We are back with The Sock Doc, Dr. Steve Gangemi, for another”grab bag” style show with a variety of important topics and answers to your questions so you can kick more butt in your training and racing…

* Steve’s trip to the Galapagos Islands a few highlights including the giant turtles who sound like Darth Vadar and look like ET.

* Female health in ironman training.

* Females who gain weight (especially midsection) when training harder for Ironman – what gives?

* Female ironman athletes with thyroid issues.

* The role of thyroid and gaining weight when training heavily – training may suppress thyroid even before it suppresses HPA axis function.

* Does the MAF philosophy apply equally to women and men?

* What happens when you overtrain aerobically – i.e. “aerobic excess.”

* If not getting results with all aerobic-based training switch it up and add intensity (in moderation).

* What to eat when IM training with thyroid issues, how to train in order to have a healthy body?

* Make sure your carb intake matches activity – could be 80-200+ grams a day that you need!

* Bioidentical thyroid supplement instead of synthetic thyroid meds – finding what works for you.

* Problems with thyroid medication, Naturethroid.

* Arthroscopy on a medial meniscus tear and post-surgery rehab – how to stay healthy, active and avoid re-injury?

* With meniscus, you must identify and address underlying issues that caused the problem to prevent reoccurrence.

* Could be biomechanical but could also be health and hormones.

* The estrogen connection to ligament laxity – the applies to men too not just women!

* Identifying endocrine disruptors – too high carb diet/carb intolerance, personal care products, household products, even candles!

* Squat issues!

* Dorsiflexion.

* History of using an orthotic with a heel lift.

* Toeing out.

* Getting to 45 and 90 degrees.

* Use a heel life or not to work on getting lower?

* Range of motion and mobility issues.

* Pros and cons to hands-on therapy (massage, chiro, ART) vs. self-myofacial release.

* Do you really need to eat within X minutes of running? What if you are forced to run right before bed – still eat after?

* When it DOES make sense to eat within 30-60min after a workout – long days, anaerobic sessions, etc.

* Timing your food/meals and carbs if you’re a late-night runner.

* Female athlete with a hiatal hernia and colitis – help!

* Symptoms during swimming and biking.

* Gut issues for years.

* HH leads to pain, bloating, cramping, discomfort especially during all swims; nearly unable to do bricks let alone triathlons.

* Relationship of breathing issues and chest vs. diaphragmatic breathing.

* Effective DIY solutions for hiatal hernias – healing is possible!

Meet guest host Ann-Sofie Forsmark, a Swedish ultrarunner who has been a PT for 18 years, running coach the last 5 yrs and also nutrition coach with focus on athletic performance. Strategies to deal with lower energy and decreased recovery while trying to drop weight How to overcome, or not, the lack of desire to […]

* Meet guest host Ann-Sofie Forsmark, a Swedish ultrarunner who has been a PT for 18 years, running coach the last 5 yrs and also nutrition coach with focus on athletic performance.

* Strategies to deal with lower energy and decreased recovery while trying to drop weight

* How to overcome, or not, the lack of desire to push hard in races.

* Ideas for racing an ultra by MAF HR, pace, and PE.

Dr. Phil Maffetone is back for this instant classic episode talking about heart health and athletes with everything you need to know, what information out there that you can ignore, and proactive tips to stay healthy for a lifetime. We often see articles and hear unfortunate stories of athletes with heart health complications, sometimes resulting in death. […]

Dr. Phil Maffetone is back for this instant classic episode talking about heart health and athletes with everything you need to know, what information out there that you can ignore, and proactive tips to stay healthy for a lifetime.

* We often see articles and hear unfortunate stories of athletes with heart health complications, sometimes resulting in death. It understandably would make anyone a bit nervous to think their exercise routine might be deadly. But is it as simple as assuming that exercise puts one’s heart at risk? Or are there underlying issues that would make one more prone to developing a heart condition or experiencing a cardiovascular event.

* What are legit vs. inaccurate concerns about types of damage to the heart muscle that may be associated with running and endurance sports?

* The basic physiological adaptations that occur in the heart and CV system when one trains for endurance – these adaptations all boost performance but could put more “stress” on the heart.

* Phil outlines the real reasons athletes get heart issues—from diet to stress—and why you can rest easy that exercise is ok and that a lot of the news media you hear is hyped up or not telling the whole story.

* Even if someone appears healthy and eats clean, could there still be an underlying risk?

Easy ways to monitor and assess your health and risk:

* Things we can do to be proactive:

* Clean diet low in “junk” foods and rich in nutrient dense whole foods

* Mostly avoid refined sugars/carbs and vegetables oils; avoid carb intolerance

* Tailor carbs to your needs

* Interview with Dr. Cate Shanahan

* MAF test

* HRV measuring

* Recovery focus

* Frequent blood work

* Triglycerides (fasted)

* Cholesterol

* TG HDL Ratio

* Fasting blood glucose—monitor this often

* Measure your waist circumference—waist to height ratio;

* Health history and physical from doctor; with you asking the right questions – record your office visits or appointments!

* Blood pressure monitoring

* Risk factors:

* Pre-diabetes or diabetes

* Pre hypertension or hypertension—sympathetic system revved up, will perform well at expense of health.

* Waist-to-height ratio—if waist circumference is half your height or more, that’s not good. More info here.

* Only then go to: EKG, ECG, treadmill stress test (don’t go to this first).

Studies mentioned:

* Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise

* Long-term excessive endurance exercise may induce pathologic structural remodeling of the heart and large arteries. What are issues with the heart that can happen over years?

* Acute effects:

* Volume overload of the atria and right ventricle, with transient reductions in right ventricular ejection fraction and elevations of cardiac biomarkers.

* Returns to normal within 1 week.

* Months to years of repetitive injury may lead to:

* Adverse CV remodeling

* Patchy myocardial fibrosis, particularly in the atria, interventricular septum, and right ventricle, creating a substrate for atrial and ventricular arrhythmias.

* Coronary artery calcification

* Diastolic dysfunction

* Large-artery wall stiffening.

Lucho has a guest host, GZ. Psychology of coaching kids vs. adults. Lucho’s first race since the Leadville 100 4 years ago. How to structure training for an older athlete struggling with recovery.

Lucho has a guest host, GZ. Psychology of coaching kids vs. adults. Lucho’s first race since the Leadville 100 4 years ago. How to structure training for an older athlete struggling with recovery.

Dr. Cate Shanahan is a board certified family physician and author of Deep Nutrition: Why Your Genes Need Traditional Food. She’s an expert on epigenetics and has studied culinary traditions and dietary habits of her healthiest patients. She’s applied her learning and experiences in all these scientific fields in the book Deep Nutrition, which we’ll […]

 

Dr. Cate Shanahan is a board certified family physician and author of Deep Nutrition: Why Your Genes Need Traditional Food. She’s an expert on epigenetics and has studied culinary traditions and dietary habits of her healthiest patients. She’s applied her learning and experiences in all these scientific fields in the book Deep Nutrition, which we’ll be discussing today and applying to the needs of athletes too.

Intro

* Dr. Cate’s background as an athlete and after, plagued with injury and joint problems, and what she discovered about the role of nutrition in healing?

* Is Dr. Cate a functional doctor, or does she define herself another way? Plus her thoughts on functional medicine and Western medicine practices.

* How Dr. Cate got interested in epigenetics and gene expression—and what these things mean.

* We essentially have the power to change our health and wellbeing via diet; in other words, diet affects gene expression.

Diving into concepts presented in Deep Nutrition

* We’re not “stuck” with the DNA we’re born with; we can “turn on” or “turn off” certain genes based on what we do.

* Tied into this is genetic wealth and genetic momentum—i.e. what our ancestors have brought to the table for our wellbeing.

* So this day in age, the diseases and health issues we’re seeing are largely due to diet not just random chance.

* Many of us are nutrient starved from the empty calories we eat and that’s what’s making us sick.

* People will argue that we’re living longer, etc., but just because we’re living longer doesn’t mean we’re healthier—or does it? And furthermore, as you present in the book, are we really living longer?

* What are the two worst food villains?

* Vegetable oils—just how bad are these and what kind of health effects do they have? In particular brain health and oxidation.

* Sugar—avoid refined processed added sugar, and from there generally keep sugar (all kinds even natural) to less than 100g day.

* Read Dr. Cate’s Good Fats bad Fats article here.

* Sugar’s role in glycation—what this is and how we can change our diet to fight glycation?

* Meanwhile, it’s not just the vegetable oils and sugars, there’s a connection between modern over-consumption of vegetable oils/sugars and under-consumption of traditional foods and health issues.

* Are there flaws with the concepts of the Paleo diet?

* Dr. Cate introduces The Human Diet, which is based on eating the foods our ancestors did—this isn’t exactly paleo, and it’s not exactly about low carb, so what does it mean?

* The Human Diet looks to traditional cuisine & foods…

* “The native diets had ten or more times the fat-soluble vitamins and one-and-a-half to fifty times more minerals than the diets of people in the United States.”

* The Four Pillars of World Cuisine that we all need in our diets:

* Meat cooked on the bone

* Organs and ofal (what Bourdain calls “the nasty bits”)

* Fresh (raw) plant and animal products

* Fermented and sprouted foods—better than fresh!

* Dr. Cate is not anti-carb and allows and recommends (in moderation) sprouted breads, sprouted beans and legumes, yogurts, rice, even corn masa in the Human Diet—we’ve evolved to be able to eat and digest these things!

* But at the end of the day all carbs even healthy ones essentially turn to sugar,

If fat-adapted and for long training runs fueling with UCAN, Vespa, Nuun, and water, do you still need to add more carbs/sugar during a marathon to account for higher heart rates or cardiac drift? UCAN’s tips for fueling a marathon. Nutrition tips for running a marathon 10-15 seconds faster than MAF pace. Tips for training for a sandy […]