In this episode I am joined by Dr. Emily Howard aNutritional Physiologist at the United States Army Research Institute of Environmental Medicine (USARIEM). The focus of the episode is nutritional physiology, which is the study of how nutrients and diet interact with the body at a cellular and physiological level.

We start the conversation discussing how Emily becameinterested in nutritional science. Then we get into the field. Emily defines physiology and nutritional science, explains macronutrients, ketones, metabolism, calories, how fat is burned, how muscle is built, muscle protein synthesis and muscle protein breakdown, research she has conducted onsupplements, research she conducted on nutrition in extreme arctic environments and much more. I hope you enjoy!

PAPERS:

Ketone Monoester Plus Carbohydrate Supplementation Does NotAlter Exogenous and Plasma Glucose Oxidation or Metabolic Clearance Rate DuringExercise in Men Compared with Carbohydrate Alone: https://pubmed.ncbi.nlm.nih.gov/36893935/

Chocolate Milk and Endurance Exercise Recovery ProteinBalance, Glycogen, and Performance: https://doi.org/10.1249/MSS.0b013e3182364162

Whole-Body Protein Balance during Arctic Military TrainingIs Unaffected by Dietary Essential Amino Acid or Energy Density: https://jn.nutrition.org/article/S0022-3166(26)00163-X/fulltext

ARTICLES:

Iron-Deficiency Anemia: https://my.clevelandclinic.org/health/diseases/22824-iron-deficiency-anemia

Physiology: https://my.clevelandclinic.org/health/articles/physiology

Know Your Macros: Why Macronutrients Are Key to HealthyEating: https://www.cedars-sinai.org/stories-and-insights/expert-advice/what-are-macronutrients

BOOKS:

Project Hail Mary by Andy Weir

The Ski Troops by Hal Burton

MUSIC INTRO/OUTRO:

Music: massobeats - memories (https://www.youtube.com/watch?v=ZM139aHl4fY)

CONNECT:

LinkedIn:https://www.linkedin.com/in/adrian-dolinay-frm-96a289106/

GitHub: https://github.com/ad17171717 X:https://twitter.com/DolinayG

Odysee: https://odysee.com/@adriandolinay:0

Medium: https://medium.com/@adriandolinay

PODCAST:

Apple Podcasts:https://podcasts.apple.com/us/podcast/the-aspiring-stem-geek/id1765996824

Audible: https://www.audible.com/podcast/The-Aspiring-STEM-Geek/B0DC73S9SN

iHeart Radio: https://iheart.com/podcast/202676097/

Spotify: https://open.spotify.com/show/60dPNJbDPaPw7ru8g5btxV

|-Video Chapters-|

0:00 – Intro
1:23 – Emily’s interest in biology, exercise science and nutrition
4:54 – Joining the United States Army Research Institute of EnvironmentalMedicine (USAREIM) as a researcher
7:38 – Defining Physiology and Nutritional Physiology
8:34 – Macronutrients
10:26 – Do our bodies have a preferred fuel source?
13:09 – Ketones
14:43 – Calories
16:21 – Building muscle and burning fat
19:40 – Total calories vs how the calories are consumed
22:04 – Nutrition as you age
25:14 – Emily’s research on Ketones and Carbohydrates
32:23 – Muscle Protein Synthesis and Muscle Protein Breakdown
36:33 – mTOR Pathway and muscle growth
39:48 – Hormones regulating Muscle Protein Synthesis and Breakdown
40:46 – Is all protein created equal?
43:42 – Is chocolate milk a good source of protein for post/pre workouts?
45:32 – Calories burned in a normal environment compared to an extreme Arcticenvironment
49:24 – Experiencing Arctic weather during a research trip
52:44 – Is there an ideal diet for the extreme cold?
54:30 – Extreme cold can limit your will for any activity
56:32 – Emily’s research on protein balance in the Arctic
1:11:48 – Can nutritional advice be generalized?
1:14:49 – How to start a career in nutrition science and or physiology
1:17:23 – UConn Sports
1:19:30 – Emily’s favorite sports to play and watch
1:21:02 – Book Recommendations
1:23:00 - Conclusion