Endurance Planet

In this episode of Ask The Coaches we cover Post-Workout Fueling Myths (and What You Should Do), Pre-Training For a 100-Miler, Buying Kettlebells For Home, and More!

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.

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?

Dr. Phil Maffetone is back for an instant classic on how you can maximize your fitness gains and longterm health simultaneously:

MAF Method refresher:

It's not just about the 180 Formula when you pursue MAF, it's a holistic method for overall improved health, wellness and fitness. There are 8 steps to mastering MAF, which we discuss in detail: Carb intolerance Inflammation Vitamin D Folate Build the Aerobic System Manage Stress Build a Better Brain Healthy Aging More: https://philmaffetone.com/method/

Study: Physically active white men at high risk for plaque buildup in arteries

A recent study showed that white men who exercise are at a higher risk for plaque buildup in the arteries, and news has spread. View the article here. We get Phil's take and what is missing: Calcification is clearly a dangerous sign, but a downstream problem. Two common causes are: Increased fat (especially pericardial) Low vitamin D Pericardial fat risks: When abdomen gets fat, the fat around heart also probably excessive - affects cardiac output, stroke volume and the athlete's training and racing HR goes up, having a negative effect on performance and health. The importance of your waist-to-height ratio. Your waist should be no more than 1/2 your height. Study mention: American runners have never been slower

Phil's new study on the overfat population, and what they found:

An increase prevalence of exercise among adults (up to 52%) But also a paralleled increase of overfat people (91% of American adults, and 69% of kids in the US). WHY is there this trend (i.e. more exercise but getting fatter)? How was being "overfat" assessed? Conclusion: you can't outrun a bad diet.

What is a healthy body fat range to be in according to research and Phil?

Normal ranges of body fat percentages--abnormally low, healthy, abnormally high: BF ranges Dangerously low Dangerously high >31.6% women >17.6% men Source: Lohman and Colleagues Phil says don't exceed these following ranges; it's where things start to go wrong: 29.8% for women 15.3% for men

On this episode of Ask the Coaches:

Reasons for seemingly getting slower (or not progressing) despite several years of training? Taking into account immunity (how often are you getting sick?), stress levels and mindset in gauging your fitness progress or lack thereof. Defining speedwork and aerobic sessions - make sure you're not training too hard on your aerobic sessions or too easy on speedwork! When MAF seems like a great idea but it results in a walking pace that doesn't improve. Is it true that ketosis should only be sustained for a limited amount of time? But what is the goal of MAF is to switch your whole body to burning fat instead of sugar? Cycling ketosis and low carb. There are more risks for female athletes undertaking ketosis (Tamsin Lewis explains here). However, some athletes thrive on ketosis and low-carb, hear pro triathletes Amanda Stevens and Pete Jacobs on their experiences. Dealing with serious gut issues for years, and it's time to get answers: How do you ultimately determine if you have candida and/or something else, and what steps do you take to eliminate the symptoms? Test don't guess! Gut tests recommended: GI MAP and GI Effects. In times of gut healing that is necessary, it's best to put racing on the back burner until you're better to allow for more effective and faster recovery. Tips on how to "beat" the central governor (CG), which during races wants to protect your from hurting yourself. A little CG history - The central governor is a proposed process in the brain that regulates exercise in regard to a neurally calculated safe exertion by the body. More here. Lucho and Tawnee's give their take on the importance and validity of CG, with examples of how to train to overcome it. Paraphrased quotes from Tim Noakes' appearance on EP in 2013: Training - vigorous hard training, convinces the brain that you can do what you didn't believe possible. Whether conscious or unconscious. Noakes speaks to the comrades marathon - training hard and training with people who were faster, built belief. You have to convince the brain you can do this. We all get to the point where brain says it's time to stop; at ~65% of race, "you've done enough now you can quit." You have to override that. Mark Allen is good example - failed 5 times at Kona, won 6th, then kept winning. He solved his mental problems. We each have to solve our metal problems. Every time you fail and quit, it makes it harder. Signs that CG coming into play? How can we override… Judge the first 400m of a workout or race - you can tell it's going to be a good day or bad day. Brain will tell you what it's going to be like going forward. Any indicator that tells you something is wrong, is indicator that you're going to have a bad day. Only when your body tells you things are ok - that's the day to go for it. First-time ironman and went faster than expected, with a 10min marathon PB. Average HR lower than MAF during Ironman marathon, what does that mean? Cardiovascular fitness base vs. muscular endurance – we need both to have a faster marathon. How do you train to be able to push harder on the run (relative to HR) in an Ironman?mp3

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/iStock_000021378425_Large.jpg"]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![/sponsor]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/amazon2.jpg"]The holidays are upon us! When you do your holiday (or personal) shopping on Amazon, make sure to support EP! It's super easy: Just copy and save this link in your browser for Amazon, and when you click it to shop it will automatically trigger the EP link to help support the show. Or if you don't have the link saved, just be sure to open Amazon via enduranceplanet.com—it's just one extra click to link to Amazon through the banner on our sidebar or click the Amazon links in the show notes. Thanks for supporting the show. [/sponsor]

Anna Vocino is an actress, standup comedian and co-host on America's Angriest Trainer Podcast with Vinnie Tortorich. She has a fabulous cookbook called Eat Happy, with gluten-free, grain-free and low-carb recipes, which was largely inspired by the diet changes she made after being diagnosed with Celiac Disease.

On this show we discuss:

• Anna's story of finding out she had celiac disease and how it changed her life and how she ate.
• Taking a more functional approach to her condition and making diet changes to get her health back.
• Transitioning to gluten-free.
• Making gluten-free healthy not just another processed-food junk diet.
• It's not just gluten, but dairy that is a big offender in athletes and those with autoimmune conditions.
• Dairy-free cheese options.
• Vinnie's Fitness Confidential book.
• When Anna hooked up with Vinnie on the podcast she was inspired to go a step further and adopt a "no sugar no grains" (NSNG) diet, and discusses how this helped her further, especially in managing autoimmune flareups.
• Making healthy, clean eating enjoyable for the whole family.
• The recipes in Eat Happy are a great resource for athletes looking to clean up their diets or those who have gut issues like you.
• The inspiration to write a cookbook and why it's no easy feat.
• Including desserts with low amounts of natural sugars - moderation!
• Real sugars vs sugar substitutes.
• And much more!

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]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 a n added kick![/sponsor]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/amazon2.jpg"]The holidays are upon us! When you do your holiday (or personal) shopping on Amazon, make sure to support EP! It's super easy: Just copy and save this link in your browser for Amazon, and when you click it to shop it will automatically trigger the EP link to help support the show. Or if you don't have the link saved, just be sure to open Amazon via enduranceplanet.com—it's just one extra click to link to Amazon through the banner on our sidebar or click the Amazon links in the show notes. Thanks for supporting the show. [/sponsor]

On this episode of Ask The Coaches:

We've recently had many general questions on what to do in offseason; here are links to shows where we're talked about offseason structure, please start there. If you have a more specific offseason question that we didn't address yet, then send it to us!

• ATC 244: Offseason Planning
• ATC 199: Base Training Pros and Cons in the Offseason
• And More shows on the offseason here

In the meantime, today, Tawnee and Lucho share their top offseason strength training goals and exercises that we're assigning to you for this year's offseason... your homework:

Tawnee's:

• Strength
  • Squats - overhead, air, single leg, banded, bulgarian
  • Deadlifts - single leg, regular, SL with row
  • Upper body row variations pull-ups
  • TGUs - learn a skilled movement
  • military press - half kneeling press
  • KB swings - regular and single arm
  • Split squats - weighted or TRX
• Functional
  • yoga
  • stability exercises - single leg
  • crawls - bear, superman, crab
  • full locust
  • standing bow pose
  • birddog

Lucho's:

• Nordic curl
• Split squats
• Lateral movements
• Hill bounding

Questions:

• How to structure a training program that includes all the non-sport crosstraining and non-sport body work for injury prevention and more? Such as yoga, strength training, mobility sessions, relaxation, etc. it just seems like there's too much today and a full-time job!
• Pressing the reset button and starting MAF at 52 years young. But at that age, MAF heart rate leads to painfully slow training (mostly walking) and it's taking the fun out of training, so what to do? Health is a priority and goal is to train for half-marathon in 12 weeks and triathlon nationals next season.
• Our thoughts on the newest study citing the number of deaths in triathlon; read the article we reference here.
• If there is "risk of death" in partaking in triathlon, should we be concerned and potentially avoid it? Why we think - no way!
• How to make sure you're low-risk and healthy for triathlon.

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/amazon2.jpg"]The holidays are upon us! When you do your holiday (or personal) shopping on Amazon, make sure to support EP! It's super easy: Just copy and save this link in your browser for Amazon, and when you click it to shop it will automatically trigger the EP link to help support the show. Or if you don't have the link saved, just be sure to open Amazon via enduranceplanet.com—it's just one extra click to link to Amazon through the banner on our sidebar or click the Amazon links in the show notes. Thanks for supporting the show. [/sponsor]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/iStock_000021378425_Large.jpg"]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![/sponsor]

Dr. Tommy Wood is back on the show for another edition of Ask the Doctor, Tommy's sixth time as our resident doc. You can find Tommy over at NourishBalanceThrive, and be sure to check out their Elite Performance Analysis quiz. On this show, we catch up with Tommy and he tackles the following listener questions:

Tommy's published Letter to the Editor in the Strength & Conditioning Journal, written in response to a point-counterpoint article:

• A Case for and Against a Ketogenic Diets in Athletes
• Point: Matthew Kavalek and Ryan Gannon
• Counterpoint: Mike T. Nelson

• Both sides made great points, but Tommy had some extra thoughts!
• Point:
  • "the beneficial effects of a KD on aerobic performance are fairly well established"
    • Wish that were true, but isn't yet
    • Probably due to the nature of the studies
      • Louise Burke
        • Race walkers
        • Ketone ester in cyclists
    • Recent Caryn Zinn study
      • 5 cyclists on keto for 10 weeks
      • All of them lost weight
      • Peak power decreased
      • All of them saw worse time to exhaustion
      • But one had an increase in VO2Max
• Counterpoint:
  • Metabolic flexibility is important
  • Risk of "losing metabolic machinery"
    • This is only really true if you look at PDH
    • The rest of glycolysis is working just fine (FASTER study)
      • Extra pyruvate either via PC to OA
      • Or converted to lactate (Cori cycle)
    • If wanting to boost PDH and maintain metabolic flexibility on keto, do HIIT
• Remember:
  • For performance, some carbs are likely to always be important
    • Keto for the sake of keto doesn't make much sense from a performance standpoint
    • Keto athletes still eat carbs!

Questions:

Ironman athlete, 50-year-old female, with familial hypercholesterolemia (FH) - LDL's been high since 20s, on medications (Lipitor, Crestor), being advised a low-fat diet, training for Kona, having adverse effects from meds - what to do!??

• Everything MUST be discussed with a doctor/cardiologist
• FH is a result of mutations that reduce the expression or function of LDL-R
  • Reduces uptake of LDL into the liver
    • Increased LDL levels

• • When it comes to heart disease risk, LDL-P matters much more than LDL
    • High LDL-P isn't enough
      • Need some damage to the artery for cholesterol to accumulate
  • Most people have heterozygous FH
    • Only one receptor mutation
    • Increase in death from heart disease
      • Highest risk is in the 20s-40s
        • Once you reach your 60s, risk is the same
    • Lower cancer risk
    • Overall mortality rate is normal
      • You have to die of something!
  • Family tree mortality study in Holland
    • • Mortality risk and cause of death varied widely
        • Lower in 19th Century
        • Higher in 1950s
      • Determined that environment was much more important than the mutation itself.
        • Smoking, diet, exercise etc
  • In those with hFH that have had a heart attack, their LDL is not higher than those who have not had a heart attack
    • • Have higher insulin and measures of insulin resistance.
  • HbA1c is one of the strongest predictors of atherosclerotic risk in FH

• Glucose control, insulin, and insulin resistance appear to be better predictors of CVD risk in FH
• Much like in people without FH
  • Angie has:
    • "High HDL"
      • Can be dysfunctional in the setting of high oxidative stress
    • Normal triglycerides
    • Likely has a Trig/HDL ratio
  • Statins
    • No clinical trials have shown efficacy of statins specifically in FH
    • Statins have a poor ability to reduce CVD risk as primary prevention in women
    • Some evidence that statins can impair adaptations to exercise
      • May have a greater negative effect in males than in females

• Most interesting:
  • Increase the risk of type 2 diabetes, especially in women
  • Most studies show about a 50% risk increase

• • Strategies
    • Maximise expression of LDL-R
      • Ensure proper thyroid function
        • Adequate calories
          • Says she's hungry all the time
        • Adequate insulin (carb cycling?)
    • Manipulate PCSK9
      • Insulin sensitivity and *some* insulin
      • Minimise inflammation
  • Chris Masterjohn would suggest a Kitavan-style diet
    • 20% fat, 10% protein, 60-65% carbs
    • High-quality carbs (whole foods)
      • Refined carbs can increase LDL-P number
    • Probably need more protein for an athlete
  • Others would say eat a low carb diet
    • Minimises glucose influx and insulin levels
  • I'm agnostic
    • Eat whatever maximises performance while:
      • Minimising inflammation
      • Keeping HbA1c and markers of insulin/IR low
• In summary
  • • What causes heart disease in FH is what causes heart disease in everybody else
    • LDL levels don't matter on their own
      • In the HUNT-2 study, overall mortality decreased with increasing total cholesterol in women
• Take this stuff to doctor to review and make decision!
  • Ask for evidence that statins will reduce her risk of CVD as primary prevention in FH
  • Discuss the linked papers
  • Track advanced particles (LDL-P, Lp(a) etc)
    • Carnitine can reduce Lp(a)
    • Can also increase endurance performance
  • Take Q10 if continuing on the statin
    • Doses up to 600-1,000mg until muscle pain stops
    • Also fat soluble vitamins
  • Alternatives
    • Ezetimibe and low-dose statin
    • PCSK9 inhibitor?
  • Identify and minimise sources of inflammation
    • Ensure proper training and recovery

Husband needs advice for wife: References and guidance on how a natural eating lifestyle can help cure low serotonin and depression, and pros and cons of SSRIs like Prozac.

• • Let's initially say that the assumption that depression is due to a deficiency in serotonin is correct.
    • • SSRIs as the main treatment
    • Revisit previous Ask the Doc (talked about serotonin and PMS)
      • Paper by Rhonda Patrick and Bruce Ames
        • Tryptophan shunted away from serotonin production in the setting of stress and inflammation
          • Minimise those
        • Exercise and insulin (carbs) both increase the uptake of large neutral amino acids (like the BCAAs) into the muscles, which reduces competition for tryptophan to enter the brain
        • Vitamin D is required for the production of the TPH2 enzyme, which converts tryptophan to 5-HTP
          • SUNLIGHT!
        • Omega-3 fatty acids are needed at synapses in the brain to make sure serotonin signalling work properly

• Serotonin is important for mood
  • However, the suggestion that depression is due to a serotonin deficiency is not that well proven
• In general, the benefit from SSRIs in depression is minimal
  • Old studies comparing antidepressants to active placebos (usually atropine) showed very similar effects from both
  • When compared to inert placebos
    • ~40% reduction in symptoms from anti-depressants
    • ~30% reduction in symptoms from placebo
  • Though they haven't been compared directly, the effect size of SSRIs smaller than or at best equal to that seen from:
    • Meditation
    • Exercise (aerobic, yoga etc)
    • Diet
      • SMILES trial
        • 12-week trial in moderate and severe depression
        • Whole food-based Mediterranean-style diet
          • Remove sugar, fried foods, and processed grains
  • Depression probably isn't directly due to a serotonin deficiency
    • BUT is tightly correlated to inflammation
      • Genetic susceptibility
    • Optimise vitamin D and some Omega-3s
    • Reduce stress and inflammation
    • High-quality diet has an effect size at least as large as taking SSRIs
  • To get off SSRIs
    • Strategies from Dr. Josh Turknett
    • CHECK with psychiatrist
    • CAN go cold-turkey (with permission)
    • Need to believe that the other strategies are at least as good (if not better) than the pill
    • A good trick is to try paired conditioning
      • Taper down the drug (i.e. 50%)
      • Take it with something else
        • An action - meditation or exercise
        • Vitamins (Vitamin D)
        • Sugar pill (real placebo)
• Imagine getting that same mood boosting effect as you would from the full SSRI dose
  • • Taper again (25% or 0%)
  • Placebo still works even if you know it is a placebo!
    • Cure - Jo Marchant

Athletes in 50s experiencing twitchy legs in bed (restless leg syndrome). Struggling to relax muscles and can twitch violently every couple of minutes for what seems like forever. What's the research say on drinking pickle juice before bed? The Swiss brand, Sponsor, is now selling shots of vinegar, pickle juice, magnesium & quinine to relax muscles - is there any science behind this tonic?

• Start by talking about exercise-associated muscle cramps
  • This is what the Sponser supplement is designed to improve
• A large amount of the research has been done by Kevin Miller, Central Michigan University
• Initially thought that cramps were due to:
  • Dehydration
  • Electrolyte depletion
  • Some combination of the two
  • Mainly based on anecdotal studies and case reports
    • Controlled trials have shown these are likely not the cause
• Pickle juice does reduce cramping
  • Does so faster than it would take to replenish electrolytes or fluids
  • Many doses (1-2ml/kg) of pickle juice have been shown to have negligible effects on sodium and potassium levels during exercise.
    • Unlikely to be due to dehydration or electrolytes
• Another product - Hotshots
  • Roderick Mackinnon and Bruce Bean
    • Roderick won a Nobel prize for describing the structure of ion channels that contribute to nerve impulses
  • Contains acid, ginger, cinnamon, and capsaicin
• The Sponser and Hotshot product both aim to do the same thing - desensitise certain pain receptors (Transient Receptor Potential or TRP channels)
  • TRPV1 and TRPA1
• Now thought that cramps are due to hyper-excitability of α-motor neurons
  • • Brainstem and spinal cord
  • Basically get permanent contraction of the muscle
    • Or a reflex movement without a significant stimulus
• Exciting the TRP channels (skin, tongue, oesophagus, stomach) dampens down the overall excitability of other nerves
  • Use of capsaicin creams to reduce pain
• May be best to use a combination of TRPA1 and TRPV1 agonists?
• TRPV1 activators
  • Garlic
  • Capsaicin
  • Clove
  • Cinnamon
  • Acetic acid
  • Piperine (black pepper)
• TRPA1
  • Ginger
  • Mustard and wasabi
  • Acetic acid
  • Green tea catechins
• Long term quinine for muscle cramps may increase death risk.
  • Used for restless leg syndrome (I used to prescribe it!)
  • Reduces leg cramps by about 25%
    • BUT long term use (usually in the elderly) is associated with increased risk of death!
• For myoclonic jerks, as you get during early sleep, the evidence isn't as good
  • But the hyperexcitability of spinal nerves (or decreased inhibition from the brain) is thought to be part of it
    • Similar mechanism of action to cramping
  • 5-HTP may also help
• My tip: Brew a chai (green) tea with some chili and add apple cider vinegar!
  • Or eat curries

A 37-year-old female runner with Ulcerative Colitis in need of advice. Took prednisone (steroid) for last flare, never lost the weight gained, a lot of bloating issues and cortisol belly, considering digestive enzymes, fermented foods. Not following a specific diet, still eating gluten and dairy.

• Will certainly have digestive issues and a different gut microbiota in UC
• Autoimmune
  • Some evidence for elimination diets
    • Specific Carbohydrate Diet
      • May be better for Crohn's, but some evidence in UC too
    • Low FODMAP diet
    • AIP
    • I would trial one of these in that order, and re-introduce slowly over time. Dairy and gluten are two common culprits
• But good evidence for probiotics
  • VSL #3 and E. coli Nissle 1917 (Mutaflor)
  • Bio-Three (Streptococcus faecalis, Clostridium butyricum, and Bacillus mesentericus). This is a product that contains it.
    • Probiotic-3 from Advanced Orthomolecular Research
  • Mixed Bifidobacteria and Lactobacillus strains. (i.e. D-Lactate free Bifido and Lactobacillus probiotic from Custom Probiotics)
  • Bifidobacterium longum
• UC is associated with increased intestinal permeability and visceral fat
  • May contribute to her bloated feeling
  • Should improve as inflammation improves
    • Elimination diet
    • Probiotics
• Other anti-inflammatory approaches
  • Soothing gut tonics - popular in our athletes
    • • Curcumin, Boswellia, Quercetin, Marshmallow
    • GI-revive (DfH)
    • Enteromend (Thorne)
  • CBD
    • Great data in animal models of IBD
    • Some promising data in humans, including people we know and have worked with
      • Difficult to get high-quality CBD due to extraction issues
      • Elixinol is popular
        • 15mg 1-4 times per day
• If you think you have gut issues - try NBT's automated "Elite Performance Analysis" at NBT.AI

More references (mentioned on show):

• http://www.enduranceplanet.com/ask-the-doc-how-fasting-affects-females-differently-causes-and-treatments-for-pms-why-hba1c-is-an-unreliable-marker-and-more/
• http://www.enduranceplanet.com/dr-richard-maurer-decode-your-blood-tests-for-optimal-results-managing-insulin-cholesterol-thyroid-weight-fitness-and-more/
• http://www.enduranceplanet.com/nikki-kimball-on-depression-a-fat-adapted-diet-and-ultrarunning/

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]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 a n added kick![/sponsor]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/iStock_000021378425_Large.jpg"]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![/sponsor]

On this show:

• A little Kona talk.
  • For more, catch our Kona recap podcast we recorded with Thorsten Radde hours after this year's Ironman World Championships.

• The long run when training for a 50k trail run: how far?
  • Using past marathon training as a gauge for how far your 50k long run can be.
  • For 50k, something in the 25-26 mile range or 4-5 hours is a good idea for a long run.
  • Back-to-back runs also work well for 50k training when it's tough to get in long days.
  • Using the bike as a tool in 50k training - add fatigue and stimulus without adding more wear and tear.
• Should a cyclocross athlete focus on run training to enhance bike racing?
  • Cyclocross is heavily focused on skills and tactics, sprint run training can help.
  • Speed training with cyclocross (not long running and MAF): Diagonals and short, hard run intervals, as well as explosive hill repeats.
  • Incorporating a bike workout with Tabata run intervals on the treadmill.
  • Plyometrics and drills!

• Heart adaptations to endurance training.
  • What happens and should we be focused on getting a bigger pericardium? Or is there more to it?
  • Changes in the left ventricle, cardiac muscle hypertrophy, chamber size, stroke volume, cardiac output, etc.
  • Are these best achieved when young?

• How should teenage athletes maximize their participation in sports like soccer where running, speed and strength are important?
  • Off-season for youth athletes - what to do, in particular for soccer-runners?
  • Off Season Training For Youth Athletes
  • Dr. Phil Maffetone on MAF Training for Youth
  • Coaching kids with youth coach George Zack

• The MAF Method and how it relates to max HR - if at all.
  • Different ways to find your aerobic training zones: MAF (180 Formula), lactate threshold testing, max HR, etc. Reasoning and pros and cons for these methods.
  • White Paper on the MAF Method

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On this show we catch up with pro runner Tina Muir, who's had many life changes since we last spoke with her in 2016 (listen to that podcast here). If you don't know Tina, she is a pro runner from the UK and living in Kentucky with her husband, who's a running coach. Last year Tina reached new heights in her career by running in the World Championships for her home country, and just months later PR'ing in the marathon with a 2:36 (at CIM). In 2017, she decided to take a break from running to recover hear health, hormones and to start a family, which she's done with immense success. You can read about Tina's transformation on her blog here, and check out her fabulous podcast, Running 4 Real, here! Also, to learn about Tina's strength training programs that she mentions on the show, click here.

Topics covered:

• Taking a break from running - a REAL break with NO running!
• Realizing that sugar cravings meant something more - was still under-fueled and too lean for a very long time. Sugar cravings left once body was in better balance.
• Allowing the body to balance out and gain weight.
• Mentally dealing with the big changes that come with taking a break and putting your sport on hold to focus on health.
• The road to regaining a period and wondering, will it ever come back?! Keeping faith, mitigating stress and dealing with the waiting game.
• Wondering: Will I be able to get pregnant after all my body's been through?
• The benefits of having no expectations when it comes to conceiving.
• I'm pregnant - now what?
• Returning to running AFTER becoming pregnant.
• Tips for running, strength training and working out while pregnant.
• Listening to your body and not being stubborn.
• And more!