Exercise Science

In a special episode that concludes the first season of Exercise Science we invited on Gary LeBlanc, the COO and president of our title sponsor, EverMe, to discuss the future of wellness in our first-ever live taping in downtown Toronto. Gary LeBlanc has been studying wellness and personal optimization for decades. As a leader at EverMe, Gary and his team are creating an agentic AI that breaks down complex longevity research, trending topics and expert perspectives into evidence-backed guidance. It also tracks your wearable data and provides guidance on the best way to achieve your health goals. Together, Stu, Marty and Gary discuss: Orthometria, Stu’s term describing an obsession with correct measurement of the selfHow different wearables can assess the same things differentlyThe lack of standardization between devices like the Apple Watch, Whoop band or Oura ringThe EverMe origin storyThe confusing world of signals we get from social media, wearables and agentic AIs, and how EverMe is designed to improve thingsWhere this world of AI and wearables will eventually lead Send us ideas for future episodes, comments and listener questions at [email protected] Science is powered by EverMe, the longevity intelligence app. To get a free, no credit card two-month trial to EverMe exclusively for Exercise Science listeners, go to:everme.ai/exercisescienceEPISODE LINKSStu’s orthometria post on LinkedInGoogle search crediting Stu with coining the termThe EverMe websiteLive Long and Prosper: The Globe and Mail’s feature article on EverMeGary LeBlanc’s book, Find Your Superhuman, and personal website. He’s also on InstagramSHOW LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Find Stu on Instagram and X. Follow him on TikTok too!Marty is on Instagram. He’s also on X. Exercise Science is produced by Ghost Bureau, the Toronto content agency. DISCUSSION POINTS00:00 Wearable tech experiences00:36 Podcast introduction01:21 Episode overview02:19 Defining orthometria02:57 Introducing Everme06:25 Gary's origin story07:42 Everme's distinct features09:31 Data obsession10:22 Information discernment12:21 Proxies vs benchmarks13:46 Reliable metrics15:26 Building signals17:00 Health guideline struggles18:04 Reducing coaching friction20:25 Behavioral tracking22:13 Future of wellness24:37 Humanity and tech27:39 Purposeful technology use29:15 Sifting social media30:36 Assessing scientific credibility33:06 Audience Q&ADISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.

You’re a busy person. Career, family, social obligations and everything else. What SHOULD you be doing for your cardio if you have just five hours a week to devote to your training? What’s the proper mix of long, slow effort, interval sessions and tempo bouts? How many times a week should you be getting out? And what’s the ideal duration per workout?To work out the answer, Marty and Stu invite on to the show the science journalist Alex Hutchinson, who has a physics Ph.D. from Cambridge and was on the Canadian national running team. He writes the Sweat Science column, on the science of human performance, for Outside magazine. He’s also the author of the bestselling books Endure and The Explorer’s Gene. Together, the guys discuss:the challenge of cardio training when you’re not a professional athlete. the current vogue for Marius Bakken and Norwegian Threshold trainingNorwegian Threshold Training’s implications for Zone 2 and other training protocolsThe optimal cardio training regimen for those who have five hours a week for trainingThe challenge of intensity guidance and training thresholds   Send us ideas for future episodes, comments and listener questions at [email protected] Science is powered by EverMe, the longevity intelligence app. To get a free, no credit card two-month trial to EverMe exclusively for Exercise Science listeners, go to:everme.ai/exercisescienceThanks also to our sponsor BiaFit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a 10% discount. Download BiaFit at your favorite app store, and learn more here: https://getbiafit.com/Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com. EPISODE LINKSAlex Hutchinson’s Sweat Science website. Substack. He’s also on Instagram. Hutchinson’s books: Endure. The Explorer’s Gene. 1964 5,000m final Olympic final results.  Mentioned in this episode: The Norwegian Method Applied. Book by Marius Bakken MDAlso here’s Brendan Gurd from Queen’s University. Recent guidance from the ACSM & ESSA: Physical Activity and Exercise Intensity Terminology. This episode’s listener question comes from Sandi Nypaver. Here’s here Instagram and her bio at Higher RunningSHOW LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency. DISCUSSION POINTS00:00 Episode introduction00:52 Introducing Alex03:00 Origin story05:52 Brain's role08:04 Sponsor break10:40 Program optimality12:50 Different approaches14:55 Norwegian threshold16:55 Training intensity18:32 Individual differences22:24 Threshold domains24:32 Sponsor break27:10 Interval routine30:59 Resistance training33:14 Current project34:14 Listener question37:00 Episode wrap-upDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.

What’s the most efficient way to fuel human performance during endurance sports? Australian Louise Burke is one of the best-known sports nutritionists on the planet, known for her Supernova race-walking studies that showed that keto- and low carb, high fat diets don’t fuel endurance athletes as well as carbohydrate-burning approaches. She also practices what she researches, holding the women’s Australian marathon record in her age group—the age group, she jokes, of “never you mind.” In this episode Dr. Burke walks Stu and Marty through her research that found carb-based approaches to fueling yield about 5% more of the muscle cell’s energy currency, ATP, compared to fat-burning approaches, with carb-burning also yielding 7-8% better performance. She also:—discusses her own approach to fuelling endurance events—provides tips on carbohydrate periodization —answers a listener question about carb-loading—shows that carbs during a race are good for the brain GUEST BIOProfessor Louise Burke OAM, PhD, APD is a sports dietitian with 45 years of experience in the education and counselling of elite athletes. She worked at the Australian Institute of Sport for thirty years, rising to Chief of Nutrition Strategy. She has attended 6 Summer Olympic Games with the Australian Olympic Team. She was awarded a Medal of the Order of Australia in 2009. Louise is the Chair in Sports Nutrition at Australian Catholic University .SOCIALSX: @LouiseMBurkeIG: https://www.instagram.com/louiseburke4Send us ideas for future episodes, comments and listener questions at [email protected] Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial, go to:everme.ai/exercisescienceThanks also to our sponsor BiaFit, your all-in-one fitness platform. Enter the promotional code HARDFACTS at checkout for a 10% discount: https://getbiafit.com/Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com. EPISODE LINKSRe-examining high-fat diets for sports performance: Did we call the "nail in the coffin" too soon? Low carbohydrate, high fat diet impairs exercise economy. J Physiol. 2017Organization of dietary control for nutrition-training intervention. Int J Sport Nutr Exerc Metab. 2018Crisis of confidence averted. PLoS One. 2020Swimmer Eva Buzo’s trans-Adriatic swim chronicled here and in Balkan Insight. SHOW LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!Marty is on Instagram. He’s also on X!Exercise Science is produced by Ghost Bureau. DISCUSSION POINTS00:00 Cold open02:33 Louise Burke intro03:45 Field Origins04:55 Glycogen Supercompensation06:53 Carbohydrate Periodization09:02 High-Fat Diets11:56 Carbohydrate Downregulation13:49 Keto Diet Hype17:02 Supernova Program21:18 Study Results24:12 Carb vs. Keto26:45 Recreational Application30:37 Burke Uses Keto32:06 LQ: Race FuelingDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.

You have an older person in your life, or perhaps you are an older person yourself and you need that push to start strength training. This is the episode for you—because today we’re talking with Ashley Gluchowski, Ph.D., one of the most enthusiastic evangelists on strength training around and the University of Salford exercise scientist who helps older adults get stronger, improve balance and reduce risk of falls.  In this episode we discuss:The surprising activities of daily living that require strength as we get olderWhy older adults should be doing strength trainingThe association between strength and decreased dementia riskHow to get over being intimidated by strength trainingThe long-term benefits of making exercise social Tips on how older adults can stick with strength-building programsAshley is a clinical exercise physiologist and former student of Stu Phillips’ who has gone on to found Stronger At Home, a program designed to get older adults to start and stick with strength training (link below). She has years of experience working with older adults on how to start and stick with strength training—and in this episode, Stu and Marty interview her about what works (exercise classes), and what doesn’t (patronizing trainers). According to Ashley, “the short-term benefits of becoming stronger and more active include better glucose regulation, improved mood, increased energy, and better sleep.” The stereotype is that strength training is just for young people. But older people fighting sarcopenia are the ones who will most benefit from strength training most of all! Send us ideas for future episodes, comments and listener questions at [email protected] Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial, go to: everme.ai/exercisescienceThanks also to our sponsor BiaFit, your all-in-one fitness platform. Enter the code HARDFACTS at checkout to receive a one-time 10% discount. Download BiaFit at your favorite app store. Learn more here: https://getbiafit.com/Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com. LINKSDr. Ashley Gluchowski on instagram @drashleygstrongerwithageDr. Ashley Gluchowski’s website strongerahome.comThe Antifrail paper that Stu and Ashley wrote Handgrip strength and all-cause dementia incidence and mortality: UK Biobank studySHOW LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency. DISCUSSION POINTS00:00 Cold open01:03 Dr. Ashley Gluchowski’s story06:48 Why strength train08:30 Starting strength training13:57 More reasons to strength train17:22 Muscle power for older adults20:44 The intimidation factor22:47 Four reps29:21 Tips for beginners32:12 Squat variations34:27 Four reps in practice39:08 Listener question: OsteoarthritisDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.

It’s no longer just the longevity bros and fitness fiends obsessing over their protein intake. So what does the science actually say about protein consumption? How much do you need, and what’s the best way to get it? In today’s episode, Marty takes our own in-house world-renowned protein expert Stuart Phillips through the math behind the macros. In this episode Stu and Marty discuss:Stu says why the old guideline of 0.8 g/kg body weight wasn’t enough Does the benefit of protein hit a hard plateau at 1.6 g per kg per day? How much protein do you need if you want to stay strong as you get older?How much protein do you need if you want to lose weight but hold on to muscle?What’s better, vegan or animal protein?Send us ideas for future episodes, comments and listener questions at [email protected] Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial, go to:everme.ai/exercisescienceOur sponsor Biafit is your all-in-one fitness platform. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount. Download BiaFit at your favorite app store: https://getbiafit.com/Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com. LINKS Stu’s essay on protein in The Conversation: The Year that Protein Jumped the SharkHigh-Protein Food Market Size to Hit USD 117.44 Billion by 2034Mentioned in the podcast: The book, Nutrient Timing, by John IvyShawn Arent paper Stu mentions: Nutrient Timing: A Garage Door of OpportunityFriend of the show Mark Tarnopolsky’s fascinating paper on the protein needs of bodybuilders versus endurance athletesLoad-induced Human Skeletal Muscle Hypertrophy - Journal of Sport and Health ScienceEffect of protein supplementation on resistance training-induced gains in muscle mass and strength - British Journal of Sports MedicineStu calls this the “Tom Longland” paper in the episode, from the American Journal of Clinical Nutrition: Higher compared with lower dietary protein during an energy deficit  Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance - American College of Sports MedicineProtein intake to support muscle mass and function in healthy adults - Journal of Cachexia, Sarcopenia and MuscleDietary Guidelines for Americans - USDASHOW LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Stu's socials: Instagram and X. Follow him on TikTok too!Marty's Instagram. He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency. DISCUSSION POINTS00:00 Cold open03:45 What is protein?05:39 How much protein should I eat?08:59 Kidneys10:56 Where did 0.8 come from?14:54 How much protein is too much?18:41 Protein for older people21:57 Protein timing23:28 Post-workout protein intake24:45 Weight loss and protein27:39 GLP-1s and protein30:29 GLP-1 protein recommendation31:13 Plant vs. animal protein33:58 Leucine35:13 Takeaways40:40 Future research44:37 Listener question: Avoiding protein bloatDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.

A little morsel of an episode on exercise snacks and Vigorous Intermittent Lifestyle Physical Activity, known as VILPA. Along with a handful of scientists around the world, Marty is leading research into the health benefits of short, vigorous bouts of exercise that are scattered through the day. One key finding is that just four minutes of vigorous physical activity can decrease risk of all-cause mortality by 25%. So in our eighth episode, Stu leads Marty through a discussion of the research into the benefits of short, vigorous bouts of physical activity. The guys discuss:—What’s the difference between exercise snacks and VILPA?—What health benefits are provided by short, vigorous bursts of exercise scattered throughout the day?—What are some examples of great exercise snacks that anyone can do?—What’s the shortest amount of exercise that will make a difference to one’s health?Finally, we explore the idea that exercise snacks and VILPA may be able to liberate physical activity from the confines of planned gym visits that require special clothing and fancy equipment. Send us ideas for future episodes, comments and listener questions at [email protected] Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:everme.ai/exercisescienceThanks also to our sponsor BiaFit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount on the purchased subscription. Download BiaFit at your favorite app store, and learn more here: https://getbiafit.com/Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com. EPISODE LINKSGreat explainer video on exercise snacking featuring Martin GibalaMarty and Jon Little Diabetologia study: Bodyweight exercise snacks totalling 4 min of vigorous activity per day led to small, yet statistically significant improvements. Technology-Enabled Exercise Snacks - Scandinavian Journal of Medicine and Science in SportsOnce and thrice weekly interval training in adults with central obesity: a randomized controlled trial: Gibala 2026 The Stamatakis study that Marty co-authored: The sample median VILPA duration of 4.4 min per day was associated with a 26%–30% reduction in all-cause and cancer mortality risk.SHOW LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!Marty's Instagram. He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency. DISCUSSION POINTS00:00 Introduction01:04 Episode outline02:47 What are exercise snacks?03:30 VILPA explained05:45 Emerging research07:55 VILPA benefits10:10 Bus drivers12:47 Snack physiology13:50 Future research15:51 Diabetologia study16:39 Guidelines18:36 Vigorous explained19:15 Liberating exercise21:24 Just four minutes!22:56 Snack suggestions24:05 Listener questionDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.

Peptides like BPC-157, TB-500, CJC-1295 and retatrutide are among the hottest trends for optimizers, gym bros, looksmaxxers and the longevity crowd. But is it wise to inject bioactive molecules into the bloodstream that haven’t passed the drug approval process?  In this episode, Marty and Stu welcome the Harvard- and Stanford-educated Leigh Baxt, who mythbusts about peptides and other panaceas on Instagram @sciencemomscicomm. Baxt is a translational scientist who specializes in drug development. She points out the many problems with injecting peptides into the body, including the major one that many of these peptides are activating biological pathways that cancer cells love. In this episode we discuss the following questions: What are peptides?Are peptides safe? Quick guide to peptides like BPC-157, TB-500, CJC-1295 and retatrutideWhat do peptides do?What is a wolverine stack?Finally, we also walk through the drug-approval process that protects human beings from predatory marketing, and say what Marty, Stu and Leigh think is so wrong about promoting peptides to young people. What scientific evidence supports peptide use? Find the answer in our latest episode:realexercisescience.comExercise Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:everme.ai/exercisescienceThanks also to our sponsor Biafit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount on the purchased subscription. Download BiaFit at your favorite app store, and learn more here: https://getbiafit.com/EPISODE LINKSLeigh Baxt is on Instagram @sciencemomscicommLeigh collaborates heavily with Unbiased Science: https://www.unbiasedscience.com/Leigh was also on Simon Hill: Are Peptides Safe? What You Need to Know About BPC-157Retatrutide phase 2 trial for obesity in the New England Journal of MedicineGood overview from Patricia Brubaker on problems with injecting peptidesWant to hack your body with peptides? The Economist opinesSHOW LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency. DISCUSSION POINTS00:00 Cold open01:02 Introducing Leigh Baxt04:54 What are peptides?07:25 Antivaxxers09:24 BPC-15711:05 TB-50012:20 Wolverine stacking13:10 CJC-129513:55 Retatrutide16:28 Drug approval process18:08 Peptides & cancer20:12 Most drugs fail22:03 Are peptides safe23:52 Peptides & patents26:28 Peptide categories27:35 What’s wrong with wolverine stacks29:54 Drug interactions31:53 Why are peptides so hot?34:27 Predatory marketing37:21 Peptide predictionsDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.Leigh Baxt does not represent her employer on this platform and all views expressed are her own.

If you’re a serious recreational athlete but you have a job and a life, and only five hours a week to train — what should you be doing? This week, Stu and Marty provide the answer with the help of one of the world’s foremost experts on aerobic conditioning and the limits of human performance, Dr. Michael Joyner of the Mayo Clinic. Dr. Joyner is a legend of the exercise science field and an elite runner himself, who back in 1991 conducted the first analysis establishing the physiologic possibility of a sub-two-hour marathon. Since our conversation with Joyner happened to fall just days after Sabastian Sawe achieved the first official sub-2:00 marathon times earlier this spring, the conversation begins with a discussion of Joyner’s 1991 analysis. Then Marty and Stu challenge Joyner to get specific about what amateur athletes should be doing, if they want to achieve the best possible aerobic fitness for health. How much vigorous training should we all be doing, relative to moderate- and low-intensity training? Plus a listener question asking how to know when you’re training too much. Have a listener question? Email us at [email protected] Science is powered by EverMe, the longevity intelligence app. Exercise Science listeners get a free two-month trial to EverMe at this link. You can also download EverMe for free at your favourite app store. SHOW LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency. EPISODE LINKSTwo runners break fabled two hour marathon barrier. Friend of Exercise Science Alex Hutchinson wrote about it for The Atlantic. Joyner’s famous 2011 article: The Two Hour Marathon: Who and When?Mike Joyner’s 1991 paper that is a staple in Marty’s Integrative Physiology class: Modeling: optimal marathon performance on the basis of physiological factors. PubMed. Full PDF. Dr. Michael Joyner’s website — been awhile since he updated it but fascinating nonethelessAndy Jones’ paper referenced by Joyner: The fourth dimension: physiological resilience as an independent determinant of endurance exercise performance - The Journal of PhysiologyAdaptations to swimming training: influence of training volume - Medicine and Science in Sports and ExercisePhysiological demands of running at 2-hour marathon race pace - Journal of Applied PhysiologyA Perspective on High-Intensity Interval Training for Performance and Health - Sports MedThe “How They Train” series by Fred WiltDISCUSSION POINTS00:00 Intro02:44 Welcoming Dr. Michael Joyner03:45 Joyner reacts to 2:0004:47 Who is Joyner?06:18 Marathon predictions11:13 Joyner prediction reception13:03 Performance determinants15:51 Other performance determinants18:59 Elite characteristics20:50 How elite is elite22:03 Joyner on Zone 226:55 Joyner’s training haiku29:30 Optimal intensities30:40 Long intervals key32:22 Is 80/20 wasting time?33:43 Resistance training35:00 Do SOMETHING36:51 Zone 2 too low38:51 Vigorous benefits40:37 What Joyner does42:35 More haikus43:59 Listener question46:52 Wrap upDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.

Semaglutide, sold as Ozempic and Wegovy, and tirzepatide, sold as Zepbound and Mounjaro, are new weight loss drugs that actually work, helping millions around the world to feel better and become healthier. But some people are fearful of side effects, such as loss of muscle mass. Are their fears warranted? To find out, Marty and Stu talk to the two University of Kansas weight-loss scientists, Renee Rogers and ACSM president-elect John Jakicic, who are leading a clinical trial investigating the way aerobic and resistance training can affect the muscle mass of people who are on GLP-1s, or the other new weight loss drugs. In this episode:—how GLP-1s affect muscle mass—the difference between lean and muscle mass—the research that Jakicic and Rogers are doing into GLP-1s—guidance on whether people should be concerned about GLP-1s and muscle mass—how to minimize muscle loss while on GLP-1s Plus, whether the new weight loss drugs affect men and women differently. Have a listener question? Email us at [email protected] Science is powered by EverMe, the longevity intelligence app. Exercise Science listeners get a free two-month trial to EverMe at this link. You can also download EverMe for free at your favourite app store. Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com. LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency. EPISODE LINKSNew York Times: They Hated Exercise. Weight Loss Drugs Changed Everything. Renee Rogers and John Jakicic’s clinical trial: Muscle and Movement With Anti-Obesity Medications (M3)A paper by John Jakicic and Renee Rogers advocating for a prescription of exercise along with obesity medication: The Role of Exercise in the Contemporary Era of Obesity Management Medications Jakicic led, and Rogers coauthored, the largest NIH investment into how physical activity improves health and prevents disease. Study website. Journal article: Molecular Transducers of Physical Activity Consortium (MoTrPAC): human studies design and protocolAnalysis: Preserving muscle mass on GLP-1 weight loss drugs: Big Deal or Nothing to Worry About? By Stuart PhillipsDISCUSSION POINTS00:00 Cold open01:29 Muscle mass and GLP-1s04:19 Introducing Renee and John06:19 GLP-1 context07:50 How GLP-1s work10:50 More than GLP-1s12:44 Body composition & weight loss15:00 Lean tissue is not muscle16:50 Overblown fears18:55 Muscle moment20:39 R01 study described23:15 Early results26:04 Behavioural influences28:45 Rediscovering exercise31:09 Comprehensive care33:00 Renting weight loss36:55 Obesity drivers37:47 Older adults40:39 Wraparound care41:30 Muscle health context43:12 Function measures matter44:44 Lean v. muscle46:15 Unloading the body47:40 GLP-1 sex differences49:44 How to minimize muscle loss on GLP-1s53:33 Wrap upDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.

VO₂max is the most important metric of your overall cardiorespiratory fitness. It’s a measure of the maximal ability of your body to take in and use oxygen. But what does the number actually mean for your health and longevity? Why is it important to know your VO₂max? What’s the most effective way to improve your VO₂max, whether you’re an athlete or just someone seeking to improve your health? And what does this all have to do with beer-league hockey, and everybody’s favourite Sudbury Blueberry Bulldog, Shoresy?In this episode, Stuart Phillips asks Martin Gibala to break down VO₂max in plain English: what it is, why it matters, and how it shapes everything from your risk of dying to how fast you can run a 10K. And just to get the kin grad students among us even more excited, this episode namedrops the Hickson Protocol, plus legends of kinesiology like Robert Ross, Ulrik Wisløff and Carsten Lundby. Pitter patter, let’s get at ‘er!Have a listener question or an idea for an episode? Email us at [email protected] Science is powered by EverMe. Download EverMe for free at your favourite App store. LINKSExercise Science is everywhere @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok to make him feel nice!Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content marketing agency. A Case for Fitness as a Clinical Vital Sign: The academic paper Marty references, that argues that MDs should assess VO₂max during each patient visit. The Hickson protocol is described here, featuring six sessions per week, including three sessions of continuous vigorous in which the athletes ran as far as they could in 40 minutes, interspersed with three interval training bouts per week. The interval training amounted to six sessions of five-minute-long intervals during which the athletes tried to achieve VO₂max in each interval. Protocols to test VO₂max by proxy: YMCA fitness test is described in this academic paper. Plus here’s a better description of the 3-min step test. An impressively accurate non-exercise predictor of VO₂max is based on a survey at worldfitnesslevel.org.VO₂max test footage from McMaster University Wisløff Hunt Study one high-intensity bout of week v. cardiac riskWisløff 2001 out of Norwegian University of Science and Technology with elite male junior soccer players, 2x a week for eight weeks boosted VO₂max  by 11%. Wisløff 2008 with sedentary middle-aged men and women with metabolic syndrome, 3x a week for 16 weeks, improved VO₂max  by 35%, more than twice as much as a control that performed continuous moderate exercise. Martin Gibala contributed to Wisløff’s 2013 paper, showing most of the benefits from an interval workout come from the first sprint.  DISCUSSION POINTS00:00 Cardio v. Strength02:08 VO₂max explained06:08 Heart’s role08:41 Clinical vital sign10:36 Benefits of boosting VO₂max 12:11 Assessing VO₂max13:51 Ulrik Wisløff15:15 Beer league hockey17:07 VO₂max ranges20:59 More boosting benefits24:16 VO₂max trainability27:00 Highest recorded values29:30 How to improve VO₂max 31:27 Hickson protocol33:38 Fastest way to boost DISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.