Endurance Planet

Sponsor: Thorne supplements help athletes meet their unique needs. And many of Thorne’s supplements are NSF certified. So let’s make sure you’re not running yourself into any deficits—this list is a good place to start: Magnesium Bisglycinate Stress B Complex Vitamin D/K2 drops Multivitamin Elite Prenatal Meriva L-Glutamine BioGeset Go ahead, click on each supplement if you’re curious to learn more about how these supplements may serve you. Maybe one of these or one of Thorne’s targeted bundles for sleep, stress, or performance, will complement your needs and round out your diet this season. Thorne is always available to you 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! Sponsor: This episode is brought to you by the UCAN, the only sports fuel of its kind and a fuel that helps you thrive via stable blood sugar, metabolic efficiency and more. UCAN is powered by SuperStarch, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN has done it again and come out with Edge, a Superstarch-powered energy gel! But this is not just any ordinary gel. It has 70 calories, 0 grams of sugar and 15g of Superstarch equating to 19g of carbs; Edge gels are selling so fast, so be sure to hop on their website at ucan.co right away and get yours. UCAN also has delicious flavors of energy bars for you to try—salted peanut butter, chocolate almond butter and cherry almond—and equally yummy energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, 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. Welcome to episode 27 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Part 1: Training & Life Updates From Julie & Tawnee Tawnee shares how and why she paused her ultra-endurance goals to better manage overall stress and life’s demands, and what went into her decision-making process. Also: the new goals that Tawnee has adapted that better serve her in this season of life—a lesson she’s learned in minding your health and wellbeing after years of trial, error and mistakes. Julie shares her 2021 goals, which include a 50k that she’s been dreaming of doing, and her approach to training while still working through her Achilles issues. How and why Julie is taking on a more structured plan to help keep her in check and feeling good, including 2 days off from running after each run she does. Part 2, Q&A: Jessica M. asks: Discontinuing oral contraception combined with training/hormones Hi HPN! I really enjoy the podcast. My question is regarding quitting oral birth control (the pill) after over 12 years of continuous use and how that may play into training and hormonal changes. I am a 32 y/o female and have been on the pill for 12+ years now. I started the pill simply for birth control (no other reasons like wanting to skip periods, or to prevent cramping or anything else) and had normal periods before starting. The past few years as my training volume has increased (now around 60-90 miles/week average depending on where in the block I am) I have noticed my periods getting lighter and lighter to the point where I have “normal” bleeding for only one day or so during my cycle (about 1/2way thru the placebo pills in the pack) and occasional spotting in between. I didn’t think much of this but recently have begun to wonder if birth control is hiding the fact that perhaps my cycle would be irregular (or even non-existent?) without it. My bloodwork is normal at last check (iron, b12, etc), but i’ve never had any hormones tested. I always seem to walk the fine line overtraining, although I think I am getting better at taking it easier when my body feels like it needs a rest, but am wondering if perhaps hormones would be playing some role in this. The past few months I have been starting to consider discontinuing the pill. I don’t want children (in my current situation I don’t need to worry about this), but am more curious as to what my actual cycle is like or if hormonal balance (or imbalance) is an issue with the higher mileage I have been doing in recent years. I really like the regularity of my periods on the pill but am worried that maybe I’m just masking an underlying issue. Can I still accurately test my hormones (I’m thinking DUTCH test or something similar) while on the pill to make sure everything is in line? Is there a specific time to take bloodwork to get the most accurate assessment? Just wanted to get your th

Sponsor: This episode is brought to you by the UCAN, the only sports fuel of its kind and a fuel that helps you thrive via stable blood sugar, metabolic efficiency and more. UCAN is powered by SuperStarch, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN has done it again and come out with Edge, a Superstarch-powered energy gel! But this is not just any ordinary gel. It has 70 calories, 0 grams of sugar and 15g of Superstarch equating to 19g of carbs; Edge gels are selling so fast, so be sure to hop on their website at ucan.co right away and get yours. UCAN also has delicious flavors of energy bars for you to try—salted peanut butter, chocolate almond butter and cherry almond—and equally yummy energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, 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: Body Health’s PerfectAmino® 300-count Tablets are NSF Certified for Sport, so you can trust that they’re clean and free form contaminants and banned substances. What you see is what you get. Please note: at this time it’s just the PerfectAmino® 300 count bottles that are NSF certified but all PerfectAmino® is made under the same roof with the same standards. PerfectAmino helps you fight fatigue, maintain and/or build lean muscle mass, and better sustain your training loads. It literally counts toward protein grams in your diet and vegan friendly. Buying PerfectAmino through us helps support the podcast and ensures that you are getting the highest efficacy and quality care in your supplements rather than risking old, poorly stored, less efficacious supplements bought elsewhere on the internet.   Kev asks: Marathon PR – aiming to get to that next level Hi team! 1st off thanks again for the show! Always look forward to hear it on my long runs! My question is as there are very few races currently in the UK, my only proper race this year is Manchester marathon in mid October. Its a flat, quick route and I want to do well I can manage quite comfortably 40 miles a week, mostly steady paced runs 5 days a week with 1 interval session a week too. My plan was as I do have a pretty big endurance base was to work on speed, to aim for a half marathon pb say 2 months before the race, then up the distance for the long runs and take that speed from the half training to help on the full but will of course be interested in your input please? I’ve done about 30 races on or above the marathon distance I’ve been consistently running for 10 years now with no major injuries. 47yrs old and 165lbs I’ve enclosed my PRs if that helps. Thank you for your time as always. What the coaches say: Red flag: doing a half marathon then increasing volume for the 2 months leading into the marathon: major risk or injury, fatigue, etc. Instead: Increase volume NOW prior to HM, then maintain prior to HM, then drop volume after HM and before marathon to reduce risk. Long runs should be at 20-24 miles for someone with this kind of experience (has run 100 milers, etc). Speed is not the problem. It’s strength and muscular endurance that’s making his 5k better relative to marathon, i.e. marathon is weak point. (Need to be able to grind a hard pace for 26.2, not just 5k). Lead up to HM: focus also on strength, tempo, threshold, muscular endurance- type workouts. Can sprinkle in intervals/speedwork in there by using the short stuff like 200s as a warmup for example, or maybe even some strides or 50m sprints toward the end. Marathon pace is tempo/Z3ish feeling. If you can easily run 40 miles per week, then bump that to 50 mpw! That is, if you have the time and space to allow that added volume. 15 weeks out: peak at 50 miles for the week, but don’t do that much after the HM Example workouts for marathon success: One day hard, two days easy, repeat… allow for more recovery. Hard is harder! E.g. instead of 20 mile long run, do 18 miles long run with more quality, for example: 3 mile warmup 5 x 1min intervals: hills at Vo2; walk down for recovery (takes of edge so your not fresh for the pace efforts) 3 mile cruise at MAF 3-6 miles at marathon goal pace 3 miles easy 3-6 miles goal pace Lucho is not a fan of long goal pace runs for marathon, if you can do tons of miles at marathon goal pace you’ve set the goal too easy. And it also decreases confidence! Keep yourself hungryyy for a big goal, within reason. Tempo is a good place to start by adding a good stimulus to long runs. But don’t worry about goal pace early on; rather, go by the FEELING (pace will change hopefully for the better). The feeling is: you kind of want to slow down but you don’t have to, there’s some pressure there but not a struggle. E.g.

Sponsor: This episode is brought to you by the UCAN Company. UCAN is powered by SuperStarch, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN is also a fantastic fuel option outside of training, or even for kids and general health enthusiasts—UCAN products make a great clean snack and food source that you can trust to help keep blood sugar stabilized without the spikes and crashes. Now more than ever we need to be mindful of our metabolic health and taking good care of ourselves starting on the inside! Using UCAN doesn’t just have to be a powder mixed in liquids, either—UCAN is crushing it with their many new products that offer their signature SuperStarch including a variety of tasty bars, almond butter, granola, hydration mixes, and more. Select products come in plant-based options or with whey protein to fit your dietary preferences. 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: One of the newest additions to our Shop page is Fullscript, an online dispensary with professional, high-quality supplements from a verified distributor. When you sign up for Fullscript through EP you can get 10% off thousands off supplements from hundreds to the top brand names like Nordic Naturals, Pure Encapsulations, and Designs for Health. When you buy supplements from a trusted source like Fullscript you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary.. On this special episode, host Tawnee Gibson recently had the opportunity to catch up with professional triathlete Katie Zaferes who is an Olympian, WTS world champion, Super League champion and UCAN athlete. A video version of this interview aired on UCAN’s FB page, which you can watch here. On this episode: Katie talks about living in a tiny home with her husband, Tommy. Their move into a tiny house was featured on the TV show Tiny House Nation. During the pandemic, Katie stepped away from intense training. She wanted to be mindful of energy so that she isn’t burnt out mentally and physically before reaching the Tokyo 2021 Olympics. The fast, aggressive nature of races was an issue that Katie had when fueling for her sport. The nutrition that she used to use did not give her the energy she needed to sustain a race. UCAN preemptively helps Katie fuel for races, giving her the sustained energy she needs for a 2-hour race. During the race, she also has one bottle of UCAN on the bike. Weeks before the race starts, she visualizes when she is going to take in her sports nutrition. Katie started working with a sports nutritionist which helped her dial in her fuel. A variety in fuel is really helpful! UCAN offers a wide variety of nutrition from almond butter to different kinds of powders and bars. What a typical day of eating looks like for Katie: For breakfast: 2 servings of Oatmeal with a half serving of Cocoa Energy and Protein Powder plus other toppings like peanut butter, blueberries, or mango. Then Katie will go to her first training session of the day and eat an energy bar or drink a mix with the SuperStarch. For lunch: 3 eggs, a ton of vegetables, plus tofu, tempeh, or ham. Before her next workout, Katie will have The SuperStarch unflavored mixed with watermelon hydration. For dinner: protein, veggies, and carbs. If the training day is lighter, she will eat a huge salad. It is so important to have enough energy to fuel workouts, even more so if you’re tired. Using something like UCAN is an easy way to get in those calories so that you make sure you’re getting the energy you need. During hard sessions, Katie uses one bottle filled with unflavored SuperStarch mixed with watermelon hydration. And one bottle filled with plain water. Before the race, she is going to have a UCAN energy bar on hand if she needs it before the race. On the bike, she will use a gel for fast energy. And another gel on the run if she needs it. You can find UCAN gel recipes online! Please help support this podcast by leaving a review: iTunes, Stitcher.The post Katie Zaferes: How To Fuel A Female Triathlete, According To A World Champion first appeared on Endurance Planet.

Sponsor: This episode is brought to you by the UCAN Company. UCAN is powered by SuperStarch, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN is also a fantastic fuel option outside of training, or even for kids and general health enthusiasts—UCAN products make a great clean snack and food source that you can trust to help keep blood sugar stabilized without the spikes and crashes. Now more than ever we need to be mindful of our metabolic health and taking good care of ourselves starting on the inside! Using UCAN doesn’t just have to be a powder mixed in liquids, either—UCAN is crushing it with their many new products that offer their signature SuperStarch including a variety of tasty bars, almond butter, granola, hydration mixes, and more. Select products come in plant-based options or with whey protein to fit your dietary preferences. 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 ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Sponsor: Living longer and better all starts with a number. But not the number you might think. At least according to people at InsideTracker . InsideTracker was founded by leading scientists in aging, genetics, and biometric data from MIT, Tufts, and Harvard. Using their patented algorithm, they can analyze your body’s data and offer you a clearer picture than you’ve ever had before of what’s going on inside you. InnerAge 2.0 is their new and improved ultra-personalized nutrition system focused on improving your healthspan. Their advanced data-driven model first calculates your true biological age, and then creates a science-backed action plan designed to help you live a longer, healthier life. For a limited time, InsideTracker is offering Endurance Planet listeners 25% off their entire store—including InnerAge 2.0. Just visit InsideTracker (or type in insidetracker.com/enduranceplanet) to get 25% off any of their tests or packages. Check out InsideTracker today. Because living longer and better all starts with a number. On this episode: Peter asks: Advice for running the 14ers: Hey guys, Love the podcast!!! I am training to run/hike all the 14ers in colorado this august in under 30 days. I am planning on doing a ton of MAF pace running and then lots of steep hiking at MAF pace as well. I’m currently doing about 15 miles per week and am starting to bump the mileage up each week. What else should I be doing for training? what kind of mileage running and or steep hiking should I be doing each week? I want to be able to finish the 14ers in good shape because I am also looking at attempting some FKT’s in the fall and hopefully a 50k race. Thanks! What the coaches say: One of the biggest challenges here will be the consistent stress from altitude for 30 days. Because of this altitude stress, your nutrition needs to be spot on. The range of altitude training is highly individualized because of genetics. The first general range of adaptation occurs around 7,600 ft. The second general range of adaptation occurs around 10,500/11,000 ft. The third general range of adaptation occurs around 17,000 ft For this particular case, you want to start getting up to at least 7,600 ft. Then you will want to get to 10,500/11,000 ft to prepare you well for the 14ers. The things that will matter the most: Your experience at altitude. Every time you reach a specific altitude, you decrease the amount of stress it has on your body. Your nutrition at altitude. Be on top of your nutrition starting on Day 1. When you come down and rest from elevation, you will need to focus on replenishing your glycogen stores; this is not a time to go low-carb. For your body to metabolize fat, it takes about 20% more oxygen than it does for carbohydrates (i.e., if you eat almond butter, your body will need 20% more oxygen to metabolize that). Practice having a good liquid calorie intake with an emphasis on heavy carbohydrates. If you’re coming up to the top of the 14er, and you’re starting to feel really bad, a coke might be the best option. You don’t want to make your body do any more work than it is already doing at that altitude; you need something that doesn’t require any digestion. Overall mileage doesn’t need to be high, but your ability to hike steep climbs and descend well is going to be extremely important. Bring poles! Don’t worry too much about speed climbing; focus on downhills and muscular endurance. Anton Krupicka Aim for 30 miles per week with an emphasis on hiking (see: Energetic of vertical kilometer for races; is steeper cheaper?). For example, run until your heart rate gets 10 beats over MAF then hike. Article from Trail Runner Magazine by Brian Metzler Topical magnesium and Perfect Aminos Get out of altitude (preferably below 7,500 ft.) for recovery. Strength training: Bulgarian split squats

Sponsor: Living longer and better all starts with a number. But not the number you might think. At least according to people at InsideTracker . InsideTracker was founded by leading scientists in aging, genetics, and biometric data from MIT, Tufts, and Harvard. Using their patented algorithm, they can analyze your body’s data and offer you a clearer picture than you’ve ever had before of what’s going on inside you. InnerAge 2.0 is their new and improved ultra-personalized nutrition system focused on improving your healthspan. Their advanced data-driven model first calculates your true biological age, and then creates a science-backed action plan designed to help you live a longer, healthier life. For a limited time, InsideTracker is offering Endurance Planet listeners 25% off their entire store—including InnerAge 2.0. Just visit InsideTracker (or type in insidetracker.com/enduranceplanet) to get 25% off any of their tests or packages. Check out InsideTracker today. Because living longer and better all starts with a number. Sponsor: This episode is brought to you by the UCAN Company. UCAN is powered by SuperStarch, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN is also a fantastic fuel option outside of training, or even for kids and general health enthusiasts—UCAN products make a great clean snack and food source that you can trust to help keep blood sugar stabilized without the spikes and crashes. Now more than ever we need to be mindful of our metabolic health and taking good care of ourselves starting on the inside! Using UCAN doesn’t just have to be a powder mixed in liquids, either—UCAN is crushing it with their many new products that offer their signature SuperStarch including a variety of tasty bars, almond butter, granola, hydration mixes, and more. Select products come in plant-based options or with whey protein to fit your dietary preferences. 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 ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount.   Welcome to episode 26 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Part 1: Coffee talk: Julie and Tawnee chat about mushroom elixirs and coffees that feature special blends of adaptogens like Four Sigmatic and Om. You can find mushroom elixirs over at Fullscript and get a discount when you create and account through endurance planet! Julie’s carnivore experiment Animal-based diet (aka the carnivore diet) What is it ? Elimination of all seed oils and high-toxicity plants; eat lots of organs, meats and fish plus low toxicity plants (fruits, veg) What Julie learned: Getting over 100g of protein isn’t THAT hard More organs and bone broth and steaks than ever before—beef, bison, chicken once, fish, fruit, eggs, avo, olives, squash, cheese, berries, oranges, bananas, apple, salt (SOLE!) Woke up feeling rested and chatty No night sweats except when taking Mg and almonds the first two days Felt better, connective tissue healing Muscle spasm in hamstring on day 6; low on calcium so added in goat kefir and pecorino which is sheep cheese. Diet is low on folate Dips in energy especially in afternoon—wasn’t getting the calories Constipated—enzymes or kefir didn’t work or celery juice; was it the cheese, sauna, and carbonated water causing this? Typical Day: black coffee, date, 3 eggs and 2-3oz of organs, canned fish/apple/banana/EPIC bar, bone broth, organs, honey leftover meats/squash, avo, then dinner was a meat/fish and squash with cheese. Dessert as berries and goat kefir On missing veggies The notion we as society have that “green juices,” all veggies and leafy greens and plant-based is inherently healthier than meat… but is that always the case? Tailoring the carnivore diet to be more realistic and balanced Julie also tried vegan diet a while back! Listen to her thoughts on being fully plant-based here: HPN 19: Potato Purée vs. Sports Gels Put To The Test, ‘Cleaning Up’ A Poopy Problem, and Cultivating A Healthy Mindset For A Healthier Body Part 2: Study discussion Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations Among adults with overweight or obesity, an RCT (August 2020) Objective: “Evaluate the impact of daily intake of avocado on the fecal microbiota and microbial metabolites and to assess relations between metabolic health markers, microbial taxa and metabolites in overweight and obese.” Hypothesis: Basically they predicted that avocado consumption would positively impact the intestinal microbiota and be a dietary strategy to improve health among adults with overweight or obesity Study: Subjects: 163 overweight/obese men and women Ate: roughly one fu

Sponsor: This episode is brought to you by the UCAN Company. UCAN is powered by SuperStarch, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN is also a fantastic fuel option outside of training, or even for kids and general health enthusiasts—UCAN products make a great clean snack and food source that you can trust to help keep blood sugar stabilized without the spikes and crashes. Now more than ever we need to be mindful of our metabolic health and taking good care of ourselves starting on the inside! Using UCAN doesn’t just have to be a powder mixed in liquids, either—UCAN is crushing it with their many new products that offer their signature SuperStarch including a variety of tasty bars, almond butter, granola, hydration mixes, and more. Select products come in plant-based options or with whey protein to fit your dietary preferences. 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 ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Sponsor: Living longer and better all starts with a number. But not the number you might think. At least according to people at InsideTracker . InsideTracker was founded by leading scientists in aging, genetics, and biometric data from MIT, Tufts, and Harvard. Using their patented algorithm, they can analyze your body’s data and offer you a clearer picture than you’ve ever had before of what’s going on inside you. InnerAge 2.0 is their new and improved ultra-personalized nutrition system focused on improving your healthspan. Their advanced data-driven model first calculates your true biological age, and then creates a science-backed action plan designed to help you live a longer, healthier life. For a limited time, InsideTracker is offering Endurance Planet listeners 25% off their entire store—including InnerAge 2.0. Just visit InsideTracker (or type in insidetracker.com/enduranceplanet) to get 25% off any of their tests or packages. Check out InsideTracker today. Because living longer and better all starts with a number. On this episode: Ryan & Steph ask: Combining short-duration critical power with Ironman long-haul training Let’s say you now have 17 months to prepare for your 2020 ironman distance race (Roth–due to covid we will now be racing it in 2022, along with doing a cycling tour in France after the full-distance tri). As far as bike training goes, the majority of training and racing we’ve had for the past 10 months is on Zwift (some summer outdoor rides plus the only other race since covid being the Cedar City Belgian waffle ride of 125mi last Oct). The majority of training and racing for at least the next ~6 months will also be on Zwift. While Zwift has actually been really fun through all this, providing lasting friendships that likely would never have happened, and we have perfected a devastating attack OFF the back of the pack…. we would also like to be able to attack FROM the back of the pack just once or twice. How, as an endurance athlete, would you go about boosting your 15 second to 1 minute power, which would help achieve this goal in Zwift racing? This seems to be most important in Zwift racing that we’re finding. And because we like to be difficult athletes, how might we utilize this in our 17 month build to boosting our 6 hour power. What the coaches say: On the most basic level, you’re trying to change muscle fibers mid-ride; one of the most important aspects of making this change is to make sure you’re not doing it when you’re already cooked/exhausted (but you don’t always have that choice). Make sure you know when to attack and if you can. You can ruin your race if you attack and you’re already cooked. If you’re going to attack, you need to choose that time wisely. Generally, an attack of over 40 seconds is a mistake. An attack over 40 seconds will most likely make you blow up. When Lucho was an elite Ironman athlete, his rule was to never cross zone 4. If you want to attack, you need to be confident in your ability to elevate and to continue to keep that faster pace. If you want to attack from the back of the pack, make sure that the pack is small (6-10 riders). Ryan should probably attack on a hill. A good strategy for an attack: Max effort for 15-20 seconds to create some distance from the other riders, then you’re going to relax and ease back off to steady-state. The chase group will have to catch up, and once they do, you’ll be all rested and ready to go again. What should training look like for this? 2 minutes at zone 2, then 1 minute at zone 5. Repeat for a total of 10-15 minutes. 1 minute in zone 4, then 30 seconds in zone 6; this is more realistic as it will mimic race strategy. 2 minutes in zone 3, then 30 seconds in zone 6. When you can no longer reach the goal wattage – you’re done. Check

Sponsor: One of the newest additions to our Shop page is Fullscript, an online dispensary with professional, high-quality supplements from a verified distributor. When you sign up for Fullscript through EP you can get 10% off thousands off supplements from hundreds to the top brand names like Nordic Naturals, Pure Encapsulations, and Designs for Health. When you buy supplements from a trusted source like Fullscript you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary.. Sponsor: Body Health’s PerfectAmino® 300-count Tablets are NSF Certified for Sport, so you can trust that they’re clean and free form contaminants and banned substances. What you see is what you get. Please note: at this time it’s just the PerfectAmino® 300 count bottles that are NSF certified but all PerfectAmino® is made under the same roof with the same standards. PerfectAmino helps you fight fatigue, maintain and/or build lean muscle mass, and better sustain your training loads. It literally counts toward protein grams in your diet and vegan friendly. Buying PerfectAmino through us helps support the podcast and ensures that you are getting the highest efficacy and quality care in your supplements rather than risking old, poorly stored, less efficacious supplements bought elsewhere on the internet. Megan Flanagan of Strong Runner Chicks joins host Tawnee Gibson for a special collaboration episode featuring some of their top empowering mantras and tips for a more successful 2021 and beyond. Megan is a former collegiate runner turned competitive trail, ultra, and OCR runner. She works in the healthcare industry alongside being a certified running coach, strength coach, and the founder of Strong Runner Chicks (SRC), which is a women’s community dedicated to educating, empowering, and connecting women in distance running, as well as host of the SRC podcast. She is an amazingly positive and inspirational soul who, on this episode, shares her story and why she started SRC along with a few of her personal mantras. Click here to follow Megan on Instagram. Intro Tawnee and Megan share their personal experience with their eating disorders and disordered eating, as well as their journey towards healing. Tawnee’s Mantras 1. Control and perfection are illusions Healing the inner child. Years of undoing conditioning (e.g., eating disorder=control; triathlon=seeking perfection). Allowing the mind to evolve, getting unstuck and out of a fixed perception of self. “In order to be who you are, you must be willing to let go of who you think you are.” -Michael Singer Getting more comfortable with the “as-is” state; stop wishing for another now. “Perfection is not a prerequisite for anything but pain.” – Tara Brach Getting more comfortable with the past — the good, bad, ugly, traumatic. Allowing the past to be an experience for growth and not fixate on the imperfections. We don’t need to let go of those who we have lost; the goal is to feel and not resist grief, to dig deeper and understand life because of it. Untethered Soul by Michael Singer (please support the podcast by using this link!). 2. Be my authentic self and do not fear the judgment or criticisms of others Learning to accept criticism with an open mind instead of fear and worry. Instead of an auto reaction — contemplate and respond mindfully; ask if this is something I need to hear. Explore the why to what you’re doing. Don’t be afraid to be who you are. Be humble, inquisitive, and curious about others. Tawnee is conditioned to be a people pleaser, but it is exhausting and ineffective. Trying to please everyone betrays who she is. 3. Trust my intuition Trusting intuition also means recognizing and detaching from irrational fears, worries, and anxieties—toxic thoughts that try to play mind games with us. We are often too busy, too distracted, too upset to listen to the part of us deep down that knows. Coming from an eating disorder past, it’s not always easy to trust yourself but it’s a beautiful thing when it finally works. Megan’s Mantras 1. “Create the things you wish existed.” Manifestation (making those visions and dreams into a reality!); creating Strong Runner Chicks (podcast and community); looking for opportunities to bring new ideas into the world and our running space. 2. ”Personal growth is not a matter of learning new information but of unlearning old limits.” Forgoing limiting beliefs (e.g., noticing words like should and can’t, seeing excuses come up, etc.) and opening up opportunities to what is possible. We create our reality. If there is something you want to see happen in your life (acknowledging that there are a lot of factors that predetermine this), you have the power to change your circumstances. 3. Showing up fully/authentically and letting the chips fall Going all in and not holding back – on big dreams, etc. Trusting that things will play out and that showing up each day is

Sponsor: Living longer and better all starts with a number. But not the number you might think. At least according to people at InsideTracker . InsideTracker was founded by leading scientists in aging, genetics, and biometric data from MIT, Tufts, and Harvard. Using their patented algorithm, they can analyze your body’s data and offer you a clearer picture than you’ve ever had before of what’s going on inside you. InnerAge 2.0 is their new and improved ultra-personalized nutrition system focused on improving your healthspan. Their advanced data-driven model first calculates your true biological age, and then creates a science-backed action plan designed to help you live a longer, healthier life. For a limited time, InsideTracker is offering Endurance Planet listeners 25% off their entire store—including InnerAge 2.0. Just visit InsideTracker (or type in insidetracker.com/enduranceplanet) to get 25% off any of their tests or packages. Check out InsideTracker today. Because living longer and better all starts with a number. Sponsor: This episode is brought to you by the UCAN Company. UCAN is powered by SuperStarch, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN is also a fantastic fuel option outside of training, or even for kids and general health enthusiasts—UCAN products make a great clean snack and food source that you can trust to help keep blood sugar stabilized without the spikes and crashes. Now more than ever we need to be mindful of our metabolic health and taking good care of ourselves starting on the inside! Using UCAN doesn’t just have to be a powder mixed in liquids, either—UCAN is crushing it with their many new products that offer their signature SuperStarch including a variety of tasty bars, almond butter, granola, hydration mixes, and more. Select products come in plant-based options or with whey protein to fit your dietary preferences. 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 ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Welcome to episode 25 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Part 1: Seasonal Eating Guide—Spring! A reminder of our seasonal picks for previous seasons (click on the link for full show): Summer: Raspberries, Arugula, Figs, Parsley, Garlic Fall: Blackberries, Parsnips, Brussels Sprouts, Mushrooms, Ginger Winter: Endives, Rapini, Kiwi, Kohlrabi, Turnips Spring 2021 picks: Asparagus Nettles Dandelion greens Lemons Instead of a 5th food for the spring season, we have homework for YOU! Find a local farmers market (FM) if you don’t already attend one regularly and talk to a farmer, ask them what’s fresh, and bring some home! If you already go to FM regularly, then be adventurous and try something NEW that you’ve never bought before. Write in and tell us what you found! #shoplocal #eatseasonally #1 Asparagus: Seasonality: April to mid-July, but can start as early as February. 4 Varietals: green, white (covered in soil, no chlorophyll), purple, and wild. What to Look For: the thinnest stalks possible as they are the most tender. Should have a fresh scent, if it smells musty give it a pass. Rich in color and stand firm. Part of the clean 15! No detectable residues on 90% of samples. Doesn’t like much water; their water footprint is pretty low. Storage: It Goes downhill pretty quickly, so trim the ends and stand it in the cup of water in the fridge. Can peel asparagus. Don’t overcook, can enjoy raw, shaved, grilled, roasted, steamed. Trim it! Grasp a stalk with one hand around the root end at its furthest point, and the other about mid-way down the stalk and gently bend. Wherever it breaks is where it should be trimmed to. Nutrition: Vitamin C, folate, potassium, vitamin k, inulin (prebiotic fiber). Fiber, mostly insoluble which forms bulk to the stool, and some soluble fiber which draws water from the intestines creating a gel-like substance to help move things along. Asparagus Pee: Excreting sulfur compounds into the urine; it’s likely that everybody produces it but not everybody smells it. #2 Dandelion greens: Sprouting up on lawns across the country – one of the first signs of spring. Anti-inflammatory, anti-oxidant, anti-diabetic, and anti-microbial properties. Study: The Physiological Effects of Dandelion (Taraxacum Officinale) in Type 2 Diabetes Good for liver health protection and liver function and detox support; cleanse and flush toxins (Chinese medicine uses to treat hepatic diseases). Dandelion is rich in Polyphenols (the main source of dietary antioxidants) with chicoric acid (CRA) (phenolic acid) as the most abundant component of dandelion, found in all parts of the plant. Drink as a tea or as an herbal coffee. Generally,

Sponsor: This episode is brought to you by the UCAN Company. UCAN is powered by SuperStarch, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN is also a fantastic fuel option outside of training, or even for kids and general health enthusiasts—UCAN products make a great clean snack and food source that you can trust to help keep blood sugar stabilized without the spikes and crashes. Now more than ever we need to be mindful of our metabolic health and taking good care of ourselves starting on the inside! Using UCAN doesn’t just have to be a powder mixed in liquids, either—UCAN is crushing it with their many new products that offer their signature SuperStarch including a variety of tasty bars, almond butter, granola, hydration mixes, and more. Select products come in plant-based options or with whey protein to fit your dietary preferences. 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 ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Sponsor: PerfectAmino by BodyHealth is an athlete’s secret weapon, featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. BodyHealth also offers Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink! On this episode: Matt asks: Recovery intervals – what difference do they make in performance gains for endurance athletes? Hi! I’d love to hear more on the science of recovery intervals and why they matter so much (some say they matter even more than the work interval). What does “full recovery” mean? What difference to my training/fitness does it make if I take full recovery vs. partial recovery? How do I know what kind of recovery interval I need for certain workouts, for example 400s or 800s on the track vs. hills vs. mile repeats, tempo, and longer stuff. Do/should recovery intervals change with the season? What’s the benefit to “incomplete” recovery intervals (i.e. either maintaining a certain intensity or a very short recovery interval)? I’m looking to apply this to both marathon training and probably triathlon in the future (once racing starts to happen safely again). What the coaches say: What does it mean to have a full recovery? Depends on the intensity and goal of the workout, and what you want to get out of it. Intensity is based on energy systems. If you want full recovery, you have to fully recover each energy system that you use. Each energy system takes a certain amount of time to recover. For example, the PCR (phosphocreatine system) takes about 2 minutes. But to fully recover lactate, it can take up to 15 minutes. Too much (or too little) rest isn’t good. Too much rest can shut down the Krebs cycle and the whole cycle will have to start over again once you start your next interval. Every individual’s Krebs cycle is different depending on fitness level. The Step Test is a basic fitness test that measures heart rate and recovery; typically, the quicker the heart rate drops down, the more fit you are. Full recovery will be very subjective to where you’re at as an individual. Typically, the number one mistake athletes make is that they don’t take long enough rest intervals. The study mentioned: The effects of recovery duration on psychological and perceptual responses of trained runners during four self-paced HIIT sessions. Conclusion: “Longer recovery durations may facilitate a higher external training load (faster running), whilst maintaining a similar internal training load (physiological stimulus), and may therefore allow for greater training adaptations.” When does it make sense to do incomplete/partial recovery? The only time partial recovery is not a good idea is when you’re working on speed. Partial recovery is okay, but as long as you recognize that you’re not working on speed. The question: Is the quality of form, breakdown, and injury risk increasing when there isn’t proper recovery in between intervals? There is an optimal level of intensity for lactate clearance (about 50%-60%). For example, if your doing an interval at a 6-minute pace, jogging at a 9-minute pace for the rest interval would be better tha

Sponsor: Thorne supplements help athletes meet their unique needs. And many of Thorne’s supplements are NSF certified. So let’s make sure you’re not running yourself into any deficits—this list is a good place to start: Magnesium Bisglycinate Stress B Complex Vitamin D/K2 drops Multivitamin Elite Prenatal Meriva L-Glutamine BioGeset Go ahead, click on each supplement if you’re curious to learn more about how these supplements may serve you. Maybe one of these or one of Thorne’s targeted bundles for sleep, stress, or performance, will complement your needs and round out your diet this season. Thorne is always available to you 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! Sponsor: Body Health’s PerfectAmino® 300-count Tablets are NSF Certified for Sport, so you can trust that they’re clean and free form contaminants and banned substances. What you see is what you get. Please note: at this time it’s just the PerfectAmino® 300 count bottles that are NSF certified but all PerfectAmino® is made under the same roof with the same standards. PerfectAmino helps you fight fatigue, maintain and/or build lean muscle mass, and better sustain your training loads. It literally counts toward protein grams in your diet and vegan friendly. Buying PerfectAmino through us helps support the podcast and ensures that you are getting the highest efficacy and quality care in your supplements rather than risking old, poorly stored, less efficacious supplements bought elsewhere on the internet. On this episode with Dr. Phil Maffetone: Getting strong the ‘slow weights’ way Phil’s new book on strength training: Get Strong (released Nov 2020) Why endurance athletes might reconsider 2-3x a week of heavy and/or intense strength training workouts mixed into their program How and what kind of strength training can inhibit aerobic fitness, and not allowing proper recovery can impair fitness(proper The concept of slow weights and how a strength workout can fit into your day without even having to change clothes or feel sore afterwards Using 80% of your 1-rep max at a self-paced manner for a non-fatiguing micro strength workouts into your day, in a way that compliments endurance training rather than interferes with it Fitting in strength training into your home “gym” with little equipment, or taking it outside Tawnee shares how she approaches slow weights with heavy rocks and how it also made strength training more doable as a new mom Self-care in uncertain times What are things we can do at home that complement our well-being. Things we can do on our own, that may not require physician guidance We talked to Phil back in May 2020 where he guided us on seasonal allergies, covid and overeat pandemics, gut health and more, listen here. It all resorts back to controlling the stress we experience Focus on the stress that media exposure and consumption may be causing us Adding more stress crashes the immune system making us more susceptible to illness—covid or otherwise Reasses short term and long term goals with the changes we’ve all experienced in the past year The kitchen is not a vending machine People are buying more junk food than ever right now, but we should be focusing on healthy food more than ever! Covid rescued the junk food injury in a way—junk food is comfort food Make your home a comfortable, happy place. A place you want to be Setting up a cozy home enrionvment; for Tawnee that means NOT having TV streaming all day long Junk food and sugar is an addiction like drugs can be, using them as an excuse to sooth stress and “reward” one’s self is not the healthy answer Social media censoring more content these days, but not comments that are harmful to our health like condoning high junk food intake Do Phil’s strict healthy eating recommendations go “too far” for those of us who may be experiencing or are susceptible to eating disorders / disordered eating? Phil explains the difference between unhealthy restrictive behavior vs choosing healthy food for a genuine interest in one’s health and wellbeing Phil’s case that this is about wanting to feel good every day, and that justifies a more strict approach to food choices and how to let go of unhealthy obsessions The key is understanding control is an illusion, we can’t control it all, and allowing some flexibility is key to success. Not having unhealthy thoughts that we need to be perfect. If one as more at risk for certain health conditions it warrants more need to focus on diet. “Let’s eat like humans should eat!” Using the example of fish: not getting overly restrictive or obsessive about food choices, but also being mindful of choosing the best-quality fish with lowest toxin load. (Read more at Phil’s article on fish here). Wearables – the good and ugly of these devices What good can they provide in alerting us to the interna

Sponsor: This episode is brought to you by the UCAN Company. UCAN is powered by SuperStarch, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN now has a few new flavors of energy bars for you to try—salted peanut butter, chocolate almond butter and cherry almond—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Sponsor: One of the newest additions to our Shop page is Fullscript, an online dispensary with professional, high-quality supplements from a verified distributor. When you sign up for Fullscript through EP you can get 10% off thousands off supplements from hundreds to the top brand names like Nordic Naturals, Pure Encapsulations, and Designs for Health. When you buy supplements from a trusted source like Fullscript you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary.. Introduction Tawnee recommends listening to this podcast with Michael A. Singer, author of The Untethered Soul: The Journey Beyond Yourself (help support the podcast by using this link!) Previous episode mentioned: ATC 315: Preconception and Postpartum Fitness Guidance, and ‘Rapid Fire’ With Lucho: Altitude Masks, Run Power Meters, and More! Peter asks: “Get those glutes firing?” Hello Endurance Planet Fam! What are Lucho’s favorite workouts to activate and strengthen the glutes. I got a weak ass!! What the coaches say: There is a big difference between activation and strength Activating glutes would include anything dynamic (i.e., deep squat jump, walking lunges) Dynamic vs. Nondynamic Dynamic implies explosion A nondynamic example would be a squat without the jump It’s hard to strengthen the glutes without activating other muscles (e.g., hamstrings, quads, hip flexors) Bands are useful for activation Specific examples that Lucho uses to target his glutes: Powerband around his knees with a wide-stance squat Donkey kicks High elevated glute bridges with a powerband 20 lbs ankle weighted donkey kicks Walking lunges, Bulgarian split squats, and RDLs More examples from the coaches: banded monster walks and side step-ups (watch the patella tendon) True glute power would include heavy-loaded glute brides with an Olympic bar Low back pain or tight hips are signs of glute weakness Work on range of motion through the hips Start with gentle moves (e.g., bridges) Aamir N. asks: “All the time to train — how to approach MAF?” Hey, I am a big fan of your podcast and have been following MAF for a while now. I have a question regarding training. I currently have all the time in the world to train. My time permits me to just train and sleep all day without any problem. If i am following MAF, I need some help to design an optimum plan for Ironman distance triathlon for a time rich athlete. As i mentioned that time is not a problem for me, I would like to train high volume (20 hours + ). I would be grateful if you help me out with a high volume Ironman plan usin MAF. Thanks a lot!!!! What the coaches say: What sport is your weakness? Make that your priority. Start at a very manageable load. If you have unlimited time, don’t try to fill it with training. What did the past 3 years look like in regards to training? Start with where you are. Because you have time, you can gradually and intelligently add volume You want one month of ~40 good workouts. Don’t get the most out of every workout. Pay attention to data, how you feel, and listening to your body. For runs, increase frequency, not necessarily duration. An appropriate long bike ride would be anything over your race distance. Use the winter as a time to focus on a different area. The coaches encourage you to listen to more resources from Dr. Phil Maffetone, and really learn how to listen to your body. Put limits to your training. Build confidence by starting out with a manageable load. Consistency over a long period of time is key. Craig asks: “Libido drops when injured – why?” Since we can talk about poop, periods and other personal issue here I was wondering how injury affects libido. Whenever I get injured my libido drops big time. But shouldn’t it be the opposite? If I’m not training as much shouldn’t I have more energy? Or does not working out/training lower your hormone levels which include sex drivy hormones? Or is it that you are so miserable that that mood is what is affecting your hormones? And Lucho, hopefully next year your wife will let you put up Christmas lights as early as this sunny socal man! Thanks & Happy New Year What the coaches say: If you’re in a continuous sympathetic state (i.e.

Sponsor: This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has a few new flavors of energy bars for you to try—salted peanut butter, chocolate almond butter and cherry almond—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Sponsor: Body Health’s PerfectAmino® 300-count Tablets are NSF Certified for Sport, so you can trust that they’re clean and free form contaminants and banned substances. What you see is what you get. Please note: at this time it’s just the PerfectAmino® 300 count bottles that are NSF certified but all PerfectAmino® is made under the same roof with the same standards. PerfectAmino helps you fight fatigue, maintain and/or build lean muscle mass, and better sustain your training loads. It literally counts toward protein grams in your diet and vegan friendly. Buying PerfectAmino through us helps support the podcast and ensures that you are getting the highest efficacy and quality care in your supplements rather than risking old, poorly stored, less efficacious supplements bought elsewhere on the internet. Welcome to episode 24 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Introduction New study: Randomized control trail – “Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males” Purpose: Compare the effects between whole eggs and egg white ingestion during 12 weeks of resistance training on body composition, muscular strength, and anaerobic power in resistance-trained young males. A secondary purpose was to examine systemic hormonal responses. Motivation: Whey and casein are routinely used in exercise nutritional studies; however, it is relatively unknown what effects protein-based whole food products have on the physiological adaptations from RT. Whole eggs (containing yolk) are considered a high-quality protein food source because of their amino acid profile and their digestibility. Sample size: 15 resistance-trained young males were randomly assigned to one of 2 groups Group 1 – ate 3 whole eggs immediately after a resistance training session Group 2 – ate 6 egg whites immediately after a resistance training session 12 weeks of whole-body undulating periodized resistance training 3 sessions per week Tested: Knee extensor muscle mass, lean body mass and body fat percentage, muscular strength (knee extension, handgrip strength), Wingate (cycle ergometer), and serum concentrations of hormones were assessed. Conclusion: Postexercise whole egg ingestion increases knee extension and handgrip strength, testosterone, and reduces body fat percentage compared with postexercise egg white ingestion, despite no group differences in muscle mass, in resistance-trained young males. Therefore, whole egg ingestion may be preferable if increasing muscular strength or improving body fat percentage is the focus during a RT program. Why they think this was the conclusion: Calories, cholesterol, and micronutrients! Egg yolks contain various nonprotein components that may modulate the anabolic response, such as vitamins, minerals, phosphatidic acid, palmitic acid, DHA, and micro RNAs. Other nutrients ingested with protein will influence the nitrogen utilization of the protein intake. On a whole-body level in resting subjects, incorporation of dietary nitrogen into peripheral proteins was highest when fat was ingested concurrently. Dietary cholesterol, independent of total daily protein intake, was positively associated with RT gains in muscle performance. Potentially, the higher cholesterol and saturated fatty acid intake (in the egg yolk) may have modulated the serum testosterone concentration changes. Kat B. asks: Paleo-based endurance nutrition Hi Tawnee and Julie, Thank you so much for all of the work the two of you do as well as the entire Endurance Planet Team. Over a year ago I was diagnosed with a GI based autoimmune disease (ulcerative colitis) and I have been working with a functional medicine doctor to get to the root cause and am finally back to feeling like myself and almost symptom free. Given the craziness of 2020 I was furloughed from my job, and headed out to CA to spend some time with my parents. I took my bike with me but left my HR monitor at home (by accident). I focused on listening to my body, riding when it felt right, I took the time to enjoy rides with friends and ditch my competitive nature most days. My rides were based more on time than mileage, and it really helped me to find my love of cycling again. Due to my IBD

Sponsor: This episode is brought to you by InsideTracker. IT recently launched their new and improved InnerAge 2.0, an ultra-personalized nutrition system focused on optimizing your health span, and EP listeners get 10% off their InnerAge package here. InnerAge 2.0 is different from our biological age, and instead uses biomarkers to assess our health and age from the inside, something we have the power to influence, change and control! You can purchase the InnerAge 2.0 package on its own, and you’ll test a specific set of biomarkers linked to longevity and wellbeing plus get a custom dashboard and individualized recommendations on how to best lower your InnerAge (because let’s face it, we all want to be maintain our youth!), or upgrade one of InsideTracker‘s various other eligible packages to include this InnerAge 2.0 feature! Want to go all in? The InnerAge 2.0 can be added to the gold-standard Ultimate package by InsideTracker offering you the most amount of biomarkers that’ll serve you on your journey to bettering health, nutrition, and performance. Use our link here (also in the shop page) or the code “enduranceplanet” for a 10% discount. Sponsor: This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has a few new flavors of energy bars for you to try—salted peanut butter, chocolate almond butter and cherry almond—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Introduction Previous episode mentioned: HPN 23: Recovered From Amenorrhea? How to Maintain Hormones, Why It’s Important To Keep Your Period, and Mindfully Monitoring The Phases of Your Cycle with Complementary Training and Fueling Practices; Plus – Inside Tawnee’s Recent Bloodwork! Pushups, form & shoulder health We’ve had a lot of people write in about doing burpees these days but also people with “questionable” shoulder health so let’s discuss a few basics to be mindful of when doing push-ups, especially those with or prone to impingement. Here is one article to reference with video and blog that has great cues: http://www.yorkvillephysiotherapy.com/video-blog/pub:38/Shoulder-impingement-rehab-via-pushup Pushup modifications: Knee pushups may not be the best at preparing you to do a pushup the correct way. The incline pushup is a superior modification because it is more specific to the muscle recruitment needed to do a regular pushup. Having elbows out at 90 degrees is not proper form; you want them to be around 60 degrees. Jason asks: Longest brick before IM? Happy Holidays! COVID sucks! Y’all rock! I’m catching up on shows now that I’m commuting again. Also, now that my deployment to the Middle East is cancelled, I’m registered for IMFL’21! Here’s my question: for the recreational, just want to ‘complete with a smile’ type triathlete (in the past, ~14-15 hour finish time), what’s the longest brick you recommend before an IM and how many weeks before the race would you attempt it? Thanks! Keep on being awesome! What the coaches say: At some point, doing more isn’t better. For an athlete that has done multiple Ironmans, they can get away with doing shorter brick workouts. If you’re 20 to 25 weeks out, why not do a one-hour bike ride and then a 15-16 mile run; this will mentally prepare you for later on in training. 4-8 weeks prior to the race, you could do a long bike workout followed by an hour run. Or you can do a short bike followed by a long run. You can also replace volume with “intensity.” Take your average weekly training, and add 50% of that to your final peak phase (before your taper). Practice nutrition. Mimic meals similar to what you’ll have the night before the race. Nutrition on the bike is going to affect your run. Mike asks: Training for IM + BQ Hopes I’ve just started listening to the show since April and love it. So much good advice that applies to so many people. Like many, my year was a bit messed up due to Covid 19. In Spring I was scheduled for IM Tulsa. Obviously halfway through training, the race was cancelled and moved to 2021. I am somewhat questioning even if that will go. Since April this year I have mainly been focused on running, which is my favorite of the three sports. August was able to run a trail 50k. September ran a last man standing and 38.5. October did a 12-hour timed race and ran 42 miles in 9 hours. Stopped at 9 because I felt good and wanted to continue to feel good. And then in November I will run a 50 miler, trying for under 10 but a finish would make me happy. Plan is to start swimming afte

Sponsor: Special announcement: Take Advantage of InsideTracker’s BEST DEAL of the year and Take Control of your health and wellness with $200 off Ultimate Plan, their most comprehensive package. Use Code: GIFTFROMEP at InsideTracker. This sale is only offered for a limited time so act now. It couldn’t be better timing to grab this deal — Our friends at InsideTracker have launched their new and improved InnerAge 2.0, an ultra-personalized nutrition system focused on optimizing your health span, and EP listeners get 10% off their InnerAge package here. InnerAge 2.0 is different from our biological age, and instead uses biomarkers to assess our health and age from the inside, something we have the power to influence, change and control! You can purchase the InnerAge 2.0 package on its own, and you’ll test a specific set of biomarkers linked to longevity and wellbeing plus get a custom dashboard and individualized recommendations on how to best lower your InnerAge (because let’s face it, we all want to be maintain our youth!), or upgrade one of InsideTracker‘s various other eligible packages to include this InnerAge 2.0 feature! The InnerAge 2.0 can be added to the gold-standard Ultimate package by InsideTracker offering you the most amount of biomarkers that’ll serve you on your journey to bettering health, nutrition, and performance. Right now for a limited time you get $200 off the Ultimate Plan with code: GIFTFROMEP at InsideTracker. Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the ads on the sidebar banner or the Amazon search bar (to the right of the page); or click the Amazon links in the show notes. Thanks for supporting the show! Welcome back to another episode featuring Dr. Steve Gangemi, aka The Sock Doc. Steve is a holistic alternative health care doctor who runs a practice in Chapel Hill, North Carolina. Learn more about his practice at drgangemi.com and visit his many resources at sock-doc.com. On this episode: The Sock Doc wears Xero Shoes for his trail runs Adrenal fatigue may not be the best term to use But if you have pain, inflammation, fatigue, or endocrine-type problems, it is probably affecting your adrenal glands Hans Selye’s concept of biological stress General Adaptation Syndrome Eustress means beneficial or “good” stress Distress means negative or “bad” stress Certain stresses can affect the adrenal glands In the Sock Doc’s practice, he’s seen that the adrenal glands are typically secondary issues (rather than the primary issue) Adrenal fatigue is an intricate problem; theoretically, it actually stems from the brain (HPA axis) “H” in HPA stands for the hypothalamus “P” stands for pituitary The brain, to the pituitary, to the adrenals Adrenal glands are circadian rhythm-based Ideally, the adrenal glands are secreting the most amount of cortisol between 6 to 8 am with a big drop off at 12 pm, then slowly dwindles down If you push yourself too hard – mentally, physically, emotionally – most likely you have an ailment telling yourself you’re pushing too hard Your feet are a great representation of your health Breathe by James Nestor (please help support the podcast by using this link!) Previous episode: Lawrence Van Lingen: Discover Your Inner Ability – Run Better, Move Better, Breathe Better, Feel Better And so much more! The post Sock Doc 11: Is Adrenal Fatigue a Myth or Misnomer? A Deep Look At What’s Really Going on To Get You Relief first appeared on Endurance Planet.

Sponsor: Special announcement: Go to info.insidetracker.com/earlyaccess to be the first to hear about InsideTracker’s BEST DEAL of the year… it’s coming soon! In the meantime, have you heard? Our friends at InsideTracker have launched their new and improved InnerAge 2.0, an ultra-personalized nutrition system focused on optimizing your health span, and EP listeners get 10% off their InnerAge package here. InnerAge 2.0 is different from our biological age, and instead uses biomarkers to assess our health and age from the inside, something we have the power to influence, change and control! You can purchase the InnerAge 2.0 package on its own, and you’ll test a specific set of biomarkers linked to longevity and wellbeing plus get a custom dashboard and individualized recommendations on how to best lower your InnerAge (because let’s face it, we all want to be maintain our youth!), or upgrade one of InsideTracker‘s various other eligible packages to include this InnerAge 2.0 feature! Want to go all in? The InnerAge 2.0 can be added to the gold-standard Ultimate package by InsideTracker offering you the most amount of biomarkers that’ll serve you on your journey to bettering health, nutrition, and performance. Use our link here (also in the shop page) or the code “enduranceplanet” for a 10% discount. Sponsor: This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has a few new flavors of energy bars for you to try—salted peanut butter, chocolate almond butter and cherry almond—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Maggie asks: Mom of 4, Need help with core! Hi guys, I recently started listening to your podcast the past couple weeks after I signed up for an Ironman 70.3. I’ve always been fairly athletic but I’ve been busy with having babies and my career. My kids are currently 10,8,4 and 2 and I had c sections with all of them. I’ve always had pretty strong abs but I’m sure my core is pretty whacked after having kids. After having to telework with my four kids at home during Covid, I decided I needed to do something for myself hence the jump into an Ironman. My question is, what core exercises should I be doing to improve my running posture and swimming and how often? After hearing Lawrence van Lingen on your podcast, I started following him and his exercises as well. Thank you for any advice you may have! What the coaches say: Listen to these past shows: Jill Miller: Prevention and Healing of Diastasis Recti During Pregnancy and Postpartum and the Crucial Role of Proper Breathing ATC 315: Preconception and Postpartum Fitness Guidance, and ‘Rapid Fire’ With Lucho: Altitude Masks, Run Power Meters, and More! Consciously work on correcting your posture and having the strength to support it. How is your posture when you’re not running? Don’t worry about running posture until you fix your posture outside of sport. First: ASSESSMENT DR (diastasis recti): Greater than 2-finger width separation or there is a bulge at the linea alba, a DR is present. Be sure to also note the depth of the DR. Stress urinary incontinence Ribcage – widened? flared out? Can your ribcage stay in place when your arms move (e.g., holding an arm width foam roller arms sticking straight out to overhead)? Unnaturally tucking pelvis and gripping buttocks to overcompensate and attempt to stabilize? Postural changes: Increased laxity from hormones during pregnancy/breastfeeding result in postural changes including: increased flaring of the rib cage increased lumbar lordosis increased thoracic kyphosis anterior pelvic rotation widening of the pelvis flattening of feet Core strength is not about having six-pack abs; it’s about how the inner workings of the transverse abdominous, diaphragm, pelvic floor, and the psoas major (the things we cannot see). Second: BREATHING How is your breathing? That is at the foundation and teaches you how to activate and function well. Katy Bowman’s resources (please use the links below to help support the podcast): Katy Bowman book: Diastasis Recti: The Whole Body Solution to Abdominal Weakness and Separation Katy Bowman book: Move Your DNA Free online core class with Katy Bowman Exercises to improve posture: An example of a specific exercise to do for running posture: Sit on your butt with your legs in front of you and move your arms really fast, exactly how you would in running (this forces your posture to come into alignment) Jumping rope Use a variety of open- and closed-chain exercises Work in multiple planes of motion Use loaded and unloaded conditions Use stable and unstable positio

Sponsor: Our friends at InsideTracker have launched their new and improved InnerAge 2.0, an ultra-personalized nutrition system focused on optimizing your health span, and EP listeners get 10% off their InnerAge package here. InnerAge 2.0 is different from our biological age, and instead uses biomarkers to assess our health and age from the inside, something we have the power to influence, change and control no matter our biological age! You can purchase the InnerAge 2.0 package on its own, and that’ll get you a very carefully selected set of specific biomarkers linked to longevity and wellbeing along with a personal, custom dashboard and individualized recommendations on how to best lower your InnerAge (because let’s face it, we all want to be maintain our youth!), or upgrade one of InsideTracker‘s various other eligible packages to include this InnerAge 2.0 feature! Want to go all in? The InnerAge 2.0 can be added to the gold-standard Ultimate package by InsideTracker offering you the most amount of biomarkers that’ll serve you on your journey to bettering health, nutrition, and performance. Use our link here (also in the shop page) or the code “enduranceplanet” for a 10% discount. Sponsor: This episode is brought to you by UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has a delicious almond butter that contains the signature SuperStarch–that’s it, nothing else added, and it tastes fantastic! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Welcome to episode 23 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Tawnee & Julie discuss Tawnee’s recent InsideTracker blood test with her InnerAge 2.0 results – a brief analysis of findings by Tawnee and Julie. This study and this Inside Tracker blog as it relates to elevated levels of AST and ALT (liver enzymes) in those who exercise heavily. Did Tawnee’s difficult weight workout affect her results? Other factors with AST and ALT, and also the importance of looking at trends (and what Tawnee’s trends show over the past 10+ years of blood tests). Inside Tracker is recommending her AST be 10-24 and ALT 6-16. Does a slightly high creatine kinase (CK) also support the too-hard exercise theory? “Physical exercise or strenuous sporting activities can increase blood creatine kinase (CK) levels… CK levels respond to marked changes in the amount and intensity of exercise. Thus, CK levels may increase significantly after unusual and eccentric types of exercise. This primarily applies to strength and speed-strength exercise stress (4)…. Marked increases in CK activity in the blood are often associated with an increase in aminotransferases; here, glutamic oxaloacetic transaminase (GOT)/aspartate aminotransferase (AST)—because of its higher muscular activity—shows a stronger response compared with glutamic pyruvate transaminase (GPT)/alanine aminotransferase (ALT). Gamma-glutamyl transpeptidase (GGT) remains unchanged (3).” Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4904530/ Gamma-glutamyl transferase (GGT) vs AST/ALT as cited in the Inside Tracker blog: “While GGT is more specific to overall liver health … ALT and AST are also found in significant quantities in skeletal muscles. When muscle is damaged, such as in response to exercise, AST and ALT are released from the muscle and their concentration in the blood increases … Creatine Kinase, an enzyme found in our muscles, is another marker of muscle damage that follows the same pattern as AST and ALT after strenuous exercise.” Why Tawnee is not worried about her cholesterol results: Previous Endurance Planet episode on Steps to Healthy Cholesterol Levels The bigger picture: Tawnee eats a super clean diet, her HDL:TG ratio is 1.09 (low risk is <2), HDL is over 69 (over 50 ideal for women), CRP is <1 (0.3), LDL:HDL ratio should be under 3:1 and hers is 1.8. No homocysteine on this test but last year it was 6.2 and <7 is ideal. Also, Tawnee’s blood sugar levels/glycemic control this year have generally been fantastic. LDL-C doesn’t tell the whole story so Tawnee would want to look at LDL-P and apoB to understand more. LDL-C over 160 is considered high risk, hers was 130. Interesting from recent Robb Wolf’s podcast, Healthy Rebellion Radio: “new paper.. really interesting machine learning looking at the relationships between LDL cholesterol and diabetes risk. People with low LDL are at an exceptionally higher risk for type 2 diabetes and poor glycemic control. Now, what wasn’t entirely clear was is having higher cholesterol levels protective of this? That wasn’t entirely sussed o

Sponsor: Our friends at InsideTracker have launched their new and improved InnerAge 2.0, an ultra-personalized nutrition system focused on optimizing your health span, and EP listeners get 10% off their InnerAge package here. InnerAge 2.0 is different from our biological age, and instead uses biomarkers to assess our health and age from the inside, something we have the power to influence, change and control no matter our biological age! You can purchase the InnerAge 2.0 package on its own, and that’ll get you a very carefully selected set of specific set of biomarkers linked to longevity and wellbeing along with a personal, custom dashboard and individualized recommendations on how to best lower your InnerAge (because let’s face it, we all want to be maintain our youth!), or upgrade one of InsideTracker‘s various other eligible packages to include this InnerAge 2.0 feature! Want to go all in? The InnerAge 2.0 can be added to the gold-standard Ultimate package by InsideTracker offering you the most amount of biomarkers that’ll serve you on your journey to bettering health, nutrition, and performance. Use our link here (also in the shop page) or the code “enduranceplanet” for a 10% discount. Sponsor: This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has two new flavors of energy bars for you to try—salted peanut butter and chocolate almond butter—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Study mention (followup to ATC 319): Effects of Magnesium Supplementation on Muscle Soreness and Performance “In this double-blind study, subjects were matched to a treatment group (Mg) (n 5 11) or a placebo (Pla) (n 5 11) group based off-dietary recall analyses. Subjects in the Mg group consumed 350 mg·d21 (total of 10 days) of Mg glycinate, whereas Pla consumed matched placebo (350 mg·d21 of maltodextrin).” “Before examining performance or perceptual responses, it is important to establish the Mg intake levels of the subjects. Results from dietary recall analyses indicated that only 2 of 22 individuals met or exceeded current gender- and age- specific RDA (males: 400 mg·d21, females: 310 mg·d21) (16) with 50% of subjects consuming less than 50% of current RDA (Table 1). The most important findings from this study were Mg significantly reduced muscle soreness and improved perceptual measures linked with performance and recovery (perceived recovery status). Actual performance approached significance for total RTF. In addition, although some subjects did not benefit, no subject responded negatively to Mg supplementation.” David asks: Hi, big fan of the show. I have a question for Lucho about clip on aero bars. We are currently looking at getting my wife a new aero road bike for cannondale.. The problem is the handle bars are shaped to be aero and have a flat profile instead of a typical round profile. This renders her clip on aero bars that she uses for the occasional triathlon useless. Do you know of any clip on aero bars or adapters that fit the new aero shaped handle bars that have been appearing on new bikes? Thanks for your help. What the coaches say: There are no clip-ons specifically made for those bars. The fit has to be really close because carbon bars can be too delicate for clamps. Slowtwitch thread Contact Aero Clip-On Bar Clamp (specifically made for Giant’s aero bars) The coaches recommend that you take it to a professional or get whole new bars. Or, if your wife is an occasional triathlete don’t worry about the aero bars. Shalane asks: Hi Tawnee (and Lucho), I’m a new listener to the podcast and am really liking it so far. I’ve got a COVID-era question for ask the coaches. I’m hoping that Lucho in particular may have some creative suggestions for this one. I’m curious to get your ideas on ways to accomplish speed work outside the gym during cold weather. I live in interior Alaska. It gets really cold here in the winter. That’s part of the reason I love living here, but it does present some unique challenges, especially now with the increased risk in occupying indoor public spaces. I have a background in rowing, running and Nordic skiing. The skiing is my primary sport, I do winter ultras in AK and the lower 48. In the summer I run and bike while in the winter it’s mostly skiing. Generally I’ll ski down to about -10F and then switch over to running when it gets colder because running is just easier for temperature regulation. I like, and am with experienced with, outdoor exercise in the cold but doing sub-zero speed work is difficult for two reasons: 1) Temperature re

Sponsor: Our friends at InsideTracker have launched their new and improved InnerAge 2.0, an ultra-personalized nutrition system focused on optimizing your health span, and EP listeners get 10% off their InnerAge package here. InnerAge 2.0 is different from our biological age, and instead uses biomarkers to assess our health and age from the inside, something we have the power to influence, change and control no matter our biological age! You can purchase the InnerAge 2.0 package on its own, and that’ll get you a very carefully selected set of specific set of biomarkers linked to longevity and wellbeing along with a personal, custom dashboard and individualized recommendations on how to best lower your InnerAge (because let’s face it, we all want to be maintain our youth!), or upgrade one of InsideTracker‘s various other eligible packages to include this InnerAge 2.0 feature! Want to go all in? The InnerAge 2.0 can be added to the gold-standard Ultimate package by InsideTracker offering you the most amount of biomarkers that’ll serve you on your journey to bettering health, nutrition, and performance. Use our link here (also in the shop page) or the code “enduranceplanet” for a 10% discount. Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the ads on the sidebar banner or the Amazon search bar (to the right of the page); or click the Amazon links in the show notes. Thanks for supporting the show! Welcome to episode 22 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Tawnee and family are in Montana; podcasting live with Julie! It’s great to be able to share a run with a friend. If you’re interested in running Ragnar SO CAL with the Endurance Planet team, please email: [email protected] Cary asks: Health and nutrition coaching Hello and thank you SO much for the podcast and insight! I have an in-depth question so thanks in advance for your patience. I am 36 years old and have been running and participating in sports for most of my life. I have run a marathon and a few half marathons, dabbled in Brazilian Jiu Jitsu, Crossfit and general weight lifting and have always wanted to get into triathlon. Endurance sports make me happy and I really enjoy them. I have a high stress job, which requires me to sit in a car most of the day and wear gear that is not great for posture and mobility. My work causes decent levels of chronic stress with bouts of acute, adrenaline induced stress sprinkled in there. I injured my back during a crossfit workout years ago, but have “treated” it with rest and static stretching… I know, I know *eye roll* but it is still a chronic issue. A few months ago, I (irresponsibly) began ramping up my running, started swimming, and regularly mountain biking all at once. While doing this, I cut my calories in an effort to lose some weight but took it too far, and crashed really hard. I lost my libido, almost entirely, was extremely fatigued, and very emotionally “jacked up” for lack of a better term. Additionally, I strained my soleus, rested it, changed my shoes, started running again and now am experiencing pain in my hip. It seems there is always something wrong or something new popping up. I say all that to say: After listening to your podcast and doing some serious googling, I have realized I have done a lot wrong and need to revamp the way I am living and training to actually get healthy. I am seeing a PT and committed to sorting out whatever is going on mechanically. I am getting bloodwork done to see what’s going on inside this body of mine. Lastly, I am completely open minded to get myself back to a place where I am healthy enough to train. I have no lifestyle, dietary or fitness convictions that I am unwilling to change OTHER than my job, which I cannot quit or change. So here is my question: Presented with a mess of a human, like me, what would your course of action be to evaluate and “fix” a person like me? From developing baseline health markers, fitness markers, treatment plans, stress management, and dietary suggestions. I don’t expect you to give me answers as you would a paying client, more of suggestions on a strategy to get healthy. What tests to have done, what kind of coaches, therapists, doctors to seek out, books to read, articles, websites, podcasts…. There is SOOOOO much information it is overwhelming. Love the work you’re doing and thank you again! What the coaches say: “Lasting meaningful change needs to be driven by self-acceptance.” Language matters – you’re not broken. The foundation here, first and foremost, is mindset; catch yourself when you’re going down a negative path. Switch your mindset from “I have to do this,” to “I get to do this!”

Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the ads on the sidebar banner or the Amazon search bar (to the right of the page), or click the Amazon links in the show notes. Thanks for supporting the show! Sponsor: This episode is brought to you by UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has two new flavors of energy bars for you to try—salted peanut butter and chocolate almond butter—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Tawnee’s UCAN Porridge recipe Ingredients: 1 serving/pack UCAN Tropical Orange 1 scoop of your favorite protein powder* (e.g. Tawnee likes Mt. Capra’s Deep 30 Strawberry Splash** for this recipe) 1/2 cup(ish) shredded coconut 1 tbsp chia seeds 1 cup(ish) non-dairy milk Liberal shake of Ceylon cinnamon*** Dash of Himalayan salt (to taste) Directions: In a regular-size cereal/soup bowl, mix the dry ingredients first breaking up any clumps from the powders. Add non-dairy milk, mix well, and let chia seeds absorb (at least 5 minutes). Add more milk if the porridge is still too dry or clumpy and/or if you prefer a more “soupy” bowl. Garnish with any fruit, nuts or seeds. No extra sweetener is needed unless desired. *A vanilla flavored protein powder goes great with the tropical orange UCAN powder. **Mt. Capra offers goat milk whey protein for those who may be sensitive to cow’s milk dairy. ***Ceylon cinnamon, specifically, is shown in research to help lower and regulate blood sugar. On this episode: Anonymous asks: Are you fat-adapted? I’m a new listener. How does someone know if they are fat-adapted? I’m in my mid-40s and started running two years ago. I’ve done a few half marathons and have maintained a good base by running 20-25 miles a week. Long runs are around 10 miles. I’ve noticed a few improvements like being able to run faster in Zone 2, but I’m not sure if I’m fat adapted. If so, does that mean I need more healthy fats in my diet? Thank you. Keep up the great work, and keeping everyone motivated during this time. What the coaches say: Start with this show featuring Dr. Phil Maffetone on “Are You a Fat Burner” Revisiting some concepts we covered with Dr. Maffetone in that previous episode, including: Overall diet and the quality and quantity. Metabolic lab testing. MAF pace improvements and HR control. Blood glucose monitoring. Generally avoiding big spikes or prolonged elevated blood glucose post-meal, and big crashes or hypoglycemia. Field “Bonk Test.”Build up to a 2hr aerobic run, or 2-3hr aerobic bike done in a fasted or semi-fasted (fat as fuel) state with no bonk and no post-workout “hangry” effect. (Tawnee is hesitant to tell athletes to go out and do this test.) Steady energy and how you feel when you wake up in the AM after an overnight fast. A balanced diet of protein, fat, and <200 grams of carbohydrates (as long as overall calories are adequate!) Don’t look at just the numbers! The coaches are not fans of constant monitoring of food or diet logging Heavily relative to what type of training you’re doing Tawnee can make the case for a female athlete who needs more like 300-400g carbohydrates a day depending on what type of training she is doing Lucho uses the example of an athlete being fat-adapted if they do a 5-hour bike ride, and consume 20-30g of carbohydrate an hour Eat to train, don’t train to eat! You will get better the more you improve your aerobic fitness, economy, and daily diet. The coaches don’t think you need to be striving for this state of ultimate fat adaptation. Balance is key. If you’re working on MAF and not seeing any improvements, that may be a sign that your diet needs some adjustments. Dr. Phil Maffetone’s books (if you’re interested in supporting the podcast check out these links below): Endurance Training and Racing Health and Fitness Multiple people ask: On recovery What can athletes do to mitigate soreness after resistance training? What the coaches say: Don’t think that soreness is necessarily wrong! DOMS (delayed-onset muscle soreness) is a product of effort, load, and range of motion. There are a lot of different kinds of strength training (i.e., injury prevention and muscle mass maintenance versus powerlifting). If you’re struggling with DOMS you don’t need to touch weights. Functional movement needs to be addressed before adding weighted exercises. Fantastic bodyweight exercises: pullups, pushups, burpees, hill intervals, step-ups, Bulgarian split squats, and RDLs. Study: Acute Effects of Static Stretching on Mus

Sponsor: Thorne supplements help athletes meet their unique needs. And many of Thorne’s supplements are NSF certified. So let’s make sure you’re not running yourself into any deficits—this list is a good place to start: Magnesium Bisglycinate Stress B Complex Vitamin D/K2 drops Multivitamin Elite Prenatal Meriva L-Glutamine Bio-Gest Go ahead, click on each supplement if you’re curious to learn more about how these supplements may serve you. Maybe one of these or one of Thorne’s targeted bundles for sleep, stress, or performance, will complement your needs and round out your diet this season. Thorne is always available to you 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 21 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Julie went on a solo backpacking trip! The calorie-dense foods that she eats during a trip like this include: Annie’s Macaroni and Cheese (if you’re interested in supporting the podcast check out these links) Epic and Larabars Almond butter packets Trail mix Pasta dishes with collagen Cans of oysters and sardines Tawnee and family have been enjoying Banza chickpea pasta Patagonia makes camping/backing food now! Tawnee tried their lemon herb mussels Our Seasonal Eating Guide Part 3, Fall! For our past food guides click the links below: Pt 1 – Winter 2020 Pt 2 – Summer 2020 Pt 3 – Fall (This episode!) Pt 4 – Spring 2021 (To come) Blackberries The best flavor quality is at full maturity (you can tell the berry is at its full maturity when the color changes to a dull black). They lose flavor and nutritional value every day after being picked, but most berries are frozen on the same day of harvest which retains a lot of their nutritional value. One of the highest levels of antioxidants. One cup is 50% of Vitamin C and 30% of fiber. Phytochemicals are compounds that are known to help fight chronic disease. The rich color of blackberries comes from a phytochemical called anthocyanins Anthocyanins act like antioxidants that may help the brain from oxidative stress and reduce the effects of conditions like dementia. Interesting Fact: they are being studied for their ability to inhibit tumor growth Study: Bioactive Compounds and Antioxidant Activity in Different Types of Berries Storage tip from the Seasonal Food Guide: if you’re unable to eat the berries with 48 hours, freeze them on a tray and then transfer to a plastic freezer bag to minimize clumpage. Gently wash with a spray bottle when you’re ready to use them. Keep them refrigerated, highly susceptible to mold and spoilage. Store in the fridge with a paper towel over them to reduce moisture. Parsnips Parsnips are low FODMAP but can be higher glycemic index however they have a low glycemic load (with any blood glucose concerns just test your individual response). Can be a great alternative to those sensitive to certain carbs or needing to avoid grains, but not wanting to go low carb; and they are lower in sugar than carrots. Parsnips are incredibly high in insoluble fiber, which prevents the release of ghrelin and keeps you fuller longer. For every 1 cup of parsnips, there’s roughly 24 grams of carbs and about 6-7 grams of fiber! Parsnips are also high in folate (great for pregnant people), Vitamins C & E (antioxidant superheroes), and potassium. Their stalks and leaves contain a sap that can be irritating and hazardous to the skin and is best avoided. Paleo Parsnip-Orange Saute Recipe By Tawnee Ingredients: 5 parsnips, washed & peeled 2 carrots, washed & peeled 1 sweet onion 1 navel orange* ½ head small green cabbage (about 2 cups) ½ cup fresh parsley 3 tbsp coconut oil Salt, to taste Optional: Coconut Aminos, to taste *For more orange essence, use 2 oranges. Directions: Wash all veggies. Peel the parsnips and carrots. Then chop parsnips and carrots into about half-inch cubes (halve twice then chop). Chop the rest of the veggies next. Cut onions into 1-inch slices, and cabbage to 1-inch squares. Coarse chop parsley, and cut orange up into slices, leaving skin on. Heat a large pan or Dutch oven on the stovetop to medium-high heat, and melt a couple of tablespoons of coconut oil. Add the parsnips and carrots first and lets them cook for about 5 minutes, then add onion. After about 10 minutes add the cabbage and more coconut oil. Maintain a medium heat and don’t let the veggies burn or get too browned (stir often and, if needed, add more oil to prevent burning).After 20 minutes squeeze in the juice of ¾ of the orange (or juice of 1 ½ oranges if stronger flavor is desired) and add the parsley. Cut the remaining orange into small chunks, remove skin, and set aside. At 30 minutes tur

Sponsor: This episode is brought to you by UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has two new flavors of energy bars for you to try—salted peanut butter and chocolate almond butter—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Intro: Our heart goes out to all the communities impacted by the forest fires in California. A quick follow-up to ATC’s 317: The 3-Minute Burpee Test (discussed after the rapid fire questions) Rapid Fire Questions for Lucho: What are your top book recommendations and/or best books you’ve recently read? (Does not have to be about sport) Lucho has been an avid reader his whole life. He read the Tarzan series by Edgar Rice Burroughs and a lot of Steven King novels when he was a young kid. Now he mostly reads to relax at the end of the day (i.e., Lee Child, Craig Johnson – the Longmire mysteries, and C.J. Box). He’s also read the Lonesome Dove, Moby Dick, The Road (Lucho doesn’t recommend you read this book if you’re a new father), and the Quran. If you’re interested in these books, help support the podcast by clicking on the link(s) above. What time do you go to bed? (And do you still have insomnia, if not what has helped?) Lucho goes to bed around 8-8:30 pm. His routine might be considered abnormal to most, but he enjoys it. He does recognize that his hard workouts might affect his ability to sleep, but it doesn’t seem to negatively affect him. Mike asks: Intensity work and sex drive: Is there a correlation? Good day. Thank you again for the podcast and the willingness to answer our questions. I did my high intensity work today and even though it didn’t go as well as planned I felt pretty good about myself and my sex drive was elevated. I had noticed this in the past: higher intensity work equates to feeling better and higher drive. I tend to have the opposite feeling with long runs as they tend to drain and take away from me. Is this a normal feeling? Does it have to do with hormones? Is it neurotyping? What the coaches say: Testosterone isn’t a part of the neurotyping Although, Neurotype 1’s may have higher testosterone because they naturally lean towards powerlifting, weight lifting, sprinting, etc. Check out Lifepostcollective.com where you can sign up for free to access Tawnee’s articles, no strings attached and see this article we mention, focusing on natural ways and workouts to boost T: https://lifepostcollective.com/workouts-and-guidelines-to-increase-testosterone-naturally/ Harvard Health on Testosterone More than a third of men over age 45 may have reduced levels of testosterone than might be considered normal (though, as mentioned, defining optimal levels of testosterone is tricky and somewhat controversial) Symptoms of testosterone deficiency in adult men include: Reduced body and facial hair Loss of muscle mass Low libido, impotence, small testicles, reduced sperm count and infertility Increased breast size Hot flashes Irritability, poor concentration, and depression Loss of body hair Brittle bones and an increased risk of fracture High-intensity exercise will have an acute (and potentially long-term) benefit to testosterone levels and sex drive Strength training, power, speed, and HIIT exercises release more growth hormones and anabolic hormones (I.e., testosterone) Too much cardio/endurance training may deplete these hormones (but the “how much” obviously depends) Endurance training releases higher amounts of cortisol and catabolic hormones Multiple studies have shown that you can boost your testosterone levels by sprinting or HIIT Physiological and performance changes from the addition of a sprint interval program to wrestling training The SIT consisted of 6 x 35-m sprints at maximum effort with a 10-second recovery between each sprint The SIT protocol was performed in 2 sessions per week, for the 4 weeks of the study Testosterone levels remained high even after those people had fully recovered from the sprint workout Testosterone responses to intensive interval versus steady-state endurance exercise Steady-state endurance (SSE) session consisted of a continuous 45-min run at 60-65% VO2max HIIT session was repeated periods of 90-sec treadmill running at 100-110% maximal oxygen uptake (VO2max) and 90-sec active recovery at 40% VO2max for 42-47 min. The sprints boosted testosterone significantly more than the relatively easy jog. Both increased free T, it’s just that the sprints did a better job HIIT might produce a more pronounced turnover of FT by androgen-sensitive tissue than the SSE form of exercise Ryan Hall: On Rebuilding Health, How to be a Wiser and More In

Sponsor: Body Health’s PerfectAmino® 300-count Tablets are NSF Certified for Sport, so you can trust that they’re clean and free form contaminants and banned substances. What you see is what you get. Please note: at this time it’s just the PerfectAmino® 300 count bottles that are NSF certified but all PerfectAmino® is made under the same roof with the same standards. PerfectAmino helps you fight fatigue, maintain and/or build lean muscle mass, and better sustain your training loads. It literally counts toward protein grams in your diet and vegan friendly. Buying PerfectAmino through us helps support the podcast and ensures that you are getting the highest efficacy and quality care in your supplements rather than risking old, poorly stored, less efficacious supplements bought elsewhere on the internet. We are joined by Lawrence van Lingen, originally from South Africa and current resident of Laguna Beach, CA. Lawrence is a movement specialist and specializes in structural integration; he has helped thousands of runners to overcome injuries, transcend athletic achievement and be healthier—from amateur athletes to seasoned professionals at the top level of endurance sport. He is the founder of InnerRunner, which offers online classes and workshops to help all level athletes hone in running skills, movement skills, and wellbeing. Below you will find some links to a few fantastic youtube videos by Lawrence as well as his full YouTube channel. If you have any follow-up questions for Lawrence, please email us at [email protected]. On this episode: Previous episode mentioned: Dr. Phil Maffetone and & Alan Couzens: Pros and Cons of Metabolic Testing, Plus: MAF Q&A Lawrence’s background includes training as a chiropractor, completing a postgraduate degree in sports chiropractic. He used to work with elite athletes on movement, treatment, and mobilization. Now he primarily works on fascia and movement. Difference between a sub 2:10 vs. a 4:00+ marathon runner Has a lot to do with the shape and the position they can hold You want to see: Ankles and feet that are more relaxed Shoulders soften More length in torso What you can’t do in a training workshop you can’t do when you run Best way to train without causing tension: Calm and relax your nervous system down to create space and fluidity in your body If you relax, the tissues fall into place more naturally Keep movement in your natural range of motion Learn how to position and manipulate your body so that you know how it intrinsically feels to be in that position Breathe Control your nervous system through breathing Breathe less, slower, and softer A lot of the movements that Lawrence does in his workshops are based on somatic movements Slow down Learn intrinsic movement patterns Sync up breathing and movement (this especially helps with back pain) Example: during the Cat-Cow exercise breathe in as you arch your back, and breathe out as you round your back. It’s important to actively work on your breathing Work on slow, soft breathing for ~15 minutes a day The 365 Method 3 times a day, breathe 6 breaths a minute for 5 minutes total. Repeat 365 days a year Nose breathe while doing this method (helps you breathe into your diaphragm) Breathe: The New Science of a Lost Art by James Nestor (if you’d like to support the show use this link!) The importance of maintaining a balance between the parasympathetic system (rest and digest) and sympathetic nervous system Without the parasympathetic system, your digestion and sleep are affected which impacts the recovery process This can all lead to a cycle of poor sleep, anxiety, and tension which contributes to a sympathetic overload The roles of oxygen and carbon dioxide in the body: Oxygen is a vasoconstrictor (blood vessel constrictor) and a smooth muscle constructor (airway constrictor) When you’re hyperventilating you need more oxygen but you’re also hyper oxygenated Carbon Dioxide is a vasodilator (opens up the blood vessels) and a bronchodilator (softens your tissue) and increases your ability to breathe. It also facilities oxygen transport from your red blood cells into your tissues (like a lubricant for oxygen). It’s very beneficial to have normal levels of CO2 in your bloodstream. Lawrence uses an Oura ring to observe HRV and respiration rate The most important thing is to have a daily routine! Sync breathes into movement Lawrence encourages foam rolling to 6 breaths per minute Spend time softening and slowing down your breathing How does Lawrence approach his work He treats everyone as if they are a runner because if you can run then you can move in a functional manner He treats individuals problems/concerns and gets them to a point where they can run if they wanted to Running 30 minutes, 4x a week is a good, loose goal “Nothing in Biology Makes Sense Except in the Light of Evolution” – Dobzhansky He treats everyone from a functional anthropological

Sponsor: This episode is brought to you by UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has two new flavors of energy bars for you to try—salted peanut butter and chocolate almond butter—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! *SALE ALERT* GET 20% OFF ALL BARS THROUGH AUG. 16, 2020 ONLY! And always ongoing: EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Intro Tawnee and her family have started full-time vanlife. See more of the journey and the “why now?” on her Instagram account. And don’t forget: Lucho’s on IG now too! Study Discussion #1 International Standards for the 3-Minute Burpee Test: High- Intensity Motor Performance What the Coaches say: This study aimed to develop international standards for evaluating strength endurance with the use of the 3‐Minute Burpee Test Random population sample of over 3,000 women and almost 6,000 men Average age of participants was 20 years old On average the men completed 56.69 cycles/3-minute test, and the women completed 48.84/3-minute test The best male participant completed 82 burpees, and the best female participant completed 73 burpees Both Lucho and Tawnee decided to complete the 3-Minute Burpee Test! Lucho completed: 60 without pushups Tawnee completed: 30 with pushups 47 without pushups Lucho has been doing burpees during his stream workout sessions Burpee Beep Ladder Assessment The only thing that Lucho has seen that qualifies as a true burpee is when the thighs and chest touch the floor (how you get down doesn’t necessarily matter). We encourage you to do a 3-Minute Burpee Test! Email us at [email protected] and let us know how it went! We’d love to hear from you. Study Discussion #2 Recommended physical activity and all cause and cause specific mortality in US adults: prospective cohort study What the Coaches say: This study aimed to find the correlation between all cause mortality, specific mortality, and physical activity All cause mortality and specific mortality categorized into 8 different causes: cardiovascular disease, cancer, chronic lower respiratory tract disease, accidents and injuries, Alzheimer’s disease, diabetes mellitus, influenza and pneumonia, and nephritis. Longitudinal study (8.75 years) 479,856 US adults followed from 1997-2014 Participants 18 years of age or older Physical activity categories: Insufficient Activity defined as those who were not meeting the standards of the 2018 physical activity guidelines Aerobic Only defined as “at least 150 minutes a week of moderate intensity aerobic activity (e.g., gardening, brisk walking), or 75 minutes a week of vigorous intensity aerobic activity (e.g., running, faster cycling).” Strength Only defined as “muscle strengthening activity was sufficient at a recommended ≥2 times/week and insufficient if <2 times/week.” Aerobic and Strength 59,819 participants died Most deaths from cancer and cardiovascular disease (8 causes total were identified – see above) Those who did both Aerobic and Strength had a 40% reduction in all cause mortality Aerobic only 29% reduced risk (also reduced risk in all 8 causes identified in the study) Strength only 11% reduced risk (reduced from only 3 causes) “Physical inactivity is estimated to be responsible for 6-10% of the global burden of major chronic non-communicable diseases and 9% of premature deaths.” Physical inactivity equates to a “total cost of $53.8 billion to healthcare systems worldwide in 2013. Among all countries, the United States has the highest economic burden, of about $24.7 billion in healthcare costs (accounting for 45.9% of global healthcare costs).” From the burpee study: “Weekly aerobic training should involve 150 minutes of moderate intensity exercise (46 to 63% of maximal oxygen uptake, VO2max) for 30 to 60 minutes per session and/or 75 minutes of vigorous intensity exercise (64 to 90% of VO2max) for 20 to 60 minutes per session.” (Klika and Jordan, 2013) Burpees include aerobic and strength! Do yourself a favor and get your burpees on! You will be a more resilient human by investing in your training! Matt from Australia asks: Want my cake and eat it too! First off love the show especially ATC! I have systematically gone through and listened to pretty much all the episodes. My question is I want to increase my speed (who doesn’t?) while training for distance races, I have a 45km trail run lined up for early October and then a 30km in mid-November. I normally stick to 5k,10k and half marathons but with the current situation my normal races are not on. I feel the easy answer to improving my 1k (3.24) and 5k (19.31) PBs is to im

Sponsor: If you haven’t visited our shop page lately, why not check it out and see if there is a brand or service that fits into your needs this season. Like how about finally getting that blood work done you know you need, and making it easy and hassle free by ordering your labs through Inside Tracker, which is geared toward athletes with up to 43 biomarkers that you can test. Get 10% off Inside Tracker packages when you shop through us. Or what about all the healthy foods offered by Primal Kitchen; when you shop through us you get a free box of bars too! Primal Kitchen is one of the few brands we trust for truly clean ingredients (dressings, sauces and more FREE of industrial seed oils, etc.) and they make cooking that much easier and more flavorful! See Tawnee’s pantry–she’s a faithful Primal Kitchen customer. Intro Julie’s followup on her plant-based experiment, with outcomes of the 30 days and her plans going forward. Study Discussion Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review “Creatine supplementation in vegetarians increased total creatine, creatine, and phosphocreatine concentrations in vastus lateralis and gastrocnemius muscle, plasma, and red blood cells, often to levels greater than omnivores. Creatine supplementation had no effect on brain levels of phosphocreatine. Creatine supplementation increased lean tissue mass, type II fiber area, insulin-like growth factor-1, muscular strength, muscular endurance, Wingate mean power output, and brain function (memory and intelligence) in vegetarian participants. Studies were mixed on whether creatine supplementation improved exercise performance in vegetarians to a greater extent compared to omnivores.” Also a supercompensation effect? “Creatine supplementation in vegetarians is effective for increasing creatine and phosphocreatine levels to an extent that vegetarians may achieve higher levels of creatine and phosphocreatine after supplementation, compared to omnivores (i.e., it appears that the lower baseline levels in vegetarians might allow for “super compensation” of creatine or phosphocreatine levels with supplementation; see Table 1). For example, five to seven days of creatine supplementation (at a dose of about 20–25 g/day) results in greater increases in plasma creatine [36], vastus lateralis total creatine [37], and gastrocnemius phosphocreatine [33] concentrations in vegetarians versus omnivores, Creatine for endurance athletes? Creatine can be used as an energy source for ATP synthesis. Benefits are not as strong for endurance athletes as they are for strength/power athletes, but some studies point to evidence of benefit, such as a glycogen sparing effect, and loads of anecdotal evidence on its benefit. Creatine mentions on Endurance Planet (click this link or search keyword creatine on our site). For EA’s using creatine may be more about the “indirect” benefits one might find e.g.: Effects of short-term creatine supplementation and resistance exercises on resting hormonal and cardiovascular responses “Results of the present study suggest that more than 5 days of creatine supplementation, associated with resistance exercises is sufficient for increasing testosterone concentrations and decrement in cortisol concentrations.” Also: one study showed that creatine for EAs may be able to reduce RPE and improve physiological markers during exercise(e.g. lower HR in heat). May decrease muscle wasting in older populations (review of studies). But also there are studies of no profound effectof creatine. Side effects may include fluid retention, but maybe this is a good thing for hydration status in heat? Note really much downside to trying and seeing for yourself! Check out FullScript (also available on our Endurance Planet shop page) for a great trusted online supplement dispensary with creatine options from which to choose.   Probiotic Administration Increases Amino Acid Absorption from Plant Protein: a Placebo-Controlled, Randomized, Double-Blind, Multicenter, Crossover Study This study looked at “nutritional strategies to raise the blood amino acid concentrations after ingesting a plant protein source to overcome compositional shortcomings.” “Compared with animal protein sources, plant protein sources, with the exception of soy protein, are incomplete proteins lacking in one or more essential amino acids. Plant proteins contain less branched-chain amino acids (BCAAs), especially leucine [13], one of the crucial amino acids for muscle health, especially the activation of muscle protein synthesis (MPS) [14]. In addition, plant proteins differ in absorption kinetics and the amount of amino acids absorbed by the host.” “Pea protein is low in methionine and contains lower amounts of branched-chain amino acids (BCAAs), which play a crucial role in muscle health. “certain probiotic strains have proteolytic properties and have been linked to an increased production of dig

Sponsor: Body Health’s PerfectAmino® 300-count Tablets are NSF Certified for Sport, so you can trust that they’re clean and free form contaminants and banned substances. What you see is what you get. Please note: at this time it’s just the PerfectAmino® 300 count bottles that are NSF certified but all PerfectAmino® is made under the same roof with the same standards. PerfectAmino helps you fight fatigue, maintain and/or build lean muscle mass, and better sustain your training loads. It literally counts toward protein grams in your diet and vegan friendly. Buying PerfectAmino through us helps support the podcast and ensures that you are getting the highest efficacy and quality care in your supplements rather than risking old, poorly stored, less efficacious supplements bought elsewhere on the internet. Announcements: Browse our gear enduranceplanet.com/gear – new athletic t-shirts that are super nice, beanies, visors and variety of baby and children’s clothing. And our shop page: enduranceplanet.com/shop – Check out new products and classic favorites! Lucho Rapid Fires: Where did you get the nickname Lucho? Last name used to be Luchinski. Somewhere around 2004, a cycling training partner started calling him “Lucho” instead of Luchinski, and it stuck. (He since changes his last name, but “Lucho” still sticks). Coffee or no coffee before a workout? Yes! But Lucho warns against becoming addicted or using it to mask extreme fatigue. If you’re new to coffee, don’t overdo it. Decaf is a great way to feel some of the psychological benefits of coffee without a big caffeine spike. Buy fresh (preferably organic) beans Considering weaning off coffee two weeks before an A race. Then you can have coffee on race day and really feel it! Lucho’s favorite post-workout meal? 60 grams of organic whey protein isolate after the workout with walnuts, almonds, peanuts, and raisins at lunch later. If the workout is super long and intense, he’ll add 60 grams of carbs to his bottle during the workout. Mt. Capra mention for non-cow whey protein (comes from goats and their Deep 30 protein includes electrolytes and probiotic). Dissect this quote: “I have a saying ‘train, don’t strain.’ The Americans have the saying ‘no pain, no gain’ and that’s why they have no distance running champions. They get down to the track with a stopwatch and flog their guts out thinking that it’ll make them a champion, but they’ll never make a champion that way.”— Arthur Lydiard The American system is premised on brutalizing yourself from the age of 13 past college to the pro level. Instead, Lucho thinks you need to spend all that time building your base and becoming durable at high volume. Then, when you’re “bulletproof” you can go hard. Lucho also thinks there’s a sociological component. In Kenya/Ethiopia, every athletic hero is a runner. In the US, 10-year-olds are idolizing NFL players. Running isn’t encouraged in this country. Anonymous asks: Do vasectomies negatively affect athletic performance? Good morning, Big fan of the show and long time listener. Not sure if this fits in with ATC or more in HPN? Basically my wife and I have been discussing me getting a vasectomy as we don’t want children. I appreciate that it’s not the same as when you neuter a racehorse, but I guess I’m still concerned about how it may affect my sports performance. I’m a competitive AG athlete (31 years old) and was trying to get an elite ticket in the world of XTERRA/ cross triathlon until COVID happened, so fingers crossed 2021 goes a bit more to plan. My concerns are that having this surgery may jeopardise my performance in my athletic journey, but I am also interested to get your thoughts on wider health/ exercise longevity impact in the long term? What the Coaches say: No, there is no performance drop-off (because you’re not being castrated). There will be no change in testosterone or any other hormonal change. Lucho recommends not getting the vas deferens clip in the procedure. Just do cauterization. In his experience, the anxiety of going into the procedure was way worse than the procedure itself. It only takes about 4 minutes and is totally painless. Take the recovery seriously (two weeks totally off!). Research studies Long-term safety, health and mental status in men with vasectomy Effect of Short Period Vasectomy on FSH, LH, Inhibin and Testosterone Secretions, and Sperm Motility in Adult Male Rats Sperm changes, obviously, but “early bilateral vasectomy does not strongly affect the endocrine function of the testis.” This was in rats. Mark Sisson article “Evidence strongly suggests that your facilities will remain fully operational, your sex life will improve (or at least stay the same), and your testosterone levels will be unaffected. All they’re doing is capping the vas deferens – the tubes that deliver sperm during ejaculation. You can still ejacul

Sponsor: One of the newest additions to our Shop page is Fullscript, an online dispensary with professional, high-quality supplements from a verified distributor. When you sign up for Fullscript through EP you can get 10% off thousands of supplements from hundreds to the top brand names like Nordic Naturals, Pure Encapsulations, and Designs for Health. When you buy supplements from a trusted source like Fullscript you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary.. Welcome back to another episode featuring Dr. Steve Gangemi, aka The Sock Doc. Steve is a holistic alternative health care doctor who runs a practice in Chapel Hill, North Carolina. Learn more about his practice at drgangemi.com and visit his many resources at sock-doc.com. We’ve included some of his articles and videos that pertain to this show’s topic below in the show notes. On this episode: Definition and differentiation of some common conditions: IT band syndrome – Stress/pain on the outside of the knee. Patellofemoral pain syndrome – Pain in the front of the knee. Chondromalacia patellae – Friction or breakdown of cartilage under the kneecap. Also known as “runner’s knee.” George Harrison asks: Runner’s knee woes Hey guys, just recently started listening to your show and have really enjoyed it so far. I’ve got a question for you regarding runner’s knee and how to go about treating it. A little bit about me: I’m 27 and relatively new to running (a little over 2 years). I’ve done a few half marathons and usually try to run 15-20 miles a week. I had plantar fasciitis issues on my right foot about a year ago, but took some time off and got some insoles and haven’t had any problems since. I started to experience pain on the outer part of my left knee during my last run and even felt it lock up a couple times. I’ve taken about a week off to rest it, but I still have some lingering pain and stiffness on the outside of my knee and knee cap while walking. It happened on a shorter run where I was focused on improving my speed, so I was pushing it harder than I normally would. I was running in some new shoes and did not have the insoles in that I usually use. It was also only a couple weeks after my most recent half, so I might have been doing too much too soon. After looking around on the internet, it appears that my symptoms are pointing towards runners knee or IT band syndrome. I’ve been doing the “rice” treatment method which has helped a little bit, but I was wondering if you guys had any other treatment or prevention methods that may help. Or if you think it may be a different type of injury entirely. I was planning on doing another half in a couple of months, however I really don’t want to hurt myself any further so it may be in my best interest to sit this next race out to be safe. Any tips would be greatly appreciated. Really itching to get back out there! Also, Peter W. asks: ITB problems and tugging on the knee Hi – Thank you so much for the podcast and everything that you do! I am a solid sub-8min MAF runner (32 years old) who typically logs between 35 and 50 miles a week. I’ve recently developed a bad case of ITB syndrome which pulls on my left knee and inflames my left knee cap between miles 6 through 10 or so. I’ve gone for a few sessions of active release which helps in the short term but I still get this issue now and again. Serious sucks!, Should I look at lungs/weighted step ups and rucking as ways to strengthen and improve this issue? More specific stretches possibly? I realize this is a very general question but would be interested into any insights you all on the podcast might have! What The Sock Doc says: Potential gait issues Insoles/cushions are okay when it comes to someone healing an issue like plantar fasciitis RICE: rest, ice, compression, elevation. Rest (to a certain degree). Prefer active recovery vs. passive. Icing is usually not recommended anymore; may even delay healing. The exception would be to ice something using the cryokinetic method (i.e., icing the area so you can mobilize it better). Compression is the most beneficial. May compress the affected area or massage around it. Elevation may help with swelling. Sock Doc’s Video: Treatment and Prevention of ITB Syndrome Consider the holistic components (e.g., stress levels outside of running, nutrition, sleep, etc.) Rory Campbell asks: First Achilles now Chondromalacia patellae got me Hi guys, Rory from Scotland here. I hope you’re all staying safe and well? Pretty much all of our events have been cancelled for the foreseeable future so I guess it’s time that we can focus on strength building, staying fit and healthy. Before covid-19 hit us I was having difficulties with Achilles pain and so I focussed on building strength around the Achilles, my legs, core etc. Stopped running and instead hit the gym. In the process of strength building I mana

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has two new flavor of energy bars for you to try—salted peanut butter and chocolate almond butter—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at generationucan.com for that same 15% discount. Announcements Check out our fabulous EP Gear at enduranceplanet.com/gear – we have fresh, new athletic T-shirts that are comfy and breathable, beanies, visors and variety of baby and children’s clothing. Also head over to our Shop page where we have some updated offers for you guys, including the wonderful products by Mt. Capra who have top-of-the-line goat-based protein powders, goat milk ghee, colostrum all sorts of good stuff for you and your little ones, as Mt. Capra also has a fantastic goat-milk based formula recipe and kit. Redaction from ATC 314: The book mentioned in the last ATC (Your Kids Suck and It’s Your Fault) doesn’t exist… oops! But check out this podcast (the first 30 minutes) on early child hormonal development. Lucho also recommends this podcast from Christian Thibaudeau on neurotyping. Lucho Rapid Fire Questions: Altitude masks: are they actually effective and worth it to adapt to high altitude conditions? From a physiological standpoint, no. In Lucho’s opinion, though, they can have a beneficial psychological effect. The masks make it more difficult to breathe, so training with it allows you to get more comfortable with this feeling (which is similar to what you experience at altitude). Side note: do not use a mask if exercising while pregnant! Running power meters: are they accurate/reliable/valid data, and worth the investment? Useful as another metric, and/or as an alternative to HR? What about prescribing “target power ranges” for run workouts as you would watts on the bike? Lucho thinks they have the potential to be just as useful as a power meter on the bike. If you’re not a data person, don’t worry about using it (Lucho doesn’t). From a data guidance and tracking perspective, they’re incredibly useful. The devices will probably continue to get more accurate over time. FeetMe and RPM2 measure force at the foot level. This is similar to an SRM, and should be more viable than an algorithm. Sub-max fitness tests to predict max HR: What do you think about using the sub-max HR tests (like this from Sally Edwards) to predict max HR? Looks like she recommends doing 4 of the sub-max and averaging them, and also doing her calc. Lucho isn’t a fan of using max HR to set your zones; there’s not really a correlation between max HR and LT. HR is a variable datapoint, so take it with a grain of salt. Rather than using a max HR test to set your zones, do your long run, keep it chill, and use your average HR to set your zone 2 (+/-5). Joe Friel’s 20-30 min LT test is another effective way to set your zones. Keep in mind that energy systems are on a spectrum and you switch over gradually. You don’t suddenly shift from LT to VO2 the second you go over LT. Anonymous asks: Preconception fitness and health Hi Tawnee and Endurance Planet Team! My short question is: how can I build my aerobic base based on my SLOW progression with MAF, and push my aerobic endurance, in a healthy way as we begin to try to conceive? Context: The longer version is that I have run on and off – VERY slowly and with poor training techniques – since 2012, but never much stuck with it besides perhaps a once yearly training for a 10k. I broke my femur in December 2018, and by June 2019 began Orange Theory, where I built up from walking on the treadmill to finally being able to run for short bursts again. This got me hooked on heart rate monitoring, and I ran my first post-break 5k in October 2019; I also took a MAF test. I’ve done a few 5ks since then – my time varies between about 38-45 minutes for a 5k. (I don’t run at my husband’s pace!! I’m more of a completion ribbon gal). It’s been my goal to get in good physical fitness to recover from the break/build strength, be generally healthy, but also to build a good base for pre-conception health; we want to begin trying for a baby this summer, and know this can be such an unpredictable journey. But while Orange Theory was pushing my fitness and I was improving quickly, I realized in April when the world shut down that my aerobic fitness was not increasing. I ran a 3 mile MAF test in October 2019 at a target heart rate of 146 (I’m 34) with an average pace of 16:18 min miles. In April 2020, my average was 18:54 min miles. After I saw in my April MAF test t

Sponsor: Our shop page includes the gold-standard supplements by Thorne Research that athletes trust. Whether for performance, improving wellbeing or enhancing health (or all of the above) Thorne Research will have a formula that fits your needs and it’ll be backed by clinical research and 100% quality. Some of our favorites by Thorne include Multivitamin Elite, Vitamin D/K2 drops, Basic Prenatal, Cal-Mag Citrate, Creatine, Meriva 500-SF, Bio-Gest (digestive enzyme), L-Glutamine Powder, Iron Bisglycinate, Beta-Alanine, Basic B Complex, and Thorne’s Sleep Bundle for Athletes. Welcome to episode 19 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. Intro Julie shares with us a bit about her journey with chilblains, and her experiment with a 30-day vegan diet. You may follow Julie along in her journey through her Instagram account. She also wrote a blog titled I’m Going Vegan for 30 Days, Here’s Why On this episode: Study: Potato ingestion is as effective as carbohydrate gels to support prolonged cycling performance “The purpose of the present study was to assess the effectiveness of potato ingestion as a fueling strategy to support cycling time trial (TT) performance compared with CHO gel or water in trained cyclists.” Study dynamics: Highly trained cyclists, averaging 165 miles a week, training for the past 7 years; subjects: 9 male, 3 females Experimental trials were completed during the mid-follicular phase of the menstrual cycle for the female participants. Randomized crossover design Ingested 60g/CHO/hr during cycling challenge followed by TT to measure performance Ate controlled meals 24hr pre-tests of macros: 60/20/20 Rode 2hr steady states 60% Vo2max combined with hill simulations at a higher intensity Took in 15g CHO every 15min from either potato puree or Powergel (120g CHO over 2hr), then did TT The individuals who chose the potato puree had more GI distress than the individuals who consumed the gels. “The overall GI symptoms were higher for potatoes than for the other conditions after the cycling challenge. Specifically, there were higher levels of abdominal pain, bloating, and discomfort during the late phases of the cycling challenge. But average GI symptoms were lower than in previous studies indicating that both CHO conditions were well tolerated by the majority of the study’s cyclists. It is worthwhile to mention that only two participants had previously chosen potatoes as their personal race fuel, but all participants regularly ingest CHO gels during races and training, and according to the gut training theory, frequency of ingestion could also alter digestibility and perceptions of fullness.” Potato has a different composition breakdown vs gel Potatoes are higher protein and fiber than gel “Potato ingestion reduced gut damage, as indicated by similar reductions in plasma I-FABP concentrations between gel and potato vs. the water condition, throughout the exercise protocol.” The importance of training the gut Potatoes are a low FODMAP option FODMAPS/Composition for 15g CHO worth of each: Potato is low fructose compared to gel but higher in glucose; both low galactose Potato puree is cheaper to make than buying gels humangear GoToob silicone bottles (great for use as a gel flasks, toiletries, kid’s snacks, etc) “TT performance was significantly faster (P = 0.032) in potato (33.0 ± 4.5 min) and gel (33.0 ± 4.2 min) conditions compared with the water condition (39.5 ± 7.9 min); however, no difference was observed between the potato and gel conditions (P = 1.00).” Anu R. asks: Chronic diarrhea (not just when running) Hi, I am a long time listener of Endurance Planet and I love the work that you do! My question is all digestion issues. Lot of poop talk here! (Feel free to shorten my question, I just wanted to give you enough info about my situation.) I am a 40-year-old female triathlete, currently training for an Ironman. I have had issues with my frequent bowel movements for years but during this stay-at-home order I have had an opportunity to pay more attention. I poop on average 4 times a day, range between 2 and 6. Using the Bristol Stool Chart my poop is always diarrhea: it’s always mushy blobs or mostly liquid. Sorry if that’s TMI. Some resources say that this is a sign of the stool going through intestines too fast and nutrients not being absorbed. I pay a lot of attention to my diet. I eat a lot of fruit and veggies and whole grains so lack of fiber should not be an issue. I get enough protein for my size and activity but I have a hard time recovering from my workouts, even though I sleep and take care of my body through light activity and body maintenance (yoga, foam rolling, etc.). What can I do to make my intestines work at a normal pace? I have tried the Fodmap diet for about four weeks now

Sponsor: You hear us talk about UCAN all the time. Many of our athletes and listeners swear by it. How about you? Maybe you’re ready to try UCAN but don’t know where to start? We have the perfect solution: Click here to get more than 50% off your UCAN Tri Starter pack. The Tri Starter Pack includes a sample of all the best UCAN products for just $15, normally $30. This deal is exclusive to our EP audience and not offered to the general public. It won’t last forever so take advantage while it’s here! And for all your regular UCAN shopping: EP fans get 15% off UCAN, just click the UCAN link to activate the discount or use code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount. Intro Discussion Dopamine and screen time: learn more from Lucho on his Twitch. Tips on how to guide your child’s athleticism and development. Josh asks: Programming a triathlon base phase Hi, I am 38 years old and venturing into being self-coached with a little more structure rather than following random plans. I’m doing this as I transition from being mostly a runner who’s had fun but hasn’t been that serious about it, to now starting to train for triathlons (with the hope that we have options to races in early/mid- 2021). I plan to do Olympic and 70.3 next year and want to see how more quality training can get me closer to my potential. Right now I want to make the commitment to base-phase training because that’s my weakness and what I need (especially the bike and swim) and am wondering does base mean ALL zone 1/zone 2, or do you include some intensity too, and if so how much or what types of high-intensity workouts make sense in a base phase? Is this an 80/20 kind of thing or 90/10? Or does it depend? (LOL). For the bike specifically, how do I work on improving my FTP in a base phase? Secondly, what are the pros and cons to more of a “reverse periodization” if I were to do a lot of intensity and lower volume now, and then transition to more volume and less intensity basing this off racing 70.3s in 2021 sometime. Thanks for the work you guys do and the detailed answers you always give! What the Coaches Say: It absolutely does depend on a number of factors: age, past training, durability, etc. Joel Friel’s 12-week base period is often helpful. Consists of polarized base 1, 2, and 3. You could do 30 weeks of base if you wanted, but watch out for stagnation and plateau. Begin with the least specific and as you approach your race the training gets more specific. Look at this base period as HR based or power based. Don’t get wrapped up on pace. Don’t think about FTP during the base period. If you say base phase training is your weakness, don’t put a time frame on it. You could easily do 8 weeks of base 1, another 8 of base 2, and another 8 of base 3. For the swim, focus on kick and drills. 90/10 or 95/5 approach is ok. The main goal should be to increase volume, not intensity. This is absolutely a time to work on strength training and functional fitness. The world is your oyster right now! You can do no wrong. Marty asks: My weakness is my LT–how do I increase it? In response to your last show when Lucho talked about focusing on your weakness it got me to thinking that my weakness is my LT, it’s too low I think. I hit it at 150 HR according to tests and that’s pretty close to my MAF of 140. SHouldn’t my LT be closer to 160-165? I’ve been an endurance athlete for 8 years so I have been training regularly, mostly half-marathons and the occasional marathon. I also have a bike and ride regularly, but don’t do triathlon or race bikes. What are your top 3- workouts and/or tips for improving LT? Both run and bike? What the Coaches Say: There’s a possibility that your MAF is too high. Consider going more zone based. Is your endurance up to snuff? In order to develop a strong LT, you need to have endurance. What type of training have you been doing? If you’ve been doing a lot of intensity, step back and just do MAF for 6-8 weeks. Maybe the test was an off day. What other variables are at play? Assuming your MAF is correct and the LT test is correct, your LT is bad… as you know LT should be more like 20-25 beats above MAF. Threshold workouts for run and bike are similar, though bike is more durational. You need to go into them rested and fueled (with carbs), then rest after them because they’re fatiguing. Best bike: 2 x 20 minutes steady state LT (advanced!) Start with: 2 x 10 FTP, 3 x 15, 3 x 20, then up to 2 x 20. 1 minute rest in between intervals, but take as long as you need to hit the target. If you need an even more gradual entryway: 4 x 5 min. “In n outs” for 20 minutes can also be helpful, as it engages your brain. You can do the same for the run. Mile repeats on the run at 10 seconds faster than LT pace is ok, but all-out sprints isn&#

Sponsor: Body Health’s PerfectAmino® 300-count Tablets are NSF Certified for Sport, so you can trust that they’re clean and free form contaminants and banned substances. What you see is what you get. Please note: at this time it’s just the PerfectAmino® 300 count bottles that are NSF certified but all PerfectAmino® is made under the same roof with the same standards. PerfectAmino helps you fight fatigue, maintain and/or build lean muscle mass, and better sustain your training loads. It literally counts toward protein grams in your diet and vegan friendly. Buying PerfectAmino through us helps support the podcast and ensures that you are getting the highest efficacy and quality care in your supplements rather than risking old, poorly stored, less efficacious supplements bought elsewhere on the internet. Carrie Cheadle is a Certified Mental Performance Consultant and author. She’s also been on Endurance Planet twice before, click here for her past appearances. Her most recent book, Rebound, is the topic of this episode and takes you through the mental training that complements healing from injury. And not just injury–the tools Carries presents transcend athletic injuries and are useful for anyone going through a tough time, including the abrupt and unexpected changes and cancellations we’re all facing in 2020 due to the covid19 pandemic. Grab your pen and paper or keep these show notes nearby because in this show, we dive into very specific topics presented in the book that set the stage for the tools you need to level up your mental game. Carrie is also host to the Injured Athletes Club podcast, and has a Facebook support group for injured athletes. We encourage you to pick up a copy of her new book, Rebound. This book, Rebound, is not just helpful for injury. People are struggling for many reasons right now, and books like this can help. Injury parallels the covid19 pandemic cancellations and abrupt and unexpected changes to the 2020 season. Mainly, none of us are racing right now; we’ve had that taken away, so it’s a lot like being injured, and thus, the process to healing has parallels. From a mental perspective, we are all “injured athletes” in a sense right now… and it’s not easy! On this episode: Injury/setback is just as much MENTAL as it is PHYSICAL Dealing with all the unknowns that come with an injury/setback can be challenging, but it’s also a normal part of the journey to encounter setbacks! How to continue to stay motivated through setbacks by deliberately adjusting your goal(s) Possible correlation between high levels of stress and those who get injured more often More research needs to be done to determine the cause and effect. Chronic stress can throw the HPA axis out of whack, making it more difficult for your parasympathetic nervous system to do its job of calming you down. High levels of stress can affect: Our immune system Our brain, making it harder to make rational decisions When we are under stress, sometimes self-care is one of the first things to go. When injured, not racing, or in any position from which one needs to bounce back and recover— don’t ignore the mental component of the setback too. During the recovery process, go F.A.R. Feel – feel your feelings without guilt and label the specific emotion. Accept – accept where you’re at right now. Recover – your recovery is your sport! “Injury ranks among the most stressful events you will go through as an athlete; not only are both your body and your mind under duress, but you’re often denied the regular endorphin boost that comes with intense physical activity. Proactively seek out these feel-good neurochemicals aids in recovery by countering the stress you’re enduring.” ACTION: Make a list of alternative ways to boost endorphins, seek joy and support. Getting (un)stuck If you want something to be different, you have to do something different. Progress is not a perfect, upward trajectory. Seek external support. Control Write down what is inside and outside of your control What do you notice about the two sides? Which side do you feel like you have been living in? Hardiness – personality construct made up of three different parts: control, challenge, and commitment Encouraging a shift in focus on what you still can do Our thoughts like to time travel; when we feel out of control usually we have traveled too far forward (i.e., too wrapped up in the what-ifs). STAY PRESENT or cultivate the ability to bring yourself back to the present moment Meditation is a tool to help cultivate/develop mindfulness. Key takeaways Do things to help mitigate stress. Double-down on things that bring your joy and relaxation. Have things to look forward to, even something small! Incorporate random reminders into your life: Set an affirmation reminder on your phone for your future self! We have a tendency to want to run away from our emotions, but so much can be gained by allowing yourself to feel your fe

Sponsor: One of the newest additions to our Shop page is Fullscript, an online dispensary with professional, high-quality supplements from a verified distributor. When you sign up for Fullscript through EP you can get 10% off thousands off supplements from hundreds to the top brand names like Nordic Naturals, Pure Encapsulations, and Designs for Health. When you buy supplements from a trusted source like Fullscript you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary.. Intro A fun challenge because why not: How close can you get to running 10k on the dot without looking at your GPS or watch? The rules are: NO well-known routes, it must include hills and of course you can not have a stopwatch or a map! Cover your watch. Press start and run until you think you’ve covered 10k. Study discussion: Intramuscular mechanisms of overtraining Published Jan 2020 From the study: “the purpose of this review is to discuss potential underlying mechanisms that may contribute to exercise-induced overtraining syndrome (OTS) in skeletal muscle.” Prevalence Studies report that ~30% of both young athletes (< 18 years) and elite athletes (> 18 years old) have experienced overreaching/OTS at least once [6–9]. However a prevalence of as high as ~60% in male and female elite runners have been described [10]. Defining OTS Persistent underperformance despite > 2 months of recovery, Changes in mood Absence of symptoms/diagnosis of other possible causes of underperformance [8,9,11,12]. OTS has been attributed to both central (psychological, neurological) and peripheral (intramuscular) mechanisms [8,9,11,12]. The major proposed mechanisms underlying skeletal muscle weakness in OTS: Glycogen depletion hypothesis- contributes but not enough to explain mechanism nor directly cause. Muscle damage hypothesis- Mechanical damage not directly responsible for exercise-induced loss of force or OTS; not a direct cause. Inflammation hypothesis- Thus, repeated strenuous exercise can induce a persistent intramuscular molecular cytokine signature, which shares commonalities with disease states of chronic inflammation (e.g. rheumatoid arthritis [80]) which is accompanied by muscle weakness [76–78,80]. As a result, repeated strenuous physical activity with too short recovery periods that induces soluble factors which prolongs the duration of inflammation will most certainly lead to decreased muscle function and may well be a key component in OTS. The oxidative stress hypothesis- Similar to chronic disease, OTS may represent a state of chronic oxidative stress. For instance, blood markers of oxidative stress (e.g. depletion of reduced glutathione (GSH)) can persist for longer than a month following an ultra-endurance running event [100]. Conclusion: “Current data implicates reactive oxygen and nitrogen species (ROS) and inflammatory pathways as the most likely mechanisms contributing to OTS in skeletal muscle. Finally, we allude to potential interventions that can mitigate OTS in skeletal muscle.” Inflammation For instance, over-expression of IL-6 causing chronically elevated IL-6 levels in skeletal muscle, results in lowered force production, reduced expression of proteins in the mitochondrial electron transport chain, and diminished respiratory capacity [81]. Moreover, exercise-induced muscle damage can persist for weeks and trigger macrophage activation where several cytokines (incl. TNFα, IFNγ, IL-6, and IL-10), appear to be involved [44,50,63,64]. VICIOUS CYCLE: Cytokines are known to increase the production of reactive oxygen species (ROS) and in turn, ROS can promote release of pro-inflammatory cytokines [67,80,84–86]. (And process continues) ROS can cause an imbalance in the redox state of the muscle, resulting in impaired exercise performance as evident in athletes with OTS [12,87]. One solution to mitigate OTS: use of antioxidants to alleviate the oxidative stress. “We acknowledge that antioxidants (e.g., vitamin C and E) given to healthy individuals can have detrimental effects on endurance training adaptations [94–96]. However, here we imply that OTS more closely resembles a state of chronically elevated oxidative stress, such as in chronic disease, rather than exercise adaptation. Antioxidants and anti-inflammatory compounds may show promise in neutralizing the elevated oxidative stress and chronic inflammation in muscles of athletes with OTS, although further research is required. Of note: Many articles referenced were rat studies, and OTS is a HUMAN condition that is about more than muscle physiology. Jessie asks: The 30% rule for running and should we follow it This rule states that your weekend long run should be no more than 30% of your total weekly volume. How and why this is, where does it apply (eg triathlete vs runner), when should it be considered (eg running durability), etc. What the Coaches say: Even though this percentage is a good gene

Sponsor: If you haven’t visited our shop page lately, why not check it out and see if there is a brand or service that fits into your needs this season. Like how about finally getting that blood work done you know you need, and making it easy and hassle-free by ordering your labs through Inside Tracker, which is geared toward athletes with up to 43 biomarkers that you can test. Get 10% off Inside Tracker packages when you shop through us. Or what about all the healthy foods offered by Primal Kitchen. Primal Kitchen is one of the few brands we trust for truly clean ingredients (dressings, sauces, and more FREE of industrial seed oils, etc.) and they make cooking that much easier and more flavorful! See Tawnee’s pantry–she’s a faithful Primal Kitchen customer. Welcome to episode 18 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Seasonal Eating Guide – Summer: Raspberries Resistant starch source, along with other berries too! Berry Polyphenols Inhibit α-Amylase in Vitro: Identifying Active Components in Rowanberry and Raspberry Evidence to show that raspberries inhibit amylase, the enzyme that we use to digest starch, leaving more for our good gut flora (i.e., acts as resistant starch). Polyphenol-rich extracts from a range of berries inhibited α-amylase in vitro, but the most effective were from raspberry and rowanberry. Such synergistic interactions could have implications for the current clinical use of acarbose for postprandial glycaemic control in type-2 diabetics. Lower sugar than other fruits (50-75% less than things like apples and mango). It has anthocyanins which may improve blood sugar. Incorporate raspberries literally anywhere (e.g., spread raspberries right on your toast), but specifically, have with your higher carb foods and note if it helps your PP blood sugar response! Arugula A peppery, nutty salad green with a bitter bite. Mass-produced Baby Arugula will be milder, “wild” arugula will have more of a kick. Mostly grown in CA and AZ, but also found locally in many other places. Arugula goes bad within a few days; the best way to store it is to keep them in a damp paper towel. Plastic bags create a moist environment that makes them mushy. Use raw from basically anything: pizza, omelets, pasta, salads (pairs well with fatty and acidic ingredients), as a side to meat or fish, or chop them up for a pesto! Health Benefits Glucosinolates – sulfur-containing compounds, and key phytonutrients that are believed to act against cancer cells High antioxidant food – Vitamins K, A, & C Liver – arugula contains cleansing properties that help counteract the poisoning effects of heavy metals particularly in your liver Figs Peak season mid to late summer. In season, go for the fresh/raw figs, not the dried ones. Although dried figs are a powerhouse of nutrients, 100g of dried figs have more than 3x the carbs and sugar than 100g of fresh/raw figs. High in fiber and potassium. Throw in with a salad – pairs well with arugula, goat cheese, and walnuts; use to naturally sweeten your oatmeal; make homemade fig bars; sweeten your smoothie bowls or have with yogurt; eat them plain as a snack. Good for 7-10 days. The Effects of Ficus Carica Polysaccharide on Immune Response and Expression of Some Immune-Related Genes in Grass Carp, Ctenopharyngodon Idella Used in traditional Chinese medicine commonly as an aid in healthy immune function Fruit, root, and leaves are used in native system of medicine for gastrointestinal disorders (colic, indigestion, loss of appetite and diarrhea), respiratory disorders (sore throats, coughs, and bronchial problems), inflammatory disorders and cardiovascular disorders (Ponelope 1997). Fig has been traditionally used for its medicinal benefits as metabolic, cardiovascular, respiratory, antispasmodic, and anti-inflammatory remedy (Duke et al., 2002). This study showed that fig (isolated Ficus carica polysaccharide (FCP) from fig and turned into a liquid tincture) can help stimulate an immune system response in grass carp (fish) to ward of illness and bacterial invaders we don’t want (source). Parsley The season begins in late spring to early summer. Curly leaf (French) is mild and slightly herbaceous. The flat-leaf (Italian) is more grassy and peppery. Food safety recalls from salmonella contamination so grow your own or buy local and wash it! Refrigerate in a plastic bag for up to a week, OR better yet, in a glass jar upright with a few inches of water. Make tabbouleh – Middle Eastern salad made of bulgur wheat, tomatoes, and herbs. Or persillade (French) – Finely chopped parsley and garlic to add to roasted veggies, rice, pasta, or eggs. Health benefits ½ cup is 50% of vitamin C High in vitamins K and A Considered the “motherlode of disease-fighting phytonutrients” Flavonoids

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has two new flavor of energy bars for you to try—salted peanut butter and chocolate almond butter—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at generationucan.com for that same 15% discount. Intro Discussion: Covid & Movement via Garmin Article from Garmin about health trends since COVID Steps decreased 12% in April But workout activity steps increase 24% People exercising more to offset less movement? Epidemiological studies indicate that most American adults sit for a least 10 hours a day Prolonged sitting leads to increased risks for heart disease, Type 2 diabetes and other metabolic disruptions, high circulating TGs (muscles at rest don’t as easily break up TGs). Athletes are not immune to this: Even an hour-long workout may not be enough to combat prolonged sitting. (Your body still might have difficulty with fat metabolism the next day.) More people are building out home gyms. In addition to doing a complete workout in your home gym, consider trying “slow weights.” 4-s Sprint Study Hourly 4-s Sprints Prevent Impairment of Postprandial Fat Metabolism from Inactivity https://www.nytimes.com/2020/04/29/well/coronavirus-exercise-heart-health.html Interrupting a long day of sitting with just 5 x 4 sec sprints every hour for 8hr (in this case cycling) can have the following benefits NEXT DAY: Reduce postprandial plasma lipids by 31% Increase fat oxidation by 43% Glucose/insulin unchanged in this study However, I’ve noticed that sprints in the 1-2hr window post-meal can lower PP glucose for those who need that as an intervention. Add that up and it’s less than 3min a day of sprinting, not including recovery interval between sprints. (They had a 45sec rest between each set of 5.) Suzanne S. asks: How to build a smart weekly schedule? Hey guys! I’m a long time listener and really value the advice you two hand out. You keep me company early on Saturday mornings! I liked your May 8th podcast which discussed training for life vs a race and it sparked a question. I’m guessing that I might be overthinking, the way I often do, but here it is anyways: Brief history: I’m a 39 yr old female who loves exercise and getting outdoors first thing in the morning. I used to run half marathons (middle of the pack, trained with a running group) but I burnt myself out 5 years ago due to too much exercise and work and stress and not enough rest and relaxation. I started following the MAF approach and have learned a lot about listening to my body. I also have never really gotten to the point that I can do anything more than a shuffle at MAF. My routine for a few years has been a 45 minute shuffle/walk (5ish times/week) around the flattest streets that I can find in my neighborhood. It gives me a dose of fresh air but otherwise it feels lame (because it’s neither a walk nor a run) and I end up not having time in my day for other exercise. I should mention that my goals are to be healthy, strong and well-rounded and be able to comfortably go for an easy run with a friend once in a while. I’m not interested in training for a race or running long distances. I also have to be careful about stress and not letting myself overdo it in terms of exercise. During this weird covid time, I’ve switched things up a bit and have been going on some shorter non-MAF runs (25-30 min, heart rate around 160 at an easy pace – feels good as long as I keep it short), lots of walks and doing more strength work (body weight exercises, TRX and some weights at home, nothing crazy heavy). I get a nice little boost of energy from these workouts. I like the variety and although I have this bad feeling psychologically about letting my heart rate go up, I am having way more fun! My question is as to how to schedule things: I’ve heard of the idea of making hard days hard and easy days easy. Would it make more sense to do strength work on the same days as my short runs and then have a few days/week where I stick to things like walking and yoga? Or is it ok to do a little bit of hard work every day as long as it’s for a short time – say a 25 min run followed by a 20 min walk a few days/week and a 25 min strength session on the alternating days with one rest day/week… Again, maybe I’m overthinking but would love to hear what you have to say. Thanks again for all you do and take care during these crazy times! What the Coaches say: Burnout is descriptive of a mental condition, not a physical one. Lucho doesn’t see any indication of physical overtraining in your language. Your effo

Sponsor: One of the newest additions to our Shop page is Fullscript, an online dispensary with professional, high-quality supplements from a verified distributor. When you sign up for Fullscript through EP you can get 10% off thousands off supplements from hundreds to the top brand names like Nordic Naturals, Pure Encapsulations, and Designs for Health. When you buy supplements from a trusted source like Fullscript you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary.. Dr. Steve Gangemi, aka The Sock Doc, is back on to discuss sleep habits, supplementing, CBD, and more. Steve is a holistic alternative health care doctor who runs a practice in Chapel Hill, North Carolina. Learn more about his practice at drgangemi.com and visit his many resources at sock-doc.com. On this episode: Do you have questions for The Sock Doc? Please email them to [email protected] Please help support this podcast by leaving a review: iTunes, Stitcher. Melatonin The main reason someone is unable to sleep well is due to high-stress hormones The Soc Doc usually sees individuals making enough melatonin; however, individuals think they need more to suppress a skewed cortisol pathway Doc Parsley’s Sleep Remedy Melatonin was added to the formula Melatonin can make you feel better, but you may not be addressing the actual problem By supplementing with melatonin can we prevent our body’s ability to make it on its own? How much is too much melatonin? How the dietary aspect plays an important role Brain-adrenal balance (HPA axis), hormones, and neurotransmitters: Melatonin is inversely proportional to cortisol (i.e., high cortisol at night is not good for melatonin) Sex hormone imbalances; neuroendocrine influencers that can result in sleep disturbances. Cortisol patterns All these things measured on the DUTCH Test How do our natural neurotransmitters affect melatonin and sleep? GABA – the main inhibitory neurotransmitter, sleep promoter, decrease the activity of our wakefulness promoters (histamine, serotonin, norepinephrine) Serotonin – too little not good, too much not good; serotonin makes melatonin; diet can play a role If you’re suffering from sleep issues, please consult with a health practitioner. Know why you’re taking a supplement The Power of Sleep Common Sleep Problems CBD for athletes It doesn’t cure anything; it might help reduce certain symptoms, but it does not correct the real issue. Good CBD will have ~.3% of active THC in it; you might not pass a drug test What is the reason you want to take CBD? Purported benefits? Yes, for certain populations (e.g., people with seizures). Carolyn asks: Hypermobile athletes and shoe choices, strength training, etc. I’m a 29 year old woman, been doing endurance sports for around 10 years now. Mainly cycling, however I’ve thrown in some triathlons and a few half marathons through the years. (PB half is 2:23 and would love to lower this). Prior to all this, I was a competitive luge athlete for 9 years which was mainly a power and explosive speed based sport. Big change in training but still love my time in the weight room as a result. For 2020, I have set myself the goal of doing my first half Ironman. My question revolves around running economy and efficiency as an athlete with some ligamentous laxity and hypermobility. I have always considered myself flexible but never considered it as a problem. However, I recently developed peroneal tendinitis and have been in physical therapy. This is my first running injury in many years. My PT commented on the hypermobility of my lower legs and feet in particular. I have double the normal range of motion in dorsiflexion (30 instead of 15-20 degrees), hyperextend my knees and have hypermobility in my first rays (big toes) and flexible flat feet. I have transitioned to zero drop shoes for running through the years as they irritate my knees less than traditional shoes. Altras have been my preference due to the wide toe box. On a completely separate tangent, not loving the most recent iterations of their shoes. But that’s for a different day. Now my PT is recommending I switch to a more traditional running shoe with some stability to offset my hypermobility. As I’ve thought more about the biomechanics of it, it seems to make some sense. It also got me wondering, would that potentially make me more economical when running as it takes away from my full range of motion? (In my case, not a horrible thing). I know Lucho always stresses stiffness in the lower legs as being good for running economy and wondered if this would help. If not, any tips on strength training exercises to increase running economy? Always looking to get faster and would love your input. What The Soc Doc says: Estrogen’s effect on ligaments in women Estrogen levels too high, progesterone levels too low PMS is common in females, but it is not normal Loose ligaments and connecti

Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the ads on the sidebar banner or the Amazon search bar (to the right of the page), or click the Amazon links in the show notes. Thanks for supporting the show! We are back with Dr. Phil Maffetone to discuss some of his new published articles and help you get to the bottom of your seasonal allergies. Topics discussed: Phil Maffetone and Paul Laursen: Maximum Aerobic Function: Clinical Relevance, Physiological Underpinnings, and Practical Application Phil Maffetone and Paul Laursen: The Perfect Storm: Coronavirus (Covid-19) Pandemic Meets Overfat Pandemic The coronavirus is found in a higher prevalence in people who are overfat or have downstream chronic diseases and inflammation that overfat causes. Tale of two pandemics Phil Maffetone: SPECIAL REPORT: COVID Recovery Now is not the time for politics, but for public health. We, as individuals, can create change. Seasonal allergies: If you have seasonal allergies, it means your health is impaired on some level. Because of that impairment, you’re not going to burn as much fat at the higher heart rate you wish you could maintain in training; therefore, you have to train at a lower heart rate to maintain a higher level of fat burning. The 180 Formula If you get more than two colds, infections, or bouts of flu per year, that is too many. Steps to improve your gut health: Get rid of junk food and sugar. If you still have problems after removing junk food and sugar, you may have to eliminate certain foods. If you’re still having issues, you may want to take a test (e.g., stool test). If you’re still having issues, you may need to see a Gastroenterologist. It will take time to heal your gut. Supplements; keep it simple! MAF training and gut health The post Dr. Phil Maffetone 25: Steps To Naturally Overcome Seasonal Allergies, Social Distancing From Sugar, and More first appeared on Endurance Planet.

Sponsor: Body Health’s PerfectAmino® 300-count Tablets are NSF Certified for Sport, so you can trust that they’re clean and free form contaminants and banned substances. What you see is what you get. Please note: at this time it’s just the PerfectAmino® 300 count bottles that are NSF certified but all PerfectAmino® is made under the same roof with the same standards. PerfectAmino helps you fight fatigue, maintain and/or build lean muscle mass, and better sustain your training loads. It literally counts toward protein grams in your diet and vegan friendly. Buying PerfectAmino through us helps support the podcast and ensures that you are getting the highest efficacy and quality care in your supplements rather than risking old, poorly stored, less efficacious supplements bought elsewhere on the internet. Welcome to episode 17 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Julie is using this book: Training for the Uphill Athlete for her 50k training plan. Sarah asks: Managing caloric intake Hey all, I have a question about caloric intake during ultra training – I started running 50ks in 2017, and never really went with a meal plan or was even well informed about my caloric needs; I actually did my first 50k race after 28 days of strict keto, didn’t eat anything during the race and had one of my best performances to date. I’m now in the midst of training for my second 50 miler and my first 100k this spring, and have started to pay closer attention to overall energy balance – mainly for performance reasons and not due to any negative hormonal symptoms. Throughout this entire process (even the keto, which continued for another year and a half) I never lost my cycle (though its been harder to track with an IUD). With 50+ mile weeks, daily caloric needs break 3700kcal, which can be really really difficult to get (I’m a 27 year old female, 5’10”, 17% body fat, 60kg of lean mass). My question is this: if your only two options are low-quality foods or no food, do you eat lower quality foods to get your daily calories? Obviously all high quality calories are ideal, but if that’s not an option is it better to eat a cookie or two to get the calories or skip things like processed flour, sugar, or simple carbs and finish the day in a deficit. I would consider high quality to be unprocessed, natural foods without added sugar. Thanks! What the coaches say: Article – UM study finds diverse diet as effective as sports supplements for female athletes Study – Males and Females exhibit similar muscle glycogen recovery with varied food sources 8 males and 8 females 90-minute glycogen depleted cycle 2 carbohydrate feedings afterward with either the sports supplements or potato-based product Muscle biopsies (glycogen) and blood samples (glucose, insulin) were taken during recovery Conclusion: “These results indicate that food items, such as potato-based products, can be as effective as commercially marketed sports supplements when developing glycogen recovery oriented menus and that absolute carbohydrate dose feedings (g kg−1) can be effectively applied to both males and females.” Summary: The researchers found no difference in the efficacy between Gatorade and Mcdonald’s hashbrowns at recovering glycogen stores. Both products were low quality, but there doesn’t seem to be a difference between the liquids and solids, and that the more obsessed we get with finding the optimal option, the less likely we are to recover properly. Since you’re eating really well most of the time and are struggling to meet your energy needs, eat the cookies. Our bodies are resilient and will know what to do with the contents of the cookies and put it to good use. A more light-hearted approach to refueling can be incredibly beneficial as the stress is low, and you’re more likely to meet your needs because you’re not “waiting to make something healthier” a couple of hours later when you get home. Meal quality doesn’t have to be perfect! Meeting your caloric need is more important. In the middle of nowhere and stuck without food? Find a gas station and look for hardboiled eggs, fruit, cookies. Ditch the keto! There is no need to be doing keto, especially during your in-season. Marco asks: Questioning ongoing LCHF vs periodizing carbs Hi. Marco, 32 yo from Belgium. I’ve been a MAF and LCHF enthusiast for many years. I’m even Primal Health Coach certified. I’m also an avid marathoner (PB of 3h05 and currently training to BQ). However, I’ve been questioning the LCHF approach for a while. Let me explain. During my last training cycle (end of 2019), I was training 4-5x a week (about 50 km/week), including a weekly long run and another hard workout on the week (threshold or HIIT). The rest was aerobic training. I was eating LCHF pretty m

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has two new flavor of energy bars for you to try—salted peanut butter and chocolate almond butter—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at generationucan.com for that same 15% discount. Intro: Lucho is LiveStreaming on Twitch. You can contact him there and ask any questions (or make fun of him Tawnee’s Quarantine Bike/Run/ST Brick Each 20’ bike is executed as the following, increasing intensity each set as desired: 5′ warmup 10′ low cadence climbing/rolling hills 5′ high cadence 90+ (note- the actual intensity/watts/HR on each set of bike is meant to progress from moderate to hard) Set 1 20′ bike – building to MAF to MAF + 5bpm 1 mile run – MAF/Z2 (no more than 5 over MAF) Strength: 3:00 stretch cord swim exercise variations (mix it up for 3′ continuous) 25 KB swings (sub exercise of choice e.g. split squat jumps) 10 bridges with weight on hips 10 reverse lunges or Bulgarian split squats with weight 60″ plank variations Set 2 20′ bike – intensity now build to Z3/tempo 1 mile run at tempo/Z3 (aim for about 1min faster or 10bpm ish over MAF) Strength – repeat Set 3 20′ bike – intensity from tempo to threshold 1 mile run @ threshold/Z4 Strength – repeat Set 4 AYF (as you feel) Lucho’s Brick Workout *Squats can be lunges or bulgarians *Pushups can be stretch cords *Burpees are what people do all day in hell 12 x 1:00 / 30″ easy 50 squats 40 pushups 30 burpees 1:00 plank Bike/run- 10 x 1:00/30″ easy 45 squats 35 pushups 25 burpees 1:00 plank Bike/run- 8 x 1:00/30″ easy 40 squats 30 pushups 20 burpees 1:00 plank Bike/run- 6 x 1:00/30″ easy 35 squats 25 pushups 15 burpees 1:00 plank Bike/run- 4 x 1:00/30″ easy 30 squats 20 pushups 10 burpees 1:00 plank Totals: Bike/run = 1:00 Squats = 200 Pushups = 150 Burpees = 100 Planks = 5:00 Results from Tawnee’s HR Experiment Tawnee had her athletes go one week running at perceived MAF, but with HR not visible on their watches (though it was recorded). She discovered that most of her athletes ran at a faster pace with a lower HR when they could not see their HR! Why? We often get wrapped up in sticking to MAF and that extra stress causes an increased HR. Give an intuitive MAF week a try and see how it works for you! Cody asks: Training ‘For Life’ vs. a Race Hi guys, I have been a listener for about a year now and I love the show! Thank you so much for your down to earth advice. My question is: what are your recommendations for training (specifically running) when we are just looking for long-term health and improvement across the board vs. training for a race on the calendar? Especially for people who are looking to do some strength training as well? I feel like this is applicable when COVID-19 has forced a lot of those races to be cancelled. Will I continue to see running improvement sticking to MAF runs 3x/week ~45-60 min/day with a longer run on weekends (so 4 runs/week total), or will there eventually be a plateau and no further improvement? If I do mix in “fun-runs” (tempo, fartlek, etc) will that hurt potential running improvement? My current plan is: Monday – strength training (ST), tuesday – run, Wednesday – run, Thursday – ST, Friday – run, Saturday/Sunday – long run/rest in some order depending on schedule. ST (3-5 reps x 5 sets @ 70-90% of 1RM) = squat, deadlift, bench, pull-ups T/W/F Run = ~45-60 min @ MAF Sat/Sun Run = 60+ min low end of MAF Goal = would like to improve on everything, but improving run > ST. MAF = 151 bpm, ~9:15 pace I am a 29 year old Male, 180 -190 lbs during year, former high school athlete, dropped off a little bit in college, and got back into working out after college. Last few years, I have done a mix of strength training, CrossFit, and endurance (have done a few half marathons and competed in my first sprint triathlon last year). I have found that I prefer the peace that comes with running above anything else. Thank you for continuing to put on a great show! Cody from Nebraska What the Coaches say: Lucho would worry about plateauing more in strength than running. Do this for 4-6 weeks and see if your average MAF pace improves. If not, then you’ll need to reassess the program. Tawnee recommends changing your Wednesday run to include some intensity and consider doing some fartleks in your long run. (Since you’re young and healthy, you can probably get away with some intensity). “Allow” the fun runs, rather than “plan&#8221

Sponsor: Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use, and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Like how about finally getting that blood work done you know you need, and making it easy and hassle-free by ordering your labs through Inside Tracker, which is geared toward athletes with up to 43 biomarkers that you can test. Get 10% off Inside Tracker packages when you shop through us. Or what about all the healthy foods offered by Primal Kitchen; when you shop through us you get a free box of bars too! Primal Kitchen is one of the few brands we trust for truly clean ingredients (dressings, sauces, and more FREE of industrial seed oils, etc.) and they make cooking that much easier and more flavorful! See Tawnee’s pantry–she’s a faithful Primal Kitchen customer. Navigating through the coronavirus era with compassion and success is the theme for this episode. Our guests today are Dr. Julian Abel, of Compassionate Communities, who recently joined us for a podcast on social connections and their benefit for health, performance and longevity. Well ironically this show debuted right before the COVID19 pandemic unfolded, and just days later we were told to maintain social distance. So we wanted to bring Julian back on to talk about how we can and should still stay connected during these ever-changing times. And also with us is Mr. Chris Kelly of Nourish Balance Thrive who’s been on several Endurance Planet podcasts. Chris has some very interesting perspectives and points of research that tie into the theme of today’s show. If you are seeking out some dialed in health and performance coaching check out Chris and his team at Nourish Balance Thrive.   On this show: Self-introspection Chris’ recent webinar with Simon Marshall & Lesley Peterson Endurance Planet podcast episode with Simon Marshall, Ph.D., and Lesley Paterson: How To Be A Brave Athlete by Managing Your Brain The Brave Athlete – Calm The F*ck Down and Rise to the Occasion We are not wired for uncertainty or loneliness. Why are some people more vulnerable to uncertainty and anxiety than others? Some personality traits may make it harder to cope with stressors, such as uncertainty and loneliness. What’s the best way to go about “checking in” with yourself? We are doing the right thing by physically isolating ourselves right now. You don’t want to get yourself or others sick, and you don’t want to spread the infection. Because we are more isolated, what is going on in our minds becomes more apparent. Since we are hard-wired to do the opposite of physically isolating ourselves, it’s important to connect with your compassionate motivation; we have the opportunity to see what’s going on inside ourselves. Steps that you can take to improve mental health: Use meditation to calm the mind. Breathing meditations may calm emotions down; your mind becomes slightly calmer, which makes the thoughts that arise slightly less intense and easier to cope with. Go for a walk outside. If you can’t go outside, look outdoors to connect with nature. Exercise outdoors. Use your awareness to see what is going on in your mind. Tools to use to help when working from home? Noise-canceling headphones Deep Work by Cal Newport The importance of having a sanctuary where you do your deep work. Lesley Paterson and Dr. Simon Marshall: The XTERRA Podcast How to create certainty in an uncertain world through habits. Atomic Habits: James Clear Julian says: “We have become distracted from what is important through the stimulation of our desires and our compulsion with external sources of happiness through acquisition. Instead, what we have now is an opportunity to focus on what is important.” We’ve evolved to be compassionate, social beings; it’s fundamental to our survival. Propaganda (book) 1928 The beginning of the marketing industry and the deliberate selling of stuff we don’t need. Which then led to happiness = acquisition. Robert Waldinger & the Harvard Study of Adult Development TED Talk The quality of relationships is key in determining our health, wellbeing, and happiness. Not the acquisition of “stuff.” The first step to developing quality relationships is to be a compassionate, kind person. Right now, we don’t want to socially isolate! We want to maintain our relationships while maintaining physical distancing. Exercise and race cancelation Is racing the only reason you train? Try and focus on enjoying the process and not on an external factor (e.g., races) Racing is just icing on the cake! Julian says: “We judge others by who they are as human beings, but we judge ourselves by what we do.” Brad Kern’s Podcast The Drama of the Gifted Child by Alice Miller Social Media If you’re connecting with people on social media,

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has two new flavor of energy bars for you to try—salted peanut butter and chocolate almond butter—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at generationucan.com for that same 15% discount. Announcements Lucho is LiveStreaming on Twitch. You can contact him there and ask any questions. Tawnee is making a weekly EP Zwift ride! Follow EP on Instagram for more details. Andrew asks: Daily Double and MAF Drop-off Hey guys, I recently started listening to your show and am really loving it. I’m a physical therapist by “trade” but have also run multiple marathons and identify more as a runner than a PT. I’ve had a few kids (which cuts into training!) and am starting to get back to it. I have a few questions and just curious what your thoughts are. I’m both a coach and a competitor so I’ve got questions for both sides. 1. What are your thoughts on multiple MAF runs in one day? I’m training for my first 50 miler and, because of my work/life schedule, multiple runs in one day is how I get a lot of my miles in. Is there a minimum time needed to get benefit? 30 minutes? Obviously, “how little to train” is just as murky as “how much to train” but I’m curious if there’s any data you suggest as a minimum needed to cause physiological change. 2. Is there any significance to the drop off that occurs in a MAF test? Example: a 4 mile test with a total drop of 15 sec/mile (9:00 min/mile @ mile 1 to 9:15 min/mile @ mile 4) vs. a 45 second drop off (9:00-9:45). Would an earlier/quicker drop off be related to lack of condition vs. later/slower be a nutrition/energy availability issue (just a thought)? Is there a difference in how you would train these athletes? (Not sure what average drop off would be so I apologize if I’m way off.) 3. In thinking about question 2… what about drop off during training? How far do you let your pace drop? And can you use the “rate” of decline to plan nutrition intake during marathon/ultras? Or is it only useful to monitor progress in general terms? Thanks guys, keep up the great work! Looking forward to more shows! What the Coaches say: Lucho has heard Mark Allen say 3 miles is the minimum effective dose for a short run, while Tawnee has heard 35 minutes is the lowest effective dose to maintain run fitness. Three factors to bear in mind: How fatigued are you? 3 miles the day after a 20-miler will be much “harder” than 3 miles on fresh legs. How relatively fit are you? 3 miles for someone running 20 miles a week is really different than 3 miles for someone doing 100 miles a week. What’s the purpose of the run? A recovery run of 3 miles is fine, but an easy workout run should be 4-7 miles. Frequency does matter in gaining run fitness. The MAF drop-off is only significant in that it shows your improvement. You can’t plug it into an algorithm and gain any specific knowledge from it. If you’re doing a long MAF test (like over 10 miles) then the drop-off might be related to fueling. If you haven’t warmed up appropriately, your first two miles on the MAF test will be artificially fast. There’s no definitive pace/mile drop that’s been proven to be permissible. Rather than drop-off, Lucho is more concerned when a runner’s pace becomes too slow, so it’s compromising structural performance (risking injury or illness). Perceived exertion matters. If you genuinely feel good, even though you’re technically over MAF, then you’re fine to keep going. How durable are you? You can push it if you’ve done the work to make sure you don’t get injured. Sandy asks: Endurance as Submax Exercise and Why the Lack of Strength Training in Endurance Programs? Hi Tawnee and Lucho: Thank you for so many episodes of the podcast and so much dedication to getting the information out there. Listening each week now enables me to speak confidently with my many endurance friends about lactate thresholds, anaerobic zones and the other minutae of training. They love that I speak their language! I am an endurance athlete but also a strength athlete as my sports are rock climbing, sea kayaking, bushwalking (as we call it in Australia) and trail running. I would be interested in hearing you and Lucho discuss strength training for endurance around the following parameters: If we assume that endurance is actually a long, continuous series of submaximal contractions, the stronger I am, the better my endurance performance should be as I am using less of my base case o

Sponsor: One of the newest additions to our Shop page is Fullscript, an online dispensary with professional, high-quality supplements from a verified distributor. When you sign up for Fullscript through EP you can get 10% off thousands off supplements from hundreds to the top brand names like Nordic Naturals, Pure Encapsulations, and Designs for Health. When you buy supplements from a trusted source like Fullscript you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary.. Welcome to episode 16 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Jaquelyn asks: Diet Approach while MAF Training Hey Tawnee! I’ve loved the podcast for many many years. I’m a long distance triathlete and dabble in the marathon. I recently changed coaches and I am embracing the MAF method for the first time. I have been listening about it for years but I’m finally a student of the philosophy! I think its amazing and I’m already seeing alot of progress. My question is related to diet while using MAF. I have always had more of a high intensity approach and I’m feeling I need to revamp the area of nutrition as well. Can you give me an idea of the best balance of macros to maintain my weight and fuel my workouts. More details: I’m 36 year old female. 135lbs and 5’7. I have been following a Mediterranean style diet for many years. Fairly low carb because I’m really drawn to veggies over starches. I ran into some hypoglycemia issues about a year ago so I have added more low glycemic carbs. I am feeling better and my blood sugars are more stable. But I do feel like I’m massively under fueling for workouts and training. I have alot of problems with the last half of the ironman/70.3 run. Although I have never had any gastric issues races, I just never can race to my potential. My new coach decided to build my aerobic system with a MAF style approach and I’m curious on how to eat with this new concept. I was doing a low volume high intensity approach for many years. I’m a very busy person, work full time as a dental assistant, own a beef cattle farm, and love, love long distance triathlons. I am currently eating 1800-2000 calories a day. 40% carb, 30% fat, 30% protein. I tried closer to 2300 calories with a 50/20/30 but I was so full all the time it was hard to train! I am currently in a base phase of training, race July 12. 15-18 hours training in all MAF Heart rate, except for my couple tests I do every 3 weeks. What the Coaches say: 1800 calories with a 40% carbohydrates (180g), 30% fat (60g), and 30% protein (135g) This is likely to be too low in fat and overall calories 2000 calories with a 40% carbohydrates (200g), 30% fat (67g), and 30% protein (150g) This is likely too low in fat, and maybe even too much protein. 200g of CHO (carbohydrates) is okay on heavier training days (higher volume MAF), but it doesn’t need to be that high every day Recommended: PRO: Adjust PRO to about 100-130g/day (e.g., 2g/kg/bm), likely not much more needed than that. Only more than 2g/kg under special circumstances such as injury healing, bodybuilding, etc. Too much protein (i.e., more than your body needs) could cause excess amino acids being used for gluconeogenesis where the liver converts amino acids from protein into glucose. This is a totally normal process that occurs on a regular basis, but it may increase when protein intake is very high, which is not something that we need or want. High protein diet is accompanied by increased stimulation of glucagon and insulin within the endocrine pancreas, high glycogen turnover and stimulation of gluconeogenesis. Glucagon is a peptide hormone, produced by alpha cells of the pancreas. It works to raise the concentration of glucose and fatty acids in the bloodstream and is considered to be the main catabolic hormone of the body. Glucagon raises blood sugar, insulin reduces blood sugar. FAT: Increase Only ~60-70g/day or so isn’t necessarily a bad thing. The coaches are not suggesting LCHF, however, your body may be starved of some healthy fats that you need. MAF is a metabolic approach to allow the body to be more efficient with fat. Higher healthy fat intake is complementary. Carbs NOT bad, but low fat is not ideal. BOOST fat to 100g+ (increasing fat on lower carb days is KEY, too). Example of a fairly typical day of healthy fats: 2 TBSP grassfed butter = 24g fat (200cal). Great for women especially. 2 pastured organic eggs = 9g fat (140cal) ½ avocado = 12g fat (130cal) 1 TBSP olive oil = 13g fat (120cal) 4oz grassfed ground beef (85/15) = 17g fat (240 cal) 15 almonds = 9g fat (100cal) 1 TBSP avocado oil = 14g fat (124 cal) 3.5oz wild king salmon = 13g fat (230cal) 2 squares 85% dark chocolate = 9g fat (113cal) TOTAL = 120g FAT (1080cal) CHO: Allow fo

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has energy powders enhanced with plant-based pea protein or whey protein, each option packing 20g protein per serving! And keep an eye out for new bars launching soon. EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at generationucan.com for that same 15% discount. Introduction Tawnee shares her wisdom about working from home (she’s done it for 10 years!) on her blog: (WFH) Isabelle asks: 50 and Breaking 3:30 in the Marathon? Hi Tawny and Lucho, I’ve been a fan since 2011 and I listen to all (well almost all) of your podcasts. These days I’m training for Boston. As I am self coached I often come up with questions but no one around can answer them, so I thought: I should just ask Tawny and Lucho! Here is a bit (or a lot) about me. I’m 49, turning 50 in 2020. I could tell you my height and weight but maybe it’s not relevant so let’s just say, I’m not too big or too thin I don’t think. My body type is on the more muscular side and when I got my genes tested, it said I’m a power athlete (alas not an endurance one) mainly because I’m double deleted in the ACE gene…I don’t think you ever spoke about that in your podcasts so it would be interesting to know what you think about this. I started doing triathlon when I was 35 and competed in mostly Olympics and some half and two IM when I had more time to train as a stay at home mom to two boys (13 and 15). Now I’m back to work but my husband is at home! I quit triathlon and does mostly running (and a little swimming and x-country skiing with the family). My first marathon I did CIM in 4:02 with maybe 35 miles per week training. For my second marathon in 2016, I decided to train more and I followed the Hanson’s method, which at the time found really hard especially going up to 50 miles per week. I did 3:44 and qualified for Boston (yeah!). For my first Boston in 2018 I trained again with the Hanson’s doing only up to 16 miles for my long runs. This was the year where they had a storm but I still did pretty well in 3:40. Came back the next year (2019) and decided to increase the mileage a bit with the same program. I wanted to break 3:30. I did 3:36. OK. Now of course I have to hire a coach, I’m doing NY the same year. She trained me like I never trained before. In August I did 18, 19, 20 and 20 on the week-ends. I was just exhausted. Then she had me take a break early September doing nothing (weird but I’m paying her, so I’m gonna do what she says). Coming back into it mid-September, I felt like superwomen. Then in September and October I ramped back up to 20 mi. The problem is I felt like I had lost the fitness because the ramp up was pretty slow. Anyway, did the race: 3:36 again! I was devastated, after all that training. What went wrong? On the positive side I must say that my pace was pretty steady the whole time and did not deteriorate so much like in my previous Bostons… Now I’m back into training for Boston. Still doing the Hanson’s with added mileage. I’m planning on going up to 20 miles long run again (but not as many, maybe going 18, 20 and 19). Also will try to go up to 70 mi/wk. Honestly I can’t do more than that or else I have to do 2 runs per day and I would never see my kids. I already get up at 4:45 and come back from work at 6 and goes to bed at 8pm (pretty boring). Some other notes: I do strength training early in the season (DL, back squat and other things) I’m not injury prone thanks to Jay and the Balanced Runner whom I discovered on your podcast! Here are my questions: What should I do differently to break 3:30? Train for a 5k? Try to run 2x on the weekends? Do a different program? Jack Daniels maybe? Is breaking 3:30 in the realms of possibility since I’m not getting younger? Thanks so much, love you guys and the podcast. Forgot to mention a very important info. Here are different times at other distances. Which tells me I should be able to go 3:30? Mile: 6:14 5k: 21:30 Half-Marathon: 1:39:50 What the Coaches say: At a certain time in your season, the long run should be your key run and the thing you want to focus on adapting to. It would be worth cutting down your overall volume so you can adapt to a 20-mile long run. Once you feel comfortable running 20 miles, then you can add and adapt to other stressors. You highest volume should be 20 weeks out from the race. Then you can work on intensity. 8 weeks out, you can start focusing on volume at race pace. Four individual long runs doesn’t make or break a year. With coronavirus stopping racing for now, now might be a good time to try Luchos’ 20×20. Remember, your genes are not your destin

Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner or search bar (to the right of the page) or click the Amazon links in the show notes. Thanks for supporting the show. We’re joined by Brie Wieselman, a functional medicine practitioner from Santa Cruz, CA, who runs a successful online clinic with other clinicians serving patients all over the world, where she specializes in gut health, hormones, and female health. Brie is also a new mama, who gave birth around the same time as our host, Tawnee! They both had difficult journeys to ultimately welcoming their daughters, and they are also taking extra good care of their bodies in the postpartum phase with research-based, functional health methods that benefit mom and baby. For more about Brie’s services and inquiring about hiring her, click here. As mentioned in the show, if you’re curious about Brie’s experience with gestational diabetes, you can read more here. Also dive into her full postpartum recovery plan, which we discuss in length on this episode. This is Brie‘s third appearance on EP, the other two shows can be downloaded and listened to here: Foundations of Functional Medicine and Applications to Reach Optimization and Functional Healing For Endometriosis – The Role of Diet, Hormones, Gut Health and More. Also, if you’re interested in supplements mentioned during this show, check out Fullscript where you get access to over 15,000 quality supplements from over 300 trusted brands like Nordic Naturals, Pure Encapsulations, and Designs for Health. Fullscript guarantees their products are never past expiry, counterfeit, or stored incorrectly. Make sure to sign up using our link.   On this show: Timeline for the postpartum phase Around 1 year On average, the relaxin hormone remains in the new mother’s body for up to 6 months minimum, but longer in women who continue to breastfeed. 100% of women who give birth will have diastasis recti to some degree Every woman who has delivered a baby should see a pelvic physical therapist. In France, every woman who has delivered a baby gets a prescription for PT sessions. Evidence-based app for resolving diastasis recti: Every Mother Study: Every participant who completed the workout program fully closed their diastasis recti gap Brie is passionate about breastfeeding through the first year as there are many health benefits for both mother and baby: Breastfeeding and Autoimmunity: Programming Health From the Beginning A Breakthrough in the Mystery of Why Women Get So Many Autoimmune Diseases Breast-Feeding and Diabetes: Long-Term Impact on Mothers and Their Infants Breastfeeding may help prevent type 2 diabetes after gestational diabetes Self-care for athletic moms Respect and trust your body. Your journey is unique to you! Be patient and gentle to yourself. Focus on strength before stretching and high levels of cardio. Start slow/conservative and work up. Make sure you adhere to a healthy, sustainable postpartum phase for yourself. Nursing and supply Undersypply affects 20% of postpartum women. Mother’s milk supply is largely determined by postpartum hormones in the beginning, but at a certain point (around 8-10 weeks), it becomes based more on supply and demand. There are many different versions of tongue-ties. Have your baby properly checked for tongue-tie issues (it’s more common than we realize). Don’t go low calorie thinking you need to jump weight loss because your milk supply may be affected. No intermittent fasting; it’s too much stress on the body. For some women with low supply, there are data suggesting that the keto diet can work well. A New Study Reveals Important Role of Insulin in Making Breast Milk Stress lowers milk supply/output Postpartum recovery for mom and baby Link to Brie’s blog Additional links for supplements mentioned on this episode: Thorne Basic Prenatal Magnesium glycinate Thorne Cal-Mag Citrate powder DHA Liver and organ powder ProbioticThe post Brie Wieselman: Postpartum Recovery Plan – A Functional Health Approach For Athletic Mamas and Baby’s Wellbeing first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has energy powders enhanced with plant-based pea protein or whey protein, each option packing 20g protein per serving! And keep an eye out for new bars launching soon. EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at generationucan.com for that same 15% discount. Announcement: The April 18th MAF meetup is cancelled for now. Article discussion: The right kind of exercise to help boost your immune system “The compelling link between physical activity and the body’s defense system.” This one is super in-depth! Upper-respiratory infections increased when no exercise was present. Hard exercise (marathon distance) also increased likelihood of infection. Moderate exercise decreased risk of infection. Low calorie diets also increase your risk of getting sick. Volume and intensity can diminish your immune system when you go outside what you’re adapted to. Tawnee’s takeaway: stick to MAF right now. With races cancelled, now’s not the time to try to set PRs or crush your workouts. Just focus on comfortably and safely building your base. Lucho’s takeaway: pay attention to your mental health. Don’t do any workout that feels like a mental stress. You Can’t Boost Your Immune System But You Can Sure Suppress It by Steve Magness This one is simpler, more practical, and somewhat intuitive. Karvonen Formula Marco W. asks: Cancelled Spring Marathon Because of COVID-19, What To Do? How would you handle the training if you cannot run any spring marathon because of covid-19 and instead aim at running in the falls? End the current cycle and start a new one? Transition smoothly between both? I just don’t wanna lose what I’ve been gaining for this training cycle. Best regards from Belgium, Marco PS: I wish you to remain strong and healthy. That’s what matters most! What the Coaches say: You’re going to lose your marathon-specific fitness that you have right now, and that’s a good thing. You have 30 weeks to regain that fitness, which is great. Pullout now and have a rest block. This doesn’t mean laying on the couch. Recoup as necessary (1-5 days). Then jog easy every other day about 5K for a week. After that, you want to maintain your basic aerobic fitness by reducing your fitness to 50% for the next month. We all need to have this new reality about what we should be doing right now. We should not be trying to maintain peak fitness. Look at this unexpected period as a gift to rest and recover so we can come back stronger in the fall. Scott asks: What Now? Dear Coaches, They canceled my event due to the Coronavirus. I have been training for this marathon since mid December. I have followed my training plan to the letter. I hit all of my key workouts: long runs, intervals, hill repeats and tempo runs. I was ready to crush it. The event is not giving refunds but if we finish the race they will send us our finishers T-shirt. I wanted to try and compete for a podium finish. Question: Do I do the virtual race? I really thrive on the energy of having hundreds of others around me to push me along. It’s hard to say if there will be another opportunity anytime soon but how do you motivate yourself to do a 26.2 mile virtual race? And if you don’t do the same course as others then how can you say that you really made the podium or gauge how you have done in comparison to others. I agree to the caution that society is taking in light of the health concerns but I really just wanted to voice my frustrations. Sorry if I sound superficial. Kindest Regards, Scott What the Coaches say: What situation are you in in terms of family? Don’t put others at risk by pushing yourself, possibly getting sick, and passing that on to loved ones. Instead of going for the podium, consider just finishing the race as easily as possible. If you don’t feel like you’re putting yourself or others at risk, then go for it! Amy asks: How to mentally deal? I’ll admit, my sport (triathlon) is a big part of my identity, for better or for worse. And now this spring (possibly even this year) it seems to be looking like no racing will happen. I’m already going a little crazy and feel lost, and it’s adding stress which I know isn’t good. How do I revise my training is one question (I focus on Olys and 70.3s), but I’m also curious to hear the coaches’ thoughts on how to mentally deal with all these abrupt changes due to the coronavirus. I think we’re all feeling a bit lost and isolated right now. PS – I don’t want to sound like a selfish jerk, as I know there are worse problems in the world right now, but I’m just being honest. What the Coaches say: The races will still be the

Sponsor: Our shop page includes the gold-standard supplements by Thorne Research that athletes trust. Whether for performance, improving wellbeing or enhancing health (or all of the above) Thorne Research will have a formula that fits your needs and it’ll be backed by clinical research and 100% quality. Some of our favorites by Thorne include Multivitamin Elite, Vitamin D/K2 drops, Basic Prenatal, Cal-Mag Citrate, Creatine, Meriva 500-SF, Bio-Gest (digestive enzyme), L-Glutamine Powder, Iron Bisglycinate, Beta-Alanine, Basic B Complex, and Thorne’s Sleep Bundle for Athletes. Lexi Miller is a Colorado-based running coach and community manager at Lifelong Endurance. She previously worked in the mental health field, primarily with adults recovering from eating disorders (ED). On this show, we discuss the psychology of EDs, disordered eating and body dysmorphia, and particularly athletes suffering from one or more of these conditions.   On this show: What is the difference between an eating disorder and disordered eating? Individuals with an eating disorder are clinically diagnosable. Examples of eating disorders include: anorexia nervosa, bulimia nervosa, orthorexia, binge-eating disorder, and food aversions. Disordered eating doesn’t fall into those categories above, but it is a term used for unhealthy eating behaviors/worries. It’s imperative to understand why an athlete wants to go on a diet. Lexi is a huge fan of intuitive eating. She doesn’t like to label food as “good” or “bad.” In her practice, she might encourage individuals to look at protein and carbohydrates and when they will serve the body best in regards to performance and recovery. However, if someone is at-risk or fixating, she recommends seeing a nutrition specialist. What characteristics do “good athletes” and someone with an eating disorder have in common? Rigidity and lack of flexibility Over compliance, over coachability, and dependence Obsession All-or-nothing personality Study: “Good Athlete” Traits and Characteristics of Anorexia Nervosa: Are They Similar? There is a value in having the right coach that can monitor and encourage health. These disordered traits are more prevalent than we realize. One of the hardest things about eating disorders and disordered eating is that so few people get help because they are looked at as being normal. To outsiders, the individuals are seen as looking great and healthy, but it’s far from the truth. Men (and athletes) are underdiagnosed because they are encouraged by society to push through pain. In our society, it’s glorified to be mentally tough, self-resilient, and self-disciplined; to not do that, is a sign of weakness. If any of this is resonating with you: seek support, make an appointment with a therapist. How would someone know if they have a binge eating disorder? Eating for comfort rather than hunger, eating due to an obsession, eating past the point of being full and to an uncomfortable level. How would a coach help guide someone in the right direction if they are exhibiting these traits? Talk about how amazing the human body is. Have positive conversations about how the athlete feels in their bodies. Having conversations about how bodies change over time. Coaches should create a healthy dialogue but also encourage an athlete to seek help when needed! Stay away from complimenting people’s bodies. Can people fully recover from an eating disorder? Yes and no Be aware of your triggers Be aware of your thoughts and stories you’re telling yourself Continue to keep a close support network Can people integrate recovery while participating in sport? Individuals can get to a point where they can train and work on recovery. But recovery has to be your priority. Ask yourself why training is so important right now. Schedule an appointment with a dietitian or therapist. Start practicing mindfulness and meditation. Does the sport bring you joy? Write down your values! Make sure you have a balance in your life. Orthorexia is an obsession with eating clean and healthy foods. Two resources mentioned: Life Without Ed by Jenni Schaefer Making Peace with Your Plate by Robyn Cruze The post Lexi Miller: Eating Disorders in Endurance Sports–Common Traits Between ‘Good Athletes’ and ED Patients, Risk Factors, The Road to Recovery, and Pursuing Health first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. Keep an eye out for new bars and protein-enhanced powders being launched by UCAN soon! EP fans get 15% off UCAN, shop now. You can also use the code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount. Janine asks: Maintaining Endurance Base during strength focus I’ve been a listener and fan of Endurance Planet for several years now, but this is my first time writing in with a question. Thanks for all the great content – I really appreciate your work! My main question is: How much endurance training is needed weekly to maintain a moderate endurance base during a period of more focused strength training? Background: I’m a 49-year-old female with some background in running and triathlon since my early 30s. I’ve completed a few marathons as well as various distance triathlons (my only Ironman race was 8 years ago, I’ve been doing shorter distances recently). I am somewhat injury-prone, having struggled with IT band and piriformis issues multiple times. I’m also a martial arts athlete, and have had 2 knee surgeries (ACL, meniscus) in the past 3 1/2 years related to martial arts-related more traumatic knee injuries. I decided I needed to get stronger, so I started going to CrossFit and have gotten hooked. I enjoy the training and community there a lot. My plan is to take this next year and really focus on getting stronger through CrossFit. My question is on how to not completely lose my aerobic endurance during this process. I’d ideally like to be able to at least run a 10K without too much trouble. I currently do CrossFit 3 days per week (M/W/F) and martial arts 3 days per week (Tu/Th/Sa). I’ve only been running once a week (Sun), and it doesn’t feel like enough to maintain running fitness. Questions: 1. How many endurance sessions per week would be good in this situation? Keeping in mind the fact that I’ve got a job and 3 busy teenage kids at home…… 2. Should I just run, or do one session each of run, bike, swim? 3. Should my endurance sessions mostly be done in Zone 2/MAF range? Or does this not matter given the low volume? 4. When would be the best days to fit in the endurance training to allow for recovery from all of this? Should I double up on the CF days? Or on the martial arts days? (Btw training intensity at martial arts is not too high – it’s much more technique-focused). What the Coaches say: How much do you want to sacrifice? You would have to sacrifice CrossFit or martial arts. How much can you do? How dedicated are you to the 10k? You have a good baseline that you can fall back on. If you want to finish a 10k, you wouldn’t have to change anything. One long run a week is plenty. Most importantly, continue to enjoy what you’re doing! Enjoy yourself above everything else. You have a good mix of everything: the power from Crossfit, the distance from running, and martial arts is a central and peripheral nervous system based movement. Stick to one run a week, but if you can add another one, then do so. But do not add the run before a martial arts or a Crossfit workout. Martial arts and Crossfit are skill-based workouts, and fatigue hinders your skill; as an injury prevention method, you do not want your legs to be weak before you do one of these workouts. One way to tweak adding in another run would be to add it in after the Crossfit workout (when you’re tired). 3 miles when you’re fresh and rested vs. when you’re you’re already tired are two different workouts. Dedicated athletes tend to forgo enjoyment for the sake of doing what is right. Biking could be a good way to add some aerobic fitness with little risk of injury. Create your own Crossfit workout that includes more running. Run intervals in conjunction with CrossFit might be a good way to fill in some gaps. Be very gentle! It would be easy to overdue the CrossFit portion, so don’t push too hard (i.e., use bodyweight movements). To lessen the strain on your knees, you may want to do core and upper body workouts for the first few sessions, then as you test your durability, you can gradually add on to that (e.g., air squats, wall sits). Isometrics are a very effective way to develop strength without compromising structure. Modify everything as needed! You can also substitute the running with some biking intervals in conjunction with Crossfit. Questions to potentially reflect on: What does it mean to run a 10k for you right now? Do you want to finish, or do you want to perform? Why does a run 1x a week not feel enough? You can also oscillate between running and Crossfit, while not going overboard. Some weeks can lean towards more running and some towards Crossfit. Even a 10-minute jog after a Crossfit class counts for something! Lindsay asks: Tapering?! Hi Tawnee. I love your show and

Sponsor: Body Health’s PerfectAmino® 300-count Tablets are NSF Certified for Sport, so you can trust that they’re clean and free form contaminants and banned substances. What you see is what you get. Please note: at this time it’s just the PerfectAmino® 300 count bottles that are NSF certified but all PerfectAmino® is made under the same roof with the same standards. PerfectAmino helps you fight fatigue, maintain and/or build lean muscle mass, and better sustain your training loads. It literally counts toward protein grams in your diet and vegan friendly. Buying PerfectAmino through us helps support the podcast and ensures that you are getting the highest efficacy and quality care in your supplements rather than risking old, poorly stored, less efficacious supplements bought elsewhere on the internet. Welcome to episode 15 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Anonymous asks: Is LCHF bad for bone health? Hi Tawnee and Julie. Long time listener and a few-times question writer— thanks for all the great advice! Yesterday I read an article about a study (link to article) that found that suggested that low carb or keto diets can have negative effects on bone health. I’ve been fairly low carb since my early teens (I’m now 25), but definitely dealt with some disordered eating, through my background with a competitive weight class based sport. I had a brief bout of amenorrhea in junior high, but have since gone back to a normal cycle, and I think I sit at a healthy body weight (125lbs, 5’5). But I did jump on the keto train pretty early on, and maintained that for three half ironmans, and began to reintroduce more carbs as I was training for my first ironman in sept 2019 (think fruits, sweet potatoes, potato, beet chips, the occasional bread or rice), and then went back to a lower carb diet again in the fall post-ironman. This article about bone health worries me, especially since the birth control I’m on (depoprovera) is also known to decrease bone density. Do either of you have any thoughts on this? Even though my relationship with food has improved a lot over the years, the thought of switching back from a low carb diet sort of makes me panic. I wouldn’t know where to start, even though I can’t even remember why I think carbs are so bad. Should I add more carbs to my diet? What the Coaches say: The Study: A Short-Term Ketogenic Diet Impairs Markers of Bone Health in Response to Exercise Summary: long-term effects of the low-carb, high-fat (LCHF) diet are unknown, but this short-term study showed that a low carbohydrate diet has negative effects on the bone modeling and remodeling process. Only a 3.5-week intervention; the authors say that is was long enough to get adapted to low-carbs Participants: elite race walkers; 23 males, 5 females High carb condition was high Low carb condition was low Protein was also pretty high at 2g per kg This was not about calories/energy availability; energy intake was matched for both conditions Test block of a 2hr walk at 75% VO2max 3 times over the study (baseline, adaptation, restoration) they collected blood samples to get serum bone markers A summary of the results: in the LCHF group, the marker for bone breakdown increased while it decreased in the level of bone formation (with only partial recovery) after a 3.5-week intervention while training at substantial rates. Mechanism of breakdown: “Results from several studies have shown that if you start an endurance exercise with low glycogen availability then it stimulates the release of cytokine-interleukin6 from the exercising muscles. IL-6 has been hypothesized to increase the activity of another receptor (K B-ligand) which controls bone turnover by increasing bone breakdown.” Bone health is just one of many reasons Tawnee does not recommend long-term keto for people, and specifically for women. <100g carbohydrate a day is not safe and usually has unintended side effects. This study also mentions, “to date, no studies have examined the effects of longer-term restriction of carbohydrates (CHO) at rest or in relation to exercise, although in animal models and children with intractable epilepsy, chronic adaptation to a ketogenic LCHF diet is associated with poor bone health.” Is Louise Burke (a renowned sports scientist) anti keto? Somewhat. “The plural of anecdote isn’t evidence.” Tawnee listened to a 2016 podcast with her on it discussing LCHF and she lands in the middle somewhere with a big emphasis on periodization. But at the end, she did say that she wouldn’t recommend LCHF for performance until there is more evidence for it, which is exactly what Tawnee would expect a seasoned scientist to say Low energy availability When restricting ⅓ of your macronutrients, it becomes incredibly difficult to meet your energy needs as an endurance athlete Have you replace

Sponsor: You hear us talk about UCAN all the time. Many of our athletes and listeners swear by it. How about you? Maybe you’re ready to try UCAN but don’t know where to start? We have the perfect solution: Click here to get more than 50% off your UCAN Tri Starter pack. The Tri Starter Pack includes a sample of all the best UCAN products for just $15, normally $30. This deal is exclusive to our EP audience and not offered to the general public. And for all your regular UCAN shopping: EP fans get 15% off UCAN, just click the UCAN link to activate the discount or use code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount. Announcements Next MAF Meetup: 8am PST April 18th at Laguna Beach High School Natalie asks: How to not be a stressed out athlete? As coaches and athletes, you guys are no strangers to “what it takes” and also no stranger to pushing yourself beyond what is healthy, like Dr. Phil Maffetone said- fit but unhealthy athletes. Most if not all of us endurance athletes go through it at some point: a lot of added stress trying to “do it all.” It’s not signing up for the race/challenges that’s stressful, it’s finding the time and pushing our bodies to get the work done- from the moment we wake up to the moment we hit the pillow. Waking up at 4am to train, fitting in more training after work or when kids are at school, or anywhere between. Plus all of life’s non-sport demands that keep us on the go all day. Kid time. Jobs. Tension with our partner over training & time spent away. Our intentions are genuine, but sometimes figuring this all out can push us into a big stress state (or burnout) even when we’re trying to avoid that. This show helps us be healthier athletes, so how can we pursue our goals in sport and not be so stressed out about how to get it all done- mentally stressed and physically overstressed? How do we keep our body in check when we’re asking a lot of it? How do we keep a positive mindset about how our fitness is progressing when we know “it could always be better if we had more time”? Or missing workouts? Or the sacrifices? Even healthy eating can be another stress to find the time for cooking and food prep! What the Coaches say: Imbalance and sacrifice has to happen. It’s important to be aware of what you’re sacrificing and be ok with it. Eliminate doubt to keep a positive mindset. Look back at your training logs and see when you missed workouts. Can you see how they helped you recover better so you could actually progress? Have a coach who is sympathetic. Shift expectations for your race goals until life settles down. Don’t fall into the “no pain, no gain” or FOMO traps. Practice fighting the urge to become irritable and moody when you’re forced to skip a workout. Reframe the negativity: ask yourself, “What can I take away from this day?” Develop the mindfulness skills to be ok with whatever happens. It’s better to show up for a race undertrained than wrecked and overtrained. Learn how to set boundaries so you don’t push yourself over the edge. Be mindful of your spouse’s communication methods to express his/her discontent with your workouts. Pick up on that and work through those issues directly. You can’t just ask your partner to accept all the time you spend away doing workouts… they have to receive something too. Perhaps compromise or negotiate. DON’T TRY TO BE PERFECT! At the end of the day, you chose this life for yourself. Remember why. Get back to the root of why you are where you are. You can always bail on a race if you feel like it’s having a truly negative effect on your family and life. Prioritize what’s really important. In terms of food, prep ahead! Rose asks: Long Run Duration For Masters Marathoner Hello Tawnee and Lucho and other coaches: I am running the Big Five marathon in South Africa on the Entanbi Game Preserve on June 20th, 2020. I am a 52 year old female and I have run 9 marathons. My last marathon was in 2017 in Bar Harbor, Maine. I am prone to injury. I tend to have issues with my piriformis and also some tendinitis and planter fasciitis in the feet. My only goal is really to finish and since I’ve done quite a few marathons, I know the basics of training. However, I do want a little bit of structure and help so I have signed up with Coach Mosley, who offers training plans and minimal coaching through email. (https://www.myprocoach.net/) I signed up for the masters intermediate training plan. The longest run on this plan is 2 hours 45 minutes. I was concerned about this and sent an email to the coaches. My last couple of marathons have been over 5 hours and so it makes me a bit nervous to have the longest run before the marathon be less than 3 hours. Here is their response: Length of Long Run “It is a good qu

Sponsor: Have you explored Nourish Balance Thrive yet? It’s the wellness solution created for athletes, by athletes. The NBT team can help you heal fatigue, insomnia, hormonal or digestive problems so you can regain peak performance! Nourish Balance Thrive has carefully cultivated tools to better assess your health so you can reach your optimal self.. Our guest on this episode is Dr. Julian Abel, who spent his clinical life as a palliative care specialist doctor where he developed a special interest in compassionate communities, initially as part of supporting people undergoing experiences of death, dying, loss and caregiving. Over the last 4 years, he has worked with Frome Medical Practice applying the compassionate community approach to healthcare in general, with some startling results. He is Director of Compassionate Communities UK, a charity which aims to share the lessons learnt in both palliative care and primary care more broadly. Julian is also an accomplished endurance runner who loves MAF, running with his dogs, spending time with family, surfing the UK coastline, practicing daily meditation, and making his health a priority. On this conversation, we share the power of becoming a healthier athlete via increased quality social connections and cultivating more compassion as well as how to take small steps to be a happier, healthier, more empathetic human, and overcoming loneliness.   On this show: Social relationships have a profound impact on health A public health approach to palliative care through Compassionate Communities Outlines how to help people come to the end of their lives through a wider treatment that includes family, friends, neighbors, and community members A similar approach to care was shown to reduce emergency admissions rates by 15% in Frome, England The Frome Model: Compassionate Communities and a reduction in ER admissions Study: Social relationships are more effective than any other intervention we have at reducing the risk of mortality Susan Pinker TED Talk Face-to-face communication matters Book: The Village Effect by Susan Pinker Humans are social beings When we feel connected with others, we feel better The importance of compassion (the foundation of social relationships) Compassionate Cities – Becoming a Compassionate City What if someone feels lonely? Health Connections Mendip Follow your interests Make small steps and find out what is going on in your community The endurance community has started embracing connectedness through teams (e.g., Betty Designs, Wattie Ink.), training camps, Parkrun events, etc. When people come to the end of their life they often judge themselves for what they do, but they judge others by who they are. There seems to be a cognitive dissonance between what we value in others and what we value in ourselves Robert Waldinger & the Harvard Study of Adult Development TED Talk Quality relationships are key Practice compassion Social media and connectedness Social relationships are so much more than just hearing people’s voices The best way to direct your energy towards a meaningful life is through compassion, love, laughter, and friendship. Can you get that through social media? Be compassionate and kind Additional resources mentioned on this show: Book: The Compassion Project by Julian Abel & Lindsay Clark, available for pre-order here Julian’s TED Talk is coming out in March or April; please check back for the link.The post Dr. Julian Abel: Compassion and Social Connections To Enhance Performance (And Boost Health & Longevity) first appeared on Endurance Planet.

Sponsor: You hear us talk about UCAN all the time. Many of our athletes and listeners swear by it. How about you? Maybe you’re ready to try UCAN but don’t know where to start? We have the perfect solution: Click here to get more than 50% off your UCAN Tri Starter pack. The Tri Starter Pack includes a sample of all the best UCAN products for just $15, normally $30. This deal is exclusive to our EP audience and not offered to the general public. It won’t last forever so take advantage while it’s here! And for all your regular UCAN shopping: EP fans get 15% off UCAN, just click the UCAN link to activate the discount or use code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount. Announcements Next MAF Meetup: 8am PT April 18th at Laguna Beach High School Siri Lindley needs your help! The legendary coach was recently diagnosed with Acute Myeloid Leukaemia. If you can help in this time of need in anyway that feels good: https://www.gofundme.com/f/team-believe-siri-lindley Also, T-shirts and sweatshirts that support Siri and send positive vibes into the universe with words like gratitude, believe, etc. https://teespring.com/stores/siri-lindley/collection/apparel Follow-up from ATC 304 on athletes with meniscus issues/osteoarthritis: Top tips for managing running training load with folks who have knee osteoarthritis Shorter, more frequent runs Slow down Avoid downhills Progressions: volume first Strength training discussion: When we see studies that say strength & conditioning (S&C) did not protect against injuries for runners, does that mean we can and should skip S&C because it’s not effective at preventing injury? Or is it something else that’s faulty in a study like this (e.g. poor programming/doing dumb stuff/lack of specificity, overtraining in running, lack of recovery, etc.)? This study says: “Injury frequency was associated with typical weekly running volume and run frequency. Strength and conditioning did not seem to confer a protection against the number of injuries the runners experienced. Practitioners working with distance runners should critically evaluate the current S&C practices of their athletes, to ensure that activities prescribed have a sound evidence-based rationale.” What the coaches say: Study facts: 667 total included m/f 67% were doing 5k to HM 67.4% injured in last year Stretching and core work most popular 2/3 of respondents did some type of resistance training S&C did not seem to be associated with lower injury rates, but higher running volume was correlated with a higher injury rate. Ray P. asks: Creating Realistic Race Goals I’ve enjoyed listen to your show and have gained a lot of knowledge as I continue through the MAF method. I’ve recently done several months of MAF zone running in preparation for the Fargo Half Marathon on 9 May. My question is how to properly set realistic, but challenging, goals for the race. I recently ran a 5k in 28:59 (yes I’m proud of that 1 second below 29:00) and would like to set proper goals for the half. I’m using the 16 week Garmin Half Marathon Level 2 heart rate plan where I use the MAF zone any time the plan calls for easy and long runs. What the Coaches say: Start using your expected/goal pace range for the half-marathon during your long run and notice how it feels. Can you conceptualize yourself holding that pace for 13.1 miles? You will get faster on your long runs as you continue to train. Test your fitness growth every few weeks with a 5K; the frequency of doing this depends upon your fitness level and volume. Consider your goal pace in relation to your MAF. There are a lot of variables here. Craig asks: What to do when your kid’s coach gives poor or inaccurate information? For all parents of child athletes (or one-day athletes) out there-As Cora gets older and eventually into sports, what will you do when the information coaches give is old and inaccurate? Like eating fat is bad. Or to static stretch before a game. Will you step in? This is probably an issue many of us EP educated athletes will face one day, you included. What the Coaches say: Negate easy stuff like, “Fat is bad” to your kid at home. Having conversations at home is key. For example, if your kid is getting exposed to Gatorade at practices and games, have a dialogue with them about sugar. Don’t contradict the coach in front of everyone at practice. Don’t interfere in a coach’s program unless they’re doing harm. Even then, try to have a tactful, non-confrontational conversation. Chad B. asks: Preparing for a 24hr event I am preparing for a 24 hr event doing pull-ups looking to break the record, but I wanted to try to review some training and nutrition for preparing for that event. Can you share what might be a good process to increase volume of work in prep? If the event is 24 hrs should you build up to a 12 hr training session? What the Coaches say: Do NOT do a

Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner or search bar (to the right of the page) or click the Amazon links in the show notes. Thanks for supporting the show. Welcome to episode 14 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro and resource links: Episodes mentioned in this show: Dr. Michael Breus: Discover Your Chronotype to Optimize Workout Timing, Improve Sleep, Unlock Potential, and More Brie Wieselman: Foundations of Functional Medicine and Application to Reach Optimization Julie is training for an ultra! She is training for The Rut 50K in Big Sky, Montana The Endurance Planet podcast is now under the Health & Fitness category in iTunes. Please help support this podcast by leaving a review: iTunes, Stitcher. Do you have any questions that you would like to ask Endurance Planet? Please email them to [email protected] Lisa asks: Histamine intolerance- how to diagnose, what foods to avoid, and is there a fix? Hi, Thanks for the show! We are told all the time to eat fermented foods, bone broth, eggs, and also many of us who are busy athletes are doing food prep on weekends thus eating leftovers throughout the week. But I think I am having histamine intolerance, and I read those foods are high in histamine. Should I avoid those foods? Are there other foods to avoid? And also how can I verify that I am in fact having a histamine reaction? And if so can I fix it? Some background: I am training for marathons, have been for several years. Female, 36 years old, and worried that maybe I’m having some gut issues and signs of being a bit run down. What the Coaches say: Histamine: Chemical naturally found in some foods; also produced by the body Forms when the amino acid histidine is transformed into histamine Any food containing protein can form histamine under the right conditions Function – to fight off pathogens in our gut. It stimulates our immune system to release killer chemicals that attack the dangerous invaders and keeps our body safe Motility – keeps things moving, excretes the waste and toxins Acid – helps our stomach secrete the acids it needs to digest protein We want histamine, but not too much. An excess can falsely trigger our immune system to release killer chemicals and create inflammation, but since it’s a false alarm and there’s no actual enemy to kill, our immune system is overstimulated for nothing and it ends up hurting us What’s happening during a histamine reaction? When our histamine bucket overflows it generally looks like an allergic reaction with flushing, watery eyes, nasal drip, and a bunch of other stuff listed below 1% of the population has histamine intolerance and most are middle-aged women Histamine is released from immune cells when they detect a threat When released, it triggers smooth muscle contraction in the intestines (often causing cramps and diarrhea), expansion of blood vessels (often causing low blood pressure), mucus secretion in the nasal passages and GI tract, and many other physiologic effects that are intended to fight off invaders More common histamine reaction; e.g. a foreign protein triggers histamine release such as pollen, bee sting, pet hair, etc. Most Common Signs/Symptoms of Histamine Intolerance: Itching, redness, hives and/or swelling of the lips, tongue, or skin Red eyes Swollen eyelids Atopic eczema Sneezing and nasal congestion Asthma Low blood pressure Heart arrhythmia Abdominal pain Bloating Diarrhea Gas Nausea Vomiting Headache Dizziness Sleep disturbances Menstrual irregularity Chronic fatigue Anxiety Depression Where is it coming from? What is the root cause? Mast cell activation syndrome. Estradiol can elicit activation of mast cells > histamine release Overactive/hypersensitive immune issue The body has produced too much histamine because of an overactive mast cells/immune response Intestinal bacteria will directly release histamine Hormones High estrogen levels / estrogen dominance Mast cell activation syndrome – Estradiol can elicit activation of mast cells > histamine release. Estrogen can also down-regulate the enzymes DAO and monoamine oxidase (MAO) which break down histamine. “That time of the month” – symptoms common at the start of the menstrual period (or anywhere between ovulation and just before the period starts; i.e., higher estrogen luteal phase) Also, higher likelihood at menopause, when estrogen levels are on the rise and progesterone is decreasing Estrogen supplements may trigger histamine intolerance. The histamine can then trigger more estrogen production- a vicious cycle! What we want in this equation is more PROGESTERONE! Can inhibit the release of histamine from mast cells Increasing Prog to upregulate DAO The degradation of histamin