Endurance Planet

By Endurance Planet Inc.Health & Fitness

Endurance Planet episodes

March 17, 2017 ATC 231: How To Know If You Should Add 10 Beats To Your MAF, LT-Boosting Workouts, Why Downhills Cause HR To Spike, and More
On this episode of Ask the Coaches:

* Coffee talk – cold brew, mycotoxins and more. Read Tawnee’s “full report” on coffee over at LPC (new members use code “lpc4me” to get your first month free).
* When downhill running causes heart rate to spike and can’t even hold MAF – what gives!? What to do: slow down to keep it low, or just let go up on the downhills?
* Study mention: Changes in Run Economy Following Downhill Running.

* “Downhill running induced reductions in maximal isometric strength of the knee extensors, a three- to six-fold increases in plasma creatine kinase activity (inflammation) and myoglobin concentration (muscle damage), and muscle soreness for 4 days after the downhill run. Oxygen consumption increased immediately to 3 days after downhill running. There were also increases in heart rate, minute ventilation, RER, RPE, blood lactate concentration, and stride frequency, as well as reductions in stride length and range of motion of the ankle and knee. The results suggest that changes in running form and compromised muscle function due to muscle damage contribute to the reduction in running economy for 3 days after downhill running.”

* Hydration/fuel strategy issues for a male ultrarunner–or something else going on?

* “Over the past few months I have begun to get dehydrated on my runs and seem to run out of energy earlier than i have in the past. I have started supplementing with more solid foods and upping my water intake while I run but it is difficult to digest more solid foods with the sloshing of the stomach in running versus cycling. The solid foods seem to help me run strong or with more energy for a bit, but tend to ultimately lead to stomach cramping unless I drastically slow the pace.”
* Also eats a very clean plant-based diet, has been keto and low carb.
* What to do to find the optimal fueling and hydration strategy?
* Could gut issues be at play hindering ability to process any nutrition?
* Mention of low-FODMAP diets for athletes with GI issues during training and racing.
* Listen to our podcast with Dan Lis PhD on research with low-FODMAP diets in athletes.

* Issues with MAF HR and LT being “too close” and lacking a solid lactate threshold. For a running wanting to compete in 10ks to marathon distances, what workouts to do to improve lactate threshold?
* Is there any benefit to holding a pace slightly faster than threshold or are those workouts just a total waste of time? Such as running about 20 seconds per mile below threshold pace for 5 miles?
* Since running translates nicely to the bike, If I have a run heavy training schedule, can I get away with a little less time on the bike?
* If training for shorter distance running events (5k- HM), would it be more advantageous to run most of your non-quality runs at MAF or at MAF+10 pace?
* How to know if you should add 10 bpm to your MAF–it may work, it may not. Depends!

1 hr 12 min
March 08, 2017Dana Lis PhD: New Research on Gluten-Free and Low-FODMAP Diets For Athletes, and Takeaways For Your Needs
Sponsor:
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Dana Lis, PhD, is a Registered Dietitian, researcher, lifetime athlete and has a huge knowledge base on sports nutrition for optimizing athletic performance. Dana’s been involved in current research examining gluten-free and low-FODMAP diets for athletes, especially endurance athletes, which is the focus of this episode. You can reach Dana at www.summitsportsnutrition.com or on Twitter: @dlisforrest.
Intro & Why Our Guts Are At Risk
Dana’s background and how she got involved in this area of research.
The research shows perhaps we need to think twice about gluten as the cause of GI issues, and perhaps look more to FODMAPs as the problem.
FODMAPs = Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
“Available literature suggests that it is the reduced fructan and GOS quantity in a gluten-free diet that modulates GI symptoms and not gluten itself (Gibson and Muir 2013; Gibson et al. 2015).”
The Monash FODMAP app and online resources
Why does endurance exercise run the risk of causing gut issues (a refresher) and can we train ourselves to have a stronger gut?
Takes 4 to 5 days for epithelial cells (the gut) to repair after a bout of endurance exercise; but athletes train more frequently than that.
Increased intestinal permeability from exercise may lead to excessive absorption of gluten-derived peptides in NCGS, which could lead to immune-related responses.
Dehydration and heat further compromise intestinal integrity.
Altered digestion of short-chain carbohydrates may augment GI symptoms triggered during exercise.
Despite some GI-adaptions in trained individuals, splanchnic blood flow is still reduced by up to 80% at 70% V02max (Qamar & Read, 1987).
How common are GI issues? “Gastrointestinal (GI) symptoms are common in up to 70% of endurance athletes (de Oliveira & Burini, 2009), and aside from mechanical, psychological and physiological triggers, several dietary factors are believed to influence symptoms (de Oliveira et al., 2014).”
Gluten Research on Athletes
Takeaways from the review article: “Commercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic Performance.”
“This diet has not been shown to affect either positive or negative competitive performance or symptoms of GI health and inflammation and/or nutritional status in NCA (non-celiac athletes).”
But, in NCA, what if a GFD (gluten-free diet) makes someone feel better even if the science says “no difference?”
What about athletes with subclinical conditions and reports showing how gluten increases inflammation, intestinal permeability, leaky gut and so on?
“Exploring the Popularity, Experiences, and Beliefs Surrounding Gluten-Free Diets (GFD) in Non-Celiac Athletes (NCA)” show positive outcomes with a GFD, even if the placebo effect aka “belief effect” is at play.
910 athletes
59% follow a GFD less than 50% of the time (GFD < 50).
41.2% follow a GFD 50–100% of the time (GFD > 50), including 18-world and/or Olympic medalists. Predominantly endurance sport athletes.
84% of the GFD > 50 group indicated symptom improvement with gluten removal.
Reasons why athletes adopted this diet (self-diagnosed vs medical condition); risks of the diet; positive outcomes reported; and conclusions.
Meanwhile Dana’s study, “No Effects of a Short-Term Gluten-Free Diet on Performance in Non-Celiac Athletes” showed no difference and no positive effects of a GFD in healthy well-trained athletes.
How this study was conducted and outcomes.
Was the intervention possibly not long enough to see an effect?
What did the GFD consist of and how did you control to make sure athletes didn’t know as well as control for adequate calories and carbs.
Are there really any downsides to going gluten-free especially if you’re able to ensure proper calories, carbs, etc.
Perhaps a better approach for pre-competition special diets may be a low-residue diet, especially to hit race weight goals and attenuate any potential gut distress.
On being cautious of “orthorexic” behavior towards food and special diets like GDF and low-FODMAP.
Low-FODMAPs for Athletes
While gluten and GFDs are pretty well known and trendy, FODMAPs seem to just be getting more attention in the athletic community.
Will low-FODMAP diest be the “next big thing?” They already are Down Under, with low-FODMAP foods labeled on shelves of stores.
What’s the potential negative issue with FODMAP foods and why these foods could be even more risky for athletes than gluten alone?
“Fructans and other FODMAPs are poorly absorbed in the small intestine where they increase luminal fluid content and possibly affect gastric motility. Poorly absorbed, they subsequently transit to the colon as products for fermentation by colonic bacteria, resulting in GI symptoms such as diarrhea and flatulence. Although no data are published yet in athletes without IBS, it is conceivable that residual FODMAPs in the small intestine (ileum) and colon or intake of FODMAPs during training potentiates GI distress during and after strenuous exercise.”
So maybe it’s not the gluten, it’s the FODMAPs!?
“Available literature suggests that it is the reduced fructan and GOS quantity in a gluten-free diet that modulates GI symptoms and not gluten itself (Gibson and Muir 2013; Gibson et al. 2015).”
Is gluten is technically a FODMAP?
Gluten is a protein in wheat, barley, and rye. Gluten and fructans are not the same thing. Fructans are a type of carbohydrate in these same foods (and more). Research is hinting that perhaps it is the fructans (a type of carb) in these foods, not the gluten that is causing the issues in people!
What are some common FODMAP foods sports nutrition supplements/products.
Dana’s case study on 31 y/o male multisport athlete with a history of exercise-induced GI symptoms especially in running:
Single-blinded approach; 6-day habitual diet compared to a 6-day low FODMAP intervention diet (81 ± 5g vs 7.2 ± 5.7g FODMAPs.day-1) for their effect on GI symptoms and perceptual wellbeing. Training was similar.
Symptom improvement with low FODMAP diet prior to and throughout 3 d of strenuous running training. “Although there are limitations associated with self-report data, these initial findings from our group suggest that perceived gluten-triggered GI symptoms in athletes might be due to FODMAPs, particularly fructans and lactose as potential symptom modulators.”
His statement: “symptoms were remarkably better compared to habitual period and were basically non-existent during exercise or during the day throughout the intervention period.”
In the case study, what did his low-FODMAP diet consist of and how did you control to make sure he didn’t know?
Based on research, what FODMAPs appear to be biggest offenders and why?
Fructans, lactose, and fructose.
Fructose may be incompletely absorbed and causes bloating, abdominal pain/discomfort, and flatulence. Fructose combined with glucose can be problematic too.
Lactose was the most common trigger reported in Dana’s survey (86.5%, n = 402 of 465, of the 92.8% attributing high FODMAP foods to GI symptoms); yet, it is so commonly consumed by athletes, including whey protein powders.
Lactose and gluten combines were most frequently attributed to GI symptoms by 52.7% (n = 245 of 465).
Thoughts on adopting a low-FODMAP diet? Do arbitrarily or only if a condition present
Should we test the state of our gut health as well, in order to partake in a healing protocol to build back a stronger gut?
IBS, SIBO, Candida, leaky gut, etc., are all seemingly becoming more widespread in athletes and non-athletes with all sorts of side effects. Should we be weary of these foods to begin with if training (i.e. gluten, FODMAPs), or wait until there’s a problem whether clinical or subclinical?
Training the gut to handle the sports nutrition you need.
How often should you do training sessions to build a strong gut and during which sessions
Only necessary once a week – do it during your “big” key session each week (long ride, long run or long brick).
Low-FODMAP sports nutrition sources.
Conclusions
Closing thoughts on special diets and how to make use of this information for your own sports nutrition needs.
References
Lis D, Stellingwerff T, Shing CM, Ahuja KD, Fell J. Exploring the popularity, experiences and beliefs surrounding gluten-free diets in non-celiac athletes. Int J Sport Nutr Exerc Metab. 2014; 25:37–45.
Lis D, Stellingwerff T, Kitic CM, et al. No effects of a short-term gluten-free diet on performance in non-celiac athletes. Med. Sci. Sports Exerc. 2015b; 47:2563-70.
Lis D; Fell J, Ahuja K, Kitic CM, Stellingwerff T. Nutrition and Ergogenic Aids. Volume 15 & Number 4 & July/August 2016 .
Lis D, Ahuja KDK, Stellingwerff T, Kitic CM, Fell J. Case Study: Utilizing a Low FODMAP Diet to Combat Exercise-Induced Gastrointestinal Symptoms. International Journal of Sport Nutrition and Exercise Metabolism. 2016; http://dx.doi.org/10.1123/ijsnem.2015-0293.
Lis D, Ahuja KDK, Stellingwerff T, Kitic CM, Fell J. Food Avoidance in Athletes: FODMAP Foods on the list. Appl. Physiol. Nutr. Metab. 41: 1002–1004 (2016); dx.doi.org/10.1139/apnm-2015-0428.
Pfeiffer B, Stellingwerff T, Hodgson AB, et al. Nutritional intake and gastrointestinal problems during competitive endurance events  (Med Sci Sports Exerc. 2012;44(2):344–51.
Soares FL, de Oliveira Matoso R, Teixeira LG, et al. Gluten-free diet reduces adiposity, inflammation and insulin resistance associated with the induction of PPAR-alpha and PPAR-gamma expression. J Nutr Biochem. 2013;24(6):1105–11.
Uhde M, Ajamian M, Caio G, et al. Intestinal cell damage and systemic immune activation in individuals reporting sensitivity to wheat in the absence of coeliac disease. Gut 2016;65:1930-1937.
Halson SL, Martin DT. Lying to win—Placebos in sport science. Int J Sports Physiol Perform. 2013;9:597–9.
Hadjivassiliou, M., Sanders, D.S., Grunewald, R.A., Wood- roofe, N., Boscolo, S., & Aeschlimann, D. (2010). Gluten sensitivity: from gut to brain. The Lancet. Neurology, 9, 318–330. PubMed doi:10.1016/S1474-4422(09)70290-X.
Loucks, A.B. (2004). Energy balance and body composition in sports and exercise. Journal of Sports Sciences, 22, 1–14. PubMed doi:10.1080/0264041031000140518
Despain, D. 2014. The surprising reason gluten-free diets actually work. [Online.] Available from outsideonline.com/1923951/surprising-reason-gluten-free-diets-actually-work.
Golley, S., Corsini, N., Topping, D., Morell, M., and Mohr, P. 2015. Motivations for avoiding wheat consumption in Australia: results from a population survey. Public Health Nutr. 18: 490–499. doi:10.1017/S1368980014000652.

The post Dana Lis PhD: New Research on Gluten-Free and Low-FODMAP Diets For Athletes, and Takeaways For Your Needs first appeared on Endurance Planet.
1 hr 1 min
March 08, 2017 Dana Lis PhD: New Research on Gluten-Free and Low-FODMAP Diets For Athletes, and Takeaways For Your Needs

Dana Lis, PhD, is a Registered Dietitian, researcher, lifetime athlete and has a huge knowledge base on sports nutrition for optimizing athletic performance. Dana’s been involved in current research examining gluten-free and low-FODMAP diets for athletes, especially endurance athletes, which is the focus of this episode. You can reach Dana at www.summitsportsnutrition.com or on Twitter: @dlisforrest.
Intro & Why Our Guts Are At Risk

* Dana’s background and how she got involved in this area of research.
* The research shows perhaps we need to think twice about gluten as the cause of GI issues, and perhaps look more to FODMAPs as the problem.
* FODMAPs = Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
* “Available literature suggests that it is the reduced fructan and GOS quantity in a gluten-free diet that modulates GI symptoms and not gluten itself (Gibson and Muir 2013; Gibson et al. 2015).”
* The Monash FODMAP app and online resources
* Why does endurance exercise run the risk of causing gut issues (a refresher) and can we train ourselves to have a stronger gut?

* Takes 4 to 5 days for epithelial cells (the gut) to repair after a bout of endurance exercise; but athletes train more frequently than that.
* Increased intestinal permeability from exercise may lead to excessive absorption of gluten-derived peptides in NCGS, which could lead to immune-related responses.
* Dehydration and heat further compromise intestinal integrity.
* Altered digestion of short-chain carbohydrates may augment GI symptoms triggered during exercise.
* Despite some GI-adaptions in trained individuals, splanchnic blood flow is still reduced by up to 80% at 70% V02max (Qamar & Read, 1987).

* How common are GI issues? “Gastrointestinal (GI) symptoms are common in up to 70% of endurance athletes (de Oliveira & Burini, 2009), and aside from mechanical, psychological and physiological triggers, several dietary factors are believed to influence symptoms (de Oliveira et al., 2014).”

Gluten Research on Athletes

* Takeaways from the review article: “Commercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic Performance.”
* “This diet has not been shown to affect either positive or negative competitive performance or symptoms of GI health and inflammation and/or nutritional status in NCA (non-celiac athletes).”
* But, in NCA, what if a GFD (gluten-free diet) makes someone feel better even if the science says “no difference?”
* What about athletes with subclinical conditions and reports showing how gluten increases inflammation, intestinal permeability, leaky gut and so on?
* “Exploring the Popularity, Experiences, and Beliefs Surrounding Gluten-Free Diets (GFD) in Non-Celiac Athletes (NCA)” show positive outcomes with a GFD, even if the placebo effect aka “belief effect” is at play.

* 910 athletes
* 59% follow a GFD less than 50% of the time (GFD < 50).
* 41.2% follow a GFD 50–100% of the time (GFD > 50), including 18-world and/or Olympic medalists. Predominantly endurance sport athletes.
* 84% of the GFD > 50 group indicated symptom improvement with gluten removal.
* Reasons why athletes adopted this diet (self-diagnosed vs medical condition); risks of the diet; positive outcomes reported; and conclusions.

* Meanwhile Dana’s study, “No Effects of a Short-Term Gluten-Free Diet on Performance in Non-Celiac Athletes” showed no difference and no positive effects of a GFD in healthy well-trained athletes.

* How this study was conducted and outcomes.
1 hr 1 min
March 03, 2017ATC 230: Safe Supplementing, Banking Sleep Before All-Nighters, HIIT For Faster Mitochondrial Gains, Determining Your ‘Best’ Triathlon Distance, and More
Sponsor:
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As a special offer for EP fans, we’re giving you your first month FREE at Life Post Collective using code “ep2017” – we’ll see you in the LPC !
On this episode of Ask The Coaches:
Tainted supplements and safe supplementing
IVs for athletes – know the rules and what’s allowed
L-Carnitine?
Followup from ATC 228 on sleep needs before late-night or all-night competitions; more from the research:
Active Voice: Does Banking Sleep Before Sleep Deprivation Improve Physical Performance?
“In each condition, subjects performed six nights of either EXT or HAB at home followed by an assessment of motor performance and neuromuscular function at baseline (D0) and after one night of TSD, i.e., 34–37 h of continuous wakefulness (D1).”
“The main finding of our study is that physical performance was improved in the sleep extension condition. Indeed, the time to exhaustion (test of sustained isometric muscle contraction) was increased compared to the control condition. Altogether, the findings suggest that “banking” sleep improves motor performance in a manner mediated by perceptual and cognitive factors. The longer the exercise (endurance activity), the more beneficial sleep extension may be—especially in a particular sport competition where sleep deprivation tends to prevail, e.g., as in ultra-endurance races where sleep can be a limiting factor. We also believe that the beneficial effect of sleep extension would be accentuated in people who are chronically sleep deprived for multiple reasons.”
Study mention; comparing high-intensity vs. aerobic training on mitochondrial development:
Superior mitochondrial adaptations in human skeletal muscle after interval compared to continuous single-leg cycling matched for total work
“High-intensity intervals compared to moderate-intensity continuous training in cycling elicited superior mitochondrial adaptations in human skeletal muscle despite equal total work. HIIT = 4 x 5 @ 65% max watts; aerobic = 30min @ 50% max watts.”
Volume was the same in both conditions – aerobic training would require more volume than HIIT to get the same gains.
Is there a way to determine which of the four triathlon race distances you’re built to perform the best in? Long course vs. short course, etc. Can you use past results to judge what distance triathlon is the strongest?
Also factoring in what you’re able to do with training given other life obligations and how that plays into ideal distance to focus on.
Ironman veteran taking on her first stand-alone marathon, specifically the Glacier 3000 in August in Switzerland, on a glacier and up a mountain with 1,900 meters of elevation gain.
Should I also add leg extensions and gym workouts?
Hiking and running combos?
Trail running over or at MAF?
Using a high altitude tent; when to start sleeping in that?
Female runner having trouble with health and weight issues. Also dealing with grave’s disease, IBS, depression and taking a progesterone-only BC pill. Question on weight loss; despite decent miles and eating well weight is not budging. What to do?
Our episode on natural healing for depression with Dr. Tamsin Lewis.
All the focus on female amenorrhea on the podcast lately: is this really that common?
Meanwhile, it seems like overfat athletes is more of a problem; what are the effects of training too much with impact while too heavy?
Tawnee’s blog response to this question and outlining the real deal with amenorrhea.
Our podcast with Nicola Rinaldi, PhD, on healing amenorrhea.
Matt Bach will be joining Life Post Collective to talk about the male version of this.
More resources for female athletes dealing with hormonal issues over atLPC.
Use code “ep2017” for your first month free on LPC!
Question on training for Boston, followed by an ultra four weeks later, and then later this year another marathon and ultra – how to structure training and where to fit in long runs while accounting for recovery that’ll be needed and mitigating stress.
The post ATC 230: Safe Supplementing, Banking Sleep Before All-Nighters, HIIT For Faster Mitochondrial Gains, Determining Your ‘Best’ Triathlon Distance, and More first appeared on Endurance Planet.
1 hr 13 min
March 03, 2017 ATC 230: Safe Supplementing, Banking Sleep Before All-Nighters, HIIT For Faster Mitochondrial Gains, Determining Your ‘Best’ Triathlon Distance, and More

On this episode of Ask The Coaches:

* Tainted supplements and safe supplementing

* IVs for athletes – know the rules and what’s allowed
* L-Carnitine?

* Followup from ATC 228 on sleep needs before late-night or all-night competitions; more from the research:

* Active Voice: Does Banking Sleep Before Sleep Deprivation Improve Physical Performance?
* “In each condition, subjects performed six nights of either EXT or HAB at home followed by an assessment of motor performance and neuromuscular function at baseline (D0) and after one night of TSD, i.e., 34–37 h of continuous wakefulness (D1).”
* “The main finding of our study is that physical performance was improved in the sleep extension condition. Indeed, the time to exhaustion (test of sustained isometric muscle contraction) was increased compared to the control condition. Altogether, the findings suggest that “banking” sleep improves motor performance in a manner mediated by perceptual and cognitive factors. The longer the exercise (endurance activity), the more beneficial sleep extension may be—especially in a particular sport competition where sleep deprivation tends to prevail, e.g., as in ultra-endurance races where sleep can be a limiting factor. We also believe that the beneficial effect of sleep extension would be accentuated in people who are chronically sleep deprived for multiple reasons.”

* Study mention; comparing high-intensity vs. aerobic training on mitochondrial development:

* Superior mitochondrial adaptations in human skeletal muscle after interval compared to continuous single-leg cycling matched for total work
* “High-intensity intervals compared to moderate-intensity continuous training in cycling elicited superior mitochondrial adaptations in human skeletal muscle despite equal total work. HIIT = 4 x 5 @ 65% max watts; aerobic = 30min @ 50% max watts.”
* Volume was the same in both conditions – aerobic training would require more volume than HIIT to get the same gains.

* Is there a way to determine which of the four triathlon race distances you’re built to perform the best in? Long course vs. short course, etc. Can you use past results to judge what distance triathlon is the strongest?

* Also factoring in what you’re able to do with training given other life obligations and how that plays into ideal distance to focus on.

* Ironman veteran taking on her first stand-alone marathon, specifically the Glacier 3000 in August in Switzerland, on a glacier and up a mountain with 1,900 meters of elevation gain.

* Should I also add leg extensions and gym workouts?
* Hiking and running combos?
* Trail running over or at MAF?
* Using a high altitude tent; when to start sleeping in that?

* Female runner having trouble with health and weight issues. Also dealing with grave’s disease, IBS, depression and taking a progesterone-only BC pill. Question on weight loss; despite decent miles and eating well weight is not budging. What to do?

* Our episode on natural healing for depression with Dr. Tamsin Lewis.

* All the focus on female amenorrhea on the podcast lately: is this really that common?

* Meanwhile,
1 hr 13 min
February 27, 2017Dr. Richard Maurer: Decode Your Blood Tests For Optimal Results – Managing Insulin, Cholesterol, Thyroid, Weight, Fitness and More
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Dr. Richard Maurer is a naturopathic physician, author, and expert in metabolic recovery and health. His 2014 book, The Blood Code, demystifies blood test results & body fat measurements to reveal the primal diet and fitness needs that lead toward health and longevity and also that correct weight problems, hypothyroid symptoms, prediabetic conditions and type 2 diabetes. he’s also a triathlete and comes from a family of endurance athletes. Get the book here.
Get out your pen and paper to take notes on this special episode:
Richard’s story and why he chose to be a naturopathic doctor and write this book to empower us, the patient.
The Blood Code empowers us with tools to be our own expert, use metabolic to assess our health, and prevent or reverse health issues including:
Type 2 Diabetes
High blood pressure
Weight issues
Cholesterol and lipids
Dr. Maurer’s family history of diabetes and his personal ordeal becoming pre-diabetic, even as an athletic doctor. How he turned this around and “manages” his genetics to avoid disease.
Getting into insulin, glucose, the lipid panel, and HbA1c.
Insulin
We want to be insulin sensitive, but going too LCHF all the time can lead to too much insulin sensitivity, which can be a bad thing. Why this is the case.
Read more from Dr. Maurer on why too much insulin sensitivity can be harmful as well.
HOMA IR: Calculating insulin resistance vs. insulin sensitivity based of blood tests.
Use the HOMA IR calculator here.
How to fix IR.
To clarify: What’s the deal with LCHF people or athletes still having high blood glucose even fasting? Is it genetics….stress…. IR….some or all of the above?
On monitoring BG throughout the day
Metabolism is burning excessively and not able to keep up with glycogen requirement))
When to recommend LCHF diets vs. when to avoid them.
On men and LCHF, using Dr. Maurer’s experience.
Cholesterol
It seems like we’re still conditioned to think we should just want to see lower cholesterol but this isn’t always true. What are the key things we should assess and consider when looping at a lipid panel?
Can triglycerides (TG) and HDL be too low and why?
A LCHF diet can lead to too low triglycerides/cholesterol, why?
What Dr. Maurer considers to be ideal cholesterol numbers for men and women separately, and the answer might shock you!
TG:HDL ratio, don’t go less than 0.5 (TG divided by HDL).
More on the TG:HDL ratio here.
On LDL and particle size and number.
With conventionally “high” cholesterol, how Richard will guide a patient and make recommendations.
Supplements
Dr. Maurer’s thoughts on using supplements for certain conditions, including BG regulation.
Supplement as little as possible.
What he takes.
Thyroid
Defining thyroid conditions, in particular hypothyroid issues.
Perhaps hypothyroid is not as bad as it sounds.
More on Dr. Maurer’s thoughts on thyroid.
Defining TSH, what ranges he uses for TSH (i.e. what’s his definition for high TSH that could be indicative of hypo), and why is TSH not enough to assess thyroid health, and
Free T3 is the most active form of thyroid and we want good thyroid health to convert into active T3….. but diet can screw this up.
T3 can drop with too much insulin sensitivity/LCHF; this slows down metabolism.
T3/thyroid also sensitive to the exercise and temperature in which we exercise.
Overheating = hypothyroid, it’s fast to react
Words of wisdom
There’s often a tradeoff some exercise is great, but too much exercise starts to extract from our health. What do you think the threshold is for this and how to manage it?
The post Dr. Richard Maurer: Decode Your Blood Tests For Optimal Results – Managing Insulin, Cholesterol, Thyroid, Weight, Fitness and More first appeared on Endurance Planet.
1 hr 3 min
February 27, 2017 Dr. Richard Maurer: Decode Your Blood Tests For Optimal Results – Managing Insulin, Cholesterol, Thyroid, Weight, Fitness and More

Dr. Richard Maurer is a naturopathic physician, author, and expert in metabolic recovery and health. His 2014 book, The Blood Code, demystifies blood test results & body fat measurements to reveal the primal diet and fitness needs that lead toward health and longevity and also that correct weight problems, hypothyroid symptoms, prediabetic conditions and type 2 diabetes. he’s also a triathlete and comes from a family of endurance athletes. Get the book here.
Get out your pen and paper to take notes on this special episode:

* Richard’s story and why he chose to be a naturopathic doctor and write this book to empower us, the patient.
* The Blood Code empowers us with tools to be our own expert, use metabolic to assess our health, and prevent or reverse health issues including:

* Type 2 Diabetes
* High blood pressure
* Weight issues
* Cholesterol and lipids

* Dr. Maurer’s family history of diabetes and his personal ordeal becoming pre-diabetic, even as an athletic doctor. How he turned this around and “manages” his genetics to avoid disease.
* Getting into insulin, glucose, the lipid panel, and HbA1c.

Insulin

* We want to be insulin sensitive, but going too LCHF all the time can lead to too much insulin sensitivity, which can be a bad thing. Why this is the case.
* Read more from Dr. Maurer on why too much insulin sensitivity can be harmful as well.
* HOMA IR: Calculating insulin resistance vs. insulin sensitivity based of blood tests.
* Use the HOMA IR calculator here.
* How to fix IR.
* To clarify: What’s the deal with LCHF people or athletes still having high blood glucose even fasting? Is it genetics….stress…. IR….some or all of the above?
* On monitoring BG throughout the day
* Metabolism is burning excessively and not able to keep up with glycogen requirement))
* When to recommend LCHF diets vs. when to avoid them.
* On men and LCHF, using Dr. Maurer’s experience.

Cholesterol

* It seems like we’re still conditioned to think we should just want to see lower cholesterol but this isn’t always true. What are the key things we should assess and consider when looping at a lipid panel?
* Can triglycerides (TG) and HDL be too low and why?
* A LCHF diet can lead to too low triglycerides/cholesterol, why?
* What Dr. Maurer considers to be ideal cholesterol numbers for men and women separately, and the answer might shock you!
* TG:HDL ratio, don’t go less than 0.5 (TG divided by HDL).
* More on the TG:HDL ratio here.
* On LDL and particle size and number.
* With conventionally “high” cholesterol, how Richard will guide a patient and make recommendations.

Supplements

* Dr. Maurer’s thoughts on using supplements for certain conditions, including BG regulation.
* Supplement as little as possible.
* What he takes.

Thyroid

* Defining thyroid conditions, in particular hypothyroid issues.
* Perhaps hypothyroid is not as bad as it sounds.
* More on Dr.
1 hr 3 min
February 22, 2017Sports Nutrition 237: How Much Fat Can We Absorb Per Meal? Plus: ‘Ideal’ Meal Frequency and Supplements For Strength and Endurance Competitions
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Ben Greenfield is back for another edition of Sports Nutrition:
Meal Frequency
Dandelion tea
Is it better to have more or fewer feedings throughout the day? Can eating more often have a beneficial effect on blood markers, as long as it’s healthy and moderate portions? How does this compare to the benefits seen in intermittent fasting/LCHF trends of late.
JISSN position statement on meal frequency, “Increased meal frequency appears to have a positive effect on various blood markers of health, particularly LDL cholesterol, total cholesterol, and insulin.”
Alan Aragon et al meta-analysis on meal frequency that is mentioned.
More from Aragon.
Slight correlation with eating more leading to weight loss (i.e. metabolic advantage).
But are there tradeoffs to frequent feedings?
Protein absorption – we can absorb about 30-40g max per feeding for proper protein synthesis.
Sweet spot is 3 meals a day.
Wired to Eat by Robb Wolf
Supplements For Strength and Endurance Competition
What are specific supplements for an athlete trying to compete at a high level in both triathlon and strength competitions like Crossfit.
Creatine
HMB
ATP
Beta-Alanine – Listen to SN 235 for more in-depth talk on beta-alanine.
BCAAs – such as PerfectAmino.
How Much Fat Can We Absorb in a Meal?
Is there a general rule for the amount of fat someone can absorb in a single meal? Assuming one can consume excess fat in a meal, when does too much dietary fat have negative consequences like gut upset of fat mass gain?
Fat oxidation during exercise can be up to 60g per hour, but a big portion come from endogenous fat.
The speed at which fat moves through GI tract is about 2 hours (from eating to emptying).
We can eat 1,000 calories of fat maximum (~110g), BUT it’s better to keep it at 60g fat per meal, maximum, and any more may be a stress on GI tract, uncomfortable, etc.
Carb ‘Sensitivity’ & LCHF/Keto
Over a long period of time following a LCHF diet, does the body lose its ability to handle carbs? Are we doing harm by not eating a diet balanced in carb/fat/protein?
On one hand, no reason to believe that low-carb affects ability to digest carbs.
But on the other hand, maybe low-carb can affect our ability to use carbs…
New review in the Strength and Conditioning Journal titled “A Case for and Against Ketogenic Diets in Athletes.”
With long-term keto, glycogen levels in muscle and the liver may or may not be compromised but “the athlete will likely lack the metabolic machinery needed to fully use them as fuel sources.”
“Although ketone bodies may serve as a substitute for CHO, they may also paradoxically reduce endogenous CHO availability through inhibition of hepatic glucose output, therefore lowering the capacity to sustain higher intensity efforts (6,9). These findings emphasized the point that although glycogen levels in muscle and the liver may or may not be compromised with long-term KD, the athlete will likely lack the metabolic machinery needed to fully use them as fuel sources. It also suggests that while long-term KD may allow time for adaptation, short-term (i.e., 4 weeks) CHO restriction may compromise muscle glycogen stores.”
The post Sports Nutrition 237: How Much Fat Can We Absorb Per Meal? Plus: ‘Ideal’ Meal Frequency and Supplements For Strength and Endurance Competitions first appeared on Endurance Planet.
36 min
February 22, 2017 Sports Nutrition 237: How Much Fat Can We Absorb Per Meal? Plus: ‘Ideal’ Meal Frequency and Supplements For Strength and Endurance Competitions

Ben Greenfield is back for another edition of Sports Nutrition:
Meal Frequency

* Dandelion tea
* Is it better to have more or fewer feedings throughout the day? Can eating more often have a beneficial effect on blood markers, as long as it’s healthy and moderate portions? How does this compare to the benefits seen in intermittent fasting/LCHF trends of late.
* JISSN position statement on meal frequency, “Increased meal frequency appears to have a positive effect on various blood markers of health, particularly LDL cholesterol, total cholesterol, and insulin.”
* Alan Aragon et al meta-analysis on meal frequency that is mentioned.
* More from Aragon.
* Slight correlation with eating more leading to weight loss (i.e. metabolic advantage).
* But are there tradeoffs to frequent feedings?
* Protein absorption – we can absorb about 30-40g max per feeding for proper protein synthesis.
* Sweet spot is 3 meals a day.
* Wired to Eat by Robb Wolf

Supplements For Strength and Endurance Competition

* What are specific supplements for an athlete trying to compete at a high level in both triathlon and strength competitions like Crossfit.

* Creatine
* HMB
* ATP
* Beta-Alanine – Listen to SN 235 for more in-depth talk on beta-alanine.
* BCAAs – such as PerfectAmino.

How Much Fat Can We Absorb in a Meal?

* Is there a general rule for the amount of fat someone can absorb in a single meal? Assuming one can consume excess fat in a meal, when does too much dietary fat have negative consequences like gut upset of fat mass gain?
* Fat oxidation during exercise can be up to 60g per hour, but a big portion come from endogenous fat.
* The speed at which fat moves through GI tract is about 2 hours (from eating to emptying).
* We can eat 1,000 calories of fat maximum (~110g), BUT it’s better to keep it at 60g fat per meal, maximum, and any more may be a stress on GI tract, uncomfortable, etc.

Carb ‘Sensitivity’ & LCHF/Keto

* Over a long period of time following a LCHF diet, does the body lose its ability to handle carbs? Are we doing harm by not eating a diet balanced in carb/fat/protein?
* On one hand, no reason to believe that low-carb affects ability to digest carbs.
* But on the other hand, maybe low-carb can affect our ability to use carbs…
* New review in the Strength and Conditioning Journal titled “A Case for and Against Ketogenic Diets in Athletes.”

* With long-term keto, glycogen levels in muscle and the liver may or may not be compromised but “the athlete will likely lack the metabolic machinery needed to fully use them as fuel sources.”
* “Although ketone bodies may serve as a substitute for CHO,
36 min
February 17, 2017ATC 229: Can Training Can Make You A Better Parent, Benefits of Out-Of-Order Bricks, How Much Beer Is ‘Too Much’ After Exercise, And More
Sponsor:
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On this episode of Ask the Coaches:
Tawnee’s “experiment” drinking FitVine wine the night before this recording.
On reading books instead of social media, and this article.
Click here for the book that Tawnee’s currently reading.
The Paleo pancakes that are the bomb.
Lucho gets “called out” on his eating habits (i.e. low food intake and inability to gain weight) by a respectful fan offering constructive criticism, and gives his response.
Is their ANY benefit from doing “out of order” brick workouts? Such as run-bike or bike-swim, or other combos. What would be potential pros and cons, and benefits?
One of Tawnee’s old favorite workouts was a run-bike-run-bike for as long as you need to go, keeping the intervals relatively short.
How do people deal with the guilt associated with training? In particular when you have little ones at home that you want to be with as much as possible, but you also want to make sure you stay healthy and fit.
Transitioning out of orthotics for athletes with a history of Achilles tendinitis.
Transitioning to minimalist shoes and how Tawnee went about it (taking years to do it safely).
For 2017, Xterra has changed their point system to be total cumulative points versus only scoring points from your top four race finishes. So competitive athletes may choose to up their quantity of races, such as racing 8 or 9 races in a 14 week time frame, including USAT Nationals and ITU Worlds. How can one race this often while maintaining fitness and recovering well. What to monitor to stay on track for optimal performance, how to prioritize races, and what too do between races.
JISSN Study on beer drinking post-exercise and its effects, mentioned by Tawnee.
Ron’s story leading to his current problem:
I ran track and cross country in high school but wasn’t very good.
Was mostly sedentary for 20+ years after that
In 2010 at 39 years old I weighed 327 lbs and was on all kinds of blood pressure and cholesterol meds and had frequent gout attacks
I lost 150 lbs from March to December 2010, basically following Atkins induction (less than 20 g carbs/day)
I started working out on a recumbent stationary bike during that time, all of this was doctor monitored and approved
Once I hit 180 lbs my doctor suggest I start running so I signed up for a trail half marathon for my first race J
11 months later I ran my first marathon and finished my first half ironman five months later
Now I have finished 3 ironmans, 4 half irons, 1 50k, 15 marathons and I’ve lost count on all the other distances.
But now, something’s not right… he describes symptoms of burnout (mental, physical), erratic heart rate issues including a high heart rate when running, and is always just feeling like something is off. Doctor says he’s fine, but is he really? Is it overtraining? HPA Axis dysfunction? How to dig deeper to get solid answers and who to go to for help.
The post ATC 229: Can Training Can Make You A Better Parent, Benefits of Out-Of-Order Bricks, How Much Beer Is ‘Too Much’ After Exercise, And More first appeared on Endurance Planet.
1 hr 9 min