Endurance Planet

By Endurance Planet Inc.Health & Fitness

Endurance Planet episodes

March 01, 2024OMM 17: The Autobiography Series, Part 3
The third installment with host Tawnee Gibson sharing her life story starting with her eating disorder and entry into endurance sport.
For Part 1 click here.
For part 2 click here.
On this episode:
Tawnee recaps the years of ED recovery and finding and falling in love with triathlon, which ended up being very healing but also was not that simple with still some big issues she was facing and would face.
Study chat: “Good Athlete” Traits and Characteristics of Anorexia Nervosa: Are They Similar?
1999 study – a classic!
Similarities identified:
Mental Toughness // Asceticism
Commitment to Training // Excessive Exercise
Pursuit of Excellence // Perfectionism
Coachability // Overcompliance
Unselfishness // Selflessness
Performance Despite Pain // Denial of Discomfort
The post OMM 17: The Autobiography Series, Part 3 first appeared on Endurance Planet.
49 min
February 23, 2024HPN 39 (Part 2): Wrapping Up Our Top 10 Pillars of Lifestyle Medicine and Roots of Wellness
Sponsor:
Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.
Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!
So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

Welcome to episode 39 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, a holistic health & endurance coach, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit.
There is so much goodness in this episode that we’ve decided to split it into two parts, today is part 2 (you can listen to part 1 here):
Lifestyle Medicine & the Roots of Wellness
Part 4: #8-10
First, a refresher (listen to these first is you haven’t already!):
HPN 36 – Intro + #1-3
HPN 37 -The Research + #4
HPN 38 – Continuing with #5-7
Overall, our Top 10 Pillars are:
Emotional health & self-awareness
Resilience to stress
Community
Nourishing nutrition
Physical movement
Connection to nature
Sleep, sun and circadian rhythm
Spiritual connection
Enjoyment / play
Environment
Now, we are wrapping it up with the last few…
7. Sleep, sun and circadian rhythm
Life is flat without this! Ties into the previous two (movement, outside/nature/sunshine)
Circadian rhythm is not just sleep, it’s a 24-hr internal clock
Regulates many bodily functions – hormonal secretions, metabolic function, immune system, etc.
Start here:
SUN! Morning light and UVA/UVB light!
Sunlight in eyes (outside not thru window which blocks certain wavelengths) in the morning upon waking helps CAR (cortisol awakening response) and this is the healthy balanced kind of cortisol we want in the morning to set us up for success; I recommend to all my clients esp those with adrenal fatigue/HPA axis issues
CAR is the swift elevation in cortisol level upon the first hour of waking. The CAR is integral in regulating circadian rhythms, as well as improving adrenal fatigue more quickly. Get outside shortly after waking up and expose yourself to the sun—even when cloudy or in the winter time. Even an overcast day will stimulate your body with the intended effect. For circadian rhythm, this morning sun helps set a timer in a way to help melatonin production later on for best sleep
UVA rise, about an hour after sunrise and lasts 60-90min; has similar benefits
Specifically when sun is 10-30deg above horizon
Can help set up our skin for better protection against sun burning and damage… in other words, we can allow skin to adapt with proper sun exposure at the right times!
Some people call this ability to better tolerate sun a “Solar callus” but medical fields do not recognize this term as something valid and some doctors will just say it’s made up Spring is coming, and after that summer…. I’d at lesat s=consider this concept if you plan to be in the harsh sun in peak summer hours this year, and see if building up your tolerance helps. Tawnee says, “I wouldn’t avoid sun! Just do it right, don’t go from 0 to 100!”
UVB
Get this during peak daytime hours
Bright light is great, but not night! Not after sunset! Especially not after 10pm… and not at 3am lol…
Circadian app helps detail these things specific to your location.
It’s funny because we’ve been taught to villainize the sun and exposure to it… but, should we question this?
Really cool podcast on more of this subject: Still Sick? The Sun Can Help
Then nighttime and sleep itself:
Beating a dead horse, so this time I want to read these stats from IFM: https://discover.ifm.org/sleep
Set up the sleep hygiene routine almost nightly.
Obsessed with lighting in our house, one of the first things I did at new home was change bulbs and set up red lights and dim lights for evening and night.
And if I do wake up in the middle of the night (this happened a few times right before we moved!) I NEVER EVER look at my phone, that is the death of me and chances of going back to sleep
AVOID UVB/Light exposure at night (between 10pm-4am) which will wake you up even more, suppress melatonin and suppresses dopamine and can affect everything from mood to blood sugar
Eg don’t check what time it is, read or scroll… instead check your breath and focus on getting back to sleep
3 more factors for good sleep:
Go for a walk after dinner
Have a consistent wake-up time to regulate sleep cycle naturally because we tend to use the same amount of energy throughout the day
Waking up to pee?
Drink sufficiently during the daytime, 8oz every hour for the first 10 hours of the day
Reduce fluid intake at night (5-8oz between 10 hours after waking and bedtime unless super thirsty)
Sip don’t gulp your final beverage of the evening. The speed in which you ingest fluid, and not just the total amount, helps dictate the urination response
8. Spiritual connection (religion or non-religious)
Not here to tell you what the specifics of this should be just here to say it’s important factor in our health, and to follow what feels right in your life and needs.
“Functional medicine recognizes the importance of the mental-emotional-spiritual connection to physical health and addresses these concerns as a core clinical imbalance of the functional medicine matrix. Through empathetic listening and retelling of a patient’s health story and recommending ways they might reconnect to their own purpose in life, addressing spiritual needs can strengthen the therapeutic partnership and open up new avenues of healing for the patient.” – IFM
Tawnee and Julie share personal stories of where they are each at in their spiritual journeys and the role in their lives, very two different POVs.
9. Enjoyment / play
At least an hour of unstructured, non-competitive, no-risk play
Recreational sport, playing with kids, riding bikes to get ice cream, shuffleboard at a dive bar, doing a happy dance, climbing a tree, acting like a carefree kid, pickleball, waterparks… it doesn’t matter!
“Joyful” – Play is a facet of Joy.
10. Environment
Are you surrounded by toxic energy (people or otherwise?), where do you spend most your time and what is this place/ are these places like?
Take an energy audit, did that person or place leave you feeling energized or depleted? And is that a pattern?
There are a lot of human performance experts right now talking about how the only thing in life we can control is where we put our Attention. Feel like that could tie in to this one. Where is our attention going? And to whom?
Build your community as we talked about in episode HPN 36.
The post HPN 39 (Part 2): Wrapping Up Our Top 10 Pillars of Lifestyle Medicine and Roots of Wellness first appeared on Endurance Planet.
1 hr 2 min
February 16, 2024 OMM 16: The Autobiography Series, Part 2
The second installment with host Tawnee Gibson sharing her life story. It is a story that many of us share, with different but similar details, and in sharing we hope to raise awareness around these issues to help more people, especially athletes and those who’ve battled eating disorders, on their healing journeys and to prevent similar issues in others.
For Part 1 click here.
In part 2 she tells the story of when her eating disorder continued into 2004-05 and the dark times that surrounded her struggle, all while trying to appear “normal” to the outside world. She was able to heal and break free from the worst of it but it was a long road still ahead. meanwhile, the seeds of entering endurance sports were being planted and a new passion was springing. One that would bring further healing, but also further dysfunction.
The post OMM 16: The Autobiography Series, Part 2 first appeared on Endurance Planet.
38 min
February 09, 2024ATC 362: ‘Underrated’ Recovery Tools and Strategies, Morning vs Evening Workout Pros and Cons (Don’t Do This Exercise First Thing), Plus: Healing Post Antibiotics
Sponsor:

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

https://www.nature.com/articles/s41598-020-66342-w
https://pubmed.ncbi.nlm.nih.gov/11427289/
Intro Banter
Talking strength training
Tawnee’s go to set: SL RDLs, KB windmills, Turkish Get-ups (TGU), Pullup bar (dead hangs + pull-ups)
KB windmills are a bit tricky to get form right and do them safely, good tutorial here.
Questions
Recovery 101:
We talk about our favorite underrated physical recovery tool(s)/strategies that more athletes can easily take advantage of.
Scraping
Gua Sha (side benefit as a beauty tool)
Rest days
10-Day training week to allow for more rest days
AM vs PM Workouts:
Is doing a hard interval workout at 6am equal in effectiveness to the same hard interval workout done at 6pm? In other words, does the time of day affect the usefulness of any workout?
At the end of the day, workout when you can make it happen and be consistent.
From there we outline the pros and cons of morning vs evening training, many things to consider.
Chronotypes
Why Tawnee broke up with early morning workouts.
A case for working out when you feel sluggish and most tired.
Research shows we should avoid strength work that includes significant spinal flexion in the first hour upon waking (eg no good mornings right away in the morning)
Study: “Spinal posture and prior loading history modulate compressive strength and type of failure in the spine: a biomechanical study using a porcine cervical spine model.”
“The spine may be more prone to injury early in the morning when the discs are at their greatest level of hydration and/or when they are in a fully flexed posture.”
Dr. Stuart McGill is the expert on this.
Meanwhile, we may be able to perform our best in short-duration, high-intensity efforts in the evening (think track).
Study: “Time-of-Day Effects on Short-Duration Maximal Exercise Performance.”
“Short duration maximal exercise performance is affected by the time of day, peaking between 16:00 and 20:00 h. However, a similar performance may be achieved in the morning hours if exercise is conducted after: (1) short exposures to moderately warm and humid environments; (2) active warm-up protocols; (3) intermittent fasting conditions; (4) warming-up while listening to music; (5) prolonged periods of training at a specific time of day. This suggests that time-of-day dependent fluctuations in short-duration maximal exercise performance are controlled not only by body temperature, hormone levels, motivation or mood states but also by a versatile circadian system within skeletal muscle.”
Getting Back To It After Significant Illness & Antibiotic Setback:
Anonymous asks: You guys gave me the best advice this summer while I was training for 70.3- thanks so much!!!! I am switching from racing 70.3 to doing the chicago marathon in October and need to build a base after being pretty sick. I have had 6 (absolutely necessary) rounds of antibiotics in the last 6 months (4 in the last 2 months) and am a bit of a mess. 1.)in July- 2 antibiotics for UTIs due to training in the local reservoir (stay out of the Boulder Rez, kids) 2) nov 22- Dec 30- 4 rounds of antibiotics to kill two strains of E. coli and Giardia that I picked up on a trip to Morocco late September. The Giardia started “eating “ my muscles and I lost a lot of strength and speed, couldn’t complete even a 2 mile run less than 2 months after finishing Ironman 70.3, and couldn’t stay awake during the day. It was no fun. My body has been pretty effed up with all that it’s been through and I don’t take antibiotics lightly. Don’t worry Tawnee- I am very religious in getting in lots of prebiotics and probiotics
I am looking for a gentle way to start to build a base with the goal of hitting it hard in May! I struggle to stay in Z2 when running (even pre-infections), often completing long runs at 150-160 bpm (but can totally sustain z2 on bike rides). I know that I would benefit from building a better aerobic base. I started MAF, but it is not a good match for me right now, as doing it on the treadmill at such a low MAF heart rate due to illness (128 -138 with the 10 extra bpm Lucho says we can have) is leading me to recreate a gait associated with an injury, which I worked for over a year to retrain. I felt acute pain in the injury area and radiating up my back on each run. My pace was 12:13. I don’t want to write MAF off and am interested in doing a block of MAF in march/ april when I can run outside and have more control over the mechanics of transitioning between walk to run, which is part of the issue on the treadmill. I’m not a non-believer!
In the interim, any ideas of ways to build more of a Zone 2? Right now I have worked back up to 13 miles a week, which is low, I know. Last week I completed 5 miles at 11:07 pace. Before Giardia etc , I was very comfortable at 8:30 pace, so it’s a hard pill to swallow but this pace is pain free and it’s where my body is! My heart rate starts in 120s and ends at high 150s over the 5 miles, with the average being 145 bpm. I plan to work on durability too, but am holding off to decrease stress on my system (is this right?). This whole approach is hard because I like intensity- Lucho said I was a neurotype 2 when answering another question for me! And I’m definitely judging myself for this loss of fitness.
What the coaches says:
Don’t do the marathon this year, this was a significant setback for you. Let your body heal and once training naturally improves then start building momentum. Right now body still showing major red flags of recent issues, thus, not ready.
If it’s hard to let go of a race, why is that? If this is trouble, often that’s a sign that we need to focus our efforts on this: why do we “need” a race on the calendar; why do we need a race to feel a certain way? Ideally, this should not be the case.
Antibiotics – not just about loading up on probiotics but also addressing issues like biofilms, lifestyle, etc.
The post ATC 362: ‘Underrated’ Recovery Tools and Strategies, Morning vs Evening Workout Pros and Cons (Don’t Do This Exercise First Thing), Plus: Healing Post Antibiotics first appeared on Endurance Planet.
1 hr 6 min
February 02, 2024 OMM 15: The Autobiography Series, Part 1
The first installment with host Tawnee Gibson sharing her life story. It is a story that many of us share, with different but similar details, and in sharing we hope to raise awareness around these issues to help more people on their healing journeys and to prevent similar issues in others.
In part 1 she tells the story of when her eating disorder began in 2003—the final trigger that was the catalyst to a disordered mindset—along with introspection into her younger years that influenced the development of an ED, the development of exercise addiction and more.
The post OMM 15: The Autobiography Series, Part 1 first appeared on Endurance Planet.
35 min
January 26, 2024HPN 39 (Part 1): Supplement Timing, Vitamin D and Circadian Rhythm – Is There A Link? Plus: Food-First Supplements, Magnesium’s Many Roles, and More
Sponsor:
Thorne supplements help athletes meet their unique needs and we have everything Thorne offers available to you over at our shop page, endurance planet dot com slash shop or link through the show notes. When you shop through us you support the podcast, a win win. Thorne products are shipped around the world and they ensure quality control year-round.
Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of Thorne’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!
So starting shopping with the best there is with Thorne—also over on our Shop page—and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!

Welcome to episode 39 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, a holistic health & endurance coach, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit.
There is so much goodness in this episode that we’ve decided to split it into two parts, today is part 1:
Jaclyn says:
HPN 38 // Follow-Up Comment on Bone-Density Factors
I’ve been a listener since I was a college track and cross country athlete in 2016. I would listen while working a cleaning job on the weekends haha. I am now a physical therapist and first time mom and continue to love your content. I especially love the balance between family, long term health, and athletic goals.
Anyways I am writing in follow up to HPN episode 38. I am in complete agreement with all of your recommendations and appreciate the well rounded response you provided. However I wanted to share a resource that has dramatically impacted how I think of and treat bone injuries and bone density. The podcasts and articles are specific to bone injuries but I had never had the science of how bone works explained to me like this. It brought a lot of clarity on why do runners often have issues with bone density and bone injuries when running is weight bearing (obviously energy deficiencies and overtraining play a role in many cases but I have also worked with individuals where these aren’t major factors). The variability of stimulus on the bone seems to be a missing piece in a lot of bone density/injury recovery plans.
The paper that outlines this:
Optimal Load for Managing Low-Risk Tibial and Metatarsal Bone Stress Injuries in Runners: The Science Behind the Clinical Reasoning

Par asks:
Timing of Supplements (Food, No Food, Combos and Circadian Rhythm)
Regarding supplements, such as Omega 3 fish oil, vitamine D and the usual suspects. Is there any way that is better or worse in how you take them during the day? And I´m not referring to sticking them up your butthole. Are you supposed to spread them out, take all at once, is there a common supplement that has to be taken alone or together with something?
What the coaches say:
Supplement protocols can get very intricate and involved. Depending on the season you’re in this can be beneficial but in other times it can be too much to manage and stressful. So in this answer we’re just going to address some of the more common supplements that people are more likely to take regularly and ongoing:
We buy most our supplements on Fullscript, shop through EP for a discount here!
Easy rule of thumb:
Fat soluble = with food (and together). This includes A/D/E/K/Fish Oil (or Rosita Cod Liver Oil)
Spread out other supplements. Ends up being:
Fat soluble AM
Vitamin Bs, C, etc at lunch;
Bs, C are water soluble but may cause upset tummy, so might be good to take around a meal (we usually do after lunch)
Magnesium before bed, perhaps your probiotic, etc.
Other forms of Mg may be taken at different times of day depending on form and its benefit.
Overall, spreading supplements at certain intervals throughout so we don’t give the body too much to process at once and help with absorption.
Tawnee says, “We typically do our fat-soluble vitamins in the morning with/after breakfast eg CLO or fish oil/A/D, we have pretty high-fat meals so that fits great, and gets it done with for the day. But also with the potential of Vit D to influence circadian rhythm it makes sense to do in the AM. Though sometimes we don’t take till lunch. Then, as we coffee, if we haven’t taken these vitamins by lunch time or around 12-1pm, I’ll usually skip them for that day.”
Fish Oil
Take with food, preferably at least 1 tsp worth of fat in the meal to maximize absorption, and preferably with or after your meal (not right before on empty stomach).
Or try Rosita Cod Liver Oil (simplifying the number of supplements you take and food-first)!
Vitamin D
Take with a meal (fat). All fat soluble vitamins (ADEK) should be taken with fat.
Vit. D is better absorbed with Magnesium, Vit K, and calcium. So can take it alongside some yogurt.
Some evidence that taking Vit D in morning is beneficial for circadian rhythm and subsequently for better sleep, whereas taking before bed can interfere with quality of sleep.
https://pubmed.ncbi.nlm.nih.gov/32156230/
“Vitamin D has both a direct and an indirect role in the regulation of sleep.”
“Vitamin D is also involved in the pathways of production of Melatonin, the hormone involved in the regulation of human circadian rhythms and sleep.”
Consider that if you get adequate sun exposure to keep up Vitamin D levels (and labs reflect that) them maybe you don’t know to be supplementing so much with it, even in winter, as we can store it up in summer season, etc.
Vitamin A
Generally take with D and/or your fat solubles or get from CLO, beef liver, etc.
Rosita Cod Liver Oil can be a natural alternative for fish oil, D, A – Tawnee’s family doing more of this as of recently and less reliance on synthetic forms of D, A, etc.
Iron
Better absorbed when paired with vitamin C and an hour away from caffeine or calcium.
Magnesium
Take 1-2 hours apart from any supplement containing iron, zinc, folate or fiber.
Mg glycinate and some other forms of Mg best before bed for calming effect and sleep help.
But know your form of Mg and its role!
Eg, Smidge Morning Mag is something we have and it has 3 different forms (orotate, taurinate and malate with boron) that are good for taking in the morning (hence the name) as well as for heart and cardiovascular benefits;
Designs for Health NeuroMag, with Magnesium L-threonate, can be taken daytime for cognitive benefits;
or even LMNT has Mg malate for electrolytes, which most people probably take during the day.
Still loving Crucial Four MagBicarb in the mix but also sticking with tried and true forms like Mg glycinate.
Multi-Vitamin or Prenatal
Take with food to prevent GI upset and optimal absorption of the fat-soluble vitamins.
Some can be energizing so might be best to take earlier in the day.
Creatine
Take any time of day, but I like a little before and a little after a workout.

Lifestyle Medicine & the Roots of Wellness
Part 4: #8-10
First, a refresher (listen to these first is you haven’t already!):
HPN 36 – Intro + #1-3
HPN 37 -The Research + #4
HPN 38 – Continuing with #5-7
Overall, our Top 10 Pillars are:
Emotional health & self-awareness
Resilience to stress
Community
Nourishing nutrition
Physical movement
Connection to nature
Sleep, sun and circadian rhythm
Spiritual connection
Enjoyment / play
Environment
Wrapping it up with the last few…
7. Sleep, sun and circadian rhythm
Life is flat without this! Ties into the previous two (movement, outside/nature/sunshine)
Circadian rhythm is not just sleep, it’s a 24-hr internal clock
Regulates many bodily functions – hormonal secretions, metabolic function, immune system, etc.
Start here:
SUN! Morning light and UVA/UVB light!
Sunlight in eyes (outside not thru window which blocks certain wavelengths) in the morning upon waking helps CAR (cortisol awakening response) and this is the healthy balanced kind of cortisol we want in the morning to set us up for success; I recommend to all my clients esp those with adrenal fatigue/HPA axis issues
CAR is the swift elevation in cortisol level upon the first hour of waking. The CAR is integral in regulating circadian rhythms, as well as improving adrenal fatigue more quickly. Get outside shortly after waking up and expose yourself to the sun—even when cloudy or in the winter time. Even an overcast day will stimulate your body with the intended effect. For circadian rhythm, this morning sun helps set a timer in a way to help melatonin production later on for best sleep
UVA rise, about an hour after sunrise and lasts 60-90min; has similar benefits
Specifically when sun is 10-30deg above horizon
Can help set up our skin for better protection against sun burning and damage… in other words, we can allow skin to adapt with proper sun exposure at the right times!
Some people call this ability to better tolerate sun a “Solar callus” but medical fields do not recognize this term as something valid and some doctors will just say it’s made up Spring is coming, and after that summer…. I’d at lesat s=consider this concept if you plan to be in the harsh sun in peak summer hours this year, and see if building up your tolerance helps. Tawnee says, “I wouldn’t avoid sun! Just do it right, don’t go from 0 to 100!”
UVB
Get this during peak daytime hours
Bright light is great, but not night! Not after sunset! Especially not after 10pm… and not at 3am lol…
Circadian app helps detail these things specific to your location.
It’s funny because we’ve been taught to villainize the sun and exposure to it… but, should we question this?
Really cool podcast on more of this subject: Still Sick? The Sun Can Help
Then nighttime and sleep itself:
Beating a dead horse, so this time I want to read these stats from IFM: https://discover.ifm.org/sleep
Set up the sleep hygiene routine almost nightly.
Obsessed with lighting in our house, one of the first things I did at new home was change bulbs and set up red lights and dim lights for evening and night.
And if I do wake up in the middle of the night (this happened a few times right before we moved!) I NEVER EVER look at my phone, that is the death of me and chances of going back to sleep
AVOID UVB/Light exposure at night (between 10pm-4am) which will wake you up even more, suppress melatonin and suppresses dopamine and can affect everything from mood to blood sugar
Eg don’t check what time it is, read or scroll… instead check your breath and focus on getting back to sleep
3 more factors for good sleep:
Go for a walk after dinner
Have a consistent wake-up time to regulate sleep cycle naturally because we tend to use the same amount of energy throughout the day
Waking up to pee?
Drink sufficiently during the daytime, 8oz every hour for the first 10 hours of the day
Reduce fluid intake at night (5-8oz between 10 hours after waking and bedtime unless super thirsty)
Sip don’t gulp your final beverage of the evening. The speed in which you ingest fluid, and not just the total amount, helps dictate the urination response
8. Spiritual connection (religion or non-religious)
Not here to tell you what the specifics of this should be just here to say it’s important factor in our health, and to follow what feels right in your life and needs.
“Functional medicine recognizes the importance of the mental-emotional-spiritual connection to physical health and addresses these concerns as a core clinical imbalance of the functional medicine matrix. Through empathetic listening and retelling of a patient’s health story and recommending ways they might reconnect to their own purpose in life, addressing spiritual needs can strengthen the therapeutic partnership and open up new avenues of healing for the patient.” – IFM
Tawnee and Julie share personal stories of where they are each at in their spiritual journeys and the role in their lives, very two different POVs.
9. Enjoyment / play
At least an hour of unstructured, non-competitive, no-risk play
Recreational sport, playing with kids, riding bikes to get ice cream, shuffleboard at a dive bar, doing a happy dance, climbing a tree, acting like a carefree kid, pickleball, waterparks… it doesn’t matter!
“Joyful” – Play is a facet of Joy.
10. Environment
Are you surrounded by toxic energy (people or otherwise?), where do you spend most your time and what is this place/ are these places like?
Take an energy audit, did that person or place leave you feeling energized or depleted? And is that a pattern?
There are a lot of human performance experts right now talking about how the only thing in life we can control is where we put our Attention. Feel like that could tie in to this one. Where is our attention going? And to whom?
Build your community as we talked about in episode HPN 36.
The post HPN 39 (Part 1): Supplement Timing, Vitamin D and Circadian Rhythm – Is There A Link? Plus: Food-First Supplements, Magnesium’s Many Roles, and More first appeared on Endurance Planet.
32 min
January 12, 2024ATC 361: Inside Coach-Athlete Relationships – From Long-Term To Short-Term To Downtime and Peak Times
Sponsor:

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

In this episode, Lucho and Tawnee go into detail about coach-athlete relationships based on their more than three decades of combined experience.
Getting the most from a coach-athlete relationship.
We describe how we do it in our own personal coaching practices and what we have found that works, including a good rhythm, communication, expectations, needs, goals, and so on.
Long-term athletes–what it is like to coach someone for 14-19 years (we each have had athletes for that long!) and how this relationship between coach and athlete evolves over time.
Short-term athletes—when someone comes to you with specific goals and a shorter-duration relationship.
When athletes take downtime for an extended period without specific goals, and how coaching evolves during those times.
How we as coaches have changed, inevitably, over time and how this affects our athletes (hopefully for the better).
And many more personal stories from two long-time endurance coaches!

The post ATC 361: Inside Coach-Athlete Relationships – From Long-Term To Short-Term To Downtime and Peak Times first appeared on Endurance Planet.
1 hr 11 min
January 05, 2024OMM 14: We’re Back!
Happy new year! We took a much-needed and deserved break in December. Didn’t really plan it to be that way but that’s what we needed so that’s what we did. And to be honest? It is still hard to do after all these years even though we know we need that downtime. We have our weak points….
What do you want more of on EP and on OMM shows? Would an AMA episode be good? Chime in! [email protected].
What’s been on our minds? Influencer culture.
Hard sell, in-your-face, unsolicited advice all over the place… have you noticed too? It’s getting a bit out of hand.
What we want to instill: You don’t need strangers on the internet/social media telling you what you need to buy because it “changed their life” or whatever the pitch is…
Instead, in this new year, let’s all be more trusting of our SELF, to go within when we are searching, to have confidence that we can find the answers and aren’t too easily influenced because someone else on social media is doing it.
Find what works for you. Cultivate a following of trusted experts who can help you navigate your areas of interest/needs and who can genuinely benefit your wellbeing, give you the proper advice, etc. Meanwhile, cut the noise.
Of course, here on EP, we do have affiliate relationships and advertisers on this show, it’s one of the few ways we can keep it going. But in doing this for more than a decade now (Tawnee started with EP in Jan 2011 – woot!) you will hear us recommend products, supplements, companies, etc, in an authentic manner while doing our best to not be pushy, annoying, relentless nor making extreme (or questionable) claims. We’re here to genuinely help, not for our bottom line. It’s ok when you pass up our recommendations no matter the reason.
Influencer culture is NOT going away. It’s a booming, lucrative and very alluring industry for the younger generation and work-from-home type. On one hand that’s great people are carving a new path. but on the other hand? Proceed with caution. On who or what you let into YOUR space. Have boundaries as needed. We can appreciate the entrepreneurial spirit…. but also can we really trust what everyone says?
And also, social media has some real gems so don’t totally drop it if it brings you glimmers of joy here and there.
What’s up next? The biography series… it’s going to be special and quite a journey.
The post OMM 14: We’re Back! first appeared on Endurance Planet.
33 min
December 29, 2023Caila Yates: Revisiting RED-S – Myths, Relapse Risk With Injury, Athlete Plates and Intuitive Eating, And Initiating Tough But Helpful Conversations
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We are joined by Caila Yates, a sports dietitian based in Boulder, CO, primarily working with endurance athletes. She has a dual speciality in sports training as well as eating disorders. She has clinical experience working with patients with eating disorders and has a deep understanding of behaviors, disordered patterns, recovery and much more as it relates to eating disorders, especially in sport. In her practice, Caila helps athletes understand their nutrition needs in every season so that they can show up to every practice or race and put their best foot forward. You can find out more about Caila and her services at steadystatenutrition.co, and give her a follow on IG @steadystatenutrition.
On this episode we cover:
-When Cailia reached out to EP she wrote to me that “I have seen countless athletes and coaches look the other way when it comes to underfueling”…. yet … “There is a disproportionate rate of disordered eating among the endurance athlete population.” And I agree. Let’s just start about here and bringing awareness to something so important and so missed in this space. Why do you think this is? I know I have my ideas and I don’t think it’s malicious intent by coaches or athletes, but I’d love to hear your take…
-Let’s talk about your story, what got you into endurance sports… sports dietician… clinical work with EDs and treatment? What led you down that path? Any personal history of those issues or related?
-What’s your focus in endurance sports and training?
-Before we get into our 2 main topics, let’s very briefly discuss:
Define RED-S and why this is now the term to use over female athlete triad
How one can identify RED-S symptoms in themselves or others (missed period is just one…)
Debunking common myths around RED-S- what are the myths?
-We’ve talked a lot about RED-S amenorrhea HPA axis dysfunction Eds you name it… so today we’re going to revisit that overarching topic but focus on a couple issues that we have NOT covered in detail before:
1. How to avoid a relapse in disordered eating during an injury
We’ve talked loads about understanding this condition and steps to healing… but then there’s a whole life after that! Let’s discuss…
As we know, an injury that takes one out of their sport can be a triggering and devastating event. As an RD, I tend to see an unfortunate, yet common, pattern when athletes who have a history of disordered eating or an ED get injured. Hint: it involves a relapse in DE/ED behaviors. Many athletes believe that because they are sidelined, they don’t need to (or worse, don’t deserve to) fuel themselves. This leads to underfueling or restriction, therefore prolonging the healing process. In order to inform listeners and debunk this myth, I’d love to touch on the following topics during this episode:
Energy needs during an injury (Hint: they can be up to 50% higher than baseline needs!)
Macro and micronutrients needed to heal injuries, and HOW they work to rebuild muscle/bone
Reframing the DE/ED driven thoughts that can lead to restrictive behaviors
Preventing future injuries using nutrition interventions
AND:
I’d like to add, once training and injury-free again how do we avoid the mindset of using exercise/energy expenditure to justify eating. In other words, how do we shake this cycle that some of us have become so prone and addicted to?
(I personally feel like I have been able to achieve 100% recovery with ED/Disordered eating patterns around exercise/training but I know not everyone believes this is possible, what’s your take on this Caila?)
2. Using athlete plates to eat intuitively while training
For those who have a history of an eating disorder or disordered eating, counting macros and tracking intake may not be the best strategy, as it can lead to a hyper-fixation on food while disregarding hunger/fullness cues and cravings. It is possible to eat intuitively while still getting the nutrients necessary to fuel performance. Enter: Athlete Plates is a tool that focuses on the proportion of macronutrients on your plate rather than the grams of this or that that you are eating. For athletes who are looking for a structured solution to fueling without counting macros, we will focus on the following topics related to Athlete Plates:
What are the three types of Athlete Plates, and when should you be using each type?
The Athlete Plate link mentioned in our discussion: https://swell.uccs.edu/sites/g/files/kjihxj2576/files/2020-10/hard_%20plate_red_sept15-2017.pdf
Tips and tricks for listening to hunger/fullness cues
How to integrate things you’re craving into Athlete Plates, and how these things can actually fuel performance
What does the research say about the effectiveness of Athlete Plates in training?
How to build an Athlete Plate anywhere you go (i.e. traveling for a race)
AND:
How long do you like to use this + when to wean off Athletes Plates, eg when does one know if and trust if they are ready to fuel appropriately on their own? Following this forever doesn’t seem like a healthy solution but the timeline may vary?
Any other food tracking tools or point in the healing journey in which tracking can help someone? ie further down the road of recovery is it worth doing a day or two of tracking to see if things are lining up in terms of energy balance or let the results speak for themselves? Again, I have my opinion here but love to hear your take!
-Also let’s circle back, if we DO see traits, behaviors, signs and symptoms of RED-S in a friend, fellow athlete, teammate, etc… how do we go about helping this person? What’s the right approach that allows for a gentle conversation to begin rather than driving someone away…

The post Caila Yates: Revisiting RED-S – Myths, Relapse Risk With Injury, Athlete Plates and Intuitive Eating, And Initiating Tough But Helpful Conversations first appeared on Endurance Planet.
1 hr 9 min
December 15, 2023 ATC 360: Tendon Healing, The Single Most Important Exercise, and Inside A Coach’s Rehab Protocol
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The post ATC 360: Tendon Healing, The Single Most Important Exercise, and Inside A Coach’s Rehab Protocol first appeared on Endurance Planet.
1 hr 3 min