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The insight about explosive (fast) movement during muscle contractions was helpful. I had never considered that the speed of the muscle contraction mattered during resistance training.

As someone who was primarily a lifter for the first 20 years, I’ve spent the last 5 years going hard on cardio and dialing back weight training to 2-3x/week. I’ve learned a ton along the way. Look forward to this episode!

Finally someone from Finland! Now Scandinavia has been fully represented on your podcast, I guess 😄 Interesting discussion again for a 44-yo hobbyist distance runner who tries to fit 2-3 heavy strength sessions to a week of 6-7 weekly runs.

Oooh, new video from my favorite channel about these topics! Awesome! Especially the 3 videos about running injuries were super helpful. I am 48 and run 6x10k a week and haven't been injured so far (which was in part thanks to your videos). Started running a year ago and lost 23kg. Keep up the great work!

Did he ever publish the work that he talked about here?

The rudest, weirdest, pathetic person I have heard in a while.

He absolutely said nothing in the entire video. He just repeated literature from his photographic memory. Intelligence isn’t what you can remember but how to solve problems. He had no clue on training. Who invited this loser to the podcast,

Shut him up. Now we know why he was never a pro cyclist!

I bet he doesn’t know what legal and illegal means. 🏃🏻‍♂️ 🏃‍♀️ 👮‍♀️

This is incorrect… This is incorrect…. This is incorrect….. What a loser!

Such an important topic! Good discussion.

My takeaway from this: eat carbs! And as a weekend warrior I'm happy to eat my carbs. Do you have any podcasts where REDs and too-low-carb is discussed in relation to low iron/ferritin? I know you don't run a nutrition podcast per-se but your guests are experts from many fields including nutrition. Maybe I need to relisten to episode 20 of the podcast with Dr. Stellingwerff.

This was packed with so much value, I learned a lot.

Interesting topic but I wish it wouldn’t take 1 1/2 hr to get to the point/answer

1:10:13 "Peter Attia is a big one, none of these people have ever, to my knowledge, been a principal investigator/co-investigator on any study. She really didn't do her research, which is ironic. Have her Google "NuSI" or read Peter's Wikipedia entry. "... he describes this study, and it was done in people without diabetes, on oscillating glucose, and it showed you get greater oxidative stress. And Peter describes this, because it's done in people without diabetes, as 'oh, oscillating glucose matters in healthy people'. If you look at the method, what they did is they gave people 5mm/L or 15mm/L, so that's 90 to 270 mg/dL. But they went up to 270 mg/dL for 6 hours, and then back. That's got nothing to do with a glucose spike. If you think 6 hours of something is comparable to 15 minutes you'd advise people to never go in a sauna." Contrast that with Peter's blog, which she cited earlier: "Elevated blood glucose is also associated with endothelial cell dysfunction and oxidative stress even in non-diabetic people. Importantly, in this study, the authors demonstrated that greater oscillation in glucose levels was more closely associated with these negative effects than higher average glucose level, underscoring the importance of understanding the individual variation in blood glucose following meals." Peter doesn't say _anything_ about a spike, and instead uses the study's "oscillation" term. The study concludes "These data suggest that oscillating glucose can have more deleterious effects than constant high glucose on endothelial function and oxidative stress" which is pretty much _exactly_ what Peter states. So what exactly is her issue? She also conveniently ignores the second RCT Peter links, which states "the results indicated that the [CGM] system further improved body weight, BMI, fat mass, fasting plasma glucose, HbA1c, total cholesterol, HDL cholesterol and LDL cholesterol in the intervention group (p < 0.05). This trial unveils the robustness of the [CGM] where non-diabetic overweight and obese young adults can benefit from this device and utilise it as a management tool for overweight and obesity and a primary prevention tool for type 2 diabetes, as it provides real-time and personalised information on physiological changes." That single paragraph pretty much debunks this entire podcast, lol. (Apologies for not linking to any sources, just search Google with the quotes for the papers/blog - I've no intention on getting filtered by an anti-spambot.)

I'm a big fan of your podcast and find these talks enlightening. I find the cardiology discussions fascinating since developing a high ecoptic beat burden from long-term endurance exercise. Luckily, I was able to fix it with magnesium supplementation (no ablation required). I think a cool episode might focus on electrolytes in the body, including electrolyte loss and replenishment. With many electrolyte supplements out there, it's hard to know what the individual athlete might benefit most from.

Good interview! But Glenn, please work on the mumbling. Let the speaker just talk. Whatever it is you are adding in the background is indecipherable.

Very interesting Dr McConell. New subscriber here. I was wondering, given Dr Tarnopolsky unusual expertise, has he tried to teach "skeletal muscle pathology" to medical students during Pre-Clinical training or is his work mostly with neurology residents/post-doctoral fellow? Regards

When are you gonna address your mates redacted studies? Come on now, where’s the integrity of your so called “reputable people”. Go address their bs

Great interview. Rather than focus on shoes would seem better to look more at differences in attributes of people wearing them? East African runners who are slim, have grown up not wearing shoes and running a lot can run fast and injury free wearing any sort of footwear. Up until the 1970s running boom the few athletes who ran in developed countries were not dissimilar. Watch any community running event today and other than runners towards the front most will be very different, not only in form but also in how they move. Many will also think a lot about what they are wearing on their feet when assessing performance. For me in my return to running there have not been any magic shoes. When I have injured myself it has always been because of impatience, running too fast too soon without allowing sufficient time for my body to adapt to extra load. I used to suffer greatly from archilles and calf injuries and thought I was a natural forefoot runner but after watching my feet turn out as I walked concluded I had just lost range of motion, in my big toes , ankles and hips. After restoring lost range of motion I now can land mid foot, better balance load and run largely injury free. Currently working on further improving hip extension to move my stride more to the rear and centre of mass forward. Believe running is just another form of movement. Movement patterns can change for better or worse over time. Martial arts demonstrate well how improved movement patterns can best be learned at first slowly, then speed and power will come. Why should running be any different? My running cue on each stride that works well for me is glutes, extend, lift. If you compare the running mechanics of better runners to the rest you will likely see why

These people are anti low carb??

Can’t believe they are talking about cholesterol

Why don’t you have Tim Noakes on??

Do not understand why distance is used as a training measure rather than time of run. An elite runner can cover 5k in around 15 minutes or less, while most recreational runners would need to be able to sustain a running effort of 30 minutes or more to travel the same distance. I like the low speed heart rate training methods because not only do they build endurance and strengthen tissues but also lower injury risk . Distance traveled is less important than duration of effort. Although what is amazing is how distance covered increases due to faster running speed as fitness and running efficiency improve. Speed training for me is problematic from an injury standpoint. In events 5k and longer being able to sustain effort pays off better than being able to run very fast anyway? Although the 30 20 10 approach to interval training worked well for me with sprints at about 90 percent maximum. Ran A hilly 10k trail run without problems a few months back. Leads me to think knee injuries are more due to poor running biomechanics than distance run. Perhaps heel strikers do not understand and fully appreciate the essential differences between walking and running strides? Forefoot running may be Ok for fast elite middle distance runners in events lasting four minutes or less but for recreational runners running in endurance events of 5k or longer I believe calves and archilles cannot take the repettive strain. Latest research shows that even elite runners favour a mid foot landing over those distances, while over a marathon most elites are heel strikers, particularly towards the end as they fatigue? Foot strike patterns, like ground contact times, stride lengths and cadence, are mostly a function of running speed over all distances? perhaps there are far fewer injuries amongst older runners because there are not only far fewer older people running, but also those prone to injury have quit?

Before the 1970s there was nothing published on recreational running injuries because there was no recreational running. I had some success as a high school runner in the early 1960s and can clearly remember competing in cross country races barefoot like all the other competitors. Only competitive runners ran. And they had runners bodies, not overweight couch potato bodies, which lack tissue strength and have insufficient range of motion to run with good biomechanics. So far as heel or forefoot striking is concered, everybody runs more on their heels at slow speeds and moves to forefoot if capable of running at higher speed? I changed to attempting a midfoot landing from forefoot and that has been good for me in reducing calf strains. What matters more is that at mid stance your foot is not too far forward of your centre of mass. Excellent point about glute activation, this has made a huge positive improvement to my running. Easy to concentrate on using glutes and achieving greater hip extension when running slow. About time people ignored commercial interests and stopped tallking about and focussing on shoes. The causes of running injuries and ways to prevent them lie elsewhere. Agree about orthotics. Was told my running was over 30 years ago and fitted with them but eventually threw them away. Now I run at least 5k every week, often more. I walk around the house in wide toe flat sole shoes and bare feet in warmer weather and also frequently in soft sand at the beach . For me in my recent return to running the key has been to sense how well my body is adapting as I progressively increase intensity, duration and frequency of traiining effort and temporarly backing off at the first sign of overload. From the very start I have worked at restoring adequate range of motion in toes, ankles and hips to permit good running form. I wear many different types of shoes and just select those comfortable and suitable for the surface on which I will be running. Still make mistakes and suffer minor calf strains occasionally but that is just part of running. Also turned 78 recently which probably also contributes. If all this sounds a little twisted and embittered it is because I was another casualty of the barefoot shoe craze of a decade or so ago.

I have heard a lot zone 2 videoes and one issue I synthesize from them (and my experience)is that zone 2 if done with not to many hours doesnt make us tired. Another principle is that consistensy is king, and that overtraining, illness and injuries are sabotaging consistensy. To improve there are three factors thats basic. 1. Frequensy. 2. Time and 3. Intensity. Zone 2 allows high frequensy (training many days a week) with minimal need for recoverytime while still beeing a reasonably stong workout. Zone 2 can be hold for a quite long time without getting wasted. There are some experts that advice training at high intensity once a week, up in zone 3 or 4 and maybe 5 (in a 5 zone model). To get full power in the hard day we need to have enough rest, which means restday or easy training one or two days before the high intensity day. Zone 2 , avoiding drifting up to zone 3 enables earlier full rested full power day, than if you had been going harder.

Does Herman's stuff amount to, the body adjusts more than we thought? And how long does it take? And how much adjustment - if I train for a marathon then stop doing anything how long does it take for my weight to adjust to being much less active?

Study subjects…. All men? Mostly men? He never identifies the study subjects. What about male/female differences. All these studies lean heavily with male subjects.

So wait....if you're fit then you're more likely to have a heart attack with a higher calcium score? 🤔

That's nuts about the bone density. I'll tell my brother in law to have his checked as he uses a ventolin regularly as well as the more long lasting one.

Is there a greater systemic affect if you do both arms and legs at same time???n maybe do full body workout, or a uphill sprint???? Thanks 4 sharing! 🧠💥💯💪🏽👍🏾

Due to dental surgery, the foods I could eat plus the general discomfort really limited my calorie intake. I wound up losing about 7 pounds in a month and then continued following the eating pattern. A year later, I've lost 17 pounds despite some plateaus. I think most people have no clue about how many calories there are in the food we eat. We need to remember that before the 1950s, most people in the USA consumed fewer calories - either due to poverty, limited access to a variety of ingredients, or due to the labor involved in preparing food. Since the 1950's pre-packaged for has become more and more plentiful - the food indestry needs consumers and push their products. I think we all suffer from food additction to one degree or another.

Golden channel for learning ❤

I'm wondering has there been new papers on ketones and performance since March 2023 when this interview was done? I follow some distance sport influencers who seem to be taking ketones pre-workout and I'd assume the claim would be it's for performance, not recovery. Interesting discussion anyway! I haven't really bothered with the diet wars so learning about keto and several of the nuances was informative.

Really informative discussion. Thank you!

For older athletes +55, sprint interval training is better long term endurance training. Good to 'run the engine hot' one or two times a week. Heart rate to max for short duration, less chance of developing problems like afib and cardiomyopathy, as we see in life-long endurance athletes. Seems like 95%+ of athletes 55+ are involved in endurance training rather than SIT ... which is actually quite different from HIIT. Probably because it's easier to run slow than fast, and takes less preparation.

I can't believe that training 2-3 times a week has no effect on your cardiovascular system. I usually trained 3 times a week and my form was definitely improving and my resting heart rate went as low as 45 pulses per minute. However these were quite intense training sessions - cycling for 2-3 hours, and often more on Sundays.

Beautiful explanation of the 80/20 concept, from a 42yr old amateur who struggles to train 7-8h a week and has a hard time recovering, and has hit the wall so many times, especially after starting to have a power meter to push my ego forward on every ride. More and more convinced to use hr and ventilatory threshold for low intensity and leave the power for the intervals. Or just ride my bike, which was the way I've achieved the biggest vo2max I've ever had before. First day with power meter: 48ml/kg after 3months: 42, burnt out

Hi, one of your earlier episodes discussed bone density loss in professional endurance athletes under extended highintensity exercise conditions, due to release or scavenging of calcium into the blood from the skeleton to ensure the heart muscle has adequate access to calcium ions to keep functioning. An increased calcium concentration in the blood during high intensity exercise, in other words. In this brilliant episode, as well as Levine’s, we hear that this same population has a higher occurrence of arterial calcium deposit. From the blood, you’d think. Is there any evidence of these being related, or any evidence that arterial calcification levels change (decrease) during intense physical activity?

Really interesting guest! Keep up the great work, Glenn.

My experience is that training extensively in minimal shoes clearly gives me cues that really discourage over-striding, encourage forward lean, and reduce bounce. And I immediately switched to avoid landing on my heels. There are a host of other benefits to minimal shoes relating to foot health and comfort. My situation was that started running when I switched to minimal shoes, which is the perfect time. That way my tendons could adapt while I was gradually building up running load. It's harder for current runners to make that kind of transition and not do too much, too soon.

I really appreciate this entire series of podcasts. Particularly I've enjoyed this series on running injuries, since I've started running regularly for the last few years.

My 30 yrs of fell running suggest this is crap. Exercise definitely burns calories, for me at least. No amount of compensation elsewhere in the body will account for a 2hr run or 20+miles a week.

I wish you could have interviewed him when he was younger. Even at 1.25x speed this is tough to follow. Excellent interview either way. Great information here.

@1h15m Dr Thompson talks about walking and seems to say that walking 8000 steps a day at a fast pace is a good thing to do. It appears his 8000 steps per day does not include incidental walking, which for me is 4000 to 5000 steps per day. So, is the recommendation in addition to other walking?

On exercise and diabetes, it seems like combining dietary changes with exercise would be a lot more effective. Obviously, this will work only for a minority of motivated people.

$150 here in Tennessee

Excelent!

Thanks!

So no info for people with hypertension?