Dr. Leo Kormanik Running Expert and his colleagues, including Dr. Matt Pisanelli and Zach Goulet, discuss the benefits of heat and cold therapy, specifically sauna work and cold plunges, for athletic performance and recovery. 

1.) They explain how heat training helps increase blood volume, capillarization, and heat shock proteins, leading to improved performance and recovery. They also discuss the importance of timing sauna sessions for optimal results, recommending heat training in the evening for better sleep and cold exposure in the morning for increased alertness. They share their experience with heat training and sauna work to improve his tolerance to heat and prepare for upcoming races. They also mention the use of an infrared sauna, which provides a more pleasant experience compared to traditional Finnish saunas. 

2.) Cold plunges, saunas, and heat training have numerous benefits for physical and mental health. Saunas can be used for longer periods of time compared to traditional steam saunas, and infrared saunas can stimulate mitochondria for increased energy. Heat training can also be achieved through warm showers, baths, and raising the temperature in workout rooms. Cold plunges can improve recovery and mental state, with acclimation to the cold taking time but resulting in quicker warming up afterwards. 

3.) Daily cold showers can be beneficial, with starting with the head first helping with shock and activating the brainstem. Cold plunges can also increase energy levels and have similar benefits to cryo chambers.Cold plunges are the best way to quickly cool down because water pulls heat off the skin faster than air. Cold showers are less effective because there is less water contact with the skin. Cold plunges can be therapeutic and mentally beneficial, helping to reduce stress and improve focus. 

4.) The duration of time spent in a cold plunge can vary, with some people timing themselves while others prefer to stay in until they feel ready to come out. Cold exposure can initially be uncomfortable, but the body adapts and the mind becomes more focused. It is important to slowly acclimate to the cold and not panic, as it can be a shock to the system for some people.The conversation discusses the benefits of cold exposure, such as cold plunges and cold hikes, in improving mental and physical resilience. 

5.) The process of challenging oneself to cold temperatures can help convert white fat into brown fat, increase energy production, and improve overall health. By exposing the body to temperature changes, blood vessels are trained to expand and contract, potentially preventing clot formation and improving overall cardiovascular health. Embracing discomfort through cold exposure can also help individuals become more resilient in facing life's challenges. 

Overall, the theme is centered around the importance of making small investments in health through cold exposure to prevent larger health issues in the future is highlighted.

Welcome to another inspiring episode of the MindBody Marathon podcast, hosted by Dr. Leo Kormanik Running Expert. Join us for an enlightening conversation with Olympic gold medalist Katie Moon, where we explore the intricate journey of a world-class athlete. Katie shares her personal experiences, from overcoming injuries like Achilles tendinosis to the mental challenges faced by elite competitors.

In the "MBM Katie Moon" podcast episode, Olympic gold medalist Katie Moon discusses her current season update, dealing with Achilles tendinosis and recovering from a PRP injection. She also shares her love for fashion, having studied abroad in Paris for a fashion program, and her experience with mental blocks in pole vaulting as a female athlete. Katie emphasizes the importance of real confidence, preventative care, and listening to one's body to achieve success in track and field. She also shares her personal experiences with going gluten-free and the importance of community support throughout her athletic career. Katie plans to participate in one more meet before the trials and is excited to inspire young girls in the sport.

Also in this episode, Katie discusses her approach to training, recovery, and maintaining peak performance, including insights into her daily routines, diet, and the mental strategies that have propelled her to the top of her sport. Discover how she balances the demands of professional pole vaulting with her passion for fashion and the support she received from her hometown of Olmsted Falls.

Whether you’re an aspiring athlete or simply fascinated by the mindset of champions, this episode offers valuable lessons on resilience, focus, and the pursuit of excellence. Tune in to hear Katie’s story and gain inspiration from her incredible journey.

Listen now to elevate your understanding of what it takes to achieve greatness in both sport and life!

Welcome to Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing. 

On this episode, host Dr. Leo Kormanik Running Expert is joined by Dr. Alia Whitman, a medical doctor transitioning into the world of health coaching, and his wife Samua Kormanik. Our conversation centers around the transition from mainstream medicine to holistic health practices, the challenges within the healthcare system, and the importance of individualized care for overall well-being.

Alia shares her journey from being a medical director in an emergency room to embracing alternative health and wellness practices. We touch on the distinctions between "sick care" and "health care," and the shift towards concierge and cash-based medical services to provide a more holistic approach to healthcare. Our discussion also highlights the importance of addressing root causes rather than just symptoms and bridging patients into health and function.

We also talk about the misconceptions surrounding choosing natural or alternative treatments over traditional medicine and stress the significance of collaborative, multidisciplinary care. With a focus on proactive health measures and individualized patient needs, we encourage everyone to invest in their health before severe issues arise. Remember, your health is a marathon, not a sprint, and Mind Body Marathon is here to guide you along the way. Stay tuned for more enriching discussions and insights in our upcoming episodes.

Key Takeaways:

1. Holistic Healthcare Approach: The episode emphasizes the importance of bridging mainstream medicine and alternative approaches to healthcare to address root causes, focus on individual needs, and provide more comprehensive care.

2. Proactive Health Investment: Encouraging a proactive approach to health, the hosts and guest advocate for investing in well-being early on, rather than waiting for severe health issues to arise, to promote longevity and vitality.

3. Collaborative Care and Patient Engagement: Highlighting the significance of collaborative, multidisciplinary care, the episode underscores the value of finding trusted healthcare providers who understand and support individual patient goals for improved engagement and satisfaction.

4. Personalized Healthcare and Purposeful Living: The discussion on personalized healthcare stresses the importance of understanding individual priorities, values, and health span to foster purposeful, engaging lives, even in older age.

5. Challenges in Healthcare System and Patient Expectations: Addressing various challenges within the healthcare system, including financial pressures, patient expectations, and practitioner limitations, the episode underscores the need for breaking down healthcare silos and managing realistic patient expectations for better outcomes and satisfaction.

Welcome to The Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing.

This episode brings a deep dive into the mindset, training, and racing strategies of elite athletes, focusing on special guest Clayton Murphy, a two-time Olympian in the 800 meters. Hosted by running expert Dr. Leo Kormanik, and featuring massage therapist Zachary Goulet, this conversation explores Clayton’s preparation heading into the 2024 track season in Paris, his return to form, and his unique training perspectives.

Clayton takes us through his experience traveling to China for his first race of the season, feeling underprepared yet still achieving the Olympic trial standard with a 1:45 run. The discussion unwraps his physical and mental preparation, including weight management strategies and improved lifestyle choices that helped him regain his fitness after a long off-season. Trail running, nutritional adjustments, and strategic training adaptations form the backbone of Murphy’s approach to gearing up for the competitive season.

Throughout the episode, they discuss the intricacies of race strategies, the changing dynamics of 800-meter races, and the vital role of mental resilience. Clayton reflects on his race experiences in LA, Budapest, and China, emphasizing the importance of making confident decisions and being adaptable. The dialogue also considers the benefits and challenges of Clayton's pivot to trail running for overall mental and physical well-being.

The conversation concludes with insightful reflections on support systems and the critical role they play in athletic success, drawing an engaging comparison to the collaborative environment of Formula 1 teams.

Key Takeaways

1. Importance of Mental Preparation: Clayton Murphy shares his rituals and mental strategies leading up to important races, underscoring the significance of a prepared mindset. This includes visualizations, adaptability in routines, and confidence-building, essential for high-stakes athletic performance.

2. Adapting Nutrition for Performance: Clayton’s approach to nutrition during the race season involves cutting out late-night snacks and fast food, focusing instead on healthier options to maintain his weight and enhance performance. His experience highlights the impact of disciplined eating habits on athletic success.

3. Flexibility in Training: Adapting to various environmental conditions and race formats is critical. Murphy’s shift to trail running illustrates the importance of flexibility in training approaches, emphasizing stability, strength, and mental resets. This adaptability ensures preparedness for diverse competition scenarios.

4. Evolving Race Strategies: Race dynamics, especially in the 800 meters, are continually shifting. Murphy discusses the slower paces in the first lap and the need for strategic positioning and decision-making. Understanding and anticipating race flow can significantly impact performance outcomes.

5. Team Support and Comparisons to Formula 1: The role of coaches, training partners, and support staff is paramount. Dr. Leo draws an engaging comparison to the collaborative effort seen in Formula 1, highlighting how an athlete’s success is often a team accomplishment. This reinforces the importance of a well-rounded support network.

Remember to tune in next week for more insights aimed at helping you lead a healthier, more balanced life. Your health is a marathon, not a sprint, and the Mind Body Marathon is here to help you set the pace.

Welcome to The Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing.

Today’s episode is all about injuries: how we can avoid them, how to recover from them, and the psychological and physiological impacts they can have. Our host, running expert Dr. Leo Kormanik, is joined by two colleagues from Ohio Sports Chiropractic, Dr. Matthew Pisanelli, also a chiropractor, and Zach Goulet, a licensed massage therapist. 

As athletes themselves, they share their own stories of overcoming significant injuries, emphasizing how these experiences cultivated a stronger appreciation for health and a proactive approach to life. The conversation transitions into a detailed discussion about the evolution of sports therapy, including the shift towards more effective injury management techniques and the role of technology in tracking recovery.

Matt and Zach share their histories of severe injuries, both personal and professional, dissecting the physical and psychological impacts these have on athletes. They also share their expert strategies for coping with and recovering from injuries, stressing the importance of understanding the body's signals and adopting comprehensive recuperation practices, including mindful meditation, and quality sleep hygiene.

Remember to tune in next week for more insights aimed at helping you lead a healthier, more balanced life. Your health is a marathon, not a sprint, and the Mind Body Marathon is here to help you set the pace. 

Key Takeaways

1. Gratitude and Proactivity: A distressing experience, such as a serious injury, can be transformative, fostering a sense of gratitude and a more proactive attitude toward health and life in general. This shift in perspective is crucial for long-term wellness and success in any field.

2. Evolution of Sports Therapy: The field of sports therapy has seen significant advancements over the years, with techniques such as foam rolling and manual therapy becoming more mainstream in managing injuries effectively. These developments underscore the importance of staying informed and adaptable to new health practices.

3. Injury Awareness and Management: Understanding the difference between normal muscle soreness (DOMS) and injury pain is vital for proper self-care. Our guests highlighted the importance of acknowledging pain signals without fear, using appropriate pain scales, and adopting strategies that prevent injury aggravation.

4. The Psychological Impact of Injuries: Injuries not only affect physical capabilities but also challenge mental resilience. The discussions elucidate the psychological struggles athletes face during injuries and the importance of mental toughness and strategic psychological approaches, such as mindfulness and positive thinking, in overcoming these hurdles.

5. Importance of Sleep and Recovery Quality sleep and proper rest are foundational for effective injury recovery and overall health. The podcast covered various strategies to enhance sleep quality, including setting the right room temperature, using reliable sleep-tracking devices, and engaging in calming pre-sleep routines.

Welcome to The Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing.

On today’s episode, Dr. Leo running expert is joined by his wife, Samua Kormanik, who, despite having ran several marathons, hates running. Together, they’re diving into the emotional and mechanical dynamics of running marathons, revealing how this demanding sport shapes the body and the mind.

Marathons are not merely about running 26 miles; they are a holistic challenge that tests your physical readiness and mental fortitude. Samua shared her experiences with self-doubt before races, while Dr. Leo discussed the lessons learned from not finishing marathons. This conversation highlighted the need for thorough mental and physical preparation, acknowledging that sometimes, the mental barriers are as taxing as the physical ones.

Running tightens more than just your schedule; it tightens your body and can even play a role in how your skin ages, thanks to the impact on fascia. Dr. Leo, with his background in sports medicine and physiology, detailed how running influences everything from bone mass to muscle density, and the crucial role of body mechanics in avoiding injuries. Understanding individual physicality can significantly enhance your training and prevent common running injuries.

Yet, running is more than biomechanics. It’s about the joy of pushing your limits, the simple pleasure of movement, and sometimes, the therapeutic solitude of a long run. Dr. Leo and Samua shared personal stories that highlighted the emotional rewards of running, such as Samua’s touching recount of her daughter’s participation in a 5k race, shedding light on the inclusive spirit of the running community.

Beyond the physical and emotional, the episode also tackled practical tips for both aspiring and veteran runners, from addressing running-related injuries to embracing the communal joy of themed races like the upcoming Disney 10-miler.

Remember to tune in next week for more insights aimed at helping you lead a healthier, more balanced life. Your health is a marathon, not a sprint, and the Mind Body Marathon is here to help you set the pace. 

Key Takeaways:

1. Mental Fortitude Equals Physical Strength: Dr. Leo emphasized the importance of mental resilience over physical prowess in marathons. Successful runners cultivate a strong mental game to complement their physical training, meeting both visible and invisible challenges head-on.

2. Tailored Training is Crucial: Acknowledging individual differences in flexibility, strength, and overall body mechanics is vital. Dr. Leo discussed the necessity of customizing stretching, strengthening, and recovery plans to fit personal needs, which helps in achieving better performance and avoiding injuries.

3. The Joy of Running: Both hosts delved into the intrinsic pleasures and motivational aspects of running. For Samua, running offers a sense of personal accomplishment and emotional release, while Dr. Leo sees it as a means to enjoy physical exertion and mental clarity.

4. Understanding Your Body Mechanics: It’s essential to know how your body works. Dr. Leo’s insights into the mechanical aspects of running—such as how the sport affects bone density and muscle tightness—can empower runners to make informed decisions about their training regimes.

5. Community and Inclusion in Running: Running is for everyone. This episode underscores the inclusivity of running, celebrating how it brings people together, fosters communal support, and encourages individuals of all abilities to participate and enjoy the myriad benefits of the sport.

Welcome to The Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing.

Today’s episode is all about coaching: the experience both as coaches and as the athlete being coached, and the current paradigms and ideas around coaching. Our host, running expert Dr. Leo Kormanik, is joined by two colleagues, Jeremy Pope, a veteran ultra-marathoner, and Zach Goulet, a licensed massage therapist. 

All three of the men have been on both sides of coaching–as athletes in high school, college, and as professionals, as well as having coached other athletes themselves. This discussion circles around a central theme of coaching paradigms, personal experiences from high school to professional running, and the profound influence of coaching on athletes' performances and mental condition. 

Dr. Lea kicks off the conversation by reflecting on his early coaching days and the evolution of running logs that sparked competitive spirit among runners. Jeremy and Zach share their own stories, detailing their respective journeys through the realms of running under different coaching styles. 

Together, they emphasize the importance of having a coach who isn't just a guide but a connector who truly understands the athlete's physical and mental needs.

Throughout the episode, the trio debates the effectiveness of modern training techniques, the critical role of mental resilience in endurance sports, and the potentially negative impacts of social media and superficial motivational sources on an athlete's genuine passion and mental toughness. The importance of understanding the "why" behind an athlete's drive for enduring physical challenges is considered fundamental in achieving their true potential.

Remember to tune in next week for more insights aimed at helping you lead a healthier, more balanced life. Your health is a marathon, not a sprint, and the Mind Body Marathon is here to help you set the pace. 

Key Takeaways

1. Personal Coaching Relationships Are Crucial: Leo, Jeremy, and Zach each emphasized the tremendous impact of having a coach who can provide not only training guidance but also mental and emotional support. The connection between a coach and an athlete goes beyond workouts; it’s about building trust and understanding personal limits and ambitions.

2. Understanding Individual Athletic Needs:They discuss the dangers of a one-size-fits-all approach to training, highlighting the importance of personalized coaching that adjusts to an individual's metabolic, psychological, and physical attributes, and responds to personal life situations and pressures.

3. Significance of Mental Toughness in Ultra Running: Jeremy shared his intrinsic motivations and the dark, challenging moments faced during ultra-marathons. These stories illustrate the necessity of mental fortitude, an aspect as crucial as physical stamina, if not more, in overcoming extreme challenges.

4. Coaching Beyond Technicalities: There was a unanimous agreement on the need for coaches to prioritize mental conditioning and toughness alongside physical training. It’s about shaping an athlete's mindset to tackle both seen and unforeseen challenges during their endurance pursuits.

5. Impact of Social Media on Athlete Psychology: The conversation briefly touched on how modern athletes are influenced by social media, where the emphasis is often misplaced on mimicking successful figures without understanding the context of their success. Authentic experiences and individual-centric coaching are deemed more beneficial in fostering true sportsmanship and mental resilience.

Welcome to The Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing.

Running is one of the best forms of exercise to improve both your mental and physical health, leading to stronger cardio health, more sleep, higher energy, and even stronger immune systems. But it’s not the only way to get healthy. This podcast will explore running as well as other exercise, health, and wellness topics that relate to nearly everyone.

Hosted by Dr. Leo Kormanik running exper, this podcast will offer insights into getting or staying fit without the risk of injury, tips and tricks for improving your health for the long-term, and a deeper understanding of health trends and fads that may or may not be beneficial for you.

The goal is simple: to help you better understand both your body and mind so you can live a healthier life. 

Dr. Leo is a sports chiropractor, running physiologist, and former elite runner with a marathon time of 2:18. His career is focused on helping runners, athletes, and workout novices improve their performance and reach their health goals while reducing the risk of exercise-related injuries. 

Each week, Dr. Leo and his guests will be exploring topics that are relevant to fitness newbies, elites, and everyone in between, including:

• The doubts and anxieties that hold us back from our physical and mental potential
• Differentiating between injuries and muscle fatigue to speed up recovery and avoid greater damage
• The myths and facts surrounding current and past wellness trends, such as ice baths, saunas, cupping, acupuncture, cryotherapy, and hyperbaric therapy
• Fitness goals (and how to reach them) no matter where you’re starting out

Your health is a marathon, not a sprint, so start taking the steps to better long-term health. The Mind Body Marathon is here to help you set the pace.