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.