Endurance Planet

[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 an added kick![/sponsor]

On this episode of Ask the Coaches:

• Tawnee's back from her break, and her and Lucho take some time to catch up and share the latest news, including that she's pregnant! You can read more of Tawnee's pregnancy blogs and follow her journey at tritawn.com.

• Study mention - Running Exercise Increases the Intervertebral Disc
  • "Chronic running exercise in men and women is associated with better intervertebral disc (IVD) composition (hydration and proteoglycan content) and with IVD hypertrophy."
  • "Despite repetitive loading of the spine during running (considered to be a contributory factor to the development of IVD degeneration), the exercise groups of the current study did not show any detrimental effects at these lower lumbar segments. In contrast, the long-distance runners and joggers showed evidence of better IVD hydration and glycosaminoglycan content in the lower lumbar spine than those that did not perform sport.
  • "loading of the spine under body weight during running in otherwise healthy people may well be beneficial for the lower lumbar IVDs."

• Afternoon marathon meal prep: What to eat (or not eat) for a 2 p.m. marathon start, and also how to simulate this if long runs are between 3-4 a.m. due to extreme daytime heat.
  • Eat a meal ~5 hours before then have a UCAN drink pre-run! Avoid high fiber, FODMAPs, and dense foods like meats

• How does the MAF 180 Formula work if you are under 20?
  • Over 16 - use the MAF 180 Formula.
  • 16 or Under - don't use the 180 Formula, go by 165 HR. Do MAF tests at this HR.
  • Pros and cons of HR for youth and also why it's all about mindset.
  • More from Phil in this interview.
  • Talking mindset and psychology with Steve Magness.

• In a runner with intermediate experience training for a half marathon: Should long runs be at MAF? Also what if current MAF is 12mins/mile and the 1/2 marathon goal is under 8:45 - 9:00 min/mile pace.
  • Using the VDOT calculator (here) to estimate race paces for different distances.

• What gives you the best bang for the buck when it comes to weightlifting for endurance athletes (type, exercises, sets and reps)? It depends on the goal and needs:
  • Power/Speed - power is the ability to generate high amounts of force over a short period of time. The time component is key. Great for CNS training - more efficiency and muscle recruitment without adding too much mass and can improve LT. Great for EAs.
    • Plyos - 2-3 sets of 10 or so reps, or 10-30m if by distance.
    • Speed-strength weightlifting (quick and explosive not slow and steady lifting), etc. - 3-5 x 3-5 @ 50-75% max. Oly lifts, squats, DL, etc.
    • Circuits - combine all elements: plyos, speed-strength and strength.
  • Strength/Hypertrophy - Strength is how much force your muscles can generate and exert, often heavier slow strength workouts. EAs want to be strong but not bodybuilder buff. The idea is to have enough mass to help motor unit recruitment (maximize your fibers firing) for more force generation.
    • Periodize/progress:
      • Offseason: Low/mod reps, mod weight, 3-5 sets, 10-15 reps @ 65-75% max.
      • Base: 3-5 sets, 8-10 reps @ 75-80% max.
      • Build: 2-4 sets, 2-6 reps @ 85-95% max.
      • If working this into race season be sure to plan and taper! Sometimes I'll save all the heavy strength for offseason/early season and transition to more endurance/functional as race season ramps up.
  • There's also also:
    • Muscular endurance - high rep, low weight, e.g. >12 reps @
    • Functional - teaching the body to move efficiency often with low to no weights; developing coordination between the nervous and muscular systems; three planes of motion.
    • Mobility - balance, flexibility, yoga, etc.

• Can you use jump roping to maintain aerobic endurance?
• Is there difference between bouncing on both feet vs single-leg jump roping?

• Crashing after two years of high intensity interval training: constant muscle soreness, aches and pains, poor sleep, frequent sore throats, and higher than normal heart rates when resting.
  • How to recover and how long to scale back: 8 weeks minimum.
  • Is it possible to use MAF throughout the year AND incorporate higher intensity intervals (Z4, Z5 and Z6)? Yes, but not all at once - patience!
  • How can you balance Maffetone and Friel's training techniques?
  • Our Kona special with Joe Friel.

[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]

On this show Lucho and George Zack chat it up and cover:

• US Masters National Championships
• Training for speed.
• Is marijuana a performance enhancing drug?

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

Dr. David Minkoff is an alternative health practitioner and triathlete based in Florida. At 69 years young, he has completed 42 Ironmans and feels healthier than ever. He was also Endurance Planet's resident doctor for our Ask the Doc shows back in the day (see archives). On this show we catch up with David, talking about his alternative health practice, training and racing, and supplements, including a refresher on amino acids like PerfectAmino for our new fans!

On Alternative Medicine and Health Maintenance

• How Dr. Minkoff got into alternative medicine and the story of his wife's amazing recovery from a debilitating autoimmune condition.
• How to keep a robust, strong immune system that does not go into overdrive.
• Are autoimmune conditions on the rise, and if so why?
• Identifying toxins in our environments and bodies.
• Risks of glyphosate and other chemicals laden in foods.
• The importance of a clean organic diet and knowing the source of your food.
• If you're healthy you can "get away" with a bit more like eating out and not eating entirely organic, but if your health needs work then go all in until you're better.
• Once you're healthy, can you resume eating foods that once were triggers? it depends.
• Signs to tell if you're in good health or in need of detox and support.

On Training and Racing

• Dr. Minkoff has completed 42 Ironmans and is training for #43!
• He has dabbled with MAF--his thoughts as a master's athlete and how he's modified it to fit his needs and make progress.
• The ability to push hard and reach very high intensities in short races (i.e. 170+ HR in a sprint triahtlon run). Why this is so good for athletes, young and old but not to be overdone.
• Running for masters (Minkoff's way): volume, intensity, shoe choice
• Supplementing
• The top supplements Dr. Minkoff recommends:
  • BodyHealth Multi
  • BodyHealth Fish Oil
  • PerfectAmino
• On PerfectAmino, a blend of essential amino acids in the right ratio for optimal absorption:
• Specific benefits of essential amino acid (EAA) supplementing for athletes
• What's the difference between EAAs and protein in food?
• Digestibility of protein from food - if you're on anti-acids you may not be getting adequate protein from your food.
• Digestibility of PerfectAmino and body's ability to use it in comparison
• How EAAs have specific benefits to low carb athletes, those looking to control carbs, and those doing IF or fasting.
• Keto athletes may need to watch protein, but EAAs are ok and won't spike glucose.
• Keto for men vs. women.
• Dosing with PerfectAmino:
  • Take 6-7 if you're less than 120 lbs
  • Take 10 or more if you're over 120 lbs.
  • Taking extra will not have an adverse effect.
• Best to take before exercise.
• EAAs role in mitigating central fatigue so you can go longer.
• Is PerfectAmino safe for pregnant women? Yes, and recommended!

• Meet Greg White, a professional writer, avid runner and student of all things health.
• How to begin using minimalist shoes after a back injury and 4 year break from running. Book link:https://www.amazon.com/Whole-Body-Barefoot-Transitioning-Footwear/dp/0989653986
• How best to structure training with MAF + intensity.
• What exactly a taper is and several strategies to you can use.
• What do you do when you plan to build a two year base.

[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]

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!

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/iStock_000021378425_Large.jpg"]You can support EP when you shop online! Simply open Amazon via enduranceplanet.com to do your online shopping—it's just one extra click to link to Amazon through the banner on our sidebar or click theAmazon links in the show notes.[/sponsor]

• 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.

[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]

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.
  • High waist circumference value—if it's half your height or more, that's not good.
  • 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.
• Are Olympic athletes free from cardiovascular diseases? Systematic investigation in 2352participants from Athens 2004 to Sochi 2014
  • Assessed the prevalence and type of CV abnormalities.
  • 2352 Olympic athletes average age of 25.
  • 92 athletes (3.9%) showed abnormal CV findings.
  • Structural abnormalities (6 types) included
    • Inherited cardiomyopathies (n=4)
    • Coronary artery disease (n=1)
    • Perimyocarditis (n=4)
    • Myocardial bridges (n=2)
    • Valvular and congenital diseases (n=45)
    • Systemic hypertension (n=10)
  • Primary electrical diseases (4 types) included
    • Atrial fibrillation (n=2)
    • Supraventricular reciprocating tachycardia (n=14)
    • Complex ventricular tachyarrhythmias (non-sustained ventricular tachycardia, n=7; bidirectional ventricular tachycardia, n=1)
    • Major conduction disorders (Wolff-Parkinson-White (WPW), n=1; Long QT syndrome (LQTS), n=2).
  • Conclusion: "This study revealed an unexpected prevalence of CV abnormalities among Olympic athletes, including a small, but not negligible proportion of pathological conditions at risk. This observation suggests that Olympic athletes, despite the absence of symptoms or astonishing performances, are not immune from CV disorders and might be exposed to unforeseen high-risk during sport activity."
• Running as a Key Lifestyle Medicine for Longevity
  • Recently, specific questions have emerged regarding the extent of the health benefits of running versus other types of PA, and perhaps more critically, whether there are diminishing returns on health and mortality outcomes with higher amounts of running.
  • In general, runners have a 25%–40% reduced risk of premature mortality and live approximately 3 years longer than non-runners.
  • After controlling for smoking, booze consumption, body mass index, and the like, running still was found to reduce all-cause mortality risk.
  • Roughly each hour spent running adds 7 hours to one's lifespan.
  • Running might just be the most cost-effective "life medicine" from a public health standpoint,
  • Found that even slow jogging is consistently considered a vigorous-intensity physical activity.
• Physical activity and telomere length in U.S. men and women: An NHANES investigation
  • Telomeres are nucleoprotein caps positioned at the end of chromosomes.
  • Aging causes telomeres to shorten significantly and results in gradual cell deterioration.
  • Regular physical activity reduces disease risk, possibly due to the preservation of telomeres. Results showed that regular activity accounted for significantly longer telomeres in U.S. adults.
  • The longer telomeres found in active adults accounted for 9 years of reduced cellular aging.
• Dose of jogging and long-term mortality: the Copenhagen City Heart Study
  • Compared with sedentary nonjoggers, 1 to 2.4 h of jogging per week was associated with the lowest mortality.
  • The optimal frequency of jogging was 2 to 3 times per week.
  • The optimal pace was slow or average.
  • The lowest HR for mortality was found in light joggers, followed by moderate joggers and strenuous joggers.
  • "The findings suggest a U-shaped association between all-cause mortality and dose of jogging as calibrated by pace, quantity, and frequency of jogging. Light and moderate joggers have lower mortality than sedentary nonjoggers, whereas strenuous joggers have a mortality rate not statistically different from that of the sedentary group."

Show Notes: 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.

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Screen-Shot-2016-09-15-at-8.25.33-PM.png"] If you're looking to take the holistic healthy life a step further but you're not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you'll find Tawnee's resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization--the same resources and tools she uses for her athletes and clients. No gimmicks at LPC, Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC's integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals.

EP fans get your first month FREE at Life Post Collective using code "ep2017" - act now and make this the best year ever![/sponsor]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/iStock_000021378425_Large.jpg"]You can support EP when you shop online! Simply open Amazon via enduranceplanet.com to do your online shopping—it's just one extra click to link to Amazon through the banner on our sidebar or click theAmazon links in the show notes.[/sponsor]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/iStock_000021378425_Large.jpg"]You can support EP when you shop online! Simply open Amazon via enduranceplanet.com to do your online shopping—it's just one extra click to link to Amazon through the banner on our sidebar or click the Amazon links right here in the show notes.[/sponsor]

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, so what's her take on this considering she's anti-sugar (refined, processed stuff) but ok with certain carbs?
• Do you budge at all on eating this perfect nutrient-dense diet, say for the occasional indulgence in a social setting, or in effort to not be too orthorexic and mentally crazy over food? I mean I love everything you say, but I can already see myself wanting to get OCD about only eating perfectly and I know many in our audience are probably like me where we can take health perfection too far.
• Can healthy eating/living go too far where it's mentally unhealthy?

Tying in the Human Diet and Deep Nutrition to the needs of athletes:

• First, how can so many elite endurance athletes get away with a crap diet and still perform well and look awesome? (Is this related to the supermodel who eats twinkies and smokes—as mentioned in the book?)
• Junk diets destroy collagen and can even put athletes at risk for diabetes.
• Is the Human Diet safe for athletes?
• For example, it's still on the low carb side—basic recommendation in the book are for about 90-130 g carbs over a day (14% of calories), and definitely high on fats. This information MUST be adjusted for an athlete's activity levels and likely more carbs needed, but be sure to have your carbs post workout and/or with dinner; not at breakfast and not before workouts.
• But the Human Diet allows for a variety of carbs like sprouted bread or beans, rice, corn masa, fruit, etc., just keeping to moderation.
• Also is 14% calories from carbs is too low for females, athlete or not?
• Too high carbs can mess with hormonal function, but can't also too low carb?
• Sports nutrition talk and looking at new-age science to make new guidelines
• Dr. Cate's take on fat for fuel for athletes, vs "old school" carb loading.
• Lately there have been more FODMAP intolerances being identified in athletes, especially dairy, so how would you suggest individualizing this?
• Yay or nay on food allergy tests - why Dr. Cate says they're incredibly flawed and that elimination diets are your best bet.
• Some inclusions in the Human Diet you don't see everywhere these days:
  • Gluten, dairy, corn tortillas… things like real milk not nut milk, and plenty of cheeses and yogurt.
• On gluten—why gluten may be ok for some, and not for others in particular immune function and when we create antibodies to gluten?
• What are some fast, simple changes to make to one's diet according to Dr. Cate:
  • Salad
  • Dairy
  • Organ meats
  • Fermented

Quotes from Deep Nutrition:

• "Within a given family, the earlier the abandonment of traditional foods for a diet of convenience, the more easily perceptible the decline."
• "As much as hospitals and clinics like to talk about wellness and prevention, the truth is, a real discussion about healthy eating cannot take place in a doctor's office. Tis is why in order to check of the "nutrition-discussion box" they rely on sound-bites, like "eat your colors," which doesn't really mean much, or "everything in moderation," which, in a world where toxins are marketed as health foods, can be harmful advice. Providing real dietary guidance requires far more time with patients than insurance models currently allow. You could fill a book with what needs to be discussed for anyone to adopt a truly healthy diet—which is why, in 2003, I started writing this one."
• "One of the most important new concepts of Deep Nutrition is the idea that the foods parents eat can change the way their future children look. recognize two toxic substances present in our food that are incompatible with normal genetic function: sugars and vegetable oils. We're going to put calorie counting and struggling to find the perfect ratio of carbs to protein to fat on the back burner. These exercises don't reveal what really matters about your food."
• "What if you could re-engineer your genes to your liking? Want to be like Mike? How about Tiger Woods? Halle Berry? George Clooney? Or maybe you want to change your genes so that you can still be you, only better. Maybe you want just a modest upgrade—a sexier body, better health, greater athleticism, and a better attitude."
• "Epigenetics helps us understand that the genome is more like a dynamic, living being—growing, learning, and adapting constantly. You may have heard that most disease is due to random mutations, or "bad" genes. But epigenetics tells us otherwise. If you need glasses or get cancer or age faster than you should, you very well may have perfectly normal genes. What's gone wrong is how they function, what scientists call genetic expression."
• "Getting sick isn't random. We get sick because our genes didn't get what they were expecting, one too many times. Most importantly, I've learned that food can tame unruly genetic behavior far more reliably than biotechnology. By simply replenishing your body with the nourishment that facilitates optimal gene expression, it's possible to eliminate genetic malfunction and, with it, pretty much all known disease. No matter what kind of genes you were born with, I know that eating right can help reprogram them, immunizing you against cancer, premature aging, and dementia, enabling you to control your metabolism, your moods, your weight—and much, much more."
• "The reason that so many of us have health problems today is that we no longer eat in accordance with any culinary tradition. In the worst cases of recurring illnesses and chronic diseases that I see, more often than not, the victim's parents and grandparents haven't, either. Tis means that most Americans are carrying around very sick genes."

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PhatFibreV2logo.png"]This episode is brought to you by Phat Fibre, an MCT powder supplement designed by athletes and scientists that aids in maximum performance without causing GI side effects. Phat Fibre is a gluten-and dairy-free hypoallergenic slightly digestible fibre that gives just enough slow-release carb to maximize performance without affecting blood glucose levels and also curbs appetite for hours. It's ideal for low-carb or carb-conscious athletes and you can use it in conjunction with other products we love including UCAN and PerfectAmino. Find out more details on our shop page. BEST OF ALL: EP fans get 15% off this cutting-edge sports nutrition product with code "EP." Click here to get your hands on Phat Fibre now![/sponsor]

[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]

• 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 ultra (Badwater Cape Fear) and the best way to build specific strength for sand running when you don't have access to sandy beaches to train on.
• Are 3 mile MAF runs enough of a stimulus to elicit a change in fitness? Why it depends and for whom would 3 miles be great and for whom would it be not enough?
• Since the success of a MAF program is heavily dependent on volume but ramping up hours too quickly is dangerous, adding in some elliptical training seems wise to strengthen your aerobic base but not risk injury....
  • Does doing MAF on the elliptical for 60-plus minutes complement MAF running training or would this not be enough of a stimulus?
  • Would it be better crosstraining than the MAF on the bike?
• Is MAF right for me or should I add more intensity? "I work out for health but also to be able to compete with my friends on MTB races (and the occasional run). I have to balance training with a full time job and family of four kids. So I get between 2-6 workouts per week, it varies a lot."
• Periodizing MAF based on your time availability and goals.
• Recovery tips...
  • What's Lucho prioritizing with his recovery these days?
  • Nutrition: eating/supplementing after a long run?
    • PerfectAmino - powder or pill form
  • Stretching: when to stretch, mobility practice, yoga, etc?
  • Rest day: what's the best to do?
  • Other: contrast bathing, cold therapy, sauna?