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Endurance Planet episodes

October 08, 2021HPN 29: An Ultra Story Of Minding Menstruation and Health, Plus: Cold Thermogenesis Is It Right For You? (Hint: It’s Not For Everyone)
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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.
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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:
Kept her menstrual cycle normal through 5 months of intense training!
Ate more overall especially post workout.
Took 2 full non-running days per week.
Prioritized sleep.
Self-care: chiro/acu/massage for nervous system support.
Sports nutrition and hydration:
Went from not eating much to eating every hour, and not using many electrolytes during my run to having a bottle of Skratch and preloading with Precision Hydration the night before and morning of a long run. Also was way better at eating ASAP after runs and not starting a run hungry.
Strength work and specificity training:
Julie’s legs were MVP. Not even sore the following week?? They carried me through without a peep while my entire upper half was screaming in discomfort.
Mentally speaking Julie shares that these changes were super positive for her wellbeing but they were difficult to do.
Racing:
Race feels and nutrition:
Got nauseous fairly early in. Mile 13 started to feel sick, swollen, difficulty breathing, and off. Appetite disappeared. This was new, didn’t happen in training. Stuck to her plan until she literally couldn’t anymore. Goal was 200-250cals/hour and of that it consisted of 60g/CHO/hr.
Mindset/attitude:
Difficult day, accepted it, and did her best to manage her condition. Had to keep a quiet and calm mind because even too much internal chatter made her want to puke. Stayed calm and responded in both a disciplined and compassionate way.
Crisis management and problem solving came into play—practiced a lot of mindset training prior to race and that helped.
Was only 15min from goal time despite adversity.
An example of knowing one’s self and following that self-awareness to guide forward.
Areas to improve upon in the future:
Body’s oxygen transport system
Altitude was a crusher. Mix of intensity, smoke, heat, and altitude—pain!
Couldn’t eat or drink for the last 5 hours of the race.
Tried nasal breathing, keeping calm, and basically just focusing on the breath.
Possibly went out too fast, but it wasn’t anywhere near blazing.

Cold Thermogenesis: Who should avoid this practice?
What is it?
Thermogenesis is the process by which your body produces heat.
So cold thermogenesis is the process by which our body generates heat to keep us alive when expose to cold.
Body will pull out all the stops to stay “normal” at 98.6 degrees.
When it’s exposed to cold it accelerates various metabolic processes such as muscle activity, fat burning and energy production to keep us warm.
3 mechanisms that protect us from the cold:
Vasoconstriction
Shivering
Non-shivering cold thermogenesis – activation of brown fat to keep us warm
Pros of CT
Increase immune function
Increase in muscle recovery/improve performance
Reduce inflammation
Increase activity of antioxidant enzymes
Increase in mood and cognition
Relief in depression symptoms
Increase in caloric burn
Increase in metabolic processes
Increase in energy
Can be used in treatment of obesity and metabolic diseases
Mental toughness, resiliency
Cons
Can be too much for a compromised system/ some pre-existing conditions.
Eg) Low thyroid because you already have a decreased tolerance to cold.
Norepinephrine release which does a lot of good, but constricts blood vessels so can be too much for people who struggle with conditions such as Raynaud’s.
Caution with going from hot to cold as big blood pressure changes can be dangerously quick.
Can add to stress when not used appropriately.
Can be taken too far, especially for more sensitive individuals.
Conditions in which to avoid CT
Hypothyroid/thyroid autoimmunity .
Severe HPA axis dysfunction (including cortisol issues or amenorrhea).
Low progesterone.
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.
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).
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.
Also- if using it as a “hack” to lose weight, this is the wrong approach.
Summary
Tawnee and Julie share personal experience and histories of cold exposure.
Intensity of the cold and duration matters.
For some of the population it is a really healthy lifestyle behavior but must be used with caution and start slowly.
Who shouldn’t do it? People who have a low tolerance to cold and generally unhealthy people (focus on your specific healing needs first and get a good baseline of health).
How do you know? Observe your body closely—excessive shivering? Dizziness? white/pink/blue skin? Taken too far.
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.
1 hr 6 min
September 24, 2021ATC 332: Those Final Weeks To Nail A Marathon PR, Numbness on the Bike, What Polarized Training Can Offer, and More
Sponsor:

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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:
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Links and resources mentioned:
Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model
Fast Talk Labs podcast
VDOT calculator
Book – “Saddle, Sore: Ride Comfortably, Ride Happy” by Molly Huddle
Trace Minerals on Amazon
Study – Women’s bike seats: a pressing matter for competitive female cyclists
Hand Numbness While Biking: What to Do
Fullscript – sign up for our online supplement dispensary to purchase ConcenTrace Trace Minerals by Trace Minerals Research at a discount.
Sock Doc 13: Thyroid Health, Part 2 – Hidden Risks, Nutrient Needs, Training Ideas, Self-Care and More
Intro:
Polarized Training Chat
What it is and isn’t:
Polarized training model: a 3-zone model focusing on Z1/aerobic work below aerobic threshold (85-90%) and Z3/high intensity (Z3 in this case is more like the traditional Z4-Z6; 10-15% of total volume).
Little “p” polarized training – nonlinear undulating training
Zone 1 in polarized is about MAF or easier.
Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model
Setting & following the zones:
Stephen Seiler says basing zones of LT is less accurate than using a data point like max HR.
Many LT tests are inaccurate to that actual threshold value.
Seiler uses a protocol to test max HR.
Polarized coaches like Seiler also recommend just getting “close enough” with HR zones.
Many percentages used in training, so just get close.
Often as athletes we feel very obligated to stick to strict HR zones, and maybe we don’t need to be so precise.
So- start with precise and then branch out.
Wide HR ranges allow for you to then go with the flow of how you feel on that day. Feel great? Go to the top of the range; feel like junk, keep HR a bit more conservative.
Working with a coach can serve as stress relief when you don’t know if the HRs you’re using are “right” on a given day.
More:
Don’t be a slave to overly specific structure in workouts. Get close. Enjoy. Build intuition!
Polarized can be healthy for those athletes overcoming slumps or in more of a healing phase.
Then, branching off from polarized training, there may be a time and place for tempo workouts especially based on training distance.
Beware of your ego pushing you too hard if you do adopt a polarized training model.
Lucho’s rough HR data collection:
He saw a max HR of 185. Multiply 185 by x .77 (high end of polarized Z1) = 142 HR, whereas he’s using 130-140bpm for MAF. This shows how the two can line up!
Learn more and geek out at the Fast Talk Labs podcast (check shows with Stephen Seiler, Hunter Allen, Andrew Coggan)
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:
Look to previous best marathon for more insight and setting the new goals.
For this person’s goal, it would be good if his MAF was a bit faster.
Time for him to start doing more intensity, i.e. about 8 weeks out from the race.
Use the VDOT calculator to find your target paces for workouts with intervals, reps and more intensity.
2 workouts a week
1 @ marathon pace (MP)
1 @ threshold or above, eg 5 x 1000m (standard VO2 workout), or if this is new territory and your current training hasn’t included high intensity then instead try 8 x 400m at 5k pace (use Jack Daniels VDOT chart for pacing).
Progression of this workout can be: 8 x 400 > 3 x 1000 > 4 x 1000….etc..
Very difficult to hold 5 x 3’ VO2 for most athletes, so keep in mind: getting to 9-12 minutes combined intensity at VO2 is good, don’t need ot push it if you can’t hold it, that’s ok!
As you fatigue decrease the duration of the intervals
Another workout option: tempo and sweet spot needs to be drilled in. Hold for 25 minutes and build from there.
Mental component is huge! If fatigued from training, this SHOULD feel hard. That’s ok. If too hard, break up workouts into double days for example eg 6 mi in the AM, 6 mi in the PM…
Don’t give too hard of workouts, especially long ones, to a tired athletes.
STRIDES should always be mixed in.
Maffetone says: when your MAF test plateaus, that’s when you add speedwork. You can modify this for your race timeline.
Tip: The day before a hard workout, try dropping your MAF HR (for Peter down to 135) and go easier; drop volume too before quality sessions. This will help you show up in better form on the difficult day!
His MAF pace is so good that it’s ok to ease up on it and do more sub MAF especially before quality runs.
Don’t get in the trap of chronic hard training (even at MAF- when MAF gets dialed in, its hard!).
Hill work – not critical to train specifically for hills but at least choose rolling hills and hillier routes at times.
Build longer run with goal marathon pace efforts till 3 weeks out then chop it.
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:
On numbness:
Numbness often correlated with the wrong saddle for your body type as well as position and how you’re sitting on it.
Don’t tilt saddle down, causes loss of energy and efficiency because you’re spending energy to correct self on saddle.
Get into the gym and workout on total body strengthening- want body to be stable and strong for this adventure.
Some saddles you can return these days; point is try different ones and experiment to find your fit.
Strong arms are key!
Nerves in wrist/hand area – ulnar and median
Riding on hoods for many is ideal, keeps a neutral wrist.
Even though this is a touring ride, it’s ok if you want to put on clip on aero bars to change position.
Less about being aero, more about being able to change positions (and maybe some aero advantage).
If that doesn’t work, get a professional fit.
More: Hand Numbness While Biking: What to Do
Female specific cycling issues
Book – “Saddle, Sore: Ride Comfortably, Ride Happy” by Molly Huddle
Even can get as detailed as measuring your sit bones to find a good saddle match.
Another idea- change saddles throughout the ride, maybe this could help?
Study – Women’s bike seats: a pressing matter for competitive female cyclists
Take-away: Find what works for you, not your female friend!
Also focusing on grip strength and making sure you stay relaxed enough to not “death grip” on your bars, which can add to negative issues.
Road conditions will vary and may change how you ride and tension you hold.
On water
Hands down, drink good, filtered water! Even on the road!
Water quality talk in this recent episode: Sock Doc 13: Thyroid Health, Part 2 – Hidden Risks, Nutrient Needs, Training Ideas, Self-Care and More
Get and RV water filter attachment to use when you fill up your RV tank- Here’s an example of one you can get for a good price.
Buy refillable jugs, gallon or so, and refill at stores with RO water, and this costs less than $1 per gallon.
RO removes everything so add back in trace minerals
Product recommendation: ConcenTrace Tace Minerals– cna find at health stores, or on our dispensary at Fullscript.com with your personal account.
Trace Minerals on Amazon
Lucho doesn’t eat salt, what?!
Maybe incorporate a bit higher quality salt like Celtic or Himalayan salt.
Lastly on training:
Add in core, posterior chain and upper back strength training to stay stabilized.
Also add in a bit of running, wont’ burn you out if in moderate.
Look to build endurance not performance based fitness.
Don’t worry about interval workouts so much like she was questioning.
60-70 rpm grinds but not necessarily intervals.
Go in a bit underdone, the beginning of the trip will be added training.
Work on metabolic efficiency and fat burning to maximize your body’s potential for these long days.
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.
1 hr 5 min
September 10, 2021Sock Doc 13: Thyroid Health, Part 2 – Hidden Risks, Nutrient Needs, Training Ideas, Self-Care and More
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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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,
Click here to listen to Sock Doc 12: Thyroid Health, Part 1.
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:
Study mention: Environmental Exposures and Autoimmune Thyroid Disease
Water quality
Safety, water testing and water filtration starting in our homes
Water can be a “slow poison” that doesn’t show harmful effects for decades
Everywhere on earth you can now find polyfluoroalkyl substances (PFASs)—even places you may not expect like newborns and breastmilk. Comes from Teflon.
The halogens: chlorine, fluorine and bromine compete with iodine and displace it; iodine won’t be available to make thyroid hormones T4 and T3.
Drinking clean water is vital but testing isn’t always straight forward.
You can find companies that check for pesticides, metals, bacteria, hardness, pH, iron, silica, nickel, etc… and these run about $200-$300.
But PFASs tests that run 13+ substances isn’t as cheap usually. Steve used Babcock labs and these tests can be a bit more tricky for personal home testing.
Why Steve chose to test the well water at his home right away upon moving in.
Not all filters are created equal and won’t filter out everything; different filters work on different substances. So testing is key and find out what you’re dealing with before choosing what kind of filtration system you need.
How to troubleshoot if you find out you’ve been drinking, using, consuming poor-quality water that has some kind of contaminant or so.
If drinking “contaminated” water, it depends on how it’s manifested in your body and health (what are your symptoms?). Look to improve immune function, liver detox and in-depth health tests.
When evaluating home health, look to what would be the biggest offenders first like water and other things like personal-care and hygiene products. In other words, in this case BIG and then taper down to the small things. Eg) start with water, cookware, personal care/hygiene then down the line look to cleaning products, home materials, and so on…
Fluoride in water and dental products
Study mention: Impact of Drinking Water Fluoride on Human Thyroid Hormones: A Case- Control Study
Discussing fluoride’s effects on thyroid, and a correlation between higher fluoride and higher levels of TSH.
Fluoride is byproduct of certain types of industrial work and mining, and can be a major contaminant. And worse, this source of fluoride is also sold and used… but it’s not the same as naturally occurring fluoride that you will find in some foods and naturally in water.
Personal care products
Stinky body odors is mineral deficiency or liver detox issue
Beware of: Aluminum, parabens, phthalates, sulfates, etc.
Also be weary of antibacterial products especially those with triclosan, with known risks associated.
Thyroid-Friendly Nutrition
Generally speaking
Needs to be individualized and a case-by-case approach on finding best diet practices.
Start with eating clean, fresh foods, less processed foods.
Cruicerferous veggies aren’t as “dangerous” for thyroid as they were once thought to be.
Insulin will repress thyroid so foods that will better manage insulin, glucose levels are key.
Monitor caffeine- not too much.
Test for gut issues as well as make sure any food senstivity, intolerance and/or allergy is addressed because that food can wreack havoc (unique to everyone).
When it is on the autoimmune spectrum, then removing some of the big offenders and allergenic foods like gluten, dairy, soy, corn, wheat, etc, can be beneficial.
Gut, hormones and nutrient deficiencies
Birth control, HRT and even copper IUDs can be problematic.
Elevated cortisol, elevated estrogen, elevated insulin is the trifecta that plays a hugely negative impact on thyroid.
Gut issues can affect how we are metabolizing thyroid hormones that can contribute to issue.
How can we better metabolize thyroid hormones and everything else? Find out the big offenders that are slowing down your natural ability to detox and optimize health. Like water.
Look to stress, medications (BC, HRT), etc…
Nutrients that can HELP thyroid
Zinc
Selenium
These combine with iodine to make thyroid hormone and help T4 to convert to T3 and prevent conversion to RT3.
Lots of zinc deficiency these days.
Supplementing with selenium needs to be a bit more conservative than with zinc.
Steve explains more on our body’s natural balance of nutrients.
If you’re deficient in something, you have to fill in the reserve 5-7 fold just to get back what you were low in, plus what your body normally needs, plus how that nutrient is helping you heal from something.
Also fully understanding your own body’s ratios of nutrients is difficult to achieve. (Moral is, don’t worry too much in most cases.)
Bottom line is- with supplements you have a pretty big room for error as long as you don’t have some kind of co-morbidity, ie causing new imbalances isn’t as easy as one might tell you.
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:
Lab testing and doing it out of pocket if you have to.
On the Synthroid T4/cytomel T3 medication that she’s on…
12:1 is a healthy T4:T3 level, but often too much T4 is given.
Ferritin/iron
This is always a tough one to balance; too much can be very toxic, though many women are too low.
Body naturally makes hydrogen peroxide.
H2o2 combines with iodine and other minerals like iron and makes thyroid peroxidase and goes on to make T4
In other words iron helps to make T4 thyroid hormone. (we also make antibodies to thyroid peroxidase that can lead to autoimmune thyroid issues).
Check trace mineral levels.
Check co-infections:
An infection like Lyme can “eat up” your iron so more testing is usually warranted if numbers aren’t going the right direction, ie find out the root problem.
Pondering the correlation between anemia and thyroid issues and the importance of testing thyroid regularly if you are dealing with anemia… and on that: why aren’t thyroid labs more commonly added to basic blood labs.
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:
Go back to health, diet and training history and see what you were doing when things were working and body was at it’s best.
In this case when she was eating smaller more frequent meals that is when she tended to be at her best.
IF and time-restricted eating can often be too stressful on the body and “more is better” doesn’t always apply here. Can result in other disruptions like excess cortisol and stress imbalance (HPA Axis).
High cortisol can contribute to elevated estrogen/estrogen dominance, but also affecting serotonin
High estrogen can hinder conversion of T4 to T3, and can hinder serotonin production (i.e. contributes to neurotransmitter imbalance).
Estrogen imbalance contributes to serotonin imbalance most likely from high cortisol or high stress to body (caffeine, IF).
Addressing estrogen dominance is key because this also has an effect on weight gain, and more downstream effects, especially in menopausal women. Test don’t guess.
On training:
Monitor training intensity and levels—sometimes what we think seems like the best plan may not be for our current situation.
In this case: MAF/chronic high volume endurance training isn’t always a great fit if sex hormones and thyroid hormones are out whack or healing still. Too many hours even at aerobic levels may be counterintuitive at certain times in one’s life and health journey. In this case, instead consider less volume and more HIIT type workouts, strength training and gentle walking.
Monitoring Thyroid Going Forward
If a past history or making adjustments to get to more optimal – no shorter than 6 weeks (or every 2-3 months).
Otherwise, if just monitoring, checking annually is fine.
Other things to monitor and watch for:
If doing MAF, a regular MAF test is telling
Monitor sleep quality… if up a lot, that tells a lot
Overall energy and snappy
Cravings: sugar, salt, caffeine (no need to avoid these things, but if craving them likely crazy that’s a different story)
These things align with adrenal health/HPA axis function…
If adrenal glands are stressed out for too long, your thyroid will naturally “drown itself” (naturally suppress itself)—whether protective or secondary issue
How blood tests need to be carefully planned because of acute fluctuations in markers we test (thyroid, testosterone, etc).
Testosterone tangent.

Have questions? Want a part 3? More on peri/post menopause? Email us at [email protected]!
The post Sock Doc 13: Thyroid Health, Part 2 – Hidden Risks, Nutrient Needs, Training Ideas, Self-Care and More first appeared on Endurance Planet.
1 hr 15 min
August 27, 2021ATC 331: Does Lifestyle Affect T More than Increasing Age? Plus: Newbie Triathletes Gettin’ The Run Done, and Female Athlete Heart Rate Considerations
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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:
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?
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?!)
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
Lucho shares experience in how he’s maintained normal T levels as an endurance athlete male approaching 50.
He has no symptoms of low T despite.
Personality type helps Lucho build and maintain healthy T.
Gravitates towards hard, heavy, painful workouts and he tends to shy away from chronic aerobic exercise these days.
He has been incredibly consistent over time, and knows his baseline to keep a good homeostasis. May slip up here and there but can return to the baseline where he thrives.
But (and a big but) Lucho also has a work-from-home job with major flexibility!
Lifestyle and T
With T, context matters!
Multiple profiles of men with low T, it varies a lot so know who you’re dealing with before making recommendations.
First address the lifestyle and underlying root causes.
HIIT and heavy strength help, but can’t just go all in and do too much if body is already very worn down and struggling with immense stressors.
Recent ep with Brock had good recommendations of training in pursuit of health with exercise for health recommendations.
What type and amount of exercise will help all depends on the person’s presentation and lifestyle factors
“T” take-homes:
Age is not a guaranteed risk factor for Low T.
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.
Check often if you suspect T issues (T can fluctuate acutely).
Check SHBG – starts to gradually rise around age 30, and this binds to T to make it inactive.
Check estrogen levels and aromatase enzyme—aromatase is an enzyme responsible for the biosynthesis of estrogens, or conversion of androgens (T) to estrogens.
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.
Check root causes before starting meds or hormone replacement therapies.
High cortisol can contribute to an upregulation of aromatase, converting T to E.
Aromatase increases with and adds to excess estrogen by:
high alcohol
low zinc
Insulin resistance
Inflammation
obesity
stress
leptin
aging
Lifestyle
Look at your life more holistically and don’t latch onto a “quick fix” expecting that’ll save you.
Have a functional doctor run a gamut of tests to investigate all possible root causes that is causing T to plummet; check for:
Hypothyroidism- check full thyroid panel
Gut issues, malabsorption
Zinc deficiency
Sleep deprivation
Phthalates!!! And environ toxins, endocrine disruptors
Healing
Mitochondrial support via diet:
quality and high protein – up to 1g/lb/bodyweight
low glycemic foods
colorful foods- very common for this to be lacking in busy men’s diet
antioxidants
Micronutrients/Supps:
detox support (glutathione, NAC), zinc, Vit C, Selenium, B complex, Mg
Instead of going straight from stressor to stressor try healing practicies like:
Sauna
Remove environ toxins (eg glass over plastic)
Cold therapy – daily cold water immersion even shower
T therapies?
Testosterone replacement therapy only once you’ve exhausted and addressed all other issues involving lifestyle, diet, stress, etc.
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:
Stop doing concentric calf raises.
Maybe replace one of the short bikes with a run for 3 runs a week instead of just two:
2 x 5-6 miles a week, this is about a good short run distance for 70.3 training;
plus a long run 1x per week of 13-17miles.
Don’t have to sacrifice tennis.
Weight lifting can be cut down; ditch one session, replace with another run or rest.
T runs: the difference of completing vs competing to win. How many you do depends on how competitive you want to be. Do enough to at least feel comfortable and familiar with the feel of a T run.
Don’t discount the quality that tennis brings to training even if not specific.
Tennis is refreshing cross training in a way.
For many of us: Stop focusing on just the last 3% as an amateur who’s just in it to complete… in this case for most of us will benefit from ALL activity including non-specific crosstraining.
Be sure to do 1-2 big days before the real big day. Check out Joe Friel’s Big Day training workout outline.
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!
In this question, we are discussing MAF thus speaking to a singular methodology, not general science.
This HR criteria is not part of MAF methodology.
Refer to Maffetone’s Big Book Of Endurance Training and Racing.
The 180 Formula
Wasn’t designed with max or resting heart rates.
Was designed based on metabolic principles to aid in fat burning.
Other methods are based on more cardio-based criteria to build zone (eg LT, MHR).
Gender plays a role, but:
It goes further than that, it’s based on unique individuals.
It’s a person-based methodology, not gender based.
Will a higher resting HR impact MAF zones? Possibly but not guaranteed, so this is may be a mute point for some, though not for others.
According to Maffetone, RHR may decrease for all populations with ongoing MAF training.
When does RHR come up?
RHR can be used as a marker of recovery, and monitoring it to note any changes against the normal trends, eg RHR may go up if not recovering well or overstressed.
Try! If you need to adjust your MAF HR to best serve you then give it a shot! Note its affect on your fitness, recovery, etc.
Bottom line: individualizing is important and ok to do to reap most gains from training while still minding recovering and health.
Keep it simple! … Except when you don’t see results…
Then it can get more tricky and you may have to look elsewhere than just the training and HRs during training, eg looking at health, diet, etc… uncover the roadblocks.
More resources: Maffetone addresses women’s higher RHR in this article. This is another interesting article by him in response to a study saying women’s max HR were lower than men’s.
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.
1 hr 15 min
August 13, 2021MaryBeth Gangemi: Have You Listened To Your Breath Lately? A Guide to Holistic Wellness Via Better Breathing, Natural Movement and More Time Spent Outdoors
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Sponsor:
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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:
Certified Buteyko Breathing Method Instructor
StrongFirst school of strength level II certified kettlebell instructor
Certified level 2 MovNat instructor
Original Strength level II certified coach
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:
Email: [email protected]
Website: www.Kairosstrong.com
In this show we discuss:
MaryBeth’s story
A mom to 3 kids, and has homeschooled all of them (oldest is now 19).
Background in social work for kids with special needs.
Approached it as play therapy and took a holistic approach to helping kids involving family and more.
Expert on human develop and therapeutic interventions.
On homeschooling: it was a natural transition to take this approach for she and her family, and her approach to educating her children.
In the next chapter of her career she got really into natural movement and fitness as a form of self-care and stress relief, tying in her background of learning and application of different modalities.
Got into training, involved the family, made it about playing in dynamic ways in nature.
Became certified and slowly evolved it into a business rather than just a hobby or family activity.
Her philosophy involved finding creative ways to start and stick with training, for all people and all athletes and all goals.
Buteyko & Oxygen Advantage breathing concepts
On the Buteyko philosophy and Dr. Buteyko from Russia who brought his training concepts around the world
Value of switching from habitual mouth breathing to nose breathing
Accessing the diaphragm
Holistic lifestyle that even involves nutrition and how we eat
Buteyko is a series of exercises to retrain your breathing
Dysfunctional breathing patterns
What other dysfunctional breathing patterns do people exhibit, other than mouth breathing:
Does breathing feel calm, subtle and relaxed? You will have a feeling if it does not.
If you notice a lot of chest movement, this is a sign.
Is breathing more vertical (huff and puff) or horizontal?
Excessive yawning, signing, congestion (even when not sick).
Issues like asthma, stress, anxiety, snoring, sleep disturbance—all signs of possible breathing dysfunction.
Congestion can actually be caused by poor breathing itself. (There are breathing exercises to decongest the nose.)
Waking up congested—theoretically this can be tied into how you’re breathing at night during sleep, e.g. mouth breathing.
Anxiety can be caused by poor breathing.
Structural problems like deviated septum are common and can affect breathing but that doesn’t mean you’re destined to be stuck with poor breathing habits.
The way you breathe during the day will influence how you breathe at night. Working on daytime breathing helps with better sleep breathing.
What is your tongue doing?
It should be on the roof, three-fourths of it, for its resting place.
Focus on the tongue and what it’s doing, and what is a dysfunctional tongue doing?
Sometimes having a tongue pressing down and open mouth is incredibly subtle and the person may not even realize he or she is doing this and breathing poorly.
Nose breathing: Slower flow of air through nose helps with whole body oxygenation.
“Take a deep breath”
Why this cue doesn’t help and may actually may be contributing to stress and the underlying problem.
Instead: breathe in slow and low, coming in from the nose.
Tawnee shares a breathing pattern she’s noticed in herself where she does a type of breath-holding while focusing on tasks like work, cooking, etc… what does this mean?
Could be a sign or clue of over-breathing at other times. Pattern of sporadic types of breath holds when we over-breathe.
Even if it’s not stressful, but the focus is just enough to disrupt the breathing pattern.
Cue into other areas—mouth breathing at night? Waking up with a dry mouth? What’s the control pause or bolt score?
Control pause
A way to check and see how you’re breathing and how your body is tolerating the CO2.
How to do it:
Do not do any prep or deep breaths to get ready. Take a normal breath in, normal breath out. On the out: pinch nose and time it until you feel the first definite urge to breathe again; it’s not stressful nor a max breath hold, just a subtle “it’s time to breathe again.” Resume breathing through your nose. Are you gasping or does it feel normal? It should feel very normal as you breathe again.
Troubleshooting the control pause.
Getting the control pause to increase is the goal.
Anything under 25 seconds for your control pause is a sign of breathing pattern disorder. (Symptoms of asthma have been reduced when patients got control pause consistently over 25 seconds.)
We want it to be more like 40 seconds.
Keep testing yourself, noting subtle changes.
Don’t be competitive. Be honest.
One of the best times to do this is first thing in the morning. Tends to be lower, but also more accurate.
Breathing exercises for different populations
Asthma and kids:
How to approach breathwork with asthmatic kids for healing, with exercises and building your team to get children relief from this condition.
Exercise that simulates altitude training:
From Oxygen Advantage, this Sprinting and breath-holding exercise is easy to work into your routine.
Control pause should be over 20 seconds. Not pregnant. No major health concerns.
Breathe in, breathe out. Pinch nose. Walk… go faster… jog… run… let go of nose, and breathe in a reduced way for 5-6 breaths, then 12 regular breaths.
It is a stress, so functional breathing needs to be in place.
Helps improve aerobic base, use less energy/oxygen (better performance), increase tolerance to breathlessness, improved anaerobic capacity… with more research needed.
Are 6 breaths per minute optimal?
Great goal to strive for and an exercise to get closer to it:
Set aside 4 minutes for cadence breathing: 4 sec inhale, 6 sec exhale.
Also helps with HRV, stress, etc.
Usually harder to do the longer exhale.
Original Strength
On Getting these new habits to stick and setting a new tone.
They talk a lot about breathing and “pressing reset.”
For example, when phone isn’t working your turn it off and restart it. We can do the same things with ourselves by giving our body a reset to move and feel better.
Resets as needed to breathe better. Awareness.
Holistic living & natural movement
Integrating more natural movement into our lives and becoming more connected to nature.
MaryBeth’s philosophy:
You need to be enjoying it.
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.
A new awareness. Giving yourself space and time to explore new things outside of your average pace and heart rate on the last workout.
Floor play
Get on the floor and move around all the time… Tawnee shares a story of she and MaryBeth doing some fun movements when she was visiting her home, in this case it was high butt bear crawls and butt scooching across the floor.
Check out Original Strength for a bunch of ideas.
Flow. Play. Feel.
Not set positions like yoga. This is exploration of movement.
Being on the floor and tactical input is nourishing for nervous system.
KEY POINT: keep it different and mixed up. Do a little at a time. Remove seriousness. Benefits and results are real.
Try skipping, you can’t be in a bad mood while skipping. Not about doing a certain number of sets and reps, just go for however long it feels right to you.
Don’t lose sight of PLAY.
It doesn’t have to take away from a structured training program, it complements it.
As you dive into this don’t forget about the breath & breath awareness. Be mindful of breathing patterns when you try something new, breathe through nose. Tongue on roof of mouth. Intentional approach to breath (e.g. only hold breath if it’s for a purpose).
Getting outside
Being outside adds to your resiliency.
The gym is great for a specific purpose, but make sure you can apply it in more dynamic and real-life situations.
Health is both emotional and physical, and there is so much that is gained from immersion in nature. (E.g. forest bathing)
Also with resiliency comes with learning about your environment and overcoming some of the fears of “what is out there.”
Have respect and knowledge for the outdoor environment but don’t hide away and avoid it. Pay attention, learn and be smart about it.
We are nature.
Nature calms breathing (almost always).
If you’re stuck inside, at the very least, commit to movement breaks.
Small things add up.
Takeaways for holistic wellness
Breathe through your nose.
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.
1 hr 16 min
July 30, 2021ATC 330: Sports Drink Rundown, Training Considerations For A Woman’s Cycle, Going 80/20 with MAF, and More
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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:
Blood flow diverted away from gut during exercise, making digestion more difficult.
This is why it’s so important to train your gut to tolerate fluids and calories, and find a good hydration/nutrition match not just wing it.
Most sports drinks are designed to make you want to drink more, even if you don’t need or shouldn’t be.
All the sports drink science matters but what also matters is YOUR UNIQUE NEEDS & N=1 trial and error!
If a product has worked for you, truly, then carry on. But if not or if you’re at all questioning your approach to hydration in training and racing then go deep to find your right mix…
Also, many sports drinks use a combo of different kinds of sugars to help optimize absorption. Check ingredient labels (more below).
Carb solution of common drinks/osmolality:
Gatorade 6% (this means 6 grams CHO per 100ml or 60g per 1L) (360mosm/L)
First Endurance EFS 8%
Cytomax 6-7%
Perpetuum 6-8%
Accelerade 7-8%
Skratch 4% (160mosm/L)
Osmo 3.2% (260mosm/L)
Osmolality
Osmolality is how many particles are in a solution. If your sports drink has too high an osmolality, especially from sugar(s), your body will likely dehydrate to some degree because these particles need to be transported by water- body draws from its other sources to pull more water into the gut to digest your drink, not a good thing.
Depending on one’s hydration state, blood osmolality can range anywhere from 275 to 295 milliosmols (mOsmol) per kg of water.
Too high osmolality in your drink can cause bloating, sloshing, gut rot and an inability to rehydrate properly. (Typical sports drink is 300-360 milliosmoles, including Gatorade; Powerade is 350-390!)
Keeping the drink concentration lower than the osmolality of the blood helps better get fluids to blood and the muscles (this is known as optimize intestinal fluid exchange).
Fluid absorption largely in the small intestine (95%). Gels, highly concentrated sports drinks, etc, will sit in SI = increase pressure = body responds by pulling more water into gut. Many people who have GI issues may feel extra worse especially in those with very common GI dysbiosis conditions like SIBO.
Breakdown of common sports drinks:
Carbopro
1 serving/scoop = 100 calories with 25g CHO.
Ingredients: “glucose polymer extracted from identity preserved GMO free corn.”
According to their website: “You need at least 200 calories (50g) per hour = 2 scoops mixed in 12 to 16 oz of water… It is low in osmolality even up to 15% to 20% solution in water (200 to 220) lower than body fluid osmolality (280 to 300). For example, the osmolality of sugar at 15% to 20% solution in water is approximately 800. Therefore, sugar at this concentration is too hard on the stomach. Relative to sugars, CARBO-PRO provides higher caloric density without exceeding osmotic balance.”
CYTOMAX
1 serving: 90cal, 23 CHO (12g added sugar).
According to their website: “Mix 1 scoop into 8-12 fl oz water” (236ml-354ml) or mix 2 scoops into 16-24 fl oz water (473ml-709ml).”
Ingredients in orange flavor: Maltodextrin, Crystalline Fructose, Dextrose, Alpha-L-Polylactate Blend (L-Arginine, Glycine, Lactic Acid, Magnesium Oxide, Calcium Phosphate), Citric Acid, Sodium Citrate, Natural Flavors, Turmeric Powder (added for color), Less Than 1% of: Malic Acid, Potassium Citrate, Silicon Dioxide (Anti-Caking Agent), Ascorbic Acid, Xanthan Gum, Caffeine Anhydrous, Dimethylpolysiloxane (Prevents Foaming), Magnesium Oxide, Calcium Phosphate, Stevia Extract, Monopotassium Phosphate, Carmine (added for color).
Skratch
1 serving: 80 calories with 21g CHO (19g sugar) and 400mg of sodium per 500mL (16.9oz).
According to their website: “Our Sport Hydration Drink Mix has an osmolality of 160 mOsmol per kg of water, primarily because of the lower concentration of carbohydrate that we use and the absence of excess ingredients like coloring agents, flavoring agents, preservatives, and emulsifiers….Our experience that a 4% carbohydrate solution (4 grams of carbohydrate per 100 ml or 20 grams per 500 ml at 4 calories per gram) is the highest concentration of carbohydrate that we can have in our drink while still optimizing water or fluid transport across the small intestine.”
Ingredients in Lemon & Lime flavor: Cane Sugar, Dextrose, Sodium Citrate, Citric Acid, Magnesium Lactate, Calcium Citrate, Potassium Citrate, Lemon Oil, Lime Oil, Lemon Juice, Lime Juice, Ascorbic Acid (Vitamin C).
(Verified Non-GMO, Gluten Free, Dairy Free, Vegan and Kosher).
Take a deep dive on the science of sports drinks and hydration by the Skratch folks here.
Osmo
1 serving: 70 cal, 18CHO (16 sugar); Osmolality 260.
Ingredients: Cane Sugar, Dextrose, Trisodium Citrate, Calcium Citrate, Organic Orange Powder, Citric Acid, Potassium Citrate, Magnesium Citrate, Ascorbic Acid, Inositol Hexanicotinate (Vitamin B3), Pyridoxine Hydrochloride (Vitamin B6), D-Calcium Pantothenate (Pantothenic Acid), Riboflavin (Vitamin B2), Thiamine Hydrochloride (Vitamin B1), Cyanocobalamin (Vitamin B12), Folic Acid (Folate).
Stacy sims (founder) says: “From a science standpoint, the optimal pressure in there comes from a solution that’s 200 to 250 milliosmoles.” Too high is bad, but too low can cause dysfunction too she says.
Tailwind
1 serving/scoop = 100 calories, 25 CHO (25g sugar).
Ingredients: Non-GMO Dextrose (Glucose), Non-GMO Sucrose, Citric Acid, Sodium Citrate, Sea Salt, Organic Flavor, Potassium Chloride, Magnesium Oxide, Calcium Carbonate.
According to their website: Mix 2-3 scoops with 24 ounces of water (this = 200-300 calories or 50-75 grams sugar per 24 oz/709ml).
UCAN (plain)
1 serving/scoop = 90 cal, 22 CHO (0g sugar).
Ingredients in Plain: SuperStarch, complex carbohydrate of non-GMO corn.
Also very low osmolality.
An added bonus of sparing glycogen for fat oxidation; helping metabolic flexibility.
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:
Based on run data, this athlete seems like a good MAF responder; don’t abandon this training method fully!
May need to cut back on running while building bike fitness.
Be cautious of too much intensity too often (eg on bike trainers with set workouts like Peleton or Zwift, this is more likely for some).
80/20 incorporating MAF as part of the “80%”—you usually can’t go wrong and should get the results you desire with time, but training VOLUME matters. MAF requires enough volume to stimulate fitness.
For some, training at MAF heart rate on the bike may feel hard and more like a tempo effort. Getting comfortable with MAF as an aerobic Z2ish effort is a great thing.
Long endurance events need that time in the saddle; most athletes can’t “hack” with HIIT and low volume.
Utilize not just Z2 but also Z3 for aerobic training.
A couple key quality intensity sessions a week will help a lot.
Sometimes individualizing a Jack Daniels program (even for the bike) works well, cutting out the more intense sessions as needed, but his easy and T pace zones can be good on the bike too!

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:
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?
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:
Each woman varies: understand how the woman with whom you’re working is affected by her cycle at various points and how she recovers.
Sometimes optimal (usually during follicular)
Sometimes it’s like fighting an uphill battle (usually during luteal)
May not need rest week per se but just difference approach to training.
May need lower intensity during 1) ovulation and/or 2) up to a week before period starts.
Key workouts with intensity and/or fat adaption focus are best during:
sometime after the beginning of her actual period for some;
during the first two weeks, i.e. follicular phase pre ovulation;
or for some post ovulation is fine too i.e. 3rd week of cycle.
Usually the 4th week is a rougher week for most women.
Low hormone phase (follicular; days 1-14ish)
The first two weeks leading up to ovulation.
Great at using carbohydrate.
Usually can hit best high intensity.
Core temperatures lower (measuring BBT helps).
For many women this is the best time to get in key quality training.
Ideal time to race, fitness test, shoot for PBs.
Ovulation (days 12ish-16ish)
Hormones surge, estrogen peaks.
In some, this may disrupt the feel good training vibes & results.
However, some women still feel amazing if not more amazing – discuss, test, see for each woman.
High hormone phase (luteal; days 14ish-28ish)
Burning more calories- so eat more!
Coordination can be off (Tawnee shares a personal story on this).
Recovery can take longer.
Estrogen inhibits carbohydrate utilization, but it does help with fat burning.
Higher intensity may feel worse and more difficult.
Core temp: Progesterone increases the core temperature; heat tolerance is less- keep measuring BBT in AM.
Especially 4-7 days before period this is when most women feel like junk.
But specific nutrition practices and recovery practices CAN help offset the junky feelings.
MORE MAF during this time usually is an effective approach though some women may still handle intensity ok = communicate and individualize.
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.
1 hr 10 min
July 16, 2021HPN 28: Oral Contraceptives Impair Lean Mass Gains, Plus: Deep Dive Into Mental Health and Menstrual Recovery For Athletes, Coaches and More
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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
Julie and Tawnee life updates, with Julie’s approach to healthy 50k training (more sleep, more food!)
Responding to criticism
In the spirit of transparency, Julie and Tawnee share some feedback they got after the last episode (HPN 27) including some criticism. We are open to and appreciate all comments and critiques sent with love, as we continue to strive to do better for our community.

More on birth control & female athletes
New study looking more into oral contraceptive effects in women
The study: Oral Contraceptive Use Impairs Muscle Gains in Young Women by Riechman, Steven E.; Lee, Chang Woock
Shortly after our last episode discussing “coming off the pill and supporting your natural cycle for female athletes” a new study was published so in this episode we do a followup discussion sharing the findings in this new research and what it means for female athletes.
Important points and stats
“To the best of our knowledge, this study is one of the few, and to date the largest, to directly examine the effect of OCs on lean mass gains in response to a standardized RET program designed to promote skeletal muscle hypertrophy in young healthy recreationally active women.”
“According to recent and historic reports, approximately 14 million women between the ages 15 and 49 use OCs in the United States, which are the leading contraceptive method in the younger, athletic (14–28) population (13,26).”
“In addition, 82 percent of sexually active women in the United States had used OCs at least once (26), and OCs are commonly used for nonbirth control purposes, such as management of menstrual cycle, alleviation of premenstrual syndrome, and treatment of acne (13,19,26).”
What they did
Examined the effects of OCs on muscle responses to a standardized resistance exercise training (RET) program.
Two groups of young healthy women (18–29 years old, non-OC: n=38, OC: n =34) underwent 10 weeks of whole-body RET (3 days·wk, 3 sets, 6–10 repetitions, at 75% of maximum strength, 13 exercises). Measured DHEA), DHEA sulfate (DHEAS), IGF-1, and cortisol levels.
What they found
OC impairs muscle gains but no differences in strength gains.
Non-OC gained 3.5% lean mass vs. OC gained 2.1% lean mass.
Plasma concentrations of DHEA, DHEAS, and IGF-1 were significantly lower, and cortisol levels were higher in the OC group before and after training.
Unintended consequences?
Many women with amenorrhea or hormonal irregularities have cortisol dysregulation (e.g. HPA axis dysfunction), particularly too high cortisol. And this study shows that the OC use was correlated with increased levels of cortisol within the body.
Meanwhile anabolic hormones were lower in OC users—not a desirable outcome for most female athletes.
Takeaway: trying to fix something but creating a problem elsewhere.
Why did absolute strength remain the same between groups?
“A possible explanation for this result would be that the absolute magnitude of the difference in muscle mass gains was not sufficient to induce strength differences. Muscular strength gains in a short-term training program involving untrained individuals are predominantly affected by neurological adaptations rather than changes in lean mass. Thus, it is suggested that these energy efficient neurological adaptations early in an RET program were minimally affected by OCs.”
Type and makeup of OC matters
The type of progesterone, specifically the androgenicity, made a difference in gains or lack thereof too.
The level of androgens in OC inhibits the anabolic hormones DHEA, testosterone, insulin, and IGF-1, which seem to be the big driver in impairing muscle gains. Higher androgenicity led to less gains.
Study limitations & takeaways
Not much nutritional data taken during this study nor tracking of menstrual cycles.
If you must be on an OC, look for one with low androgenicity.
Or perhaps look for a lower risk alternative like IUD.
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:
Tawnee begins by adding extra insight that Morgan shared, looking at the dynamics of the US Team she was a part of, including treatment of the female athlete triad and stigma around missing periods and eating disorders, all of which have had lasting negative effects on Morgan.
To train or not to train (in the more traditional sense)?
Yes, take a year off from formal structured training.
But exercise for health and wellness is fine, all while listening to your body to guide you and not exceed the healthy limits or boundaries you need during this time.
Also: IT WILL VARY, CHANGE & EVOLVE. Sometimes you can do a little more and sometimes you drastically need to scale back and just rest. Getting more in touch with your body and truly listening to what it’s saying helps you navigate this.
Connect with your body—this may be hard when you’re used to overruling what your body says in order to reach higher levels of performance especially at an Olympic level that Morgan was and had so many eyes watching her expecting her to perform—this took her out of her body and made it a lot about others’ expectations rather than her own needs.
The art of finding joy and letting go (with movement and exercise)
Joy
Do the things you love. The things that bring you great anticipation and excitement because stress doesn’t stand a chance in that environment. Just be extra supportive of your body during and give yourself full permission to turn around if you’re feeling off. Play. Be silly. Live with full permission to experience joy right now, not when you reach a certain goal. Right. Now.
Letting Go
Where do you find the most resistance? Could be food, could be exercise, could be another behavior you aren’t willing to address. Start there. Start slowly—ask for support, identify it, seek to understand it, and then try to begin the process of leaning into it until you’re through to the other side
This quote from a friend whom I may have shared with you at one point. I was feeling stuck and overwhelmed by change — “maybe the wall isn’t there to stop you, maybe it’s there for you to lean on.”
Are logging workouts ok?
It depends on how you as an individual handle that, mentally. If you can log workouts without it having being wrapped up in self-worth or something that can contribute to anxiety, obsession and fear of missing a workout or “not doing enough,” than this should be ok. But if it becomes an obsession and make you feel badly or like it’s defining you, especially if you don’t like what you see, then abandon it in this season.
Reconnect with your body
Ask yourself: “How do I feel in my body?”
The more we start to get IN our bodies and learn, feel our bodies the more we can listen to them, observe positive change, establish healthy exercise patterns. Understand that it’ll fluctuate.
Continuing some level of exercise is crucial for mental health and a natural anti-depressant. Just ensure healthy, proper boundaries that make it about wellbeing, not training.
What can we do as coaches, humans, loved ones?
Normalize the language of “period and menstruation.”
Ask ourselves: What can we do to help female athletes not feel the stigma and shame if they don’t’ have a period. How can we uplift women around us to feel comfortable in their bodies regardless of its shape or condition.
Change the narrative that “not having a period is bad” (many women let themselves believe that they are therefore a bad person if they don’t have a period). Not having a period is not “bad” it’s just not as efficient.
Build relationships with young girls/teens that are rooted in trust and respect so they begin to open up and then later on in life, are able to share things more readily with people. They’ll be able to talk about the hard stuff instead of internalizing it and thinking it’s not okay to talk about. We need to talk about it!! And they need to see that it is OKAY. And that there is NOTHING WRONG WITH THEM.
If you’re a male coach and are uncomfortable, hire a female to create a relationship with the girls on that level and have that woman speak about this stuff.
Collegiately and after: Surround yourself with people who are open and uplifting. If none of those people are on your team, seek out positive mentors on social media until you are able to choose with who you spend your time.
Bottom line: Everyone involved can and needs to do better and this starts with communication, education, acceptance, no shaming. We can feel so isolated, alone, scared, unworthy when we aren’t menstruating as a female athlete. End the stigma. We all have the power to help.

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
Julie shares a narrative of a recent postpartum mom she knows well who always identified as the athlete and now has experienced anxiety as “less fit” in her postpartum healing phase.
We are not alone here.
Dealing with an identity, especially one that we have “lost” in some form, is difficult to deal with mentally.
Lesson: You are so much more than “the fit athlete.” You have core values that have nothing to do with sport. Fully accept yourself as you are right now. You are worthy and complete. You are loved. Treat yourself as you would a dear friend you love.
Don’t put things off an wait for another now. Live in the now. Experience now. Don’t wait for that thing you’re hoping you might achieve.
Bodies change in different seasons.
But for the recovering female athlete who feels like her body is all over the place, generally speaking weight will likely stabilize and find homeostasis on the healing journey assuming one’s baseline of health is well.
Ego
Ego stories and ego reactions are that which your ego is feeding you. You are not your thoughts (i.e. you are not your ego or the thoughts/stories it feeds you).
Instead of punishing yourself with internal dialogue, talk to yourself like a loving parent and pose compassionate thoughts and questions
Ego grasps on to this identity that is based in past experiences
When letting ourselves be ruled by that we get fixated and obsessed with these thoughts
We become reactionary and defensive and unable to deal well with the here and now, i.e. reality.
Finding comfort in your body now takes practice. Finding peace with what is takes practice.
Carve a path for a new normal.
Ego is so fixated on the past, leading us to ruminate over what we were and ego stories beat us up. Recognize that we are not those awful thoughts our ego tells us. We don’t have to be dictated by that.
The key is creating new meaning around new experiences. This is uncomfortable.
Getting un-stuck
Why do we get stuck and feel unable to have the self-compassion that we know we need?
Because it’s uncomfortable and ego tries to step up to help us avoid that discomfort. But overrule that and allow the discomfort to just be.
Shift our awareness to the now, not the ego stories of the past.
We can choose new responses.
Choose new beliefs.
Harsh thoughts, bad thoughts don’t fully go away, we just get better at managing them and less fixated on them. We can choose to respond differently. Choose a different narrative.
Start with a celebration.
You are tremendously brave for taking the journey back to health, celebrate, don’t shame yourself. You are complete just by being alive. You are worthy just by being human.
Give yourself positive affirmations.
Say out loud “I am worthy.”
Choosing different: A new kind of training
All this is brain training and specifically RETRAINING the mind and our habits and patterns. It takes practice just like sport. Constant, consistent, dedicated practice. It’s ok if it’s not perfect and linear, nothing ever is.
If it feels awkward, funny, weird—this is a sign of positive progress. You’re doing something different that feels weird at first and that’s ok!
Be gentle.
It takes time. Decades of conditioning that we have to undo and change.
You are just a listener of those thoughts; they are not who you are.
Bottom line: Change is hard but change is possible. Change beliefs. This takes time. You have the power to do it. Practice. Patience. Noting the successes along the way, however big or small. Being grateful for this gift of personal evolution.
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.
1 hr 4 min
July 02, 2021ATC 329: Surprise Guest Joins, Plus: MAF vs. HIIT For Health-Based Fitness, Side Sports While Endurance Training, and More
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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:
Brock’s Website
The Change Academy Podcast
The Weighless program
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:
Not an either or; do both!
Not too much, not too little!
Listen to your body! (Not about “no pain no gain”)
Prioritize rest! (Focus on sleep and recovery)
Nutrition can’t be ignored!
MAF: Good for fat burning, increase mitochondria density and function, and metabolic health.
Chronic endurance is a “slow burn” to health issues.
HIIT: can improve glucose and fat oxidation, body comp, good “bang for your buck.” It doesn’t have to be as much as you think. Something like 5 x 30” sprints on 4’ rest.
HIIT overtraining = more quickly see problems when doing too much, e.g. cortisol dysregulation, HPA axis issues.
Phi Maffetone says: “Adaptation to oxidative stress improves health and fitness because it helps activate our natural internal antioxidant mechanism, an important part of our immune system. To encourage the body to better regulate this stress, we require good aerobic function and consumption of healthy foods. Too much or too little exercise, or eating junk food, reduces our ability to adapt to oxidative stress with dire consequences.”
Exercise stimulates oxidative stress > increases antioxidant/immune activity > speeds recovery > improves wellness. Key – not too much, not too little.
Primal Blueprint crew says: “Former endurance junkies;” from them we can learn how much endurance can mess you up and what a possible solution is for the motivated, fit-minded athlete/person:
Tons of *slow* movement- but not in a training/tempo kind of way, more like just “slow aerobic” like even sub MAF.
Lifting heavy
Sprinting- but again not overdoing it (eg 60min HIIT classes 7 days a week is too much)
Sleep! Before we even think of training style, we have to meet your rest needs first and foremost. If you’re constantly tired from lack of sleep and rest, no training plan will optimize your health (expect that perhaps training may help you sleep better- assuming not overtraining).
Be outside/get sunlight
Effectiveness of HIIE versus MICT in Improving Cardiometabolic Risk Factors in Health and Disease: A Meta-analysis (March 2021)
Overall, high intensity showed to be more effective in improving cardiovascular health and cardiorespiratory fitness, whereas moderate intensity was superior in improving long-term glucose metabolism. In the process of personalized training counseling, health-enhancing effects of exercise training may be improved by considering the individual risk profiles.
If already coming to the table fit from years of training and conditioning, something like HIIT may have negligible *new* health benefits according to this 2017 article:
HIIT with preconditioning exercise training diminished any age associated difference in IGF-I between sedentary and master’s athletes, but induced small improvements in fat-free mass in both groups. If starting a new program from sedentary, HIIT can boost IGF-1
Coaches give some training examples from their own lives; Tawnee outlines a week of her health-based fitness approach.
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.
1 hr 14 min
June 18, 2021Sock 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
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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 are often confused or misdiagnosed ailments, especially when subclinical.
Thyroid often is over-medicated leading to a hyperthyroid state.
But also the opposite may occur, with hypothyroid symptoms that aren’t being well treated (can have side issues like sluggish liver and kidney function)
Steve says up to 20% of his patients have a thyroid issue, and 50% of those taking medication for thyroid; he works jointly with MDs to adjust thyroid meds to best fit the clinical presentations
Thyroid issues and endurance athletes: are endurance athletes more susceptible?
It seems to be that the LSD type training (i.e. long aerobic endurance training) in which you really tax the aerobic system tends to wear out thyroid as opposed to high intensity/ HIIT type stuff which tends to burnout adrenals, sex hormones.
In other words, too much aerobic work over time can deplete thyroid.
Some hypothyroid symptoms: Leanness turns into puffiness, sluggishness, fatigue, short term memory issues, loss of sharpness (could that be something else? The thing is- all systems are affected it’s just about which is being most negatively affected).
Overtraining and LSD can run down thyroid.
This is not an unhealthy body image issue, this is just physiology and understanding the changes in your body.
Why are thyroid problems often missed by mainstream medicine? Also What is typically checked by docs vs. what ideally should be checked?
Tawnee shares a story of visiting a new OB and the OB only wanted to test TSH, Tawnee had to ask for more and also ask for antibodies, considering she has a history of hypothyroid and wants to be sure things are still going well.
Free levels are most important – that’s what circulating in blood and active in tissues and what body’s paying attention to (T3, T4).
TSH is “thyroid stimulating hormone” and it is a pituitary hormone. TSH alone shouldn’t diagnose a thyroid issue, nor dictate medication and dosage.
Many doctors only test TSH even when the patient requests more, and with this thyroid issues are often missed or mistreated.
TSH high – this means the pituitary is trying to thyroid to make more T4, which is classic hypothyroid, and a person might need more meds to help boost thyroid hormones.
TSH low – this means the body is trying to lower feedback loop to thyroid, i.e. thyroid making too much hormones, classic hyperthyroid, and we would want to lower medication.
You can also have normal TSH, or abnormal or high or low TSH, without the typical presentation so you have to dig deeper on markers.
If doc won’t run labs you can fairly cheaply via online testing.
Tawnee recommends this lab for thyroid panel if you need to do it on your own.
This thing is, it’s not standard to measure these markers in typical endocrinology (ie you won’t see docs running Free T3, free T4, Abs, etc….unless there is a reason)
History and understanding “the why” of thyroid issues
Goiter belt history- midwest, thyroid issues with iodine in soil dried up causing iodine deficiency. Thyroid enlarged to find more iodine in the body.
These days they’re thyroid nodules (not so much goiter).
T4 and T3 4 molecules of iodine attached to a thyroid protein.
Need iodine and nutrients to make thyroid hormone.
Thyroglobulin – thyroid protein made from tyrosine.
Today: You don’t see too much hypothyroid due to low iodine, why? One) because we’ve iodized salt and two) people are eating more seafood even if not on the coast, etc.
The #1 reason for hypo these days is autoimmune condition to some degree or another, i.e. this is the immune system attacking thyroid.
Why does this happen? Many reasons:
Gluten intolerance. Gliadin (protein found in gluten) triggers immune system to attack thyroid, strong correlation has been observed (but you can also be allergic to dairy, nightshades, etc, causing similar issues)
Also: Food sensitivities/allergies, viral infections, fungal/bacterial infections can cause or contribute to autoimmune diseases, or even chemical and toxin overload.
Can be exposed to toxic environments in workplace, can contribute to autoimmune conditions
Graves – hyperthyroid autoimmunity.
Hashimotos – hypothyroid autoimmunity.
It’s not like your body throws in the towel. First, body musters up bursts of “energy” to try and normalize. Similar to how cortisol changes on the way to adrenal fatigue.
“Respiratory bursts” – immune system attacking body at certain times followed by a retreat, and so on.
Very rarely does thyroid go one way fast, eg TSH wont just jump or tank.
TSH should be between 1-3.
Immune system – we just don’t know that much nor are we taught about the level of intricacies it involves.
Often with thyroid we need to look more at the immune system, not just the thyroid or lab values.
Stereotypes for thyroid conditions that can often not be the case! (Don’t go by these alone):
Hypo: fatigue, gaining weight, losing hair, depressed, lethargic
Hyper: string bean, overly skinny, bulging eyes, anxiety
…Don’t believe that is how it has to be, it can present differently as far as symptoms are concerned. Body does interesting things as a protective mechanism.
The major commonalities with hyperthyroid conditions:
When you’re making too much thyroid (in particular with meds), you are not going to fall asleep well at night and you can hear your heart thumping on your pillow. Very hard to fall asleep.
Case study example of a woman in her 50s who had her symptoms change drastically as medication was adjusted
Understanding T4 and T3, etc. Plus: thyroid medications, and the adrenal connection
Make T4 in thyroid and it’s converted to T3, 60% of this happens in liver (needing good liver function), and also a little in kidneys, GI tract , thyroid itself and peripheral (eg adipose tissue).
Feedback loop: if not converting well, you will see a jump in TSH.
Reverse T3- not converting T4 to T3 efficiently so it’s pushed to RT3 (associated with liver conditions and deficiency in selenium and zinc).
If low in selenium and zinc, might not be making enough active T3.
Synthroid (prescription drug) – T4, most widely used to treat hypothyroid (when presents with high TSH trying to push up T4 level and lower TSH).
What happens with you use meds to the point where TSH is pushed down to <1?
Supports this notion that they want to pituitary out of the way, and just a way to control the thyroid markers (T4, T3) directly via medication – but this doesn’t usually resolve symptoms nor the overall condition and can result in hyperthyroid conditions.
Presents as hyperthyroid in this case because suppression of the pituitary.
Reference to our recent episode with the sock doc on adrenal fatigue and tie in with adrenal gland issues.
It is likely that we can heal and improve an adrenal fatigue situation more quickly and easily than a thyroid dysfunction condition.
Thyroid- it takes a while to “dig the hole” and also a longer while to “dig yourself back out.”
Steve’s experience shows: working on thyroid issues often has the effect of clearing up adrenal issues. However working on adrenal issues doesn’t necessarily clear up any thyroid issues (usually needs a separate treatment)
Also, it’s a stretch to think that we create an adrenal autoimmune condition from trashing adrenals (ie HPA axis dysfunction); however, trashing thyroid can more easily turn into an autoimmune condition.
Tawnee shares her experience of how her health and lifestyle choices over the course of a decade or so eventually.
More on medications
Armour – desiccated pig, often a good alternative to Synthroid that many people do better with.
Armour is a 4:1 ratio T4 to T3.
Natural thyroid is 12: 1 ratio; Armour will make up the difference.
Cytomel – prescribed in 5mg doses for hypothyroid, which can be combined with another medication to find the right ratio and fix for someone’s thyroid needs.
Nature Throid- this med is desiccated beef and there have been a lot of negative outcomes reported by patients. There has also been a recall on it. Overall, seeing a trend that people don’t do as well on it.
Why? Seems that patients feel worse due to conversion issues, hyperthyroid symptoms, liver detox issues, etc.
Take home: If any med isn’t working for you, then talk to your doc and change it up! You often have to adjust medications to fit the right ratio for best outcome.
Take thyroid medication in the morning!
Not before bed. Usually between 6-8am (not earlier because that’s still technically nighttime).
Why are functional docs so much more supportive to thyroid meds compared with other prescription medications?
When thyroid is in rough enough shape, medication really helps to get them out of that hole.
Also when you’ve been on a thyroid medication for long enough your body isn’t necessarily good at making it on its own anymore and you’re committed to continuing it to experience the balanced health. If you have to stay on thyroid medication, it’s not the worst one to be on ongoing, very little risks or side effects. Very few problems with long-term thyroid medication and they don’t generally screw up the body in other ways compared with other meds that have much higher risks and side effects.
If you want to get off meds fully, it can be done, but it’s a huge commitment. Not easy.
Interesting fact: Oxygen advantage research says- when you increase your blood oxygen lactate threshold (BOLT) or CP, you improve breathing and carbon dioxide sensitivity, which has the effect of improving thyroid health! If on medication, monitor closely so you don’t go hyperthyroid (often able to lower meds or get off them).
Sex hormones and their role + male vs female differences
Why are women more susceptible to thyroid issues?
Hypothyroid Antibodies: Thyroid peroxidase enzyme (TPO), thyroglobulin protein(TGB) – most common ones that are elevated with hypo.
Hyperthyroid Antibodies: Thyroid stimulating immunoglobulin (TSI) Ab, Thyroid receptor antibody (TRA).
Progesterone – stimulates TPO enzyme production which makes and increases T4 and T3, thus you need adequate progesterone to stimulate actual production of T4 and T3.
On flip side thyroid hormones sensitize your body’s cells to progesterone, sluggish thyroid may give symptoms of low progesterone.
Sluggish thyroid could decrease progesterone.
Usually presents as normal progesterone but body not using it effectively but body not using P effectively because tissues are desensitized to P due to low thyroid hormone.
Testosterone does NOT have that effect.
Estrogen is good at making T3 into reverse T3 (inactive form), so now a thyroid conversion issue.
Excess estrogen – could be either high estrogen overall or an estrogen/progesterone imbalance aka perceived high estrogen in relation to low progesterone.
Thinking of this sex hormone tie in – we can further see the relationship between HPA axis dysfunction (sex hormone imbalance) and thyroid dysfunction and how the two relate, eg how low progesterone can affect thyroid.
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.
1 hr 16 min
June 04, 2021ATC 328: The One Where Lucho Returns To Ironman Racing
Sponsor:
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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!
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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.
56 min