Inside Exercise Glenn McConell

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

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Not medical adv

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: davidtmartin0:00. Introduction to podcast and David Martin3:20. Testing Lance Armstrong and Cadel Evans8:00. Thermoregulation, Heat susceptibility9:10. Derek Clayton10:35. Amy Gillett Foundation11:40. Physiological attributes vs belief for exercise performance18:05. Cycling selection camps based on combat selection23:00. Belief effect25:20. Placebo effect of altitude training33:25. Does EPO (Erythropoietin) have its own effects on perf etc?38:00. Placebo effects on pain and depression etc42:00. The “I went to Harvard” /credentials etc effect45:05. Lying to win and Belief vs evidence47:05. How handle if mismatch between belief and evidence53:20. Real physiological effects of placebos1:01:40. How much of perf effect of CHO ingestion is belief effect1:03:10. Believable vs well informed people in sports team1:05:40. Importance of belief in the coach1:09:40. Physiological needs of the specific sport1:13:40. David and the Philadelphia 76ers1:19:00. NBA and trust/protection/managing1:23:53. His ideas and finishing up at the Philadelphia 76ers1:26:20. 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 needs1:32:55. Reducing injuries in team sports1:34:55. Importance of pre-season conditioning1:35:40. Balance of winning vs how much money can make1:38:40. Lower body strength in NBA vs track cyclists1:41:18. Improving healthspans of high net worth individuals1:53:10. A focus on healthspan rather than lifespan1:58:55. Evidence base re supplements2:03:45. 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 @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not 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 @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

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: @ChrisFryPhD0:00. Introduction and welcome3:09. How Chris got into exercise research6:10. ACL injuries and muscle wasting /weakness9:05. Joint injuries and the risk of arthritis10:05. The effects of the inactivity vs the injury itself13:55. Protein synthesis vs breakdown after an ACL injury19:30. Why in evolutionary sense does joint injury result in muscle atrophy22:50. What are the signals to cause muscle atrophy24:00. Myostatin release after joint injury26:55. Acute vs chronic injury28:15. Other joint injuries to joints (other than ACL)29:25. Atrophy in different muscle fibre types31:15. Best way to prepare for surgery after an injury34:05. How quickly start rehab after surgery35:45. Are there residual effects long after joint injury?39:55. Bone vs joint injury43:30. Muscle reactive oxygen species/ mitochondria after injury46:05. Aerobic capacity of muscle still reduced after rehab47:05. Should take anti inflammatories after injury?49:20. Vitamin D and muscle injury52:15. 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 injury57:15. Time since injury/trauma and surgery58:55. Sex difference and joint injury1:00:20. Age and joint injuries1:01:10. Hypertrophy and aging1:02:05. Aging: inactivity vs training response1:03:00. More capillaries in muscle increases response to resistance training1:05:00. Aerobic pre conditioning can help with hypertrophy1:08:30. Anabolic resistance and aging1:12:25. Connective tissue and training responses with aging1:15:20. Satellite cells and muscle growth1:17:45. Takeaway messages1:19:01. 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 @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not 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: @KevinMurachPhD0:00. Introduction and welcome2:16. How Kevin got into exercise research6:53. What is “muscle memory”.9:15. Human evidence of muscle memory13:58. Mice models to investigate resistance training19:30. Training, detraining and retraining20:35. Comparing rodents and human re their different lifespans22:30. Evidence for muscle memory in mice after ex training31:05. Mouse model that has both endurance and strength effects33:25. Voluntary wheel running: matching the training35:45. 10% greater hypertrophy with retraining39:25. Mice slow postural muscles didn’t detrain!44:45. Mechanisms: epigenetics49:50. Muscle nuclei and exercise training/muscle memory1:02:00. Muscle memory and epigenetics in the nuclei1:05:40. MicroRNA and muscle memory1:07:30. Epigenetics1:08:35. Exercise training and each bout of exercise1:11:20. MicroRNA and muscle memory1:16:20. Balance of protein synthesis and breakdown1:20:20. Muscle memory: Endurance vs resistance training1:21:35. Time course of muscle memory1:23:55. How much training need to get muscle memory1:25:18. Specificity of ex training muscle memory1:26:40. Nature and nuture1:27:25. Dutch famine and epigenetics1:28:18. Age and muscle memory1:29:38. Biological sex and muscle memory1:30:40. Common misconceptions: use it or lose it1:31:38. Identical twins1:32:25. Don’t need to go hard or go home.1:33:05. Research experts vs influencers etc1:37:15. Takeaway messages1:39:44. 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 @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not 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: @DrJonLittle0:00. Introduction and welcome3:20. What are glucose “spikes”/excursions4:45. Hyperglycemia in diabetes is very different to “spikes”6:20. Glucose spikes in type 2 diabetes7:19. Why is chronically elevated glucose a problem?12:20. Confusion about glucose levels 2hrs after a meal15:29. Underlying insulin resistance the problem not spikes19:08. Fasting glucose and insulin measures21:10. Meal tests and oral glucose tolerance tests24:55. Be careful not to make the underlying pathology worse26:15. Keto diets: T2D, weight loss, exercise32:10. Glucose even in diabetes is not as important as we think35:00. Are CGMs useful?38:30. Too much focus on glucose than more important things41:00. CGMs very important for people with T1D42:05. CGMs and anxiety43:25. CGMs and higher cholesterol44:00. Misunderstanding of pre-diabetes re CGMs46:00. Metabolic flexibility47:40. “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 exercise57:40. Glucose metabolism during exercise59:55. Exercise and insulin sensitivity1:02:15. Effect of exercise on glucose spikes from a meal1:04:10. Intense exercise can increase blood glucose levels1:07:10. Normal to have elevated glucose after intense exercise1:09:50. Influencers misinterpreting data re glucose spikes etc1:12:10. Misunderstanding glucose cut offs1:13:10. Takeaway messages etc1:14:00. Weight loss diet strategies1:17:50. Amino acids and insulin secretion1:24:40. Should everyone use CGMs?1:26:30. Keep it simple re diet and exercise1:27:40. OutroInside 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 @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice