Circadian Rhythms, Exercise and Skeletal Muscle with Dr. Karyn Esser
Science & Chill
English - February 02, 2020 22:33 - 1 hour - 148 MBScience Health & Fitness Homepage Download Google Podcasts Overcast Castro Pocket Casts RSS feed
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 [email protected].
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
SHOW NOTES:
Check out this great video on Dr. Karyn Esser from the University of Florida
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: @kaesser13:17: 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 rhythm38:15: 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 temperature42:00: Chronic diseases and aging affect our circadian clocks
44:20: Consequences of circadian misalignment
Shift workers have higher risks for cardiovascular disease and metabolic problemsIncreased insulin resistance, blood pressure48:00 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 healthSmall molecules with clocks effects that might hold the potential for drug development53:20: 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 sensitivity55:00: 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 (<3 mo).”
1:01: Why your “chronotype” is important (i.e. are you a “morning lark” or a “night owl”?) and how society is structured to favor morning people
1:04:40: How Dr. Esser’s lab studies circadian rhythms in mice
Mice are nocturnal and have very robust circadian behaviors: they’re very active in the “dark period. The mice are housed in temperature/light controlled boxes in order to completely control environmental conditions to mimic “jet lag” routines, “shift work” paradigms, and manipulate the daylight structure to evaluate the effects on circadian rhythmsFemale mice are much better runners than male mice (sometimes can run 10k in one evening, voluntarily!!)1:08:20: Sleep deprivation and disruption vs. circadian misalignment
1:10:15: Why school start times should be changed for high-school kids
Interesting article on the reasoning behind later start times:
https://www.bbc.com/worklife/article/20191023-the-body-clock-science-behind-later-school-start-times?ocid=ww.social.link.twitter1:11:00: Biological arguments AGAINST daylight saving time
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 [email protected].
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
SHOW NOTES:
Check out this great video on Dr. Karyn Esser from the University of Florida
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: @kaesser13:17: 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 rhythm38:15: 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 temperature42:00: Chronic diseases and aging affect our circadian clocks
44:20: Consequences of circadian misalignment
Shift workers have higher risks for cardiovascular disease and metabolic problemsIncreased insulin resistance, blood pressure48:00 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 healthSmall molecules with clocks effects that might hold the potential for drug development53:20: 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 sensitivity55:00: 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 (