Science & Chill: Recent Episodes

Brady Holmer

Join me in conversation with interesting researchers in the fields of physiology, biology, nutrition, and health sciences.

Visit the episode webpage

My guest on this episode is Dr. Rick Olderman.

Rick Olderman is a sports and orthopedic physical therapist with more than 25 years’ experience that specializes in helping people with chronic pain experience a pain-free life.

Rick has written the popular Fixing You® series of books -- found on Amazon.com -- to help people with chronic pain or injuries. More recently, Rick has created downloadable video home programs to help people solve pain from head to toe. These programs include his pioneering approach that has helped solve hundreds of cases of chronic pain at his clinic for the last 10 years.

Rick has a new book, Solving the Pain Puzzle, coming out in 2023 and has posted a few chapters from that book on his website, www.rickolderman.com, where people can also pre-order his book and find his home programs as well as other free stuff.

Rick is one of the top professionals in the U.S. when it comes to understanding recurring injuries and chronic musculoskeletal pain. He wants to enhance quality of life by helping people fix their pain once and for all.

In this episode, Rick and I talk about a variety of pain-related topics including the causes of acute and chronic pain, why current treatments for pain aren’t effective, and tools and exercises that you can use in your everyday life and in work to minimize pain.

We also talk about Rick’s current approach to addressing patients' pain — which involves a philosophy that he’s developed over the past several years using information from a variety of sources in the field of physical therapy. I found Rick’s approach to be novel, intuitive but also based in anatomy, physiology, and the science of pain.

Links

Dr. Olderman’s Website: https://rickolderman.com/
Support the podcast on Patreon: https://www.patreon.com/bradyholmer
Other support options: https://www.bradyholmer.com/donate
Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill
Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg
Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer
Watch the podcast on YouTube (available 10/10/22): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q
Subscribe to my Substack: https://bradyholmer.substack.com/about
Check out the all-new Examine.com: https://examine.com/refer/brady214767
Veri continuous blood glucose monitoring: https://www.veristable.com/shop?refc=BRADY20&_from=brady11
PodScholars: https://podscholars.com/

My guest on episode 55 of the podcast is Dr. Joseph Watso.

View the episode webpage and show notes.

Joe is an Assistant Professor in the Department of Nutrition & Integrative Physiology at Florida State University. Joe directs the Cardiovascular & Applied Physiology (CAP) Laboratory which has the mission to advance knowledge on cardiovascular disease prevention and treatment strategies. His research interests include the role of lifestyle habits, such as diet and exercise, for optimizing health, with a focus on the cardiovascular system.

In this interview, Joe and I chat about a wide range of topics related to exercise and cardiovascular physiology, including some basics on blood pressure regulation, the effects of sodium intake on blood pressure, salt sensitive hypertension, the effects of salt and sugar on vascular function, and how exercise can protect against the effects of salt and sugar intake on vascular function.

Links

Lab website: https://caplaboratory.com
Joe’s Twitter: https://twitter.com/Joseph_Watso
NEJM paper on “breaking 3”: https://drive.google.com/file/d/1O7x6EDyAQMbxKCzAKpY4X28rQj4FOzcS/view?usp=sharing
Support the podcast on Patreon: https://www.patreon.com/bradyholmer
Other support options: https://www.bradyholmer.com/donate
Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill
Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg
Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer
Watch the podcast on YouTube (available 10/17/22): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q
Subscribe to my Substack: https://bradyholmer.substack.com/about
Check out the all-new Examine.com: https://examine.com/refer/brady214767
Veri continuous blood glucose monitoring: https://www.veristable.com/shop?refc=BRADY20&_from=brady11
PodScholars: https://podscholars.com/

My guest on episode 54 is Professor Glenn McConell. Glenn is an Emeritus Professor in Exercise Metabolism at Victoria University in Melbourne Australia.

In this episode, we talk about how the body metabolizes fat and carbohydrate during exercise, and how this changes with exercise intensity and duration, glycogen stores in the body, how long they last, and how carbohydrate ingestion during exercise can buffer muscle glycogen and improve performance, the effects of acute and chronic exercise on insulin sensitivity and the mechanisms that increase insulin sensitivity in the muscle.

Links

Professor McConell’s research profile: https://www.vu.edu.au/research/glenn-mcconell
Follow Glenn on Twitter @Inside_exercise:https://twitter.com/inside_exercise and @GlennMcConell1:https://twitter.com/GlennMcConell1
Check out the Inside Exercise podcast on the following platforms:
- Spotify: https://open.spotify.com/show/3pSYnNSXDkNLH8rImzotgP?si=Whw_ThaERF6iIKwxutDoNA
- YouTube: https://youtube.com/channel/UChQpsAQVEsizOxnWWGPKeag
- Apple Podcasts: https://podcastsconnect.apple.com/my-podcasts/show/inside-exercise/03a07373-888a-472b-bf7e-a0ff155209b2
- Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9hbmNob3IuZm0vcy84ZTdiY2ZkMC9wb2RjYXN0L3Jzcw
- Anchor: https://anchor.fm/insideexercise
- Podcast Addict: https://podcastaddict.com/podcast/4025218

Podcast links and Sponsors

Support the podcast on Patreon: https://www.patreon.com/bradyholmer
Other support options: https://www.bradyholmer.com/donate
Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill
Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg
Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer
Watch the podcast on YouTube (available 10/10/22): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q
Subscribe to my Substack: https://bradyholmer.substack.com/about
Check out the all-new Examine.com: https://examine.com/refer/brady214767
Veri continuous blood glucose monitoring: https://www.veristable.com/shop?refc=BRADY20&_from=brady11
PodScholars: https://podscholars.com/

My guest on episode 53 of the podcast is Dr. John Hogenesch.

John is a professor of pediatrics and chair of the divisions of human genetics, immunobiology, and pulmonary medicine at Cincinnati Children’s Hospital Medical Center, where his work focuses on the genetics of circadian timing in humans and other mammals.

John and his colleagues are credited with the discovery of the master regular of the circadian clock known as Bmal1, and later its paralog Bmal2, as well as several other components of the circadian clock.

In this episode, we discuss some of the fundamental aspects of circadian biology and circadian rhythms in humans — why they evolved, and their major importance to health and implication and disease.

Links

Episode webpage: https://www.bradyholmer.com/pod/53

Hogenesch Lab (CCHMC) website: https://www.cincinnatichildrens.org/research/divisions/h/genetics/labs/hogenesch

Follow John on Twitter @jbhclock: https://twitter.com/jbhclock

Read the NY Times article mentioning John and his work: https://www.nytimes.com/2022/07/06/magazine/circadian-medicine.html

Support the podcast on Patreon: https://www.patreon.com/bradyholmer

Other support options: https://www.bradyholmer.com/donate

Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill

Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg

Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer

Watch the podcast on YouTube (available 9/19/22): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q

Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about

Check out the all-new Examine.com: https://examine.com/refer/brady214767

Check out PodScholars: https://podscholars.com/

Take $50 off your purchase of an Oura ring: https://ouraring.com/taf/46af0bc0f9

Hello everyone and welcome to the Science & Chill podcast, I’m your host Brady Holmer.

Last week, I released part one of my two-part interview that I gave on the Run Smarter podcast a few months ago. The Run Smarter podcast is hosted by runner and physiotherapist Brodie Sharpe. He invited me on his podcast to answer some questions related to endurance exercise and cardiovascular health, a topic that I think all of my audience will find helpful and hopefully useful. There has been a lot of discussion lately on whether there is a point where exercising too much might be bad for our cardiovascular health, and also an interest in what amount of exercise is best for healthspan and longevity. We discuss some data related to both of these topics in the interview. Brodie was kind enough to allow me to release both parts of our interview on my own podcast, and that’s what you’re listening to today.

This is part two of our interview, and if you happened to miss part one, I encourage you to go back and have a listen, as it will complement today’s episode!

In the interview, Brodie and I talk about exercise and heart health including:

At what point can running become detrimental to cardiovascular health?

What training is best for cardiac collatereralization?

Is it okay to race 20-30 beats per minute above your training heart rate?

Is there a certain threshold where cardio health is counterproductive for performance and also longevity?

…and more.

Links

Support the podcast on Patreon: https://www.patreon.com/bradyholmer
Other support options: https://www.bradyholmer.com/donate
Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill
Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg
Watch the podcast on YouTube: https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q
Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about
$50 off your purchase of an Oura ring: https://ouraring.com/taf/46af0bc0f9
10% Discount for On brand running shoes when you buy through Suda’s Fit Foot: https://www.sudasfitfoot.com/shop

My guest on episode 52 of the podcast is Nick Norwitz, PhD.

Nick earned his PhD from Oxford University and is currently a medical student at Harvard University. He's also a self-proclaimed metabolic health enthusiast.

Nick joined me to chat about continuous glucose monitoring (CGM) and, in particular, a new study that he just published on the use of CGM in medical students as part of a pilot project in "metabolic immersion" education. This paper has been getting a lot of attention among nutrition enthusiasts, scholars, and medical professionals on social media, so we thought this would be a great opportunity to discuss some of the ongoing conversation.

Links

Follow Nick on Twitter: https://twitter.com/nicknorwitz
Read Nick’s recent paper: Metabolic Health Immersion for Medical Education: A Pilot Program with Continuous Glucose Monitors in Medical and Dental Students: https://journals.sagepub.com/eprint/CXUGZCTWJCVZ2ANDVGA6/full
Watch Nick’s YouTube video on the paper: https://t.co/5qeYjg0C9B
Link to paper on personalized nutrition using CGM: https://www.cell.com/fulltext/S0092-8674(15)01481-6
Link to paper on artificial sweeteners and the gut microbiome: https://pubmed.ncbi.nlm.nih.gov/32130881/
Support the podcast on Patreon: https://www.patreon.com/bradyholmer
Other support options: https://www.bradyholmer.com/donate
Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill
Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg
Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer
Watch the podcast on YouTube (available 8/29/22): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q
Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about
$50 off your purchase of an Oura ring: https://ouraring.com/taf/46af0bc0f9
10% Discount for On brand running shoes when you buy through Suda’s Fit Foot: https://www.sudasfitfoot.com/shop

Hello everyone and welcome to the Science & Chill podcast, I’m your host Brady Holmer.

This week and next week’s episode of the podcast will be a bit different. Rather than an original interview, I’m going to release a two-part interview that I gave on the Run Smarter podcast a few months ago. The Run Smarter podcast is hosted by runner and physiotherapist Brodie Sharpe. He invited me on his podcast to answer some questions related to endurance exercise and cardiovascular health, a topic that I think all of my audience will find helpful and hopefully useful. There has been a lot of discussion lately on whether there is a point where exercising too much might be bad for our cardiovascular health, and also an interest in what amount of exercise is best for healthspan and longevity. We discuss some data related to both of these topics in the interview. Brodie was kind enough to allow me to release both parts of our interview on my own podcast, and that’s what you’re listening to today.

Part II of our interview will release next Monday, so be sure to subscribe on whatever platform you’re listening on so you don’t miss out on the second half of our conversation.

In the interview, Brodie and I talk about exercise and heart health including:

At what point can running become detrimental to cardiovascular health?

What training is best for cardiac collatereralization?

Is it okay to race 20-30 beats per minute above your training heart rate?

Is there a certain threshold where cardio health is counterproductive for performance and also longevity?

…and more.

Enjoy!

Links

Support the podcast on Patreon: https://www.patreon.com/bradyholmer
Other support options: https://www.bradyholmer.com/donate
Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill
Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg
Watch the podcast on YouTube: https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q
Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about
$50 off your purchase of an Oura ring: https://ouraring.com/taf/46af0bc0f9
10% Discount for On brand running shoes when you buy through Suda’s Fit Foot: https://www.sudasfitfoot.com/shop

My guest on episode 50 of the podcast is Dave Feldman.

Dave Feldman is a Senior Software Engineer and Citizen Scientist. After seeing his cholesterol skyrocket on keto, he began obsessively researching lipidology and through a series of experiments has demonstrated novel data which is now building toward the larger Lipid Energy Model. This concept is now being explored with collaborating researchers and may potentially help explain much of the phenomenon around high cholesterol on a low carb, ketogenic diet.

Dave is incredibly active on Twitter, where he readily expresses and defends his ideas. This is where I first encountered Dave’s ideas and have been following him ever since. In the first half of this episode, we talk about science philosophy, citizen science, and the challenges of talking about and reporting science in our modern age. Dave has some really great ideas about the importance of conducting rigorous science that I think you will enjoy.

We also get into talking about cholesterol and in particular, Dave’s lipid energy model of cholesterol metabolism as well as a concept that he calls lean mass hyperresponders. If you don’t have a thorough understanding of cholesterol, Dave does a fantastic job of simplifying his model and explaining some biochemistry. I intentionally didn’t take us too deep on either of these topics, because there are literally dozens of podcasts and YouTube videos that you can explore to hear Dave’s deep dives into cholesterol. You can also visit his website, CholesterolCode.com, for a lot more information. If you’re looking to learn more about some of the topics we chat about today, I encourage you to explore the links in the show notes and follow Dave on Twitter.

Alright, just a few more words before we begin today’s episode.

If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes.

You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information.

Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!

Without further ado, please enjoy my conversation with Dave Feldman.

Links

Follow Dave on Twitter @realDaveFeldman: https://twitter.com/realDaveFeldman
Dave’s main hub for all things cholesterol: https://cholesterolcode.com/
https://CitizenScienceFoundation.org
https://OwnYourLabs.com
Link to all papers and video abstracts: https://cholesterolcode.com/papers/
Link to “The Straight Dope on Cholesterol Article” by Dr. Peter Attia: https://peterattiamd.com/the-straight-dope-on-cholesterol-part-i/
Support the podcast on Patreon: https://www.patreon.com/bradyholmer
Other support options: https://www.bradyholmer.com/donate
Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill
Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg
Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer
Watch the podcast on YouTube (available 8/8/2022): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q
Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about
10% Discount for On brand running shoes when you buy through Suda’s Fit Foot: https://www.sudasfitfoot.com/shop

My guest on episode 49 of the podcast is Dr. Drew Schwartz.

Dr. Schwartz is a chiropractor at The Cleveland Clinic, an avid gamer, and is dedicated to educating gamers and deskers alike about how to work or game more ergonomically to improve performance, enhance comfort, and reduce injury and discomfort.

Dr. Schwartz attended Concordia College Moorhead, where he graduated with a Biology major and Chemistry minor, after which he attended Logan College of Chiropractic in St. Louis, where he earned his doctorate in chiropractic. After graduating from chiropractic school in 2012, he took a job in Cleveland, Ohio, and has worked at the Cleveland Clinic ever since.

When possible, Dr. Schwartz is unapologetic about his love for playing video games to relax, and his current self-proclaimed favorites include League of Legends, Apex Legends, and Minecraft.

Dr. Schwartz started his blog — the For the Wellness blog — for the majority of people who sit for a living and sit during entertainment as well, for example, those of us who enjoy games, Netflix, watching sports, and the like.

In this episode, we talk about the importance of proper ergonomics and why it’s so important to be conscious of our posture and movements throughout the day. We talk about how individuals who work at a desk or from home can optimize their daily work by improving their ergonomics through exercises, postural changes, and even through the use of working accessories, chairs, and desks.

We then talk about gaming and, even if you are not someone who plays video games, I think you will find our conversation interesting. Dr. Schwartz talks about some of the work that he does with ESports athletes — otherwise known as professional video game players — to help them optimize their performance through ergonomics, sleep, nutrition, and exercise. This is really a topic that not many people are talking about, so I was very interested in learning more about the world of ESports on a deeper level.

I thought I knew a lot about ergonomics before this conversation, but it turns out that there are a ton of habits and small changes to my work and daily activities that can have a profound effect on my comfort and productivity throughout the day. If you’ve ever wondered whether you’re sitting, standing, or typing in the correct way, this podcast is for you!

If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes.

You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information.

Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!

Links

Follow Dr. Drew Schwartz on Twitter: @Dr_Drew_FTW: https://twitter.com/Dr_Drew_FTW
Dr. Drew Schwartz on LinkedIn:https://www.linkedin.com/in/drew-schwartz-b7139651/
Dr. Drew Schwartz’s website: https://www.forthewellnessblog.com/
Support the podcast on Patreon: https://www.patreon.com/bradyholmer
Other support options: https://www.bradyholmer.com/donate
Listen on Apple Podcasts: Qhttps://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill
Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg
Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/posts/science-chill-49-69524998?utm_medium=clipboard_copy&utm_source=copy_to_clipboard&utm_campaign=postshare_creator
Watch the podcast on YouTube (available 8/1/2022): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q
Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about
10% Discount for On brand running shoes when you buy through Suda’s Fit Foot: https://www.sudasfitfoot.com/shop

My guest on episode 48 of the podcast is Dr. Howard Luks. Dr. Luks is a board-certified orthopedic surgeon, chief of sports medicine and arthroscopy, and assistant professor of orthopedic surgery at New York Medical College. Dr. Luks's focus is on injuries that involve the shoulder, knee, ankle, and elbow. You can find him on Twitter at the handle @hjluks.

In addition to his expertise in sports medicine, Dr. Luks is an avid communicator in the space of healthspan and longevity. As a runner and cyclist himself, he is keenly interested in using aerobic exercise — in particular zone 2 training — to enhance metabolic function to improve healthspan. Dr. Luks also has a deep knowledge of metabolism, nutrition, and strength training — knowledge he has culminated in his new book titled: “Longevity…simplified.”

In this new book — which we discuss in detail on this episode of the podcast — Dr. Luks discusses practical, simple, and evidence-based strategies that can have major effects on healthspan and potentially lifespan. Dr. Luks and I are both critics of a lot of the current hype that is present in the longevity space, and he offers a fresh and much-needed perspective on useful lifestyle interventions that we can all implement starting today.

I have provided links to Dr. Luks’s book in the show notes for those of you who are interested in purchasing it. There is both a hard copy and an Ebook version available. I highly recommend getting some version of the book and I have really enjoyed reading it since receiving my copy.

Alright, just a few more words before we begin today’s episode.

If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes.

You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information.

Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!

Links

Dr. Howard Luks on Twitter: https://twitter.com/hjluks
Get Dr. Howard Luks’s new book: “Longevity…simplified”: https://www.howardluksmd.com/book
Howard Luks’s website: https://www.howardluksmd.com/
Support the podcast on Patreon: https://www.patreon.com/bradyholmer
Other support options: https://www.bradyholmer.com/donate
Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill
Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg
Watch this podcast video on Patreon (subscriber-only until July 25th, 2022): https://www.patreon.com/posts/science-chill-48-69224769?utm_medium=clipboard_copy&utm_source=copy_to_clipboard&utm_campaign=postshare
Watch the podcast on YouTube: https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q
Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about
10% Discount for On brand running shoes when you buy through Suda’s Fit Foot: https://www.sudasfitfoot.com/shop

My guest on episode 47 of the podcast is George Georgallides.

George is the founder and CEO of Basis Health. Basis is a company with a drive to transform how we use our wearable data by turning it into a daily action plan. If you have an iPhone, Apple Watch, Fitbit, Oura Ring, or other fitness tracker, Basis is going to really be something you need to check out. A lot of the time, and this is something I’ve experienced myself, we have so much data on our hands but little idea of what to do with it. So what if I know my sleep or recovery score if I can’t turn around and put that data to use. Basis is changing that.

Basis uses AI coaching to provide you with a daily action plan that fits with and synchronizes with your daily schedule. By compiling data from all of your wearables, Basis can give you recommendations on when your peak energy levels should occur, when your peak hunger occurs, and when and what types of workout you should do on any given day. I have been demoing an early version of Basis for a few months now and it has been incredibly fascinating to see how my data are used within the app to personalize my recommendations.

In this episode, I speak with George about the “basis” (no pun intended) behind that Basis app, some of the cool features, and how this technology will change personal health as well as, potentially, medicine and the personalized health and coaching space.

If you are interested in signing up for Basis and trying it out for free, you can head to the Basis website which I’ve provided a link to in the show notes.

A few more words before we begin today’s episode.

If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes.

You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information.

Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!

Links

Visit the episode webpage: https://www.bradyholmer.com/pod/47
Basis website: https://www.basishealth.io/
Basis Twitter: https://twitter.com/basis_health
George Twitter: https://twitter.com/giorgallidis
Support the podcast on Patreon: https://www.patreon.com/bradyholmer
Other support options: https://www.bradyholmer.com/donate
Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill
Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg \
Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about
10% Discount for On brand running shoes when you buy through Suda’s Fit Foot: https://www.sudasfitfoot.com/shop

View the show notes on the episode webpage: https://www.bradyholmer.com/pod/46

My guest on episode 46 of the podcast is Dr. Annet Kirabo.

Dr. Kirabo is an Assistant Professor of Medicine in the Division of Clinical Pharmacology in the Department of Medicine at Vanderbilt University Medical Center. She obtained her PhD from the Department of Physiology and Functional Genomics at the University of Florida College of Medicine.

If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes.

You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information.

Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!

Links

Episode webpage: https://www.bradyholmer.com/pod/46

Watch the video of this episode (Patreon exclusive until 6/20/22): https://www.patreon.com/posts/67694663

Follow Dr. Kirabo on Twitter @annetkiraboc1

List of Dr. Kirabo’s scientific publications on PubMed: https://pubmed.ncbi.nlm.nih.gov/?term=%28Kirabo+Annet%5Bauthor%5D%29+AND+Vanderbilt+University%5BAffiliation%5D&sort=date

Read Dr. Kirabo et al.’s paper: “Recent advances in modulation of cardiovascular diseases by the gut microbiota”: https://drive.google.com/file/d/1vIZtuVF1n8C4NbsGGm-Rdk8gFtw47Cdl/view?usp=sharing

Support the podcast on Patreon: https://www.patreon.com/bradyholmer

Other support options: https://www.bradyholmer.com/donate

Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill

Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg

Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about

10% Discount for On brand running shoes when you buy through Suda’s Fit Foot: https://www.sudasfitfoot.com/shop

My guest on episode 45 of the Science & Chill podcast is Ingri Pauline. Ingri is a weightlifting coach, National Strength and Conditioning Association-certified strength and conditioning specialist, and certified nutrition coach. Ingri is unique in that she only works with women, specializing in fitness and nutrition during different transition periods during women’s lives including fertility, pregnancy, postpartum, perimenopause, and postmenopause.

Ingri uses a concept called cycle syncing to optimize the work productivity and athletic performance of her clients, which involves strategically using hormonal fluctuations during phases of a woman’s menstrual cycle to enhance work output. The topic of cycle syncing dominates most of this episode and there is really some fascinating information to be gained here — not just for women, but also for their partners. Trust me, I was taking dutiful mental notes during this entire episode.

If you’re not a woman, you’re probably thinking that this episode may not apply to you, but trust me, there is a ton of great information to be gained from Ingri that men, women, or any other partner to a woman can use to support her. Ingri is also just incredibly knowledgeable about strength, conditioning, and nutrition, and we chat plenty about these topics during our interview.

If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes.

You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information.

Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!

Links

Twitter: @IngriPauline
Instagram: @ingripauline
Website: IngriPaulineAthletics.com

Podcast links

Episode webpage: https://www.bradyholmer.com/pod/45
Watch this episode on YouTube: https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q
Support the podcast on Patreon: https://www.patreon.com/bradyholmer
Other support options: https://www.bradyholmer.com/donate
Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill
Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg
Subscribe to my weekly newsletter Physiology Friday: https://bradyholmer.substack.com/about
10% Discount for On brand running shoes when you buy through Suda’s Fit Foot: https://www.sudasfitfoot.com/shop

My guest today is Dr. Heather Vincent.

Dr. Vincent is the Director of Research and Director of the UF Health Sports Performance Center (SPC) in the Department of Physical Medicine and Rehabilitation (PMR) in Gainesville Florida. She is an active researcher of the health benefits of exercise, using physical activity to prevent injury and fight diseases like obesity and osteoarthritis. She is active at the national level with organizations including the American College of Sports Medicine and the Osteoarthritis Research Society International. Since 2008, the SPC has been serving people from all over the USA and internationally. They are quite literally one of the premier sports performance and rehab centers in the entire country, and this is something I can attest to on a personal level. This episode of the podcast was recorded on the back end of my visit to the SPC to undergo a comprehensive running gait and form analysis as well as a long discussion with Dr. Vincent on how I can improve my running form for better health and performance.

Unfortunately, I have been a frequent visitor to see Dr. Heather Vincent’s husband — who leads the running medicine clinic at the University of Florida — to deal with multiple running-related injuries. I have also done another previous gait assessment with Dr. Vincent and her team back in 2018 when coming back from injury. The precision and attention they gave me were unprecedented, and the amount I learned from Dr. Vincent during both of my visits to the SPC is incredible. Getting to speak with her about my results and then delve into a good deal of running-related topics was an extra special treat.

In the first 45 minutes of this episode, Dr. Vincent and I review the results of my running gait analysis. For this reason, I highly encourage you to check out the video of this episode on YouTube or find the corresponding video and images in the show notes to this episode, as it will make following along with what we are saying much easier. But no worries, if you’re unable to watch, there is still a lot of great information to be gleaned from listening to our chat about my running form.

In the second half of the podcast, we talk about healthy running habits, how runners can optimize their form for injury reduction and faster and healthier running, and how to select the best running shoes for you. Dr. Vincent also answers some of the questions posed on Twitter by my audience on several running-related topics. If you are a runner or just interested in improving your own biomechanics and strength, you are going to love this episode.

If you enjoy this podcast and would like a way to support my work, the best way to do this is by becoming a supporter on Patreon, where you can pledge a monthly donation of any amount. You can find more information about becoming a Patreon supporter by going to patreon.com/bradyholmer or finding the link in the show notes.

You can also support the podcast through a one-time donation using the links on my website. Just go to bradyholmer.com/donate or check the link in the show notes for more information.

If you are looking for an awesome new pair of running shoes, my good friend (and incredible runner) Betsy Suda (Suda’s Fit Foot) is offering a 10% discount for On running shoes. Check out her business by going to www.sudasfitfoot.com/shop and enter the code CHILL10 to take advantage of this offer!

Last but not least, if you enjoy any of the topics that appear on this podcast, you will love my Substack and weekly newsletter that I send out every Friday called Physiology Friday. To sign up to receive occasional blog posts and my weekly email newsletter, go to bradyholmer.substack.com/about. If you sign up, I hope you enjoy!

Links

Watch the video of this episode on Patreon
Google drive link to PDF of scientific papers published by the UF Sports Performance Center
UF SPC
Follow Dr. Vincent on Twitter

Podcast links

Support the podcast on YouTube
Other support options
Listen on Apple Podcasts
Listen on Spotify
Subscribe to my weekly newsletter Physiology Friday
10% Discount for On brand running shoes when you buy through Suda’s Fit Foot

Check out the episode webpage for images referenced during our running analysis discussion and much, much more!

My guest on this episode is Dr. Brad Stanfield. Dr. Stanfield is a medical doctor trained in New Zealand who has a particular interest in optimizing healthspan and lifespan through the use of nutritional and lifestyle interventions. Dr. Stanfield is also quite the expert in supplements with the potential to enhance healthspan and lifespan and, as you will hear in our conversation, approaches supplementation in an incredibly evidence-based way that I really admire.

In this episode, we talk about what healthy aging and lifespan are, the best ways to promote healthspan and delay aging, the supplements that Dr. Stanfield recommends or is excited about, the supplements that he has stopped taking and the various reasons why — a very interesting part of our conversation, as well as some of the recent controversies in longevity research which Dr. Stanfield has played a role in bringing to the public eye (along with my previous guest Dr. Charles Brenner).

I first became aware of Dr. Stanfield after stumbling upon his awesome YouTube channel where he does comprehensive breakdowns of aging research and supplements. I really encourage you to give him a follow on YouTube and other social media, because he’s producing great content.

If you enjoy this podcast and would like to support it, there are several ways to do so. The first way is by becoming a supporter of Patreon. With Patreon, you can support the podcast with a monthly donation at any level you’d like. You can start showing your support right now by going to patreon.com/bradyholmer or checking the shownotes for a link to my Patreon page.

You can also make a one-time donation to help support the podcast through PayPal or Venmo. These support options can be found on my website by going to bradyholmer.com/donate. There’s also a link in the shownotes to the support page.

Finally, checking out the podcast sponsors is also a fantastic way to show your support. There are two partners for today’s podcast, both of which are products I use frequently and absolutely love.

The first is LMNT electrolyte drink mix. LMNT is a sugar-free, carbohydrate-free and tasty drink mix containing scientifically-based amounts of sodium, potassium, and magnesium. The single serve packets are great to add to water for any time around a workout or just to have throughout the day. I’m routinely using about 3 of these each day. LMNT comes in a variety of flavors including citrus salt, raspberry, and watermelon. You can try a free 8 pack sampler of LMNT by going to drinklmnt.com/scienceandchill or checking the shownotes for a link to this special offer.

I’ve also partnered with health via modern nutrition (HVMN) to bring a special offer for my audience on their brand-new ketone IQ ketone drink. Ketones are sometimes called the “fourth fuel” and can be used by our muscles, heart, and brain for energy. With exogenous ketone drinks like ketone IQ, you can rapidly elevate your blood ketones and put your body into a state of ketosis. Studies have found — and I have experienced — that taking ketones can help with mental performance and clarity, athletic performance, and maintain energy levels throughout the day.

If you have not yet tried ketones, I really encourage you to give ketone IQ a try. You can get 10% off your order of ketone IQ by going to their website using the link in the shownotes and entering the code BRADY10 at checkout. Again, use the link in the shownotes to learn more about ketone IQ and when you order, enter BRADY10 at checkout for 10% off your order.

Last but not least, if you enjoy my podcast, then you may also enjoy some of the writing that I publish on a weekly basis, which includes my weekly newsletter that I send out every Friday called Physiology Friday. If you’d like to check out my writing and subscribe to receive my weekly posts, please visit bradyholmer.substack.com. You can also find a link in the shownotes.

Links

Dr. Stanfield's website: https://drstanfield.com/

Follow Dr. Stanfield on Twitter: https://twitter.com/BradStanfieldMD

Check out Dr. Stanfield's YouTube Channel: https://www.youtube.com/c/DrBradStanfield

Anti Aging diets paper referenced in our talk: https://www.science.org/doi/10.1126/science.abe7365

Support the podcast on Patreon: https://www.patreon.com/bradyholmer

Other support options: https://www.bradyholmer.com/donate

Watch the video of this podcast on YouTube: https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q

Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill

Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg

Claim your FREE LMNT sample pack: https://DrinkLMNT.com/scienceandchill

10% off of H.V.M.N. Ketone IQ for the Science & Chill audience (use code BRADY10 at checkout): https://hvmn.com/products/ketone?rfsn=6449481.3c177c

Subscribe to my Substack & weekly email newsletter: https://bradyholmer.substack.com/about

In this podcast clip from episode 42, Dr. Charles Brenner explains metabolism.

Listen to the full episode HERE.

In this podcast clip from episode 42, Dr. Charles Brenner explains biological aging and ponders whether or not we can significantly extend human lifespan.

Listen to the full episode HERE.

In this podcast clip from episode 42, Dr. Charles Brenner discusses his criticisms of the aging field and some of the main problems with a recent book about why humans age and they don't have to.

Listen to the full episode HERE.

My guest on episode 42 of the podcast is Dr. Charles Brenner

Dr. Brenner is the Alfred E Mann Family Foundation Chair in Diabetes and Cancer Metabolism at City of Hope National Medical Center. In 2004, Brenner discovered nicotinamide riboside (NR) to be a vital precursor of nicotinamide adenine dinucleotide (NAD+), which is made available by nicotinamide riboside kinases (Nrks) that are conserved between yeast and humans. In 2007, Dr. Brenner’s lab discovered a second pathway by which NR is converted to NAD+ and showed that NR can extend the lifespan of yeast cells by virtue of elevating NAD+ levels and increasing the activity of the NAD+-dependent Sir2 enzyme.

In the past decade, Dr. Brenner has made multiple seminal contributions to NAD+ metabolism, which include engineering a yeast strain to convert inexpensive NAD+ precursor vitamins into NR, solving the crystal structure of human Nrk1, developing the methods for quantitative NAD+ metabolomics, and demonstrating the activity of oral NR in animal models of fatty liver disease; obesity; type 2 diabetes; diabetic and chemotherapeutic neuropathy; heart failure; and central brain injury. Dr. Brenner also led the first clinical trial of NR, which established safe oral availability in humans. He is currently focusing on the maternal and neonatal effects of oral NR and translating animal discoveries into evidence-based safe, human clinical practice for human conditions of metabolic stress.

Dr. Brenner is clearly a well-credentialed scientist, but my main impetus for inviting him to come on the podcast is his recent public criticisms of the longevity field. In particular, Dr. Brenner has several recent posts in which he has directly called out prominent longevity scientist Dr. David Sinclair for what Dr. Brenner describes as spreading misinformation regarding what we know about aging and whether or not we can slow or reverse aging. We spend the last 20 minutes or so of the podcast discussing his critiques and where he believes scientists in the longevity field may be overstepping.

Other topics that we get into include some basics on human metabolism, nicotinamide adenine mononucleotide (also known as NAD) and the importance of the NAD system in physiology, what types of things perturb the NAD system and how this may contribute to diseases and aging, and ways we might be able to boost the NAD system through diet and supplementation.

I will say that at times, we got pretty technical in this podcast, and Dr. Brenner gets into some of the more complex biochemistry surrounding metabolism and the NAD system. But I really encourage you to listen to everything we chat about, because Dr. Brenner is such an eloquent speaker about these topics and I think that even if some concepts are higher level, you’ll learn a lot about biology and physiology through what he has to say — I surely did.

If you enjoy this podcast and would like to support it, there are several ways to do so. The first way is by becoming a supporter of Patreon. With Patreon, you can support the podcast with a monthly donation at any level you’d like. You can start showing your support right now by going to patreon.com/bradyholmer or checking the show notes for a link to my Patreon page.

You can also make a one-time donation to help support the podcast through PayPal or Venmo. These support options can be found on my website by going to bradyholmer.com/donate. There’s also a link in the show notes to the support page.

Finally, checking out the podcast sponsors is also a fantastic way to show your support. There are two partners for today’s podcast, both of which are products I use frequently and absolutely love.

The first is LMNT electrolyte drink mix. LMNT is a sugar-free, carbohydrate-free and tasty drink mix containing scientifically-based amounts of sodium, potassium, and magnesium. The single serve packets are great to add to water for any time around a workout or just to have throughout the day. I’m routinely using about 3 of these each day. LMNT comes in a variety of flavors including citrus salt, raspberry, and watermelon. You can try a free 8 pack sampler of LMNT by going to drinklmnt.com/scienceandchill or checking the show notes for a link to this special offer.

I’ve also partnered with health via modern nutrition (HVMN) to bring a special offer for my audience on their brand-new ketone IQ ketone drink. Ketones are sometimes called the “fourth fuel” and can be used by our muscles, heart, and brain for energy. With exogenous ketone drinks like ketone IQ, you can rapidly elevate your blood ketones and put your body into a state of ketosis. Studies have found — and I have experienced — that taking ketones can help with mental performance and clarity, athletic performance, and maintain energy levels throughout the day.

If you have not yet tried ketones, I really encourage you to give ketone IQ a try. You can get 10% off your order of ketone IQ by going to their website using the link in the show notes and entering the code BRADY10 at checkout. Again, use the link in the show notes to learn more about ketone IQ and when you order, enter BRADY10 at checkout for 10% off your order.

Last but not least, if you enjoy my podcast, then you may also enjoy some of the writing that I publish on a weekly basis, which includes my weekly newsletter that I send out every Friday called Physiology Friday. If you’d like to check out my writing and subscribe to receive my weekly posts, please visit bradyholmer.substack.com. You can also find a link in the show notes.

Links

Episode webpage: https://www.bradyholmer.com/pod/42

Watch on YouTube: https://www.youtube.com/watch?v=8h6O5jxu6Yk

Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189

Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg

Brenner lab site: https://www.brennerlab.net/

Dr. Brenner's bio (Chromadex): https://www.chromadex.com/bios/charles-brenner/

Follow Dr. Brenner on Twitter: https://twitter.com/CharlesMBrenner

Support the podcast on Patreon: https://www.patreon.com/bradyholmer

Other support options: https://www.bradyholmer.com/donate

Claim your FREE LMNT sample pack: https://DrinkLMNT.com/scienceandchill

10% off of H.V.M.N. Ketone IQ for the Science & Chill audience (use code BRADY10 at checkout): https://hvmn.com/products/ketone?rfsn=6449481.3c177c

Subscribe to my Substack: https://bradyholmer.substack.com/about4:

In this Science & Chill podcast clip from episode 41 (Dr. Kieran Clarke and Brian McMahon from deltaG Ketones), Dr. Clarke explains ketosis and describes how the body uses endogenous and exogenous ketones as an energy source.

Listen to the full interview HERE.

In this clip from episode 41 of the Science & Chill podcast (Dr. Kieran Clarke and Brian McMahon from deltaG Ketones), Dr. Clarke discusses the recent literature on exogenous ketones and exercise performance, as well as potential applications for exogenous ketones for recovery and preventing overtraining.

Listen to the full episode HERE.

In this episode of the Science & Chill podcast, I interview Dr. Kieran Clarke and Brian McMahon of T delta S, a company who sells deltaG ketones, an exogenous ketone ester.

Dr. Kieran Clarke is a legend in the ketone world. Born in Adelaide, South Australia, Kieran Clarke studied for her undergraduate BSc (Hons) in Biological Sciences at Flinders University. She obtained her PhD in Biochemistry at the University of Queensland before taking a post-doctoral fellowship at Harvard University Medical School Nuclear Magnetic Resonance Laboratory between 1985 and 1989. She has over 25 years research experience in magnetic resonance (MR) imaging and spectroscopy to non-invasively measure human cardiac, brain and skeletal muscle function and energy metabolism.

We are also joined in this episode by Brian McMahon. Brian is the Chief of Staff at T delta S, and it was awesome to have him on the interview to give his perspective on the market for exogenous ketone ester, what makes T delta S special among the many available ketone products, and how he got into this area of health and performance.

Even if you aren’t fully up to speed on the biochemistry of ketones, I think you will enjoy this episode. Dr. Clarke and Brian do a fantastic job of describing the science of ketosis and their product, and even though I had some prior knowledge in this area, I came away from this interview with much more knowledge and interest in ketone esters than I previously had.

Before I go, I would like to mention that there are several ways that you can support this podcast if you have the means to do so. The first and best way it to become a supporter on Patreon, where you can pledge a monthly donation of your choosing. Thanks so much to all the current supporters who make this podcast possible.

You can also support this podcast by making a one-time donation through PayPal. You can find a link in the show notes to show your support in this way. Finally, you can support my work by purchasing product sponsors of the show. Right now, we are supported by LMNT electrolyte drink mix, a tasty and effective electrolyte supplement that I use multiple times per day to fuel and recover from workouts. I promise that you’ll love this product and encourage you to try some for yourself. You can go to drinkLMNT.com/scienceandchill to claim a free sample pack if you haven’t done so already, but you can also use the link to replenish your stock of salt.

Without further ado, please enjoy my conversation with Dr. Kieran Clarke and Brian McMahon.

Links

deltaG Ketones
Follow deltaG Ketones on Twitter (@deltaGKetones) and Instagram (@deltag.ketones)
Link to peer-reviewed literature on delta G
Support Science & Chill on Patreon
Make a one-time donation to the podcast on PayPal
Subscribe to my weekly email newsletter
Check out our sponsor: LMNT electrolyte drink mix!

Check out the complete episode shownotes, including the transcript, on the episode web page!

My guest today is Mark Huston. Mark is a doctoral candidate at Loughborough University. Mark earned his Bachelors of Sport and Exercise Science at Liverpool John Moores University, where he also obtained his Master’s of science in sports nutrition.

I invited Mark to come on the podcast to talk about his current research into the effects of low energy availability on health and performance in humans. Specifically, we discuss low energy availability as it relates to bone health and the risk of bone stress injury in athletes. Mark has recently published a fantastic review article on the subject in the journal Sports Medicine, where he discusses the effects of low energy availability in weight-bearing endurance athletes as well as potential countermeasures to increase bone strength and bone health in these athletes.

Our discussion starts with some basic background into bone health and stress injuries, and then we dive in to defining low energy availability and how this condition affects bone health and other aspects of health in athletes. We then transition to talking about high-impact exercise as a novel countermeasure to increase bone health in athletes, and then end talking a bit about the role of nutrition and, specifically, protein and micronutrients, in bone health.

I really enjoyed this conversation with Mark and to be honest, my invite was a bit selfish in nature. I am all too familiar with bone stress injuries, actually having suffered multiple lower limb stress fractures, and even one hip fracture, over the course of the past few years. Whether this is due to low energy availability, a high amount of weight bearing exercise in the form of running, or a combination of both, I’m not quite sure, but a recent DEXA scan did reveal to me that my bone health was far from optimal and needed some intervention. This has been something on my mind for quite a while as I try to prevent further injury and set myself up for injury-free activity in the future. So I also wanted to pick Mark’s mind on some of my personal struggles with bone health and get some advice on tools that I might be able to implement to enhance my own bone health.

Links

Follow Mark on Twitter @MarkJHutson
Check out Mark’s research on Research Gate
Read Mark’s review article: Effects of Low Energy Availability on Bone Health in Endurance Athletes and High-Impact Exercise as A Potential Countermeasure: A Narrative Review
Listen on Apple Podcasts
Listen on Spotify
Support the podcast on Patreon
Other support options
Subscribe to the Physiology Friday newsletter
Check out LMNT electrolytes

My guests today are Michael Brandt and Latt Mansor. Michael is the CEO at Health Via Modern Nutrition, a startup company selling nootropics and ketone supplements with the mission of redefining the limits of human performance, metabolism, and longevity. Latt is the research lead at HVMN and is responsible for coordinating clinical trials on their products as well as conducting internal research on up and coming products for the company.

Links

HVMN Ketone 2.0
Follow Michael on Twitter @bdm_runner
Follow Latt on Twitter @lattmansor
Support the podcast on Patreon
Other support options
Subscribe to the Physiology Friday newsletter
Check out LMNT electrolytes
Visit the episode webpage

In this Science & Chill podcast clip (from episode 38), Dr. Thomas Clanton explains the difference between free radicals and reactive oxygen species, and talks about the importance of these biological molecules.

Listen to the full episode HERE.

My guest today is Dr. Thomas Clanton. Dr. Clanton is a professor in applied physiology and kinesiology at the University of Florida, where he conducts research on immune cells in skeletal and cardiac muscle biology, the origins of heat stroke, and the effects of heat stroke on physiology and epigenetic regulation. Dr. Clanton is also a member of my PhD advisory committee and has been highly influential on the way I think about and do science throughout my graduate school career.

We begin our conversation with a deep and lengthy dive into Dr. Clanton’s scientific career — why he got into science, his early career work in respiratory and lung physiology, and what led him to become a cell biologist who now primarily focuses on animal models. We cover some basics of respiratory physiology and also talk about inspiratory muscle training devices — one for which Dr. Clanton actually has held a patent on for the last 40 or so years.

We then talk about free radical biology, reactive oxygen species in normal function and health and disease, and the key role of free radicals as signaling molecules throughout the body.

I was so glad to sit down with Dr. Clanton for our brief chat, and know that you will thoroughly enjoy this tour through what is a pretty jam-packed scientific career.

Links:

UF Muscle Stress Physiology Lab:

Become a Patreon Supporter

Donate to the podcast

Subscribe to my weekly newsletter

Claim your FREE LMNT sample pack

In this installment of Physiology Friday, I discuss a study investigating the effects of a 14-day ketone supplementation period on cerebral blood flow, cognitive performance, and BDNF in a group of individuals with obesity.

Links

Study: Short-term ketone monoester supplementation improves cerebral blood flow and cognition in obesity: A randomized cross-over trial

Support this channel and my podcast
LMNT electrolyte FREE sample pack
Subscribe to the Physiology Friday newsletter

In this podcast clip, members of the Rogulja Lab from Harvard University explain what sleep is from a neurobiological perspective, whether sleep is essential, and if there are examples of living organisms that do not sleep.

Listen to the full episode HERE.

In this episode of Science & Chill, I speak with Chris Cornell. I have been coaching Chris for the past 15 weeks as he embarks on his goal of breaking 25 minutes in the 5k at age 57, a feat he will attempt on Labor Day (September 6, 2021). Chris is very active on social media, where he posts about his diet, fitness, and has been documenting his 5k training for the past few months.

In this conversation, we recap his training program, talk about some pre-race strategies, and answer some questions from Twitter about how Chris has approached his current running goals as well as his other goals in life.

Links

Follow Chris on Twitter @BiggestComeback
Check out Chris's training on Strava
Support Science & Chill on Patreon
Listen/subscribe on Apple Podcasts
Listen/subscribe on Spotify

In this Science & Chill podcast clip, Dr. Tamara Hew-Butler talks about whether drinking to thirst is an adequate way to stay hydrated and explains the origins of the recommendation to drink 8 glasses of water per day.

Listen to the full episode here: Episode 35: Hydration Facts and Myths and Exercise-associated Hyponatremia with Dr. Tamara Hew-Butler

In this podcast clip from episode 36 (Ryan Dreyer), Ryan talks about his opinions on ice baths for health and performance, caffeine, and alcohol.

Listen to the full episode here.

In this episode of the podcast, I interview Ryan Dreyer. Ryan and I have become acquaintances recently through Twitter, similar to how all great relationships begin (only partly kidding here), and I have absolutely loved following his training, posts on nutrition and fitness, and the other content he shares.

Ryan has an intense passion for health, nutrition, and endurance sports, something that we both have in common. I wanted to interview Ryan to just talk shop about the basics of nutrition and training and his philosophy on how to live a well-balanced life, but also some of his personal practices surrounding exercise and diet.

Ryan also just completed a half-ironman triathlon. We spend a good deal of the beginning of this podcast recapping his race and talking about triathlon training. Some other topics we cover include Ryan's training routine, what he typically eats and how he thinks about his diet, and a few random topics that we are always talking about with people on social media including ice baths, caffeine and alcohol, fasting, and supplements that he uses.

Ryan also just released an awesome E-book called “Running 101.” We talk about his book at the end of the podcast. I highly encourage you to check out the book if you are interested in perfecting your running or even if, or perhaps especially if, you are just beginning to take running seriously. You can find a link to Ryan’s book in the show notes below.

Coincidentally, Ryan and I mention several different products in this podcast despite none of them being sponsors — including Primal Kitchen products, Stamets 7 mushroom blend, Redmond Real Salt, and Grim Hood's black seed oil.

However, we ARE in part supported by LMNT electrolytes, and awesome brand that makes a really quality product for athletes, anyone doing a low-carb diet or fasting, or simply those who would like to get some extra sodium, magnesium, and potassium during the day. You can check out LMNT electrolytes and even try a FREE sampler pack by using my special listener link at drinkLMNT.com/scienceandchill.

If you find that you’re able and would like to help support this podcast and the other work that I do, please consider becoming a monthly supporter. You can do so by making a monthly pledge through Patreon. I have support tiers starting at as low as $3 per month and, while seemingly a trivial amount, that goes a long way in keeping this podcast up and running. To those who support currently, thanks so much and to all future supporters, thanks in advance.

Links

Follow Ryan on Twitter @ryanvdreyer
Follow Ryan on Instagram @dreyersheets21
Check out and purchase Ryan's new running E-book "Running 101"
Listen to this episode on Apple Podcasts
Listen to this episode on Spotify
Become a supporter on Patreon
Check out our sponsor LMNT electrolytes

In this episode of Science & Chill, I interview Dr. Tamara Hew-Butler.

Dr. Hew-Butler is a podiatric physician and associate professor of Exercise and Sports Science at Wayne State University. She earned her PhD at the University of Cape Town, South Africa, where she studied and trained under the legendary sports scientist and physician Dr. Timothy Noakes. Dr. Hew-Butler is a Fellow of the American College of Sports Medicine (FACSM) and specializes in both sports medicine and exercise physiology. Her expertise is in exercise-associated hyponatremia, a topic we cover in detail, and the hormonal regulation of water and sodium balance. She is also an avid runner.

I reached out to Dr. Hew-Butler after reading a cover story on her that appeared in the Physiologist Magazine, which is a monthly publication from the American Physiological Society. You can find a link to that story in the show notes. After reading this story, I immediately contacted Dr. Hew-Butler to invite her on the podcast, because I knew she’d make for a fascinating guest. Given my recent interests in talking about and often debating about, hydration and water drinking on social media, this seemed like a perfect opportunity to interview someone with expertise on all things hydration who has both field and laboratory experience on the topic. In fact, her interest in the topic first began when she was part of the race staff at major road races and observed cases of athletes experiencing sometimes near-fatal cases of “overhydration.”

Links

"A Runner's Quest" (The Physiologist July 2021 cover story)
Follow Dr. Hew-Butler on Twitter (@Hyponaqueen)
Support the podcast on Patreon
Listen and subscribe on Apple Podcasts
Listen and subscribe on Spotify
Claim your FREE LMNT sample pack

In this clip from episode 35, Dr. Tamara Hew-Butler talks about the three definitions of dehydration.

In episode 34 of Science & Chill, I interview Jerry Teixeira. Jerry is a strength coach and health and fitness influencer who is the creator of “body weight strength” — a program designed to help individuals build muscle and strength with little to no equipment. Jerry offers personalized coaching and training programs to clients, and also hosts a YouTube channel where he provides free demonstration videos of dozens of body weight exercises.

Not only is Jerry a strength coach, but he has an intense interest in all things related to health, longevity, nutrition, biohacking, and performance. I frequently interact with Jerry on Twitter about these and other topics, so it only seemed right that we finally sit down to discuss our shared interests. Unfortunately, we didn’t get to talk specifics about Jerry’s fitness programming and training, since our conversation veered off into topics related mostly to longevity and performance optimization. As we approached 2.5 hours in this podcast, I have already invited Jerry back for a round 2 to touch upon topics that I had planned to speak on but which we did not have the time to cover.

Links

Website: BodyWeightStrength.fit
Follow Jerry on Twitter: @jerryteixeira
Follow Jerry on Instagram: @jtbodyweightstrength
Jerry's YouTube page
Jerry's Patreon

Podcast links

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This week's episode of the Physiology Friday podcast explores inspiratory muscle training for cardiovascular health, antioxidant supplementation for adults with PTSD, and the effects of nitrates on endurance performance.

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This episode of Physiology Friday is available to everyone. For unlocked access to ALL Physiology Friday podcasts, consider becoming a podcast supporter on Patreon!

In this week's installment of Physiology Friday, I review a recent study which looked at whether breaking up sitting time with short bouts of 4-second sprints could improve the metabolic response to a high-fat, high-carbohydrate meal the next day.

Relevant links

Study: Hourly 4-s Sprints Prevent Impairment of Postprandial Fat Metabolism from Inactivity.

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This episode of Physiology Friday is available to non-supporters as well as Patrons. To find ALL available Physiology Friday episodes, consider becoming a podcast supporter on Patreon.

In today’s episode, I talk about a study looking at whether more or less (frequency) is better when it comes to high intensity interval training.

Link to study:Influence of Interval Training Frequency on Time-Trial Performance in Elite Endurance Athletes

In this week's installment of Physiology Friday, I discuss results of a study investigating whether or not fasted exercise is better for improving outcomes of physical fitness and health than fed exercise in a group of postmenopausal women.

In this episode of Physiology Friday, I talk about a new review article (authored by yours truly) that discusses the effects of sleep deprivation on endothelial function.

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Today's episode of Physiology Friday summarizes a new study investigating the effects of 16:8 time-restricted eating on performance and metabolic health parameters in middle- and long-distance runners.

Link to study: Effects of 8 wk of 16:8 Time-restricted Eating in Male Middle- and Long-Distance Runners
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Today's episode of Physiology Friday discusses a new review paper on the potential use of exogenous ketone supplements as a post-exercise recovery modality.

Link to study: Ketones for Post-exercise Recovery: Potential Applications and Mechanisms
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What are Exogenous Ketones (H.V.M.N. blog)
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In this episode of Physiology Friday, I review a study that looks at the association between lifestyle factors and the odds of living to be 90 years old.

Link to study
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In this episode of Physiology Friday, I review a recent study looking at the effects of exogenous ketone supplementation on blood glucose and vascular function in individuals with obesity.

Link to study
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In this episode of Physiology Friday, I review a recent case study looking at the physiological effects of hiking the Pacific Crest Trail.

Science & Chill Ep. 29 with Dr. Stephen Anton
Link to study
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In this week's installment of the Physiology Friday podcast, I review studies investigating the effects of exercise on medication use in metabolic syndrome, comparing plant-based vs. real meat, and questioning findings of studies indicating that COVID-19 exerts detrimental vascular effects.

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In this episode of Physiology Friday, I review a study that investigates whether the effects of caffeine on fat oxidation during aerobic exercise differ based on the time of day.

Link to study: Caffeine increases maximal fat oxidation during a graded exercise test: is there a diurnal variation?
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In this episode of the Physiology Friday podcast, I review a recent study which shows evidence that people who suffer from obesity, regardless of their metabolic biomarkers, are at a greater risk for several diseases including diabetes and cardiovascular disease compared to non-obese individuals.

Link to study: Are people with metabolically healthy obesity really healthy? A prospective cohort study of 381,363 UK Biobank participants
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In this episode of Science & Chill, I interview Trevor Short, the CEO of San Francisco-based company Run Lab -- which helps runners of all types achieve their full athletic potential. Run Lab offers a comprehensive analysis that includes a foot assessment, physical therapy assessment, gait analysis, and VO2 max test, which serves to diagnose potential problem areas for runners and identify areas for improvement. Then, a personalized training program is provided to guide runners through the process of becoming faster, stronger, and more efficient.

Trevor is a certified strength and conditioning specialist (CSCS) who is currently earning his PhD in exercise physiology at the University of Hawaii. Trevor played football at the division II collegiate level, which is where his initial interest in sports science was stimulated. Trevor has worked with NFL players and Olympic athletes, and seeks to apply sports science concepts to clinical populations.

Run lab offers their entire analysis and training programs remotely, and you can find more information about working with Run Lab here.

Links

Run Lab website
Run Lab VO2 max test (YouTube)

Podcast Links

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In this podcast clip, ultrarunner Zach Bitter discusses what he eats during a typical day of training.

Listen to the full episode here.

In this episode of Science & Chill, I interview ultra-endurance runner Zach Bitter.

Zach is the previous world record holder in the 12-hour run on the track and the 100-mile run on the track (which he actually ran in the same race). He also holds the world record for the fastest 100 miles run on the treadmill. In this episode we talk about these records and put them into perspective, so you all will get an idea of how fast he is running these insane distances.

Zach is also a fascinating guy because he is interested in the nuances of metabolic health and performance. He is famously known as the “low carb endurance runner” in nutrition and running circles. Through his appearance on the Joe Rogan podcast and affiliation with the carnivore doctor Shawn Baker, Zach has gained a reputation as someone who thrives on a low carbohydrate diet. This is the main thing I wanted to talk to Zach about — what he actually eats, how he structures nutrition and thinks about fueling, and some of the nuances surrounding low-carb diets when it comes to optimal human performance.

Links

ZachBitter.com
Human Performance Outliers Podcast
Treadmill WR YouTube Clip (Comedian Bert Kreischer makes an appearance)
Follow Zach on Twitter
Follow Zach on Instagram
Zach Bitter on YouTube

Podcast Links

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In this episode of Physiology Friday, I discuss a study investigating whether 8 weeks of time-restricted eating added to a strength and aerobic exercise training program could enhance fat loss and improve cardiometabolic biomarkers to a greater extent than a normal eating regimen.

Link to study: Time-restricted eating and concurrent exercise training reduces fat mass and increases lean mass in overweight and obese adults
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In this Science & Chill podcast clip, Dr. Brittany Allman (UAMS) explains why insulin resistance develops during normal pregnancy, and how metabolism changes throughout gestation.

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In this episode of the podcast, I interview Dr. Brittany Allman.

Dr. Allman is a postdoctoral researcher at the University of Arkansas for Medical Sciences, where her areas of research include the maternal programming of obesity — how a mother’s health can influence the metabolic health of her offspring. She also is interested in the effect of obesity on mother and child health outcomes. Another promising area in which Dr. Allman is researching is exercise during pregnancy, and this was the main reason I wanted to interview her. We discuss the safety of exercise during pregnancy, the beneficial effects that exercise can exert throughout pregnancy on a mother’s health, and some fascinating science related to how exercise can influence the health of the baby through epigenetic and other types of metabolic and fetal programming.

Links

DrBrittanyRAllman.com
Follow Dr. Allman on Twitter: @DrBrittRAllman
Follow Dr. Allman on Instagram: @DrBrittanyRAllman
List of Dr. Allman's scientific publications (Google Scholar)

Podcast links

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In this episode of the Physiology Friday podcast, I review a study comparing the effects of electronic cigarettes and traditional cigarettes on markers of vascular function, blood pressure, and heart health.

Link to study: Long-term electronic cigarette exposure induces cardiovascular dysfunction similar to tobacco cigarettes: role of nicotine and exposure duration
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In this episode of the Physiology Friday podcast, I discuss a new review paper summarizing the effects of acute and chronic alcohol consumption on blood vessel function.

Link to study: The effects of alcohol consumption on flow-mediated dilation in humans: A systematic review
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In this episode of the Physiology Friday podcast, I review a study investigating whether performing endurance exercise before a bout of strength training interferes with anabolic signaling pathways.

Link to study: Aerobic exercise intensity does not affect the anabolic signaling following resistance exercise in endurance athletes
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In this Science & Chill podcast clip, Dr. Stephen Anton discusses the different variations of intermittent fasting (IF) and time-restricted feeding (TRF)

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In this Science & Chill podcast clip, Dr. David Church discusses whether the amino acid leucine is "special" in its effects on muscle protein synthesis.

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In this episode of the Science & Chill podcast, I interview Dr. David Church.

Dr. Church is a postdoctoral researcher at the University of Arkansas for Medical Sciences, where his work involves many topics but primarily a focus on using stable isotope tracers to understand protein metabolism within the body. As you’ll hear in the episode, Dr. Church has an extensive training background in physiology; from strength and conditioning and sports science to specific pathways involved in muscle signaling. We cover many of these topics in this interview. We cover some of the basics around protein — what are amino acids, what is muscle protein synthesis, and what influences whether we build up or break down muscle? David even touches upon some long-held myths surrounding protein like the optimal dose and whether the “anabolic window” really exists.

We also discuss muscle catabolism — what happens to skeletal muscle when the body is in a state of extreme stress; things like aging, extreme burn injury, and sustained military operations. Dr. Church recently published a paper discussing potential countermeasures that military and other organizations may be able to make use of to prevent muscle breakdown in states of extreme metabolic stress.

Links

Follow Dr. Church on Twitter (@DrMyohead)
Dr. Church's UAMS profile
List of Dr. Church's publications (Google Scholar)
Stefan Pasiako's Lab ( U.S. Army Research Institute of Environmental Medicine)
USARIEM Military Performance Division
USARIEM Military Nutrition Division

Podcast links

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In this episode of the Physiology Friday podcast, I discuss a study investigating whether exercising in the morning or the evening may confer more beneficial metabolic outcomes.

Links

Study: The effect of morning vs evening exercise training on glycaemic control and serum metabolites in overweight/obese men: a randomised trial
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In this episode of the Physiology Friday podcast, I discuss a study in rats that investigated how creatine supplementation may affect the need for sleep.

Links

Study: Creatine supplementation reduces sleep need and homeostatic sleep pressure in rats
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In this episode of the Physiology Friday podcast, I discuss data on how heat may be a strategy to improve endurance performance as well as strength adaptations during resistance training.

Links

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In this episode of the Physiology Friday podcast, I review a study showing that histamines play a crucial role in mediating the beneficial effects of exercise on metabolic and cardiovascular function.

Links

Study: Histamine H1 and H2 receptors are essential transducers of the integrative exercise training response in humans
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In this episode of the podcast, I speak with Dr. Stephen Anton.

Dr. Anton is a leading authority on Intermittent Fasting and Chief of the Clinical Research Division at the University of Florida’s Department of Aging and Geriatric Research.

In this episode, we cover everything from the basics of intermittent fasting and time restricted feeding, to the specific cellular benefits that come from fasting. We also discuss a bit on how fasting and the ketogenic diet are similar but also some of the distinct benefits that come from each. If you’re interested in intermittent fasting or time restricted feeding or want to learn more about the physiology of this topic, I think you’re going to really enjoy this episode.

Links

Links to listen on Apple Podcasts and Spotify
DrStephenAnton.com
Follow Dr. Anton on Instagram
Follow Dr. Anton on Twitter

Podcast links

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In this episode of Science & Chill, I discuss our lab's recently published systematic review on the effects of sleep deprivation on blood vessel health and function in adults.

Links

Read the Paper: Effects of Sleep Deprivation on Endothelial Function in Adult Humans: A Systematic Review
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In episode 27 of Science & Chill, I interview Geoffrey Woo. Geoff is the CEO and founder of Health Via Modern Nutrition, or H.V.M.N. H.V.M.N. is a company who sells products including an exogenous ketone ester, nootropic supplements, and a keto food bar that is really out of this world.

Please subscribe to Science & Chill and leave a rating and or a review if you’ve been enjoying the show. If you are interested in becoming a supporter of Science & Chill, you can do that in a few ways by becoming a Patreon supporter or making a small donation to the podcast. Links to both of those support options can be found in the show notes below.

Finally, be sure to check out the product partner of this podcast, LMNT electrolytes. LMNT is a zero sugar, zero artificial ingredients electrolyte drink mix designed to give you sodium, potassium, and magnesium that you need for peak performance. It’s also super tasty. My listeners can claim a FREE LMNT sample pack right now by going to drinkLMNT.com/scienceandchill, and there's also a link to this offer in the show notes.

Links

Follow Geoff on Twitter (@geoffreywoo)
GeoffreyWoo.com
H.V.M.N. website
Read Geoff's new paper: Ketones for Post-Exercise Recovery: Potential Applications and Mechanisms

Podcast links

Listen on Apple Podcasts
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Read my email newsletter on Geoff's new exogenous ketones paper
Subscribe to my weekly newsletter, Physiology Friday
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In episode 26 of Science & Chill, I interview Kevin Bass, who has been on my “to interview” list for quite some time, and we were able to finally make some time to record this episode. If you aren’t familiar with Kevin, he is a scientist and also a truth-seeker, experimenter, expert, and social-media presence in the area of nutrition. Kevin has become low-key famous on Twitter and elsewhere for his rants about nutrition and his recently scrutinized “quack list” — topics that we discuss in this episode along with much more.

Relevant links:

TheDietWars.com
Follow Kevin on Twitter
Follow Kevin on TikTok
Follow Kevin on Instagram

Podcast links:

Claim your FREE LMNT sample pack
Become a supporter on Patreon
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Get your Science & Chill merch on BradyHolmer.com

In this episode of Science & Chill, I interview Matt Fitzgerald. Matt is an author, endurance sports coach, and certified sports nutritionist whose work has appeared in national publications including Bicycling magazine, Maxim, Men's health, and Outside magazine. Matt has written several popular books on the science and art of running and endurance sports including 80/20 Running, Racing Weight, How Bad Do You Want It, Diet Cults, Running the Dream, and his most recent book, The Comeback Quotient.

I wanted to interview Matt to talk about his writing and running, but the main reason I asked him to come on the podcast was to discuss his recent struggle with what is being referred to as post-acute covid-19 syndrome (PACS) — the constellation of physical and mental symptoms that seem to arise months after one has suspectedly or certainly been infected with the COVID-19 virus. This is exactly what happened to Matt, who suspects he contracted COVID sometime in March of 2020, but didn’t start to experience severe COVID-related effects until nearly 6 months after his stint with the virus. In this podcast, he details how his athletic and personal life have been impacted by post-acute COVID syndrome and an alarmingly slow to nonexistent recovery. In some respects, he thinks he only seems to be getting worse.

I’m excited to announce that this podcast is being brought to you by LMNT electrolyte drink mix. If you haven’t heard of LMNT, you probably will soon. LMNT is the best electrolyte supplement out there, and I swear by this stuff for fueling and helping me recover from my workouts. I had a packet during and after my indoor cycle this morning and feel considerably better than if I was drinking just water.

LMNT electrolytes are way different than other electrolyte drinks or drink mixes on the market. It contains zero sugar, no fillers or artificial ingredients, and is completely free of food allergens like gluten. The electrolyte content of LMNT is also what separates it from other products: each packet contains 1000mg of sodium, 200mg of potassium, and 60mg of magnesium. Right now I’m alternating between orange, raspberry, citrus salt, and even their chocolate flavors, and they’re all insanely tasty.

Right now, LMNT has a special offer for all Science & Chill listeners. You can get a free LMNT sample pack, just pay the $5 price for shipping. In the sample pack, you’ll get 2 packets each of their citrus salt, orange, raspberry, and raw unflavored salt. This gives you an opportunity to try out LMNT and see the performance and health benefits for yourself. Again, this is hands down the best electrolyte drink mix I’ve tasted and the only one I’ll ever purchase again. To claim this offer, go to DrinkLMNT.com/ScienceandChill.

Relevant links

Follow Matt on Twitter (@MattFitWriter)
Follow Matt on Instagram (@Fitzgerald.Matt)
MattFitzgerald.org
8020Endurance.com
Purchase "The Comeback Quotient" (print)
Other books by Matt (Amazon)

Podcast links

Support Science & Chill on Patreon or Donate to the podcast
Purchase a Science & Chill water bottle sticker!
Listen on Apple Podcasts
Listen on Spotify
Claim your FREE LMNT sample pack

In this episode of the Science & Chill podcast, I speak with Dr. Elisabeth Bik.

Dr. Bik is a microbiome scientist and science integrity advocate. She received her PhD from Utrecht University in the Netherlands. Her scientific work has included time at the Dutch National Institute for Health and the Stanford University School of Medicine. She is the creator of Microbiome Digest, a blog where she posts almost daily papers published in the area of the microbiome. She has also held roles as a science editor and scientific and editorial director at uBiome, and director of science at Astarte medical.

Currently, Dr. Bik is devoting her work to being a full-time Microbiome and Science Integrity consultant. Her work has been featured in major news publications including Nature, the New York Times, the Washington post, Le Monde, The Scientist, and more. She often shares her detective work on social media with the hashtag #ImageForensics, and she has nearly 85,000 Twitter followers.

In this episode, we talk about the microbiome -- what what the microbiome is, the functions of the microbiome in human physiology, how the microbiome might be responsible for obesity and other modern-day diseases, and how diet, lifestyle, and our environment influence the microbiome.

The majority of our conversation surrounds her main role as a "science integrity consultant." Dr. Bik regards herself as a "scientific sleuth" in the area of image duplication, where she uses her own two eyes to spot potentially fraudulent or duplicated imaged within scientific papers. Her investigations have led to published papers and the reporting of her findings to major scientific journals, resulting in the correction and/or retraction of several papers.

The work Dr. Bik does is important and I believe, somewhat underappreciated. What she's doing really is impactful and integral to upholding the integrity of science and keeping the "checks and balances" of scientific publishing in tact.

I hope you enjoy this episode!

Relevant links

Microbiome Digest blog
Science Integrity Digest blog
Short blog post by Dr. Bik on the microbiome
Follow Dr. Bik on Twitter (@MicrobiomDigest)
Dr. Bik's 2016 paper: The Prevalence of Inappropriate Image Duplication in Biomedical Research Publications
Nature article on Dr. Bik's work
The Scientist article on Dr. Bik: "Eye for Manipulation: A Profile of Elisabeth Bik"
Support Dr. Bik on Patreon

Podcast links

Support Science & Chill on Patreon
Listen/subscribe on Apple Podcasts
Listen/subscribe on Spotify
Official website: BradyHolmer.com
Order a Science & Chill sticker!
Follow me on Twitter (@B_holmer) and (@ScienceChill)

In episode 23 of Science & Chill, I speak with Dr. Nick Greiner.

Dr. Greiner is trained and certified as a functional medicine physician who practices out of Pittsburg, Pennsylvania. His clinic focus on regenerative medicine therapies and he advocates using lifestyle interventions such as diet and exercise to improve patients' health.

In this episode, we talk about his practice, his philosophy on healthcare and how he tackles health from an integrative approach. We also dig in to some "biohacking" and talk about light and circadian rhythms, heat/cold exposure, and intermittent fasting.

Relevant links:

Follow Dr. Greiner on Twitter

Dr. Greiner's practice: Greiner Health Solutions

Listen to "The Takedown" podcast

Review paper on cold therapy for strength/endurance training mentioned in the podcast

Podcast links:

Listen to Science & Chill on Apple Podcasts, Spotify, and Amazon Music

Become a supporter on Patreon

In episode 22 of the Science & Chill podcast, I have a conversation with one of my great friends and fantastic scientist, Ravi Kumar.

Ravi is a PhD student in the department of Applied Physiology and Kinesiology at the University of Florida (we share a building!).

His lab focuses on the effects of dietary nitrate supplementation on muscle function and also conducts research in animal models of heart failure. Ravi recently published an article in the Journal of Physiology showing that nitrate supplementation improves respiratory muscle function in rodents, and we talk a bit about that paper in this podcast.

In addition to talking about his research, we geek out on endurance sports, which is a frequent topic of conversation between Ravi and I.

If you enjoy Science & Chill, please subscribe on your favorite listening platform and give a rating and/or a review.

Relevant links

Follow Ravi on Twitter: @RaviKumar1003

Read Ravi's Paper: Dietary Nitrate Supplementation Increases Diaphragm Peak Power in Old Mice

Paper we discuss in the podcast: Physiological Demands of Running at 2-hour Marathon Race Pace

Podcast links

Subscribe and listen on Apple Podcasts, Spotify, and Amazon Music

Become a supporter on Patreon

In episode 21 of Science & Chill, I have a conversation with my great friend, running partner, and lifetime "rival" Jack Butler.

We talk about the runner's high, runner's low, and other important topics.

This is the second time Jack has been on my podcast, also appearing on episode 9.

This episode was tailored for and released on Jack's own podcast, the Young Americans podcast. Check it out!

Links

Listen to Science & Chill on iTunes and Spotify

Support Science & Chill on Patreon

Signup for my Physiology Friday newsletter

In Episode 20 of Science & Chill, I speak with Dr. Henry Henderson.

Dr. Henderson is a post-doctoral fellow in the department of Hematology/Oncology. His research focuses on understanding non-small cell lung cancer and improving therapeutic strategies targeting oncogenic mutations in Epidermal Growth Factor Receptor (EGFR) tyrosine kinase domain with a particular focus on mechanisms of sensitivity and resistance to agents used in clinical practice.

Dr. Henderson is also the co-founder of Black in Cancer, an organization that began this year with the goal of "Strengthening Networks and Highlighting Black Excellence in Cancer Research and Medicine."

We talk about issues regarding race in academia, medicine, and health disparities. We also talk about Dr. Henderson's research on cancer biology and some exciting projects he's working on. I had a great time speaking with him and I hope you enjoy listening to our conversation.

Relevant links:

Follow Dr. Henderson on Twitter

Follow Black in Cancer on Twitter

BlackinCancer.com

Dr. Henderson's VUMC profile page

Support Science & Chill on Patreon

Signup for my Physiology Friday newsletter

To recognize the ongoing #BlackinPhysiology week (October 12-16, 2020), I'm re-releasing this interview with Dr. Austin Robinson.

In this episode of Science & Chill, my guest is Dr. Austin Robinson from Auburn University.

Dr. Robinson is an expert in blood pressure, cardiovascular disease, and exercise. His main research interest focus on how blood pressure is influenced by lifestyle factors such as diet, exercise, and even race. We share a common research interest in the fact that Austin is also interested in studying blood vessel function, a topic we cover in detail during this episode.

Along with these topics, we discuss endurance exercise performance and review a study he was a lead author on that profiled a 70-year old marathoner who holds the world record for his age group!

I was really excited to have Austin on, and hope you enjoy this wide-ranging conversation with a fantastic scientist and human being.

Relevant links:

Follow Austin on Twitter: @AusRob_PhD

Austin's publications: Google Scholar

Auburn University Neurovascular Physiology Lab

Link to NEJM paper on 70-year old marathon WR holder: "Record Breaking Performance in a 70-Year Old Marathoner"

This episode was originally released on June 15, 2020, but I've decided to repost it in honor of "Black in Physiology" week (October 12-16, 2020).

In episode 13 of Science and Chill, I had the opportunity to speak with Dr. NiCole Keith, who recently took over as the 64th president of the American College of Sports Medicine (ACSM) -- becoming the first African American leader of the organization.

In addition to her role as president, Dr. Keith is a professor in the department of kinesiology at Indiana University Purdue University Indianapolis -- or IUPUI. She also holds positions as the associate dean of faculty affairs in the school of health and human sciences at IUPUI and is actively involved in research roles at the Indiana University Center for Aging Research and an investigator at the Regenstrief Institute -- a research organization centered around finding innovative strategies to improve human health and end disease.

Dr. Keith’s research focuses on physical activity and health promotion. Specifically, she is interested in community-based physical activity research participation, health equity, and developing and implementing physical fitness standards for children, adult, and patient populations.

Relevant links:

Follow Dr. Keith on Twitter

Link to ACSM Website

Register for the ACSM virtual experience

Learn more about the Regenstrief Institute

Podcast links:

Watch this podcast and previous episodes on YouTube

Support Science & Chill on Patreon

Follow Science & Chill on Twitter

In this episode of Science & Chill, I have a conversation with my good friend Shivam Shah. Shivam and I graduated high school together back in 2012, and this was a great opportunity to catch up with him and learn about all of the awesome work he is involved in.

Shivam is a 4th year medical student at the University of Toledo. He's involved in several projects focused on mental health of medical residents during COVID-19 along with multiple other clinical trials, which we talk about extensively in this episode. We discuss our nation's response to COVID and what we can learn from our current pandemic. Shivam also shares some powerful stories about his time working in the ER.

Relevant links

Shivam has given 2 TED Talks:

A Lesson in Classical Music

How to Go from Failure to Success

Follow Shivam on Twitter @shivamsshah

Podcast links

Listen to Science & Chill on iTunes and Spotify

Support Science & Chill by becoming a Patreon!

Signup for the Physiology Friday newsletter

In this episode of Science & Chill, I speak with Dr. Monica Aggarwal. Dr. Aggarwal is a cardiologist at the University of Florida, where she focuses on using lifestyle-based strategies, in particular plant-based diets, to improve patient health. She is a strong advocate for improving the quality of menus inside hospitals and is involved in several nationwide efforts to implement healthier food into our medical system.

Whether you're plant-based or omnivorous, you'll love this episode.

Relevant links

Follow Dr. Aggarwal on Twitter
Dr. Aggarwal's personal website
UF's plant-based menu video (ft. Dr. Aggarwal)
Dr. Aggarwal's book "Body on Fire" on Amazon
Dr. Aggarwal's publications

Podcast links

Subscribe and listen on iTunes
Listen on Spotify
Become a podcast supporter on Patreon!

Body on Fire: How Inflammation Triggers Chronic Illness and the Tools We Have to Fight It

In this episode of Science & Chill, I speak with Dr. Jose Antonio.

Dr. Antonio is The CEO of the International Society of Sports Nutrition (ISSN), which he founded in 2003. The ISSN is a non-profit academic society dedicated to promoting the science and application of evidence-based sports nutrition and supplementation. They are the world lead in science-based sports nutrition and supplement information, hosting annual conferences and publishing the latest science in the foundation’s very own peer-reviewed journal: the journal of the international society of sports nutrition (JISSN).

Dr. Antonio is also the program director and associate professor of exercise and sport science and Nova Southeastern University, where his areas of research focus on the role of sports nutrition in relation to athletic performance and body composition, the role of high-protein diets in health and body composition in bodybuilders and other athletes and more recently, how training and nutrition can affect performance in stand-up paddling athletes.

Our conversation covers the history of the sports supplement industry, why science is so important to sports supplements, and bust some widely-believed myths about high-protein diets. We also discuss reasons for the "runners" high and why coffee and rice are his go-to food choices.

Relevant links:

Follow Dr. Antonio on Twitter
The ISSN on Instagram and Facebook
International Society of Sports Nutrition (ISSN) web site
Dr. Antonio's faculty page at Nova Southeastern
Dr. Antonio's publications (Google Scholar)
Link to High-Protein Diet study in bodybuilders that we discuss in this episode
Dr. Antonio talking about "protein myths" and "fitness myths" with Bodybuilding.com

Podcast links:

Science & Chill on Twitter
Science & Chill YouTube page
Become a supporter on Patreon
iTunes link

In this episode of Science & Chill, I speak with three researchers from Harvard University -- Dr. Dragana Rogulja, Dr. Alexandra Vaccaro, and Dr. Yosef Kaplan Dor -- on the evolutionary origins of sleep, what the function of sleep is, and how a lack of sleep can be fatal (at least in flies and mice).

Their lab just published a study showing that sleep deprivation causes flies and mice to die after about 5-10 days, and provides a mechanism as to how this happens (hint...it involves the gut!).

I was excited to have this conversation and learned so much, and I know you will too.

Relevant links:

Rogulja lab website

Link to study: "Sleep loss can cause death through accumulation of reactive oxygen species in the gut"

Study free full text

Podcast links:

Become a Patreon Supporter

Subscribe to the podcast on Apple Podcasts

Science & Chill YouTube Channel

In episode 13 of Science and Chill, I had the opportunity to speak with Dr. NiCole Keith, who recently took over as the 64th president of the American College of Sports Medicine (ACSM) -- becoming the first African American leader of the organization.

In addition to her role as president, Dr. Keith is a professor in the department of kinesiology at Indiana University Purdue University Indianapolis -- or IUPUI. She also holds positions as the associate dean of faculty affairs in the school of health and human sciences at IUPUI and is actively involved in research roles at the Indiana University Center for Aging Research and an investigator at the Regenstrief Institute -- a research organization centered around finding innovative strategies to improve human health and end disease.

Dr. Keith’s research focuses on physical activity and health promotion. Specifically, she is interested in community-based physical activity research participation, health equity, and developing and implementing physical fitness standards for children, adult, and patient populations.

Relevant links:

Follow Dr. Keith on Twitter

Link to ACSM Website

Register for the ACSM virtual experience

Learn more about the Regenstrief Institute

Podcast links:

Watch this podcast and previous episodes on YouTube

Support Science & Chill on Patreon

Follow Science & Chill on Twitter

In episode 12 of Science & Chill, I interview Dr. Kevin Folta.

Dr. Folta is a professor in the department of horticultural sciences at the University of Florida.

He received his bachelors and master’s degrees in biology from northern illinois university and his PhD in molecular biology from the University of Illinois at Chicago. He’s received various awards throughout his career including the National Science Foundation Career Award in 2008, the Howard Hughes Medical Institute Distinguished Mentor Award in 2007, and the Borlaug CAST communication award in 2016.

Dr. Folta’s research focuses on the functional genomics of small fruit crops, the genetic basis of flavors, photomorphogenesis in controlled environments, and small molecule discovery.

In addition to his scientific research, Dr. Folta is a fabulous science communicator; using workshops to teach scientists how to communicate their science effectively. He is also continuously active in public engagement and outreach, and can often be found voicing his personal and scientific opinions on Twitter, among other social media platforms.

The journal Nature Biotechnology has described Dr. Folta as “a gifted communicator -- one of the rare scientists who has engaged the public, with over 12 years experience behind him. Not someone who merely discusses public engagement, but someone who actually communicates directly with non-expert audiences.”

Part of his science communication comes in the form of podcasting. Dr. Folta hosts a podcast called “Talking Biotech”, 5 years old and in the top 20 of downloaded life sciences podcasts, where he interviews a variety of scientists to discuss genetics and other issues in biotechnology (and lots of other science topics). This is actually how I became acquainted with you, Kevin, as I appeared on episode 180 of your podcast to briefly discuss science communication and participate in an interview with a researcher doing work on sleep and DNA damage in the brain. Thanks for that, by the way.

Some may call Dr. Folta a controversial figure -- only in that he has been highly outspoken about his research in his attempts to clearly communicate science with the public.

This episode is wide ranging and very relevant to scientific and cultures issues of today. Hope you enjoy!

Relevant links

Follow Dr. Folta on Twitter

Dr. Folta's Research (Google Scholar)

Talking Biotech Podcast

Episode of Talking Biotech where I appeared (Episode 180)

Dr. Folta's Blog (Illumination 2.0)

Podcast links

Science & Chill on YouTube

Subscribe on Apple Podcasts

Support Science & Chill on Patreon

In episode 11 of Science and Chill, I interview Dr. Michelle Cardel.

Dr. Cardel is a researcher and scientist in obesity and nutrition and also a registered dietitian working in the Department of Health Outcomes and Biomedical Informatics at the University of Florida; she’s a fellow gator.

Dr. Cardel’s education background includes a Bachelor’s degree in biology from Florida State University, a Master’s degree in clinical nutrition from the University of Alabama at Birmingham, and a PhD from UAB as well. After earning her PhD, Dr. Cardel completed a dietetics internship at UAB and the Alaskan Native Medical Center located in Anchorage, Alaska, and she also completed postdoctoral work at the University of Colorado Medical Center. She’s a member of the Academy of Nutrition and Dietetics, the Obesity Society, and the American Society for Nutrition.

Her current focus includes nutrition, obesity, weight management, pediatric obesity, and the psychosocial factors that contribute to obesity and health disparities in underserved and minority populations.

In addition to talking about some of the causes and treatments for obesity, we cover a paper that Dr. Cardel recently published on the reasons for gender inequity in the ranks of academia and higher level positions with the university system.

Relevant links

Follow Michelle on Twitter: @MichelleCardel
Dr. Cardel's professional Facebook page
Dr. Cardel's University of Florida profile
Dr. Cardel's publications (Google Scholar)
Paper referenced: "Turning Chutes into Ladders for Women Faculty: A Review and Roadmap for Equity in Academia"
Paper referenced: "Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain"

Science & Chill

Follow Science and Chill on YouTube!
Support the podcast on Patreon!
Science & Chill on Itunes

In this special, off-beat episode of Science & Chill, I sit down with my great friends Kyle and Corey to record a "hybrid" episode of our podcasts.

The conversation is wide ranging, and we touch upon things like weight stigma, COVID-19, morning routines, sports, and much more.

In this episode of the podcast, I interview my longtime friend Jack Butler. Jack and I met each other through the sport of running, and have continued our personal and athletic relationship to this day.

Jack was also interviewing me for HIS podcast, so this is a bit of a two-way interview. We talk about our history in running, why we still run, and our thoughts on some of the more "cultural" aspects of running.

In addition, we speak on some topics concerning human longevity and why we do or don't want to live forever.

I hope you enjoy this conversation...I had a blast!

Relevant links:

Check out Jack's podcast:

Itunes
Ricochet

Follow Jack on Twitter: @jackbutler4815

Jack's writer profile for the National Review

Science & Chill on YouTube
Subscribe to Science & Chill on Apple Podcasts
Become a supporter on Patreon!

Jason Koop is the head coach for CTS-ultrarunning, where he has managed hundreds of coaches and athletes to ultra marathon running success. But he doesn’t just coach, Jason is a talented and experienced ultrarunner himself, having finished ultramarathon races including the Badwater 135, Leadville trail 100, and the Western States 100.

Jason is also the author of the book “Training Essentials for Ultra Running: How to Train Smarter, Race Faster, and Optimize Your Ultramarathon Performance." Jason is also a podcaster in his own right; he hosts a podcast called The Koop Cast, which can be found on all major podcast platforms. I definitely suggest you check that out after you’ve listened to our conversation if you want to learn even more about the science behind running and some of Jason’s coaching philosophy.

In this episode, we cover a variety of topics including the science of low-carb diets and fat adaptation for endurance performance, how to coach and train for an ultramarathon, and what types of variables you should monitor to guide training. We also dig into Jason's coaching philosophy, how he determines which research is valuable, and the benefits and risks of "junk miles."

Show notes and links:

Support this podcast on Patreon
Subscribe on Itunes
YouTube Video of This Podcast
Jason's CTS Coach Page
Follow Jason on Twitter @JasonKoop
Jason's Personal Website
Listen to Jason's Podcast the KoopCast
Get Jason's Book!!!

Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance

In episode 7 of Science & Chill, I talk with Dr. Nicholas Saner, a clinical research administrator at the Baker Institute in Melbourne Australia.

Dr. Saner completed his PhD in physiology from Victoria University, where his final project focused on the effects of sleep restriction on muscle protein synthesis and metabolic function. This paper caught my eye, and I wanted to interview Nick about this study in particular, as well as some of his other research pursuits, which have including genetics and their influence on army recruit performance and injury risk, as well as his current work using exercise for cancer therapy.

I hope you enjoy this episode. You can find links to relevant papers, Dr. Saner's research, and other topics in the show notes below.

Relevant links

Follow Nick on Twitter: @NickSaner
Baker Institute website
Dr. Saner's paper on sleep restriction and muscle protein synthesis (discussed in the podcast)
Link to YouTube interview of this podcast
Support Science & Chill on Patreon

In episode 6 of Science and Chill, I interview Dr. Brianna Stubbs, a translational scientist at the Buck Institute.

Dr. Stubbs earned her PhD from Oxford University in metabolic biochemistry, where she began her work on studying the effects of exogenous ketones in health and performance. She continues this work at the Buck and has published many studies on how exogenous ketone supplements might be used for athletic performance, metabolic diseases, and neurological conditions.

We talk ketosis, nerd out on endurance performance, and talk about her rich history as a world-champion rower and her current interests as a triathlete.

I hope you enjoy this wide-ranging conversation with a fascinating researcher!

Relevant links:

Follow Dr. Stubbs on Twitter @BriannaStubbs

Dr. Stubbs' Wikipedia

Dr. Stubbs Research (Research Gate)

Buck Institute Website

In this episode of Science & Chill, my guest is Dr. Austin Robinson from Auburn University.

Dr. Robinson is an expert in blood pressure, cardiovascular disease, and exercise. His main research interest focus on how blood pressure is influenced by lifestyle factors such as diet, exercise, and even race. We share a common research interest in the fact that Austin is also interested in studying blood vessel function, a topic we cover in detail during this episode.

Along with these topics, we discuss endurance exercise performance and review a study he was a lead author on that profiled a 70-year old marathoner who holds the world record for his age group!

I was really excited to have Austin on, and hope you enjoy this wide-ranging conversation with a fantastic scientist and human being.

Relevant links:

Follow Austin on Twitter: @AusRob_PhD

Austin's publications: Google Scholar

Auburn University Neurovascular Physiology Lab

Link to NEJM paper on 70-year old marathon WR holder: "Record Breaking Performance in a 70-Year Old Marathoner"

This audio (and video) was originally released on my YouTube channel (you can find that video HERE!!)

It has long been said and believed by athletes/coaches that hard and strenuous exercise "compromises" your immune system. But is this true?

I take a look into a review article that looks at the evidence behind this statement, the research to support and refute it, and propose some alternative conclusions and ways of looking at exercise in the context of immune health.

In this episode, I interview Dr. Rachael Seidler. Dr. Seidler is a research scientist at the University of Florida College of Health and Human Performance, where she is also the graduate program coordinator.

Dr. Seidler's research primarily focuses on how our brain changes with aging, and how this affects our ability to complete motor tasks and our learning capabilities. She is also a NASA-funded scientist who explores the effects of spaceflight on the brain -- specifically how our motor and cognitive capabilities change in space, and what we can do to prevent or counteract these changes.

We briefly discuss the recent COVID-19 epidemic, and how this unique time period is influencing academia in general and her research specifically. We talk about changes she's implemented with her laboratory and what she is going to try to accomplish while "in quarantine." The conversation also begins with a bit of a background into Dr. Seidler's life as a scientist and how she got interested in research.

This was a fascinating conversation and one that I could have continued for hours. I hope you enjoy. Take a look at the show notes below for relevant links, references, and how you can "connect" with Dr. Seidler on social media!

Relevant links:

-Follow Dr. Seidler on Twitter: @SeidlerRachael

-Watch this podcast on YouTube

-Dr. Seidler’s lab page: www.SeidlerLab.com

-Dr. Seidler’s publications:

-Google Scholar

-NeuroTree

-Link to YouTube lecture: "This is Your Brain in Space"

Support me on Patreon!

Show Notes:

5:30: How COVID-19 is affecting research and what Dr. Seidler is doing with her lab to manage research-related activities during the epidemic

12:45: Dr. Seidler’s experience using Twitter for science-related activities

17:40: How Dr. Seidler got interested in science and research, internship at NIKE, early college years

23:05: How brain structure and function change with aging

24:00 Prefrontal brain areas show the most significant and steepest structural declines with age

25:20: Why is there an increase in some brain activity with age? How does the balance of inhibitory and excitatory processes change?

30:00: Is the extra brain activity with aging compensatory, or a result of neuronal dedifferentiation?

32:50: Compensation Related Utilization of Neural Circuits Hypothesis (CRUNCH)

https://www.frontiersin.org/articles/10.3389/fnhum.2015.00221/full#T2

36:30: Is the decline in brain structure and function with age intrinsic to the aging process, or a result of external/environmental factors?

39:00: Lifestyle factors that influence brain aging

Research by Denis Clark (UT Dallas) https://bbs.utdallas.edu/faculty/detail.php5?i=431

** Interesting paper I found by Dr. Clark: Cognitive Ability in Old Age is Predetermined by Age 20 (PNAS)

42:00: Do people get enough exercise? (Dr. Seidler doesn’t think so)

44:00: What strategies does Dr. Seidler implement to protect and enhance her brain health?

46:00: START DISCUSSION ON SPACEFLIGHT

47:05: How do we use what we learn in space that we can use to apply to human health on earth?

50:00: Why we spend so much money on space research when we haven’t even explored all of our own planet.

NASA research budget: https://www.thebalance.com/nasa-budget-current-funding-and-history-3306321

52:30: Why astronauts are at a higher risk for kidney stones, and a supplement that was created to combat this issue.

54:10: Don’t be a vegan astronaut

54:20: Why do we move differently in space than we do on earth?

55:00 How our vestibular system works

57:00 Motion sickness in space and why there is no “upside down”

1:01:30: How long it takes to adapt to these changes, and how long it takes to “recover” once you return to earth

1:03:00 EXERCISE in space

Can exercise mitigate the bone/muscle mass loss that takes place during spaceflight?
Supplements that combat bone loss during spaceflight
Does exercise help with the coordination/movement impairments experienced in microgravity?

1:06:00 How much bone do astronauts lose while in space? (Almost 40 - 50%!!??)

NASA Twins Study: https://www.nasa.gov/twins-study

1:08:00: The psychological aspects of space (social isolation, motivation…)

1:09:45: Does the BRAIN undergo atrophy during spaceflight?

Fluid shifts in the brain, white matter structural degradation similar to (but faster than) what happens with aging, changes in the volume of brain ventricles by 20-30%

1:15:00: Do we have interventions to reduce brain changes during spaceflight?

Lower body negative pressure (LBNP)

1:18:00: How we study spaceflight in the lab (SPACE ANALOGS)

In this episode of Science & Chill, I talk with Dr. Karyn Esser, the associate program director at the Institute of Myology at the University of Florida.

Dr. Esser is an expert in the area of biological rhythms, also known as circadian rhythms. In particular, her group focuses on how circadian rhythms function in skeletal muscle and respond to things like exercise, feeding, and light.

In this episode, we talk about why humans (and plants and animals) have circadian rhythms in the first place, the importance of sleep and exercise for maintaining circadian rhythms, and much more. Dr. Esser also answers some bonus questions at the end!

I hope you enjoy this episode. If you do, please leave a 5-star rating, share it with friends and family, or write a review!

If you have any questions or comments about the podcast, send them to scienceandchillpodcast@gmail.com.

Links:

Great video on Dr. Esser and Circadian Rhythms: https://youtu.be/QZWllk38iSE

Dr. Esser's bio: https://physiology.med.ufl.edu/faculty/karyn-esser-phd/

Dr. Esser's publications: https://pubmed.ncbi.nlm.nih.gov/?cmd=search&term=esser+ka

Follow Dr. Esser on Twitter: @kaesser

Follow Science & Chill on Twitter: @ScienceChill

Subscribe on iTunes

SHOW NOTES:

Check out this great video on Dr. Karyn Esser from the University of Florida

https://youtu.be/QZWllk38iSE

Dr. Karyn Esser’s scientific publications: https://pubmed.ncbi.nlm.nih.gov/?cmd=search&term=esser+ka

Relevant publications:

Harfmann BD, Schroder EA, Esser KA. Circadian rhythms, the molecular clock, and skeletal muscle. J Biol Rhythms. 2015;30(2):84–94.
Riley LA, Esser KA. The Role of the Molecular Clock in Skeletal Muscle and What It Is Teaching Us About Muscle-Bone Crosstalk. Curr Osteoporos Rep. 2017;15(3):222–230.
Wolff CA, Esser KA. Exercise Timing and Circadian Rhythms. Curr Opin Physiol. 2019;10:64–69.
Hodge BA, Zhang X, Gutierrez-Monreal MA, et al. MYOD1 functions as a clock amplifier as well as a critical co-factor for downstream circadian gene expression in muscle. Elife. 2019.

In this episode we talk about:

7:30: The utility of Twitter for scientists: how Dr. Esser uses Twitter to solve problems in her lab, and why she encourages her students and trainees to use Twitter for academic reasons.

You can follow Dr. Esser on Twitter here: @kaesser

13:17: Dr. Essers introduction into science. She didn’t always “want” to be a scientist -- instead starting as a math major and was interested in band and athletics (she wanted to be a conductor at a young age).

Her 7th grade laboratory class taught her a lot about the fundamentals of science
She started as a chemistry major at Wake Forest, and in one class was able to take a trip to the Galapagos Islands. This trip shaped a lot of her thinking about evolutionary approaches to science.

19:00: Our mutual experience working in cardiac rehabilitation

22:30: Working with an exercise program at the University of Nevada Las Vegas (UNLV)

30:30: 2017 Nobel Prize in Physiology and/or Medicine. The prize was awarded to Jeffrey C. Hall, Michael Rosbash, and Michael W. Young “for their discoveries of molecular mechanisms controlling the circadian rhythm.”

Nobel Society press release: https://www.nobelprize.org/prizes/medicine/2017/press-release/

36:00: The SCN is no longer considered the “master clock” controlling our circadian rhythms.

We have clocks throughout the body that dictate their own rhythm

38:15: What time of day and when we are exposed to cues like exercise, light, and food play a crucial role in “setting the clock” for our cells

We can “misalign” clocks by sending cues at the wrong times of day or traveling time zones
“Social jetlag”

40:00: Circadian clocks in skeletal muscles and how they respond to exercise

Clocks are sensitive to temperature

42:00: Chronic diseases and aging affect our circadian clocks

44:20: Consequences of circadian misalignment

Shift workers have higher risks for cardiovascular disease and metabolic problems
Increased insulin resistance, blood pressure

48:00 Time-restricted feeding

50:00: Circadian timing of drugs and medicine

50:45: How circadian rhythms apply to exercise and performance

51:00: Therapeutic uses for circadian rhythms

Timing exercise to improve sleep outcomes and metabolic health
Small molecules with clocks effects that might hold the potential for drug development

53:20: Why exercise is a good thing...REGARDLESS of when you do it

We recently had a Twitter conversation about this issue on a recent paper about how exercise timing might influence insulin sensitivity

55:00: Some studies proposing to study the effects of circadian rhythms on training adaptations might not actually be studying circadian rhythms

PAPER: Effect of time-of-day specific strength training on muscular hypertrophy in men

CONCLUSIONS: “The magnitude of muscular hypertrophy did not statistically differ between the morning and afternoon training times. From a practical point of view, strength training in the morning and afternoon hours can be similarly efficient when aiming for muscle hypertrophy over a shorter period of time (

In this episode, I sit down with Orlando Laitano, PhD. Orlando is a post-doctoral researcher in the department of Applied Physiology and Kinesiology at the University of Florida, where his research interests include studying exertional heat stroke in mice. We talk about Orlando's journey into science, the perils and joys of scientific publishing, and his work with the Brazilian national soccer team and Gatorade. This episode is a can't-miss if you enjoy human physiology, or simply listening to someone who really has a great life story!

Comments, questions, or feedback about this podcast? Email ScienceandChillPodcast@gmail.com

My inbox is open, and I’d love to hear what you think about the podcast!

Links:

Subscribe to the podcast by pasting this RSS feed URL into your podcast app:

https://feed.podbean.com/bholmer/feed.xml

Follow Science & Chill on Twitter: @Science&ChillPodcast
Follow Orlando on Twitter: @olaitano
EHS paper

- Orlando’s Publications