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OMM 22: Goodbye and Thank You 17 May 2024 5:00 AM (last year)

One final episode with Tawnee and John for On My Mind. This will be the last episode released on Endurance Planet for now as we press pause on the podcast.

In this show we discuss:

THANK YOU, EVERYONE!

The post OMM 22: Goodbye and Thank You first appeared on Endurance Planet.

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OMM 21: The Autobiography Series, Part 7 (Finale) 10 May 2024 5:00 AM (last year)

The seventh and final installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert, and eventually slowing down her participation in sport as she entered her motherhood era. It’s an inspiring message that self-healing, thriving and achieving dreams are always possible.

For Part 1 click here.

For part 2 click here.

For part 3 click here.

For part 4 click here.

For part 5 click here.

For part 6 click here.

In this episode, Tawnee ties it all together with a pivotal moment in 2016 in which she rather suddenly fell ill with an autoimmune disease, which prompted her to take an even deeper dive into her healing, discovering even more roots of wellness and being free of dis-ease in the body. Her work put this condition into remission, for good. After wrapping up some races such at the Boston Marathon, and then getting married, so began a journey into fertility and pregnancy. After a brief struggle, she became pregnant in mid-2017 and had a wonderful, happy, healthy pregnancy, but it would end tragically two days before their baby’s due date…. We end with her closing thoughts on this series and a message to everyone out there.

The post OMM 21: The Autobiography Series, Part 7 (Finale) first appeared on Endurance Planet.

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ATC 365: The Last One – Signing Off With Our All-Time Top Takeaways and Tips For Athletes 3 May 2024 5:00 AM (last year)

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

As we announced recently, we are pausing the Endurance Planet podcast and this is the final episode of Ask the Coaches after more than 13+ years of Tawnee and Lucho at the mic together (this episode’s photo is them together for Ragnar in 2015). Join us for a moving, and inspiring conversation with some thoughts and tips we’ve put together that combines over a decade of research, podcasting, talking and working with athletes; these are the things that have a lot of power to help you and that you’ll want to consider incorporating into your training and life, including:

  1. Use the MAF Method as a baseline in any plan
    1. Clearing up a critical mistake/incorrect statement we made on ATC 294, our MAF Method Guide episode (one of the most popular downloads of all time). The correct statement is that MAF HR using metabolic cart testing is determined with FATMAX not the crossover point.
    2. Why and how MAF works as part of any training plan.
    3. But also, maybe MAF is really about the intuitive nature and not so much lab testing and data collection.
  2. Always strength train
    1. It can’t really hurt but it certainly can help; just don’t go crazy with it if lacking experience because then you might get hurt lol, seek professional guidance at first or as needed 
  3. Your health has a direct correlation with performance
    1. You can do your thing with sub-par health and/or chronic health issues, but eventually it catches up and hinders performance and zest for life in some way so it behooves all of us to take charge of our wellbeing!
    2. And if you are really suffering, heal first then go get back to training and go for it—it’s very hard to do both at the same time, it’s ok to take a step back!
  4. Intuitive training has a role in any training plan
    1. Do any training plan you desire, but always allow yourself those intuitive workouts or sessions where you can learn your body, listen to your body and honor your body’s needs without the data feedback.
  5. “You can make incorrect training correct (if you use it correctly)”–Lucho
    1. Make it work for you and keeping you fulfilled. You don’t always have to fit in a box with training; e.g. if you want to make speed work apply to ultra running, it can be done. 
  6. Have fun!
    1. If you’re not having fun why are you doing it?
    2. Ok, so maybe it’s not all fun, and some sessions have to be done, and boxes need to be checked, but overall ask yourself if there is that spark, that joy, that enjoyment? And if it’s not there, reevaluate what you might need.
  7. It depends….
The post ATC 365: The Last One – Signing Off With Our All-Time Top Takeaways and Tips For Athletes first appeared on Endurance Planet.

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OMM 20: The Autobiography Series, Part 6 26 Apr 2024 5:00 AM (last year)

The sixth installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert and more. It is a cautionary tale but also one full of hope and that self-healing, thriving and achieving dreams are always possible.

For Part 1 click here.

For part 2 click here.

For part 3 click here.

For part 4 click here.

For part 5 click here.

In this episode, Tawnee comes off a season of revelations and enters a phase of inner conflict—she is finally pursuing deep, intentional healing but also finds it hard to let go of racing and the pace of life that she is used to pushing. Something has to change, and her mind and body need to come into alignment. She also needs to find the fun in it again!

The post OMM 20: The Autobiography Series, Part 6 first appeared on Endurance Planet.

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Sock Doc 22: Sciatica (Or Is It?), Supporting Healthy Perimenopause/Menopause, And Steve’s Top-3 All-Time Tips 19 Apr 2024 5:00 AM (last year)

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us for one final episode as EP winds down. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

We are continuing our series, “When Things Don’t Go As Planned,” that dissects your health and injury issues that come up when you least want them and can negatively affect your training and race season–how to heal, prevent and overcome going forward of common (and not so common) issues that athletes face. Listen to No. 1 of the series here, and No. 2 here.

When Things Don’t Go As Planned

Part 1: Sciatica, Sciatic Pain—Or A Misdiagnosis?

Part 2: Healthy Perimenopause and Menopause

Steve’s Top-3 All-Time Tips

  1. Go barefoot
    1. Podcast with research that Tawnee mentions on minimalist shoes/barefoot with injury prevention and resilience.
    2. Not a fad! Being barefoot and comfortable without shoes or in minimalist footwear is a reflection of health and well-being (if it hurts that’s a red flag).
  2. Don’t believe all the hype (that you read online or elsewhere)
    1. Don’t believe everything you see; we can’t always trust random stranger person who’s promoting x, y, z fads.
    2. Extremes usually aren’t all they are stacked up to be (e.g. zero sugar, zero caffeine).
    3. Striving for things that just aren’t possible and therefore it’s hard to sustain and we fail.
  3. Consistency over time
    1. And keep it simple.
    2. Realistic goal-setting, lifestyle and nutritional approaches (moderation)—this lends to more consistency.
    3. Small changes over big overhauls (i.e. what toothpaste or bodywash are you using? Maybe a simple change there can be more realistic and beneficial over major biohacks.)
    4. Eating, sleeping, exercise are top here—be consistent!
The post Sock Doc 22: Sciatica (Or Is It?), Supporting Healthy Perimenopause/Menopause, And Steve’s Top-3 All-Time Tips first appeared on Endurance Planet.

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OMM 19: The Autobiography Series, Part 5 12 Apr 2024 5:00 AM (last year)

The fifth installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert and more. It is a cautionary tale but also one full of hope and that self-healing, thriving and achieving dreams are always possible.

For Part 1 click here.

For part 2 click here.

For part 3 click here.

For part 4 click here.

On this episode:

Tawnee chronicles years 2011-2013. It begins with meeting her future husband John, starting as host of the Endurance Planet podcast, befriending co-host Lucho (and hiring him as her coach) and more business success. All the while, she experiences a peak in her triathlon/endurance racing, followed by downfall(ish), something Dr. Phil Maffetone has alluded to as a red-flag warning sign of overtraining syndrome. In late 2013 she had a horrible race at the Ironman 70.3 World Championships followed by an Ironman DNF two weeks later at Lake Tahoe, and with the way she felt and symptoms she was experiencing, she saw the writing on the wall: It was time to commit to her healing and health above all.

Links mentioned:

Tawnee’s (old-school) blog – tritawn.com

Ironman Lake Tahoe ’13 Race Report

The post OMM 19: The Autobiography Series, Part 5 first appeared on Endurance Planet.

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ATC 364: The End Of An Era (An Announcement), Plus Mental Toughness Part 2 5 Apr 2024 5:00 AM (last year)

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

On this episode of Ask The Coaches with Tawnee and Lucho, we have a special announcement for our fans and more.

Intro Banter

End Of An Era

First, we announce the end of Endurance Planet, or, perhaps… a pause… for now. Tawnee shares her thoughts behind this difficult decision and what went into it. We also share our reflections as co-hosts of Ask The Coaches (and the multiple variations the show has had) for more than 13 years and what it’s meant to us. Stay tuned as Ask the Coaches #365 (the next show) will be our last and it’s a great show we have planned!

Also, the podcast episodes will still be up for our fans and audience to listen to and go back into the archives to re-listen to past shows or recommend them to people who you think may benefit.

If you have enjoyed this show, please leave us a positive review on the podcast app!

Also, on this episode we followup to our mental toughness question from the last show, ATC 363. We had a lot of great feedback, comments and thoughts from that episode so in this one we cover a couple questions/comments:

Anonymous Writes:

Is It Ego, Discipline or Mental Toughness That’s The Driving Force?

G’day Tawnee and Lucho,

Thanks for the great shows you guys put together. I loved the recent episode on mental toughness and have really appreciated Tawnee’s recent series on her life and eating disorder (note: OMM 15 was the first installment of this series for those interested). Thank you for being so open and vulnerable. One of my favourite shows was Lucho’s wrap up of his last Ironman. Amazing to hear both of you being so honest. On the mental toughness episode Lucho said pushing past pain was foolish but I seem to remember Lucho talking throughout ATC about running through plantar fasciitis pain and other niggles or injuries. Was this driven by ego or your need/want to race? Just wondering how you justified this at the time and if you’re opinion on it has changed. I agree that David Goggins probably shouldn’t have turned his knees into dust but there has to be some middle ground? I recently trained a lot of swimming and decided to see if i could do 25km in the pool, I’d only ever done 10km in the pool before this. About 7 hours into my 9.5 hour swim my shoulders started to hurt… I didn’t know it was possible for someone’s shoulders to feel like they did. I weighed it up and didn’t think i was doing permanent damage to my shoulders so kept going. Do you think this was my ego, discipline or  mental toughness ?

I don’t think i have a huge ego, I’ve never had any social media and usually keep goals/achievements just to my family but then again if i didn’t have an ego i wouldn’t have mentioned the swim above. Obviously i’d love to hear Lucho say “That’s awesome” or Tawnee say “Wow, that’s a great effort” I’ve completed a few ultra runs and have a couple of 100 mile runs completed in the “Last one standing” format. I often wonder what’s driving me, of course i like the challenge and i hope i can inspire my kids, and my niece and nephews but if i’m going to be honest it’s probably also about proving people wrong. I’ve got a significant vision impairment so sometimes i feel like i can’t do many things but i can do these endurance tests. Not sure if this is a long term fuel source and these feelings of insecurity probably have lead me to abusing alcohol in the past.

Anyway, just wanted to say I love these type of discussions from you two so please keep it up. Thanks again for the great shows, we really appreciate it.

What the Coaches say:

Laura Writes:

Discipline vs. Mental Toughness From a Behavioral Analyst

I am Tawnee’s single mama with two kids who also stroller runs friend. I found the conversation on mental toughness very interesting and while I thought you both made good points, I wanted to give my perspective being a behavior analyst and studying behavior for over 20 years.  But first here is my conclusion from your conversation.

When you have a choice, it’s discipline, when you have no choice it’s mental toughness.

Here’s why.

Behavior is a product of its function meaning everything learned is for a reason. Simplified those reasons are either the behavior is  met with intrinsic reinforcement meaning it feels good to us OR its met with extrinsic reinforcement meaning it is socially validated. Additionally, there are setting events or what I call motivating operations involved in one’s decision to engage or not engage in a behavior. A motivating operation is a circumstance that either increases or decreases the effect of the reinforcer (satiation and deprivation).

When it comes to endurance events and training it is ALWAYS a choice. Each of my choices will result in either punishment or reinforcers both intrinsically and extrinsically. The environment that is existing at the time of my choice is purley a setting event that its going to increase or decrease the value of the reinforcer. If I have to go out and run 20 miles in the pouring rain (environment) and I do it (choice) I will be met with a high level of intrinsic reinforcement. If I do it and I do it faster than anticipated or I get a strava segment I now have extrinsic reinforcement piled on which is what creates runners high. I have made these choices because im disciplined and motivated by either positive reinforcement which is the addition of a stimulus that increase the future likelihood of behavior ( faster time, did something hard, strata segment) or negative reinforcement which is the removal of a stimulus which increase future behavior (escaping self doubt and self punishment for not doing the activity)

If its pouring down rain (envornment) and I dont run (choice) I could be met with punishment (negative self talk, negative coaching feedback) that will make me not skip a run in the future or reinforcement (nice cozy bed and sleep) which will make me likely to skip runs in the future. Its simply the choices we make based on environmental factors and the consequences of those choices. Im not taking away from the difficulties of the completing the choice but thats where discipline is different then mental toughness in my option.

Now, take away the watch, the data, the race, the coach, social validation, social media, all of it. you’re left if solely intrinsic motivation. This in itself can fuel behavior or choices for certain people but not all people. Again, discipline. there is always a choice. If I do it im great and feel good (positive reinforcement) if I dont do it and feel shitty about myself (negative reinforcement)

But what about when you have no choice and this concept expands far outside of endurance racing and training. You must engage in the behavior because you have to there is not choice. Things that may seem minimal like having to wake up 5 times a night every night for months to feed my son and doing it while also maintaining a household and working full time with no other help. Losing a family member and still showing up for the others, All the way to soldiers being forced to fight in war and coming home where they are required to function like a normal human being. All circumstances where we have no choice and the people that prevail, in my opinion demonstrate mental toughness.

To me, this is my experience with mental toughness verses discipline. In my past life, I was disciplined when I was trying o qualify for world championships. I did all the hard training, I did multiple workouts a day, I trained as hard as I could and guess what I qualified. That was also met with a lot of social validation and reinforcement. It filled my bucket. I was very disciplined and it paid off. In my current life, I have not slept more than 2.5 hours at a time for 9 weeks now, I still have to be a parent, go to work, cook all the meals, clean the house, do all the things. Im so sleep deprived that I dont think straight. But, I dont have a choice. doing all of this with a smile on face and in hindsight, loving every minute is mental toughness. I want to be angry in the middle of the night but I can’t. I want to lose patience but I can’t. I want to sleep until I wake up but I can’t. Mental toughness.

What the Coaches say:

The post ATC 364: The End Of An Era (An Announcement), Plus Mental Toughness Part 2 first appeared on Endurance Planet.

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Jess Gumkowski: The Awake Athlete Mindset – On Thoughts, Ego, Emotions, Karma, Mastery and Much More 22 Mar 2024 5:00 AM (last year)

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

We are excited to welcome back Jess Gumkowski to the show, with a profoundly impactful conversation exploring what it is to live as an Awake Athlete. Jess is head yogi, wellness coach and podcaster over at YogiTriathelte along with her husband BJ, and has years of experience in endurance sports, meditation, yoga, teaching and much more. She authored the book, Awake Athlete: When Mastery Is Your Only Option, which was published in 2023 and is part memoir part guide through life, its struggles and its beauty.

On this episode, Tawnee and Jess take a deep dive on several related topics, though this does not make up or substitute the rich content found in her book.

Our Brain & Meditation

Ego Is Not the Enemy

Karma & Mistakes

Emoting and Feelings

And much more!

The post Jess Gumkowski: The Awake Athlete Mindset – On Thoughts, Ego, Emotions, Karma, Mastery and Much More first appeared on Endurance Planet.

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OMM 18: The Autobiography Series, Part 4 15 Mar 2024 5:00 AM (last year)

The fourth installment with host Tawnee Gibson sharing her life story of a college student who developed an eating disorder and amenorrhea turned hardcore endurance athlete, coach, holistic health expert and more. It is a cautionary tale but also one full of hope and that self-healing, thriving and achieving dreams are always possible.

For Part 1 click here.

For part 2 click here.

For part 3 click here.

On this episode:

The years 2008-2010, when Tawnee stepped it up in the world of triathlon and endurance sports, chose a new career path in fitness & endurance coaching—which began with a grad school program—and more work. This, all while she was racing more frequently, longer distances and relentless training, plus involvement in the tri scene. In this phase she was very much past the worst of her eating disorder but still had demons of disordered eating, and a new slew of health issues involving gut, hormones, and more. She did what many 20-somethings do: burn the candle at all ends and “ignore” one’s true needs, and in this show she reflects on the intensity of her life at that time and also the many flaws in her mindset and approach back then.

Link for ATC show referenced.

 

The post OMM 18: The Autobiography Series, Part 4 first appeared on Endurance Planet.

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ATC 363: Foundations of Mental Toughness: It Starts Within – Self-Awareness, Confidence, Boundaries and More 8 Mar 2024 5:00 AM (last year)

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

Lucho and Tawnee are back on for Ask the Coaches episode 363.

Anonymous asks:

Mental Toughness 101

How would you define toughness? (Admittedly, this is inspired by my recent start to reading Steve Magness’ book Do Hard Things).

What the coaches say:

Listen to OMM 17 in which Tawnee outlines how mental toughness can certainly be a great thing; however, it can also be tricky and certain types of toughness can even do more harm than good in certain cases like those with eating disorders who may also be “good athletes,” which is highlighted in a landmark study here.

We also reference Steve Magness’ new book Do Hard Things which has some amazing and refreshing insight on the topic of mental toughness, redefining what we’ve always thought toughness to be.

Tawnee also wrote an article on this topic way back in 2016, below are some quoted highlights from that piece, which intertwine with our answer on this show:

“Many experts and articles will tell you mental toughness is about going outside your comfort zone. I agree, and at some point I’ll recommend this for you, but it doesn’t always start with that act alone. Of course, doing those uncomfortable acts contribute to building a strong mind—no one will deny that—but, sorry, it doesn’t automatically mean you’re a mental badass. Mental toughness starts from within with self-confidence. Before you even do the physical acts that build mental strength, first you have to get real with yourself and take control of your mind. Don’t worry if you had it backwards. I did too.

“For as long as I can remember, I have always been a tough person starting when I was that little tomboy who kept up with the neighborhood boys when other girls wouldn’t even dare. Into adulthood, I’ve always been willing and able to do things that put me outside my comfort zone, whether toeing the line in a freezing cold triathlon, bombing down a black diamond on my snowboard or the scariest of all: public speaking. I may come across as very mentally tough because I’m able to push myself into these uncomfortable situations, but there’s another side to it—a side of me that ignored what mental toughness really meant for all too long.

“You see, outwardly I have always done ‘badass’ feats. But internally, I was living distressed for many years due to a faulty mindset. I lacked self-confidence and self-love, and never bothered to develop these things properly, instead choosing just to “be tough.” My exterior appeared tough indeed, but on the inside there was turmoil, anxiety and (irrational) fear. What you didn’t see were all those panic attacks I had and a life consumed by worrisome thoughts. Choosing to be tough on the outside doesn’t make these underlying issues just disappear. I put on façade to fool myself, and others. A life of going hard and “no pain no gain” was the easy part. But getting real with myself? Not so much. It took years.”

“Question 1: Do you feel reoccurring anxiety, worry and fear even over the smallest things?

“Eventually I realized worry, panicky feelings and fear had crept into my daily life and I’d be full of anxiety at the drop of a dime, no chance to react any differently because I didn’t know any differently. It led to many unhealthy habits and behaviors. Finally I realized my definition of mental toughness was missing a huge component: self-confidence and self-love. Truthfully, anyone can figure out how to race a marathon (or replace that with anything that makes you uncomfortable). But often, this is not the solution to our problems; rather, it’s an escape for what really needs to be addressed—our mindset and our relationship with ourselves.

“So while having the mental ability to go outside your comfort zone can be a very positive trait, it can also be used for ‘evil’ against yourself and doesn’t always get you closer to self-actualization and mental toughness.

“Question 2: Is it easier for you to push hard in a workout rather than sit down and get real with your emotions or personal issues?

“What about fear? Fear is tricky. On one hand, it’s totally ok to be afraid when you’re doing crazy things and admit your fears! Fear is a normal, healthy feeling, and nothing over which to be ashamed. Ask big wave surfers, for example. The best ones will fully admit they have fear, but they also have immense power over their minds and can channel that fear into focus, resiliency and respect for the situation allowing them to do the impossible. The fear response is there for our survival and can kick us into proper action. However, fear can become irrational and for those of us who lack a healthy relationship with fear we may mentally lose it in those pressing times. In other words, if we let our mind run amuck, it will. We have to learn to reel it in.

“Other things to ask yourself and consider in your healing and development of mental toughness:

“Question 3: Do you avoid uncomfortable situations?

“Question 4: Do you go outside your comfort zone but experience panic attacks or freeze in the process?

“Question 5: Have you ever allowed a behavior to continue chronically even though you know deep down it wasn’t the healthiest for you?

“Question 6: Have you ever lost control over an unhealthy habit and let it rule your life in some way and cloud your mental space? (i.e. food logging, overtraining?)

“There’s a difference between rational fear and irrational fear. Irrational fear can drive irrational thoughts and behavior. There are many manifestations. Some may avoid the uncomfortable situations all together and develop fear avoidance. Not me. Personally, my irrational fears were a motivating force that drove me to push myself very hard in a multitude of ways. I had an attitude of “no pain, no gain.” I’ve done “amazing” things but not necessarily with the healthiest mindset. I was not addressing nor solving some bigger underlying issues. I was just running from those things—literally and metaphorically. I’m sure many athletes can relate.

“Question 7: Do you exercise/train or do your sport for stress relief or to avoid a problem in your life?

“This “no pain no gain” ignores our true needs and puts our external image at the forefront (i.e. what we want others to see and perceive of us). In fact, “no pain no gain” is actually the epitome of mental weakness in my opinion because it is an example of succumbing to social stressors and following the “herd.” It’s our way to try and gain acceptance and prove to others we are tough. “No pain no gain” is a cop-out in my opinion and it doesn’t solve any problems; rather, it’s an easy way to run away from your issues without fully addressing them and just jump on a bandwagon. Eventually it all catches up to where you simply can’t push like that anymore. In my own case, ultimately I had to take a step back to work on me because I wasn’t being true nor kind to myself. Yes, there is some pain involved in that process, but it’s not defined by this “no pain no gain” mantra.

“Question 8: Do you post your workout stats (mileage, volume/time, intensity, etc.) on social media?

Maybe you’re like me: You think doing the act is enough to be mentally tough. I had not problem putting myself out there, and building an impressive resume of accomplishments. But on the inside? Anxiety, fear, worry all dominated. I’ve had my share of breakdowns where my mind just wasn’t strong enough to prevail: panic attacks, doubt and worry for days on end, or pushing myself so hard that it had a negative effect on my physical wellbeing and health. Mental toughness means knowing the right things to do for your own wellbeing, thus being “tough enough” to rest for example. Most athletes will relate: It’s easy to train day in and day out, it’s the rest days that are the hardest.

Question 9: Do you workout even when you’re physically exhausted and sore? If you have a coach, do you “fib” to show you’re more recovered than you really are?

“The point is: Our mental toughness starts with gaining control over our minds; it’s not defined by how hard we can push or how often we can go outside the comfort zone. Those latter variables are important, but if the foundation is lacking—control over our minds—the end goals won’t be actualized.

“I see many people who have the physical strength and talent to execute amazing feats but they’re a wreck on the inside. I empathize and am not bashing, but rather want to provide another solution. Instead of signing up for a 100-mile race as the answer, how about working on YOU first.

“I am certain that I never got to my potential in triathlon because I lacked proper mental toughness and confidence, and was often fueled by fear of failing (or what I perceived as failure) and what others would think of me. In the sports psych world, we talk about motivation and there are two main motivators: 1) motivation to succeed even at the risk of failure, aka the “need to achieve,” or 2) motivation to avoid failure, aka the “need to avoid failure,” with failure often defined by extrinsic variables. The former are more task-oriented and are motivated based on their own achievements, i.e. setting personal bests. The latter, on the other hand, usually related to ego-oriented people who measure success based on rankings and comparisons to others. It probably is not rocket science that the latter—the need to avoid failure—is what we want to avoid. If you’re motivated to beat someone else or to avoid failing, it will certainly result in disaster at some point, even if that means living in mental angst.

“Meanwhile, don’t feel like you’re either one or the other. You may have intrinsic and extrinsic motivations—I was motivated intrinsically and extrinsically. But for a long time I let the ego rule, and that kept me training in a state of fear because god forbid I lose my competitive edge in the field.

“Question 10: Do you consider your ranking and/or end result in a race or competition as main driving factor?

“Furthermore, this doesn’t have to just be about sport, it can be anything in your life. Another common example is body composition. Are you motivated intrinsically to build a health body no matter what that ends up looking like as long as you know you’re super healthy inside? Or are you motivated to build a body that can be categorized under this idea of aesthetic perfection—in other words, do you define your satisfaction with your body based on other “fit” bodies you see?

“Question 11: Have you ever restricted your eating to control the “shape” of your body?

“Question 12: Do you feel better about yourself the leaner or ‘more fit’ you are?

“I say screw society’s standards and be true to yourself. Build health not aesthetics. Same for sport: Build fitness appropriate to what’s right and healthy for you—whether that puts you in the front, middle or back of the pack.

“Use these questions above to be introspective about where you’re at and what you may need to nourish your well-being and true mental toughness!”

Lastly some definitions from the research:

You would think that mental toughness is pretty simple to define and figure out, but in reality it’s not. Even research shows that mental toughness is one of the most overused yet misunderstood elements in sport.

From researchers Graham Jones, Sheldon Hanton, and Declan Connaughton:

“Mental toughness is having the natural or developed psychological edge that enables mentally tough performers to:

Jones et al., also researched the common personality traits among those who were considered mentally tough: 

12 traits that are found in those who are mentally tough:

  1. Having an unshakable self-belief in your ability to achieve your competition goals.
  2. Bouncing back from performance setbacks as a result of increased determination to succeed.
  3. Having an unshakable self-belief that you possess unique qualities and abilities that make you better than your opponents.
  4. Having an insatiable desire and internalized motives to succeed.
  5. Thriving on the pressure of competition.
  6. Accepting that competition anxiety is inevitable and knowing that you can cope with it.
  7. Not being adversely affected by others’ good and bad performances.
  8. Remaining fully focused in the face of personal life distractions.
  9. Switching a sport focus on and off as required.
  10. Remaining fully focused on the task at hand in the face of competition-specific distractions.
  11. Pushing back the boundaries of physical and emotional pain, while still maintaining technique and effort under distress (in training and competition).
  12. Regaining psychological control following unexpected, uncontrollable events.

Research by Clough, Earle and Sewell also simplified mental toughness into a model consisting of four categories denoting personality traits:

  1. Confidence
  2. Challenge
  3. Control
  4. Commitment

Additionally, Clough et al., created the following brief list of traits and behaviors associated with mental toughness (you will see overlap with the 12 traits listed above):

  1. Persistence
  2. Self-belief
  3. Insatiable desire to succeed
  4. Ability to remain focused
  5. Pushes self to the limit
  6. Handles pressure
  7. Maintains emotional control
  8. Involves self at all times
  9. Influential among team

So, now think about yourself. Do you possess any, most or all of these traits listed above? Make a list of traits you already believe you have, and make a list of traits you desire to have!

The post ATC 363: Foundations of Mental Toughness: It Starts Within – Self-Awareness, Confidence, Boundaries and More first appeared on Endurance Planet.

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OMM 17: The Autobiography Series, Part 3 1 Mar 2024 5:00 AM (last year)

The third installment with host Tawnee Gibson sharing her life story starting with her eating disorder and entry into endurance sport.

For Part 1 click here.

For part 2 click here.

On this episode:

Tawnee recaps the years of ED recovery and finding and falling in love with triathlon, which ended up being very healing but also was not that simple with still some big issues she was facing and would face.

Study chat: “Good Athlete” Traits and Characteristics of Anorexia Nervosa: Are They Similar? 

The post OMM 17: The Autobiography Series, Part 3 first appeared on Endurance Planet.

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HPN 39 (Part 2): Wrapping Up Our Top 10 Pillars of Lifestyle Medicine and Roots of Wellness 23 Feb 2024 5:00 AM (last year)

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

Welcome to episode 39 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, a holistic health & endurance coach, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit.

There is so much goodness in this episode that we’ve decided to split it into two parts, today is part 2 (you can listen to part 1 here):

Lifestyle Medicine & the Roots of Wellness 

Part 4: #8-10

First, a refresher (listen to these first is you haven’t already!):

Overall, our Top 10 Pillars are:

  1. Emotional health & self-awareness
  2. Resilience to stress
  3. Community
  4. Nourishing nutrition
  5. Physical movement
  6. Connection to nature
  7. Sleep, sun and circadian rhythm
  8. Spiritual connection
  9. Enjoyment / play
  10. Environment

Now, we are wrapping it up with the last few…

7. Sleep, sun and circadian rhythm

8. Spiritual connection (religion or non-religious)

9. Enjoyment / play

10. Environment

The post HPN 39 (Part 2): Wrapping Up Our Top 10 Pillars of Lifestyle Medicine and Roots of Wellness first appeared on Endurance Planet.

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OMM 16: The Autobiography Series, Part 2 16 Feb 2024 5:00 AM (last year)

The second installment with host Tawnee Gibson sharing her life story. It is a story that many of us share, with different but similar details, and in sharing we hope to raise awareness around these issues to help more people, especially athletes and those who’ve battled eating disorders, on their healing journeys and to prevent similar issues in others.

For Part 1 click here.

In part 2 she tells the story of when her eating disorder continued into 2004-05 and the dark times that surrounded her struggle, all while trying to appear “normal” to the outside world. She was able to heal and break free from the worst of it but it was a long road still ahead. meanwhile, the seeds of entering endurance sports were being planted and a new passion was springing. One that would bring further healing, but also further dysfunction.

The post OMM 16: The Autobiography Series, Part 2 first appeared on Endurance Planet.

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ATC 362: ‘Underrated’ Recovery Tools and Strategies, Morning vs Evening Workout Pros and Cons (Don’t Do This Exercise First Thing), Plus: Healing Post Antibiotics 9 Feb 2024 5:00 AM (last year)

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

 

https://www.nature.com/articles/s41598-020-66342-w

https://pubmed.ncbi.nlm.nih.gov/11427289/

Intro Banter

Questions

Recovery 101:

AM vs PM Workouts:

Getting Back To It After Significant Illness & Antibiotic Setback:

Anonymous asks: You guys gave me the best advice this summer while I was training for 70.3- thanks so much!!!! I am switching from racing 70.3 to doing the chicago marathon in October and need to build a base after being pretty sick. I have had 6 (absolutely necessary) rounds of antibiotics in the last 6 months (4 in the last 2 months) and am a bit of a mess. 1.)in July- 2 antibiotics for UTIs due to training in the local reservoir  (stay out of the Boulder Rez, kids) 2) nov 22- Dec 30- 4 rounds of antibiotics to kill two strains of E. coli and Giardia that I picked up on a trip to Morocco late September. The Giardia started “eating “ my muscles and I lost a lot of strength and speed, couldn’t complete even a 2 mile run less than 2 months after finishing Ironman 70.3, and couldn’t stay awake during the day.  It was no fun. My body has been pretty effed up with all that it’s been through and I don’t take antibiotics lightly. Don’t worry Tawnee- I am very religious in getting in lots of  prebiotics and probiotics 🙂

I am looking for  a gentle way to start to build a base with the goal of hitting it hard in May! I struggle to stay in Z2 when running (even pre-infections), often completing long runs at 150-160 bpm (but can totally sustain z2 on bike rides). I know that I would benefit from building a better aerobic base. I started MAF, but it is not a good match for me right now, as doing it on the treadmill at such a low MAF heart rate due to illness (128 -138 with the 10 extra bpm Lucho says we can have) is leading me to recreate a gait associated with an injury, which I worked for over a year to retrain. I felt  acute pain in the injury area and radiating up my back on each run. My pace was 12:13. I don’t want to write MAF off and am interested in doing a block of MAF  in march/ april when I can run outside and have more control over the mechanics of transitioning between walk to run, which is part of the issue on the treadmill. I’m not a non-believer!

In the interim, any ideas of ways to build more of a Zone 2? Right now I have worked back up to 13 miles a week, which is low, I know. Last week I completed 5 miles at 11:07 pace. Before Giardia etc , I was very comfortable at 8:30 pace, so it’s a hard pill to swallow but this pace is pain free and it’s where my body is! My heart rate starts in 120s and ends at high 150s over the 5 miles, with the average being 145 bpm. I plan to work on durability too, but am holding off to decrease stress on my system (is this right?). This whole approach is hard because I like intensity- Lucho said I was a neurotype 2 when answering another question for me! And I’m definitely judging myself for this loss of fitness.

What the coaches says:

The post ATC 362: ‘Underrated’ Recovery Tools and Strategies, Morning vs Evening Workout Pros and Cons (Don’t Do This Exercise First Thing), Plus: Healing Post Antibiotics first appeared on Endurance Planet.

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OMM 15: The Autobiography Series, Part 1 2 Feb 2024 5:00 AM (last year)

The first installment with host Tawnee Gibson sharing her life story. It is a story that many of us share, with different but similar details, and in sharing we hope to raise awareness around these issues to help more people on their healing journeys and to prevent similar issues in others.

In part 1 she tells the story of when her eating disorder began in 2003—the final trigger that was the catalyst to a disordered mindset—along with introspection into her younger years that influenced the development of an ED, the development of exercise addiction and more.

The post OMM 15: The Autobiography Series, Part 1 first appeared on Endurance Planet.

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HPN 39 (Part 1): Supplement Timing, Vitamin D and Circadian Rhythm – Is There A Link? Plus: Food-First Supplements, Magnesium’s Many Roles, and More 26 Jan 2024 5:00 AM (last year)

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

Welcome to episode 39 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, a holistic health & endurance coach, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit.

There is so much goodness in this episode that we’ve decided to split it into two parts, today is part 1:

Jaclyn says:

HPN 38 // Follow-Up Comment on Bone-Density Factors

I’ve been a listener since I was a college track and cross country athlete in 2016. I would listen while working a cleaning job on the weekends haha. I am now a physical therapist and first time mom and continue to love your content. I especially love the balance between family, long term health, and athletic goals. 

Anyways I am writing in follow up to HPN episode 38. I am in complete agreement with all of your recommendations and appreciate the well rounded response you provided. However I wanted to share a resource that has dramatically impacted how I think of and treat bone injuries and bone density. The podcasts and articles are specific to bone injuries but I had never had the science of how bone works explained to me like this. It brought a lot of clarity on why do runners often have issues with bone density and bone injuries when running is weight bearing (obviously energy deficiencies and overtraining play a role in many cases but I have also worked with individuals where these aren’t major factors). The variability of stimulus on the bone seems to be a missing piece in a lot of bone density/injury recovery plans. 

The paper that outlines this:

Optimal Load for Managing Low-Risk Tibial and Metatarsal Bone Stress Injuries in Runners: The Science Behind the Clinical Reasoning

 

Par asks:

Timing of Supplements (Food, No Food, Combos and Circadian Rhythm)

Regarding supplements, such as Omega 3 fish oil, vitamine D and the usual suspects. Is there any way that is better or worse in how you take them during the day? And I´m not referring to sticking them up your butthole. Are you supposed to spread them out, take all at once, is there a common supplement that has to be taken alone or together with something?

What the coaches say:

Lifestyle Medicine & the Roots of Wellness 

Part 4: #8-10

First, a refresher (listen to these first is you haven’t already!):

Overall, our Top 10 Pillars are:

  1. Emotional health & self-awareness
  2. Resilience to stress
  3. Community
  4. Nourishing nutrition
  5. Physical movement
  6. Connection to nature
  7. Sleep, sun and circadian rhythm
  8. Spiritual connection
  9. Enjoyment / play
  10. Environment

Wrapping it up with the last few…

7. Sleep, sun and circadian rhythm

8. Spiritual connection (religion or non-religious)

9. Enjoyment / play

10. Environment

The post HPN 39 (Part 1): Supplement Timing, Vitamin D and Circadian Rhythm – Is There A Link? Plus: Food-First Supplements, Magnesium’s Many Roles, and More first appeared on Endurance Planet.

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ATC 361: Inside Coach-Athlete Relationships – From Long-Term To Short-Term To Downtime and Peak Times 12 Jan 2024 5:00 AM (last year)

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

In this episode, Lucho and Tawnee go into detail about coach-athlete relationships based on their more than three decades of combined experience.

 

The post ATC 361: Inside Coach-Athlete Relationships – From Long-Term To Short-Term To Downtime and Peak Times first appeared on Endurance Planet.

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OMM 14: We’re Back! 5 Jan 2024 5:00 AM (last year)

The post OMM 14: We’re Back! first appeared on Endurance Planet.

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Caila Yates: Revisiting RED-S – Myths, Relapse Risk With Injury, Athlete Plates and Intuitive Eating, And Initiating Tough But Helpful Conversations 29 Dec 2023 5:00 AM (last year)

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

We are joined by Caila Yates, a sports dietitian based in Boulder, CO, primarily working with endurance athletes. She has a dual speciality in sports training as well as eating disorders. She has clinical experience working with patients with eating disorders and has a deep understanding of behaviors, disordered patterns, recovery and much more as it relates to eating disorders, especially in sport. In her practice, Caila helps athletes understand their nutrition needs in every season so that they can show up to every practice or race and put their best foot forward. You can find out more about Caila and her services at steadystatenutrition.co, and give her a follow on IG @steadystatenutrition.

On this episode we cover:

-When Cailia reached out to EP she wrote to me that “I have seen countless athletes and coaches look the other way when it comes to underfueling”…. yet … “There is a disproportionate rate of disordered eating among the endurance athlete population.” And I agree. Let’s just start about here and bringing awareness to something so important and so missed in this space. Why do you think this is? I know I have my ideas and I don’t think it’s malicious intent by coaches or athletes, but I’d love to hear your take…

-Let’s talk about your story, what got you into endurance sports… sports dietician… clinical work with EDs and treatment? What led you down that path? Any personal history of those issues or related? 

-What’s your focus in endurance sports and training?

-Before we get into our 2 main topics, let’s very briefly discuss:

  1. Define RED-S and why this is now the term to use over female athlete triad
  2. How one can identify RED-S symptoms in themselves or others (missed period is just one…)
  3. Debunking common myths around RED-S- what are the myths?

-We’ve talked a lot about RED-S amenorrhea HPA axis dysfunction Eds you name it… so today we’re going to revisit that overarching topic but focus on a couple issues that we have NOT covered in detail before:

1.  How to avoid a relapse in disordered eating during an injury

2.  Using athlete plates to eat intuitively while training

-Also let’s circle back, if we DO see traits, behaviors, signs and symptoms of RED-S in a friend, fellow athlete, teammate, etc… how do we go about helping this person? What’s the right approach that allows for a gentle conversation to begin rather than driving someone away…

 

The post Caila Yates: Revisiting RED-S – Myths, Relapse Risk With Injury, Athlete Plates and Intuitive Eating, And Initiating Tough But Helpful Conversations first appeared on Endurance Planet.

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ATC 360: Tendon Healing, The Single Most Important Exercise, and Inside A Coach’s Rehab Protocol 15 Dec 2023 5:00 AM (last year)

Be sure to check out our new clean-living “non-toxic” Living List at enduranceplanet.com/shop/products, where everything we’ve included are brands and products we own and use in our home and for our family. It will be an evolving list and it’s certainly not exhaustive, these are just some examples and things we have come to use and like. Check back for deals and shop through us to support the show! Some affiliate links included.

Ready for RAGNAR?! The Endurance Planet team(s) will race at Ragnar New England 2024, will you join and run with us?! It’ll be May 17-18, 2024, on the East Coast, email us at events@enduranceplanet.com for details and to join the team for an unforgettable experience!

The post ATC 360: Tendon Healing, The Single Most Important Exercise, and Inside A Coach’s Rehab Protocol first appeared on Endurance Planet.

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Brad Kearns: From Fasting to Fueling The Morning (And Why We Recommend For Athletes), Peluva for ‘Natural Movement’ Lifestyle and More 1 Dec 2023 5:00 AM (last year)

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

Brad Kearns of the B.Rad podcast is back on Endurance Planet for an unforgettable show!

Peluva Shoes – Unique Minimalist Footwear

Fasting, Fueling, And Changing Our Minds and Approach

 

The post Brad Kearns: From Fasting to Fueling The Morning (And Why We Recommend For Athletes), Peluva for ‘Natural Movement’ Lifestyle and More first appeared on Endurance Planet.

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OMM 13: Marketing Tactics 24 Nov 2023 5:00 AM (last year)

Be sure to check out our new clean-living “non-toxic” Living List at enduranceplanet.com/shop/products, where everything we’ve included are brands and products we own and use in our home and for our family. It will be an evolving list and it’s certainly not exhaustive, these are just some examples and things we have come to use and like. Check back for deals and shop through us to support the show! Some affiliate links included.

On this show we talk about:

The post OMM 13: Marketing Tactics first appeared on Endurance Planet.

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ATC 359: Winter Mojo and Mindset, Stories of Minimalist Shoes in Practice, Ragnar Teaser and More 17 Nov 2023 5:00 AM (last year)

Be sure to check out our new Living List at enduranceplanet.com/shop/products with all the non-toxic products and products free of harmful chemicals that Tawnee has researched and uses for her family in their household for a healthier home environment and healthier family members. If you’re thinking of making some like changes to clean up your environment and supplies and goods used (from house cleaning to personal care and beyond) this is a great place to start!

Welcome back to episode number 359 of Ask the Coaches with Tawnee Gibson and Lucho.

On this episode:

Followup on ATC 358 —minimalist footwear (MF) talk:

Winter Mojo: Our Winter Routines

The post ATC 359: Winter Mojo and Mindset, Stories of Minimalist Shoes in Practice, Ragnar Teaser and More first appeared on Endurance Planet.

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OMM 12: Navigating ‘Non-Toxic’ Part 2 – Lists and Products 10 Nov 2023 5:00 AM (last year)

A continuation of the clean living, non-toxic conversation. For previous shows leading up to today’s in-depth brand and product list, listen here:

ATC 357: Non-Toxic Insanity, How to Keep Your Cool and Healthy Balance + Budget Around Clean Living

OMM 11: Navigating ‘Non-toxic’ Part 1

Everything on our list can be found (ongoing, forever) at enduranceplanet.com/shop/products, and everything we’ve included are brands and products we own and use in our home and for our family. It will be an evolving list and it’s certainly not exhaustive, these are just some examples and things we have come to use and like. Check back for deals and shop through us to support the show! Some affiliate links included.

Cleaning Products

Personal Care – Skincare, Makeup, Oral, Kids, etc.

Kitchen, Cookware and Food Storage

Water

Home Goods & Healthy Home Environment

Avoid

This list will be updated as needed here.

The post OMM 12: Navigating ‘Non-Toxic’ Part 2 – Lists and Products first appeared on Endurance Planet.

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Sock Doc 21: When Things Don’t Go As Planned – Ankle Sprains and Migraines 3 Nov 2023 5:00 AM (last year)

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

We are continuing our new series called “When Things Don’t Go As Planned” that will dissect your health and injury issues that come up when you least want them and can negatively affect your training and race season–how to heal, prevent and overcome going forward of common (and not so common) issues that athletes face. Listen to our first edition here. Send us your requests for topics!

When Things Don’t Go As Planned

Part 1: Ankle Sprains and Wellness 

Some stats

Biomechanical notes

What kind of ROM do we need?

Types of sprains

  1. Medial
  2. Syndermotic (high)
  3. Lateral – most common type of sprain – 85%
    1. 70% of ankle sprains have recurrent symptoms

Why are some of us more prone to ankle sprains and then recurrent ankle issues?

From the lens of health & hormonal status

Healing protocol

Part 2: Migraines

Definition

In athletes, research says:

Headaches in athletes

The association between migraine and physical exercise

Risk factors and triggers

 Diet/nutrition

Prevention

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OMM 11: Navigating ‘Non-Toxic’ (Part 1) 27 Oct 2023 5:00 AM (last year)

Requested by our audience in response to ATC 357, which addresses keeping your cool around non-toxic living, this episode dives into more on clean, non-toxic living, the mental health component and more.

The post OMM 11: Navigating ‘Non-Toxic’ (Part 1) first appeared on Endurance Planet.

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ATC 358: Minimalist Footwear For Knee Pain Relief and Boosted Economy – Current Research Findings and And How To Safely Transition To Reduce Risk, Plus: A Fit-For-Life Game Plan To Race Everything From 100m to Marathon 20 Oct 2023 5:00 AM (2 years ago)

Intro Banter

Brian asks:

A Weird(?) Goal + ‘Do Anything Fitness’ 

Hi! I’ve been listening to endurance planet since (I think) 2015 when I started getting into distance running. I peaked and burned out on running in 2019/2020 when I ran my fastest times and the work I was putting in was… just felt too much work. I ran a 3:09 marathon in pouring, 80-degree rain, a 1:25 half marathon 2 weeks earlier and a few months later ran an 18 minute 5k and a 5:16 mile (without too much speed-specific training). But, it just stopped being fun. For durability: I got up to 70 miles a week in marathon training and loved it, I did a ½ iron in 2017 with 10-16 hours a week of training with no issues. No injuries at all.

I still love running, but mostly just 3-4x a week for 3-4 miles for enjoyment. I supplement it with a bit of swimming, biking, and lifting but without a plan; mostly intuitively for whatever my body wants that day.

Not related to the goal but absolutely my #1 priority is to build and maintain what I call “do anything” fitness. I love the idea of being able to jump into training for a triathlon, ocean swim, paddleboard race, or something else endurance-y and having a great base so I don’t have to spend a lot of time getting ready to train. This also includes a little durability to jump into something totally new (just an example, but something like playing tennis or soccer randomly even if I’ve never played) without risking injury.

So, to my weird goal: I’d like to make a really good attempt to run my best in every running event from the 400m to the marathon in 1 year (400, 800, 1600, 5k, 10k, 13.1, 26.2). This doesn’t really mean PR because I don’t really want to put that pressure on myself, I want it to be fun. But, I want to feel like I made a really good attempt. I started running as a 26 year old (35 now) and went right for the marathon, so I’ve never done speed stuff besides the marathon-style speedwork (which for me was usually 400 repeats at the shortest).

The 2 goals sort of align bc I’m also someone that loves the slow-and-steady running and weight training (I do love hammering on the bike and swim though, not sure why). I sometimes love pushing 100m sprints in the backyard or doing burpees, but those days are few and far between. I realize that part of having “do anything” fitness means developing and maintaining some of those explosive or fast-twitch muscles, and having a more-concrete goal will help motivate me.

So, any advice on how to start building that “do anything” fitness, use the winter to prepare for an April start date for training for the “Year of All Races”, how to sequence the year (e.g., do I start short then train for long? The other way? A mix-up? I truly have no idea), and how to balance that (if possible) with the relaxed/intuitive training I’ve enjoyed lately (not necessary but a cherry on top).

For background: I am a 35 year-old male; 5’10” and 165lb (during running PRs I got down to 150-155 but it wasnt a sustainable weight). I have a home gym with a treadmill, bike trainer, free-weights, home-made TRX system, squat rack + Olympic bar. Despite that I don’t know if I could even squat my own weight (I don’t really do 1 rep maxes ever bc Im more concerned about injury than knowing what those #s are, but I could be wrong about that; it could be a good metric) and I can do maybe 8 pullups in a row and probably max out at 30 straight pushups… so strength is a weakness for me. Despite that I have no history of injury. I work from home with a non-demanding job (very much 9-5 and I take an hour for lunch with my wife every day), so time isn’t a major issue. I live in the northeast US so winter isn’t great for speedwork but I’m not against it.

thanks again for all  your help, I absolutely love the podcast; it’s one of the few constants in my life in the last 10 years 🙂

FOLLOWUP: Apologies! I also meant to include the 100 & 200; all the “endurance” events according to Lucho!

What the coaches say:

 

Research Review:

Minimalist Footwear For Runners—A Systematic Review of 23 Studies

 

 

The post ATC 358: Minimalist Footwear For Knee Pain Relief and Boosted Economy – Current Research Findings and And How To Safely Transition To Reduce Risk, Plus: A Fit-For-Life Game Plan To Race Everything From 100m to Marathon first appeared on Endurance Planet.

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HPN 38: Holistic Approach To Building Bone Density and Lifestyle Medicine Part 3: A Fresh Perspective on Physical Movement and Nature Immersion 6 Oct 2023 5:00 AM (2 years ago)

Welcome to episode 38 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. On this episode:

 

Allison L. asks:

Building Bone Density (for a Masters Female Athlete)

First, a huge thanks for all the podcasts over the years. I have listened so much whenever I have a question I can hear you and Lucho discussing it in my head.  

But here’s a new one for HPN:  

I am a 60 year old female marathon runner who recently had a DEXA scan showing 

SPINE RESULTS: T score at L1-L2 is -2.0 with bone density of 0.920 g/cm2. L3 and L4 excluded from diagnostic analysis because degenerative change artifactually elevates measured density at those vertebral levels. Technical quality of the study is good.

HIP RESULTS: Low bone density value at the hip is a T score of -0.5 and bone density of 0.967 g/cm2 at the right femoral neck. Technical quality of the study is good.

GENERAL COMMENTS: The patient has low bone mass by WHO criteria. Fracture risk is elevated. A T score of -2.0 at the spine corresponds to an increased risk of fracture approximately 4 times that expected when compared to a young adult reference population. There is significant discordance in bone density at the spine versus hip, a finding which can sometimes suggest the presence of occult medical contributors to bone mass loss. A careful search for correctable contributors to bone mass loss is therefore recommended.

I am guessing the 25 years of running 20 miles a week helps the hips, while swimming and biking do not hurt but don’t help.

Calcium 94

Vitamin D 64 ng/ml.  

No history of REDS. 

Height 5′-7″ weight 145

I am going to tr Dr. Fishman’s 12 poses for Osteoporosis. 

Do you have any good exercises? 

What the coaches say:

The yoga poses mentioned

Literature:

Osteoporosis: Exercise Programming Insight for the Sports Medicine Professional

Look at from a functional/holistic/nutrition perspective:

Potential mechanisms linking psychological stress to bone health

Strength training thoughts

Effect of weighted exercises on bone mineral density in post …

the effects of differing resistance training modes on the preservation of BMD in p

Example exercises

Lifestyle Medicine & the Roots of Wellness 

Part 3: #5-7

Our list continues…

5. Physical movement 

6. Connection to nature 

The post HPN 38: Holistic Approach To Building Bone Density and Lifestyle Medicine Part 3: A Fresh Perspective on Physical Movement and Nature Immersion first appeared on Endurance Planet.

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OMM 10: Race Report – Perspective, Tears and Joy 29 Sep 2023 5:00 AM (2 years ago)

Visit our shop page to support the podcast, see what we use and love in our own home and in training, and give it a try! Head over to enduranceplanet.com/shop.

In this episode of On My Mind (OMM), Tawnee and John catch up after a big weekend of racing for their family. Tawnee finally did her half-marathon at 11 months postpartum, John ran a 5k and their daughter Cora participated in a 1k kids fun run. Hear their perspective and what’s been on their mind since this race weekend.

In this show, Tawnee shares insight on pacing a half-marathon and how her year of intuitive training has paid off and helped her in this 13.1-mile event. She also gives an emotional perspective of racing before kids and with kids and putting performance in perspective, while celebrating the opportunity to get out and do the things we endurance athletes love.

The post OMM 10: Race Report – Perspective, Tears and Joy first appeared on Endurance Planet.

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ATC 357: Cyclocross Season Workouts And Tips, Grinding Gravel, and Non-Toxic ‘Insanity,’ How To Keep Your Cool And Healthy Balance + Budget Around Clean Living 22 Sep 2023 5:00 AM (2 years ago)

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

Intro Banter:

Mark asks:

Gravel and CX specific workouts?

Hey guys! Cyclocross season is upon us, I’ve been dabbling in races the past couple years and feel like I’m falling short in these hard efforts. Basic question: what are a few key, specific workouts to nail these dynamic hard races?! Also for gravel racing, I’m looking to do longer events, so what prep would you recommend specific to this type of racing?

What the coaches say:

Grace asks:

How To Approach Non-Toxic Living With A Healthy Mindset

For Tawnee: How do you find the balance of pursuing non-toxic living while not losing your mind over all the toxic $%!& in our environment, all the options, all the claims, all the potential risks, etc etc?! It seems like a never-ending rabbit hole that can send us Type A’s spinning.

What the coaches say:

The post ATC 357: Cyclocross Season Workouts And Tips, Grinding Gravel, and Non-Toxic ‘Insanity,’ How To Keep Your Cool And Healthy Balance + Budget Around Clean Living first appeared on Endurance Planet.

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OMM 9: Building An At-Home Gym – Part 2, What We’ve Learned, What We’re Doing 15 Sep 2023 5:00 AM (2 years ago)

 

John and Tawnee are on for On My Mind episode 9. Tawnee shares a quick running update as she heads into half-marathon race weekend, and John also shares about his return to Zwift racing with his team.

Then we get into our main topic of the day: At-home gyms. This is something we first covered in detail on Ask The Coaches #228 with Lucho in Feb. 2017. Tawnee also wrote an in-depth post on at-home gyms with pricing and links to go-to items:

In this show we talk about what we’d update, change or do differently, looking back at the past 6-7 years. We also discuss price differences from 7 years ago till now and much more to help you dial in your at-home gym dreams!

What we’d keep (or re-buy):

What we’re updating:

What’s new (to us):

What we’d omit or not prioritize:

 

The post OMM 9: Building An At-Home Gym – Part 2, What We’ve Learned, What We’re Doing first appeared on Endurance Planet.

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HPN 37: Sweet, Sweet Victory and Lifestyle Medicine Part 2 – Evidence-Based Wellness Practices 8 Sep 2023 5:00 AM (2 years ago)

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

Welcome to episode 37 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit.

Julie’s Big Win! 

Things that went well:

Things that didn’t feel good:

Lifestyle Medicine & the Roots of Wellness 

Part 2: The Research and #4

In HPN 36 we shared our dimension of wellness #1-3…

We often are asked how to heal x,y,z or get better at x,y,z… then often hearing “I can’t heal or get better…” Maybe we’re looking too much at the surface and not enough at the roots. J, I know you and I are people who’ve dug deep to be well and we are reaping benefits in this season of life. So let’s think deeper than just a current fad or protocol, what does it take to get well and stay well? This is lifestyle medicine…

Healing and thriving is not just about supplements or a perfect diet. Holistic wellness is much deeper and intricate. If there are unhealed wounds or imbalances, no supp or diet will be a “magic pill.”

Before sharing our 4th key dimension of wellness, we briefly discuss some of the research and evidence-based resources to support this idea of lifestyle medicine!

Holistic Wellness Research

Our list continues…

4: Nutrition!

The post HPN 37: Sweet, Sweet Victory and Lifestyle Medicine Part 2 – Evidence-Based Wellness Practices first appeared on Endurance Planet.

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OMM 8: When Progress Isn’t (The Usual) Progress 1 Sep 2023 5:00 AM (2 years ago)

 

In this episode of On My Mind, Tawnee and John catch up about intuitive training and the process and progress Tawnee’s been making this year.

The post OMM 8: When Progress Isn’t (The Usual) Progress first appeared on Endurance Planet.

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ATC 356: Our ‘Hangups’ With Training, Roadmap to Track PRs, The Value of ‘Rest and Digest’ At Mealtime (But Why So Many Of Us Miss This and The Consequences) 25 Aug 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

Intro:

Todd asks:

Consequences of eating in a “sympathetic” state on digestion and GI health?

Listening to Endurance Planet is always a staple of my Saturday long run.  Thanks for continuing to put out a show that is high quality and an enjoyable listen.

In ATC 355, near the end of the episode, Tawnee mentioned a condition in which a person thinks he/she is relaxed but in fact — by objective measurements — the person is really quite tense.  The result, Tawnee said, is that the person really cannot digest food well, leading to GI and other issues.

Can you direct me to more information on this condition and how possibly to overcome it?  It sounds like a condition that might be afflicting me, and I would like to find some relief. Thank you again for an outstanding show.

What the coaches say:

Sympathetic vs parasympathetic

  • When we feel or are in a state of stress, anxiety, etc, the “fight or flight” response of the central nervous system is triggered, this is called a sympathetic state.
  • In this process, the body’s response is to slow down or stop digestion (or in some cases speed up, e.g. diarrhea).
  • It’s a primal survival type mechanism—our way to “save energy to run from the tiger” so to speak, it’s the body’s way of shutting down digestion so that more of the body’s energy can be diverted to the situation causing the threat.
    • Hormones such as adrenaline and cortisol increase in sympathetic state.
    • But cortisol, etc, has to lower for parasympathetic activation.
    • This imbalance over time can lend to adrenal fatigue, for example.
  • The problem of modern life is that many of us are stuck in hyperdrive sensing constant threats or being under attack all of the time. Sympathetic dominance results and we are unable to slip into a parasympathetic state, when it matters, like at mealtime.
    • This can also result from past trauma or PTSD that hasn’t been properly dealt with.

Signs of sympathetic dominance:

  • blood sugar imbalance 
  • brain fog
  • chronic fatigue
  • difficulty recovering
  • sleep issues
  • lowered immune function
  • hormone imbalances 
  • ultimately over time: malabsorption, leaky gut, dysbiosis, opportunistic bacteria or pathogens, chronic inflammation, chronic disease

Re-training mind & body

Work on getting body into parasympathetic – known as “rest and digest” via:

  • diaphragmatic breathing
  • meditation
  • anything calming
  • vagal tone exercises – humming, gargling, cold water face splash
  • positive thinking

As it relates to eating

  • We see this issue a lot in athletes who are often ravenous, lacking routine or rhythm to eating habits, eating on the go, eating really fast, multi-tasking while eating mindlessly, etc…
  • Sympathetic arousal and being in that state is an ADDICTION! It takes work, consistency and discipline to break this cycle and tap into parasympathetic state.
  • Take the time to cook often and set a calm environment at mealtime, this helps start the process of relaxation and heck sometimes a little wine helps too 😉 But try to establish a routine around food. Sit down at a table in a normal position not half off the chair, etc. Connect with your food. Breathe deeply before you eat. Light candles. Make the environment more conducive to relaxation! 
  • Seasons of life, just do your best, for example tawnee is in a season with small kids so mealtime isn’t always a relaxing “date night” vibe. She says she rarely gets to sit down and enjoy a whole dinner without interruption. Doing my best in the season I’m in. Awareness is key.
The post ATC 356: Our ‘Hangups’ With Training, Roadmap to Track PRs, The Value of ‘Rest and Digest’ At Mealtime (But Why So Many Of Us Miss This and The Consequences) first appeared on Endurance Planet.

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Rerelease: Endurance Tales: Backpacking the High Sierra Trail, Summiting Mt. Whitney, and Comparisons with Competitive Sport 18 Aug 2023 5:00 AM (2 years ago)

Enjoy this rerelease of a show from July 2016…

A special edition of Endurance Planet with Tawnee and her husband, John, who are interviewed by Lucho about their backpacking honeymoon! Click here for the full written recap of the trip on Tawnee’s blog that includes more photos, GPS files, and a detailed spreadsheet of their exact gear list (with brands), meal plan, HST itinerary, travel info and more.

The post Rerelease: Endurance Tales: Backpacking the High Sierra Trail, Summiting Mt. Whitney, and Comparisons with Competitive Sport first appeared on Endurance Planet.

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Sock Doc 20: ‘When Things Don’t Go As Planned’ – Tibialis Posterior and Vertigo 11 Aug 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

We are starting a new series called “When Things Don’t Go As Planned” that will dissect your health and injury issues that come up when you least want them and can negatively affect your training and race season–how to heal, prevent and overcome going forward of common (and not so common) issues that athletes face. Send us your requests for topics! Future episodes may include sciatica, rhabdomyolysis, GI issues, recurrent ankle sprains, migraines and so on.

Part 1: Tibialis Posterior Issues & Injuries 

Post tib anatomy/connections/basic function

What it does

Functions with/relates to

Questions

Tie in with overtraining/excess stress:

Treatment

Rehab/prehab/trigger point work:

Part 2: Vertigo/Dizziness

Article: The Dizzy Athlete

The Right diagnosis

What is vertigo?

Types of vertigo

Peripheral

Central –

Reasons/causes of vertigo?

Treatment

The post Sock Doc 20: ‘When Things Don’t Go As Planned’ – Tibialis Posterior and Vertigo first appeared on Endurance Planet.

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OMM 7: Avocado Oil Woes, EVOO Outperforms, and More On Cooking Oils and Fats 4 Aug 2023 5:00 AM (2 years ago)

Intro banter

Is your avocado oil rancid or unpure?

Research: “First report on quality and purity evaluations of avocado oil sold in the US” (Oct 2020)

Smoke point and how extra virgin olive oil stacks up against other cooking oils when heated, etc.

Research: “Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating” (May 2018)

The post OMM 7: Avocado Oil Woes, EVOO Outperforms, and More On Cooking Oils and Fats first appeared on Endurance Planet.

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ATC 355: Run Plateaus, The Science on Run Cadence and Injury Rate (Hint: No Consensus), Triathlon Maintenance While Strength Building, Heat Adaption Protocols and More 28 Jul 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

Intro Banter:

Jenn says:

Followup on Stroller Running Show

Thank you so much for putting your anecdotal “research” running with your stroller. Yes to single arms! We really need that rotation through the torso as postpartum women who’s pelvis & pelvic floor are healing. That rotation helps to decrease downward pressure (as well as leaning forward). Love this episode so much! — from a mom & PT who specializes in pelvic floor health

Anonymous asks: 

Breaking Through a Run Plateau

I am a lifelong athlete who started triathlon last year and am training for my second Wisconsin 70.3 on Sept 9. My goal is to finish middle of the pack, having had a blast! I know that you may not be able to answer this in time for this year’s race, but I would love to incorporate your guidance next year or between seasons.

I have plateaued on my run!  My current schedule is: one long run, a shorter Z2 run (or run off the bike), and a high intensity run workout. I am using a Training Peaks plan and get help from my triathlete friend who coached me last year. The seemingly obvious solution would be to change up my program and take a volume-based  MAF-like approach, but there are two issues I am facing that may guide your advice and lead me to be hesitant about doing that.

First, is that long runs are currently a slog and adding more volume sounds awful! Historically, they were my favorite because I love jamming out to music in the beautiful area I live, while high fiving the regulars I see on the trail. However, due to injury, I have been working for 6.5 months to change my cadence from 150/160 SPM to 180spm and stop swinging my hips like a salsa dancer! Now, I run with a boring metronome, paying attention to my form, while my watch berates me for going under SPM target, especially after mile 6 when form starts falling apart without real effort. I sure hope it clicks soon! I also LOVE the intensity stuff! It’s always been my favorite and my SPM naturally increases, so I can listen to music, be in the moment, and just have fun.

The other is concern about a diet-based target. I have a 26-year, pretty significant eating disorder history that magically eased up a ton last year when I switched over to triathlon and simply couldn’t get away with skipping meals and not fueling during long workouts. My obsession with thinness has mostly shifted and I am all about being strong! While I do objectively eat quite healthily 80% of the time, for the first time in decades, I let myself have cookies or even a slice pizza without berating and punishing myself. Did you know cookies are delicious! I am trying not to consider any foods bad or harmful. So, trying an approach that leads me to hyper- focus on food or target fat-adaptation is really slippery for me; my brain likes lists of foods I can avoid. When I read the MAF food recommendations, that part of my brain lit up. I simply can’t go down that road again, I’m just too happy now.

Do you have any advice for the run plateau? Should I just be a slower runner who has fun (once I can get this cadence thing down) and reframes long runs as mental endurance practice? I love this distance, so don’t want to switch to short-course races.

Thanks so much!

-Anonymous, aprox 2,914 feet below Lucho

What the Coaches say:

Multifactorial Determinants of Running Injury Locations in 550 Injured Recreational Runners 

Relationships between Habitual Cadence, Footstrike, and Vertical Load Rates in Runners

The ED Factor & Diet

Jenny W. asks:

Training When “In Between” Races, and Adapting to Heat

I am 59 years old and have done mostly endurance training for past 10 years along with some triathlon races. I did some weight training to prevent or to rehab an injury. I used to put muscles on easily so I set consistent lifting aside while I spent a lot of time on endurance training. I started working out in my mid 40s, learning to swim and bike. I have not done any sports prior to then.

I am now losing muscles and I do not gain muscles as fast as I used to. I plan to spend more time on lifting heavy and do the endurances activities for the enjoyment.

I was in Mont Tremblant for IM 70.3 that was canceled due to smoke from the wildfire. Both the run and bike courses were hillier than I expected. I would like to complete the race sometime in the future.

My question is what I can do with swim, run and bike so I can get back into race training feeling strong when I am ready. Is it better to do some workouts to keep some strength in endurance or start fresh when I am ready? I plan to establish routine and lift five days a week while I take break from endurance training.

My next question is on heat. I do not do well in the heat. We were expecting sun and 85F for Mont Tremblant. The run course is hilly without any shade. I would’ve been running during the hottest time of the day and thought that walking up the hill might be my only option during the race. There weren’t that many hot days leading up to this race since this race is at the end of June. I heard of a few people who love hot racing condition. Is there a way to train to get to love the heat? How do I determine how much of heat training I should do for hot racing condition? Should I have over dressed for bike and run through out the training for the race? There were a string of hot days leading up to the race day. Should I have crammed in as many days of training in the heat?

Thank you so much for ATC.

What the Coaches say:

On heat acclimatization

Training maintenance

The post ATC 355: Run Plateaus, The Science on Run Cadence and Injury Rate (Hint: No Consensus), Triathlon Maintenance While Strength Building, Heat Adaption Protocols and More first appeared on Endurance Planet.

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OMM 6: Micro-Dosing Strength and Endurance (Research-Based Principles) 21 Jul 2023 5:00 AM (2 years ago)

Micro-Dosing Strength & Endurance Training:

Adaptations to Short, Frequent Sessions of Endurance and Strength Training Are Similar to Longer, Less Frequent Exercise Sessions When the Total Volume Is the Same (2015) – Kilen et al

Impact of low-volume concurrent strength training distribution on muscular adaptation (2020) Kilen et al

Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time – my old professor was author on this! (2021) Spiering et al

The post OMM 6: Micro-Dosing Strength and Endurance (Research-Based Principles) first appeared on Endurance Planet.

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Dr. Phil Maffetone 27: Music As An Ergogenic Aid (But…), Plus Its Role In Neuroplasticity, Nervous System Balance and More 14 Jul 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

We are excited to welcome back Dr. Phil Maffetone in this special episode where we branch off into the wonderful world of music, and what music can do to enrich our lives, our brains and our athletic performance—when used appropriately, as we’ll explain. Phil also shares more insight on his personal story and music has shaped his life so positively. All of this and much more can be found in Phil’s new book titled B Sharp available now. IN this episode:

Phil’s Story

Book Premise

Music And Exercise & Training

The post Dr. Phil Maffetone 27: Music As An Ergogenic Aid (But…), Plus Its Role In Neuroplasticity, Nervous System Balance and More first appeared on Endurance Planet.

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OMM 5: Alignment and Goals 7 Jul 2023 5:00 AM (2 years ago)

Sponsor:

88% of American adults are metabolically unhealthy, and health concerns are still on the rise. The current food supply is loaded with chemicals and devoid of minerals. Refined carbohydrates and highly processed foods make us deficient in essential micronutrients. Crucial FOUR offers nutrient-dense supplements that fill in the gaps left by modern food and supports stress relief, performance, immunity and energy. Start shopping here for 10% off your first order.

On episode 5 of On My Mind (OMM) Tawnee and John recap their recent trail run races:

 

 

 

The post OMM 5: Alignment and Goals first appeared on Endurance Planet.

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ATC 354: The Science & Art Of Stroller Running – A Guide To Maximizing Your Time and Effort When Pushing Precious Cargo 30 Jun 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by Skratch Labs. Skratch Labs is here to help all athletes perform better with sports nutrition that is simple, delicious, and based on science. No non-functional additives, like artificial flavors, colors, sweeteners or preservatives – Skratch uses real food and real ingredients designed to help athletes perform and to create sports nutrition that you’ll actually want to eat. And Skratch guarantees their products will help you perform better. If they don’t, we’ll help you find something else or refund your purchase. It’s on us – no matter what – because we’re here to help.

Best of all: EP fans get 20% off everything Skratch offers on your first order, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET20 if you’re shopping at Skratch for that same 20% discount.

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

On this episode of Ask The Coaches with Tawnee & Lucho we take a deep dive into stroller running presenting the current research on this exercise and how that blends with practical, real-life application especially for endurance athletes who are going long!

Laura asks

Everything Stroller Running

My question is all things stroller running. One) what does it do to your body in a positive or negative regard (biomechanically speaking and energetic cost)? Is there specific strength training that will help? I constantly battle with sore intercostal muscles and out of alignment in my ribs/shoulder etc on my right side because I only push with my right arm. I have no control and it doesn’t feel safe with my left arm. Are there specific workouts that I can do with the stroller that will help my overall fitness or is running with the stroller enough. I guess I’m pushing right around 60lbs right now.

Also for my Question… workouts/ideas to increase speed. I’m current running 6-10 miles at a 9:15 pace avg HR is 151. I run hilly roads. Doing 2-4 stroller runs a weeks I’d say maybe 20% is above 160 bpm,

15-20 miles a week total.

When I race with the stroller about half the time, 47%, my HR is 158-165 and 5% above 165.
Training for 50k this fall.

What the coaches say:

Our top takeaways for stroller running

Addressing the intercostal muscle soreness & strength recommendations

Stroller running biomechanics article

Current jogging stroller science & research articles with summaries* 

*not an exhaustive list of available research on this topic

Run kinematics with and without a jogging stroller

 

Stroller running: Energetic and kinematic changes across pushing methods

Physiological and biomechanical responses of running with and without a stroller : sport and physical activity

Physiological and biomechanical responses while running with and without a stroller

The metabolic cost of human running: is swinging the arms worth it?

Energetic Cost and Kinematics of Pushing a Stroller on Flat and Uphill Terrain

The post ATC 354: The Science & Art Of Stroller Running – A Guide To Maximizing Your Time and Effort When Pushing Precious Cargo first appeared on Endurance Planet.

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OMM 4: Intuitive Training, Flexible Planning and Making MAF Progress 23 Jun 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

On this episode of On My Mind (OMM) with Tawnee and John we talk about intuitive training in practice and how Tawnee has been applying this method to her return to training, when she does use data collection to monitor progress, etc.

Intuitive Training

Sample goals and approach:

Research Study

 

The post OMM 4: Intuitive Training, Flexible Planning and Making MAF Progress first appeared on Endurance Planet.

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HPN 36: Supplement Plans for Postpartum vs. Hormone-Healing Maintenance, Plus Lifestyle Medicine Part 1 16 Jun 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by Skratch Labs. Skratch Labs is here to help all athletes perform better with sports nutrition that is simple, delicious, and based on science. No non-functional additives, like artificial flavors, colors, sweeteners or preservatives – Skratch uses real food and real ingredients designed to help athletes perform and to create sports nutrition that you’ll actually want to eat. And Skratch guarantees their products will help you perform better. If they don’t, we’ll help you find something else or refund your purchase. It’s on us – no matter what – because we’re here to help.

Best of all: EP fans get 20% off everything Skratch offers on your first order, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET20 if you’re shopping at Skratch for that same 20% discount.

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

Welcome to episode 36 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit.

Training updates from the HPN girls!

What kind of nutritional support, supplements, habits, etc., are prioritized to support the following two scenarios: 

Julie – hormone-healing maintenance: continuing to support overall health/hormones coming off imbalances and also with an increasingly demanding job on feet as coach/trainer and longer distance racing (eg 50-miler).

Tawnee – 8 months postpartum: A mom who’s breastfeeding with small kids and getting back to consistent exercise/ training and even racing after a long time away from all that. Currently: Milk supply fantastic & generally feeling great too–how does TPG achieve this while pushing harder in training and seeing gains in fitness?

Most supplements and brands we mention can be found at Fullscript, your go-to online dispensary with a discount. When you shop through EP you save AND support the podcast, a win win!

Lifestyle Medicine & the Roots of Wellness

Part 1: Starting the conversation with #1-3

We often are asked how to heal x,y,z or get better at x,y,z… but then often hearing, “I can’t heal or get better…” Maybe we’re looking too much at the surface and not enough at the roots. Here we start the conversation on the real roots of healing and thriving buy thinking deeper than just a current fad or protocol, i.e. what does it really take to get well and stay well? This is lifestyle medicine…and there is science to support this.

IFM’s functional medicine tree

1. Emotional health & self-awareness

2. Resilience to stress

3. Community

The post HPN 36: Supplement Plans for Postpartum vs. Hormone-Healing Maintenance, Plus Lifestyle Medicine Part 1 first appeared on Endurance Planet.

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OMM 3: 6 Daily Habits That Add Up To More Energy, Better Form, Increased Self-Awareness and More 9 Jun 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

On this episode of “On My Mind” (OMM) with Tawnee and John we talk about routines and daily habits–the little things that can add up in big ways for your health and athletic performance. We also discuss Tawnee’s recent SUP race and what factors helped her feel so strong getting back to racing after years away from it.

Daily Routines

The post OMM 3: 6 Daily Habits That Add Up To More Energy, Better Form, Increased Self-Awareness and More first appeared on Endurance Planet.

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ATC 353: Nausea at the Finish (Outside-The-Box Remedies), Combining Marathon Training and Yoga, Nutrition and Training For Multi-Day Bikepacking, and More! 2 Jun 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by Skratch Labs. Skratch Labs is here to help all athletes perform better with sports nutrition that is simple, delicious, and based on science. No non-functional additives, like artificial flavors, colors, sweeteners or preservatives – Skratch uses real food and real ingredients designed to help athletes perform and to create sports nutrition that you’ll actually want to eat. And Skratch guarantees their products will help you perform better. If they don’t, we’ll help you find something else or refund your purchase. It’s on us – no matter what – because we’re here to help.

Best of all: EP fans get 20% off everything Skratch offers on your first order, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET20 if you’re shopping at Skratch for that same 20% discount.

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

Laura asks:

Puking at the Finish Line

I throw up at the end of nearly every running race I do, REGARDLESS of the distance — it can be 5k, 10k, HM or marathon, and it’s always the same, also regardless of weather. It usually happens in last 100-200 meters where I get so nauseous and next thing you know I am literally throwing up. I have tried everything from hydration strategies, nutrition, pacing, training at appropriate intensities, and so on… Of course, racing is always going to be different than training and you can’t perfectly replicate race day in a training sesh, but still, it is getting so annoying that this happens to me. What do you think it could be? What can I do to prevent this?

What the coaches say:

Eddie asks:

Racing the Colorado Trail Race – Bikepacking and MAF

I have been an endurance mountain bike athlete for a very long time, 30+ years. Multiple 24 hour solos (single speed) and many 100+ mile races.  I have been following the MAF method for many years now.  This method has worked well for me.  I recently started bikepacking and have completed the Colorado Trail Race.  On my first attempt I had to quit after 300 miles due to complete loss of energy and fatigue.  Going into this race I was following the MAF method both in training and in diet. High fat, low carb.  This did not seem to fare well with the Colorado trail race.  On my second attempt I introduced carbs during training and during the race.  I also included more anaerobic training. I completed the race in 8 days and 15hours.  My goal was to finish in 7 days but just to finish was a personal accomplishment for me.  I want to attempt this race again this year in Aug.

I’m back on the MAF method for both training and diet.  I’m feeling great on the bike and the energy is good.  What do you guys feel about an event like this, 540miles, fully packed bike, self supported a lot of miles of Hike a bike (I estimated 100+) 76K feet of elevation.  Avg elevation is at 10,500ft.  I really would like to  attempt this again and have my aerobic training and low carb nutrition work for me.  What are your thoughts on the MAF method and an event like this?  This race is really about recovery.  Riding/hiking 17+ hours a day, 4-5 hours of sleep per night, constant calorie replenishment.  I’m 60 years old now but never figure this into the equation other than recovery.  I’m curious to hear your opinion.

What the coaches say:

JW asks:

Ashtanga Yoga & Marathon Newbie

Hey Guys, Hope all is well.  Thx as always for everything you guys do. I’ve been listening since the start to ATC and have loved every minute of the journey.

Question:

I just began working with an athlete who is a devoted practitioner of Ashtanga Yoga for over a decade. They also enjoy running, want to do more, and signed up for a marathon in the fall(Marine Corps-Oct).(side note we live in FL and it’s already  hot and humid and will be up to Oct)

I know you guys are familiar with Ashtanga Yoga, obviously very difficult and advanced and this person’s sessions are typically 90 to 120 minutes, two times a week (Mondays and Wednesdays).   I’m not a yogi and can’t even imagine.

With the Yoga practice and other life responsibilities, they can do three to four days of running per week but are very busy(long days of work) on Saturdays and Sundays.

Their totally “free day” is Tuesday, which they had been using for their “long runs” of 6-8 miles to maintain fitness.  (Obviously in the marathon build up we will be going much longer than that for long runs.)

I definitely have my own ideas on how to fit in the running, especially the long runs, around the yoga and even use the yoga/running as compliments to each other, but I would love to hear your thoughts and opinions and what a typical week might look like if you were setting it up for someone in this situation.

Any other suggestions or ideas you would have throughout the buildup/program or even the taper for this athlete?

Keep the long run on Tuesdays?  Carve out time on a different day for long runs?

Run after/before a yoga session on the same day?

Etc etc?

Thanks and looking forward to hearing your thoughts/ideas.

What the coaches say:

The post ATC 353: Nausea at the Finish (Outside-The-Box Remedies), Combining Marathon Training and Yoga, Nutrition and Training For Multi-Day Bikepacking, and More! first appeared on Endurance Planet.

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OMM 2: State of (and History) of The Podcast, Plus The Value of an Open Mind 26 May 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Tawnee is back for a new episode of On My Mind (OMM), and due to popular demand we’re keeping her husband John on as a co-host to this new series! This episode’s photo is a throwback that ties into the conversation; it was taken in Whistler, Canada, in 2014 when John and Tawnee officially took over EP as a team.

On this episode:

The post OMM 2: State of (and History) of The Podcast, Plus The Value of an Open Mind first appeared on Endurance Planet.

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Justin Frandson: Level Up Athletic Gains — Work Your Ambidexterity, Recharge With Nature, Coexist With EMFs, and (Gasp!) Ditch The Wearable?! 19 May 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by Skratch Labs. Skratch Labs is here to help all athletes perform better with sports nutrition that is simple, delicious, and based on science. No non-functional additives, like artificial flavors, colors, sweeteners or preservatives – Skratch uses real food and real ingredients designed to help athletes perform and to create sports nutrition that you’ll actually want to eat. And Skratch guarantees their products will help you perform better. If they don’t, we’ll help you find something else or refund your purchase. It’s on us – no matter what – because we’re here to help.

Best of all: EP fans get 20% off everything Skratch offers on your first order, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET20 if you’re shopping at Skratch for that same 20% discount.

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

 

Our guest in this episode is Justin Frandson, an athleticism performance coach and founder of Athleticism.com and EMFRocks.com. 

In this episode:

 

The post Justin Frandson: Level Up Athletic Gains — Work Your Ambidexterity, Recharge With Nature, Coexist With EMFs, and (Gasp!) Ditch The Wearable?! first appeared on Endurance Planet.

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On My Mind 1: Ragnar Isn’t Healthy, But It’s Worth It, Here’s Why (And Tips To Prepare) 12 May 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Your host, Tawnee Gibson, MS, CSCS, CISSN, is embarking on a new chapter with Endurance Planet where she will be recording some solo, short-format epsiodes in a series called “On My Mind” or “OMM” for short. This is episode 1, and she’s already breaking the rules by featuring a guest, her husband, John Gibson, but for good reason: They are both coming off hosting and running in the SoCal Ragnar Relay with their two teams and on this episode they share some thoughts on the event, tips and more, including:

The post On My Mind 1: Ragnar Isn’t Healthy, But It’s Worth It, Here’s Why (And Tips To Prepare) first appeared on Endurance Planet.

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ATC 352: Ragnar Recap–Back For The Fifth Time! Plus: Thoughts on Doping and Integrity, Safe Supplementing, Strength Training for Athletes Over 70, and More! 5 May 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by Skratch Labs. Skratch Labs is here to help all athletes perform better with sports nutrition that is simple, delicious, and based on science. No non-functional additives, like artificial flavors, colors, sweeteners or preservatives – Skratch uses real food and real ingredients designed to help athletes perform and to create sports nutrition that you’ll actually want to eat. And Skratch guarantees their products will help you perform better. If they don’t, we’ll help you find something else or refund your purchase. It’s on us – no matter what – because we’re here to help.

Best of all: EP fans get 20% off everything Skratch offers on your first order, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET20 if you’re shopping at Skratch for that same 20% discount.

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

On this episode, Tawnee and Lucho catch up after being together in April for the 2023 Ragnar SoCal Relay. They talk about the race, the (two) teams and more reflections. Following our Ragnar chat, we share thoughts on athletes—whether pro or amateur—who dope, integrity, the aftermath of cheating and more. Plus, for athletes who do choose to supplement with approved, legal and safe supplements, how and why we should be still cautious and discerning over brands we choose, sources and more. Lastly, we answer a question on a masters athlete (70+ years old) who’s looking to incorporate strength training for sprint training–what does a strength training program look like for older athletes? Enjoy!

The post ATC 352: Ragnar Recap–Back For The Fifth Time! Plus: Thoughts on Doping and Integrity, Safe Supplementing, Strength Training for Athletes Over 70, and More! first appeared on Endurance Planet.

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Sarah True: On Motherhood, Depression, and Professional Triathlon — Fine-Tuning the Juggling Act With Grit and Grace 21 Apr 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

On this episode we welcome professional triathlete Sarah True. Sarah is one of the few endurance athletes to reach the top of her sport at multiple distances—including two Olympic Games, top finishes at ITU WTS, and IRONMAN racing. She now focuses on Iron-distance racing, and she has finished as high as 4th place at the Ironman World Championships in Kona. Sarah is also a newer mom having had a baby boy in 2021.

In addition to racing professionally and motherhood, Sarah has been very open over the years about her struggles with depression and is candid about breaking the stigma and sharing behind the scenes.

On this episode we talk with her about everything from her approach to pregnancy and postpartum—with great insight and tips for all you mamas out there—to what tools have worked for her in healing from depression, how she’s been able to get herself out of some the darker chapters in her life, and the prevalence of depression in sport especially with professionals.

Article mention: The Athlete’s Paradox: Adaptable Depression.

 

 

The post Sarah True: On Motherhood, Depression, and Professional Triathlon — Fine-Tuning the Juggling Act With Grit and Grace first appeared on Endurance Planet.

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ATC 351: Know Thyself, How Well Can You Read Your Body’s Signals? Plus: The ‘Gray Zone’ – It Isn’t So Bad If Used Well, Here’s How 7 Apr 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

Article discussion:

Interoception in Athletes

Sarah asks:

“The gray zone”

Why does the gray zone (i.e. Z3 range) get such a bad rep if so many programs have us focus on race specificity especially as the goal race nears?

What the coaches say:

The post ATC 351: Know Thyself, How Well Can You Read Your Body’s Signals? Plus: The ‘Gray Zone’ – It Isn’t So Bad If Used Well, Here’s How first appeared on Endurance Planet.

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Sock Doc 19: It’s Not The Hammy! For Hamstring Injuries, Look Elsewhere To Heal, Plus: Our Take on ‘Toxic’ Concerns with Butter and Salt 24 Mar 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

Intro Banter

Toxic, Chemical Concerns in Everyday Foods and More

Holistic Hamstrings

Hamstring Basics

Upper Hamstring Injuries 

Lower Hamstring Injuries 

Adrenal Connection

Shoulder Issues…. for Hamstrings?!

Exercises To Do

The post Sock Doc 19: It’s Not The Hammy! For Hamstring Injuries, Look Elsewhere To Heal, Plus: Our Take on ‘Toxic’ Concerns with Butter and Salt first appeared on Endurance Planet.

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ATC 350: To Train or Not To Train Through Hormonal Imbalances (With Healthy Comebacks), High Heart Rate Concerns, Heart Health Check, and More 10 Mar 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

Intro Banter

Ragnar SoCal!
Athlete Retirements 
IM World Championships
 

Questions 

 

Luke asks:

How High is Too High? (HR)

Hi

I’m 29 big fan of ATC.
Recently I did an olympic distance triathlon. It was hot, about 30 degrees Celsius on the run.
I took it easy on the first half of the bike and then pushed the 2nd half and was still feeling good going into the run, when I got out of T2 my heart rate was 196 on my Garmin. It’s only the wrist monitor(so could be wrong), but I was still a bit worried.
My legs felt fine though so I kept pushing it. At the end of the run I checked my stats and I had 195 bmp average with a max of 204. I was dead by the end but I didn’t think it was possible for me to run 50minutes at that heart rate.
In training I barely get up to that HR unless I am doing really hard running intervals. I am kinda fit, the race took me 2h35, and that was better than expected.
Should I have slowed down and waited for my HR to go lower how dangerous is it to hold that HR for that long ?
Cheers

What the coaches say:

Dana asks:

To train or not to train?

Hey Team! I was experiencing extreme fatigue so I decided to get a DUTCH test. Let’s just say everything is low – sexy hormones (estradiol, progesterone, testosterone), DHEA, and neurotransmitters for dopamine and adrenaline. Also cortisol was off – my body is just not making enough which I was told is a later stage of adrenal burnout or HPA axis dysfunction. I have regained a period, but it’s irregular with difficult symptoms around the time I start (it’s typically every 35-60 days). I also have frequent anxiety and trouble sleeping.

The problem is MY MIND! I want to keep racing and I’m at a crossroads on what I should do… I am signed up for a marathon this fall plus some other small races prior to that, and I honestly don’t want to pull the plug and lose the fitness. I think I’ll feel a bit lost and also fearing having nothing on the calendar and not any real training. Also, I have dealt with a hamstring injury issue that I am keeping at bay but wouldn’t say they’re healed fully (low hamstring by the back of inner knee).

I know Tawnee gets this question quite often: how can i still train while working on healing?! HELP!!!

What the coaches say:

  • Total (metabolized) cortisol vs. free cortisol–what is the difference. And looking at different cortisol patterns.
  • When your body is not producing (making cortisol), it’s usually indicative of burnout in the form of HPA axis dysfunction or adrenal fatigue. Body depleted.
    • Harder for athletes to recover, constant fatigue, low level depression, etc.
  • DHEA is a steroid hormone and precursor, also aids in our immune function, bone health among other issues.
  • The decision to make: do you push through and keep going with training? How effective, fun and quality will training even be?
  • Dealing with our demons, and getting comfortable with letting go, if that’s what we need to do.
    • Races
  • When HPA axis dysfunction takes place we have largely lost touch with ourselves, our body and our needs.
  • Part of healing is learning to reconnect with our body and getting our intuition back when we’ve lost the ability to do so.
  • Adrenal issues often correlated with HIIT; thyroid can often be affected over a longer period time of chronic endurance.
  • Volume & intensity–those are the variables that need to change.
  • So we can still exercise and move, but understand that our body is starved–starved of proper nutrition, starved of parasympathetic activity, etc.
  • An example of still training, as Tawnee did back in the day:
    • Adhering to strict MAF Method about 90-95% of training (but also cap volume–you cannot be doing big big volume as MAF often is).
    • E.g. 20-30 mpw max for run volume for a marathon, and allowing some crosstraining at healthy levels, healthy intensities that promote healing and building back up: walking, strength training (but not HIIT circuits), time/mindful activity in nature, and so on.
    • Shut it down if red flags pop up, like a missing period.
    • What about the signs between each period to look for?
    • I other words if you still want to train for a marathon while healing these things let go of the idea of peak performance and even if you run your slowest time ever that’s ok, rebuilding your health is more important in the long run and you can get back to faster racing again.
  • Adrenal/HPA Axis healing basics:
    • Supplementing helps (adaptogens, bioidentical hormones, etc.) but the priority is lifestyle and nourishing yourself with nutrient-dense foods, stable blood sugar, etc.
    • Get sunlight upon rising for cortisol awakening response (CAR).
    • Stillness and full quietness at least 5 minutes a day, even if not meditating.
    • Adrenal drink in the AM: high-quality sea salt or Himalayan salt with lemon in filtered water.
    • Don’t sacrifice sleep! 8-9 hours is non-negotiable. Have good sleep hygiene.
      • E.g. what lights are on in at night? Bright white/blue lights aren’t ideal.
    • Look to nature, not your phone.
    • Break the cycle that got you into this rut in the first place.
  • Low neurotransmitters:
    • We will be more likely to seek out activities that give us a dopamine hit, which just makes it harder for us to let go from our training and racing.
    • Low dopamine and adrenaline often go hand in hand with low cortisol or later stage adrenal fatigue.
    • Dopamine made in gut (~50%), so look at that as a factor.
    • Don’t let yourself be addicted to exercise where you can’t even let go or shift how you do it for your own well-being.
  • Overall, training/exercise while healing:
    • You can give it up and go all in. That’s the fast track…
    • Of you don’t have to give it up; Tawnee always exercised while healing, but also had many huge transformations and major shifts to her approach, and you’ll heal but it just takes time… up to a year or more.
    • How long does it take? Just depends how hardcore you go with your healing; how “all in” you are or not.
    • And once you heal, can you come back and train and race at a high or elite level?
    • This process allows a self-discovery process. You gain self-awareness in this process, and that’ll serve you so well going forward! Will help prevent mistakes in the future or setbacks. Or if you do have a setback you can bounce back more quickly.
The post ATC 350: To Train or Not To Train Through Hormonal Imbalances (With Healthy Comebacks), High Heart Rate Concerns, Heart Health Check, and More first appeared on Endurance Planet.

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HPN 35: How is Perfectionism Influencing Your Health and Wellbeing? Plus: Stress Reduction Tips For Perfectionist Types, Inside Our Kitchen, DIY Foods and More 24 Feb 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by LMNTa tasty electrolyte drink mix with everything you need and nothing you don’t. That means lots of salt — with no sugar.  LMNT is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet. LMNT contains a science-backed electrolyte ratio: 1000 mg sodium, 200mg potassium, 60 mg magnesium. With none of the junk. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS.

Click on our link for a free sample pack with any purchase. The sample pack contains one packet of every LMNT flavor so you can find your favorite or share with a friend. And with LMNT’s no questions asked refund policy, there is basically no risk to you.

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

Welcome to episode 35 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, CPT, a certified holistic nutrition coach who you can find over at wildandwell.fit.

Intro Banter

Ragnar SoCal 2023

What’s On Our Menu?

Julie and Tawnee share some of their latest happenings in their respective kitchens:

Julie – a day in the life:

Tawnee – assortment of current favorites:

Female Athletes Wanted!

New study aims to discover: Should women train with respect to their menstrual cycle? You can participate…

New Article & A Discussion: Perfectionism

How much does perfectionism play a role in your life and influence your physical and mental health?

The Study (full text): “Cumulative lifetime stressor exposure and health in elite athletes: the moderating role of perfectionism”

 

The post HPN 35: How is Perfectionism Influencing Your Health and Wellbeing? Plus: Stress Reduction Tips For Perfectionist Types, Inside Our Kitchen, DIY Foods and More first appeared on Endurance Planet.

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ATC 349: Humbled by MAF Training, Big Toe Rehab for Runners, Deep Dive on Introversion and Extroversion, and More 10 Feb 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by LMNTa tasty electrolyte drink mix with everything you need and nothing you don’t. That means plenty of salt and minerals–with no sugar. LMNT is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet. LMNT contains a science-backed electrolyte ratio: 1,000 mg sodium, 200mg potassium, 60 mg magnesium. With none of the junk. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS.

Click on our link for a free sample pack with any purchase. The sample pack contains one packet of every LMNT flavor so you can find your favorite or share with a friend. And with LMNT’s no questions asked refund policy, there is basically no risk to you.

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

On this episode with Tawnee and Lucho:

Steven asks:

Competitive Master’s Runner – But Slow MAF, What Gives?

Started maf training 1 week ago. Was running avg. 7:50 pace which is moderate. I’m 59 and my pace with maf is 11:30. I literally can’t run slower. Problem I and my garmin hate this training. Performance condition is in the toilet every run. My V02 has dropped and training load went from maintaining to recovery to unproductive to retraining. My training load the last 2 days after 5 mile runs was lower than before the run. Garmin says fitness is dropping. I’m a very competitive runner high rankings and state records. Is this normal. I was expecting maybe 9:30 pace.

Marco asks:

Broken Big Toe Comeback

Hi guys,
Any tips about dealing with a broken big toe?I broke mine while moving some furniture (nothing to do with running). I’m off from running of course, even walking actually. I’m wondering what I could do when I return to running in 4-6 weeks of time.
Apart from going easy and increasing the volume progressively of course.A shoe with a rigid sole maybe?
Some exercises to regain strength in the foot?
Other tips?I’m an experienced sub-3 marathoner running 5-6 times a week. Also I’m afraid I cannot run like before. I’m qualified for Boston 2023, so I still have some time to prepare when I’m healed (around 11 weeks, a bit short but I have to do with it).

Par asks:

Snotty Snow Sports & The Energy Toll of Introversion

Just been cross country skiing here in Sweden and can’t help wondering why I’m covered in snot. As soon as I start skiing there is a constant outpouring of mucus. Why? Is it the same for you guys while training in the snow/cold?

Also, if you’d like to discuss: I’m quite introverted and have very little need for outward social interactions. I’m always very content being the listening one at a gathering or a party and when I make an effort of being more extroverted it always drains me . If a day at work has been full of meetings for example, my poor wife has to deal with me being quiet and introspective.
Now, listening to you fulfills my need of social interactions since my need is mostly listening to other interactions and it always recharges my social batteries. So I’d like to thank you for being there and making me a better person so that my social energy can be directed towards my wife.
I know that for most people this will sound crazy and otherworldly but it is the world some of us live in.
Do you guys have some introvert sides or know people that do? Would love to get your “take” on this topic. Thanks for being my distant friends!
The post ATC 349: Humbled by MAF Training, Big Toe Rehab for Runners, Deep Dive on Introversion and Extroversion, and More first appeared on Endurance Planet.

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Chris McDougall and Eric Orton: On Holistic Training, Healthy Feet, Minimalist Shoes and Why We Need To Be Running Faster in Training 27 Jan 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by LMNTa tasty electrolyte drink mix with everything you need and nothing you don’t. That means lots of salt — with no sugar.  LMNT is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet. LMNT contains a science-backed electrolyte ratio: 1000 mg sodium, 200mg potassium, 60 mg magnesium. With none of the junk. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS.

Click on our link for a free sample pack with any purchase. The sample pack contains one packet of every LMNT flavor so you can find your favorite or share with a friend. And with LMNT’s no questions asked refund policy, there is basically no risk to you.

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

On this episode we’re joined by Christopher McDougall and Eric Orton, who just recently released their new book, Born To Run 2. Chris is a runner and author including the original born to run book, and Eric, who is a longtime coach of Eric Orton Running Academy.

Grab your copy of Born To Run 2 here.

Together they have teamed up to create Born To Run 2, a wonderfully informative and entertaining holistic guide to your running or endurance endeavors with similar to concepts often discussed on this podcast. Everything from nutrition considerations, exercises and drills to improve your running form, minimalist shoes and the barefoot approach, training plans, compelling stories, and much more.

In this episode we’re going to dive deeper into components presented in the book by Chris and Eric including:

 

 

The post Chris McDougall and Eric Orton: On Holistic Training, Healthy Feet, Minimalist Shoes and Why We Need To Be Running Faster in Training first appeared on Endurance Planet.

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ATC 348: Our Top 5 For 2023 – Incorporate These Things For Better Results 13 Jan 2023 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by LMNTa tasty electrolyte drink mix with everything you need and nothing you don’t. That means lots of salt — with no sugar.  LMNT is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet. LMNT contains a science-backed electrolyte ratio: 1000 mg sodium, 200mg potassium, 60 mg magnesium. With none of the junk. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS.

Click on our link for a free sample pack with any purchase. The sample pack contains one packet of every LMNT flavor so you can find your favorite or share with a friend. And with LMNT’s no questions asked refund policy, there is basically no risk to you.


Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

Intro banter:

Mentions:

Article: When is it too cold to run outside?

Winter wear for kids with PFAS/PFC-free materials

 

Our Top 5 in 2023:

  1. Unlearn technology—with the goal being to reconnect with your body, this includes listening to music!
  2. Barefoot strength—for ground up results, but don’t just abandon your shoes.
  3. More functional strength (transferable) work and true speed work.
  4. Adopt a de-stress practice/activity—as simple as a couple minutes of deep breathing (to better balance out sympathetic with parasympathetic); but also be mindful of how you’re breathing and responding to things around you and thoughts that come up.
  5. Try something new, pursue fit for life attitude! Don’t get stuck in the same routine with mediocre results.
The post ATC 348: Our Top 5 For 2023 – Incorporate These Things For Better Results first appeared on Endurance Planet.

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Rerelease: Sock Doc 15: Your Immune System, Part 2 – The Exercise ‘Sweet Spot,’ Deep Dive on Immune-Supporting Supplements, Self-Assessing Your Needs, and More 30 Dec 2022 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers steady, long-lasting energy with no spikes and no crash and keeps your blood sugar steady. The perfect complement for the healthy metabolically efficient athlete…

UCAN is offering a “training bundle” to give you an assor. 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.com 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.

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

In part 2 of this 3-part series we take a deeper dive into immune system function.

If you haven’t yet, listen to part 1 here.

Exercise options for optimal immune function

Offseason, training in winter and vitamin D

Self assess & healing

Nutrition & supplements for immune health and overcoming illness

The post Rerelease: Sock Doc 15: Your Immune System, Part 2 – The Exercise ‘Sweet Spot,’ Deep Dive on Immune-Supporting Supplements, Self-Assessing Your Needs, and More first appeared on Endurance Planet.

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Rerelease: Sock Doc 14: Your Immune System, Part 1 – What Is It, Blood Markers To Analyze It, How It Can Be Affected by Toxins and Our Environment, The Rise of Autoimmunity, and More 16 Dec 2022 5:00 AM (2 years ago)

Sponsor:

This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers steady, long-lasting energy with no spikes and no crash and keeps your blood sugar steady. The perfect complement for the healthy metabolically efficient athlete…

UCAN is offering a “training bundle” to give you an assor. 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.com for that same 15% discount.

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: 

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!

 

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

In part 1 of this multi-part series we take a deeper dive into immune system function.

 

Immune system 101

Blood labs analysis

Here’s a helpful guide of functional ranges (for optima health) to keep around and help you understand your results:

Individual immune systems- why does it vary so much?

The rise of autoimmunity: why are we seeing this?

Toxins & chemicals in our environment, food and bodies

How do we know if these things are present and affecting us negatively?

The post Rerelease: Sock Doc 14: Your Immune System, Part 1 – What Is It, Blood Markers To Analyze It, How It Can Be Affected by Toxins and Our Environment, The Rise of Autoimmunity, and More first appeared on Endurance Planet.

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ATC 347: Ways To Increase Cycling Cadence, Branding Yourself on Social Media (And Overcoming Insecurities), and More 2 Dec 2022 5:00 AM (2 years ago)

Sponsor:

 

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

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: 

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!

Announcements

  • Endurance Planet is making a return to Ragnar SoCal in April 2023 and we had one spot open up, are you the runner who needs to be on our team?! f you’re interested in joining the Endurance Planet Ragnar Team, and hanging out with Lucho, Tawnee, Julie and the rest of the crew you can email us at admin@enduranceplanet.com.
  • Send your questions to Tawnee, Lucho and the gang to questions@enduranceplanet.com.

Jeff asks:

Chronically low cadence 

Hey guys! Besides the obvious of “pedal faster” what’s the best way to increase one’s cadence while mountain biking (and on the trainer)? I always seem to fall into a 55-65 rpm range, and it seems like the better place to be is about 75-85 rpms, but when I work on this my heart rate is more like tempo in the beginning and steadily creeps up if I continue to hold that cadence range. This is the case both on the MTB and the trainer, but heart rate even higher on the MTB.
Is it ok to be a slow cadence guy or is this something I really should try to improve? What drills will help? How long until I see drills pay off by sustaining those rpms at a more Z2 effort? A little about me: I’m 39 and mainly mountain bike plus I use the indoor trainer as supplementary training, mostly when I can’t be outside or tight on time. Riding about 3-6 hours a week. Race when it interests me but not a main focus; I mostly train and do all this for the personal enjoyment, time in nature and health benefits… Also, is there any strength training that can help with this?

Hanna asks:

Next steps in running career + social media monetization 

I am wondering on how to take the next step with my running career. I consider myself with limited talent (I started after 6 years of soccer relatively late with 16 years) and did not break 5:20 in the mile (1500m: 5:00) and 18:30min in a track 5 k until I was over 18 years. However, through really awesome coaches and personal development (overcoming orthorexia, learning to live an athlete’s lifestyle, competing for Grand Valley State University, a top Division II program in the US from 2017-start of Corona Pandemic), I was able to improve steadily and quite a lot until now, this all while studying/working in quite advanced programs (Biomedicine B.sc., Master’s degree and now PhD). I am now placing in the Top 10 and even earning medals at German Championships and would be one of the top 5 distance runners in Switzerland if I was Swiss (I am training with the 2 best (and professional) Swiss runners right now in my group, Chiara Scherrer and Fabienne Schlumpf). I have just moved up to running about 60 miles a week (+ 2-4h of crosstraining on the bike/ swimming, plus core/strength work) and even with some frustrating injuries, I dropped my PBs in the last 4 years to 9:36 min (3000m), 16:25  (5000m), 34:33min (10k), 1:14,26h ( half- marathon and 3rdplace at German championships 2021) and have been selected for the German mountain running team to represent them for the first time in a major world championship. I am a quite versatile athlete I think and love everything from cross country, roads, mountains and usually, the longer the better I also have a multisports background and am decent at cycling, swimming, climbing, surfing, skiing (downhill, XC), gymnastics…). However, running is by far my favorite.
Now to my question: I am now faster/ performing better especially at championship races than some sponsored athletes here. However, I just got Instagram, I am unfortunately not super pretty, I don’t have a twin sister or am in any way “social media”-conducive. I dream of running marathons/ longer trail races and reducing my work to 50-60% after my PhD is done (probably 2-3 more years), because I really want to finally do what I am passionate about, which is competitive running and especially long- distances. I also think I have a lot more potential there as the “shorter” stuff is always harder for me than the long- intervals and long runs. I like research and work, but it is not my passion. But right now, I do not earn anything with sports, and my salary as a PhD student is also not high so I cannot save much.
Any advice? How can I make/ contribute to making a living with running.
The post ATC 347: Ways To Increase Cycling Cadence, Branding Yourself on Social Media (And Overcoming Insecurities), and More first appeared on Endurance Planet.

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ATC 346: Catching Up With Tawnee and Lucho – Baby News, Race Plans and More 18 Nov 2022 5:00 AM (2 years ago)

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop pageand 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:

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!

Announcements

On This Episode:

Tawnee and Lucho record for the first time since Tawnee gave birth to their daughter, Emoree Sol, on Oct. 8, 2022. Listen in for a fun, friendly chat featuring the story of Tawnee’s birth experience, Lucho’s latest training updates, 2023 training/racing plans, and more!

Mentioned on this show:

The post ATC 346: Catching Up With Tawnee and Lucho – Baby News, Race Plans and More first appeared on Endurance Planet.

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Sock Doc 18: Destress Now, Be Healthy Later — Guide To The Vagus Nerve and More On Mastering Your Stress And Boosting Health Outcomes 4 Nov 2022 5:00 AM (2 years ago)

Sponsor:

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

Sponsor:

Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner (to the right) or click the Amazon links in the show notes. Thanks for supporting the show.

Dr. Steve Gangemi, The Sock Doc, is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

Vagus Nerve 101

Stress and Vagal Tone

Inflammation

Benefits and Examples of Vagal Tone Exercises

Other Related Topics

Take-Homes on Vagal Tone Exercises

Supplements?

The post Sock Doc 18: Destress Now, Be Healthy Later — Guide To The Vagus Nerve and More On Mastering Your Stress And Boosting Health Outcomes first appeared on Endurance Planet.

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HPN 34: Holistic Winter Prep — Light Therapy, Protein Goals, Hydration Needs and More, Plus: Julie’s Rut 50k Race Reflections 21 Oct 2022 5:00 AM (3 years ago)

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop pageand 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 Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Intro Banter

Julie’s Rut 50k Race Reflections 

Holistic Winter Prep

Light Therapy and Seasonal Affective Disorder (SAD)

Hydration in Winter

Protein Needs in Winter

The post HPN 34: Holistic Winter Prep — Light Therapy, Protein Goals, Hydration Needs and More, Plus: Julie’s Rut 50k Race Reflections first appeared on Endurance Planet.

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ATC 345: Is It Overtraining? Steps To Recovering From Overdoing It, Strength Build After ‘Chronic Cardio,’ Carbon-Plated Shoes for Marathons and More 7 Oct 2022 5:00 AM (3 years ago)

Sponsor:

 

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

On this episode of Ask the Coaches with Lucho:

Nathan asks:

Overcoming Overtraining – Steps To Get Back To It

Hi Endurance Planet team,

Long-time listener but my first question. I have a question about getting over overtraining and how best to learn about this. I am recently coming off of a trail running cycle that I knew was time limited (training for a peak race in September really started in earnest in July because I was traveling all of June).
After my tune up races in July / early August I had classic overtraining symptoms (wired and tired at night, generally on edge, workouts always feeling okay but not great), and tried to reset it by taking a few days off cardio and moving my easy runs towards zone 1 rather than zone 2.
My last race was the Pike’s Peak Ascent a couple days ago, and I could tell I didn’t really have good legs. I had spend almost two weeks at altitude to “adjust” and “taper”, but I feel like that may have backfired given my recovery. I also had COVID in late August so it was a bit of a mess.
The questions I was wondering about are:
1. What do you recommend for resetting overtraining mid training cycle? How do you know when you’re past it?
2. How does this compare to recovering when you don’t have a race coming soon?

What the coaches say:

  • Check out ATC 345 with an in-depth convo on overtraining syndrome (OTS) and looking at current research.
  • Very subjective, is it really overtraining syndrome (OTS)? Or just overreaching? (Plus with covid recovery combined…)
  • how long had this been building? If it was just a month or so might just be a period of overreaching and taking it too far with too much stress.
  • True OTS can take months to years to recover from.
  • Also, true OTS is actually hard to achieve–innate safety mechanism that can be protective.
  • There are also usually other symptoms associated; e.g. he got COVID and maybe that was the sign to put on the brakes before it went too far.
  • Either way you can treat it as OTS, and what works for recovery?
    • Sleep! Focus on sleep hygiene.
    • Integrate more rest. Yes, from training but also resting more from life in general.
    • Stress management.
    • Eat more. Eat smart.
      • Avoid low carb–this can cause a surge or excess stress; meanwhile avoid junk food and excess carbs… finding a sweet spot e.g 100-200g/cho day?
      • No diets.
      • Nourish don’t deplete.
  • Monitor HR data
    • If you see resting HR 5-10 bpm higher than normal is a negative sign.
    • Measure HRV regularly.
    • Track training HR–it could be abnormally his or low, can go either way.
  • If hormonal disruption suspected and in true OTS it likely will be, get testing e.g. DUTCH to check cortisol/adrenals and Sex hormones; implement healing protocol as needed from there.
  • A good go-to while recovering from OTS/overreaching is sub MAF/MAF.
    • Use 180 Formula; subtract beats while still recovering.
    • Monitor progress via MAF tests and just generally how you’re feeling pre/during/post workout–it all matters as far as how you’re bouncing back!
    • But it doesn’t just have to be about an improvement in MAF pace–if you start feeling better than  you did before that’s an improvement.
  • Consider limiting volume e.g. nothing over 1hr (this could be more important than limiting intensity–it depends).
  • On intensity–don’t do too much, let it come intuitively (not forced) and strict rest day/off day after any slightly more intense workout.
  • Training approach: maintenance, not building.
  • Don’t convince yourself you feel better than you do; to improve, back off.
  • Consider your reliance on coffee… try going without!
  • Practice parasympathetic activity to balance nervous system (avoiding sympathetic overdrive).
  • Cultivate intuitive approach… lots of lessons learned, adjust to them!

C. asks:

Carbon-plated shoes for a marathon?

I am planning on running the London Marathon this October and just bought a pair of carbon-plated shoes (Nike Vaporfly)  to try out.  I know the conventional thinking is to not do anything you don’t do during training.  The question I have is given the limited shelf live of these shoes, what is the latest thinking of how much you should run in them before race day so you maintain the benefit of the shoes, while not subjecting yourself to a disaster for not having run in them enough before race day?
Thanks to both of you – I have been listening to your show for several years and really like you guys – great for long runs!  Looking forward to hearing any wisdom you have on carbon-plated shoes.

What the coaches say:

Gary asks:

Shifting Gears

I am 45 and wanting to transition away from “chronic cardio” aka LSD endurance training for Ironman distances and ultras, and get more into speed/power/strength work. Also, right now I want to put aside the swim/run and focus on strength training/bike (then eventually bring back swim/run).
My question is, for an average weekly training schedule with these goals in mind, what is the right amount of strength training + hard bike workouts + rest days? I plan to take 1-3 full rest days per week, which is more than I’m used to doing when training for long races. I’m thinking 3-4x a week strength training and 3-4x a week bike workouts…. but how do I fit this all in and still get the full rest days? Do I stack workouts for double days? Or are all those full rest days even necessary on a regular basis? I’m trying to mimic strength programs that give muscle groups a full day or two to recover between sessions…
My long-term goals include getting into more intense bike races from Zwift to cyclocross, and maybe eventually some short-course multisport races, like 5ks or sprint tris, but right now I want to focus on the bike stuff and packing on more muscle, a lot of which I felt I lost in years of chronic cardio. Thanks for any guidance!

What the coaches say:

The post ATC 345: Is It Overtraining? Steps To Recovering From Overdoing It, Strength Build After ‘Chronic Cardio,’ Carbon-Plated Shoes for Marathons and More first appeared on Endurance Planet.

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Greg Wingo and The Great Alabama 650 — The World’s Longest Paddle Race 23 Sep 2022 5:00 AM (3 years ago)

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop pageand 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 Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

On this episode we welcome Greg Wingo, race director of the Great Alabama 650, the longest annual paddle race in the world. This year’s event takes place Oct 1-11, 2022. This epic endurance event takes participants 650 miles down the Alabama Scenic River Trail, the longest river trail in a single state. In this episode we dive into the details of this paddle race, and much more. See below for links to live tracking and social media accounts to view more and follow along this October:

Greg Wingo, race director of the Great Alabama 650, and ultrarunner

What we cover:

The post Greg Wingo and The Great Alabama 650 — The World’s Longest Paddle Race first appeared on Endurance Planet.

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ATC 344: Dissecting Key Long Run Workouts For Marathon Training, HR vs. Pace For Training Runs, Tips On Planning Your 2023 Race Season, and More 9 Sep 2022 5:00 AM (3 years ago)

Sponsor:

 

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands of choice of top-level supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

On this episode of Ask the Coaches with Lucho:

Questions:

Planning Your 2023 Season

What variables and factors should one consider in their training/fitness journey to decide on the # of races to do in any given calendar year? Or as your athlete asked, with triathlon being a lifestyle and training going on basically everyday, how much racing can benefit and enhance fitness v. detracting from overall goals.

What the coaches say:

  • Things to consider in race planning:
    • Race distance matters
      • e.g. Doing Ironman Kona or something big/epic/championship? No more than 2-3 IMs a year, one in early summer + later season A race. This is for when you’re focused on a high-end pointy performance at end of the year.
      • On the other hand, just having fun? Can race more…. but you always run the risk of racing too much.
    • Cost of race
      • Know: what’s your budget? Can you afford it? Family considerations, etc.
    • Proximity of race to where you live
    • Expectations
      • Think you can race 10 times and win/perform perfectly? Chances are that’s a no.
      • Have realistic expectations especially when you race more often.
      • A, B, C priority races come into play here. Can’t race them all in top condition.
    • The more often you race, the more often you race tired
    • Every race requires some degree or rest/taper going in and some rest/recovery coming out, which can detract from training consistency for other, bigger key events.
    • Racing twice a month? Not for everyone.
    • What about athletes like in ITU? They are full-time athletes, fully funded. And even they have “off” days.

Jamie asks:

Marathon Key Long Runs

Lucho has said multiple times he loves it when an athlete can get to 20 x 20 mile long runs before a key race, which is incredible and a lofty goal to consider. On the other hand, what are some of your guys’ top long run workouts you’d like an athlete to check the box on in a training cycle for a marathon… and/or I’d love to hear a discussion on some of the key runs that some of the best coaches have proven successful for athletes (Daniels, Lydiard, Pfizer, MAF, etc).
Additionally, how do you know you’re ready to add various types of speed, pace work, tempo, etc to your long run vs. just sticking to LSD/get the miles in aerobically?

What the coaches say:

  • Clarifying the 20×20 concept by Lucho. It’s definitely not for everyone (e.g. most athletes), it’s an outlier, and more arbitrary and not something he gives out often. Physically it’s not necessary. No magic to it.
    • If you do do it, start it ~40 weeks out at least.
  • 3 hours is enough for one’s long run for marathon training, regardless or miles or pace. (Unless you’re super durable.)
  • Something to watch out for is a lot of information being presented online, in books, etc, is formatted toward more elite athletes who can cover many miles in 2 hours.
  • Consider: how many miles a week are you running (weekly volume) and how often are you running (frequency)?
  • Daniels says: Limit L run to 30% of weekly mileage for runners totaling <40 mph, for more than 40 mph L runs the less of 25% weekly mileage or 150 minutes, whichever comes first.
    • Keep in mind this is for the general public not a custom plan taking into individuality.
    • Some variables to consider when debating a “30% rule” type approach.
  • Most of us simply need to focus on long run efficiency at a steady pace/effort without major fluctuations in heart rate–start there! Be capable of this to where it doesn’t wreck you… then graduate to more.
  • At some point, tempo and hills can be mixed in (Lydiard was a big fan of hilly long runs that organically adds some intensity).
  • HR control! Can you add intensity in the middle miles of a long run, but then finish easy with HR back at Z2/MAF?
  • Prescribing long runs at pace per mile vs heart rate.
    • Flat: pace is ok
    • Hillier: focus more on HR/effort
    • Pfitzinger says marathon pace (MP) is 79-88% Max HR
  • Some beef we have: A lot of run efforts are prescribed by % of VO2max and % of Max HR, but how accurate, really, are your data points for VO2max and HR max?? We are skeptical of the accuracy of all this.
  • Working with a coach allows you to more organically figure out heart rate ranges that fit you as an individual, just by building the data.
  • Or something like the V-Dot calculator helps you better to find correct paces (however if you’re a strong 5k runner but weak marathoner this presents an issue with using V-Dot).
  • Example of a Daniels long run with intensity: 13-14mi MP in a 20mi long run, or alternating M pace with T pace.
    • e.g. 4E + 8M +1T+ 6M +1T + 1E — for athletes that can’t do that in under 2.5hr best to modify.
  • ***Give the athlete an out*** e.g. offer a 1-2min easy recovery in between harder efforts in a long run.
  • Minimal effective dose is good enough.
  • Canova says: within 3% of goal pace was specific enough, or anything within 15 seconds. Point is, you don’t have to be on point with an exact pace. You’re still driving the physiological adaptation.
  • Canova workouts that are gnarly:
    • Warmup, 3mi MP, rest, 5 x 1min Vo2 on 1min easy, rest, 6mi MP, rest, 6mi MP…. VERY DIFFICULT!
    • Double run as: 1st run- 6mi E, 6mi MP…. 2nd run- 6mi E, 6mi MP
  • Lydiard was more about steady tempo rather than weaving in things like fartlek… steady state: build & hold it.
  • If you’re pushing yourself really hard in a long run it may not be necessary so consider stopping that. You can really hurt yourself and cross past the point of diminishing returns.
  • Don’t do too much or drain the tank too close to your goal race.
  • Make sure you have time to recover if you dig yourself too deep… don’t wait till the race is super close.
  • Have your longest run ~6-8 weeks out; biggest volume week 9-12 weeks out. This allows more time to recover and adapt, or deal with any issues/niggles that come up.
  • The last 8 weeks should be reduced volume with increased rest and intensity. (Canova)
    • E.g. 2 days after hard run are short and easy.
  • Daniels breaks a marathon plan down into 6 week blocks that are periodization. Look at the type of intensity he recommends in each block–that’s the periodization you want to follow even if you modify it to your needs; make your own workouts.
    • E.g. see what block he includes repetition workouts and apply them in that time range, not elsewhere.
  • Maffetone says marathon pace is 10-15 seconds faster than your current MAF test pace. He doesn’t include a lot of outlined periodization in his plans, he leaves that to you and mostly making sure your HR can handle your goals.
  • It’s ok to blend programs (e.g. Daniels and MAF).
  • Type 3 neuro-type responds well to MAF training.
  • Type 1 or 2, do Daniels with R runs early on.
The post ATC 344: Dissecting Key Long Run Workouts For Marathon Training, HR vs. Pace For Training Runs, Tips On Planning Your 2023 Race Season, and More first appeared on Endurance Planet.

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Lindsay Tuttle, NP: Redefining Wellness — From Eating Disorder And Declining Health To Thriving, Entrepreneurial Mama 26 Aug 2022 5:00 AM (3 years ago)

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is with Thorne—also over on our Shop pageand 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 Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

On this episode we welcome Lindsay Tuttle. Lindsay is a mom to three boys, family nurse practitioner, homesteader, and holistic living advocate residing in northern Idaho. She spent many years of her life as an avid runner and battled a decades-long eating disorder, as well as other health ailments which she candidly shares on this episode. But she went on to heal and redefine her approach to life–her self-healing journey is truly an inspiration! In this episode we discuss her need to run followed by a need to step away from it, how she overcame her ED, illnesses from Lyme and mold, finding a new pace of life, limbic system retaining, motherhood, postpartum health and so much more.

You can find out more about Lindsey, her business, what she offers as well as her life and wellness blog at www.lindsaytuttlenp.com. Lindsay also runs a business with Young Living in which she combined her medical background, holistic living and more to help her clients. She is also very active on social media: check out her page, @lindseytuttlenp, on IG and give her a follow for holistic living tips, health resources and so much more.

On this show:

The post Lindsay Tuttle, NP: Redefining Wellness — From Eating Disorder And Declining Health To Thriving, Entrepreneurial Mama first appeared on Endurance Planet.

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ATC 343: Mindset Cues — Embracing The Swim, Returning After Injury, Hard Running and More 12 Aug 2022 5:00 AM (3 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

 

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get an exclusive discount off thousands off your supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

On this episode of Ask The Coaches with Lucho and Tawnee:

Intro:

 

Denay asks:

Embracing a Swimming Mindset (as a once non-swimmer)

Help with a swimming mindset….most specifically when a triathlete has no significant adolescent swim background. Swimming is hard and progress can be slow or non-linear or perhaps even out of focus for the athlete.  Some ideas on how to put your current progress into perspective to keep showing up to the pool with a smile 🙂

What the Coaches say:

Brian asks:

Mindset Cues When Returning to Ironman After a Difficult Injury

After a lengthy (years) and complicated injury, what would be some mindset cues to help an athlete get back into tri consistently and safely in a way that lends to positive progress. 15 years in IM 140.6 events and interested in getting back to competing at that distance….reasonable expectations and approaches? (…. I think this can also tie in to a tangent of being mindful/patient about giving yourself the appropriate-to-you timeline for a big race like IM and not rushing it.)

What the Coaches say:

D asks:

Why You Don’t Have To Feel Good To Run Well…

Help on a solid running mindset….specifically, that you don’t need to feel good to run pretty good. I use that nugget so often (again today), it’s one of my favorite mindset cues for hard workouts.

What the Coaches say:

The post ATC 343: Mindset Cues — Embracing The Swim, Returning After Injury, Hard Running and More first appeared on Endurance Planet.

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HPN 33: Beetroot vs. Tart Cherry Juice For Recovery, Latest Research on Carb Periodization (And Is It Worth It To ‘Go Low’ Sometimes?), Plus More 29 Jul 2022 5:00 AM (3 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

Thorne Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win.

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. 

Thorne now even offers health testing such as a convenient budget-friendly gut health tests!

So starting shopping with the best there is, you can find Thorne over on our Shop page, and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

On this episode:

Intro

Hormonal balance Julie’s seeing while up’ing her training for endurance (50k trail race)

Study Discussions

Beetroot juice: a well-known performance enhancer BUT does it help the recovery process (after marathons)? And how does this compare with tart cherry juice?

CHO periodization: can you make performance gains by restricting carbs for certain training sessions only (vs chronic low carb)?

The post HPN 33: Beetroot vs. Tart Cherry Juice For Recovery, Latest Research on Carb Periodization (And Is It Worth It To ‘Go Low’ Sometimes?), Plus More first appeared on Endurance Planet.

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ATC 342: Overtraining Syndrome – Novel Findings, Remarkable Markers and Recovery Protocol, Plus Knee Pain During MAF Runs and More 15 Jul 2022 5:00 AM (3 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too. 

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

 

Fullscript is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  Fullscript through EP you can get 10% off thousands off your supplements.

Fullscript even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  Fullscript include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. Fullscript has you covered on every aspect of health and wellness. Head over to Fullscript now by clicking the link, and get set up with your own personal account for 10% off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out Fullscript, your go-to online dispensary with a discount..

On this episode of Ask The Coaches with Lucho and Tawnee:

Intro:

 

Swim Erg (Vasa) Training:

Real-life Results in Racing? 

A little anecdotal evidence on a couple of Tawnee’s athletes who almost exclusively used the vasa swim erg trainer for swim training for an ironman-distance race (2.4-mile swim). They started swimming in a pool once a week several months prior to the race, otherwise exclusively used the erg for more than a year. Their swim times were 1:20 & 1:14. We discussed swim erg training in detail on ATC 337, so this is a fun piece of evidence to add in favor of erg training (and stretch cords as Lucho swears by!).

 

Taylor asks:

Knee Pain During Slower MAF Runs?

Hey all, thanks for being such a great resource. Just started the MAF method to help train for my first 70.3 four months from now. Committed to being patient with it, even at 12+ minute miles. But I am finding that running that slow causes discomfort in my knees after my run is over. It feels like I’m just trudging along and there is more pressure on my knees and quads while running. Thoughts on how to reduce this discomfort? Or will this go away as I build aerobic base and can run at a faster pace again?

What the coaches say:

 

Study Discussion:

Diagnosis of Overtraining Syndrome (and recovering from OTS)

“In the present study, innovative tools were proposed for the diagnosis and prevention of OTS that yielded 100% accuracy in distinguishing overtraining syndrome from healthy states. This was done without the need to include the presence of decreased performance or exclude confounding disorders in this sample of athletes. These diagnostic approaches should be reproduced and validated as optional assessment tools for the diagnosis of OTS. Although OTS is highly heterogeneous, a combination of markers rather than a single marker appears to be more appropriate for the diagnosis of OTS, regardless of the proposed method.”

What the coaches say:

 

The post ATC 342: Overtraining Syndrome – Novel Findings, Remarkable Markers and Recovery Protocol, Plus Knee Pain During MAF Runs and More first appeared on Endurance Planet.

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Andrew Hall: From Hormone-Depleted Triathlete To Thriving Ironman Amateur Champion, With Bonus Sports Nutrition Plan! 1 Jul 2022 5:00 AM (3 years ago)

Sponsor:

This episode is brought to you by the UCAN Company, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers long-lasting energy with no spikes and no crash, keeping your blood sugar steady. It’s the perfect complement for the healthy metabolically efficient athlete. Whether you’re racing fast short-course events or grueling Ironmans and ultra runs, UCAN products have grown so much over the years, as well, to fit your needs, with everything from drink mixes to their popular EDGE gels. 

Athletes from all types of sports and levels are using UCAN these days, with top-level and pro triathletes, runners and even Crossfit athletes are using UCAN to fuel their best performances. But, UCAN is also a fantastic product for non-athletes and/or outside of training too.

Many UCAN products are offered in both plant-based and whey protein options, all with SuperStarch, including plant-based bar flavors cherry berry almond, salted peanut butter and chocolate almond butter, as well as a variety of energy + protein powders—great for those of you athletes looking to gain or maintain strength. 

Best of all: EP fans get 15% off everything UCAN offers, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET2021 if you’re shopping at ucan.co for that same 15% discount.

Sponsor:

Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win.

Thorne products are shipped around the world and they ensure quality control over summer months when it’s super hot outside: Before they launch a new product, they subject it to accelerated stability testing and the product formula must demonstrate stability. If the formula fails, then the product is reformulated and the accelerated stability testing is conducted on the new formula. 

Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. 

Thorne now even offers health testing such as a convenient budget-friendly gut health tests! So starting shopping with the best there is, you can find Thorne over on our Shop page, and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

On this episode we welcome Andrew Hall, 36, an elite triathlete from Salt Lake City, UT. Andrew joins us to candidly share his journey from the health and hormonal issues he faced during his early years in triathlon to adopting a new approach and pursuing a level of healing that’s not only allowed him to fix the issues that ailed him, but also has led him to performing as a top amateur triathlete at the Ironman distance. Follow along with Andrew’s triathlon journey at @andrewtrihall.

Getting into sport, stepping up to 70.3s, being self-coached, slightly obsessed, probably taking the wrong approach to training and racing and noticing things were off by end of 2016.

What Andrew thinks he did that ultimately led to health issues, namely low testosterone and hormonal imbalances, dangerously low body mass, and more.

Signs and symptoms, how he became more aware of what exactly was going on, and what actions he took. 

Working with sports med doctors at first, but then being coached by triathlete Matt Bach for a more holistic approach.

His approach toward healing and rebuilding what he’d lost, under Matt’s guidance.

Healing took about two years of work and trial and error. For a while, cut training by 2/3… meanwhile a heightened focus on sleep, strength training, etc.

What did he learn about himself during that time of intense healing? 

The rebuild back into specific training, utilizing MAF, and then the pandemic and how that played a role.

With everything he’s learned, Matt shares his approach to balancing performance and health.

Tackling the Ironman distance with immense success at IM CdA 2021, as well as IM StG 2022.

And as promised in the interview, here is a breakdown of Andrew’s sports nutrition plan he uses for Ironman:

Ironman sports nutrition plan:

Breakfast:
2 serving of UCAN Lemon
1 serving of vanilla whey protein
Blueberries
Mixed in almond milk
Scratch lab hyper hydration mix
2 UCAN edge prior to swim
Bike*:
2x bottles with 5 servicing of UCAN with a salt stick pill and alt sur red tablet mixed in
1 bottle of UCAN hydrate
3x sis gels with 2 contain caffeine from 75-200mgs
Run*:
Water and other drinks (red bull/ Cola) as wanted/needed
2-5 Maurten gels as needed, usually not the full gel is consumed.

*Add more electrolytes as needed and based on heat/weather conditions.

The post Andrew Hall: From Hormone-Depleted Triathlete To Thriving Ironman Amateur Champion, With Bonus Sports Nutrition Plan! first appeared on Endurance Planet.

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ATC 341: Adjusting to Altitude and Dry Heat, Finding Peace with Postpartum Fitness, TSS For the Swim, and More 17 Jun 2022 5:00 AM (3 years ago)

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 now offers a Superstarch-powered energy gel called Edge! This is not just any sugar-loaded ordinary gel. It has 70 calories, 0 grams of sugar and 15g of Superstarch equating to 19g of carbs; Edge is a hit among triathletes and runners looking for easy, healthy, clean-burning fuel. Get at ucan.co.
  • UCAN also has delicious flavors of energy bars for you to try—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:

We are excited to have partnered with Fullscript, an online dispensary with professional, high-quality supplements delivered to you by 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, Designs for Health, Seeking Health, Vital Proteins and so many more. 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 with a discount..

Intro:

Chris Dierker asks:

Moving to elevation & adapting

Hello, Hoping you can provide some input and guidance.  We moved from 500′ above sea level (Illinois) to the high desert In Reno, NV in January and am struggling with adapting to 5,000′.  I’m a 67 year old ultra runner.  Have not been able to find any info on how to acclimate after moving, tips and training to expedite adaptation.  Can you provide any guidance? Thanks,

What the coaches say:

Sarah asks:

New mom MAF problems

Hi! My son is 20 months old and I’ve made a gradual return to training after an initial break from giving birth. Before pregnancy I was an avid triathlete and runner, not super competitive, but enjoyed everything from sprint & Olympic tris to half marathons. My MAF pace pre-pregnancy peaked at about 9:00 mile pace, but now even after 20 months postpartum and no longer breastfeeding (which we did for over a year), I can’t get my MAF to sub 10:00 pace. What gives? I feel like so often you hear of “super moms” but what about us who actually struggle a bit more after kids? I am also wondering if there are other health tests or blood tests I should consider, or ways to tackle this more holistically as I know from your show it’s not always just about the training. Thanks so much!

What the coaches say:

  • We’re all unique in how we recover from birth so learning the art of self-care and patience for one’s self in a busy season of life is paramount.
  • Tawnee shares that she was not a fast speedy mama returning from pregnancy and birth, but instead the positive was that her whole mindset shifted to appreciation for the art of balancing it all and getting that special “Me time” to run, and when I framed it that way pace and data became way less important.
  • That said, if you suspect something might be going on:
  • Thyroid
    • Stats say 1 in 12 new moms may develop a postpartum thyroid condition often autoimmune. Up to 17% have some sort of thyroid condition. Checking this is critical. We’ve discussed this at length on our recent thyroid health series:
    • Get in-depths lab and even if you had it tested before make sure labs are updated as we change rapidly after giving birth.
    • I’ve personally seen more cases of hypo but I’ve seen a few friends develop hyper, it can go both ways.
  • Also to check more general blood labs:
    • Inflammation eg CRP
    • Homocysteine (and prob B12, folate too)
    • Vit D3
    • Iron panel
    • CBC with diff
  • Suspect gut?
    • First find a functional practitioner or health coach you like then order labs through him or her. It’s possible to do labs on your own but having an expert give you the analysis and protocol is worth the extra money. Avoid food sensitivity tests, go with something like a GI MAP, Genova, Doctor’s Data.
  • If bodyweight and dieting are on your mind:
    • Stop chasing the “old you” and your “pre-pregnancy body.” Instead give your body love and respect, with an emphasis on mental and emotional help.
    • Honor where you’re at in life and your important role as a mom.
    • Avoid fasting and keto, too much stress on the body
    • What you can do is be more mindful of timing carbs for best blood sugar response and get in at least ~120g/day for most athletic women, more if breastfeeding is 100% normal and ok.
  • On training, it may be best to:
    • Start focusing more on strength aspect, see if diastasis recti is playing a role in core stabilization.
    • Crosstrain on bike to allow more variety without added stress.
    • If doing strict MAF consider adjusting and adding strides, moderate tempo, progression runs and even runs where you just leave the watch behind – may need to get legs to move a bit quicker to regain that efficiency.
    • Nasal breathing workouts and nasal breathing in general.
    • Maximize sleep even with a little on—do your best and don’t cut corners when you have the opportunity to sleep soundly.

Scott asks:

Follow up to ATC 339 on CTL & TSS

Hi Lucho and Tawnee,
A followup question for your recent show:
You mentioned having a TSS cap and watching ramp rates, etc.  Is that only for cycling and running or do you also estimate for swimming and include it in the mix?
While less taxing than the bike and run, it seems that monitoring overall loading and fatigue that swimming would factor in, assuming a decent number of sessions and volume.
Thanks much and keep up the great episodes, Cheers from Zurich!

What the coaches say:

  • Definitely include the swim in overall scores. Swimming can be very taxing, especially if you’re not a great swimmer.
  • If you’re a great swimmer and you’re just maintaining, there could be a case for ignoring swim TSS, but best still to include it.
  • How to measure swim TSS?
    • Test! You have to test because it’s based off of threshold.
      • Example test set with 300 repeats to get threshold pace.
    • Set threshold swim pace in training peaks, and go from there.
    • If you don’t think it’s that accurate, you can underscore it by 5-10 points.
    • Try not to be too technical about it, and can assign swim TSS to your consistently done workouts. There’s not a lot of science, if any, on this, so it’s not going to be completely exact.
  • Levels of data geek (and wearing a watch or not in the pool).
  • Remember that TSS is a stress score, HR will be lower, no load bearing, so the overall stress effect is less, but the metabolic stress is huge for many of us–partly do to thermodynamics: water temp in pools is generally colder and we are working to generate body heat.
The post ATC 341: Adjusting to Altitude and Dry Heat, Finding Peace with Postpartum Fitness, TSS For the Swim, and More first appeared on Endurance Planet.

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Rerelease: How To Race Well in the Heat, a Few ‘Tricks’ To Stay Cool with Paul Laursen, PhD 3 Jun 2022 5:00 AM (3 years ago)

Sponsor:

This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers steady, long-lasting energy with no spikes and no crash and keeps your blood sugar steady. The perfect complement for the healthy metabolically efficient athlete…

UCAN is offering a “training bundle” to give you an assortment of their products for testing. 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.com for that same 15% discount.

Sponsor:

We are excited to have partnered with Fullscript, an online dispensary with professional, high-quality supplements delivered to you by 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, Designs for Health, Seeking Health, Vital Proteins and so many more. 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 with a discount..

Enjoy this special re-release of a show that aired during the lead up to the 2016 Ironman World Championships!

Paul Laursen, PhD, is back already to discuss how to race well in the heat and avoid detrimental heat stress especially at a race like the Ironman World Championships in Kona. Paul is an adjunct professor at Auckland University, reseracher and has published more than 100 refereed manuscripts in moderate-to-high impact exercise and sports science journals, and his work has been cited more than 3,000 times. He’s very involved in helping athletes have success at races like Kona, with some pros using his strategies this year.

Resources

The post Rerelease: How To Race Well in the Heat, a Few ‘Tricks’ To Stay Cool with Paul Laursen, PhD first appeared on Endurance Planet.

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ATC 340: Inside Ironman St. George With Lucho – Lessons in Motivation, Self-Discovery, Perseverance and More 20 May 2022 5:00 AM (3 years ago)

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 now offers a Superstarch-powered energy gel called Edge! This is not just any sugar-loaded ordinary gel. It has 70 calories, 0 grams of sugar and 15g of Superstarch equating to 19g of carbs; Edge is a hit among triathletes and runners looking for easy, healthy, clean-burning fuel. Get at ucan.co.
  • 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:

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: 

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!

 

On this episode of Ask the Coaches #340, we go into detail about Lucho’s day at Ironman St. George, the 2021 Ironman World Championships including a recap of his training leading up, race day and much more!

On this show:

The post ATC 340: Inside Ironman St. George With Lucho – Lessons in Motivation, Self-Discovery, Perseverance and More first appeared on Endurance Planet.

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HPN 32: Seed Oils At Restaurants, Tips To Alleviate PMS/PMDD in Your Menstrual Cycle, Sourdough Love and More! 6 May 2022 5:00 AM (3 years ago)

Sponsor:

This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers steady, long-lasting energy with no spikes and no crash and keeps your blood sugar steady. The perfect complement for the healthy metabolically efficient athlete…

UCAN is offering a “training bundle” to give you an assortment of their products for testing. 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.com for that same 15% discount.

Sponsor:

We are excited to have partnered with Fullscript, an online dispensary with professional, high-quality supplements delivered to you by 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, Designs for Health, Seeking Health, Vital Proteins and so many more. 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 with a discount..

Welcome to episode 32 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:

Homemade sourdough & more

Ari asks:

How “careful” should you be at restaurants?

Hi guys! Love the show. I am all on board with clean eating: eliminating seed oils, buying organic, grassfed, wild, etc., gluten free, and don’t do a ton of grains. My question is: How do you navigate eating out at restaurants? Namely, the oils they use to cook, whether organic or grassfed meat is used, that kind of stuff. Do you avoid certain foods if they don’t fit these criteria? Some proponents of healthy fats and oils recommend avoiding seed oils at all costs, but this feels like it could be a slipper slope. I don’t eat out much, maybe 1-2x a week, and I never really thought about it but now I find it constantly on my mind at restaurants.

What the coaches say:

Jamie asks:

Late luteal support?

Hi! Love the show. I am one of those women who really see the effect of sex hormones in my menstrual cycle, particularly about a week before I start my period. It’s ok that I’m not “optimal” during that time and I try to better prioritize recovery while avoiding too much HIIT, but is there anything I can do nutritionally to help me feel even just a little better during that time? Why do we actually feel so cruddy and moody in that week before starting?!

What the coaches say:

This time of month

Nutritionally

Supplements

Activities

The post HPN 32: Seed Oils At Restaurants, Tips To Alleviate PMS/PMDD in Your Menstrual Cycle, Sourdough Love and More! first appeared on Endurance Planet.

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Sock Doc 17: Epstein-Barr Virus and More – Managing Chronic Viruses in Athletes and Living Your Best Life 22 Apr 2022 5:00 AM (3 years ago)

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: 

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.

Dr. Steve Gangemi, The Sock Doc, is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

On this episode:

Introducing Epstein-Barr Virus (EBV) and other chronic viruses

Testing

Dissecting this further

So if it is EBV or another virus, how to deal

Natural treatment options

The autoimmune connection

Further thoughts

The post Sock Doc 17: Epstein-Barr Virus and More – Managing Chronic Viruses in Athletes and Living Your Best Life first appeared on Endurance Planet.

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ATC 339: Using TSS and CTL To Your Advantage, Master’s Athlete MAF Progression, And More 8 Apr 2022 5:00 AM (3 years ago)

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:

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: 

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!

 

Making Use of TSS & CTL: Pros and Cons

Michael asks:

Progressing Run Fitness with MAF, Using the Right Heart Rates and Methodology?

My age is just about 60. I have been an endurance athlete for over 20 years. Using 180-60 and adding 5 more beats, I am trying to target a 115-125 heart rate. However, my normal easy “all day” runs without looking at my watch are about 115 bpm. If I increase my pace so that I approach 120 or even 125 bpm, my actual running pace would enter tempo pace. I have the opposite situation that I’ve read from most people using MAF. I need to speed up to hit my HR target, not slow down. Any advice?

What the coaches say:

The post ATC 339: Using TSS and CTL To Your Advantage, Master’s Athlete MAF Progression, And More first appeared on Endurance Planet.

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ATC 338: Dealing With Online Trolls, MAF and/or Intensity for Ironman, Minimalist Snow Boots, and Counting Down to IM St. George! 25 Mar 2022 5:00 AM (3 years ago)

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.

 

Intro

Lucho updates us on his Ironman St. George training, now just about 8 weeks from race day. You’ll hear: How’s his motivation especially since training hard through a cold, snowy winter season? What is his training focus at 8 weeks out? What does he think about the 7500ft elevation gain on the bike? And more.

Tawnee shares some shoe insight she learned over this past winter, for any minimalist footwear lovers out there be sure to check out the Xero Alpine Snow Boots and Vivobarefoot Tracker II Fg for some warm and robust yet minimalist boots to wear in winter and beyond (no affiliation, just a fan).

Questions

Anonymous asks:

Dealing with online trolls

Hi, How do you or would you guys deal with hateful comments and trolls on social media (or maybe your podcast)? I am a female runner in my 30s and I enjoy posting about my journey training for marathons and other events. Usually it’s all good, and I don’t have loads of followers but most who do follow are supportive and kind. However, every now and then I get a troll who is just mean for no reason—I had one guy say I look nothing like an athlete, and I’m chubby and slow for how much I “train” and I should find another hobby. Someone else commented on my nutrition choices saying “what a joke.” Someone else told me all I care about is how I look in photos but I fail to hide “the ugly.” There have been more of these one-off type comments, but these are a few examples—I immediately block the trolls. I know I should let things like this roll off me, this is just how bullies are, but I can’t. It sticks with me, and makes me want to quit social sometimes and question my self worth. It’s like, I could have 100 nice comments and 1 mean one, and that one is the one that bothers me endlessly. Even the idea of a mean or judgey comment before posting something gets me anxious sometimes. How can I better deal with this stuff and still get joy from social media—so I connect with the community and good people— and not let it be constantly triggering for me?

What the coaches say:

Matt asks:

Ironman: MAF and/or intervals

Hey! This question is mostly in regard to the hike but feel free to tie in thoughts on the run too. I am doing my first Ironman later this year. I’ve done plenty of short course races, sprints and Olympic, but not anything longer. In training for short course I’ve done my share of intervals and intensity. The difference with Ironman is obviously the distance and being prepared for that. Do you guys think a MAF approach is enough? Or are there intervals and intensity that should be brought in at some point on the bike, if so, what are examples of Ironman specific intervals/intensity in training? My main thing is that I don’t want to train too hard this year and I know MAF is what I need, but worry that it’s “not enough” if you know what I mean.. I’m sure this is an “it depends” answer and curious to what that entails! Thanks!

What the coaches say:

The post ATC 338: Dealing With Online Trolls, MAF and/or Intensity for Ironman, Minimalist Snow Boots, and Counting Down to IM St. George! first appeared on Endurance Planet.

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Rerelease: Dr. Phil Maffetone 22: The Eight Steps To Mastering MAF, Healthy Body Fat Ranges, and How Athletes Can Decrease Health Risks 11 Mar 2022 5:00 AM (3 years ago)

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Sponsor:

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We’re rereleasing this classic episode. Enjoy!

Dr. Phil Maffetone is back for an instant classic on how you can maximize your fitness gains and longterm health simultaneously:

MAF Method refresher:

  1. Carb intolerance
  2. Inflammation
  3. Vitamin D
  4. Folate
  5. Build the Aerobic System
  6. Manage Stress
  7. Build a Better Brain
  8. Healthy Aging

 

Study: Physically active white men at high risk for plaque buildup in arteries

 

Phil’s new study on the overfat population (click link for full text!), and what they found:

 

What is a healthy body fat range to be in according to research and Phil?

The post Rerelease: Dr. Phil Maffetone 22: The Eight Steps To Mastering MAF, Healthy Body Fat Ranges, and How Athletes Can Decrease Health Risks first appeared on Endurance Planet.

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HPN 31: Are Food Intolerance Tests Reliable for Healing? Plus: Identifying Root Causes, Intuitive Eating, Hair Loss Solutions and More! 25 Feb 2022 5:00 AM (3 years ago)

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:

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 29 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:

Maryam asks:

Food Intolerance Testing & Healing for Intuitive Eating

I’m a fairly new listener & have been thoroughly enjoying binging on the endurance planet podcast! I don’t think this question has been asked & think it’s most appropriate for HPN but feel free to direct to another episode if warranted. I am a 33 year old female dealing with amenorrhea since coming off of the IUD 2 years ago. My question pertains to intolerances; testing, reintroduction, & symptom assessment. 4 years ago, I was experiencing significant digestive issues, most notably acne (cystic looking), bloating, constipation, and bloody stools. I was advised by a friend to have an IGG test done which indicated intolerances to egg whites, wheat, gluten, brewers yeast, mustard seed, dairy, and potatoes to name a few. For years prior, And following, I can now see that I was significantly overtraining with two workout days consisting of CrossFit, spin classes, etc and underfueling. I know now many of these symptoms to be attributed to hormonal dysfunction but at that time, I was on the IUD & blamed everything on food. Prior to this testing I had been eating mainly paleo-ish from Monday to Friday, was counting calories, & had eliminated processed sugar for fear of addiction & binging. Following this test, I eliminated all of the “high” foods, of course leading to more restriction. I’ve tried to add these foods in randomly following the elimination diet but would at least think that I had symptoms such as cystic acne. I can remember having an ice cream cone and having a headache & becoming irritable, blaming it in the sugar. I also remember having lactose free ice cream and whey protein which was noted as being okay, and experiencing acne symptoms days following. I felt okay with keeping these foods out and that it wasn’t worth the potential symptoms, so just opted to keep all of the foods out. After the last two years of amenorrhea, I’ve become more aware of the impact of hormones and question the symptoms that these foods supposedly caused. So my question, how do you know the difference in symptoms between an actual intolerance and just due to re introducing a food group you haven’t had in years? I know the advice is to add in one food at a time for 3 days and look for symptoms but is there reason to believe there may be symptoms that occur without knowing? Such as low grade inflammation in the gut or acne that pops up a few days later? What would you recommend for this protocol & how would you suggest one become more of an intuitive eater after having been reliant on the same foods & calorie tracker for so long?

I appreciate you both tackling this question! The restrictive diet has had a significant impact on my life and I’m trying to eat more intuitively & fuel for performance, with the tips and guidance provided on your platforms 🙂

Again, thank you so much!

What the coaches say:

IGG Food intolerance testing & reliability

Other ways to heal from food reactions

  1. remove
  2. replace
  3. repopulate
  4. repair
  5. rebalance 

Acne

Holistic approach

Digestive issues when reintroducing foods

Intuitive eating

 

Annie D asks:

More on Greens Powders + Hair Loss

Listening to HPN 30, which led me to two questions:

1) Athletic Greens – is that bad for a morning vitamin routine? Julie – you spoke against green powder, so not sure if that includes AG or not. I drink that before my coffee (w. heavy whipping cream nom). And of course get lots of veggies throughout the day. It doesn’t replace that. But am I a victim of podcast marketing (I think you’re the only pod that I listen to that doesn’t market AG ha!)? 

2) Hair loss. I turned 40 this year, and have noticed significant hair loss – more in the form of breakage and thinning than actual bald spots. I just scheduled an appointment at LabCorp to get things looked at. But is there anything else that I could or should be doing? Maybe re-listen to the thyroid episode – ? 

What the coaches say:

Greens powders

Hair loss

The post HPN 31: Are Food Intolerance Tests Reliable for Healing? Plus: Identifying Root Causes, Intuitive Eating, Hair Loss Solutions and More! first appeared on Endurance Planet.

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ATC 337: Swim Erg vs Lap Swimming For Triathlon Performance, When Can You Cease Strength For More Sport-Specificity (and Still Maintain Gains), Marathon Transfer To Ironman Run, and More 11 Feb 2022 5:00 AM (3 years ago)

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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: 

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!

Study Mention: 

The Effects of Resistance Training Cessation on Cycling Performance in Well-Trained Cyclists

“Supplementary (i.e., concurrent) resistance training can enhance cycling performance among competitive cyclists. However, a lack of knowledge exists about the retention (decay profile) in mechanical muscle function and cycling performance after concurrent resistance and endurance training. The present exploratory intervention study investigated the effect of 6 weeks of resistance training cessation when preceded by 8 weeks of concurrent resistance and endurance training on mechanical muscle function and cycling performance in 9 male well-trained competitive cyclists (V[Combining Dot Above]O2max = 66 ± 7 ml·min−1·kg−1). Cyclists performed periodized resistance training targeting leg and core muscles for 8 weeks as a supplement to their normal endurance (cycling) training. This was followed by 6 weeks of endurance training only (retention period) leading up to the start of the competitive season. Maximal leg extensor power, isometric leg extensor strength (maximal voluntary contraction [MVC]), rate of force development (RFD), and long-term cycling performance (2-hour submaximal cycling at 55% of Wmax), followed by 5-minute max cycling were evaluated. After 8 weeks of concurrent resistance and endurance training, leg extensor power, MVC, and RFD increased by 12, 15, and 17%, respectively while mean power output (W) during 5-minute max cycling increased by 7% (p < 0.05). Training-induced gains in Maximal Voluntary Contraction and 5-minute max cycling power were retained after 6-week cessation of resistance training (p < 0.05). These findings indicate that competitive cyclists can focus on cycling training alone for at least 6 weeks leading up to competition without losing attained gains in maximal muscle strength and cycling performance achieved by preceding periods of concurrent resistance training.”

The question that athletes and coaches might have is “How long should I strength train during my training cycle, and/or when should I stop ST and focus on sport specificity?” This gives some valuable insight…

What the coaches say:

What this study investigated and found:
  • Subjects were 9 competitive Danish male well-trainer sub-elite cyclists.
    • Note: small sample size and no control
    • “Although most research generally reports positive effects of concurrent resistance and endurance training on both short-term and long-term cycling performances, limited knowledge exists about the retention of mechanical muscle function and cycling performance when concurrent resistance training is removed from the training schedule.” 
  • What they did:
    • 8 week strength training intervention. 
    • 6 week no strength (but maintaining cycle training).
    • Strength sessions of 60 minutes including squat, abdominal crunch with olympic weight bar, unilateral leg press, back extension with handheld weight(s), and planks. 
    • “A rest time of 3 minutes between successive sets was used for squat and unilateral leg press exercises to emphasize the improvement of maximal strength and RFD because moderate to long rest intervals should demand heavier loads and faster concentric phases than using shorter rest intervals (11,20). By contrast, 1 1/2-min rest periods were used for the less strenuous exercises (abdominal crunches, back extension, and plank).” 
    • The volume and intensity of the endurance (cycling) training were kept stable throughout the study period.
  • Results:
    • They gained and retained a boost in 5-minute maximal cycling power coming off a 2hr submax ride.
    • Another study looked at something similar but had different protocols and all the strength training gains that had been observed tended to decrease showing a detraining effect. 
    • “This study demonstrates that concurrent resistance and endurance (cycling) training can elicit improvements in mechanical muscle function and cycling performance, respectively, in highly trained competitive cyclists. Perhaps more importantly, maximal muscle strength and cycling performance may be maintained in this athlete population for at least 6 weeks after withdrawal of resistance training.” 
    • The practical implications are that coaches/ cyclists can choose to either maintain or remove resistance training when preparing for competition.
    • The study authors note that a “single weekly session of heavy resistance training during 25 weeks of the competition season seems effective of retaining the positive effects from preceding periods (12 weeks) of a heavy resistance training intervention period among well-trained cyclists (41).”
    • The subjects of this study did not gain body mass during the 8-week strength training intervention period, i.e. no muscle hypertrophy occurred. Instead gains seem in part due to increased neural drive.
    • They also speculated that there could have been in a shift from type IIx to type IIa myofibers to led to gains that were retained without hypertrophy taking place.
      • Type IIa are oxidative and more fatigue-resistant compared to type IIx fibers.

Some take-homes and limitations:

  • Cyclists are a different beast than triathletes, runners, etc. So how would this carry over in different endurance sports?

Grace asks:

Swim erg vs lap swimming for real-life triathlon swim performance?

Hi guys! Ever since C entered our world swimming laps in the pool has become exponentially more difficult and a pain in the butt. Plus it’s just hard to get to the pool—as Lucho has talked about on recent shows, it ends up being such a trek!
I bought a Vasa swim Erg machine last year, and love it–and no, it is NOT an easy workout. I want to use this for the bulk of my swim training for triathlon this year, but is that a risk? In 2022, I plan to do a couple Olympic distances and at least one 70.3, all this summer. I’ve heard people say that the crossover is incredibly specific, and that the swim erg can be a solid substitute for actual pool swims, but how accurate is this? Should I trust that advice and feel comfortable mostly sticking to the erg for training and not stress over the pool so much? I still want to get to the pool on occasion but not like I would have before, when it was swimming 2-3x a week. Now it would be pool swims 2-3x a month + erg multiple times a week. What do you think? Is it a risk? Are there any studies or evidence in support of the swim erg for real-life crossover in swimming? Thanks!

What the coaches say:

2021 Study: The Effects of Anaerobic Swim Ergometer Training on Sprint Performance in Adolescent Swimmers

What the erg can potentially do for your swimming:

Dave F. asks:

When you’re 18 weeks out…

Hi guys,

Firstly love the show! I am a relative newbie into triathlon this is my fourth year of training and racing.

My only race in 2021 was my first marathon (3hr10min) the beginning of December (avg; 60km/week training for 8 weeks).

Being 35 and with a young family, my wife and I have decided that if I would like to compete in an Ironman, now is the time! So I have signed up to Port Macquarie (Australia).

18 weeks out at the time of this email (sent 12/27/21), I have started following a training peaks program (10-15 hours per week). Would love a coach but we just can’t afford it right now.

Example week: threshold sessions (SBR) Monday and Tuesday; long run Wednesday; and two long rides + brick of a weekend to fit in busy schedule. I also do 2-3 strength sessions plus some easier swimming other days.

Going this pretty much alone, my question is around pacing. Having just completed the marathon, is it reasonable to say I will hold my run fitness doing avg. 40-50km/week. Is 3hr30min (5min/km) a reasonable target? Or should I be more ambitious?

I continued cycling 2 times per week during marathon build, but no swimming. Did a 160km ride week after marathon no problem. Plan this far out, would be to get fit enough to hold high zone 2 for the ride.

The swim, is the swim.

For reference:
70.3 pb 4hr35min
Slow swimmer
Cycling for ~8 years >300FTP
Played football growing up

Really appreciate all the help!

What the coaches say:

  • This adjustment seems right (i.e. ~20min drop), but a lot of variables that can affect this so it’s impossible to predict.
  • High Z2 on the bike affects the run more than low/mid Z2; tradeoffs.
  • Running a 3:10 on fairly minimal training for the marathon was a fantastic result, shows running strength. (And that there is a lot more potential for a faster marathon performance in the future!)
  • Make sure FTP is on point, Z2 is a % of FTP so the higher FTP is the higher your Z2 can be for better performance.
  • 3:30 may no be competitive in this particular Ironman, would need <3:20; while a 5-hour bike is competitive.
  • So in the race: bike more cautious, and go for it on the run! However, if you end up cooking it on the bike and go a too hard then you’ll need to dial it back on the run. All a juggling act.
  • With Lucho: he is using mileage (not time) for his Ironman training.
  • When running, look for the hardest sustainable effort for the distance remaining.
  • Do a brick/big day of a 4-5 hour bike with high percentage at Ironman effort followed by a 1-hour run at about 20 seconds faster per mile; 10-15 seconds faster per km from your IM goal pace (for him 5:00/km).
The post ATC 337: Swim Erg vs Lap Swimming For Triathlon Performance, When Can You Cease Strength For More Sport-Specificity (and Still Maintain Gains), Marathon Transfer To Ironman Run, and More first appeared on Endurance Planet.

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Sock Doc 16: Your Immune System Part 3 – Role of Mental Stress, Supporting The Immune System For Vaccines, Boosters and Your Body, Athletes Who Get Sick A Lot, and More 28 Jan 2022 5:00 AM (3 years ago)

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:

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.

Dr. Steve Gangemi, The Sock Doc, is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

This is Part 3 of our 3-part series on the immune system and how you can get healthier and stronger immune function. If you’ haven’t yet go back and listen to Part 1 & Part 2 first. On this episode we tie it all together and cover mental stress, neurotransmitters, nutritional protocols to support your immune system in general and before/after vaccines, the question of vaccines/boosters and individual responses and approaches, athletes who seem prone to getting sick and more…

Part 1

Role of mental stress on immune function

  • How tangible is the effect of mental stress on immune function? How can we better check and monitor or stress levels? 
  • Triangle of health: Structural, chemical, mental/emotional, e.g. this shows how mental stress can be just as detrimental as other types of stress.
  • Gut-brain connection:
    • Nearly all serotonin made in your gut and this affects how we feel.
    • Up to 55% of dopamine is made in the gut as well and this affects our emotions and how we feel.
  • When we’re injured or sick for a long time there’s a lot going on- we can get angry etc and this can be tied into HPA axis, cortisol, etc., and affect mood and emotions.
  • Chinese medicine meridians
    • Meridians affected by emotions and vice versa.
    • Emotional turmoil can affect organs.
    • Liver is affected by or contribute to anger and frustration, lung correlated with grief, kidney/ low back pain with fear.
  • The journey of healing is never over, what better time to address our mental and emotional health?

Neurotransmitters and their role

Nutritional protocol to support Th1/Th2 and vaccine support

Part 2, Listener Questions

Suzanne asks:

Based on your latest podcast I would love to hear Steve’s thoughts on how to support your immune system to prepare for Covid booster shots. (Perhaps I should search his sight first for more information.) I recently had mine not sure how I feel about it but each time I’ve had a pretty significant response. The second go around I actually got shingles. I do you have underlying autoimmune condition (Raynaud’s) I don’t consider it severe enough to be a concern with the vaccine. Perhaps I am wrong. it’s hard to know what the right thing is to do these days. There just isn’t enough information available to make a solid decision. Im trying to good for my  community and I have potential high exposure at my job as a massage therapist. Ugh!

Intellectually I agree with science and vaccines. But my gut disagrees.

What we say:

  • Discussing the value and validity of trusting your gut and intuition. 
  • Don’t lose your intuition, this means we lose our own compass.
  • Being in alignment and true to yourself, our purpose, etc.
  • Uncertainty or indecision affects large intestine (going back to Chinese medicine).
  • If an autoimmune condition is present that should be a red flag when deciding to get a vaccine.
  • IL-4 is the predominant cytokine of the Th2 response and when you combine that with TGF-beta, this leads to a Th9 response, which is another pathway in which someone develops autoimmunity. 
  • If we provoke the Th2 pathway excessively (can happen with allergies, asthma, parasites, vaccines) you’re more susceptible to developing or worsening autoimmunity.
  • Shingles is a sign that immune system set off, this condition is the reactivation of the virus for many of us (as it lives dormant in us usually), and the Th1/Th2 imbalance at play in leading it to surface.
  • What about “mild” autoimmune cases or those in remission from autoimmune conditions? 
    • If it’s present and an issue, even minor, that is considered a risk factor.
    • Remission is another issue and a deep question.
  • Recent data indicates that the vaccine may only diminish transmission/reduce exposure for 3 weeks.
  • The vaccines for covid aren’t lasting very long but what they are doing is hoping to reduce severe cases.
  • What about natural immunity? Herd immunity? And helping to end the pandemic.
  • Typically vaccines don’t last as long as natural immunity for many viruses (i.e. viruses other than covid).
  • And with covid we just don’t know everything yet for one reason: time.
  • So bottom line: how do we prepare and support my immune system for a better Th2 response when getting a vaccine or booster?
    • If you want to get the booster and more shots going forward: support immune system, A, D, OPC are high on the list to support.

Emily asks:

Just discovered endurance planet a couple of weeks ago and have been gobbling up the episodes. Thanks for your important perspective on the whole person not just the performer. I am striving for balanced and health-focused marathon training if such a thing is possible.

I’m a mother of two and my kids and marathoning are my joys.

I’m a 4x marathoner and have progressed from 3:20 (2014) to 2:56 (2019) with a baby born in 2016. My second was born March this year.

Nothing inspires me like the marathon and I overperform at it relative to my other distances. I know I should probably take a season or two to run shorter distances but whenever I do that I often lose motivation and don’t enjoy myself.

I’m a huge fan of building up to 100km weeks I like to hold for about 10 weeks each cycle. My workouts are fairly light — I rarely go to the well and focus on threshold and hills for power— and love the long run.

However every build my limiting factor is illness. I have mild asthma that flares up with respiratory infections. When I train and race through these infections, I know I potentially damaging my lungs by prolonging the infection and exacerbating my asthma symptoms. I’ve worked with a naturopathic doctor in the past and I’m not sure the supplements help if I only take 3 days off instead of waiting for the illness to subside. I usually get very antsy about losing fitness. I have taken up to a week off but find it very difficult. I am getting better with a meditation practice and improved perspective at listening to my body.

I’ve moved to a new area and made fast friends with other runners also running marathons this spring. I promised myself I’d put health and family first but am so tempted to run Boston 2022 for social reasons and to do what I love. Somehow I still qualify from 2019. I have not run it before. It feels “right” but daunting.

My first race post partum (8 months post partum) was to be this weekend (nov 8). I didn’t line up because my two sons got ill earlier this week and I got sick beginning Thursday. Scratchy throat, dry cough keeping me up at night, and runny nose. Not major but I’m just not interested in it developing into an upper respiratory tract infection so I DNSed. So far asthma feels controlled.

I’ve been running 60k a week with little strain and lots of enjoyment and think I could easily build to 85k and maybe 90-95 by January.

OTHER LIFESTYLE FACTORS

My baby sleeps better than my first but sleep and diet are definitely some areas I could improve. When babys not teething or unwell I usually get 4-5 hr stretches once 3-4x a week. My partner works shift but for the next few months will have all weekends off which will allow me to train with friends for every long run on Sundays. It’s much less stressful than my normal training cycle where I sometimes and doing my 35k long runs at 7pm.

My naturopathic doctor has me trying out an elimination diet for 4 weeks because I also had iron deficiency and low hemoglobin through my pregnancy. I’ve had chronic anemia and needed to supplement on and off for a decade and we suspect a gut issue. I got iron infusions due to my pregnancy January 2021.. We are eliminating alcohol, dairy, gluten, and added sugar for 4-6 weeks and adding a probiotic. A decade ago I had an eating disorder but I truly feel released from it. I can eat a variety of foods without issue now, fuel very well when I train in particular, and know I need to eat nutrient dense food and put away the junk. I eat about 70/30 whole to processed foods.

Questions!

  1. Is it foolish to train for a respectable Boston (I’d love to run sub 3:15) given my current lifestyle of young kids, less than ideal sleep, and susceptibility to illness?
  2. What is your thinking on training through mild illness or maintaining fitness without overall stressing the body or is total rest required?
  3. Any other tips for runners prone to illness? Nutrition, supplements, or lifestyle? It’s complicated for supplements bc I am breastfeeding and plan to continue for another 6 months most likely.

I love marathoning but also know I may need to be patient.

Much thanks.

What we say:

  • The concept of “runners who are prone to illness”—the key here is, we shouldn’t be prone to illness. It’s ok to get sick on occasion but it’s how those illnesses affect us (severity, duration, etc). But if you find yourself catching everything, especially as an athlete, there is a clear imbalance between health and fitness, and something needs to change.
    • If the training is too much and heavily weighted in one’s life, i.e. having a negative effect on ability to recover or stay balanced, then that will show itself in the illness and allergies, etc. 
  • Aerobic system is dependent on iron; iron is tied with T-reg cells.
  • And vitamins A, D, copper, glutathione—these all needed for T reg cells.
  • Iron helps make superoxide dismutase, which is a powerful antioxidant right up there with glutathione.
  • So back to the training, is it worth it? Is it foolish? Yes but….
    • We’ve all done dumb things like training and racing when we were sick and prolonging that illness.
  • Thorne article and facts on the J curve with exercise, with more that we discussed in Part 2 of this series.
  • Fit but unhealthy? Refer to Maffeotone/Laursen article.
  • We also discuss more on fit but unhealthy in this podcast.
  • More tips and considerations:
    • Athletes are a bit stubborn and tend to train/race even when worn down and/or sick.
    • Also, in being a mom, is your ability to parent and show up for your kids negatively affected?
    • Total rest isn’t necessary, you don’t have to quit running. 
  • Asthma resources by the Sock Doc:
    • Better understanding of asthma
    • Asthma and athletes
    • The idea here is: What if you can make your lungs stronger and not just manage the deficiency? So you can train and race and get rid of this condition and catch fewer respiratory infections.
    • With medications, how are these affecting you, what is the mechanism taking place? Important to dive deeper on this.
  • Last word: The races will always be there… it’s ok to hold off on having to everything right now.
The post Sock Doc 16: Your Immune System Part 3 – Role of Mental Stress, Supporting The Immune System For Vaccines, Boosters and Your Body, Athletes Who Get Sick A Lot, and More first appeared on Endurance Planet.

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ATC 336: In-Depth Sweet Spot Bike Training Guide for Ironman and Beyond, Going From Too High Heart Rates to MAF Focus for Master’s Athletes, and More 14 Jan 2022 5:00 AM (3 years ago)

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: 

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:

We are excited to have partnered with Fullscript, an online dispensary with professional, high-quality supplements delivered to you by 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, Designs for Health, Seeking Health, Vital Proteins and so many more. 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 with a discount..

Greg asks:

Sweet spot training: How much and how far out for Ironman?

Hey guys! I am curious to hear Lucho talk more about sweet spot training on the bike for Ironman. I am 42 with a cycling background and have done some triathlons but starting training for my first full Ironman in 2022 and feel like sweet spot training makes sense for me on the bike, but I can’t find much information on this approach and just wanted to hear more from you guys.

When you should start this in the training cycle? How much time spent in this sweet spot zone per week? What other bike workouts complement this type of training? Are there times it should be avoided? Thanks so much for any input!

What the coaches say:

Jennifer M. asks:

53 and MAF—help!

I’ve been dabbling in endurance training and triathlons for the last 10 years or so, basically ever since my kids were older and I had more time to myself again. For a long time I’ve been training by pace and grit while ignoring HR but realizing my training and racing heart rates were just so high (I would see HR in 170s in training and even over 180 in races like half-marathon!). I started working with a coach who applied zone training to my workouts, based off lactate threshold, and my Z2 was set at 140-155. I was running an ok pace at this zone and getting the training done, but not recovering well and still worn down, so after some research I came across MAF method and have been dabbling with my 180-age HR (a whopping 127- yikes!) and I’m STRUGGLING. This has me at a 13:00+ pace on average, usually with walking to keep HR down. I am not signed up for anything this year and self-coached at the moment, but have my heart set on doing an Ironman before I turn 60! I have time, so should I just stick to this low HR and hope for the best? Or with a higher heart rate that I’ve seen in the past should I adjust my MAF? How much run mileage/week would you recommend for someone in my age group?  How long should it take till I expect results with MAF, before adjusting the HR or training? Also- if I’m looking long term at Ironman, what tips now would you have for getting my bike up to speed, I can go all day but I’m sloooow and probably on the weaker side.

What the coaches say:

The post ATC 336: In-Depth Sweet Spot Bike Training Guide for Ironman and Beyond, Going From Too High Heart Rates to MAF Focus for Master’s Athletes, and More first appeared on Endurance Planet.

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Sock Doc 15: Your Immune System, Part 2 – The Exercise ‘Sweet Spot,’ Deep Dive on Immune-Supporting Supplements, Self-Assessing Your Needs, and More 31 Dec 2021 5:00 AM (3 years ago)

Sponsor:

This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers steady, long-lasting energy with no spikes and no crash and keeps your blood sugar steady. The perfect complement for the healthy metabolically efficient athlete…

UCAN is offering a “training bundle” to give you an assor. 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.com 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.

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

In part 2 of this 3-part series we take a deeper dive into immune system function.

If you haven’t yet, listen to part 1 here.

Exercise options for optimal immune function

Offseason, training in winter and vitamin D

Self assess & healing

Nutrition & supplements for immune health and overcoming illness

The post Sock Doc 15: Your Immune System, Part 2 – The Exercise ‘Sweet Spot,’ Deep Dive on Immune-Supporting Supplements, Self-Assessing Your Needs, and More first appeared on Endurance Planet.

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ATC 335: Ironman Fueling Plans with UCAN and More, Transitioning from Ultras to Ironman – Mindset and Training Style Adjustments, and More Fun! 17 Dec 2021 5:00 AM (3 years ago)

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:

We are excited to have partnered with Fullscript, an online dispensary with professional, high-quality supplements delivered to you by 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, Designs for Health, Seeking Health, Vital Proteins and so many more. 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 with a discount..

On this episode of Ask the Coaches with Tawnee and Lucho:

Intro

Andy asks:

Ultrarunner tackling Ironman & making the mental shift to a new way of training

My name is Andy. I signed up for my first triathlons this coming summer 2022. I am an ultra runner and I am struggling with changing my mental outlook towards training. I have been absorbing as much info on triathlon training as I can. I understand that I need to train totally different than I have been but find myself wanting to train for the swim and bike like I would train for an ultra. I usually would run around 50-60 miles a week in a normal training block heading into a shorter ultra like a 50k and increase that amount if I was training for a 50 miler or 100k. I find myself wanting to swim and bike at least the amount of miles the race will be a week. Like Lucho I always feel better if I destroy myself in a workout and have to work hard mentally to put in the easy miles for recovery. I know that I need to approach the marathon differently focusing on building speed with intervals and fartleks and don’t need to have the long runs I would normally do. Training for ultras I would do back to back long runs and usually run race distance a few times before the race. I was wondering if I swim much further than 2.4 miles in training a few times or ride over the 112 miles a couple times is that going to negatively effect my training. Or is it ok to push myself and get some long rides and swims in in order to make the race distance feel easier. Currently I am swimming 3 times a week and running and cycling 5 times a week. I have been doing high intensity intervals on the bike and swimming mixed with long rides and swims. Same thing with running. And doing brick workouts. I run after every bike session and ride after every run using the latter as a cool down.

What the coaches say:

  • Don’t change who you are. Don’t change your mental outlook, this is part of who you are and what drives you to
  • Make the training work for your mental outlook.
  • Follow your gut intuition and what makes you feel good and confident.
  • Ease off on the run a bit.
  • The run training for ultra has added a massive amount of durability. Durability is everything to avoid injury and setback.
  • Your ability to absorb load will be greater due to previous run training; don’t shy away from cycling volume (way less stress on the body
  • You could totally do the race distance(s) each week.
  • Doing 112 mile rides is totally reasonable, even more.
  • Don’t do your biggest workouts 4-5 weeks out, it’s too risky and too close to race day. 
  • Starting 20 weeks out start you can be doing your longest rides, relates to the 20×20 idea.
  • Drive cycling volume safely because non-load-bearing.
  • Defining performance?
  • You don’t need to be doing speedwork in the run for Ironman; too non-specific. If you do do speedwork, make it 20+ weeks out from the race.
  • Just remember- when you come off the bike in Ironman your run mechanics are going to not be the same as when you’re running fresh or doing shorter races.
  • Ditch speedwork for run-specific strength workout: long tempo runs and threshold runs.
  • Too many athletes focus on the last 5%… but what about the volume that matters e.g. 40 weeks of 40 mpw. 
  • For this athlete, run less (e.g. 30-35 mpw) and boost the bike and swim! 
  • Then ~16 weeks out can add the threshold-type stuff (not traditional speedwork).
  • Two-hour trainer rides have value. 
  • Be realistic with a good kind of hurt vs a bad kind of hurt when you’re in a workout.
  • Fins metrics/data to guide duration and intensity of a workout. E.g. watch your HR and don’t over-stress yourself. Don’t bike yourself into “useless puddle.”
  • If you do destroy yourself, take the next day EASY or off (hop into the pool if you must do something).
  • Triathlon swimmers: It’s OK to use the pull buoy and paddles (with a caveat on the paddles)!
  • But also don’t always use toys a crutch.
  • Wetsuit similarities to a pull buoy.
  • If it helps you enjoy the swim more to use something like a buoy, maybe that’s not such a bad thing! Especially if it helps you swim more without problems or loss in good form.
  • Ironman Cozumel mention: Kristian Blummenfelt and Dede Griesbauer- amazing performances!

Mel asks:

Using UCAN and other sports nutrition ideas for Ironman-distance racing

Hi, I’m wondering if you could address using Ucan during a full IM race. I’ve been using Tailwind for years with success, but would like to get off using so much sugar and natural flavorings.  Ucan plain flavor doesn’t have any electrolytes added in…do I need to worry about that? If so, can I just add some pink Himalayan sea salt to my mix and be good, or would I need to also take nuun or the Ucan hydrate for a successful day? I’m more of a mid packer so I’m not biking or running at a really high HR so not sure how important the electrolytes are for me. ?  I get really hungry on the bike, so I also fuel with some dr. Lim style sushi rice cakes that are more on the savory side. Would love your thoughts on a ideal IM race fuel strategy.  Should I let go of the sugar drinks, or stick with what’s working?
Thanks!

What the coaches say:

  • General tips
    • Look at using more than just one product like UCAN to round out your race fueling plan.
    • Caution against highly concentrated sports drinks (e.g. cramming a bunch of scoops of any sports nutrition mix into one bottle is risky).
      • Mistakes with nutrition are much more likely when using concentrated bottles.
    • Don’t always focus on what other people are doing. If you do go this route, find people who race similar times as you.
    • We’re a huge fan of Dr. Alan Lim’s nutrition philosophy and his rice cake recipe(s), and Skratch Labs drink mix.
    • Start practicing your sports nutrition plan as early as you can to refine and dial it in so there are no questions come race day.
    • And if you’re still confused, talk to a sports nutrition professional or RD who works with Ironman athletes.
    • Keep it simple because you’re brain will be fried! Maybe “boring” is the key to success.
    • Don’t let media hype have you question what works for you!!!
  • How many calories per hour do you need for an Ironman, if you are a fat-adapted triathlete, on the bike and run? These numbers are fairly general; may want to tailor further for fat-adaptation levels, needs and more:
    • Smaller people (<150lbs)
      • 300 calories per hour on bike
      • 200-250 cal on run
    • Bigger people (>150lbs)
      • 400 calories on bike
      • 300-350 cal on run
  • UCAN-specific tips:
  • Longer than 3 hours, it’s recommended to include some variety of carb sources and solids too:
    • Variety of CHO sources may help because different carbohydrates are transported into cells with different transporters becoming the energy we need and use.
    • ISSN recommends a “variety of calorie-dense foods. Consideration must be given to food palatability, individual tolerance, and the increased preference for savory foods in longer races.”
  • ISSN says: A central aim of any periodized ultra-marathon training program should be to maximize capacity for fat metabolism, thereby sparing muscle glycogen for the latter stages of competition.
  • Carbohydrates (CHO)
    • On bike:
      • ~300-400 calories an hour
      • CHO: 60-70g/CHO per hour (240-280 calories from just carbs) on the bike is usually the upper limit
      • Some people can handle up to 90g/CHO hr, or 360 calories from CHO, and if you are one of these people try it on the bike not the run
      • UCAN plain = 1 scoop = 90 calories with 22 CHO (basically pure CHO but as we know that is CHO in the form of super starch- low-glycemic, complex carbohydrate that doesn’t affect blood sugar)
      • So you could do 1 scoop mixes with 8-12 oz water or other drink; consider adding with a low osmo drink like 1 serving Skratch?
      • Refer to ATC 330, where we discussed sports drinks & osmolality in detail; the short: don’t pack too much in!
    • On run:
      • ~200-350 calories an hour
      • 40-50 g CHO/hr (160-200 calories from CHO)
      • This is newer to the scene but if you’re using UCAN can try UCAN EDGE gels instead of mixed bottles.
      • UCAN Edge gel is 70 calories with 19g CHO. Does have some sugar alcohols that some people may find they’re sensitive to, so test test test.
      • Then add in what else works for you
  • Fat
    • Factoring your CHO needs and metabolic efficiency to then determine fat during racing.
    • Fat is a worthy fuel source (oxidation of glycogen provides only ~2500 kilocalories of energy before depletion, whereas oxidation of fat provides at least 70,000–75,000 kilocalories of energy, even in a lean adult [31]).
    • Fat needs can be subjective and a lot of variables like what your gut can and will tolerate. For some people they can safely include MCT oil, for others this may send them to the port-o-potty.
  • Protein?
    • With ultra endurance events, you want to get in a source of protein/amino acids to prevent muscle breakdown + help with recovery.
    • Protein: approximately 0.25 g/kg protein per hour when taken along with carbohydrate is recommended by the ISSN to minimize potential muscle damage [9]. – so for 150lbs this is 17g/PRO/hr (can sub supplements like PerfectAmino)
    • ISSN recommends: 5-10g/PRO/hr.
    • On protein and central governor:
      • “Branched-chain amino acid supplementation still may help endurance athletes via central governor theory modulation [13]. BCAAs compete with tryptophan for transport across the blood brain barrier, and increased tryptophan may increase serotonin and contribute to feelings of fatigue [13].”
    • We like PerfectAmino.
  • Hydration and electrolyes
    • Fluids: ~400-800 mL per hour; not over 1L per hour.
    • ISSN: 450–750 mL/h− 1 (~ 150–250 mL every 20 min)
    • Electrolytes 
      • Sodium: 300-600mg/hr if high sweater or 500-700 mg/L of fluid (32 fl. oz.). Some say salty sweaters: up to 1,000 mg/L (32 fl. oz.)
  • Lucho’s Ironman nutrition plan:
    • 2 bottles on the bike each with 2 scoops; same bottles ready in special needs.
    • Plus a gel flask diluted with water.
    • He likes to stay as self-supported as possible in racing.
    • However, in Leadville he was forced to go lower on calories jut logistically speaking.
  • References:
The post ATC 335: Ironman Fueling Plans with UCAN and More, Transitioning from Ultras to Ironman – Mindset and Training Style Adjustments, and More Fun! first appeared on Endurance Planet.

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Sock Doc 14: Your Immune System, Part 1 – What Is It, Blood Markers To Analyze It, How It Can Be Affected by Toxins and Our Environment, The Rise of Autoimmunity, and More 3 Dec 2021 5:00 AM (3 years ago)

Sponsor:

This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers steady, long-lasting energy with no spikes and no crash and keeps your blood sugar steady. The perfect complement for the healthy metabolically efficient athlete…

UCAN is offering a “training bundle” to give you an assor. 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.com for that same 15% discount.

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: 

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!

 

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

In part 1 of this multi-part series we take a deeper dive into immune system function.

 

Immune system 101

Blood labs analysis

Here’s a helpful guide of functional ranges (for optima health) to keep around and help you understand your results:

Individual immune systems- why does it vary so much?

The rise of autoimmunity: why are we seeing this?

Toxins & chemicals in our environment, food and bodies

How do we know if these things are present and affecting us negatively?

The post Sock Doc 14: Your Immune System, Part 1 – What Is It, Blood Markers To Analyze It, How It Can Be Affected by Toxins and Our Environment, The Rise of Autoimmunity, and More first appeared on Endurance Planet.

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ATC 334: Smart Ways To Incorporate Strides, Strength Training Programs To Try This Winter, Becoming A More Durable Ultrarunner and More 19 Nov 2021 5:00 AM (3 years ago)

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:

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!

 

Richard L. asks:

How many times per week should I incorporate strides into the end of my MAF runs?

From a neurotyping perspective, I’ve loved MAF and not loved speed work.  However recently I’ve discovered that when I’m fully warmed up (40-60 minutes of MAF), I crave strides.  The other day I was listening to EDM and timed some intense strides with the beat drop of the songs after an hour of MAF and it felt incredible.  I want more of this but don’t want to overdo it.

I’ve also noticed that I tend to take a much longer time than others to warm up, 20-50 minutes before I can shift gears and enjoy pushing hard.  Is that normal?  In my half marathon I had to drop behind the starting pack for the first half an hour but then spent the rest of the race chasing down the person in front of me.  Is this normal?

What the coaches say:

Molly asks:

Female runner tackling strength program this winter

I am looking to take a full 4-5 months off from structured run training and get into heavier strength training. I have always strength trained and I move well with no injuries or issues right now, so my question is, for a “skinny” female endurance athlete, what would you recommend for a fall/winter strength training program to add lean mass and see what I got as far as building strength and lifting heavy weights? I’ve been looking at 5×5 model, but it just seems like they only have you doing a few different exercises (squats, DLs, press, etc), what are your thoughts on that? What about kettlebell-focused programs? Lastly, what role does more functional low-weight or bodyweight training have here or is it a waste of time in a heavier lifting program?

What the coaches say:

Takeaways

Getting strong isn’t hard when:

  1. You do it consistently
  2. You don’t do excess endurance
  3. You lift heavy enough
  4. You eat well

Brad P. asks:

How not to slow down in a tough 100k ultra?

Hey Tawnee and Lucho!! Thanks so much for your great shows, I love the podcast and learn a ton from both of you.  I have a question about attempting my first ever 100K ultra next year: How do I modify my training to be able to run strong for the duration of a 100K ultra on a tough technical course with lots of elevation gain?

A quick bit of background on me:

The 100K race I am targeting is called the Wild Duluth 100K and it takes place on a different section of the same trail system that the Superior 50 miler was on, so it will also be very hilly and technical. What do you think I need to add/modify in my training, as opposed to just volume volume volume?  I have attached a screenshot of my training for superior 50 so you can see the volume, maybe I overdid it?

What the coaches say:

The post ATC 334: Smart Ways To Incorporate Strides, Strength Training Programs To Try This Winter, Becoming A More Durable Ultrarunner and More first appeared on Endurance Planet.

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HPN 30: Sports Nutrition and Wellness Trends in 2021 and Beyond, LCHF Diets Gain Traction, and Much More! 5 Nov 2021 5:00 AM (3 years ago)

Sponsor:

This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers steady, long-lasting energy with no spikes and no crash and keeps your blood sugar steady. The perfect complement for the healthy metabolically efficient athlete…

UCAN is offering a “training bundle” to give you an assor. 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.com for that same 15% discount.

Sponsor:

We are excited to have partnered with Fullscript, an online dispensary with professional, high-quality supplements delivered to you by 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, Designs for Health, Seeking Health, Vital Proteins and so many more. 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 with a discount..

Welcome to episode 29 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:

More on Cold Thermogenesis (CT)

Male and female differences

More research on CT

  1. Metabolism. 2009 Apr;58(4):552-9. doi: 10.1016/j.metabol.2008.11.017.
  2. Ross Fiziol Zh Im I M Sechenova. 2015 Feb;101(2):145-62.
  3. J Appl Physiol (1985). 1999 Aug;87(2):699-710.
  4. Obes Rev. 2011 Mar;12(3):167-88. doi: 10.1111/j.1467-789X.2010.00756.x.
  5. Free Radic Biol Med. 1994 Mar;16(3):299-305.
  6. Cryobiology. 2014 Aug;69(1):26-33. doi: 10.1016/j.cryobiol.2014.04.015. Epub 2014 May 6.
  7. Cryo Letters. 2015 Mar-Apr;36(2):120-7.
  8. J Clin Endocrinol Metab. 2012 Apr;97(4):E584-90. doi: 10.1210/jc.2011-2246. Epub 2012 Jan

Low(ish) Carb Lovin’

New research discussing low(er) carb, high(er) fat diets with our take-home messages for our audience, as this info gains more mainstream attention

Takeaway messages

Insulin resistance 101

Carbs & saturated fat: time for updated recommendations?

Sports Nutrition & Wellness Trends—2021 and beyond!

Overview

Spotlight on the growing popularity of postbiotics 

Mental wellbeing

More trends

 

 

The post HPN 30: Sports Nutrition and Wellness Trends in 2021 and Beyond, LCHF Diets Gain Traction, and Much More! first appeared on Endurance Planet.

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ATC 333: St. George Becomes World Champs, The “Sweet Spot” With Salt (And Why Too Little Isn’t Good), Plus: A Quick Gut Health Protocol 22 Oct 2021 5:00 AM (4 years ago)

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:

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: 

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!

On this episode of Ask The Coaches with Tawnee and Lucho:

Intro:

Kara asks:

Lucho’s Doing the Ironman World Championships, Say What?!

You guys, I’m pretty sure this is the most important question ever: Did Lucho have some sort of insider info where he knew that his Ironman comeback would end up being the freaking Ironman world championships?! Seriously, what the heck!? Haha. (And in all seriousness, how do you guys see this mix of races unfolding? Lucho how does this change things for you if at all?)

What the coaches say:

James asks:

Pass the Salt?

I’d love for Tawnee and Lucho to elaborate more on eating salt, which was mentioned in the last episode–where Lucho said he doesn’t salt his food and Tawnee was a bit shocked by it, from what it sounded like and told him to have some sort of other “salt and mineral cocktail”. I know this isn’t a sports nutrition show, but love your guys’ take on things and some good banter 😉 Basically: Does lower sodium intake result in better health? Or is that idea outdated? How much is too much? How little is too little?

What the coaches say:

  • We draw our answer off this new open access review article, which you can read too:
  • Sodium Intake and Health: What Should We Recommend Based on the Current Evidence?
  • Below are quotes pulled from this scientific review article:
    • Sodium and Cardiovascular Events: Randomized trials to specifically determine the effect of low sodium intake (i.e., below 2.3 g/day) compared to moderate intake on clinical outcomes are still not available.
    • Sodium Intake and Blood Pressure: The impact of sodium intake on BP has been evaluated in numerous clinical trials. Most were short-term trials (95% with less than 6 months duration) with relatively few participants [22,23].
    • Several health organizations recommend low sodium intake (<2.3 g/day, ~1 teaspoon of salt) for the entire population [1,2,3], a level that has not been achieved by any modern population in the world.
    • Fewer than 5–10% consume below 2.3 g/day.
    • Most people (95%) around the world consume a moderate range of dietary sodium of 3 to 6g/day. 
    • Globally looking at 187 countries: the mean intake of sodium was estimated at 3.95 g/day [7].
    • In the United States, mean sodium intakes for the eight population samples ranged from 4.1 to 4.4 g/day in men and 3.0 to 3.5 g/day in women.
    • Current evidence from cohort studies suggests a J-shaped relationship between sodium intake and cardiovascular events, and suggests that the lowest risk of death or cardiovascular disease occurs in populations consuming an average sodium intake (3 to 5 g/day) [9,10,11,12,13]. 
    • 3-5g/day = This level of intake is associated with the lowest risk of cardiovascular disease and mortality.
    • The risk of adverse health outcomes increases when sodium intakes exceeds 5 g/day or is below 3 g/day.
    • The evidence linking sodium consumption with cardiovascular disease has been inconsistent, with no study reporting lower risk of cardiovascular events with low sodium intake (below 2.3 g/day). 
    • In the majority of people with normal kidney function and blood pressure (BP), the kidney is sufficiently able to deal with wide variations in sodium intake, without eliciting increases in BP. However, in some individuals, moderate changes (1 to 2 g/day) in sodium intake can result in marked increases in BP, a concept called salt sensitivity [18]. This can be mitigated by a high potassium diet [19].
    • Sodium restriction is increasingly shown to activate the renin–angiotensin–aldosterone system (RAAS), which itself is associated with increased cardiovascular risk [20,21]. 
    • Observational study on BP: The largest international study of sodium intake and BP was the PURE study [35], which included more than 102,000 adults from 18 countries. PURE reported a positive, threshold association of sodium intake with BP (2.11/0.78 mmHg increment in BP per 1 g daily increase in sodium), which was only statistically significant for sodium intakes above 3 g/day and was strongest in those with consumption exceeding 5 g/day (2.58 mmHg increment in BP per 1 g increase in sodium) [35].
    • In addition, targeting a very low sodium intake may have implications for overall dietary quality. An analysis of the NHANES cohort suggests that achieving an overall high-quality diet is more difficult with sodium intake of below 2.3 g/day than with higher sodium intakes [69].
    • PURE also showed that in those with high potassium intake and higher-quality diets, the association of high sodium and cardiovascular events was mitigated [47].
    • Collectively, there is no robust evidence that lowering sodium below an intake of 3 g/day is likely to lead to a lowering of cardiovascular disease or death compared to a sodium intake of 3 to 5 g/day. There are, however, concerns that sodium intake below 3 g/day may be associated with a higher risk of death compared to intakes between 3 and 5 g/day.

Christian asks:

Long-Time Gut Issues, Finally Ready To Heal This…

Hey Tawnee and Lucho!
Long time listener and question asker here! I’ve been listening since the very beginning! It has been a fun transition in my endurance journey of short to long triathlon to ultra running, back to fast 5K’’s and now back to Half and full marathon distance.Throughout the whole process I have struggled with gut issues. I switched to gluten-free nearly 8 years ago which has helped a lot. I still constantly battle leaky gut and stomach distress when my heart rate and intensity increase. My goal is to run a sub 1:35 half at the end of November (12 weeks away today).I would really like to get my gut fixed long term. I know that occasional alcohol drinking is not helping me as well as other sugars. I’m willing to really hunker down and be committed to a cleaner diet and lifestyle leading up to this important race and a marathon and or 50K I plan to do in January to celebrate my 40th birthday. I want to still run fast and not settle for slower speeds because of my stomach.I know that you’ve done quite a bit of info on leaky gut and stomach issues. I have never found the magic bullet. This is a journey that I’ve been on for almost 10 years trying to get it figured out. Help! Thank you for all you do! And you have improved my running and triathlons so much over the years!

What the coaches say:

  • No magic bullet exists. Hard, consistent, intentional work (and moderation!) lead to success.
  • First! Look to mental health and stress management. Healing won’t effectively take place if you’re too stuck in the sympathetic fight or flight or parasympathetic freeze state. Healing only takes place in a relaxed body and vagal tone is adequate. May require some time off from training if that is putting body over the edge with stress and depletion.
    • Check breathing- are you nasal breathing?
  • Test don’t guess, is always our first recommendation but if you can’t afford testing right now you can still do some things to help including:
    • Avoid NSAIDs and whenever possible avoid antibiotics, medications that can affect GI health
    • ION Gut Support
      • Soil-derived mineral supplement that strengthens the gut wall.
      • Not a probiotic.
      • Defends from environmental toxins (antibiotics and pesticides etc) and diversifies your gut microbiome naturally.
      • Communication network that gives our bodies the tools to create their own bacterial ecosystem again.
      • Helps good bacteria flourish.
    • Probiotics
      • Either supplement or whole food types (eg fermented foods).
      • Can take a few different kinds of probiotics.
      • Sally Fallon Nourishing Traditions.
    • Colostrum
      • Colostrum acts as passive immunity and can enhance your GI health.
      • Can help heal leaky gut issues, which is common for most athletes to experience to some degree, often severe. Growth factors stimulate the gut to heal and “patch up” the holes.
      • Recommended: Mt. Capra Colostrum
    • Also watch your diet—minimize inflammatory foods, junk foods, sugar, alcohol, etc.
The post ATC 333: St. George Becomes World Champs, The “Sweet Spot” With Salt (And Why Too Little Isn’t Good), Plus: A Quick Gut Health Protocol first appeared on Endurance Planet.

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HPN 29: An Ultra Story Of Minding Menstruation and Health, Plus: Cold Thermogenesis Is It Right For You? (Hint: It’s Not For Everyone) 8 Oct 2021 5:00 AM (4 years ago)

Sponsor:

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Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what’s going on inside you and to offer you science-backed recommendations for positive diet and lifestyle changes. 

For a limited time, Endurance Planet listeners can get 25% off the entire InsideTracker store. 

Just visit insidetracker.com and enter offer code ENDURANCEPLANETPRO25 for 25% off your package of choice at the InsideTracker store.

Also: If you’re a coach, trainer, registered dietitian, or other health and wellness practitioner, your gateway to offering your clients InsideTracker is InsideTracker Pro.

In addition to helping your clients perform better than ever, with InsideTracker Pro, you’ll also get discounts and earn revenue. Plus, you’ll get free access to the InsideTracker Pro Resource Center and a free Personal Coach Dashboard for secure access to your clients’ InsideTracker results and recommendations.

Earn revenue, enjoy discounts, and help your clients perform better than ever with InsideTracker Pro. Visit InsideTracker.com/EndurancePlanet to get started.

Sponsor:

This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers steady, long-lasting energy with no spikes and no crash and keeps your blood sugar steady. The perfect complement for the healthy metabolically efficient athlete…

UCAN is offering a “training bundle” to give you an assor. 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.com for that same 15% discount.

Welcome to episode 29 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:

Julie’s 50k Debrief

Training:

Racing:

Areas to improve upon in the future:

 

Cold Thermogenesis: Who should avoid this practice?

What is it? 

Pros of CT

Cons

Conditions in which to avoid CT

  1. Hypothyroid/thyroid autoimmunity .
  2. Severe HPA axis dysfunction (including cortisol issues or amenorrhea).
  3. Low progesterone.
  4. Overly stressed out- While it can help you manage stress, in the wrong setting it is an added stress and if you don’t tolerate well it just creates more stress.
  5. Timing with cycle: May need to avoid ~8-10 days before period when body is working hard to create progesterone (signs of low progesterone- anxiety, poor sleep, hair loss).
  6. Any chronic ailment/condition- weigh the pros and cons. Will cold therapy help or hurt? If any chance it can hurt then don’t do it. Prioritize healing, nutritional deficiencies and sleep. Direct that energy toward healing not heating the body.
  7. Also- if using it as a “hack” to lose weight, this is the wrong approach.

Summary

The post HPN 29: An Ultra Story Of Minding Menstruation and Health, Plus: Cold Thermogenesis Is It Right For You? (Hint: It’s Not For Everyone) first appeared on Endurance Planet.

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ATC 332: Those Final Weeks To Nail A Marathon PR, Numbness on the Bike, What Polarized Training Can Offer, and More 24 Sep 2021 5:00 AM (4 years ago)

Sponsor:

When you do what you love you want to do it for life. InsideTracker can help toward reaching your performance goals and living a longer, healthier life. 

Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what’s going on inside you and to offer you science-backed recommendations for positive diet and lifestyle changes. 

For a limited time, Endurance Planet listeners can get 25% off the entire InsideTracker store. 

Just visit insidetracker.com and enter offer code ENDURANCEPLANETPRO25 for 25% off your package of choice at the InsideTracker store.

Also: If you’re a coach, trainer, registered dietitian, or other health and wellness practitioner, your gateway to offering your clients InsideTracker is InsideTracker Pro.

In addition to helping your clients perform better than ever, with InsideTracker Pro, you’ll also get discounts and earn revenue. Plus, you’ll get free access to the InsideTracker Pro Resource Center and a free Personal Coach Dashboard for secure access to your clients’ InsideTracker results and recommendations.

Earn revenue, enjoy discounts, and help your clients perform better than ever with InsideTracker Pro. Visit InsideTracker.com/EndurancePlanet to get started.

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.

 

Links and resources mentioned:

Intro:

Polarized Training Chat

Peter W asks:

Marathon Pacing/A-Race Question

Hi – First off, let me say thank you for this really wonderful podcast.  You guys have helped change many people’s lives – many of whom you have never, and will likely never meet – extremely grateful for this podcast, and all of the insights.  So a big Thank You is in order!

My A-race is the NYC Marathon this year (11/7)  . I’m looking to break 3 hours for the first time.  I’ve completed a TON of MAF training over the years and  my MAF range is 145-153 (I’m 33) which is typically in the mid 7min pace range or there abouts.  I find it hard holding race-pace, or race-pace -20 seconds for an extended period of time however.  For example at around 6:30 pace, my HR will be around 158-162bpm depending on conditions, but I can typically only hold that for 20-25 minutes throughout a progression run, or throughout a series of drills.  I actually find it hard to get my HR above 165.  Do I need to work on the mental side of racing?  Have I overtrained MAF??  Any favorite drills to improve that ability to hold these higher-end paces come race season??  Feel free to answer this question on the podcast and my information is listed below.

PS: Huge fan of the UCAN energy gels and would highly recommend them!!

What the coaches say:

Vicky asks:

Dialing in Bike Tour 2022 plans (and figuring out numbness problem)

Hi Tawnee and Lucho!

You’ve done a great job answering some questions in the past, and I have a completely new one for you!

I’m 62, and have been a runner/triathlete since my early 20’s.  Recently  I was on a local racing team for 5 years until I totally burned out.  I raced until I finally achieved my ultimate goal which was to earn 1st place in my age group for the year long Grand Prix competition.  After all that racing, it was time for a break.  It also coincided with the Pandemic the following year, so good timing on my part!

On to other things, I’ve been trying to heal some injuries and take care of some other health issues that can’t wait any longer.  I have meniscus surgery next week, which I hope will enable me to run.  I haven’t run since early February, but I’ve been biking and swimming with no issue.  Surprisingly, I haven’t missed running like I thought I would!

So on to my questions.  The background is that my husband Jim and I are going to do a grand tour of the US next year.  I will do it on a bike, while he puts along in an RV with our dog Luna.  The plan is to start at Ocean City State Park, Washington on May 1st, and bike to Jacksonville Beach, FL, arriving sometime at the beginning of August. Total miles:  4300

Here are the issues.  I bought a new touring bike, a Surly Disk Trucker, and have been training on it for a few weeks now.  Although it seemed remarkably comfortable compared to my high end tri bike, I’ve discovered that once I get close to 15 miles, my hands and butt start to go numb.  I’ve tried not staying in any one position very long, constantly shifting, but it doesn’t seem to help (I really miss the tri-bars!).  I’m wondering if this is just something I have to build up an endurance for, or do I need to look at adjusting my positioning on the bike?  In the past when I bought a new tri-bike, I got them professionally fitted, but my husband thinks that’s just silly and we should be able to get it right ourselves.  I’d appreciate your input.

The other question is about training.  My goal is to ride enough prior to May 1st that the first two weeks don’t really suck cause I need more conditioning, but not so much that I’m burned out on riding before I even leave.  My prior training always included around 20 minutes of intervals (1 minute hard/1 minute easy) in my weekly rides (not in my long ride), and I’m wondering if there’s any benefit to it now?  I’ll admit, I’m a bit concerned about all the mountains I have to climb on this trip.  I’m in Northeast Florida where we have short inclines (4% to 7% grades) but that’s about it.  Should I do intervals on the inclines to help me prepare?

My course for the trip will follow the first 3/4 of the TransAmerica Trail and then turns south through Kentucky and on to Florida.  I’ll be going through Colorado, so if Lucho wants to join me for some training, that would be fantastic (he’ll just have to spin most of the time since I’ll be moving slowly!).

Last question for Tawnee.  A few years ago I switched from mostly tap water to mostly filtered water.  Considering the tons of water I’ll be going through each day (I’m a heavy drinker!), is it worth seeking out better water for the trip?

I plan to document the trip with a Youtube channel.  I haven’t started it yet (too soon!), but it will be called: Vicky, Jim and the Lunatic – Coast to Coast.  If you can remember, check it out next year!

What the coaches say:

The post ATC 332: Those Final Weeks To Nail A Marathon PR, Numbness on the Bike, What Polarized Training Can Offer, and More first appeared on Endurance Planet.

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Sock Doc 13: Thyroid Health, Part 2 – Hidden Risks, Nutrient Needs, Training Ideas, Self-Care and More 10 Sep 2021 5:00 AM (4 years ago)

Sponsor:

This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers steady, long-lasting energy with no spikes and no crash and keeps your blood sugar steady. The perfect complement for the healthy metabolically efficient athlete…

UCAN is offering a Training Bundle set to give you an assortment of UCAN products—including their hot new new EDGE energy gel and other top-selling products—and help you dial in your sports nutrition and metabolic efficiency needs. 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.com for that same 15% discount.

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: 

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!

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

In part 2 of this 2-part series we take a deeper dive into thyroid health. If you haven’t already,

Thyroid Recovery Outside the Box

Putting aside medications since we talked about that last episode, from a more holistic and natural perspective what are areas we can look at to help promote healthy thyroid function and/or things to avoid in your environment that have an association with thyroid hormone disruption:

Thyroid-Friendly Nutrition

Listener Questions & Training Tips

Suzanne asks:

I just listened to your thyroid episode with the Sock Doc and am looking forward to the next one!  I’m hoping I can sneak in this question:

Quick background: 40 years old female being treated for Hashimoto’s for the past 10 years.  I’ve been “stable” taking 88mcg synthroid and 5 mcg cytomel for my Hashimoto’s after a few rollercoaster years where I was over-medicated and constantly having my medication doses adjusted.  I feel better than I felt a few years ago but I also feel like I’m “settling” health-wise, and that something is still off.  My TSH is usually around 1.1 and the labs refuse to test my free T3 and T4 these days (in the past my fT3 was always on the low end).  I have lingering fatigue, sluggish digestion and always feel like I need a back massage.  I was really into running in the past but seem to feel better with light strength work, HIIT type workouts and walking these days.

I’ve heard multiple times that having poor iron status will affect thyroid functioning and I’m wondering if this is my missing link.  But what can I do if I simply can’t get my ferritin up? I take iron supplements religiously every second day and have tried many different formulations over the years and pay careful attention to when I take them and how.  I eat almost completely gluten-free, with tons of veggies, meat several times/week and I even choke down some liver once in a while.  I was tested once for celiac a few years back and it was negative.  My periods are a little on the heavy side but nothing crazy.  I also had some other gut testing with a naturopath last year and nothing really came up.  I sometimes wonder whether I should stop taking iron supplements since they don’t seem to help but I’m worried about becoming full-on anemic in that case…Any advice?

Thanks so much for the work that you do.  I hope you have a fabulous summer!

What we say:

Katherine asks:

LOVED Part 1! Thank you thank you!

Great info – I appreciated the in depth explanations behind the general knowledge.

Question: Can you please address the effects of Intermittent Fasting and/or Time Restricted Eating on thyroid and hormones, particularly for peri/post menopausal women?

I think I really screwed mine up. What can I do to help it recover?

(I’m currently on 125mcg synthroid daily and TSH / T3/ T4 all come back “normal”. But I don’t feel normal – still foggy minded and slow in the mornings and having a hard time dropping any weight. I take great vitamin supplements, eat healthy and also take an SSRI antidepressant, duloextine.)

Background:

I’m a 53 year old runner who has been hypothyroid since I had my kids, 25 years ago. I also suffer from SAD and clinical depression – which became issues around the same time as the hypothyroidism hit – which I manage as well as I can through diet/nutrition, exercise and stress management (journaling and yoga). Love summer – struggle in January and February here in the Dakotas!

I grew up as an athlete and gained weight in my 40’s from stress and poor lifestyle/food choices.

At age 49/50, in 2017, I lost 92 pounds through nutritional changes and was able to start working out again. I was eating 6 times a day, portion controls, and felt like my thyroid was finally healed. In 2018 I started to run and workout regularly. I ran a 10K and things were great. In late 2018 I started experimenting with IF (black coffee and water only until noon). I work out in the mornings, ran fasted, and was in great shape (high LBM, 18% bf and running half marathons) in 2019 and first half of 2020. Then came an overuse injury…. Less exercise, and a fast 40 pound weight gain from Oct ‘20 – April 2021.

Last fall, I was trying to keep the weight off by restricting my eating even further to 2pm-8pm after the injury, and then just felt even worse and lost nothing but gained more. In April – after starting to work with Julie (wildandwell), I started eating a little again in the mornings and cut out coffee.

Thanks again for covering this topic!!!

What we say:

Monitoring Thyroid Going Forward

 

Have questions? Want a part 3? More on peri/post menopause? Email us at questions@enduranceplanet.com!

The post Sock Doc 13: Thyroid Health, Part 2 – Hidden Risks, Nutrient Needs, Training Ideas, Self-Care and More first appeared on Endurance Planet.

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ATC 331: Does Lifestyle Affect T More than Increasing Age? Plus: Newbie Triathletes Gettin’ The Run Done, and Female Athlete Heart Rate Considerations 27 Aug 2021 5:00 AM (4 years ago)

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Intro Banter

Tawnee and Lucho catch up on their current training—Lucho is in the thick of pursuing his Ironman training with 20 hrs a week of training, still including plenty of strength training, and transitioning out of base training already. Meanwhile Tawnee has cut back to low volume and is switching it up to more focusing on fitness for health and workouts that complement busy momlife.

Richard asks:

Help for middle-aged male with low-T, high-E woes

Hi, I am a 47-year-old male endurance athlete and I recently confirmed what I thought to be true—I have low T, estrogen dominance and high cortisol. My doctor hasn’t been able to help me for these issues in the past (because here I am with the same problems!), so I’m seeking your advice for a couple reasons:

  1. What kind of practitioner or coach should I hire for this? I know you guys can’t give me personal medical advice but could you point me in the right direction?
  2. I’m nearing 50 and I’m sure that makes fixing this more difficult but not impossible, so, what lifestyle, exercise and diet/supplement tips do you have for me? (I know Tawnee is good with holistic health and nutrition advice, whereas Lucho is a master of all and can speak from experience as a dude around the same age—how does he do it?!)
  3. Fasting or no fasting? Keto or no keto? I’ve tried both these techniques before—like, I went all in—but, again, here I am in the same mess.

I do want to note that I’ve cut back on my endurance training and racing over the past year, and am doing more HIIT type exercise these days + lifting, but is the damage done and is it too late? Also, I am almost always super tired and flat feeling (sometimes wired usually before bed), and have excess body fat in all the wrong places, despite my best efforts. I have a demanding, stressful, on-my-feet job and can’t just sit around meditating, sleeping in or relaxing like a probably need to be. Thanks!

What the coaches say:

Lucho’s T experience

Lifestyle and T

“T” take-homes:

  1. Age is not a guaranteed risk factor for Low T.
  2. Co-morbidities are more well established to affect T, so be extra mindful of your foundation of health! In particular: inflammatory issues, obesity, insulin resistance, diabetes, metabolic syndrome, CV disease, sleep apnea, autoimmune issues, prostate disease, cognitive disease, hypertension, hyperlipidemia, opioid use, etc.
  3. Check often if you suspect T issues (T can fluctuate acutely).
  4. Check SHBG – starts to gradually rise around age 30, and this binds to T to make it inactive. 
  5. Check estrogen levels and aromatase enzyme—aromatase is an enzyme responsible for the biosynthesis of estrogens, or conversion of androgens (T) to estrogens.
  6. Association between lifestyle and low T is HUGE—this includes gut, stress (physical stress, emotional stress), poor sleep, exercise choices, excess alcohol consumption, chronic inflammation even in athletes, and so on.
  7. Check root causes before starting meds or hormone replacement therapies.
  8. High cortisol can contribute to an upregulation of aromatase, converting T to E.

Aromatase increases with and adds to excess estrogen by:

Lifestyle

Healing

T therapies?

Koby asks:

Longtime athlete, newby triathlete- help on running, priorities and more!

Good afternoon, I am 32 years old and 6’2 215lbs. I keep in solid physical shape and a well-rounded athlete. My background is basketball and tennis in high school and college so my cardio has always been more sprint based. I still play tennis 3-4 times a week and a few other niche sports to get my competitive fix. 4 months ago I got into hot power yoga as well to work on flexibility and for the challenge.

So I recently decided to start training in for a 70.3 in October “with absolutely 0 swimming or running intelligence” because I am always looking for new challenges. I am 2 months into my training and have a few sprint tris to get my feet wet. I have reached the point where the swim and bike is a non-issue as far as completing the 70.3 in a  respectable time for me.

The run has been a huge issue. My calves were cramping after only a few minutes on runs which was embarrassing. I did some research and got a gait analysis and have worked on changing my rhythm and contact point which has helped soooo much but I still don’t have the endurance that I would want. My current plan has me doing a recovery swim on Monday then a long swim, a long run, a short run, 2 days of short bikes, and 1 long bike ride a week. With some weight lifting in there as well.

1)      Am I doing too much? I don’t want to give up tennis since it is my true passion.

2)      If I am doing too much any advice on how to rearrange or prioritize my week to get my run cardio and muscles to catch up?

What the coaches say:

Shoshana asks:

ATC 330  followup – were you to quick to dismiss listener question on gender difference?

Hi Tawnee,

Love your show, especially your episodes with Lucho. As an aging and once elite runner, I have been watching my HR drop at the same effort with each passing year. This led me down the path of researching things like resting HR, where I discovered that the female resting HR is actually higher than their equivalent age/health male.

So, when your listener asked about the 180 minus your age formula and you  were quick to say there is no reason that gender would impact this, I wonder if you too quickly went into defensive mode (thinking he was implying women were weaker). Perhaps the one size fits all MAF formula is just another example of women being treated as small men?  If the female resting HR tends to run slightly higher, why wouldn’t their MAF range be just slightly higher too?

I would love for you to revisit on your next ATC show!

 

The post ATC 331: Does Lifestyle Affect T More than Increasing Age? Plus: Newbie Triathletes Gettin’ The Run Done, and Female Athlete Heart Rate Considerations first appeared on Endurance Planet.

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MaryBeth Gangemi: Have You Listened To Your Breath Lately? A Guide to Holistic Wellness Via Better Breathing, Natural Movement and More Time Spent Outdoors 13 Aug 2021 5:00 AM (4 years ago)

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Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what’s going on inside you and to offer you science-backed recommendations for positive diet and lifestyle changes. 

For a limited time, Endurance Planet listeners can get 25% off the entire InsideTracker store. 

Just visit insidetracker.com and enter offer code ENDURANCEPLANETPRO25 for 25% off your package of choice at the InsideTracker store.

Also: If you’re a coach, trainer, registered dietitian, or other health and wellness practitioner, your gateway to offering your clients InsideTracker is InsideTracker Pro.

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Sponsor:

This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers steady, long-lasting energy with no spikes and no crash and keeps your blood sugar steady. The perfect complement for the healthy metabolically efficient athlete…

UCAN is offering a “training bundle” to give you an assor. 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.com for that same 15% discount.

 

On this episode we welcome MaryBeth Gangemi, who is an expert in holistic health, breathwork, strength training and natural movement. She promotes practical, real world applications of fitness and health for all levels and abilities. MaryBeth lives in Pittsboro, North Carolina, where she and her husband, Steve Gangemi (aka The Sock Doc, who you may recognize from our show) have raised their family.

Some of her certifications include:

MaryBeth is available through computer sessions as well as in-person at her North Carolina studio. If you are inspired to learn more about movement snacks and natural movements that you can integrate into your day, and/or learn more individualized breathing exercises, you can contact MaryBeth at:

In this show we discuss:

MaryBeth’s story

Buteyko & Oxygen Advantage breathing concepts

Dysfunctional breathing patterns

Control pause

Breathing exercises for different populations

Are 6 breaths per minute optimal?

Original Strength

Holistic living & natural movement

  1. You need to be enjoying it.
  2. If you’re not enjoying it, shake it up; mix it up. Don’t force it. Move in ways that lift you up and that you like.
  3. A new awareness. Giving yourself space and time to explore new things outside of your average pace and heart rate on the last workout.

Getting outside

Takeaways for holistic wellness

  1. Breathe through your nose.
  2. Get outside each day (and find your very own “sit spot” to visit each day).

 

 

 

 

 

 

The post MaryBeth Gangemi: Have You Listened To Your Breath Lately? A Guide to Holistic Wellness Via Better Breathing, Natural Movement and More Time Spent Outdoors first appeared on Endurance Planet.

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ATC 330: Sports Drink Rundown, Training Considerations For A Woman’s Cycle, Going 80/20 with MAF, and More 30 Jul 2021 5:00 AM (4 years ago)

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On this episode of Ask the Coaches with Lucho and Tawnee:

Joel asks:

Down on CarboPRO?

Hi guys. Been listening to the podcast for years so thanks for continuing to produce it!

I got the impression from the discussion during ATC 328 that you are down on Carbopro. I have no affiliation with the brand but do use it.  Is there something I should be concerned about? I don’t like Stevia products or sugary drinks. Carbopro has worked for me but I’m just curious if there is a reason not to use it.

What the coaches say:

Important points on sports drinks:

Carb solution of common drinks/osmolality:

Osmolality

Breakdown of common sports drinks:

Carbopro

CYTOMAX

Skratch

Osmo

Tailwind

UCAN (plain)

Meredith asks:

Bike training—80/20 with a MAF focus?

Hello!  I started MAF training a few months ago and that is when I stumbled across your podcast.  I’ve been listening to a wide variety of new ones and also doing the deep dive to some of your older ones.  I love the information you share!  I’m sure you have addressed this question plenty of times, so if you want to shoot me some episode numbers, I will start there.

My aerobic base has gone up considerably for running.  I started MAF with a 17 minute mile.  Yup.  THAT slow.  I’m now at about 11:30, so still a lot of room for improvement, but that is an insane amount of change in a few months.  My main sport is cycling though.  I really haven’t seen the improvement there.  I’m still puttering away and I’m fine with establishing more of a base, but I have a 109 mile trail ride coming up in September.  I did it last year and it was fine, but I want to go a little faster and also want to feel a little less wrecked afterwards.  I do most of my training indoors on a Peloton (4 young kids, more than 40 hour a week job, and living in the country makes it the best choice).  I recently started doing a Power Zone training plan to try to become a better cyclist. My heart rate is crazy high when I do most of the rides, but I’m starting to see myself improve finally.  Do I switch to more of an 80/20 type training now and keep my runs super light and just move the pedals on off days, or do I stop this hard cycling for 45-60 minutes and work more on a better base by keeping MAF and just doing a lot longer sessions?

For the first time ever, I’m excited for winter to really work on getting my mile time faster while running and getting more miles in on the bike, but whatever I can do to help me out in my ride 3 months from now is definitely the path I want to go at this moment.  Thanks so much!  ~Meredith from South Dakota

What the coaches say:

 

Scott asks:

180 Formula and are there HR training differences for women?

(note- this guy seems a bit confused on MAF and 180-minus age–this question is written in a way that makes it out as if they are different–so we can clear that up.)

Hi guys, this might seem like a very simple question but I am a runner and running coach.  I have dabbled with MAF training but felt that it doesn’t necessarily work for me to train this way full time but I do prescribe to easy running being an important part of training, especially marathon training where I believe that easy running not only helps to build your aerobic engine but for runners like myself shortly approaching my 40’s, it is essentially for recovery so that I can perform in the big sessions.

I read somewhere that a good rule of thumb for easy runs was 180 less your age, + 5 for athletes with a good fitness level.  At 39 I used this guide for my recovery runs the day after my speed sessions and long runs to make sure that my HR did not exceed 144 (180-39+5= 1).  I also tend to stick to somewhere around this for any long run that does not contain marathon paced efforts too.  So much so that I don’t even check my HR any more because I know what this pace feels like to run.

I coach my athletes to also follow this rule if they have a HR monitor but to varying success as some seem to be able to maintain a quicker pace than others at the same HR when they are relatively similar in fitness and in speed.

My questions:

  1. Is this rule of thumb just that? Ie, to get a more accurate easy/recovery run pace, there is a more complicated formula utilizing max HR or some other data?
  2. How does the 180-age rule of thumb compare for women?  Ie should I be using a different number?  This question might be answered in the above if there is a better formula that I can provide to my coaches.

I don’t like being too rigid on recovery runs so I prefer not to prescribe paces or HR.  I just like to tell them to make it easy but some athletes are better than others at A) comprehending the difference between comfortable and easy and B) swallowing their pride and running at an easier pace than they would like to or are used to.

I hope this question makes sense and that you can help – it’s probably something you’ve covered at length before I’m sure!

Thanks for your help, Scott

What the coaches say:

Females and training through the menstrual cycle

Take home points:

Low hormone phase (follicular; days 1-14ish)

Ovulation (days 12ish-16ish)

High hormone phase (luteal; days 14ish-28ish)

The post ATC 330: Sports Drink Rundown, Training Considerations For A Woman’s Cycle, Going 80/20 with MAF, and More first appeared on Endurance Planet.

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HPN 28: Oral Contraceptives Impair Lean Mass Gains, Plus: Deep Dive Into Mental Health and Menstrual Recovery For Athletes, Coaches and More 16 Jul 2021 5:00 AM (4 years ago)

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Welcome to episode 28 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

All things summer & healthy balance

Responding to criticism

 

More on birth control & female athletes

New study looking more into oral contraceptive effects in women

Important points and stats

What they did

What they found

Unintended consequences?

Why did absolute strength remain the same between groups?

Type and makeup of OC matters

Study limitations & takeaways

Morgan asks:

Former pro athlete, finally fixing hormones

For well over 10 years I have not had a period, at least not a natural one. About 8 years ago, the governing body of the professional sport I was an athlete with had us take birth control to “fix” the issue. I have competed, raced, and trained at a professional (multi sport) level for almost 20 years and I feel like, at 35, I can’t continue down this path. For my 35th birthday, I decided to devote my full heart and energy to healing both my body and mind.

So my question is, if an athlete came to you would you say NO TRAINING, NO FORMAL EXERCISE, until you get a period and healthy body weight back? Or would you suggest a few days a week of easy, short duration work? I really like lifting weights and any activity outdoors ( I live in Colorado) but I would love your opinion. If I was your sister…how would you advise this next year of life?

What the Coaches say:

To train or not to train (in the more traditional sense)?

The art of finding joy and letting go (with movement and exercise)

Are logging workouts ok?

Reconnect with your body

What can we do as coaches, humans, loved ones?

 

Anonymous asks:

How to love my new body?

Thanks for tackling my question from about a year ago now. I wanted to give you a bit of a life update as your podcast really was a pivotal point for me in my healing and health journey.

Since I wrote to you back in April last year, I began to notice symptoms  hypothalamic amenorrhea – it really never affected my performance in triathlon so I let it go on for a long time as, frankly, I always felt really fit and fast in workouts – I never had major fatigue or other negatives that are listed as common. The symptoms that I did start to notice and that made me check myself was my over-obsession with the food I would put in my body, it was this constant need to be affirmed by people that I “looked” fit, and then there was my attitude and mood! I felt like I had the shortest fuse in the world. My husband would joke with me and instead of me receiving it as a joke, I’d blow up and get angry or throw a fit. I was becoming a terrible person to be around. My mood flipped in a second and I felt like my loved ones would tip-toe around me – but hey, I looked fit so all was good right? (insert face palm emoji here! haha)

Anyways, after listening to your podcast and then doing my own research on HA, working with a dietician, reading No Period Now What, and really changing my training (less volume and WAY less intensity) – I can say I am now fully in recovery (is that the right word for it?). I’ve had three periods (kind of regular?) over the last few months and have gained over 20lbs. I had these high hopes that when I reset my hormones and gained some weight that I would immediately see better bike power, faster run times, better mood, etc…while my mood has improved and I definitely feel more stable and like my old self again, my performance has taken a hit. I also just feel really big. I have this layer of fat on my whole body that makes me question my identity as an athlete some days. My run times have slowed significantly and while my bike numbers are going up that isn’t really translating to speed – you know watts per kg and all… anyways, clearly i still have some mental work to do but I wondered if you had any tips on accepting and loving your new body as it changes? Also does it ever stabilize? I feel like I am on a pendulum and swung to the other extreme. Just hoping to find balance in the middle but fully recognize that takes patience. With races around the corner (my first one St.George 70.3) I am hoping to gain a bit of confidence back but really would love to hear your thoughts on what it was like for you after seeing body changes, did it take some time to rebound?

What the Coaches say:

Identity & Presence

Ego

Getting un-stuck

Choosing different: A new kind of training

The post HPN 28: Oral Contraceptives Impair Lean Mass Gains, Plus: Deep Dive Into Mental Health and Menstrual Recovery For Athletes, Coaches and More first appeared on Endurance Planet.

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ATC 329: Surprise Guest Joins, Plus: MAF vs. HIIT For Health-Based Fitness, Side Sports While Endurance Training, and More 2 Jul 2021 5:00 AM (4 years ago)

Sponsor:

This episode is brought to you by UCAN, the fat-burning fuel of choice for endurance athletes and health enthusiasts.

UCAN products are powered by SuperStarch, a unique, low glycemic complex carbohydrate that delivers steady, long-lasting energy with no spikes and no crash and keeps your blood sugar steady. The perfect complement for the healthy metabolically efficient athlete…

UCAN is offering a Training Bundle set to give you an assortment of UCAN products—including their hot new new EDGE energy gel and other top-selling products—and help you dial in your sports nutrition and metabolic efficiency needs. 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.com for that same 15% discount.

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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!

 

Intro:

On this special episode of Ask the Coaches, Tawnee and Lucho are joined by former EP editor and co-host, Brock Armstrong. Brock shares about his new podcast and wellness program, and helps the crew answer this week’s questions.

The crew also chats about mental health and motivation, asking Lucho some questions about his recent return to Ironman training and working on his mindset.

For more information on Brock & his services offered:

Book mention: How To Do The Work by Dr. Nicole LePera

Questions:

Kasey asks:

From a health perspective: MAF or HIIT?
Hi guys, I am at a crossroads and think this question is fitting for your show. I realized over the past year of not racing triathlon that I don’t miss it so I’m going to take my fitness a different direction. I am open minded to what this will look like. I am 39, and the type of person who always likes to have a fitness routine and goals to work toward, but it doesn’t have to be anything insane. Background: high school sports, then about a decade of endurance training (running, triathlon, some bike races) and strength training mostly supplementary to the endurance but as a female also found this good for bone health and hormonal balance, etc.
Lately I am considering an even deeper dive into more health-based fitness goals. (I think Tawnee has mentioned something similar in her own journey recently.) So I wanted to hear your take on which is superior for overall health and longevity: a low-volume program that incorporates strength, some HIIT and some shorter runs only (like 3miles) OR a more moderate volume MAF running program(like 20-30minles a week?)+ a little bit of strength training worked in. It seems like those who are in each camp claim their way is superior, so it’s hard to weed through opinions over facts…. if there are even any facts on this? Maybe it depends 😉

What the coaches say:

Top Takeaways:

  1. Not an either or; do both!
  2. Not too much, not too little!
  3. Listen to your body! (Not about “no pain no gain”)
  4. Prioritize rest! (Focus on sleep and recovery)
  5. Nutrition can’t be ignored!

Paul Q. asks:

Dadathon or the fallacy of middle aged fitness

Hi guys!
I’m a big fan of the show especially ATC but just love listening and hearing of your adventures.
I thought of the term dadathon when i was out running one day, as in the idea of doing something just once just to prove it can be done as opposed to a long term investment.
Anyway I digress, heres my question—
I am 49 year old male.
Ran two marathons in 2019, finishing 4.10 and 3.59 (!).
I am about to start training for another in Oct the day before I turn 50.
I am following the “Runners World break 3.30 Program”
Previously my training has been pretty much 2 short and 1 longer run a week
and honestly i had no real clue about pacing, speedwork, etc. although I 
did run a 47 minute 10 k during that training period.
My problem is that i play 5 a side soccer intensely for an hour twice a week
which i really love and i am wondering how or if even if I can incorporate 
this into my training or should I just stop playing for the 16 weeks ?
I also do a couple of light strength/conditioning classes twice a week
which i will try to align to my “rest” days, but will I probably end up 
with a lot of double days,  i.e. soccer and running 
is all this feasible at my age ?
Help me coaches!! Thanks and keep up the great work!

What the coaches say:

  • No reason to give up soccer—your enjoyment matters.
  • Focus on rest and don’t neglect recovery days or try to load up recovery days with other non-running things.
  • Adjust a preset training plan to your personal needs.
  • Don’t focus on the outcome (eg end result or 3:30 finish time) focus on the process and see where that’ll get you!
The post ATC 329: Surprise Guest Joins, Plus: MAF vs. HIIT For Health-Based Fitness, Side Sports While Endurance Training, and More first appeared on Endurance Planet.

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Sock Doc 12: Thyroid Health, Part 1 – The What, How and Why of Thyroid Problems, Testing, Medications and The Impact of Thyroid on Health and Performance 18 Jun 2021 5:00 AM (4 years ago)

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On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.

In this 2-part series we take a deeper dive into thyroid health and it’s such a big topic that it deserves two parts. In this first we cover:

Thyroid dysfunction basics: What’s going on? How common?

Thyroid issues and endurance athletes: are endurance athletes more susceptible?

Why are thyroid problems often missed by mainstream medicine? Also What is typically checked by docs vs. what ideally should be checked?

History and understanding “the why” of thyroid issues

Understanding T4 and T3, etc. Plus: thyroid medications, and the adrenal connection

More on medications

Sex hormones and their role + male vs female differences

Coming next, thyroid health and optimization, part 2……

The post Sock Doc 12: Thyroid Health, Part 1 – The What, How and Why of Thyroid Problems, Testing, Medications and The Impact of Thyroid on Health and Performance first appeared on Endurance Planet.

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ATC 328: The One Where Lucho Returns To Ironman Racing 4 Jun 2021 5:00 AM (4 years ago)

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:

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On this special edition of Ask the Coaches we hear all about Lucho’s decision to sign up for Ironman St. George in 2022, his first full Ironman-distance race in over a decade! Tawnee in Lucho go into great detail about how Lucho plans to train with being mindful of a healthier approach than he says he did in the past—and what that means specifically—as well as details about his overall idea on how he’ll periodize his training for 140.6 miles of swim bike run, his race goals (Kona!), thoughts on recovery, nutrition, and much more. Lucho has made it no secret: He wants to qualify for the Hawaii Ironman World Championships at 50 years old—making a grand return to Kona—and this episode outlines the plan to do his best to make that happen!

The post ATC 328: The One Where Lucho Returns To Ironman Racing first appeared on Endurance Planet.

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