Endurance Planet

One final episode with Tawnee and John for On My Mind. This will be the last episode released on Endurance Planet for now as we press pause on the podcast. In this show we discuss: Top shows of all time What we see here is a rich diversity in what everyone has loved that goes beyond endurance training! Including shows with Lucho, Dr. Phil Maffetone, Dr. Steve Gangemi, Julie McClosky; some links to those shows: Immune system series with Sock Doc, Part 1 Immune system series with Sock Doc, Part 2 HPN 14 with Julie McClosky on histamine intolerance, hair loss in women, food costs Dr. Phil Maffetone on seasonal allergies, sugar and more ATC 302 with Lucho on marathon PRs, durability, achilles and calves and more ATC 298 with Lucho on common injuries, MAF for health vs. performance Mark Allen and Dr. Phil Maffetone on having a coach All of the affiliate and discount codes will still remain live so you can shop through the podcast and continue doing everything you’ve done, none of that is leaving. Head over to enduranceplanet.com/shop. Your support helps us to keep all podcast episodes alive and available for anyone to hear. All episodes will still be available in the archives and on podcast platforms. Website has all shows from all time; podcast apps have a limited amount of more recent episodes. John shares his takeaways from being part of EP for so long, as a listener, manager, and co-owner. Also some reflections: Thoughts on functional medicine, for example. It has its place. But sometimes it doesn’t. Tawnee shares how she has worked alongside many athletes over the years facilitating their testing, results analysis, health protocols. This can lead to great results, empowerment, more knowledge of self. But as mentioned in OMM 21 it can go to far for some of us where we need to take a step back and focus our efforts and our healing elsewhere, i.e. tapping more into our intuition, knowing of self, and finding more self-love and acceptance. Tawnee says, “I will help coach an athlete into the best decision based on their current season of life and sometimes that means doing the full load of testing and deep dives, and sometimes that means stepping away from more testing, protocols and supplements!” You can follow something and still be critical of it. Finally, a reminder to always allow yourself to feel, process, grieve and more… THANK YOU, EVERYONE!The post OMM 22: Goodbye and Thank You first appeared on Endurance Planet.

The seventh and final installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert, and eventually slowing down her participation in sport as she entered her motherhood era. It’s an inspiring message that self-healing, thriving and achieving dreams are always possible. For Part 1 click here. For part 2 click here. For part 3 click here. For part 4 click here. For part 5 click here. For part 6 click here. In this episode, Tawnee ties it all together with a pivotal moment in 2016 in which she rather suddenly fell ill with an autoimmune disease, which prompted her to take an even deeper dive into her healing, discovering even more roots of wellness and being free of dis-ease in the body. Her work put this condition into remission, for good. After wrapping up some races such at the Boston Marathon, and then getting married, so began a journey into fertility and pregnancy. After a brief struggle, she became pregnant in mid-2017 and had a wonderful, happy, healthy pregnancy, but it would end tragically two days before their baby’s due date…. We end with her closing thoughts on this series and a message to everyone out there.The post OMM 21: The Autobiography Series, Part 7 (Finale) first appeared on Endurance Planet.

Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount.. As we announced recently, we are pausing the Endurance Planet podcast and this is the final episode of Ask the Coaches after more than 13+ years of Tawnee and Lucho at the mic together (this episode’s photo is them together for Ragnar in 2015). Join us for a moving, and inspiring conversation with some thoughts and tips we’ve put together that combines over a decade of research, podcasting, talking and working with athletes; these are the things that have a lot of power to help you and that you’ll want to consider incorporating into your training and life, including: Use the MAF Method as a baseline in any plan Clearing up a critical mistake/incorrect statement we made on ATC 294, our MAF Method Guide episode (one of the most popular downloads of all time). The correct statement is that MAF HR using metabolic cart testing is determined with FATMAX not the crossover point. Why and how MAF works as part of any training plan. But also, maybe MAF is really about the intuitive nature and not so much lab testing and data collection. Always strength train It can’t really hurt but it certainly can help; just don’t go crazy with it if lacking experience because then you might get hurt lol, seek professional guidance at first or as needed Your health has a direct correlation with performance You can do your thing with sub-par health and/or chronic health issues, but eventually it catches up and hinders performance and zest for life in some way so it behooves all of us to take charge of our wellbeing! And if you are really suffering, heal first then go get back to training and go for it—it’s very hard to do both at the same time, it’s ok to take a step back! Intuitive training has a role in any training plan Do any training plan you desire, but always allow yourself those intuitive workouts or sessions where you can learn your body, listen to your body and honor your body’s needs without the data feedback. “You can make incorrect training correct (if you use it correctly)”–Lucho Make it work for you and keeping you fulfilled. You don’t always have to fit in a box with training; e.g. if you want to make speed work apply to ultra running, it can be done. Have fun! If you’re not having fun why are you doing it? Ok, so maybe it’s not all fun, and some sessions have to be done, and boxes need to be checked, but overall ask yourself if there is that spark, that joy, that enjoyment? And if it’s not there, reevaluate what you might need. It depends…. The post ATC 365: The Last One – Signing Off With Our All-Time Top Takeaways and Tips For Athletes first appeared on Endurance Planet.

The sixth installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert and more. It is a cautionary tale but also one full of hope and that self-healing, thriving and achieving dreams are always possible. For Part 1 click here. For part 2 click here. For part 3 click here. For part 4 click here. For part 5 click here. In this episode, Tawnee comes off a season of revelations and enters a phase of inner conflict—she is finally pursuing deep, intentional healing but also finds it hard to let go of racing and the pace of life that she is used to pushing. Something has to change, and her mind and body need to come into alignment. She also needs to find the fun in it again!The post OMM 20: The Autobiography Series, Part 6 first appeared on Endurance Planet.

Sponsor: Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round. Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests! So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast! On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us for one final episode as EP winds down. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness. We are continuing our series, “When Things Don’t Go As Planned,” that dissects your health and injury issues that come up when you least want them and can negatively affect your training and race season–how to heal, prevent and overcome going forward of common (and not so common) issues that athletes face. Listen to No. 1 of the series here, and No. 2 here. When Things Don’t Go As Planned Part 1: Sciatica, Sciatic Pain—Or A Misdiagnosis? A lot of people think they have it but they really don’t. Pain in the glute or down hamstring doesn’t automatically mean sciatica. Sciatic nerve is really more from back of the knee down. Sensory innervations of the sciatic nerve is really only beyond the knee (distally–knee to foot), according to some research. But this is debated and some disagree. Common to misdiagnose sciatic pain (when it’s in fact something else). Sclerotogenous pain– this is a type of referred pain from lumbar spine/sacral area in the glute area or even hamstring that can get mixed up with sciatic pain. Whereas sciatic pain is more like numbness, tingling, sharp-stinging-type pain all the way down into calf and foot They both can come from lower back issues or piriformis, muscle imbalances, etc. If you do have sciatica—the #1 muscle involved is the piriformis muscle, in which the sciatic nerve can be in different places even going through this muscle in some people. Who is susceptible? What are contributing causes? Whether it is sciatic or something else, a lot of the causes and treatments are similar; don’t get too wrapped up in terminology if the roots to healing are all similar. Hormonal connection, i.e. sex hormones and stress hormones—muscles of pelvis can be affected when over-stressing the body in this way that leads to hormonal imbalances. Those with better hormonal status have better core strength and thus likely to have better performance. Or also an inflammatory condition or lack of offsetting inflammation in the body, including dietary stresses. The role of biomechanics and form in all of this. Path to healing Steps to healing will depend on the patient you may not need to dive into in-depth testing right away, and maybe you start with the mechanics and then see if influence with hormones. Assess the person: some are more hormonal based and others more mechanic based. Correlation between sciatica with menstrual cycle? Not so clear compared to hip pain for example. Trigger point therapy No static stretching, usually just irritates things more (despite temporary pain relief). Trigger point work in hip area: under the sacrum, piriformis muscle; this can even help balance things out for back pain relief. Beyond that, depends on level of pain. Why is it sometimes we flare up and sometimes we’re not only fine but perform so well? Because there are a lot of things that go into this beyond the obvious, e.g. were we really stressed leading up to the issue/flare up? Piriformis or sciatic pain could also be an issue on the OPPOSITE side of where the pain is being felt—work on that opposite to relieve and relax the side in pain. Supplements Healthy fats, animal-based fats. Vitamin A & E—main precursors to reproductive hormones which inadvertently helps these issues. Timestamp: starts at 28:00 T

The fifth installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert and more. It is a cautionary tale but also one full of hope and that self-healing, thriving and achieving dreams are always possible. For Part 1 click here. For part 2 click here. For part 3 click here. For part 4 click here. On this episode: Tawnee chronicles years 2011-2013. It begins with meeting her future husband John, starting as host of the Endurance Planet podcast, befriending co-host Lucho (and hiring him as her coach) and more business success. All the while, she experiences a peak in her triathlon/endurance racing, followed by downfall(ish), something Dr. Phil Maffetone has alluded to as a red-flag warning sign of overtraining syndrome. In late 2013 she had a horrible race at the Ironman 70.3 World Championships followed by an Ironman DNF two weeks later at Lake Tahoe, and with the way she felt and symptoms she was experiencing, she saw the writing on the wall: It was time to commit to her healing and health above all. Links mentioned: Tawnee’s (old-school) blog – tritawn.com Ironman Lake Tahoe ’13 Race ReportThe post OMM 19: The Autobiography Series, Part 5 first appeared on Endurance Planet.

Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount.. On this episode of Ask The Coaches with Tawnee and Lucho, we have a special announcement for our fans and more. Intro Banter Why Lucho doesn’t own a snow blower (yes, he was still under snow at time of this recording, in spring). The value of manual labor like shoveling your own snow. Lucho learns to snowboard… and also how he met and fell in love with his wife during an early-life era that involved skiing. Tawnee’s love for snowboarding. End Of An Era First, we announce the end of Endurance Planet, or, perhaps… a pause… for now. Tawnee shares her thoughts behind this difficult decision and what went into it. We also share our reflections as co-hosts of Ask The Coaches (and the multiple variations the show has had) for more than 13 years and what it’s meant to us. Stay tuned as Ask the Coaches #365 (the next show) will be our last and it’s a great show we have planned! Also, the podcast episodes will still be up for our fans and audience to listen to and go back into the archives to re-listen to past shows or recommend them to people who you think may benefit. If you have enjoyed this show, please leave us a positive review on the podcast app! Also, on this episode we followup to our mental toughness question from the last show, ATC 363. We had a lot of great feedback, comments and thoughts from that episode so in this one we cover a couple questions/comments: Anonymous Writes: Is It Ego, Discipline or Mental Toughness That’s The Driving Force? G’day Tawnee and Lucho, Thanks for the great shows you guys put together. I loved the recent episode on mental toughness and have really appreciated Tawnee’s recent series on her life and eating disorder (note: OMM 15 was the first installment of this series for those interested). Thank you for being so open and vulnerable. One of my favourite shows was Lucho’s wrap up of his last Ironman. Amazing to hear both of you being so honest. On the mental toughness episode Lucho said pushing past pain was foolish but I seem to remember Lucho talking throughout ATC about running through plantar fasciitis pain and other niggles or injuries. Was this driven by ego or your need/want to race? Just wondering how you justified this at the time and if you’re opinion on it has changed. I agree that David Goggins probably shouldn’t have turned his knees into dust but there has to be some middle ground? I recently trained a lot of swimming and decided to see if i could do 25km in the pool, I’d only ever done 10km in the pool before this. About 7 hours into my 9.5 hour swim my shoulders started to hurt… I didn’t know it was possible for someone’s shoulders to feel like they did. I weighed it up and didn’t think i was doing permanent damage to my shoulders so kept going. Do you think this was my ego, discipline or mental toughness ? I don’t think i have a huge ego, I’ve never had any social media and usually keep goals/achievements just to my family but then again if i didn’t have an ego i wouldn’t have mentioned the swim above. Obviously i’d love to hear Lucho say “That’s awesome” or Tawnee say “Wow, that’s a great effort” I’ve completed a few ultra runs and have a couple of 100 mile runs completed in the “Last one standing” format. I often wonder what’s driving me, of course i like the challenge and i hope i can inspire my kids, and my niece and nephews but if i’m going to be honest it’s probably also about proving people wrong. I’ve got a significant vision impairment so sometimes i feel like i can’t do many things but i can do these endurance tests. Not sure if this is a long term fuel source and these feelings of insecurity probably have lead me to abusing alcohol in the past. Anyway, just wanted to say I love these type of discussions from you two so please keep it up. Thanks again for the great shows, we r

Sponsor: Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round. Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests! So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast! We are excited to welcome back Jess Gumkowski to the show, with a profoundly impactful conversation exploring what it is to live as an Awake Athlete. Jess is head yogi, wellness coach and podcaster over at YogiTriathelte along with her husband BJ, and has years of experience in endurance sports, meditation, yoga, teaching and much more. She authored the book, Awake Athlete: When Mastery Is Your Only Option, which was published in 2023 and is part memoir part guide through life, its struggles and its beauty. On this episode, Tawnee and Jess take a deep dive on several related topics, though this does not make up or substitute the rich content found in her book. Our Brain & Meditation Thoughts, and their relationship to the brain; Monkey mind Chimp vs professor brain (a la Dr. Simon Marshall) Limbic (instinctive), prefrontal cortex (conscious), and neocortex (unconscious) brain Why there’s no substitute for sitting in silence Walking meditations, etc, have their place but not the same as quiet, stillness in a sitting meditation Helpful tips for when you’re down on your pace, performance, training, etc Using MAF training as an example here Visualization and imagining the athlete you want to be Being present and at peace with what is Ego Is Not the Enemy How to direct it from a small and limiting reality to assisting in positive change Identity: ego and identity also go hand in hand, how to have a healthy approach to this Leverage your ego toward your performance goals and away from the pain and suffering and fear that ego and cause us Considering our identity as an athlete Karma & Mistakes Fulfilling our personal karma, the good and the bad Everything is here to help you (also a book by Matt Kahn that is titled the same) Finding the lessons and gifts in EVERYTHING Emoting and Feelings Clinging to joy Clinging to really anything and why this does not serve our wellbeing Things like nostalgia and the familiar make us feel good so we gravitate toward that Moving away from reactionary emotions, and toward more calm temperament The Ho’Oponopono prayer to make things right And much more!The post Jess Gumkowski: The Awake Athlete Mindset – On Thoughts, Ego, Emotions, Karma, Mastery and Much More first appeared on Endurance Planet.

The fourth installment with host Tawnee Gibson sharing her life story of a college student who developed an eating disorder and amenorrhea turned hardcore endurance athlete, coach, holistic health expert and more. It is a cautionary tale but also one full of hope and that self-healing, thriving and achieving dreams are always possible. For Part 1 click here. For part 2 click here. For part 3 click here. On this episode: The years 2008-2010, when Tawnee stepped it up in the world of triathlon and endurance sports, chose a new career path in fitness & endurance coaching—which began with a grad school program—and more work. This, all while she was racing more frequently, longer distances and relentless training, plus involvement in the tri scene. In this phase she was very much past the worst of her eating disorder but still had demons of disordered eating, and a new slew of health issues involving gut, hormones, and more. She did what many 20-somethings do: burn the candle at all ends and “ignore” one’s true needs, and in this show she reflects on the intensity of her life at that time and also the many flaws in her mindset and approach back then. Link for ATC show referenced.  The post OMM 18: The Autobiography Series, Part 4 first appeared on Endurance Planet.

Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount.. Lucho and Tawnee are back on for Ask the Coaches episode 363. Anonymous asks: Mental Toughness 101 How would you define toughness? (Admittedly, this is inspired by my recent start to reading Steve Magness’ book Do Hard Things). What the coaches say: Listen to OMM 17 in which Tawnee outlines how mental toughness can certainly be a great thing; however, it can also be tricky and certain types of toughness can even do more harm than good in certain cases like those with eating disorders who may also be “good athletes,” which is highlighted in a landmark study here. We also reference Steve Magness’ new book Do Hard Things which has some amazing and refreshing insight on the topic of mental toughness, redefining what we’ve always thought toughness to be. Tawnee also wrote an article on this topic way back in 2016, below are some quoted highlights from that piece, which intertwine with our answer on this show: “Many experts and articles will tell you mental toughness is about going outside your comfort zone. I agree, and at some point I’ll recommend this for you, but it doesn’t always start with that act alone. Of course, doing those uncomfortable acts contribute to building a strong mind—no one will deny that—but, sorry, it doesn’t automatically mean you’re a mental badass. Mental toughness starts from within with self-confidence. Before you even do the physical acts that build mental strength, first you have to get real with yourself and take control of your mind. Don’t worry if you had it backwards. I did too. “For as long as I can remember, I have always been a tough person starting when I was that little tomboy who kept up with the neighborhood boys when other girls wouldn’t even dare. Into adulthood, I’ve always been willing and able to do things that put me outside my comfort zone, whether toeing the line in a freezing cold triathlon, bombing down a black diamond on my snowboard or the scariest of all: public speaking. I may come across as very mentally tough because I’m able to push myself into these uncomfortable situations, but there’s another side to it—a side of me that ignored what mental toughness really meant for all too long. “You see, outwardly I have always done ‘badass’ feats. But internally, I was living distressed for many years due to a faulty mindset. I lacked self-confidence and self-love, and never bothered to develop these things properly, instead choosing just to “be tough.” My exterior appeared tough indeed, but on the inside there was turmoil, anxiety and (irrational) fear. What you didn’t see were all those panic attacks I had and a life consumed by worrisome thoughts. Choosing to be tough on the outside doesn’t make these underlying issues just disappear. I put on façade to fool myself, and others. A life of going hard and “no pain no gain” was the easy part. But getting real with myself? Not so much. It took years.” “Question 1: Do you feel reoccurring anxiety, worry and fear even over the smallest things? “Eventually I realized worry, panicky feelings and fear had crept into my daily life and I’d be full of anxiety at the drop of a dime, no chance to react any differently because I didn’t know any differently. It led to many unhealthy habits and behaviors. Finally I realized my definition of mental toughness was missing a huge component: self-confidence and self-love. Truthfully, anyone can figure out how to race a marathon (or replace that with anything that makes you uncomfortable). But often, this is not the solution to our problems; rather, it’s an escape for what really needs to be addressed—our mindset and our relationship with ourselves. “So while having the mental ability to go outside your comfort zone can be a very positive trait, it can also be used for ‘evil’ against yourself and doesn’t always get you closer to self-actualization and mental toughness. “Question 2: Is it easier for you to push hard in a workout

The third installment with host Tawnee Gibson sharing her life story starting with her eating disorder and entry into endurance sport. For Part 1 click here. For part 2 click here. On this episode: Tawnee recaps the years of ED recovery and finding and falling in love with triathlon, which ended up being very healing but also was not that simple with still some big issues she was facing and would face. Study chat: “Good Athlete” Traits and Characteristics of Anorexia Nervosa: Are They Similar? 1999 study – a classic! Similarities identified: Mental Toughness // Asceticism Commitment to Training // Excessive Exercise Pursuit of Excellence // Perfectionism Coachability // Overcompliance Unselfishness // Selflessness Performance Despite Pain // Denial of Discomfort The post OMM 17: The Autobiography Series, Part 3 first appeared on Endurance Planet.

Sponsor: Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round. Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests! So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast! Welcome to episode 39 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, a holistic health & endurance coach, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. There is so much goodness in this episode that we’ve decided to split it into two parts, today is part 2 (you can listen to part 1 here): Lifestyle Medicine & the Roots of Wellness Part 4: #8-10 First, a refresher (listen to these first is you haven’t already!): HPN 36 – Intro + #1-3 HPN 37 -The Research + #4 HPN 38 – Continuing with #5-7 Overall, our Top 10 Pillars are: Emotional health & self-awareness Resilience to stress Community Nourishing nutrition Physical movement Connection to nature Sleep, sun and circadian rhythm Spiritual connection Enjoyment / play Environment Now, we are wrapping it up with the last few… 7. Sleep, sun and circadian rhythm Life is flat without this! Ties into the previous two (movement, outside/nature/sunshine) Circadian rhythm is not just sleep, it’s a 24-hr internal clock Regulates many bodily functions – hormonal secretions, metabolic function, immune system, etc. Start here: SUN! Morning light and UVA/UVB light! Sunlight in eyes (outside not thru window which blocks certain wavelengths) in the morning upon waking helps CAR (cortisol awakening response) and this is the healthy balanced kind of cortisol we want in the morning to set us up for success; I recommend to all my clients esp those with adrenal fatigue/HPA axis issues​​ CAR is the swift elevation in cortisol level upon the first hour of waking. The CAR is integral in regulating circadian rhythms, as well as improving adrenal fatigue more quickly. Get outside shortly after waking up and expose yourself to the sun—even when cloudy or in the winter time. Even an overcast day will stimulate your body with the intended effect. For circadian rhythm, this morning sun helps set a timer in a way to help melatonin production later on for best sleep UVA rise, about an hour after sunrise and lasts 60-90min; has similar benefits Specifically when sun is 10-30deg above horizon Can help set up our skin for better protection against sun burning and damage… in other words, we can allow skin to adapt with proper sun exposure at the right times! Some people call this ability to better tolerate sun a “Solar callus” but medical fields do not recognize this term as something valid and some doctors will just say it’s made up Spring is coming, and after that summer…. I’d at lesat s=consider this concept if you plan to be in the harsh sun in peak summer hours this year, and see if building up your tolerance helps. Tawnee says, “I wouldn’t avoid sun! Just do it right, don’t go from 0 to 100!” UVB Get this during peak daytime hours Bright light is great, but not night! Not after sunset! Especially not after 10pm… and not at 3am lol… Circadian app helps detail these things specific to your location. It’s funny because we’ve been taught to villainize the sun and exposure to it… but, should we question this? Really cool podcast on more of this subject: Still Sick? The Sun Can Help Then nighttime and sleep itself: Beating a dead horse, so this time I want to read these stats from IFM: https://discover.ifm.org/sleep Set up the sleep hygiene routine almost nightly. Obsessed with lighting in our house, one of the first things I did at new home was change bulbs and set up red lights and dim lights for evening and night. And if I do wake up in the middle of the night (this happened a few times right before we moved!) I NEVER EVER look at my phone, that is the death of me and chanc

The second installment with host Tawnee Gibson sharing her life story. It is a story that many of us share, with different but similar details, and in sharing we hope to raise awareness around these issues to help more people, especially athletes and those who’ve battled eating disorders, on their healing journeys and to prevent similar issues in others. For Part 1 click here. In part 2 she tells the story of when her eating disorder continued into 2004-05 and the dark times that surrounded her struggle, all while trying to appear “normal” to the outside world. She was able to heal and break free from the worst of it but it was a long road still ahead. meanwhile, the seeds of entering endurance sports were being planted and a new passion was springing. One that would bring further healing, but also further dysfunction.The post OMM 16: The Autobiography Series, Part 2 first appeared on Endurance Planet.

Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..   https://www.nature.com/articles/s41598-020-66342-w https://pubmed.ncbi.nlm.nih.gov/11427289/ Intro Banter Talking strength training Tawnee’s go to set: SL RDLs, KB windmills, Turkish Get-ups (TGU), Pullup bar (dead hangs + pull-ups) KB windmills are a bit tricky to get form right and do them safely, good tutorial here. Questions Recovery 101: We talk about our favorite underrated physical recovery tool(s)/strategies that more athletes can easily take advantage of. Scraping Gua Sha (side benefit as a beauty tool) Rest days 10-Day training week to allow for more rest days AM vs PM Workouts: Is doing a hard interval workout at 6am equal in effectiveness to the same hard interval workout done at 6pm? In other words, does the time of day affect the usefulness of any workout? At the end of the day, workout when you can make it happen and be consistent. From there we outline the pros and cons of morning vs evening training, many things to consider. Chronotypes Why Tawnee broke up with early morning workouts. A case for working out when you feel sluggish and most tired. Research shows we should avoid strength work that includes significant spinal flexion in the first hour upon waking (eg no good mornings right away in the morning) Study: “Spinal posture and prior loading history modulate compressive strength and type of failure in the spine: a biomechanical study using a porcine cervical spine model.” “The spine may be more prone to injury early in the morning when the discs are at their greatest level of hydration and/or when they are in a fully flexed posture.” Dr. Stuart McGill is the expert on this. Meanwhile, we may be able to perform our best in short-duration, high-intensity efforts in the evening (think track). Study: “Time-of-Day Effects on Short-Duration Maximal Exercise Performance.” “Short duration maximal exercise performance is affected by the time of day, peaking between 16:00 and 20:00 h. However, a similar performance may be achieved in the morning hours if exercise is conducted after: (1) short exposures to moderately warm and humid environments; (2) active warm-up protocols; (3) intermittent fasting conditions; (4) warming-up while listening to music; (5) prolonged periods of training at a specific time of day. This suggests that time-of-day dependent fluctuations in short-duration maximal exercise performance are controlled not only by body temperature, hormone levels, motivation or mood states but also by a versatile circadian system within skeletal muscle.” Getting Back To It After Significant Illness & Antibiotic Setback: Anonymous asks: You guys gave me the best advice this summer while I was training for 70.3- thanks so much!!!! I am switching from racing 70.3 to doing the chicago marathon in October and need to build a base after being pretty sick. I have had 6 (absolutely necessary) rounds of antibiotics in the last 6 months (4 in the last 2 months) and am a bit of a mess. 1.)in July- 2 antibiotics for UTIs due to training in the local reservoir (stay out of the Boulder Rez, kids) 2) nov 22- Dec 30- 4 rounds of antibiotics to kill two strains of E. coli and Giardia that I picked up on a trip to Morocco late September. The Giardia started “eating “ my muscles and I lost a lot of strength and speed, couldn’t complete even a 2 mile run less than 2 months after finishing Ironman 70.3, and couldn’t stay awake during the day. It was no fun. My body has been pretty effed up with all that it’s been through and I don’t take antibiotics lightly. Don’t worry Tawnee- I am very religious in getting in lots of prebiotics and probiotics I am looking for a gentle way to start to build a base with the goal of hitting it hard in May! I struggle to stay in Z2 when running (even pre-infections), often completing long runs at 150-160 bpm (but can totally sustain z2 on bike rides). I know that I would benefit from building a better aerobic base. I started MAF, but it is not a good match fo

The first installment with host Tawnee Gibson sharing her life story. It is a story that many of us share, with different but similar details, and in sharing we hope to raise awareness around these issues to help more people on their healing journeys and to prevent similar issues in others. In part 1 she tells the story of when her eating disorder began in 2003—the final trigger that was the catalyst to a disordered mindset—along with introspection into her younger years that influenced the development of an ED, the development of exercise addiction and more.The post OMM 15: The Autobiography Series, Part 1 first appeared on Endurance Planet.

Sponsor: Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round. Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests! So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast! Welcome to episode 39 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, a holistic health & endurance coach, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. There is so much goodness in this episode that we’ve decided to split it into two parts, today is part 1: Jaclyn says: HPN 38 // Follow-Up Comment on Bone-Density Factors I’ve been a listener since I was a college track and cross country athlete in 2016. I would listen while working a cleaning job on the weekends haha. I am now a physical therapist and first time mom and continue to love your content. I especially love the balance between family, long term health, and athletic goals. Anyways I am writing in follow up to HPN episode 38. I am in complete agreement with all of your recommendations and appreciate the well rounded response you provided. However I wanted to share a resource that has dramatically impacted how I think of and treat bone injuries and bone density. The podcasts and articles are specific to bone injuries but I had never had the science of how bone works explained to me like this. It brought a lot of clarity on why do runners often have issues with bone density and bone injuries when running is weight bearing (obviously energy deficiencies and overtraining play a role in many cases but I have also worked with individuals where these aren’t major factors). The variability of stimulus on the bone seems to be a missing piece in a lot of bone density/injury recovery plans. The paper that outlines this: Optimal Load for Managing Low-Risk Tibial and Metatarsal Bone Stress Injuries in Runners: The Science Behind the Clinical Reasoning   Par asks: Timing of Supplements (Food, No Food, Combos and Circadian Rhythm) Regarding supplements, such as Omega 3 fish oil, vitamine D and the usual suspects. Is there any way that is better or worse in how you take them during the day? And I´m not referring to sticking them up your butthole. Are you supposed to spread them out, take all at once, is there a common supplement that has to be taken alone or together with something? What the coaches say: Supplement protocols can get very intricate and involved. Depending on the season you’re in this can be beneficial but in other times it can be too much to manage and stressful. So in this answer we’re just going to address some of the more common supplements that people are more likely to take regularly and ongoing: We buy most our supplements on Fullscript, shop through EP for a discount here! Easy rule of thumb: Fat soluble = with food (and together). This includes A/D/E/K/Fish Oil (or Rosita Cod Liver Oil) Spread out other supplements. Ends up being: Fat soluble AM Vitamin Bs, C, etc at lunch; Bs, C are water soluble but may cause upset tummy, so might be good to take around a meal (we usually do after lunch) Magnesium before bed, perhaps your probiotic, etc. Other forms of Mg may be taken at different times of day depending on form and its benefit. Overall, spreading supplements at certain intervals throughout so we don’t give the body too much to process at once and help with absorption. Tawnee says, “We typically do our fat-soluble vitamins in the morning with/after breakfast eg CLO or fish oil/A/D, we have pretty high-fat meals so that fits great, and gets it done with for the day. But also with the potential of Vit D to influence circadian rhythm it makes sense to do in the AM. Though sometimes we don’t take till lunch. Then, as we coffee, if we haven’t taken these vitamins by lunch time or around 12-1pm, I’ll usually skip them for that day.” Fish Oil Take with food, pref

Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount.. In this episode, Lucho and Tawnee go into detail about coach-athlete relationships based on their more than three decades of combined experience. Getting the most from a coach-athlete relationship. We describe how we do it in our own personal coaching practices and what we have found that works, including a good rhythm, communication, expectations, needs, goals, and so on. Long-term athletes–what it is like to coach someone for 14-19 years (we each have had athletes for that long!) and how this relationship between coach and athlete evolves over time. Short-term athletes—when someone comes to you with specific goals and a shorter-duration relationship. When athletes take downtime for an extended period without specific goals, and how coaching evolves during those times. How we as coaches have changed, inevitably, over time and how this affects our athletes (hopefully for the better). And many more personal stories from two long-time endurance coaches!  The post ATC 361: Inside Coach-Athlete Relationships – From Long-Term To Short-Term To Downtime and Peak Times first appeared on Endurance Planet.

Happy new year! We took a much-needed and deserved break in December. Didn’t really plan it to be that way but that’s what we needed so that’s what we did. And to be honest? It is still hard to do after all these years even though we know we need that downtime. We have our weak points…. What do you want more of on EP and on OMM shows? Would an AMA episode be good? Chime in! [email protected]. What’s been on our minds? Influencer culture. Hard sell, in-your-face, unsolicited advice all over the place… have you noticed too? It’s getting a bit out of hand. What we want to instill: You don’t need strangers on the internet/social media telling you what you need to buy because it “changed their life” or whatever the pitch is… Instead, in this new year, let’s all be more trusting of our SELF, to go within when we are searching, to have confidence that we can find the answers and aren’t too easily influenced because someone else on social media is doing it. Find what works for you. Cultivate a following of trusted experts who can help you navigate your areas of interest/needs and who can genuinely benefit your wellbeing, give you the proper advice, etc. Meanwhile, cut the noise. Of course, here on EP, we do have affiliate relationships and advertisers on this show, it’s one of the few ways we can keep it going. But in doing this for more than a decade now (Tawnee started with EP in Jan 2011 – woot!) you will hear us recommend products, supplements, companies, etc, in an authentic manner while doing our best to not be pushy, annoying, relentless nor making extreme (or questionable) claims. We’re here to genuinely help, not for our bottom line. It’s ok when you pass up our recommendations no matter the reason. Influencer culture is NOT going away. It’s a booming, lucrative and very alluring industry for the younger generation and work-from-home type. On one hand that’s great people are carving a new path. but on the other hand? Proceed with caution. On who or what you let into YOUR space. Have boundaries as needed. We can appreciate the entrepreneurial spirit…. but also can we really trust what everyone says? And also, social media has some real gems so don’t totally drop it if it brings you glimmers of joy here and there. What’s up next? The biography series… it’s going to be special and quite a journey. The post OMM 14: We’re Back! first appeared on Endurance Planet.

Sponsor: Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round. Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests! So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast! We are joined by Caila Yates, a sports dietitian based in Boulder, CO, primarily working with endurance athletes. She has a dual speciality in sports training as well as eating disorders. She has clinical experience working with patients with eating disorders and has a deep understanding of behaviors, disordered patterns, recovery and much more as it relates to eating disorders, especially in sport. In her practice, Caila helps athletes understand their nutrition needs in every season so that they can show up to every practice or race and put their best foot forward. You can find out more about Caila and her services at steadystatenutrition.co, and give her a follow on IG @steadystatenutrition. On this episode we cover: -When Cailia reached out to EP she wrote to me that “I have seen countless athletes and coaches look the other way when it comes to underfueling”…. yet … “There is a disproportionate rate of disordered eating among the endurance athlete population.” And I agree. Let’s just start about here and bringing awareness to something so important and so missed in this space. Why do you think this is? I know I have my ideas and I don’t think it’s malicious intent by coaches or athletes, but I’d love to hear your take… -Let’s talk about your story, what got you into endurance sports… sports dietician… clinical work with EDs and treatment? What led you down that path? Any personal history of those issues or related? -What’s your focus in endurance sports and training? -Before we get into our 2 main topics, let’s very briefly discuss: Define RED-S and why this is now the term to use over female athlete triad How one can identify RED-S symptoms in themselves or others (missed period is just one…) Debunking common myths around RED-S- what are the myths? -We’ve talked a lot about RED-S amenorrhea HPA axis dysfunction Eds you name it… so today we’re going to revisit that overarching topic but focus on a couple issues that we have NOT covered in detail before: 1. How to avoid a relapse in disordered eating during an injury We’ve talked loads about understanding this condition and steps to healing… but then there’s a whole life after that! Let’s discuss… As we know, an injury that takes one out of their sport can be a triggering and devastating event. As an RD, I tend to see an unfortunate, yet common, pattern when athletes who have a history of disordered eating or an ED get injured. Hint: it involves a relapse in DE/ED behaviors. Many athletes believe that because they are sidelined, they don’t need to (or worse, don’t deserve to) fuel themselves. This leads to underfueling or restriction, therefore prolonging the healing process. In order to inform listeners and debunk this myth, I’d love to touch on the following topics during this episode: Energy needs during an injury (Hint: they can be up to 50% higher than baseline needs!) Macro and micronutrients needed to heal injuries, and HOW they work to rebuild muscle/bone Reframing the DE/ED driven thoughts that can lead to restrictive behaviors Preventing future injuries using nutrition interventions AND: I’d like to add, once training and injury-free again how do we avoid the mindset of using exercise/energy expenditure to justify eating. In other words, how do we shake this cycle that some of us have become so prone and addicted to? (I personally feel like I have been able to achieve 100% recovery with ED/Disordered eating patterns around exercise/training but I know not everyone believes this is possible, what’s your take on this Caila?) 2. Using athlete plates to eat intuitively while training For those who have a history of an eating disorder or disordered eatin

Be sure to check out our new clean-living “non-toxic” Living List at enduranceplanet.com/shop/products, where everything we’ve included are brands and products we own and use in our home and for our family. It will be an evolving list and it’s certainly not exhaustive, these are just some examples and things we have come to use and like. Check back for deals and shop through us to support the show! Some affiliate links included. Ready for RAGNAR?! The Endurance Planet team(s) will race at Ragnar New England 2024, will you join and run with us?! It’ll be May 17-18, 2024, on the East Coast, email us at [email protected] for details and to join the team for an unforgettable experience!The post ATC 360: Tendon Healing, The Single Most Important Exercise, and Inside A Coach’s Rehab Protocol first appeared on Endurance Planet.

Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount.. Brad Kearns of the B.Rad podcast is back on Endurance Planet for an unforgettable show! Peluva Shoes – Unique Minimalist Footwear Tawnee and Brad catch up on the new minimalaist/barefoot footwear brand, Peluva, which was founded by friend and colleauge Mark Sisson. We share how Peluva is unique compared to other minimalist/barefoot shoe brands. Biomechanics of running, footwear and why minimalist shoes do us a lot of good. How to incorporate minimalist footwear beyond running, as some athletes may not do optimally with minimalist footwear in all of their running and athletic endeavors but you can still get the benefits of it elsewhere and we share how! Fasting, Fueling, And Changing Our Minds and Approach Tawnee and Brad also talk about openness to changing one’s mind to best meet nutritional needs, specifically, as it pertains to diet and fueling practices. Brad was once a proponent of fasting particularly in the morning (skipping breakfast) but now at 58 years young he’s shifted his routine and makes it a priority to fuel his body first thing. It’s still and always about prioritizing nutrient-dense whole foods–and it’s not just steak and eggs, this includes honey, fruit, dairy, etc. How this has only helped his fitness goals and stress balance, and has not hurt him nor his metabolic health/body comp now many months into it. We both agree that fasting may be good for some folks depending on your season of life and metabolic/health needs, but for very active, high energy-burning athletes and individuals you may want to think twice about skipping meals and opt for that meal instead. Tawnee elaborates further on the topic and explain when and why she quit fasting or low carb/keto breakfasts and how eating well and avoiding within-day deficits has helped her globally in all the things,. Why this is particularly important for female athletes who may be experiencing or recovering from RED-S or any hormonal and energy imbalance health issue.  The post Brad Kearns: From Fasting to Fueling The Morning (And Why We Recommend For Athletes), Peluva for ‘Natural Movement’ Lifestyle and More first appeared on Endurance Planet.

Be sure to check out our new clean-living “non-toxic” Living List at enduranceplanet.com/shop/products, where everything we’ve included are brands and products we own and use in our home and for our family. It will be an evolving list and it’s certainly not exhaustive, these are just some examples and things we have come to use and like. Check back for deals and shop through us to support the show! Some affiliate links included. On this show we talk about: Ragnar New England 2024 is on! It’ll be May 17-18, 2024, on the East Coast, email us at [email protected] for details and to join the team for an unforgettable experience! Followup thoughts on recent episodes. Tawnee’s goals and intentions with this podcast: to inspire, uplift, encourage, bring together, and elevate in the name of health, wellness and fitness! Marketing tactics that cloud our mindset into thinking we need things when we may not actually need them. Case in point: Nike’s new baby shoes marketed toward “helping babies learn how to walk” and “promoting natural foot development” but in reality we don’t need shoes for all that, just our two feet and natural abilities! Of course these shoes are ok—better than mot baby shoes being that they are a minimalist barefoot style—but don’t be duped into thinking we need to buy something to replace what nature and our bodies are intended to do! Use shoes sparingly on babies and children! We like Vivobarefoot shoes for babies and kids but of course this can get pricey so ways to help with that: buy on sale, look for used, add to gift wishlists, etc… The post OMM 13: Marketing Tactics first appeared on Endurance Planet.

Be sure to check out our new Living List at enduranceplanet.com/shop/products with all the non-toxic products and products free of harmful chemicals that Tawnee has researched and uses for her family in their household for a healthier home environment and healthier family members. If you’re thinking of making some like changes to clean up your environment and supplies and goods used (from house cleaning to personal care and beyond) this is a great place to start! Welcome back to episode number 359 of Ask the Coaches with Tawnee Gibson and Lucho. On this episode: Followup on ATC 358 —minimalist footwear (MF) talk: Lucho’s anecdotes of maximalist vs more minimalist shoes, and when he has used more minimalist when his knee is flaring up. MF is really promising for those with knee issues more than any other injury issue, from what the research indicates… Correlation between ankles and knee/glute wellness… Reduced ankle mobility/ROM correlates with reduced glute activation and knee issues (knee valgus, compensation, etc). So even though we mentioned that the MF requires more from the ankle (e.g. greater dorsiflexion and plantarflexion; higher loading at metatarsal and ankle joints), in the long run it seems like this is an adaptation worth making for one’s overall biomechanical wellness and injury resilience. On the flip side, a personal story from Tawnee: Postpartum with Emoree, I jumped into minimalist shoes and rough terrain (freezing temps/snow/ice) too fast and briefly suffered “stiff toe” or functional hallux limitus. Had to work on mobility in big toe joint, trigger point and massage for post tib, etc… given that, perhaps she should have used more cushioned shoes or avoided snow/ice in her running comeback? Probably… so it goes both ways! Winter Mojo: Our Winter Routines Lucho and Tawnee share wisdom on mindset and routines that help us during the winter/dark/cold season. in HPN 34, Julie and Tawnee did a episode on ‘Holistic Winter Prep’ including use of sauna, red light therapy, hydration needs and protein needs. Also what Tawnee will be adding to her winter routine this season: Better lighting within the home to help with both winter blues and circadian rhythm, using a full-spectrum light bulb. Self-care and “me time”—during summer this comes as solo long runs or personal time in nature, but that is limited in this season and as a busy working mom she needs those moments where she puts herself and self-care first, in order to thrive for everyone else she helps! The post ATC 359: Winter Mojo and Mindset, Stories of Minimalist Shoes in Practice, Ragnar Teaser and More first appeared on Endurance Planet.

A continuation of the clean living, non-toxic conversation. For previous shows leading up to today’s in-depth brand and product list, listen here: ATC 357: Non-Toxic Insanity, How to Keep Your Cool and Healthy Balance + Budget Around Clean Living OMM 11: Navigating ‘Non-toxic’ Part 1 Everything on our list can be found (ongoing, forever) at enduranceplanet.com/shop/products, and everything we’ve included are brands and products we own and use in our home and for our family. It will be an evolving list and it’s certainly not exhaustive, these are just some examples and things we have come to use and like. Check back for deals and shop through us to support the show! Some affiliate links included. Cleaning Products All-purpose sprays; multi-surface: Branch Basics Thieves Aunt Fannie’s Cleaning Vinegar Meliora Glass spray bottles for mixing concentrate cleaning solution with distilled water Dirty jobs: Seventh generation disinfecting spray but trying to get away from this and mostly trusting we don’t need to always sanitize and disinfect! Clothing & washer/dryer: Molly’s Suds Molly’s Suds stain remover Distilled white vinegar Baking Soda Biokleen Oxy Bleach Plus Branch Basics Oxygen Boost Biokleen Bac-Out stain and odor remover—for very dirty stinky jobs only Cleaning washer: Washing Soda Borax Baking Soda Branch Basics Oxygen Boost Dishes/kitchen: Planet Ecover zero Molly’s Suds Biokleen dish powder Rosesy dishwasher detergent All-around/DIY: Distilled white vinegar Baking Soda Hydrogen peroxide Many simple recipes to make yourself using these basics Handsoap: Bronner’s Organic Sugar Soap Everyone Bar soap Other: Microbalance ec3 mold solution and laundry additive as needed /special circumstances Personal Care – Skincare, Makeup, Oral, Kids, etc. Avoid: parabens, phthalates, fragrance (essential oils are generally ok), petroleum/mineral oil, aluminum, PFAS/PFCs/PFOAs, PEGs, to name a few big ones. Makeup: Ilia Alima Pure Good resource for online shopping beauty is Roots Beauty Skincare: DIME Beauty—pregnancy safe, has rewards program and deals Shampoo /conditioner: Under Luna—their Luna Clear safe for all ages (from babies up) and in our family we share. A little goes a long way and it lasts for a long time! Soap: Bronner’s—however, castile soap like in bronners can be drying and more harsh on skin; tend to avoid regular use especially in winter Goat milk-based soap—we like Bend Soap Co Probiotic soaps—we’ve tried clearwatercultures.com Skin, balms, salves and lips: Badger Balm Lip balm I love Earth Mama—safe products such as sensitive skin sunscreen and nipple butter (which we now use as a balm/salve and in place of vaseline). Motherlove—like Earth Mama, lots of non-toxic, clean safe products for pregnancy, postpartum, mama and baby. Deodorants—Aluminum free natural: Native Crystal TOMS Lotions: Bronner’s—uses coconut oil; I like to avoid seed oils in lotions Toothpaste/Oral care Primal Life Organics Toothbrushes: We also have their electric toothbrushes and charcoal bristle bamboo toothbrushes, both of which are great for kids too! Bronner’s Biocidin Botanicals Dentalcidin—available on Fullscript with our exclusive discount Designs for Health PerioBiotic Silver—available on Fullscript with out exclusive discount Young Living Thieves Kitchen, Cookware and Food Storage Cooking: Stainless steel—pots, pans, cookie sheets and muffin tins All-Clad Calphalon Ceramic Xtrema—we got their 10 quart pot to replace a crockpot Enameled cast iron Le Crueset Dutch oven Cast iron Glass pyrex Great for non-toxic baking Loaf pans We have glass, cast iron, SS (we use a variety) Food storage, accessories, cups, etc Glass Snapware, yes they have plastic lids but not worrying about it Pyrex for cooking and storage (larger volume meals, etc) Stainless steel Munchkin —for kids snack cups, drinking cups Hydroflask—SS drinkware (too many athletes use plastic too often!) my fave water bottle for everywhere I go (and I’ve tried a lot of bottles through the years) Kids bottles are great and well-made Yeti—another option for SS drinkware my all-time fave coffee mug for home and travel Jr bottle is also something we have and love PlanetBox We have the Rover classic Bentgo We have the kids stainless steel box and use interchangeably with Planetbox JaceBox SS food storage that we bought during our vanlife era when glass was too heavy and bulky Kitchen Aid accessories Often they include aluminum or paint-coated with appliances, we upgraded to SS for our stand mixer, which is something we use all the time Silicone, natural wood, bamboo—great non-toxic alternatives to plastic and when you prefer to avoid SS or breakable/fragile materials. Kitchen utensils, eg tongs, spatula, wood spoon/spatula Baby/toddler plates (wee sprout) Baby feeding

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness. We are continuing our new series called “When Things Don’t Go As Planned” that will dissect your health and injury issues that come up when you least want them and can negatively affect your training and race season–how to heal, prevent and overcome going forward of common (and not so common) issues that athletes face. Listen to our first edition here. Send us your requests for topics! When Things Don’t Go As Planned Part 1: Ankle Sprains and Wellness Some stats Injuries to the foot and ankle affect 40% of the population at least one point in their life. Incidence of foot and ankle injuries is even higher for runners: approximately 60% of runners will have one injury every 2 years. Foot and ankle injuries often lead to issues higher up the kinetic chain: knees, hips, back – even shoulders! Dysfunctional ankles affect the entire kinetic chain. Consider the importance of ankle’s tendons and ligaments and how the integrity of these can be tied to holistic health, hormones, etc. Proprioception is really one of the most important aspects of healthy, strong, resilient ankles. Biomechanical notes Ankle dorsiflexion influences dynamic balance in individuals with chronic ankle instability. (International Journal of Sports Physical Therapy 2013) Ipsilateral hip abductors weakened after ankle sprains. (Journal of Athletic Training 2006) Hip weakness predicts ankle injury risk. (Journal of Athletic Training 2017) Any other correlations we see that you want to mention? What kind of ROM do we need? ~30 degrees of dorsiflexion during walking ~35-40 degrees for more functional/athletic positions Types of sprains Medial Syndermotic (high) Lateral – most common type of sprain – 85% 70% of ankle sprains have recurrent symptoms Why are some of us more prone to ankle sprains and then recurrent ankle issues? ROM issues, joint mobility and stiffness. Proprioception or lack there of. Shoes, footwear and lack of going barefoot. What about role of hormones, stress, etc? Why are some people able to recover on the fly from rolling their ankle vs some people sustain to a full-blown ankle sprain? Proprioception–and the “preparation” going into circumstance (barefoot shoes). The ligaments’ ability to react quickly and dynamically. Structural integrity. Also nutritional and metabolic component: estrogen, cortisol and stress hormones. From the lens of health & hormonal status More estrogen dominance these days Generally, we see men’s T levels are lower these days while estrogen on the rise; While women are not breaking down estrogen as readily (impaired detox etc); All this leading to estrogen dominance, and this causes ligaments to not respond properly. Research shows that female soccer plays have higher # of knee injuries during ovulation and late luteal, you also see it in carpal tunnel syndrome–all correlated to higher estrogen levels. Sometimes higher estrogen levels are totally normal ie during pregnancy. Elastin vs relaxin Elastin—protein responsible for stretching, shrinking and recoiling; what is found in ligaments and connective tissue. Estrogen affects this protein, and this affects both men and women, thus affecting proprioception and ligament integrity. Relaxin—hormone, mostly just during pregnancy. Women sustain more ankle sprains in women True and relative estrogen dominance What Tawnee has seen in recent DUTCH tests in her clients: estrogen dominance, normal to low progesterone, relative estrogen dominance, impaired methylation, impaired detox, etc. Progesterone deficiency can be tied to excess stress hormone (cortisol) production. Also contributing to relative estrogen dominance. Role of endocrine disruptors, xenoestrogens, etc. This can be a factor but in Steve’s opinion not 100% the cause; usually something else going on impairing the body’s ability to handle these types of things. Analogy of EMF and how things like this are almost never the “sole cause” of someone’s health issues. Detox & Liver health… Ways to gauge impaired liver health: AST & ALT are not enough! These can be influenced by other things and they will not show up in detox issues. Two pathways to be aware of for liver detox and breaking down estrogen: Sulfation Methylation: Folate, P5P/B6, B12, Mg, etc. Glucuronidation Mg, sugar handling, etc. Artichoke high in glucuronic acid Betaglucuronidase – enzyme that can upregulate and allow for reabsorption of estrogen, which tied into gut health overall. Impaired gut tends to have higher levels of this enzyme thus more potential for estrogen issues. Estrobolome Healing protocol

Requested by our audience in response to ATC 357, which addresses keeping your cool around non-toxic living, this episode dives into more on clean, non-toxic living, the mental health component and more. Terminology around clean leaving, and what does “toxic” really mean? Fear-including, fear-mongering, click-bait tactics. Advice and input from an attorney (aka John). Body overburdened? The signs: Skin conditions Fatigue more than normal Sick often GI issues Brain fog Headaches Conventional products or additives in foods, etc, may be harmful in the following ways: Endocrine (hormone) disruptors Carcinogens Neurotoxins Chemicals affecting mood, behavior and cognition Reproductive harms… Whether it’s trying to avoid endocrine disruptors esepcially in kids — as we are seeing a rise in early puberty — or avoiding chemicals that contribute to asthma, eczema, etc, it’s our job and duty to be mindful of these things. But not afraid. Evidence of chronic health issues in adults and children: Asthma and rhinitis in cleaning workers: a systematic review of epidemiological studies. J Asthma. Chemicals inhaled from spray cleaning and disinfection products and their respiratory effects. A comprehensive review. Domestic use of hypochlorite bleach, atopic sensitization, and respiratory symptoms in adults. Postnatal exposure to household disinfectants, infant gut microbiota and subsequent risk of overweight in children. Frequent use of chemical household products is associated with persistent wheezing in pre-school age children. Domestic use of bleach and infections in children: a multicentre cross-sectional study. House cleaning with chlorine bleach and the risks of allergic and respiratory diseases in children. Embrace the idea of less is more. We don’t need so much as we are told… We don’t need sunscreen most of the time (there are exceptions) if we are doing it right with food and our approach to sun exposure. We don’t need to be cleaning our homes with disinfectants every day, or really at all We don’t need 10000 beauty products. Our kids don’t even really need to use soap in the shower most of the time, as it can dry out skin and disrupt their natural oils and biome. Marketing these days will always tell you what you lack and what you need… critical thinking applies here. The post OMM 11: Navigating ‘Non-Toxic’ (Part 1) first appeared on Endurance Planet.

Intro Banter Lucho’s NH Ragnar recap Brian asks: A Weird(?) Goal + ‘Do Anything Fitness’ Hi! I’ve been listening to endurance planet since (I think) 2015 when I started getting into distance running. I peaked and burned out on running in 2019/2020 when I ran my fastest times and the work I was putting in was… just felt too much work. I ran a 3:09 marathon in pouring, 80-degree rain, a 1:25 half marathon 2 weeks earlier and a few months later ran an 18 minute 5k and a 5:16 mile (without too much speed-specific training). But, it just stopped being fun. For durability: I got up to 70 miles a week in marathon training and loved it, I did a ½ iron in 2017 with 10-16 hours a week of training with no issues. No injuries at all. I still love running, but mostly just 3-4x a week for 3-4 miles for enjoyment. I supplement it with a bit of swimming, biking, and lifting but without a plan; mostly intuitively for whatever my body wants that day. Not related to the goal but absolutely my #1 priority is to build and maintain what I call “do anything” fitness. I love the idea of being able to jump into training for a triathlon, ocean swim, paddleboard race, or something else endurance-y and having a great base so I don’t have to spend a lot of time getting ready to train. This also includes a little durability to jump into something totally new (just an example, but something like playing tennis or soccer randomly even if I’ve never played) without risking injury. So, to my weird goal: I’d like to make a really good attempt to run my best in every running event from the 400m to the marathon in 1 year (400, 800, 1600, 5k, 10k, 13.1, 26.2). This doesn’t really mean PR because I don’t really want to put that pressure on myself, I want it to be fun. But, I want to feel like I made a really good attempt. I started running as a 26 year old (35 now) and went right for the marathon, so I’ve never done speed stuff besides the marathon-style speedwork (which for me was usually 400 repeats at the shortest). The 2 goals sort of align bc I’m also someone that loves the slow-and-steady running and weight training (I do love hammering on the bike and swim though, not sure why). I sometimes love pushing 100m sprints in the backyard or doing burpees, but those days are few and far between. I realize that part of having “do anything” fitness means developing and maintaining some of those explosive or fast-twitch muscles, and having a more-concrete goal will help motivate me. So, any advice on how to start building that “do anything” fitness, use the winter to prepare for an April start date for training for the “Year of All Races”, how to sequence the year (e.g., do I start short then train for long? The other way? A mix-up? I truly have no idea), and how to balance that (if possible) with the relaxed/intuitive training I’ve enjoyed lately (not necessary but a cherry on top). For background: I am a 35 year-old male; 5’10” and 165lb (during running PRs I got down to 150-155 but it wasnt a sustainable weight). I have a home gym with a treadmill, bike trainer, free-weights, home-made TRX system, squat rack + Olympic bar. Despite that I don’t know if I could even squat my own weight (I don’t really do 1 rep maxes ever bc Im more concerned about injury than knowing what those #s are, but I could be wrong about that; it could be a good metric) and I can do maybe 8 pullups in a row and probably max out at 30 straight pushups… so strength is a weakness for me. Despite that I have no history of injury. I work from home with a non-demanding job (very much 9-5 and I take an hour for lunch with my wife every day), so time isn’t a major issue. I live in the northeast US so winter isn’t great for speedwork but I’m not against it. thanks again for all your help, I absolutely love the podcast; it’s one of the few constants in my life in the last 10 years FOLLOWUP: Apologies! I also meant to include the 100 & 200; all the “endurance” events according to Lucho! What the coaches say: Listen in for Lucho’s advice!   Research Review: Minimalist Footwear For Runners—A Systematic Review of 23 Studies Title: Influence of Minimalist Footwear (MF) in Middle and Long Distance Runners’ Physical Fitness, Biomechanics, and Injury Incidence: A Systematic Review “The main findings were (a) the use of MF induces improvements in stride frequency and running economy in long distance events and allows a reduction in support time (i.e., foot support) during 5km distance races; (b) for biomechanical factors, MF can be useful to induce some benefits in the running cycle: greater ranges of ankle motion, increased stride frequency, and forefoot striking predominance as well as a reduction in knee stiffness; and (c) although the use of the MF does not reduce the impact forces in the meta- tarsus or ankle, it may reduce knee impact, indicating the interest in its use during rehabilitation processes.” Criteria

Welcome to episode 38 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. On this episode:   Allison L. asks: Building Bone Density (for a Masters Female Athlete) First, a huge thanks for all the podcasts over the years. I have listened so much whenever I have a question I can hear you and Lucho discussing it in my head. But here’s a new one for HPN: I am a 60 year old female marathon runner who recently had a DEXA scan showing SPINE RESULTS: T score at L1-L2 is -2.0 with bone density of 0.920 g/cm2. L3 and L4 excluded from diagnostic analysis because degenerative change artifactually elevates measured density at those vertebral levels. Technical quality of the study is good. HIP RESULTS: Low bone density value at the hip is a T score of -0.5 and bone density of 0.967 g/cm2 at the right femoral neck. Technical quality of the study is good. GENERAL COMMENTS: The patient has low bone mass by WHO criteria. Fracture risk is elevated. A T score of -2.0 at the spine corresponds to an increased risk of fracture approximately 4 times that expected when compared to a young adult reference population. There is significant discordance in bone density at the spine versus hip, a finding which can sometimes suggest the presence of occult medical contributors to bone mass loss. A careful search for correctable contributors to bone mass loss is therefore recommended. I am guessing the 25 years of running 20 miles a week helps the hips, while swimming and biking do not hurt but don’t help. Calcium 94 Vitamin D 64 ng/ml. No history of REDS. Height 5′-7″ weight 145 I am going to tr Dr. Fishman’s 12 poses for Osteoporosis. Do you have any good exercises? What the coaches say: The yoga poses mentioned Based on this study:Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss “Yoga poses were selected specifically to produce torque and bending of the proximal femur, compression of the pelvis, and twisting of the lumbar vertebral bodies. The choice was determined because these are the most common sites of osteoporotic fractures and the anatomical regions measured by the DXA scan. However, osteoporotic fractures frequently occur in the thoracic spine, the forearm, and the ribs. These sites were not studied and might not respond to yoga directed toward them in the same way.” Also, maybe an unintended “side effect” and uncontrolled variable of stress reduction via this yoga practice that helped on a biochemical level? (Nutrients, hormones, gut, etc) Literature: Osteoporosis: Exercise Programming Insight for the Sports Medicine Professional Bone loss may begin to occur after the age of 30 when the rate of bone remodeling begins to decline. In women, bone loss accelerates after the age of 45 when estrogen production slows and menopause begins usually at an average age of 51 (11). Women transitioning into or who have entered menopause have a much lower estrogen level, which can lead to a 2–3% loss in bone density in the first 5 years after menopause (41). (REF) Primary (type I) or “postmenopausal” osteoporosis is the most common type of osteoporosis which results in trabecular (spongy) bone loss (23,41,42). Estrogen deficiency is believed to be the main underlying cause for this form of osteoporosis (26), which is why women are 8 times more likely to get primary osteoporosis than men (25). Factors assoc. With primary/postmenopausal osteo (Q: how many of these does she have?) Also secondary osteoporosis can occur at any age and is often caused by chronic diseases, endocrinopathies, metabolic conditions, nutritional deficiencies or absorption disorders, alcoholism, and certain medications (Table 3) (23,26,32,41,42). often results from an age related vitamin D deficiency which leads to poor calcium uptake, increased parathyroid hormone release, as well as bone resorption (16). (Her D levels look good- however again blood levels may not tell the whole story of what is happening) E.g. ref this podcast ith Sock Doc on testing vit D levels in which he said: Vitamin D is another example that we can’ trust that one marker along- don’t jut test 25-hydroxy Vitamin D, also test the 1,25-dihydroxy vitamin D to measure the balance between the two. But few people do this. If you see levels go up with supplementation then plummet back down after you stop supplementing, then that could be indicative of needing to test both. But then where does the testing end? Factors assoc with secondary. Look at from a functional/holistic/nutrition perspective: Ca & D are important but more to bone than calcium and vitamin D Manganese (Mn) is also an important bone health mineral Manganese supplementation can increase both bone mineral density and bone formation [24] (ref) Eg) for healing Stress fx or bone injury, Your body needs a lot of Mn, eg up to 50-100 mg for a sh

Visit our shop page to support the podcast, see what we use and love in our own home and in training, and give it a try! Head over to enduranceplanet.com/shop. In this episode of On My Mind (OMM), Tawnee and John catch up after a big weekend of racing for their family. Tawnee finally did her half-marathon at 11 months postpartum, John ran a 5k and their daughter Cora participated in a 1k kids fun run. Hear their perspective and what’s been on their mind since this race weekend. In this show, Tawnee shares insight on pacing a half-marathon and how her year of intuitive training has paid off and helped her in this 13.1-mile event. She also gives an emotional perspective of racing before kids and with kids and putting performance in perspective, while celebrating the opportunity to get out and do the things we endurance athletes love.The post OMM 10: Race Report – Perspective, Tears and Joy first appeared on Endurance Planet.

Sponsor: Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round. Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests! So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast! Intro Banter: Lucho running Ragnar New Hampshire! Lucho’s boys continuing their MTB racing Endurance Conspiracy mention Mark asks: Gravel and CX specific workouts? Hey guys! Cyclocross season is upon us, I’ve been dabbling in races the past couple years and feel like I’m falling short in these hard efforts. Basic question: what are a few key, specific workouts to nail these dynamic hard races?! Also for gravel racing, I’m looking to do longer events, so what prep would you recommend specific to this type of racing? What the coaches say: Cyclocross fall/winter Make sure base on bike was trained leading up to the season Specificity now! Aspects of Cx racing: Run training–look at 400 and 800 training, not a lot of endurance just some 20-30min runs or hiking with some run intervals The run is not about running well it’s about not losing time and not letting the run hurt you Work on dismounts/remounts! Powerful bursts and sprints at high power. Dynamic courses, skill and technique. Skill level is often the biggest limiter. CX Races 45-60min Zero Z1/Z2 All Z4/Z5–it’s vicious! Much of it at FTP or over. What to do: Practice drills like jumping off bike, run, jumping back on. Focus on getting technically proficient while running a very high HR. Example workouts/sets: Long tempo of 20-30min Z3, strong not hard + 3-5min of threshold 4 x 5′ upper Z4 w/ 30-60″ recoveries, this is the same, essentially, as doing a 20min effort VO2, for short punchy hills Eg) 5″-30″ to 40″ in Z5/Z6 above threshold and/or efforts up to 3min (to nail that VO2 specificity) Interval duration of 5”-30” @ peak power or up to 2-5’ high power – and repeating this… 3… 8… 10…15x Critical power workouts, 3-4 sets of 4 x 15″ max/peak power…repetition. Working on high cadence efforts, higher cadence is often necessary in these races on technical spots. Similar to MTB when going thru a technical spot when you can’t use a lot of force Find a hill, eg grassy park ,15 sec to 1min and ride chill interval ride up at 95-98% effort (Vo2), jump off at top, run down hill then remount bike as you’re going down, practice this all with high HR! Similarities with zwift racing as well so in regards of power intervals you could use that for crosstraining Power and strength! Make sure to get in the weight room, keep it simple. Planning races: On non-race weeks: Can do 2x shorter, intense workouts (Z3, Z4, Z5+) + a tempo/Z3 for a bit of a longer set. Then, be sure to cut back on intense workouts on race weeks. On race weeks, do your hard session on Tue/Wed then race hard on the weekend. Always, start with looking at life objectively, rest/recovery–how much recovery do you need? How’s your life load? Then work backwards to decide how much intensity/training you need/can handle. If having trouble with this, let technology help you eg an Oura ring. Gravel races: Just about a lot of time in the saddle, the terrain. Less high intensity VO2 work needed (especially if you did this for CX) Races start too hard, will you take the bait? need an adequate threshold and then the ability to recovery and bring it back down to Z2 Muscular endurance is a big deal. Often hilly, rollers. Punch up to Z3/Z4 and do sets of 5′-20′ work for the inclines. Added fatigue from the terrain. Specificity. Grit. Bike maintenance. Volume is key. Can’t get away with 20min Z2 kinda stuff. Grace asks: How To Approach Non-Toxic Living With A Healthy Mindset For Tawnee: How do you find the balance of pursuing non-toxic living while not losing your mind over all the toxic $%!& in our environment, all the options,

  John and Tawnee are on for On My Mind episode 9. Tawnee shares a quick running update as she heads into half-marathon race weekend, and John also shares about his return to Zwift racing with his team. Then we get into our main topic of the day: At-home gyms. This is something we first covered in detail on Ask The Coaches #228 with Lucho in Feb. 2017. Tawnee also wrote an in-depth post on at-home gyms with pricing and links to go-to items: “Build a badass home-gym on a budget” by Coach Tawnee In this show we talk about what we’d update, change or do differently, looking back at the past 6-7 years. We also discuss price differences from 7 years ago till now and much more to help you dial in your at-home gym dreams! What we’d keep (or re-buy): TRX Kettlebells Pullup bar Doorway Permanent (bolt in) Olympic barbell Stretch cords (for swim/upper body drills) What we’re updating: Bike trainer: Wahoo Kickr Core What’s new (to us): More KBs–heavier and some weight duplicates Treadmill Salmon ladder Squat rack Battleropes Archery range Hatchet throwing Big tire + sledgehammer swing What we’d omit or not prioritize: Resistance bands galore Weighted vest  The post OMM 9: Building An At-Home Gym – Part 2, What We’ve Learned, What We’re Doing first appeared on Endurance Planet.

Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount.. Welcome to episode 37 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. Julie’s Big Win! The race: Palisades 50 Miler: Palisades, ID July 22nd. 11,000’ up/down. 14 hours, 2am-4pm. Hot. Result: 1st place female. Was in 7th/8th until mile 35 then steadily took the lead. Things that went well: Scaled back pace after going out too hard. Let people pass and reminded “to run my own race,” there’s a wholeeee lotta miles left to make up ground. Started out fast, scaled back and focused on “enjoyment” from mile 5-35, then flipped on my competitive switch with 15 miles left. Kept my HR low Nasal breathing, slowing down. Pushed it when it felt good Saved having coca cola for the last aid station and then passed about 15 people going up the final climb at mile 35. 3,000’ in 3-4 miles at 12:00 in a section with no water and absolutely found my flow and rocked it. Favorite part of the race, truly felt so empowered and connected to myself and to the race. Dunked in every creek – kept cool! Stayed calm and was constantly on top of her shit…checking in: Eating enough? Drinking enough? What sounds good right now? What doesnt? What do I need at the next aid station? Training Wise/Prep: got the workouts, long runs, and easy runs in. 2 strength workouts. Ran a good amount of miles but didn’t sweat it if wasn’t running as much. Nutrition: tried for 250cals/hour…did well in the beginning with gels and chews and then just ate whatever and whenever; let go of the “plan.” Body: mostly feet hurt and were tired toward the end, they were ready to be done. Low-grade nauseous on and off all day, but always manageable. Body and mind felt good and strong for the most part! Things that didn’t feel good: Ate a full breakfast RIGHT before the race. You gain 2,000’ in the first 2 miles so no time to digest it :)…BUT would rather be uncomfortable for an hour at the beginning then go into a long race without giving body fuel..no regrets. Shoes – felt like wearing high heels out there. Couldn’t get footing right, slipping all over the place and rolling ankles left and right…luckily had old shoes to wear for a while. Headlamp died after 1.5 hours so I had to use iPhone flashlight. Didn’t have enough salt. Body felt swollen and tender. Lifestyle Medicine & the Roots of Wellness Part 2: The Research and #4 In HPN 36 we shared our dimension of wellness #1-3… We often are asked how to heal x,y,z or get better at x,y,z… then often hearing “I can’t heal or get better…” Maybe we’re looking too much at the surface and not enough at the roots. J, I know you and I are people who’ve dug deep to be well and we are reaping benefits in this season of life. So let’s think deeper than just a current fad or protocol, what does it take to get well and stay well? This is lifestyle medicine… Healing and thriving is not just about supplements or a perfect diet. Holistic wellness is much deeper and intricate. If there are unhealed wounds or imbalances, no supp or diet will be a “magic pill.” Before sharing our 4th key dimension of wellness, we briefly discuss some of the research and evidence-based resources to support this idea of lifestyle medicine! Holistic Wellness Research Dimensions of wellness: change your habits, change your life – article from 2017 “Wellness is a holistic integration of physical, mental, and spiritual well-being, fueling the body, engaging the mind, and nurturing the spirit (1). Although it always includes striving for health, it’s more about living life fully (1), and is “a lifestyle and a personalized approach to living life in a way that… allows you to become the best kind of person that your potentials, circumstances, and fate will allow” Wellness encompasses 8 mutually interdependent dimensions: physical, intellectual, emotional, social, spiritual, vocational, financial, and environmental Give att

  In this episode of On My Mind, Tawnee and John catch up about intuitive training and the process and progress Tawnee’s been making this year. Running slump—scaling it back for 3 weeks, not easy but felt it had to be done (talked about this on ATC 356). Struggle with resting. Recognizing patterns; push till over-tired then needing extra rest. The good stuff happens when athletes LISTEN and respond accordingly, even if that’s the uncomfortable rest they know they need. The not-so-good is when we override that and push harder. Intuitive training isn’t always easy, kind of like tough love with your self. ATC 342 reference—study on overtraining. Recovered & MAF test. Analyzing splits. Faster average than previous 2 tests this season. However, drop off in pace is obvious. When there is a wide range between mile times, what does that mean? Lacking a certain level of aerobic endurance. Problem solving. Breastfeeding is a strain on adrenals, sleep deprived is a big strain, and I’m just doing my best in the season to mind all the variables so I can show up how I want in life and for my family… Still signed up for a race in late September–flat and fast half marathon! Overall: this is a reminder that nothing beats taking downtime when you need it—no supplement will change that. Supplements are there to support but not be a magic pill. Check out our shop page, new additions: Rosita Cod Liver Oil! Most recently mentioned them on HPN 36, natural form of vitamin A, D with omegas – food first! Not just a supplement. It is a whole food. As the rosita founder says, nature creates everything in balance and harmony. This is what I feed my family Unadulterated, gentle extraction with no high heat processing to ruin the sensitive fatty acids. Also tested for purity and free from chemicals, heavy metals, etc. #1 on my list as went enter back to school, cold/flu season. SHOES! Earth runners, grounding sandals with a copper ground plug. The post OMM 8: When Progress Isn’t (The Usual) Progress first appeared on Endurance Planet.

Sponsor: This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount. Sponsor: Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round. Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests! So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast! Intro: Lucho and Tawnee share their “hangups” with training and the things they tend to grapple with, despite years of learning, knowledge and how they coach others (why are we this way haha?!). Lucho gets obsessed with mileage and volume, tracking via training peaks. Tawnee worries about health consequences of training too much and repeating past mistakes of lacking balance. Todd asks: Consequences of eating in a “sympathetic” state on digestion and GI health? Listening to Endurance Planet is always a staple of my Saturday long run. Thanks for continuing to put out a show that is high quality and an enjoyable listen. In ATC 355, near the end of the episode, Tawnee mentioned a condition in which a person thinks he/she is relaxed but in fact — by objective measurements — the person is really quite tense. The result, Tawnee said, is that the person really cannot digest food well, leading to GI and other issues. Can you direct me to more information on this condition and how possibly to overcome it? It sounds like a condition that might be afflicting me, and I would like to find some relief. Thank you again for an outstanding show. What the coaches say: Sympathetic vs parasympathetic When we feel or are in a state of stress, anxiety, etc, the “fight or flight” response of the central nervous system is triggered, this is called a sympathetic state. In this process, the body’s response is to slow down or stop digestion (or in some cases speed up, e.g. diarrhea). It’s a primal survival type mechanism—our way to “save energy to run from the tiger” so to speak, it’s the body’s way of shutting down digestion so that more of the body’s energy can be diverted to the situation causing the threat. Hormones such as adrenaline and cortisol increase in sympathetic state. But cortisol, etc, has to lower for parasympathetic activation. This imbalance over time can lend to adrenal fatigue, for example. The problem of modern life is that many of us are stuck in hyperdrive sensing constant threats or being under attack all of the time. Sympathetic dominance results and we are unable to slip into a parasympathetic state, when it matters, like at mealtime. Th

Enjoy this rerelease of a show from July 2016… A special edition of Endurance Planet with Tawnee and her husband, John, who are interviewed by Lucho about their backpacking honeymoon! Click here for the full written recap of the trip on Tawnee’s blog that includes more photos, GPS files, and a detailed spreadsheet of their exact gear list (with brands), meal plan, HST itinerary, travel info and more. Background on why they did it and what they did (what is the High Sierra Trail) They wanted to create their own event–not participate in a structured event with rules Discussing the original conservative plan vs. how the actual timeline unfolded–finishing 2 days early!! Preparing for the trip (planning, shopping, training, mental, etc) Lessons learned: they could not treat this immense thru-hike like a race, and had to get over the “racing attitude” that’s usually ingrained The mental and physical of backpacking vs. endurance racing It’s not easy to backpack, it’s also not as hard as preparing for Ironman, it’s just different Having a new concept of what “a mile” means. And why it’s better to focus on time! Mileage was always off, couldn’t rely on trail or map numbers, just accept it and keep moving forward Having patience and a flexible approach Dealing with blisters The simplicity of being out in the backcountry: everything to live was on our backs Day 4: Tawnee deals with a visit from an “old friend” and how she managed Girls, get the Diva Cup! Day 6: Climbing Mt. Whitney and feeling those old “pre-race butterflies” “Performing” at elevation, and/or feeling like death over 13,000 ft. Tying this into races at high elevation like Leadville, etc. Similarity of picking ultra pacers and picking your backpacking partner(s) The importance of TEAMWORK! Finding a routine in the mornings and evenings before and after they day’s hike. Backpacking vs. ultra (mindset) Feeling “free” without being addicted to the data–a shift from past ways Equipment highlights: Delorme – safety net in case of emergency Garmin watch – good backup for tracking hikes Trekking poles – and why they were the best decision ever to have these on the trail! Shoes and blisters – harsh realities Top experiences on the HST: Kaweah gap Getting completely on the same page with your mate Summiting Mt. Whitney Precipice Lake What would we do differently? Little mistakes: poor choice in mittens/gloves, accidentally brought multiple soaps yet not enough floss, no SD card in GoPro, bad socks, solar panel vs. battery packs, different shoes, etc. The post Rerelease: Endurance Tales: Backpacking the High Sierra Trail, Summiting Mt. Whitney, and Comparisons with Competitive Sport first appeared on Endurance Planet.

Sponsor: This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount. Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount.. On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness. We are starting a new series called “When Things Don’t Go As Planned” that will dissect your health and injury issues that come up when you least want them and can negatively affect your training and race season–how to heal, prevent and overcome going forward of common (and not so common) issues that athletes face. Send us your requests for topics! Future episodes may include sciatica, rhabdomyolysis, GI issues, recurrent ankle sprains, migraines and so on. Part 1: Tibialis Posterior Issues & Injuries Post tib anatomy/connections/basic function Where is located? Tibia, fibula, foot arch, etc. Tendon – inner ankle, by medial malleolus What it does Foot/arch support Natural pronation, shock absorption, natural rolling inward of your foot Its role in supination Functions with/relates to Big toe Plantar fascia Medial arch Tibialis anterior Questions Why so commonly injured in runners? Who’s most at risk? What warning signs should we be aware of on this issue? i.e. when there’s a little niggle/pain in that general area – when to take it more seriously, right away? Explain the role of post tib issues being from an imbalance between anterior/posterior? Tie in with overtraining/excess stress: “Another significant and perhaps more common reason for muscle imbalances resulting in pronation/supination problems is overtraining. Yup, too much stress will have a dramatic effect on the lower leg muscles, particularly the tibialis posterior muscle that supports the main arch of the foot. There is a common connection between this muscle and the adrenal glands, which is where the major sdtress hormone cortisol is produced. So high levels of stress result in high levels of cortisol and tibialis posterior problems and then overpronation. Shin splints and plantar fasciitis are two common injuries that accompany this problem too.” The ROOT of INJURY: “You get injured from being too anaerobic and that could mean either the training is too anaerobic or there’s too much stress in your life creating anaerobic excess. And that’s really how people get injured. They get injured from basically trying to handle more than what they can. And that results in injuries along possibly with the w

Intro banter John has coffee with RD of North by Northwest Relays. Future relay team event for EP fans?! Update, we are back in a good flow with the podcast these days and receiving wonderful feedback—thank you, grateful! On curiosity and the urge to “dive deeper” in work, research and extracurricular things when life’s big stressors ease up. Fullscript now offering subscriptions for your favorite, most valued supplements—brilliant idea in our opinion! Subscribe and save via EP here. Tawnee still holding strong to her daily routine with Crucial Four Icelandic Sea Salt and MagBicarb. Grab your salt and more now for 10% off here. Is your avocado oil rancid or unpure? Research: “First report on quality and purity evaluations of avocado oil sold in the US” (Oct 2020) Currently no standards to regulate avo oil—quality/purity control not there, adulterated oils are a thing. Quality and purity were analyzed (details in article on what this means). Researchers even made their own avocado oil as a control. 22 samples purchased at a grocery store or online, majors brands though not specified, from extra virgin to refined. Key findings: Adulteration with soybean oil at levels near 100% was confirmed in two “extra virgin” and one “refined” sample. The majority of the samples were of low quality with five of the seven oils labeled as “extra virgin” having high FFA values and six of the nine “refined” oils had high PV (measure of oxidation). FFA, PV, and specific extinction in UV data demonstrated that these oils have undergone lipolysis and oxidation, respectively. This likely resulted from improper or prolonged storage, using damaged or rotten fruits, or extreme and harsh processing conditions Only two brands produced samples that were pure and nonoxidized. Those were Chosen Foods and Marianne’s Avocado Oil, both refined avocado oils made in Mexico. Among the virgin grades, CalPure produced in California was pure and fresher than the other samples in the same grade. Personal note: We’ve been avocado oil and products with avocado oil for YEARS! Will rethink what I’m buying. Smoke point and how extra virgin olive oil stacks up against other cooking oils when heated, etc. Research: “Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating” (May 2018) Research study evaluating the efficacy of smoke point and other traits of oils when heated to high temps, for long duration or repeatedly over time. Measured high quality extra virgin olive oil (EVOO), virgin olive oil (VOO), olive oil (OO), canola oil (CO), rice bran oil (RO), grapeseed oil (GO), and coconut oil (CoO). Key findings: “An oil’s stability against oxidation depends not only on the degree of unsaturation, but also on the antioxidant content present in the unsaponifiable fraction [25].” “Canola oil demonstrated a rapid increase in polar compounds from 150C to 240C (Figure 6), with its highest value of polar compounds (27,5%) above the limits permitted for human consumption, followed by grapeseed (19,3%) and rice bran (13.0%) oils.” “Extra virgin olive oil (EVOO) and other common cooking oils were heated up to 240C and exposed to 180C for 6 hours, with samples assessed at various times, testing smoke point, oxidative stability, free fatty acids, polar compounds, fatty acid profiles and UV coefficients. EVOO yielded low levels of polar com- pounds and oxidative by-products, in contrast to the high levels of by-products generated for oils such as canola oil. EVOO’s fatty acid profile and natural antioxidant content allowed the oil to remain stable when heated (unlike oils with high levels of poly-unsaturated fats (PUFAs) which degraded more readily). This study reveals that, under the conditions used in the study, smoke point does not predict oil performance when heated. Oxidative stability and UV coefficients are better predictors when combined with total level of PUFAs. Of all the oils tested, EVOO was shown to be the oil that produced the lowest level of polar compounds after being heated closely followed by coconut oil.” We are focusing more on animal fats for cooking: local raw grassfed butter, grassfed tallow, pork lard and duck fat. Buy on Thrive Market! Discussing butter issues with the Sock Doc. The post OMM 7: Avocado Oil Woes, EVOO Outperforms, and More On Cooking Oils and Fats first appeared on Endurance Planet.

Sponsor: This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount. Sponsor: Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round. Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests! So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast! Intro Banter: Recent episode with Phil Maffetone on music and NOT listening to music during exercise. How meditative a long workout can be when you keep the headphones off and tune into your body. Lucho shares about his recent MAF test comparison of running at altitude/hilly vs. running at flat sea level (and being 2min faster per mile at sea level). A reminder: we’re almost never the same athlete in harsh conditions (altitude, heat, humidity)… so don’t get down on workouts where you seem less fit but it’s the conditions that are likely to blame. Basal body temperature readings (BBT): regularly low BBTs under ~97F-97.4F can be indicative of hypothyroidism. Jenn says: Followup on Stroller Running Show Thank you so much for putting your anecdotal “research” running with your stroller. Yes to single arms! We really need that rotation through the torso as postpartum women who’s pelvis & pelvic floor are healing. That rotation helps to decrease downward pressure (as well as leaning forward). Love this episode so much! — from a mom & PT who specializes in pelvic floor health Anonymous asks: Breaking Through a Run Plateau I am a lifelong athlete who started triathlon last year and am training for my second Wisconsin 70.3 on Sept 9. My goal is to finish middle of the pack, having had a blast! I know that you may not be able to answer this in time for this year’s race, but I would love to incorporate your guidance next year or between seasons. I have plateaued on my run! My current schedule is: one long run, a shorter Z2 run (or run off the bike), and a high intensity run workout. I am using a Training Peaks plan and get help from my triathlete friend who coached me last year. The seemingly obvious solution would be to change up my program and take a volume-based MAF-like approach, but there are two issues I am facing that may guide your advice and lead me to be hesitant about doing that. First, is that long runs are currently a slog and adding more volume sounds awful! Historically, they were my favorite because I love jamming out to music in the beautiful area I live, while high fiving the regulars I see on the trail. However, due to injury, I have been working for 6.5 m

Micro-Dosing Strength & Endurance Training: Defined as the division of volume within a microcycle across frequent, short duration and repeated bouts, according to NSCA. This is basically like Dr. Phil Maffetone’s slow weights (and even movement snacks to some degree) but more scientific and structured. Can be a solution to lack of time without sacrificing overall quality and gains. Can allow for more autonomy; better adherence? Gives athlete power and flexibility to fit in workouts when they’re able and duration not so daunting Can improve motor learning. Not necessarily the same as minimum effective dose/maintenance (but can be) this is still about building. Less DOMS /residual fatigue. Potential greater improvements/adaptations in strength (especially when concurrent training) Offset negative effects of concurrent training (mixed signaling) due to frequency/duration piece Kilen et al 2015 found: Regarding possible negative effects of endurance training on muscular strength gains (8,11), the results demonstrate that strength gains can be achieved simultaneously with increased peak oxygen uptake and intermittent running performance. Thus, short, frequent training sessions aimed at either muscular strength or endurance adaptation seem to represent an efficient training strategy. When volume/load is matched, improvements are the same or potentially better (!) ie more frequent sessions, less volume per session UTILIZE WHEN STRESSORS ARE HIGHER! Use if stringing together a long season and wanting to stay in peak condition? Exceptions: If highly-trained endurance athlete, this dosage/stimuli may not apply to making improvements; however can helps with maintenance. Adaptations to Short, Frequent Sessions of Endurance and Strength Training Are Similar to Longer, Less Frequent Exercise Sessions When the Total Volume Is the Same (2015) – Kilen et al 8 weeks, 29 subjects, military physical training (experience of 3 x 45min prior to intervention) “Micro training” performed 9 x 15-min training sessions weekly, Double days M-Th + AM Fri “Classical training” completed exactly the same training on a weekly basis but as 3 x 45-min sessions. For each group, each session comprised exclusively strength, high-intensity cardiovascular training or muscle endurance training. The 6.5% increase in peak oxygen uptake in MI demonstrates that short, frequent interval running sessions are sufficient to induce cardiovascular adaptation, which is in line with previous studies (6,20). Running intensity was prescribed as fastest possible average pace for the intervals: fixed speed was determined by the subject’s average running pace based on their current estimated best time for 5k or 10k to elicit a running speed close to the aerobic threshold. MI significantly increased peak oxygen uptake, grip strength, lunges performed, and distance covered in the shuttle run test, whereas CL significantly increased shuttle run performance. When comparing the groups’ response to training, there was no difference between groups in any measurements after the training intervention period. Impact of low-volume concurrent strength training distribution on muscular adaptation (2020) Kilen et al Also showed that weekly distribution of low-volume concurrent training completed as either 8 x 15-min bouts or 2 x 60-min sessions of which 50% was strength training did not impact strength gains in a real-world setting. The 8 x 15 was further divided to 4 x strength, 4 x endurance (15 each) Pull-up performance can increase with as little as 15 min of specific training per week. Pull-Up Program John mentioned However, Robust strength training effects requires a higher training volume than 1hr/wk for 9 weeks. Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time – my old professor was author on this! (2021) Spiering et al when goal it to maintain during busy/stressful periods, during high competition (athletes), or even during a healing phase… review article of minimal dose of exercise (i.e., frequency, volume, and intensity) needed to maintain physical performance over time Endurance performance can be maintained for up to 15 weeks when training frequency is reduced to as little as 2 sessions per week or when exercise volume is reduced by 33-66% (as low as 13-26 minutes per session), as long as exercise intensity (exercising heart rate) is maintained. Strength and muscle size (in younger populations) can be maintained for up to 32 weeks with as little as 1 session of strength training per week and 1 set per exercise, as long as exercise intensity (relative load) is maintained; Strength in older populations, maintaining muscle size may require up to 2 sessions per week and 2-3 sets per exercise, while maintaining exercise intensity. Intensity is king! Exercise intensity seems to be the key variable for maintaining physical performance over time. (i.e. HR based training, is this MAF or LT

Sponsor: This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount. Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount.. We are excited to welcome back Dr. Phil Maffetone in this special episode where we branch off into the wonderful world of music, and what music can do to enrich our lives, our brains and our athletic performance—when used appropriately, as we’ll explain. Phil also shares more insight on his personal story and music has shaped his life so positively. All of this and much more can be found in Phil’s new book titled B Sharp available now. IN this episode: Phil’s Story Phil’s early years with a brain injury and how music helped heal. Autism spectrum disorder, dyslexia, amusia. Amusia—difficulty and confusion relating to music. Get comfortable with the uncomfortable. Phil’s epiphany and redirecting his career to one that involved music and song-writing. Working with Rick Rubin and living in LA. Book Premise Building a better brain with music via neuroplasticity—stay sharp and expand your brain any time, any age. The lost arts—“Artistic passion is not encouraged and often repressed, de-emphasized in education, and no longer a respected endeavor.” Music for stress/HPA Axis: better adapt by influencing chemicals like oxytocin, testosterone, the estrogens, prolactin, endorphins and endocannabinoids. “Poor health, illness and disease can significantly impair alpha and theta, while both can foster the potential to be significantly creative and therapeutic.” Brain waves: Beta, Alpha, Theta, Delta Music for alpha and theta brainwaves—helps for deep meditation state. “Music can powerfully manage the effects of our daily physical, biochemical and mental-emotional stress through the brain’s natural neurohormonal HPA axis.” Morning routines—don’t destroy that moment upon waking before you’re fully awake; ie don’t reach for device or screen. Instead when brain is half awake take that moment… linked to successful learning and creativity. Music can help encourage healthy mind-wandering during non-focused tasks. 5-minute power break: respiratory biofeedback Daily or even more frequently. Makes it easier to reach alpha, helping the brain get there more on its own, further adding to feeling more refreshed, relaxed, balanced and younger. Troubleshooting: falling asleep, too sleepy/carb intolerance Then there’s the: Five-Minute Meditative Dance. “Better than a runner’s high” Can you carry a beat? “The inability to effectively maintain even a reasonably consistent musical tempo can carry over to other areas. Many appear uncoordinated, clumsy, or have irregular walking or running gaits. Most are not athletic, an

Sponsor: 88% of American adults are metabolically unhealthy, and health concerns are still on the rise. The current food supply is loaded with chemicals and devoid of minerals. Refined carbohydrates and highly processed foods make us deficient in essential micronutrients. Crucial FOUR offers nutrient-dense supplements that fill in the gaps left by modern food and supports stress relief, performance, immunity and energy. Start shopping here for 10% off your first order. On episode 5 of On My Mind (OMM) Tawnee and John recap their recent trail run races: Insight on goal-setting and being in alignment with your whole self & racing. Choosing race distances/events that are realistic with your whole-life picture/current stress in order to maintain health and wellness. The fear of getting back to it after overcoming health challenges and healing. That window in life of having baby and riding a fine line of adrenal fatigue. Support yourself in simple ways! Things like Crucial FOUR nutrient-dense Icelandic salt and Mag Bicarb have been Tawnee’s go-tos. Tawnee’s 5-mile race was short, and her old self would have likely opted for one of the longer distances to push limits, but this felt just right for where she’s at. John did the half-marathon and it was more demanding on him, fought off a migraine. Post-race fare: make it healthy?      The post OMM 5: Alignment and Goals first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Skratch Labs. Skratch Labs is here to help all athletes perform better with sports nutrition that is simple, delicious, and based on science. No non-functional additives, like artificial flavors, colors, sweeteners or preservatives – Skratch uses real food and real ingredients designed to help athletes perform and to create sports nutrition that you’ll actually want to eat. And Skratch guarantees their products will help you perform better. If they don’t, we’ll help you find something else or refund your purchase. It’s on us – no matter what – because we’re here to help. Best of all: EP fans get 20% off everything Skratch offers on your first order, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET20 if you’re shopping at Skratch for that same 20% discount. Sponsor: Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round. Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests! So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast! On this episode of Ask The Coaches with Tawnee & Lucho we take a deep dive into stroller running presenting the current research on this exercise and how that blends with practical, real-life application especially for endurance athletes who are going long! Laura asks Everything Stroller Running My question is all things stroller running. One) what does it do to your body in a positive or negative regard (biomechanically speaking and energetic cost)? Is there specific strength training that will help? I constantly battle with sore intercostal muscles and out of alignment in my ribs/shoulder etc on my right side because I only push with my right arm. I have no control and it doesn’t feel safe with my left arm. Are there specific workouts that I can do with the stroller that will help my overall fitness or is running with the stroller enough. I guess I’m pushing right around 60lbs right now. Also for my Question… workouts/ideas to increase speed. I’m current running 6-10 miles at a 9:15 pace avg HR is 151. I run hilly roads. Doing 2-4 stroller runs a weeks I’d say maybe 20% is above 160 bpm, 15-20 miles a week total. When I race with the stroller about half the time, 47%, my HR is 158-165 and 5% above 165. Training for 50k this fall. What the coaches say: Our top takeaways for stroller running Fixed front wheel always (we use the BOB, but many good brands!). I prefer one-handed running somewhat alongside, which seems to feel the best and most natural especially for longer runs. However, on hills (up or down)—double handed grip seems more secure. Use a wrist strap! Both sides even! Buy one (or additional one) if this is an issue when switching hands. Don’t hunch or round shoulders over bars. Don’t bend at the hips (ie folding body). Posture! Shoulders down and back, hips forward within reason (ie don’t lean back)—but still relaxed and loose. Personally I like the bar to be at a height that allows for about 90 deg at elbow. Most importantly, run in a way that feels most comfortable *and safe* for you and your child. There is no consensus on this topics and research is lacking for practical applications. Addressing the intercostal muscle soreness & strength recommendations Intercostals – small muscles between the ribs The internal intercostals assist with exhalation by drawing the ribs downward and decreasing the space of the thoracic cavity. The external intercostals draw the ribs upward, increasing the volume of the thoracic cavity. Focus on core, diaphragmatic breathing (no shallow chest breathing), shoulders – serratus, lats, T spine mobility/strength Issue of rotation and twisting? And posture – hunching Exercises and movements: Mountain pose – Tadasana, contract at the end of inhale, contract at the end of exhale Supine spine twis

Sponsor: This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount. On this episode of On My Mind (OMM) with Tawnee and John we talk about intuitive training in practice and how Tawnee has been applying this method to her return to training, when she does use data collection to monitor progress, etc. Intuitive Training Sample goals and approach: Start the day evaluating as you feel, honestly. HRV can be a tool, but HRV is not so black and white in determining recovery/readiness status. Defining intuitive training: match your rate of perceived exertion (RPE) with the actual effort you’re expending eg HR, pace, data point. Learning to read your RPE and have it match your body’s state. Guide intervals by effort not pace or HR. For interval workouts, don’t push these if body ain’t feeling it! If you still want to run opt for an easy volume day. For aerobic workouts don’t get greedy/competitive with self and run too hard (don’t race your local loop) I find this gets easy when you don’t have data however flip side is not having data to tell you to hold back when needed. Flexiblity with HR and understanding volume vs intensity (and overall life stress) in the training load: MAF days for most can go over MAF by prob 10 bpm… maybe even 15 bpm ie some tempo involved. But when volume is low that’s usually sustainable and still promotes aerobic gains. Meanwhile when very tired or pushing more volume be more diligent on easy days being easy and MAF runs being close to true MAF. Research Study Individualized Endurance Training Based on Recovery and Training Status in Recreational Runners – 2022 What they found: athletes who adjusted training based on how they felt had better training outcomes. This wasn’t true intuitive training as they were using metrics to gauge what workouts they did, but it’s a good example of adjusting the plan based on body’s state. 40 recreationally endurance-trained males (20) and females (20). “PD trained according to the predefined program, whereas the program of IND was adapted based on measured training and recovery data.” Eg) They compared the individually adjusted training prescription (volume and intensity) based on nocturnal HRV, perceived recovery, and estimated running performance VS a predefined training program. “The first 6-wk VOL period focused on the progression of LIT volume, whereas the second 6-wk INT period focused on high-intensity interval training (HIT).” HIT Eg) 6 x 3min on 2min recovery for intensity. Testing: Blood with free T, cortisol, creatine kinase when fasted. Incremental treadmill test (increasing by 1km/hr per 3min); also a CMJ and 10k run test. Adjusting training based on how you feel yields better performance results over time: “Both programs improved performance mostly after interval training. Although both groups had similar training characteristics on average, the change in the 10-km running performance was greater in IND. In addition, the proportion of high responders in the maximal treadmill and 10-km running performance was greater and the proportion of low responders smaller in IND compared with PD.A more individualized training plan (based on metrics they used to alter) may increase the likelihood of positive endurance training adaptations.”  The post OMM 4: Intuitive Training, Flexible Planning and Making MAF Progress first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Skratch Labs. Skratch Labs is here to help all athletes perform better with sports nutrition that is simple, delicious, and based on science. No non-functional additives, like artificial flavors, colors, sweeteners or preservatives – Skratch uses real food and real ingredients designed to help athletes perform and to create sports nutrition that you’ll actually want to eat. And Skratch guarantees their products will help you perform better. If they don’t, we’ll help you find something else or refund your purchase. It’s on us – no matter what – because we’re here to help. Best of all: EP fans get 20% off everything Skratch offers on your first order, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET20 if you’re shopping at Skratch for that same 20% discount. Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount.. Welcome to episode 36 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. Training updates from the HPN girls! What kind of nutritional support, supplements, habits, etc., are prioritized to support the following two scenarios: Julie – hormone-healing maintenance: continuing to support overall health/hormones coming off imbalances and also with an increasingly demanding job on feet as coach/trainer and longer distance racing (eg 50-miler). Tawnee – 8 months postpartum: A mom who’s breastfeeding with small kids and getting back to consistent exercise/ training and even racing after a long time away from all that. Currently: Milk supply fantastic & generally feeling great too–how does TPG achieve this while pushing harder in training and seeing gains in fitness? Most supplements and brands we mention can be found at Fullscript, your go-to online dispensary with a discount. When you shop through EP you save AND support the podcast, a win win! Julie Supplements: IRON 2x/day Rhodiola 5x/week – for stress and fatigue resistance Creatine 2.5g 5x/week – brain function, sleep, strength, recovery B6 in P5P form (thanks Tawnee!) – hormones, pms Chaste Tree Berry – hormone balance Fish Oil 1g/day – mood, cognitive function, blood sugar regulation, recovery Magnesium 5x/week Amino Acid Complex 1x/day Zinc or a Trace Mineral complex 4-5x/week Tawnee Supplements: The One by Quiksilver Scientific For adrenals & mitochondrial Has PQQ, CoQ10, Resveratrol, tocotrienols, adaptogens, botanicals Even astragalus for immune “Definitely felt a shift in my energy and recovery from sleep deprivation once I started this.” Stress B Complex and/or B6 in P5P form Podcast discussing forms of B6 and why we recommend P5P Iodine Needs increase in pregnancy and lactation; I’m not getting from salt and not a ton in my diet Benefits for both of us: Helps with my thyroid Helps with baby development eg brain/neurological Take a drop in water and can dose as needed, a few times a week Rotating probiotics/ regular fermented foods Had antibiotics in labor so really ramped this up postpartum for both of us, never saw any lingering negative effects on gut health Almost every day eating some form of fermented food, for baby too! ION Gut support Also gut support, different than probiotics Soil derived, trace minerals and amino acids Strengthen cellular or tight junction integrity – something that can be compromised with gluten, glyphosate, etc Redox signaling (mechanism) Mag Bicarb Why this form? Discussed on OMM 3 in more detail Save 10% off your first order of Crucial Four, the brand Tawnee buys for MagBicarb Cod liver oil or fish oil CLO brands: Rosita or Green pastures FO brands: Nordic Naturals or Biotics Research Vitamin A concerns? No. WAP – “We have pointed out that concerns about vitamin A toxicity are exaggerated. While some forms of synthetic vitamin A found in supplements can be toxic at only moderately high doses, fat-solub

Sponsor: This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount. On this episode of “On My Mind” (OMM) with Tawnee and John we talk about routines and daily habits–the little things that can add up in big ways for your health and athletic performance. We also discuss Tawnee’s recent SUP race and what factors helped her feel so strong getting back to racing after years away from it. Daily Routines Basic adrenal cocktail Hydrate upon waking with Crucial Four’s Icelandic mineral-dense sea salt + organic lemon juice in filtered/RO water. Make sole water by mixing water/salt the night prior to drinking. Adding minerals to RO water. 10% off Crucial Four products here. Body brushing aka dry brushing Tawnee has two brushes, one with copper bristles that create a negative ion charge, similar to grounding effect, the negative ions help protect the body from free radical damage and stressors in our environment. Increased interoceptive awareness akin to meditation? Dead hangs As a movement snack; pullup bar in doorway so easy access to do whenever. Healthy shoulders—we argue this is a gateway to overall biomechanical wellness, especially for runners and triathletes. Magnesium bicarbonate Tawnee buys Crucial Four Magnesium Hydroxide to make her own Mag Bicarb. 10% off Crucial Four products here. So many forms of Mg from which to choose, many with different specific benefits. Tawnee has discussed and taken many form of Mg before. Mg glycinate is 2nd fave to bicarb now for bioavailability. Why Bicarb? Bicarb is found to be more absorbed and utilized. Magnesium is a mineral that supports many vital physiological functions, and we’re often deficient but hard to pinpoint this–symptoms fairly broad and far reaching. Magnesium bicarbonate is an electrolyte salt that exists only in water under specific conditions. Mitochondria support: bicarbonate acts as a transporter of magnesium into the mitochondria. Helps with creation of energy and its transport. Nervous system support. Supports healthy pH level, i.e. aids in alkalinity in both tissues and cells. This is a DIY supplement: formed through the reaction of dilute solutions of carbonic acid (such as sparkling or seltzer water) and magnesium hydroxide. Tawnee is taking about 3 oz or about 300mg/day while breastfeeding. Sleep prioritzation When you’re in a period of pushing limits—in this case working mom with two small children and now back to training—don’t slack on sleep! I could stay up late after kids go down but I can’t afford to sacrifice that rest time! Tawnee argues that the sleep piece is even far more important than light exposure (based on experience of living in North Idaho where winters are very dark, days short and often no sun). Toe spacers Great for foot health and biomechanics. Often our feet are in need of TLC these help! Doesn’t take a lot of money or work, just throw them on. Tawnee likes post-run, during strength or during daytime when barefoot or even when sleeping. During day she wears Primal Step Toe Separators or EarthRunner Toe Spacers. At night she wears Correct Toes. The post OMM 3: 6 Daily Habits That Add Up To More Energy, Better Form, Increased Self-Awareness and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Skratch Labs. Skratch Labs is here to help all athletes perform better with sports nutrition that is simple, delicious, and based on science. No non-functional additives, like artificial flavors, colors, sweeteners or preservatives – Skratch uses real food and real ingredients designed to help athletes perform and to create sports nutrition that you’ll actually want to eat. And Skratch guarantees their products will help you perform better. If they don’t, we’ll help you find something else or refund your purchase. It’s on us – no matter what – because we’re here to help. Best of all: EP fans get 20% off everything Skratch offers on your first order, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET20 if you’re shopping at Skratch for that same 20% discount. Sponsor: Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round. Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests! So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast! Laura asks: Puking at the Finish Line I throw up at the end of nearly every running race I do, REGARDLESS of the distance — it can be 5k, 10k, HM or marathon, and it’s always the same, also regardless of weather. It usually happens in last 100-200 meters where I get so nauseous and next thing you know I am literally throwing up. I have tried everything from hydration strategies, nutrition, pacing, training at appropriate intensities, and so on… Of course, racing is always going to be different than training and you can’t perfectly replicate race day in a training sesh, but still, it is getting so annoying that this happens to me. What do you think it could be? What can I do to prevent this? What the coaches say: First look at the obvious potential offenders: hydration, nutrition, weather conditions (e.g. extreme heat, etc.). Consider: Intensity, lactic acidosis, hydrogen ion concentrations. Training at appropriate intensities to properly prepare for race conditions and that final push. If that has all been addressed then go deeper… Nervous system dysregulation, hormonal imbalance. Address HPA axis function and health markers. Try breathwork and calming exercises pre-race; breathing during racing. Not all issues are obvious or easy to solve… keep digging, find that root cause and the imbalance leading to this outcome in racing. Eddie asks: Racing the Colorado Trail Race – Bikepacking and MAF I have been an endurance mountain bike athlete for a very long time, 30+ years. Multiple 24 hour solos (single speed) and many 100+ mile races. I have been following the MAF method for many years now. This method has worked well for me. I recently started bikepacking and have completed the Colorado Trail Race. On my first attempt I had to quit after 300 miles due to complete loss of energy and fatigue. Going into this race I was following the MAF method both in training and in diet. High fat, low carb. This did not seem to fare well with the Colorado trail race. On my second attempt I introduced carbs during training and during the race. I also included more anaerobic training. I completed the race in 8 days and 15hours. My goal was to finish in 7 days but just to finish was a personal accomplishment for me. I want to attempt this race again this year in Aug. I’m back on the MAF method for both training and diet. I’m feeling great on the bike and the energy is good. What do you guys feel about an event like this, 540miles, fully packed bike, self supported a lot of miles of Hike a bike (I estimated 100+) 76K feet of elevation. Avg elevation is at 10,500ft. I really would like to attempt this again and have my aerobic training and low carb nutrition work for me. What are your thoughts on the MAF method and an event like this? This race is really ab

Sponsor: This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount. Tawnee is back for a new episode of On My Mind (OMM), and due to popular demand we’re keeping her husband John on as a co-host to this new series! This episode’s photo is a throwback that ties into the conversation; it was taken in Whistler, Canada, in 2014 when John and Tawnee officially took over EP as a team. On this episode: The history of Endurance Planet—did you know this podcast began in 2005 and has been running steadily for 18 years?! Back then the show was hosted by show founder Kevin Patrick. Around 2010 or so Ben Greenfield took over Endurance Planet and brought on Tawnee, who started as host in 2011. In 2014, John and Tawnee fully took over EP and to this day are the show “custodians” as John likes to call it. We’re getting back to four shows a month! We vow to keep the podcast mission of promoting health and wellness techniques for endurance athletes, sharing cutting-edge science and practices, and helping you train and race to your potential! We also will cover topics that may not be for everyone, that may be seen as controversial even, but maybe those topics and ideas are the exact things that some people need. Science is ever-evolving and changing, and we strive to keep an open mind, be willing to unlearn, to grow and to evolve… and we hope you do the same! We encourage constructive criticism. We encourage debate and healthy discourse. We understand our show isn’t for everyone, that’s ok, too. Why we think “cancel culture” can be dangerous. The post OMM 2: State of (and History) of The Podcast, Plus The Value of an Open Mind first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Skratch Labs. Skratch Labs is here to help all athletes perform better with sports nutrition that is simple, delicious, and based on science. No non-functional additives, like artificial flavors, colors, sweeteners or preservatives – Skratch uses real food and real ingredients designed to help athletes perform and to create sports nutrition that you’ll actually want to eat. And Skratch guarantees their products will help you perform better. If they don’t, we’ll help you find something else or refund your purchase. It’s on us – no matter what – because we’re here to help. Best of all: EP fans get 20% off everything Skratch offers on your first order, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET20 if you’re shopping at Skratch for that same 20% discount. Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..   Our guest in this episode is Justin Frandson, an athleticism performance coach and founder of Athleticism.com and EMFRocks.com. In this episode: Tawnee mentions she has owned EMF-harmonizing tesla rocks since her days as a vanlifer. Justin was hurt as a pre-collegiate elite athlete so ultimately went into a career in helping athletes in ways beyond agility training. Speed training, coordination drills, ambidexterity–incorporating rhythms, nonlinear movements, and ways to boost brain training, and help athletes get into flow. Get the body in the infinite flow of the universe. Don’t get stuck in one plane of motion–move dynamically! Brain waves: Sleeping: delta/theta brain wave state, which is <1 to 1-8 Hz. Theta: light sleep, relaxed and/or meditative state Delta: deep sleep Peak performance/flow state: alpha wave state, which is 8-12 Hz. When brain states rev low and slow, e.g. creative/visualization is theta, this is similar to Schumann resonance 7.83 Hz. Our brains will naturally rev closer to what earth is but when we have “monkey brain” activated or sympathetic state we leave that state–lose power. Eye-hand coordination, non-linear work, mindfulness, breathwork get us back to a flow state or alpha brain wave state. The value of Justin’s niche of work for endurance athletes: Why endurance athletes can benefit from fast-twitch muscle development. Proper gait, stride length/frequency, rhythmic body movement, coordinated movement for faster times. Injury resilience, bone density, more efficiency. Create new neuropathways and more easily get into flow state. Ambidexterity work to try: juggling! Athletic neurostacking–adding more and more to challenge the brain; stack the system during coordination exercises. Tie in with babies and toddlers–tapping balloons with both hands not just one so they aren’t so one-side dominant. EMF A big stressor that hinders performance and downregulate our nervous system Signal strengths keep increasing. Story of a paddler who went weak when wearing a smartwatch. Muscle testing. Endurance athletes and smartwatches/wearables Radiation from smartwatches (GPS, etc.) can have an impact. Technology–is it really the next best thing? Taking us away from our intuition. Use it for test/re-test purposes–those are the markers and data points that matter. Smart watches/wireless wearables: they are pinging at 2.45 billion waves per second of a one-directional wave form (for reference, as he mentioned, human body is used to operating at 8-12 waves/sec of unpolarized waves). But low levels of radiation, so is it significant? CDPH guidelines. Toxic world Is EMF just one more thing and tipping some of us over the edge. Zach Bush: #1 stressor on the body of the last 40 years is glyphosate. But EMFs have been around for even longer! Studies Dr. Martin Pall’s work including: Electromagnetic fields act via activation of voltage-gated calcium channels to produce beneficial or adverse effects Microwave frequency electromagnetic fields (EMFs) produce widespread neuropsychiatric effects including depressi

Sponsor: This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount. Your host, Tawnee Gibson, MS, CSCS, CISSN, is embarking on a new chapter with Endurance Planet where she will be recording some solo, short-format epsiodes in a series called “On My Mind” or “OMM” for short. This is episode 1, and she’s already breaking the rules by featuring a guest, her husband, John Gibson, but for good reason: They are both coming off hosting and running in the SoCal Ragnar Relay with their two teams and on this episode they share some thoughts on the event, tips and more, including: When prep, life, and other variables make it difficult, mental strength comes into play more than ever and lends to success. Why Rangar is not the healthiest race to do, physically speaking, but the positives outweigh the negatives–what does that entail? If you’re going to train for one of these get your posterior chain in tip top shape—glutes, hams, calves and Achilles. Hams and calves flare up the most—likely from going form sitting to running to sitting to running, etc. Sleep deprivation… like heat, I don’t think you necessarily need to train for sleep dep, it just adds stress that’s unnecessary. A healthy body will handle it! It’s ok to have FOMO and bow out if you’re not ready though—it is quite violent and aggressive, do it in the season that’s right for you. What you eat matters. We provide food, clean and healthy, but may not fit everyone’s gut. Preparation to avoid GI distress! Even more than most races because the downtimes you risk “overdoing it” with foods that may not agree later. Be well… and celebrate that—a healthy body can take a beating and bounce back quickly (enough). A run-down overstressed body will struggle, especially in the weeks following. Know where you’re at. It’s ok to have limits and boundaries. The post On My Mind 1: Ragnar Isn’t Healthy, But It’s Worth It, Here’s Why (And Tips To Prepare) first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Skratch Labs. Skratch Labs is here to help all athletes perform better with sports nutrition that is simple, delicious, and based on science. No non-functional additives, like artificial flavors, colors, sweeteners or preservatives – Skratch uses real food and real ingredients designed to help athletes perform and to create sports nutrition that you’ll actually want to eat. And Skratch guarantees their products will help you perform better. If they don’t, we’ll help you find something else or refund your purchase. It’s on us – no matter what – because we’re here to help. Best of all: EP fans get 20% off everything Skratch offers on your first order, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET20 if you’re shopping at Skratch for that same 20% discount. Sponsor: Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements. Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount.. On this episode, Tawnee and Lucho catch up after being together in April for the 2023 Ragnar SoCal Relay. They talk about the race, the (two) teams and more reflections. Following our Ragnar chat, we share thoughts on athletes—whether pro or amateur—who dope, integrity, the aftermath of cheating and more. Plus, for athletes who do choose to supplement with approved, legal and safe supplements, how and why we should be still cautious and discerning over brands we choose, sources and more. Lastly, we answer a question on a masters athlete (70+ years old) who’s looking to incorporate strength training for sprint training–what does a strength training program look like for older athletes? Enjoy!The post ATC 352: Ragnar Recap–Back For The Fifth Time! Plus: Thoughts on Doping and Integrity, Safe Supplementing, Strength Training for Athletes Over 70, and More! first appeared on Endurance Planet.