The ESP TipCast covers quick tips for the latest health, fitness, nutrition and training science. On this Tipcast I discuss the need to rethink using rest, ice, compression, and elevation for chronic injury treatment.

Checkout the new Gingersnap waffle from Honey Stinger and use promo code NEW14hs to get 30% off (Exp 6/17/14).

On the final Tipcast of my Paleo series, I discuss why carbs still are critical to optimal performance in endurance and intermittent events, like soccer. As with hydration, optimal fueling needs to be individualized, and practiced!

Please support us by writing a review on i-Tunes or Stitcher, and thank our sponsors, like Honey Stinger.

Finally, please consider donating to the podast here.

On this Tipcast I review part 3 of my Paleo series, I discuss hydration from the perspective of what we need to survive vs what we need for peak performance. At the end of the day, however, optimal hydration has no one size fits all model. You are your own research study!

Please support us by writing a review on i-Tunes or Stitcher, and thank our sponsors, like Honey Stinger.

Finally, please consider donating to the podast here.

On this Tipcast I discuss my current research on sprint interval training and its relationship to the blog series on inflammation.

I also announce the latest giveaway, from XX2i eyewear.

Have you written a review on i-Tunes or Stitcher?

On podcast 44 we discuss bicycle law with legal expert and former Olympian Bob Mionske. Learn what your rights are, why cyclists have earned (and paid for their road use, and how you can protect yourself after a collision. If you use the roads, outside your car, you won't want to miss this podcast.

Also on the podcast, I review Mark Cavendish's latest book, AT SPEED: my life in the fast lane. In addition, I answer questions on periodization, high intensity training, and E-stim devices.

Finally, please consider donating to the podcast; every amount helps. As a thank you, Honey Stinger invites you to enjoy 25% off all first time orders until May 31st! Use promo code esppodcast.

Special thanks to our partners:

Rudy Project

Honey Stinger

Swichio-Buy from who you know!

On this tipcast I review recent blog posts covering:

Please be sure to write a review and you may support the podcast by donating.

On the first podcast of 2014 we talk with coach Greg McMillan on running, his new book, and more! If you're a runner looking to get faster, you won't want to miss this discussion.

Also on the podcast, I review McMillan's book, You (Only faster), as well as answer email questions regarding non-linear periodization and beet juice. You can also read the full book review on the blog.

We also want to remind everyone to head over to iTunes and write review, email it to us and get registered to win prizes!

Thanks to our new partner Swichio - Buy from who you know.

~1:29:20

In my periodization series, I touched on Block Periodization (BP). This Tipcast reviews my recent blog post detailing BP. Listen to the Tipcast and then look for more details at www.espanswers.com.

The ESP TipCast covers quick tips for the latest health, fitness, nutrition and training science. On the latest TipCast we follow up on our blog post reviewing the what, how and when of using beetroot juice as a supplement. 

Please be sure to write us a review on I-Tunes, Stitcher or your favorite podcast portal!

Play time ~12 min

In our final podcast of 2013, we return to the round-table with listeners Chris Jones, Billy McDonald, and Greg Miller. With topics ranging from para-cycling, nutrition, periodization and the top news headlines of 2013, you won't want to miss out! 

Also on the podcast, we bid a sad farewell to local MTB legend Scott Scudamore, who suffered a severe spinal cord injury in September. "Scud" to pretty everyone who knew him, was one of the nicest people I've ever met and embodied the XTerra Spirit Award he so often handed out at races. In honor, we've featured Roger Cline's tribute song Mekong.  

Special thanks to our 2013 sponsors including, Rudy Project, Honey Stinger, and Stan's No Tubes.

~ Run time: 1:36:00

* Note, due to issues with our Skype reception, we must apologize for the sound quality.