Tawnee Prazak Gibson is a holistic health and endurance sports coach, triathlete, multisport athlete, writer, speaker and the host and owner of Endurance Planet Podcast.
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The InnerAge 2.0 can be added to the gold-standard Ultimate package by  InsideTracker offering you the most amount of biomarkers that’ll serve you on your journey to bettering health, nutrition, and performance. Use our link here (also in the shop page) or the code “enduranceplanet” for a 10% discount. Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the ads on the sidebar banner or the Amazon search bar (to the right of the page); or click the Amazon links in the show notes. Thanks for supporting the show! Welcome to episode 22 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Tawnee and family are in Montana; podcasting live with Julie! It’s great to be able to share a run with a friend. If you’re interested in running Ragnar SO CAL with the Endurance Planet team, please email: admin@enduranceplanet.com Cary asks: Health and nutrition coaching Hello and thank you SO much for the podcast and insight! I have an in-depth question so thanks in advance for your patience. I am 36 years old and have been running and participating in sports for most of my life. I have run a marathon and a few half marathons, dabbled in Brazilian Jiu Jitsu, Crossfit and general weight lifting and have always wanted to get into triathlon. Endurance sports make me happy and I really enjoy them. I have a high stress job, which requires me to sit in a car most of the day and wear gear that is not great for posture and mobility. My work causes decent levels of chronic stress with bouts of acute, adrenaline induced stress sprinkled in there. I injured my back during a crossfit workout years ago, but have “treated” it with rest and static stretching… I know, I know *eye roll* but it is still a chronic issue. A few months ago, I (irresponsibly) began ramping up my running, started swimming, and regularly mountain biking all at once. While doing this, I cut my calories in an effort to lose some weight but took it too far, and crashed really hard. I lost my libido, almost entirely, was extremely fatigued, and very emotionally “jacked up” for lack of a better term. Additionally, I strained my soleus, rested it, changed my shoes, started running again and now am experiencing pain in my hip. It seems there is always something wrong or something new popping up. I say all that to say: After listening to your podcast and doing some serious googling, I have realized I have done a lot wrong and need to revamp the way I am living and training to actually get healthy. I am seeing a PT and committed to sorting out whatever is going on mechanically. I am getting bloodwork done to see what’s going on inside this body of mine. Lastly, I am completely open minded to get myself back to a place where I am healthy enough to train. I have no lifestyle, dietary or fitness convictions that I am unwilling to change OTHER than my job, which I cannot quit or change. So here is my question: Presented with a mess of a human, like me, what would your course of action be to evaluate and “fix” a person like me? From developing baseline health markers, fitness markers, treatment plans, stress management, and dietary suggestions. I don’t expect you to give me answers as you would a paying client, more of suggestions on a strategy to get healthy. What tests to have done, what kind of coaches, therapists, doctors to seek out, books to read, articles, websites, podcasts…. There is SOOOOO much information it is overwhelming. Love the work you’re doing and thank you again! What the coaches say: “Lasting meaningful change needs to be driven by self-acceptance.” Language matters – you’re not broken. The foundation here, first and foremost, is mindset; catch yourself when you’re going down a negative path. Switch your mindset from “I have to do this,” to “I get to do this!” Reframing is important; practice, practice, practice. Use setbacks as a tool to come out stronger. Reflect on things that were/are going right. Questions that Julie asks her clients, “When was the last time you felt well? What did that look like?” Own your strengths! A sports coach will help you perform better (and may work on the psychology side of things). But there is also space for a nutrition coach that can complement the whole package. A nutrition coach will work with individuals to: Simplify and break things down step by step. Builds a trusting relationship with the client. Personalize strategies. Julie outlines examples of small changes: Drink a glass of water before drinking your coffee in the morning. Higher protein breakfast. Do 10 pushups at noon every day. You want a coach that will hear, see, and support you. You’re already started doing the right steps – getting bloodwork done, seeing a PT, emailing Endurnace Planet! Reach out to a supportive coach/therapist that can meet you where you’re at, and support you along the way. Dan asks: Nutrition and diet Hi, Long time listener, first time writer.  I really love the show and community you’ve built!  Hope you’re finding some safe places on the van life. Before my question, some info about me. I’m 33, male, 6’1, 160 (I’m pretty skinny; my tri friends say I have the same build as Jan Frodeno although certainly nowhere near the skill or talent…), former D1 athlete in college, recently got into Triathlon (I have extensive experience running and biking; starting from pretty much scratch with swimming) after a long time playing competitive ultimate frisbee. I signed up for IM140.6 Coeur d’Alene in June 2021, my first full-distance IM.  My goal is to finish in 11 hours or under although I’m not trying to qualify for Kona or get like a sub-9.  I would be thrilled to swim a 1:30.  My half marathon best (self-tested) is 1:24, marathon just over 3:00.  FTP is about 275. My question is about nutrition and diet.  I’m 99% vegetarian (my wife is a vegetarian and doesn’t allow meat in the house) and in general eat really healthy – salads, stir fries, lots of fruits and veggies in everything from the weekly CSA box, I never eat fast food, supplement work outs with recovery shake, etc. I do like sweets and ice cream at a moderate indulgence.  I drink coffee everyday and craft beer a few times/week.  I’m not anal about counting calorires to make sure I get enough, I just try to eat when I’m hungry.  In general I think I’m performing OK – my Triathlon coach (who is also a 3-time Kona qualifier), is satisfied with my progress.  I’m training at this stage about 15 hours/week with no real problems with cramping or anything like that.  I guess my question is how do you know what is the best diet/nutritional intake for me?  I’ve never really done a test (i.e. eliminating XX for some amount of time) but I’m not sure if like eating too many carbs (i love good bread and pasta) or dairy, or something else may be having an adverse affect that I’m not aware of.  How can you discover what you don’t know?  Is there a good way to test different kinds of diets for Ironman training in case something might work better for me?  I’ve definitely lost weight since starting training and I don’t have much more to lose.  I don’t care about body image or looks, I just want to make sure I’m giving myself what I need to perform.  I also do all of the cooking in my house so I can adjust things as needed. Really love the show and hope you, John, and the kiddo are doing well! What the coaches say: Restrictive diets should be reserved for people with food sensitivities or allergies. Julie suggests trying to form the habit of eating meat outside of the house or talking with your wife. Have a designated meat pan so there is no cross-contamination. Training for an Ironman takes up a lot of time. Tawnee suggests having an open conversation with your wife, meet her where she is at, and see if there is an amicable agreement that can be made. What is her comfort level, what is yours? Sounds like you’re relying too much on carbs. If meat is totally non-negotiable, you can eat out. Examples include: Canned fish (e.g., salmon and sardine – with the bones). Buy a premade chicken. Another possible idea could be to get your own mini-fridge to put the meat. DUTCH Test (for hormonal health), GI Map (for gut health), Organic Acid Test (for nutrient status). Education is a huge part, and working with someone (e.g., functional doctor, nutrition coach) to help you navigate these pieces can be key. You may have to be a carnivore during an Ironman year, then switch back to being a vegetarian. Previous episode on B12 Books mentioned on the show (if you’d like to support the show and purchase these books, use the links below): Range by David Epstein Outliers by Malcolm Gladwell The post HPN 22: The Rise of Health & Nutrition Coaching -- An Inside Look at Our Process and Tips for Coach-Client Success first appeared on Endurance Planet.
Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the ads on the sidebar banner or the Amazon search bar (to the right of the page), or click the Amazon links in the show notes. Thanks for supporting the show! Sponsor: This episode is brought to you by UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has two new flavors of energy bars for you to try—salted peanut butter and chocolate almond butter—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Tawnee’s UCAN Porridge recipe Ingredients: 1 serving/pack UCAN Tropical Orange 1 scoop of your favorite protein powder* (e.g. Tawnee likes Mt. Capra’s Deep 30 Strawberry Splash** for this recipe) 1/2 cup(ish) shredded coconut 1 tbsp chia seeds 1 cup(ish) non-dairy milk Liberal shake of Ceylon cinnamon*** Dash of Himalayan salt (to taste) Directions: In a regular-size cereal/soup bowl, mix the dry ingredients first breaking up any clumps from the powders. Add non-dairy milk, mix well, and let chia seeds absorb (at least 5 minutes). Add more milk if the porridge is still too dry or clumpy and/or if you prefer a more “soupy” bowl. Garnish with any fruit, nuts or seeds. No extra sweetener is needed unless desired. *A vanilla flavored protein powder goes great with the tropical orange UCAN powder. **Mt. Capra offers goat milk whey protein for those who may be sensitive to cow’s milk dairy. ***Ceylon cinnamon, specifically, is shown in research to help lower and regulate blood sugar. On this episode: Anonymous asks: Are you fat-adapted? I’m a new listener. How does someone know if they are fat-adapted? I’m in my mid-40s and started running two years ago. I’ve done a few half marathons and have maintained a good base by running 20-25 miles a week. Long runs are around 10 miles. I’ve noticed a few improvements like being able to run faster in Zone 2, but I’m not sure if I’m fat adapted. If so, does that mean I need more healthy fats in my diet? Thank you. Keep up the great work, and keeping everyone motivated during this time. What the coaches say: Start with this show featuring Dr. Phil Maffetone on “Are You a Fat Burner” Revisiting some concepts we covered with Dr. Maffetone in that previous episode, including: Overall diet and the quality and quantity. Metabolic lab testing. MAF pace improvements and HR control. Blood glucose monitoring. Generally avoiding big spikes or prolonged elevated blood glucose post-meal, and big crashes or hypoglycemia. Field “Bonk Test.”Build up to a 2hr aerobic run, or 2-3hr aerobic bike done in a fasted or semi-fasted (fat as fuel) state with no bonk and no post-workout “hangry” effect. (Tawnee is hesitant to tell athletes to go out and do this test.) Steady energy and how you feel when you wake up in the AM after an overnight fast. A balanced diet of protein, fat, and <200 grams of carbohydrates (as long as overall calories are adequate!) Don’t look at just the numbers! The coaches are not fans of constant monitoring of food or diet logging Heavily relative to what type of training you’re doing Tawnee can make the case for a female athlete who needs more like 300-400g carbohydrates a day depending on what type of training she is doing Lucho uses the example of an athlete being fat-adapted if they do a 5-hour bike ride, and consume 20-30g of carbohydrate an hour Eat to train, don’t train to eat! You will get better the more you improve your aerobic fitness, economy, and daily diet. The coaches don’t think you need to be striving for this state of ultimate fat adaptation. Balance is key. If you’re working on MAF and not seeing any improvements, that may be a sign that your diet needs some adjustments. Dr. Phil Maffetone’s books (if you’re interested in supporting the podcast check out these links below): Endurance Training and Racing Health and Fitness Multiple people ask: On recovery What can athletes do to mitigate soreness after resistance training? What the coaches say: Don’t think that soreness is necessarily wrong! DOMS (delayed-onset muscle soreness) is a product of effort, load, and range of motion. There are a lot of different kinds of strength training (i.e., injury prevention and muscle mass maintenance versus powerlifting). If you’re struggling with DOMS you don’t need to touch weights. Functional movement needs to be addressed before adding weighted exercises. Fantastic bodyweight exercises: pullups, pushups, burpees, hill intervals, step-ups, Bulgarian split squats, and RDLs. Study: Acute Effects of Static Stretching on Muscle Strength and Power “The rolling prescription should involve 1–3 sets of 2–4-second repetition duration (time for a single roll in one direction over the length of a body part) with a total rolling duration of 30–120-second per set.” This prescription should be beneficial in achieving an increased range of motion. Preventative steps one could take to mitigate DOMS: Amino acids- Perfect Amino, or your amino of choice, best taken PRE exercise (carb optional). Studies show that “Delivery of amino acids (amino acid concentration times blood flow) was significantly greater in PRE than in POST during the exercise bout and in the 1st h after exercise.” Taken with carbs like UCAN may even be a more powerful remedy to feel invincible. Post-workout protein rich in leucine – 0.4-0.6 g/kg immediately post-workout Study: “The high protein intake (HPI) did not significantly improve recovery compared with MPI (p > .05). However, comparison of within-treatment change shows 1) the HPI provided a moderate beneficial effect (d = 0.66), attenuating the loss of afternoon knee extensor peak isometric torque (PIT) (-3.6%, d = 0.09) compared with the moderate protein intake (MPI) (-8.6%, d = 0.24). And 2) the HPI provided a large beneficial effect (d = 0.83), reducing perceived fatigue over the eight-hour recovery.” Allow enough sleep! Sleep helps with growth hormone release which is essential to recovery. Have this drink first thing in the morning! Tawnee’s drink includes 30 oz of RO (reverse osmosis) water, drops of Trace Minerals, Himalayan salt, and a couple of slices of lemon. Ancient Minerals Magnesium Oil put on after a hard workout or if you feel a niggle coming on. Compression gear – plenty of research to show how it can aid in recovery (maybe not as much in performance though). Tart Cherry Juice. Listen to a previous episode with Dr. Tommy Wood explaining the benefits. Potential benefits of tart cherry: help muscle soreness and DOMS Can help with sleep and aids in insomnia relief A powerful antioxidant Naturally occurring melatonin Contrast water therapy – a combination of cold and hot, end on cold. Icing may be waste of time while ice baths may feel good for recovery, but could inhibit gains and muscle growth/adaptation. Avoid excessive booze of 3+ drinks (but 1-2 likely fine) Study: “A low dose of alcohol does not impact skeletal muscle performance after exercise-induced muscle damage” Avoid NSAIDs for pain relief due to stress on kidneys and liver, as well as GI issues with prolonged use (i.e., could be doing more harm than good!). And may even hinder adaptation and growth! Try curcumin instead, check out Thrive Meriva on Fullscript. At least 200mg of curcumin may help with soreness, and in this case, might be best to take it after exercise. Fullscript, an online dispensary with professional, high-quality supplements from a verified distributor, including Thorne products like Meriva. The post ATC 319: Practical Ways To Recover Better (Especially For Masters Athletes), How To Know How Fat Adapted You Are, and More! first appeared on Endurance Planet.
Sponsor: Thorne supplements help athletes meet their unique needs. And many of Thorne’s supplements are NSF certified. So let’s make sure you’re not running yourself into any deficits—this list is a good place to start:  Magnesium Bisglycinate Stress B Complex Vitamin D/K2 drops Multivitamin Elite Prenatal Meriva L-Glutamine Bio-Gest  Go ahead, click on each supplement if you’re curious to learn more about how these supplements may serve you. Maybe one of these or one of Thorne’s targeted bundles for sleep, stress, or performance, will complement your needs and round out your diet this season.  Thorne is always available to you on our Shop page, and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast! Welcome to episode 21 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Julie went on a solo backpacking trip! The calorie-dense foods that she eats during a trip like this include: Annie’s Macaroni and Cheese (if you’re interested in supporting the podcast check out these links) Epic and Larabars Almond butter packets Trail mix Pasta dishes with collagen Cans of oysters and sardines Tawnee and family have been enjoying Banza chickpea pasta Patagonia makes camping/backing food now! Tawnee tried their lemon herb mussels Our Seasonal Eating Guide Part 3, Fall! For our past food guides click the links below: Pt 1 – Winter 2020 Pt 2 – Summer 2020 Pt 3 – Fall (This episode!) Pt 4 – Spring 2021 (To come) Blackberries The best flavor quality is at full maturity (you can tell the berry is at its full maturity when the color changes to a dull black). They lose flavor and nutritional value every day after being picked, but most berries are frozen on the same day of harvest which retains a lot of their nutritional value. One of the highest levels of antioxidants. One cup is 50% of Vitamin C and 30% of fiber. Phytochemicals are compounds that are known to help fight chronic disease. The rich color of blackberries comes from a phytochemical called anthocyanins Anthocyanins act like antioxidants that may help the brain from oxidative stress and reduce the effects of conditions like dementia. Interesting Fact: they are being studied for their ability to inhibit tumor growth Study: Bioactive Compounds and Antioxidant Activity in Different Types of Berries Storage tip from the Seasonal Food Guide: if you’re unable to eat the berries with 48 hours, freeze them on a tray and then transfer to a plastic freezer bag to minimize clumpage. Gently wash with a spray bottle when you’re ready to use them. Keep them refrigerated, highly susceptible to mold and spoilage. Store in the fridge with a paper towel over them to reduce moisture. Parsnips Parsnips are low FODMAP but can be higher glycemic index however they have a low glycemic load (with any blood glucose concerns just test your individual response). Can be a great alternative to those sensitive to certain carbs or needing to avoid grains, but not wanting to go low carb; and they are lower in sugar than carrots. Parsnips are incredibly high in insoluble fiber, which prevents the release of ghrelin and keeps you fuller longer. For every 1 cup of parsnips, there’s roughly 24 grams of carbs and about 6-7 grams of fiber! Parsnips are also high in folate (great for pregnant people), Vitamins C & E (antioxidant superheroes), and potassium. Their stalks and leaves contain a sap that can be irritating and hazardous to the skin and is best avoided. Paleo Parsnip-Orange Saute Recipe By Tawnee Ingredients: 5 parsnips, washed & peeled 2 carrots, washed & peeled 1 sweet onion 1 navel orange* ½ head small green cabbage (about 2 cups) ½ cup fresh parsley 3 tbsp coconut oil Salt, to taste Optional: Coconut Aminos, to taste *For more orange essence, use 2 oranges. Directions: Wash all veggies. Peel the parsnips and carrots. Then chop parsnips and carrots into about half-inch cubes (halve twice then chop). Chop the rest of the veggies next. Cut onions into 1-inch slices, and cabbage to 1-inch squares. Coarse chop parsley, and cut orange up into slices, leaving skin on. Heat a large pan or Dutch oven on the stovetop to medium-high heat, and melt a couple of tablespoons of coconut oil. Add the parsnips and carrots first and lets them cook for about 5 minutes, then add onion. After about 10 minutes add the cabbage and more coconut oil. Maintain a medium heat and don’t let the veggies burn or get too browned (stir often and, if needed, add more oil to prevent burning).After 20 minutes squeeze in the juice of ¾ of the orange (or juice of 1 ½ oranges if stronger flavor is desired) and add the parsley. Cut the remaining orange into small chunks, remove skin, and set aside. At 30 minutes turn off the heat, add the remaining orange chunks and stir in. Let the sauté set for another 5-10 minutes before serving. Optional: Serve with Coconut Aminos to drizzle onto the parsnip sauté. This goes great with pastured poultry or grass-fed beef. I served it with herbed turkey meatballs and it was a good match. Ok, but is there a caveat to parsnips? “Parsnip, a root vegetable, has been indicted. Only this time, a common food has been shown to contain substantial amounts of potentially harmful substances. They are called psoralens and can damage genes, cause skin reactions in sunlight and become potential cancer-causing agents after exposure to sunlight, according to scientists from a United States Department of Agriculture laboratory in College Station, Tex. “When the parsnip was peeled, psoralens in the vegetable were reduced by 30 percent, but were still present in worrisome concentrations, the scientists reported in the Aug. 21 issue of Science. Cooking the parsnip did not change the concentration of psoralens. ‘It is apparent that consumption of moderate quantities of this vegetable by man can result in the intake of appreciable amounts of psoralens’ the researchers concluded. ‘Parsnips and other psoralen-containing food plants may present some toxicological risk to man.’” Tawnee’s take on this: don’t worry about it too much; moderation is key. Brussels Sprouts Their name comes from Belgium. The majority are grown on the central coast of California where the cooler airs create the perfect conditions. All parts of the plant are edible, but if you have any gut issues, you may want to cook them for better digestion. Peel away the skins to make crispy baked brussels sprouts chip Can roast or steam them Slice them thin for a salad Cut top to bottom and roast or steam or stir-fry or grill them Julie’s favorite recipe is Roasted Brussel Sprouts with Garlic (bonus points when I have bacon to toss in). Even though one of the more hated vegetables, chefs have begun to make them popular; the varieties are less bitter and sweeter than they used to be (same goes for kale and artichokes). What to look for? On and off the stalk. Compact heads with no sign of dulling or wilting and the sprouts should be bright green. Storage tips: keep in the fridge for 2 weeks if on the stalk, and 1 week if not. Affordable food with high nutrition – vitamin C,K, folate, manganese, copper, choline, vitamins B1, B6, and potassium. Have a brussels sprouts cookoff! Mushrooms They are fungi, not a plant. Can be found year-round but abundant in the fall. If you get into wild foraging do your research and do so with caution as many mushrooms are not edible. We encourage you to try different varieties! Tawnee was getting a mushroom chef’s sampler from her local CSA when she still lived in a house. Tawnee prefers the taste for cremini and portobello over the white button. Shiitake and chanterelles are also great. Buy firm and dry mushrooms, not those that are slimy, wrinkling, or have any moisture damage. Best to store in a paper bag with paper towels (not in plastic containers like the ones sold in stores). Salt later in cooking to avoid them getting too tough. Mushrooms may have prebiotic properties: One type of mushroom extract may act as a prebiotic to benefit the gut in helping to overcome obesity Modulation of the gut microbiota is one of the promising tools to tackle obesity. Chang and colleagues have recently shown that an extract of the mushroom Ganoderma lucidum, a traditional remedy in Asia, can reduce obesity in mice by modulating the gut microbiota, thereby exerting a prebiotic effect. Can have a beneficial effect on immune function and even help against respiratory infections. You also see companies like Four Sigmatic making the adaptogenic properties of some mushrooms (like reishi mushrooms) more widely available. These mushrooms help fight stress and have many other health benefits. Ginger Hawaii is the top US producer. But can be grown in colder climates. Top global producers are China, Nepal, India, and Nigeria Will lose its potency over time; store in a resealable plastic bag with all the air pushed out in your crisper Preparation tip – try pealing with a teaspoon! It’s supposed to be easier to get in the nooks without losing any flesh. Ginger tea is Julie’s favorite! Slice unpeeled ginger into coins, bring water to a boil, and let the ginger steep for 10-20 minutes (add honey or lemon if you want). Julie brings Gin Gins on adventures in case her stomach gets upset. She also recommends adding ginger to cookies, homemade bars, or granola to help prevent/manage stomach upset during endurance days. One of the ten most commonly used natural alternative medical treatments in the United States and is suggested as a possible alternative to pharmaceuticals for reducing pain and/or inflammation. Evidence supports the use of ginger to aid recovery from muscle-damaging exercise and for longer durations of intake (>2 days), as a single-acute dose had no effect on pain perception following low-moderate cycling [187]. Summary: ginger can be beneficial for alleviating intense muscle exercise induced pain Can help with dizziness and nausea. This article suggests trying to take 1g of ginger before the swim to see if it helps with post-swim dizziness. Can also help turn your appetite back on after a hard workout/race. Study reviews: Connecting Energy Availability and Iron Deficiency with Bone Health: Implications for the Female Athlete Purpose of the study: to discuss the effects of iron deficiency (ID) and anemia in combination with low energy availability (LEA) and the implications for female athletes bone health LEA – the inability to consume a sufficient amount of calories to support health and energy expenditure, which is associated with a dietary intake below 30ca/kg of fat-free mass (FFM) compared to the optimal 45cal/kg of FFM (For Julie, that is the difference of 1,000 calories). Athletes can easily expend over 3,000 calories/day ID makes LEA worse because of alterations to an athlete’s metabolic efficiency, which can increase energy expenditure. Eumenorhic athletes had higher blood glucose, T3, estrogen, and reaction time compared to amenorrheic Hormones and the timing of nutrients: Hepcidin is a hormone that is produced and released from the liver and degrades ferroportin, the channel responsible for iron efflux from the cell; this action traps iron within the cell, which makes it unavailable for use in muscle for oxidative phosphorylation and bone marrow for hemoglobin production. Hepcidin is elevated after exercise and can result in decreased iron absorption with a slowing of iron efflux from the liver and spleen (i.e., after exercise, hepcidin is elevated for up to 6 hours which makes it hard to absorb iron). If you’re struggling with low iron levels you may want to find a different time to supplement with iron. Recommendations: Take your iron supplement with vitamin C for the best absorption. But avoid taking your iron supplement with calcium and caffeine. Don’t take your iron with coffee! An hour before coffee seems to work well for Julie. Need to eat more than you think to meet your energy requirements Iron is a necessary component of thyroid hormone synthesis; t3 and t4 which both influence bone growth. Bones! Peak bone density ages 25-35 LEA equals not enough food, equals not enough nutrients, equals not enough iron, and oxygen for bone health. Increased chance for injury, hormonal disturbance, and poor bone development early on Need to eat more than you think to meet your energy, macro and micro, requirements “LEA can result in a decrease to the RMR, t3, GH, and IGF1 which can result in menstrual disruption and poor bone health. It is apparent from the available literature that ID can potentiate the adverse effects that endocrine and menstrual disruption can have on bone health.” Bone remodeling is sensitive to energy availability and hormonal signaling through HPA. Estrogen both stops bone tissue breakdown and stimulates new bone tissue. Thyroid tie in: Iron necessary for thyroid hormone synthesis ID can impede optimal thyroid function Both hypothyroidism and hyperthyroidism can negatively affect bone remodeling. The development of ID may exacerbate a state of LEA and low T3 in high-performing female athletes. Both ID and depressed T3 are problematic because T3 and T4 influence bone growth and development during childhood as well as maintenance in adulthood. Take home: Start monitoring  young female athletes early on don’t wait till too late Female Vegan Athletes: Nutritional Considerations for the Female Vegan Athlete Summary: “macro and micronutrient needs can certainly be met on a meat-free diet, but understanding how to execute a nutritionally sound vegan diet is key.” And: A vegan diet without supplementation will generally not supply all needed nutrients.” A vegan diet may be part of a pattern of disordered eating No high-quality studies examining long-term effects of the vegan diet as it pertains to athletic performance; most research is mixed in with vegetarianism. A well-planned vegan diet seems to be as adequate for performance as an omnivorous diet, but a vegan diet without supplementation will generally not supply all needed nutrients Iron: vegans need 1.8x higher than omnivores or 32mg/d Essential amino acids are lower in some foods: leucine, lysine, and methionine. Food recommendations: Leucine -corn, spirulina, black beans, rice, soy, lentil, pea, oat, and quinoa. Lysine – lentil, black bean, mycoprotein, quinoa, pea, and soy. Methionine – quinoa, hemp, rice, corn, spirulina, wheat, and oat. Intake of leucine in a vegan diet should be approximately double that of a diet including animal proteins, and particularly for individuals who partake in total body strength exercises, older athletes, and those with muscle-wasting conditions. Current evidence suggests that an anabolic response from plant proteins may be lower than that of animal proteins, but very few studies currently exist on the subject, and none examine specifically the effect of plant proteins on the muscle growth of female athletes. Some data on soy and wheat-based proteins demonstrate that they are more easily converted to urea than milk-based proteins, which may account for the potential of these plant proteins to be less anabolic. It is not understood exactly why this happens, but one hypothesis is that in sub-optimal EAA conditions, the body sends free amino acids to the liver, leaving them unavailable for muscle synthesis. Vitamin D: According to Shuler et al., musculoskeletal benefits such as fracture prevention start at circulating vitamin D levels of about 40 ng/mL, with athletic benefits capping at 50 ng/mL. Sun or lichen sources may be good options here Overall: Great attention is needed especially in the beginning of embarking on a Vegan diet. May need to eat more pasta and bread to meet energy needs as an endurance athlete You need nearly double the iron and leucine Eat a variety and combination of plant protein sources and be aware of your calorie intake to ensure you’re meeting your energy needs Manage training load The post HPN 21: Fall Seasonal Food Guide (Try These 5!), Plus: The Latest Publications on Vegan Diets, Bone Density and Iron Deficiency for Female Athletes first appeared on Endurance Planet.
Sponsor: This episode is brought to you by UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has two new flavors of energy bars for you to try—salted peanut butter and chocolate almond butter—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at ucan.co for that same 15% discount. Intro: Our heart goes out to all the communities impacted by the forest fires in California. A quick follow-up to ATC’s 317: The 3-Minute Burpee Test (discussed after the rapid fire questions) Rapid Fire Questions for Lucho: What are your top book recommendations and/or best books you’ve recently read? (Does not have to be about sport) Lucho has been an avid reader his whole life. He read the Tarzan series by Edgar Rice Burroughs and a lot of Steven King novels when he was a young kid. Now he mostly reads to relax at the end of the day (i.e., Lee Child, Craig Johnson – the Longmire mysteries, and C.J. Box). He’s also read the Lonesome Dove, Moby Dick, The Road (Lucho doesn’t recommend you read this book if you’re a new father), and the Quran. If you’re interested in these books, help support the podcast by clicking on the link(s) above. What time do you go to bed? (And do you still have insomnia, if not what has helped?) Lucho goes to bed around 8-8:30 pm. His routine might be considered abnormal to most, but he enjoys it. He does recognize that his hard workouts might affect his ability to sleep, but it doesn’t seem to negatively affect him. Mike asks: Intensity work and sex drive: Is there a correlation? Good day. Thank you again for the podcast and the willingness to answer our questions.  I did my high intensity work today and even though it didn’t go as well as planned I felt pretty good about myself and my sex drive was elevated.  I had noticed this in the past: higher intensity work equates to feeling better and higher drive.  I tend to have the opposite feeling with long runs as they tend to drain and take away from me.  Is this a normal feeling?  Does it have to do with hormones? Is it neurotyping? What the coaches say: Testosterone isn’t a part of the neurotyping Although, Neurotype 1’s may have higher testosterone because they naturally lean towards powerlifting, weight lifting, sprinting, etc. Check out Lifepostcollective.com where you can sign up for free to access Tawnee’s articles, no strings attached and see this article we mention, focusing on natural ways and workouts to boost T: https://lifepostcollective.com/workouts-and-guidelines-to-increase-testosterone-naturally/  Harvard Health on Testosterone More than a third of men over age 45 may have reduced levels of testosterone than might be considered normal (though, as mentioned, defining optimal levels of testosterone is tricky and somewhat controversial) Symptoms of testosterone deficiency in adult men include: Reduced body and facial hair Loss of muscle mass Low libido, impotence, small testicles, reduced sperm count and infertility Increased breast size Hot flashes Irritability, poor concentration, and depression Loss of body hair Brittle bones and an increased risk of fracture High-intensity exercise will have an acute (and potentially long-term) benefit to testosterone levels and sex drive Strength training, power, speed, and HIIT exercises release more growth hormones and anabolic hormones (I.e., testosterone) Too much cardio/endurance training may deplete these hormones (but the “how much” obviously depends) Endurance training releases higher amounts of cortisol and catabolic hormones Multiple studies have shown that you can boost your testosterone levels by sprinting or HIIT Physiological and performance changes from the addition of a sprint interval program to wrestling training The SIT consisted of 6 x 35-m sprints at maximum effort with a 10-second recovery between each sprint The SIT protocol was performed in 2 sessions per week, for the 4 weeks of the study Testosterone levels remained high even after those people had fully recovered from the sprint workout Testosterone responses to intensive interval versus steady-state endurance exercise Steady-state endurance (SSE) session consisted of a continuous 45-min run at 60-65% VO2max HIIT session was repeated periods of 90-sec treadmill running at 100-110% maximal oxygen uptake (VO2max) and 90-sec active recovery at 40% VO2max for 42-47 min. The sprints boosted testosterone significantly more than the relatively easy jog. Both increased free T, it’s just that the sprints did a better job HIIT might produce a more pronounced turnover of FT by androgen-sensitive tissue than the SSE form of exercise Ryan Hall: On Rebuilding Health, How to be a Wiser and More Intuitive Athlete, His Top 4 Strength Exercises for Runners, and Much More What’s the main difference between HIIT vs chronic cardio (hard to find a definitive answer) Reproductive hormonal profiles of endurance-trained and untrained males.  The findings indicate that chronic endurance training lowers testosterone and free testosterone in males possibly by impairing testicular function. The endurance-trained men in the study were training about 6.6 days a week on average, 68 minutes per session on average with a ~34min 10k PR and 167min marathon PR, and had been training this way for at least the past 12 months Resistance training too, of course For the biggest testosterone benefit: Weight training @ 80-95% 1RM with longer rest, also focus on lower body Don’t skip leg day! Bob asks: I did everything wrong, but what was the worst thing? I live in the desert at 4,300 feet and regularly run trails up to 10,000 feet — and occasionally up to 14,000. I’ve run the Grand Canyon Rim to Rim twice. So I’m no stranger to the conditions that led to the following incident. I drove to the South Rim of the Grand Canyon to run the Rim Trail out and back to see the sunset — 6.8 miles each way. The temperature was below 80 degrees, which seemed perfect. Maybe that’s why I didn’t prepare or even do the run intelligently. The night before, I had a couple of beers. The day of, I had a pint of ice cream and some potato chips for lunch. Then there was a 30-minute nap. I began at 5pm. I ran to Hermit’s Rest without drinking any water or eating anything. At Hermit’s Rest, I drank a liter of water and ate an F-Bomb, then started back. That’s when the shit hit the fan. About a mile in, my calves started feeling fatigued. I switched to walking/running/walking/running. The calves got worse. The muscles felt so depleted that I walked more and more slowly. When I would stop to stretch them, they would cramp. By then it was dark, and I worried that I might be sleeping outside that night. The pain in my calves and up into the backs of my knees was intense — never felt that before. Now, the post-mortem: I admit that my pre-run diet was shitty. But the run was less than 14 miles at a fairly constant 7,000-foot elevation — no big deal. One thing I’m wondering about is this: I almost always wear compression tights when I run, in part so I don’t have to smear sunblock on my legs. This time, however, I wore non-compression shorts and plastered SPF 100 on my lower legs and the backs of my knees. Could there be something in the sunblock that was absorbed through my skin? Was it just lack of water and electrolytes? Was it a combination of stupid decisions? Love the show — even if you say I’m an idiot! What the coaches say: Here’s a link to a few articles on sunscreen written by The Sock Doc What? Homemade sunscreen! Here’s a recipe: 1/2 cup olive oil 1 cup coconut oil 1/4 cup beeswax 4 TBS shea butter 6 TBS non-nano zinc oxide Few drops of lavender essential oil (optional)Recipe source: MommyInMaine The blood sugar crash from the ice cream and potato chips could have lead to the nap Athletes want to be careful not to have a spike in blood sugar 30-60 minutes before a race because it could lead to a huge drop in blood sugar A previous episode with Paul Laursen; no more than 800 ml of water per hour. Compression is better for a recovery aspect than a performance aspect Compression leggings are good for proprioception (it helps with running economy) Andy Potts podcasts May have pushed calves too hard! May want to look at magnesium levels and electrolytes. Previous episode on cramp killers The post ATC 318: The Link Between Libido and Intensity, 'Mistakes' That Could Sabotage Runs, and More first appeared on Endurance Planet.
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Laguna Beach, CA, USA
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1 week, 3 days
Podchaser Creator ID logo 097458