Endurance Planet

By Endurance Planet Inc.Health & Fitness

Endurance Planet episodes

January 10, 2018Sock Doc 7: Why Genetic Tests May Fall Short and The Pros and Cons To Discovering Your DNA, Plus: Truths of Leg-Length Discrepancies and More
Sponsor:
Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Get started now on the path to optimizing your health and performance! Be sure to check out PerfectAmino, whether powder or pill-form, is an athlete’s secret weapon featuring all the essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body.

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

The Sock Doc, Steve Gangemi, is back to tackle the topic of genetic testing and whether finding out your DNA via testing is worthwhile or not, as well as answer your other questions!
DNA, epigenetics & on getting your genes tested:
DNA is the long-term information storage.
Via transcription, RNA is formed, and this is how the gene expresses itself = epigenetics.
Circadian rhythms turn ~50% of genes on and off each day.
Environmental factors are important here.
Be careful of correlation vs. causation with genetic tests.
Pros and cons of genetic tests.
They may give data but not necessarily information that we can use.
Even with tests, there are few things we can predict – it’s too complex.
Timing is what’s important – what does that mean and why.
Using genetic tests to make individualized nutritional recommendations, aka the emerging field of nutrigenomics.
If your genetic test says you’re can metabolism a substance well or not (i.e. caffeine, alcohol) is that the be all end all? maybe not. health status matters.
The athletes you see do better on a certain diet may likely have that encoded in their genes, due to ancestry and/or childhood rearing, and, thus, their gene expressions (performance) respond optimally when they re-align with their genetic predisposition – but this is not yet verified in the literature.
Steve thoughts?
Associations with diet improvement based on genetics (e.g. will some do better on low-carb, like those with FTO?), but we’re not there with genetic-based interventions.
Take homes: clinical application and applying these tests to your own needs.
Other health tests that may be more worth your buck and why.
Injury and biomechanical questions:
Help for patellar tendonitis.
Ramping up intensity and/or volume too quick is often the fast track to injury, take the time to heal and utilize a practitioner who will provide hands on help.
Should someone with a leg length discrepancy use orthotics?
Or should you first identify if it’s a true leg length discrepancy or some other underlying issue that can be fixed?
True leg length discrepancies are rare.
The post Sock Doc 7: Why Genetic Tests May Fall Short and The Pros and Cons To Discovering Your DNA, Plus: Truths of Leg-Length Discrepancies and More first appeared on Endurance Planet.
57 min
January 10, 2018 The Sock Doc: Why Genetic Tests May Fall Short and The Pros and Cons To Discovering Your DNA, Plus: Truths of Leg-Length Discrepancies and More
The Sock Doc, Steve Gangemi, is back to tackle the topic of genetic testing and whether finding out your DNA via testing is worthwhile or not, as well as answer your other questions! DNA, epigenetics & on getting your genes tested: DNA is the long-term information storage. Via transcription, RNA is formed, and this is […]
57 min
January 05, 2018ATC 251: Setting Heart Rate Zones using Metabolic Efficiency vs. MAF 180 Formula, Strength Training After Illness, HRV Troubleshooting, Nasal Breathing, and More
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On this episode of Ask The Coaches:
Making a comeback to sport after cancer – where does one start?
Endurance vs. strength training needs after your body has gone through severe illness.
Mentions:
Podcast: 8 Steps to Mastering MAF
The 5×5 strength training program
10 exercises that keep you athletic as you age
Metabolic efficiency test results vs. MAF 180 Formula for heart rate zones.
How does MAF correlate with the crossover point on ME tests.
Defining Fatmax vs. crossover point.
Crossover point (switching from mainly fat burning to majority carb burning) compared with LT – correlated.
If MAF is <145 HR but crossover point is >165 HR, what is a “safe” aerobic zone to train in?
The tradeoff between burning more fat and getting faster – fat burning is great, to an extent.
Mentions: Podcast with Phil Maffetone and Alan Couzens on metabolic testing and MAF
HRV issues (seen on SweetBeat app)
Should a young 20-something female athlete expect to see a chronically low HRV? What could be causing this?
Troubleshooting HRV: check the hardware (HRM strap, etc), what you’re doing when you’re testing, etc.
How HRV figures out your personalized “norm” to assess readiness to train.
When low HRV is a red flag that something else might be wrong and it’s time to get health checked, as well as stress levels.
Training goals: go with “if it’s not broke don’t fix it” or give MAF a try?
When and why you should stay the course with your training vs. switch things up, e.g. try out MAF.
MAF vs. nasal breathing
If you can breath through your nose at a heart rate higher than your MAF, does this mean you should bump up your MAF/aerobic heart rate?
Is this an example of MAF not fitting right for master’s athletes (i.e. MAF HR at 50+ is too easy).

The post ATC 251: Setting Heart Rate Zones using Metabolic Efficiency vs. MAF 180 Formula, Strength Training After Illness, HRV Troubleshooting, Nasal Breathing, and More first appeared on Endurance Planet.
1 hr 6 min
January 05, 2018 ATC 251: Setting Heart Rate Zones using Metabolic Efficiency vs. MAF 180 Formula, Strength Training After Illness, HRV Troubleshooting, Nasal Breathing, and More
On this episode of Ask The Coaches: Making a comeback to sport after cancer – where does one start? Endurance vs. strength training needs after your body has gone through severe illness. Mentions: Podcast: 8 Steps to Mastering MAF The 5×5 strength training program 10 exercises that keep you athletic as you age Metabolic efficiency […]
1 hr 6 min
December 27, 2017Sports Nutrition 238: What’s Up With Maurten, Relieving GI Distress With Breath And Core Work, Luteal Phase Supplements, And More
Sponsor:
This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick!

On this episode of Sports Nutrition with Ben Greenfield:
Pregnancy mentions
The Mama Natural Week by Week Guide to Pregnancy & Childbirth
Our thoughts on the new Maurten sports drink.
Said to be the world’s most carbohydrate-rich sports drink & big in the marathon and running world.
Can you make a drink similar to this at home?
The difference in Maurten is that this sports drink is that it’s built on hydrogel technology, which according to their website means that it “converts to hydrogel in the acidity of the stomach. The hydrogel enables a smooth transportation of the drink through the stomach to the intestine where the water, salt and carbohydrates are absorbed.”
GI distress and abdominal cramping during the 2017 World Multisport Championships – standard distance duathlon. It never happens in training, only racing and only on the run.
Working with a new pre-race and race nutrition protocol.
How does a slight cold, barely sleeping and high nerves factor in?
For women how does being in the late luteal phase of your cycle factor into race performance?
Would it help to start implementing more liquid nutrition to avoid Gi issues from constantly happening?
Thinking outside the box: For GI issues consider Paul Chek’s abdominal tension method as well as the “gut smash” coined by Jill Miller.
Tawnee recommends some supplements for women to consider taking in the days pre-race if they’ll be in the luteal phase on race day or starting their period.
Ben once mentioned pH and using bi-carb to get the system back to an alkaline – could he clarify? is this looking to change blood or GI pH?
Lactic acids buffers
Discussing more on beta alanine
The post Sports Nutrition 238: What’s Up With Maurten, Relieving GI Distress With Breath And Core Work, Luteal Phase Supplements, And More first appeared on Endurance Planet.
34 min
December 27, 2017 Sports Nutrition 238: What’s Up With Maurten, Relieving GI Distress With Breath And Core Work, Luteal Phase Supplements, And More
On this episode of Sports Nutrition with Ben Greenfield: Pregnancy mentions The Mama Natural Week by Week Guide to Pregnancy & Childbirth Our thoughts on the new Maurten sports drink. Said to be the world’s most carbohydrate-rich sports drink & big in the marathon and running world. Can you make a drink similar to this at […]
34 min
December 22, 2017ATC 250: Post-Workout Fueling Myths (and What You Should Do), Pre-Training For a 100-Miler, Buying Kettlebells For Home, and More!
Sponsor:
Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Get started now on the path to optimizing your health and performance!

On this episode of Ask the Coaches:
Adding kettlebells to your home gym:
What are some recommend sizes?
KBs for a relatively fit woman
Upper body vs. lower body
Tawnee has 8kg, 12kg, 16kg and 24kg purchased from kettlebellsusa.com.
Another alternative is a weight-adjustable kettlebell.
Planning your first 100 mile trail run next season: How to train before starting a volume build for the 100 miler?
Keeping your pre-training fresh and diverse with:
Speed, short-distance races, functional mobility & flexibility, strength training, and/or slowly building volume.
Working your weakness(es).
First-time pregnancy questions from a female runner:
Having a hard time sticking to a clean diet – cravings and aversions are crazy; wanting more carbs and no veggies or meat.
Tawnee’s way to still get in clean fuel: powerhouse smoothies!
Eat more? Even if that’s much more carbs?
Not sure how much to still run – is 40 mpw too much? Cut back?
Feeling super tired.
Eating disorder past and feeling out of control of her body and not being able to eat normally.
The post-exercise fueling window:
What does the science say on the so-called “golden window”, i.e. ~30 minutes post-exercise supposedly provides a unique opportunity to refuel muscle glycogen with consumed glucose and/or dampen catabolic processes with consumed protein or BCAAs.
Could this process behave differently in fat-adapted athletes?
If you ate something before working out, and you didn’t have an insane workout (insane as in a 5hr ride or long tempo), and just aren’t hungry at all after, don’t worry about it.
Here’s the thing with the research that shows benefit to post-exercise fueling: subjects are usually fasted or in semi-starves state before exercise, thus why the post-exercise window benefits are so great.
Some studies support the idea that amino acids pre exercise are more important than post exercise. (BCAAs we recommend: Perfect Amino, pill or powder form.)
Protein synthesis post workout can last 24-48 hours. 1-3 hours post workout is still effective. Have some more protein before bed, and adding casein helps.
Fat-adapted athletes may not burn through glycogen as quickly but you also don’t want to fall into a trap of a hypocaloric state when in training, so you still need to eat when it makes sense.
If you have another workout that same day, it’s a good idea to eat after the first workout.
When MAF HR is hard to hold – stick with MAF or modify MAF?
MAF HR for 30 year-old female is very close to her apparent max HR of 165; used to running “aerobic” runs at 115-125 bpm.
Modifying MAF to still get aerobic gains.
The post ATC 250: Post-Workout Fueling Myths (and What You Should Do), Pre-Training For a 100-Miler, Buying Kettlebells For Home, and More! first appeared on Endurance Planet.
1 hr 12 min
December 13, 2017Brian Mackenzie & Phil White: When Wearables Go Too Far, How To Unplug and Get Back In Tune With Yourself
Sponsor:
Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner (to the right) or click the Amazon links in the show notes. Thanks for supporting the show.

Sponsor:
This holiday season give the gift of health, wellness and elevated performance–whether to yourself or to a loved one. Just head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… The new year and new season is coming, why not give the gift of health and performance optimization!

On this show we’re joined by coach and human potential specialist Brian Mackenzie and Emmy-nominated writer Phil White, who are both co-authors of the book Unplugged, which teaches athletes to think more critically about technology use and the tools to upgrade your fitness, performance and consciousness.
Intros
Brian was the Crossfit Endurance guy for a long time – how has that training method evolved and has Brian shifted away from the Crossfit mentality?
Phil’s background and how he got into this project.
Just how much is the wearable industry blowing up? (The stats on our phone addiction are quite scary.)
Unplugged addresses the notion that wearables and data tracking can go too far this day in age.
We have to be careful of relying too much on tech at the cost of listening to our bodies.
We can literally fall into an addiction with our wearables, and add stress or go through withdrawals when we’re without them.
How wearables can contribute to anxiety (e.g. “Oh no I’m not going to get perfect sleep tonight!”)
Brian’s thoughts on basic heart rate monitors for helping one’s fitness progression.
The important role of breathing in this equation of fitness.
How nasal breathing may keep you in a better aerobic zone than relying on a HR monitor.
Tips and routine to de-stress and activate parasympathetic after workouts that don’t involve wearables.
What are good gadgets to have, what are the ones to ditch?
Issues with data inaccuracy.
Study that found some wrist HRMs aren’t as accurate.
The best way to utilize wearables: Use it to learn then ditch it. (i.e. Technology as a cue, then leave it).
Rather than using GPS nonstop, rely on your own directional instincts, which is shown to improve the hippocampus in our brain.
Thoughts on biohacking as it relates to wearables.
And more!
The post Brian Mackenzie & Phil White: When Wearables Go Too Far, How To Unplug and Get Back In Tune With Yourself first appeared on Endurance Planet.
58 min
December 13, 2017 Brian Mackenzie & Phil White: When Wearables Go Too Far, How To Unplug and Get Back In Tune With Yourself
On this show we’re joined by coach and human potential specialist Brian Mackenzie and Emmy-nominated writer Phil White, who are both co-authors of the book Unplugged, which teaches athletes to think more critically about technology use and the tools to upgrade your fitness, performance and consciousness. Intros Brian was the Crossfit Endurance guy for a […]
58 min
December 08, 2017ATC 249: Free Weights v. Machines, Keeping Motivation High During Winter, Mastering VO2Max Intervals and More
Sponsor:
This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick!

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

On this episode of Ask the Coaches:
Article discussion: Weight machines vs. free weights
It’s not an either or – they work synergistically.
It depends: What are your goals?
Machines may be safer for some (especially those new to weights).
How to keep winter training motivation high when it’s lonely and cold?
Cross country ski season is here – while everyone else seems to be in offseason.
Find inspiring documentaries or idols to watch and follow. Tawnee always love the film, What It Takes.
On intrinsic vs. extrinsic motivation.
The fear of failure vs. willing to go for it even if failing is a risk.
For more mental tips check out our Brave Athlete podcast.
Training for long course/ultra when you have a physically demanding job as well.
Training/racing resulted in an injury: piriformis syndrome. Did the combo of physical labor at work combined with 50k training lead to overtraining?
How to factor in physically demanding jobs with your training schedule – usually the physical work won’t substitute training sessions, but the physical work does need to be factored into the schedule.
Piriformis injuries – what are the usual causes:
Increasing training mileage too quickly
Running mechanics
Weakness of hip abductors/glute med – if hips aren’t strong enough, then more strain is placed on the piriformis, which can lead to overuse, muscle tension and injury.
Sitting (commuting) for a relatively long time
How to plan your heavier weight sessions with your endurance training.
Ultrarunners who need weight lifting legs, but finding that it’s causing the legs to be pretty wiped out for up to 2-3 days preventing any quality runs from happening.
How much strength training do you really need based on your priorities?
Periodizing strength and endurance training.
When it’s ok to run even if your legs are trashed from weight lifting.
Nursing mama wants to know how to approach training for the 2018 season, with plans to do an ultra.
Focus on intensity or volume?
Keeping a close watch on your body, and in this case breastmilk supply, to make sure your providing enough for your baby – if the goal is to breastfeed.
When is it ok to get back to training soon after giving birth? It depends. Largely on what your fitness was pre-pregnancy, during pregnancy and how fast you heal from the birth.
Tawnee says: Don’t worry, we don’t all have to be super moms – go at your own pace and don’t feel guilty if some moms can achieve more prenatal and postnatal.
Dr. Tamsin Lewis speaks on breastfeeding for athlete moms.
How do you decide training interval duration?
Interval duration depends on intensity you’re looking to achieve.
How to properly execute VO2max intervals – what’s too much, what’s too little and what is the sweet sport for interval duration.
Recovery intervals play a huge role too.
Using field tests to determine HR zones that will get you to the intensities you want.
Keeping intervals appropriate to your needs and race goals.
How much is too much?
The post ATC 249: Free Weights v. Machines, Keeping Motivation High During Winter, Mastering VO2Max Intervals and More first appeared on Endurance Planet.
1 hr 13 min