Inside Exercise

Dr Glenn McConell chats with Dr Trent Stellingwerff from the Canadian Sport Institute Pacific. Trent has a very interesting background in applied research and translation through coaching Olympic athletes etc. Formerly head of R&D at PowerBar. In a really fun chat we talked mainly about his research with the very important relatively new area of relative energy deficiency in sport (RED-S). RED-S effects not only exercise performance but also health. We also sports performance after pregnancy. Important take home: Need to be in long-term energy balance for long term ideal body composition, health and exercise performance. Twitter: @TStellingwerff.  

0:00. Introduction and Trent’s background 

6:58. Melbourne commonwealth games. His wife ran there. Craig Mottram: Shivers up the spine! 

10:40. Relative energy deficiency in sport (RED-S). Low energy availability (LEA) etc. 

14:15. Problematic vs adaptable. LEA 

17:20. Effects on hormones and RMR 

18:00 Sex differences 

20:15. Guidelines for measuring energy expenditure 

25:34. Measuring body weight too crude. If in energy deficit RMR decreases. 

28:40. Partitioning energy to vital organs 

32:24. Indicators of RED-S 

34:25. RED-S results in greater stress fractures 

37:25. LEA due to exercise vs diet 

40:50. Ovulation doesn’t occur every cycle 

43:23. Exercise performance vs RED-S 

45:35. RED-S and health. Need to be in energy balance for ideal body composition, health and exercise performance long term. 

49:37. Power to weight ratio 

52:56. Overtraining can be due to RED-S. Energy intake not considered enough in overtraining studies. 

56:44. RED-S/overtraining and heart rate. 

59:47. Things not working in the lab/real life. Don’t assume. 

1:04:20. Timing of carbohydrate intake 

1:06:20. Exercise and pregnancy 

1:10:39. Muscle biopsies no big deal after childbirth! 

1:11:32. Derek Clayton wished he had a muscle biopsy in 1969.  

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: [email protected]  

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Dr Glenn McConell chats with Dr Nick Tiller from Harbor UCLA. Nick is a COPD and exercise researcher with other interests such as ultramarathon. However, the focus of this episode is on his expertise in regards to the importance of being skeptical of health and fitness claims. He has written the book A skeptics guide to sports science. He makes some very important points re critical thinking, confirmation bias, logical fallacies, appeals to nature, false dichotomy, the role of social media, pre-bunking. A very articulate and interesting person. Twitter: @NBTiller  

0:00. Introduction 

3:05. Sits in Karlman Wasserman old office 

4:58. Nick’s respiratory medicine research.  COPD patients etc. Ultramarathon research including sex differences. 

11:11. Skepticism and sports science. His book: A skeptics guide to sports science. In the health and fitness industry science takes a back seat to marketing. 

14:17. Lack of regulation in wellness industry.  Tend to be able to make claims without evidence. BS mechanisms and false claims. 

20:00. How we make decisions. Society has changed so much more than our genes. People want short cuts. 

22:31. So many scammers etc now.  Bombarded with so much data. Need to be able to think critically. 

25:36. Skeptical vs critical vs cynical. Socratic method/scientific method. Carl Sagan. 

26:48. Plausibility. 

28:30. Scientific integrity/confirmation bias. 

31:10. Snake oil salesman of old and social media now. Echo chamber 

35:47. Debunking and pre-bunking. 

41:15. Peer reviewed publication doesn’t mean good research.

45:58. “The death of expertise”.  Need to respect experts especially when there’s scientific consensus

50:15. Making vague claims to avoid litigation

55:00. Logical fallacies and appeals to nature 

58:35. False dichotomy 

1:00:20. Twitter followers are not credentials 

1:03:49. Censorship vs free speech re health etc 

1:11:45. Can always sharpen your critical thinking.  

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:

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: [email protected]  

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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: [email protected]  

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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: [email protected]  

Subscribe to Inside exercise: 

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Dr Glenn McConell chats with Professor Paige Geiger from the University of Kansas Medical Centre on Heat therapy, exercise and chronic disease. Paige has undertaken very important mechanistic and allied work in this field. We discussed many things (see time stamps below).  

0:00. Introduction how got into the area 

6:26. How first idea to look at heat and diabetes Phil Hooper in 1999 put people with T2D in hot tubs 

9:00. Heat shock proteins (HSPs) Activated by many stresses in addition to heat. Many roles. 

10:53. High fat diets and heat Need to raise body temp by 1C 

14:22. Body temp increases during exercise Some of the benefits/adaptations from exercise may be activation of HSPs 

16:26. Preconditioning and HSPs 

17:49. Separating the effects of exercise from heat Additive effect of exercise and heat? 

20:54. Q10 effect, exercise and HSPs? 

22:27. HSPs with heat vs exercise 

25:54. Ideal heat therapy dose Temperature, time, number of sessions. 

29:55. Why not just exercise? Not everyone can exercise. 

32:22. Heat therapy for chronic diseases 35:08. Sauna vs hot tub 36:58. Higher core temp vs heating muscle 

38:40. Heat and myokines/exosomes 40:33. What’s turning on HSPs Heat shock factor 1 etc. 

43:52. Heat therapy and the mitochondria/insulin sensitivity 

49:35. How often need heat therapy? 

51:34. Does everyone respond to heat? 

52:45. Is heat therapy appropriate for all? 

54:13. Aging and heat therapy 55:23. Heat having effects in addition to HSPs? 

56:49. Troubleshooting in the lab 

59:14. HSPs, exercise and the liver 

1:01:56. Too much comfort?  

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: [email protected]  

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Dr Glenn McConell chats with Professor John Hawley from the Australian Catholic University on Exercise and type 2 diabetes. John is one of the most recognized names in exercise metabolism. He has published over 300 journal articles (Google scholar: 40,000 citations, H index 113). We discussed many things (see time stamps below).

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.

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: [email protected]  

Subscribe to Inside exercise: 

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Dr Glenn McConell chats with Professor Claude Bouchard about Genetics and exercise in health and performance. He recently retired at 82 yrs from the Louisiana State University Pennington Biomedical Research Center. He had made an amazing contribution with an H index of 191 and 173,000 citations!! (Google scholar).   

0:00. Introduction 

1:06. Got Covid19 then went flying fishing! 

3:38. How got into genetics research 

5:40. Working out the role of genetics before could measure DNA easily

11:05. Using physiology to assist with the genomic pursuit 

12:57. Complex traits are influenced by 100s to 1000s of variants

14:36. How got to the HERITAGE study

18:15. Genetics re sedentary cardiorespiratory fitness and trainability

23:46. Genome, proteome, transcriptome and biology

27:49. Epigenetics and training responses.

29:49. Incredible changes in technologies over his career

32:58. High and low capacity runners (rodent studies)

36:56. Do very good endurance athletes start off high capacity runners? 

40:03. “Responders” and “non responders” 

41:30. Get out and exercise, don’t blame your genes

42:28. Ability to improve health with ex unrelated to trainability Insulin sensitivity etc

44:02. “Non responders” still see beneficial effects of exercise

47:30. Variability of responses to exercise with cancer

51:50. Correlation between initial health and improvements in health with exercise? 

53:31. Where’s the field heading?

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: [email protected]  

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

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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: [email protected]

Subscribe to Inside exercise:

Spotify: https://open.spotify.com/show/3pSYnNSXDkNLH8rImzotgP?si=Whw_ThaERF6iIKwxutDoNA

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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: [email protected]

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