In this episode, we are joined by Dr. David Nieman, Professor in the department of biology at Appalachian State University and director of the Human Performance Laboratory. A pioneer in exercise immunology with decades of research, he discovered why marathon runners get sick after races and how to prevent it. Vikas & Dr. Nieman discussed in detail about the immune system's response to heavy training, why marathons can suppress immunity, optimal fueling strategies, and how to find your training sweet spot without falling off the overtraining cliff.

Here are some key takeaways:

• Marathon running temporarily crashes your immune system - After a marathon, your odds of getting sick are 2-6 times higher for 1-2 weeks. The stress depletes glycogen, spikes cortisol, and creates an "open window" for viruses.
• Carbohydrate is your immune system's fuel - Taking in carbs before, during, and after long runs reduces inflammation by 40%. 
• Half marathons are the safe distance - Studies show minimal immune suppression after half marathons. It's when you push beyond 90 minutes at race pace that glycogen depletion triggers immune dysfunction.
• Blueberries are nature's immune support - Eating a cup daily for two weeks before intense training lets polyphenols accumulate, reducing inflammation and boosting immune function.
• Never run through a fever - Exercising with systemic illness (fever, body aches) can trigger chronic fatigue syndrome. Take enough rest till you fully recover.
• Find your sweet spot - Persistent fatigue, irritability, and requiring naps are signs you're pushing too hard. Some athletes push too far and fall into a chronic fatigue state that ruins their lives for years.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

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