. Fermented foods have been used for centuries
56:25. Differences in gut microbiota in difference sports
1:00:15. Protein ingestion and the gut microbiome
1:05:35. Antibiotics, the gut microbiome and fermented foods
1:10:35. Does gut microbiome diversity directly link to health?
1:15:05. Gut microbiota: nature vs nurture
1:16:20. Where is the field heading?
1:17:35. Age and sex differences in the gut microbiome
1:18:44. Takeaway messages
1:20:37. Outro (9 seconds)
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).
Connect with Inside Exercise and Glenn McConell at:
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ResearchGate: Glenn McConell
Email: [email protected]
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Not medical advice

Dr Glenn McConell chats with Dr Carlos Henríquez-Olguín from The University of Copenhagen, Denmark. Carlos is an up and coming rising star exercise metabolism researcher. He discusses the challenges of doing mechanistic exercise research in Chile and how he ended up moving to the University of Copenhagen. Language challenges etc. He has been doing really ground breaking research on reactive oxygen species (ROS) and contraction/exercise and already won awards for his research. Twitter: @MuscleBiology.
0:00. Introduction/reason invited Carlos onto Inside exercise
4:00. Challenges doing mechanistic exercise research in Chile etc
9:37. Cell culture and mouse ROS experiments in Chile
12:11. How got into reactive oxygen species research
14:25. Muscle dystrophy, contraction and ROS
16:09. Chronic versus acute increases in ROS
16:49. How/why moved to the University of Copenhagen
19:20. No success with initial research at the University of Copenhagen
20:30. Made his own luck
21:39. The need for patience from supervisor if facing challenges
23:40. Language challenges when coming from Chile
26:30. Giving better visibility to early career researchers
31:04. Prizes he has won in both exercise and ROS
34:08. Challenges publishing when from less scientifically recognized countries
36:22. What are reactive oxygen species?
37:50. Theory of ROS and aging
38:30. ROS, antioxidants, oxidative stress, ROS signaling
40:05. Muscle antioxidants, exercise and disease
42:19. Where in muscle are ROS coming from during contraction?
45:02. NOX2, RAC1, glucose uptake with contraction
47:21. What’s activating ROS production during contraction?
48:11. Nitric oxide vs ROS vs both?
50:15. Acute versus chronic increases in ROS
53:16. Best exercise for increasing your antioxidant defenses?
57:50. High ROS production from mitochondria in some diseases
59:30. Can exercise improve these diseases by producing ROS?
1:00:41. Compartmentalization of ROS production in muscle
1:02:03. Should supplement with antioxidants?
1:07:23. Increased mortality in people taking high levels of supplements
1:06:32. Antioxidant supplements improve those with chronically high ROS?
1:09:20. Mitochondria ROS and mitochondria specific antioxidants
1:14:37. Exercise and antioxidant gene expression
1:16:50. Mitochondria have antioxidant enzymes
1:17:50. Carlos’s methods to study ROS with contraction/insulin resistance
1:23:20. Takeaway messages
1:27:39. ROS and glucose uptake during exercise
1:29:43. Outro (9 seconds)

Dr Glenn McConell chats with Professor Brad Schoenfeld from Lehman College, The City University of New York, the Bronx, New York. He has a very strong track record on research examining how to maximize muscle hypertrophy and also important protein synthesis and strength studies. He also applies his knowledge being a former personal trainer and a successful competitive natural body builder. We discussed all aspects of resistance training for body builders and also for more recreational strength trainers.
A very interesting chat. Twitter: @BradSchoenfeld
0:00. Introduction/overview of Brad’s personal/sporting and research background
4:04. Relative lack of research in resistance training
5:05. Resistance training more bang for buck than endurance
8:39. Research findings on the optimum reps, sets, sessions etc
10:10. Load/reps/volume and whole muscle/fibre type hypertrophy
13:28. Sets to failure/ matching work etc
15:03. Strength vs hypertrophy vs power training
16:45. Speed of contraction (tempo) and hypertrophy
18:38. Mind muscle connection /internal focus of outcome
21:32. Concentric vs eccentric exercise and hypertrophy
24:50. The more you learn the less you know
25:23. Frequency: Volume and splitting workouts
28:30. Importance of doing research involving supervised training
30:23. Brad was a successful natural body builder
32:40. Short rest periods (hormonal spikes) and hypertrophy
36:18. Muscle signaling doesn’t always match outcomes
39:10. Protein synthesis vs protein breakdown
40:00. Minimal dose to observe gains for recreational lifters
44:00. Order of exercises/super sets/ splitting etc
48:52. Free weights vs machines (complementary)
51:58. Resistance training or endurance training first?
54:04. Reactive oxygen species/antioxidants and adaptations
55:45. Protein intake/timing and protein synthesis
1:00:52. Do men and women obtain enough protein in their diet?
1:02:37. Aging and protein/anabolic insensitivity
1:04:00. Energy deficit/surplus and protein synthesis
1:05:45. Range of motion/length of muscle and hypertrophy
1:10:08. Load/reps and strength
1:13:30. Reps in reserve (RIR)
1:14:55. Takeaway messages
1:17:37. Outro (9 seconds)