Nutritional Physiology with Emily Howard - #26

<p>In this episode I am joined by Dr. Emily Howard aNutritional Physiologist at the United States Army Research Institute of Environmental Medicine (USARIEM). The focus of the episode is nutritional physiology, which is the study of how nutrients and diet interact with the body at a cellular and physiological level.</p><p>We start the conversation discussing how Emily becameinterested in nutritional science. Then we get into the field. Emily defines physiology and nutritional science, explains macronutrients, ketones, metabolism, calories, how fat is burned, how muscle is built, muscle protein synthesis and muscle protein breakdown, research she has conducted onsupplements, research she conducted on nutrition in extreme arctic environments and much more. I hope you enjoy!</p><p> </p><p>PAPERS:</p><p>Ketone Monoester Plus Carbohydrate Supplementation Does NotAlter Exogenous and Plasma Glucose Oxidation or Metabolic Clearance Rate DuringExercise in Men Compared with Carbohydrate Alone: <a href="https://pubmed.ncbi.nlm.nih.gov/36893935/" target="_blank" rel="ugc noopener noreferrer">https://pubmed.ncbi.nlm.nih.gov/36893935/</a></p><p>Chocolate Milk and Endurance Exercise Recovery ProteinBalance, Glycogen, and Performance: https://doi.org/10.1249/MSS.0b013e3182364162</p><p>Whole-Body Protein Balance during Arctic Military TrainingIs Unaffected by Dietary Essential Amino Acid or Energy Density: https://jn.nutrition.org/article/S0022-3166(26)00163-X/fulltext</p><p> </p><p>ARTICLES:</p><p>Iron-Deficiency Anemia: <a href="https://my.clevelandclinic.org/health/diseases/22824-iron-deficiency-anemia" target="_blank" rel="ugc noopener noreferrer">https://my.clevelandclinic.org/health/diseases/22824-iron-deficiency-anemia</a></p><p>Physiology: <a href="https://my.clevelandclinic.org/health/articles/physiology" target="_blank" rel="ugc noopener noreferrer">https://my.clevelandclinic.org/health/articles/physiology</a></p><p>Know Your Macros: Why Macronutrients Are Key to HealthyEating: <a href="https://www.cedars-sinai.org/stories-and-insights/expert-advice/what-are-macronutrients" target="_blank" rel="ugc noopener noreferrer">https://www.cedars-sinai.org/stories-and-insights/expert-advice/what-are-macronutrients</a></p><p><br></p><p>BOOKS:</p><p>Project Hail Mary by Andy Weir</p><p>The Ski Troops by Hal Burton</p><p><br></p><p>MUSIC INTRO/OUTRO:</p><p>Music: massobeats - memories<strong> </strong>(https://www.youtube.com/watch?v=ZM139aHl4fY)</p><p> </p><p>CONNECT: </p><p>LinkedIn:https://www.linkedin.com/in/adrian-dolinay-frm-96a289106/ </p><p>GitHub: https://github.com/ad17171717 X:https://twitter.com/DolinayG </p><p>Odysee: https://odysee.com/@adriandolinay:0 </p><p>Medium: https://medium.com/@adriandolinay</p><p> </p><p>PODCAST: </p><p>Apple Podcasts:https://podcasts.apple.com/us/podcast/the-aspiring-stem-geek/id1765996824 </p><p>Audible: https://www.audible.com/podcast/The-Aspiring-STEM-Geek/B0DC73S9SN</p><p>iHeart Radio: https://iheart.com/podcast/202676097/ </p><p>Spotify: https://open.spotify.com/show/60dPNJbDPaPw7ru8g5btxV</p><p> </p><p>|-Video Chapters-|</p><p>0:00 – Intro<br>1:23 – Emily’s interest in biology, exercise science and nutrition<br>4:54 – Joining the United States Army Research Institute of EnvironmentalMedicine (USAREIM) as a researcher<br>7:38 – Defining Physiology and Nutritional Physiology<br>8:34 – Macronutrients<br>10:26 – Do our bodies have a preferred fuel source?<br>13:09 – Ketones<br>14:43 – Calories<br>16:21 – Building muscle and burning fat<br>19:40 – Total calories vs how the calories are consumed<br>22:04 – Nutrition as you age<br>25:14 – Emily’s research on Ketones and Carbohydrates<br>32:23 – Muscle Protein Synthesis and Muscle Protein Breakdown<br>36:33 – mTOR Pathway and muscle growth<br>39:48 – Hormones regulating Muscle Protein Synthesis and Breakdown<br>40:46 – Is all protein created equal?<br>43:42 – Is chocolate milk a good source of protein for post/pre workouts?<br>45:32 – Calories burned in a