The Formula

Dr Dan Plews sits down with Dr Alan McCubbin - sports nutrition researcher and one of the most credible voices on sodium and hydration in endurance sport - to separate the science from the marketing. They cover what sodium actually does in the body, why fluid balance matters more than sodium dose alone, and where supplementation genuinely makes a difference.

10 key takeaways for athletes

1. Sodium's primary job is signalling to your brain whether to drink more, retain fluid, or excrete water - not hydrating you directly.
   
2. Changing your diet for three days shifts sweat sodium concentration by around 10 to 12 percent. Real but modest.
   
3. True sodium deficiency from sweat losses is extremely unlikely in modern diets. Most problems come from fluid imbalance not sodium depletion.
   
4. Your kidneys adapt fast. Athletes who lost 5,500mg of sodium over five hours cut their urinary sodium excretion by two thirds in the 24 hours after -- without supplementing.
   
5. The 1,000mg morning sodium trend is a hydration retention play. It works when drinking large volumes on an empty stomach. Once food is involved the effect largely disappears.
   
6. Pre-exercise hyperhydration is the clearest use case for sodium -- most relevant for hot, high intensity events where fluid access is limited during competition.
   
7. Sodium during exercise doesn't directly improve performance. If it helps you drink enough fluid to stay hydrated, performance may improve as a result.
   
8. Hyponatremia is a fluid problem not a sodium problem. Overdrinking is the risk. Sodium cannot rescue clear overhydration.
   
9. Sweat sodium testing has limited value if your event is under four hours. General guidelines are enough for most athletes.
   
10. Sodium matters but context matters more. Event duration, heat, and drinking behaviour should drive your hydration strategy -- not chasing a specific number every session.
    

00:00 - Why Dan wanted Alan on to talk sodium
03:34 - The old research on diet and sweat sodium
09:10 - What sodium actually does in the body
11:32 - How sodium drives thirst and kidney responses
22:16 - Five hours of heat running and kidney adaptation
26:32 - The rise of the 1,000 milligram morning sodium trend
36:44 - Pre-loading fluid for hot, long events
47:04 - During-exercise sodium and the real mechanism
49:24 - What hyponatremia actually does in the body
60:21 - Why recovery and post-exercise hydration is where sodium helps most
64:25 - Whether sweat sodium testing is worth it for most athletes
69:21 - Where Pillar's 400 milligram hydration product fits

Connect:

Dr Alan McCubbin: https://www.instagram.com/fuelingendurance/

Dr. Dan Plews: instagram.com/theplews

Shop: pillarperformance.shop

Instagram: instagram.com/pillarperformance

Strava: strava.com/clubs/1108245

The Formula by PILLAR Performance - Paul Booth

PhD nutritionist Paul Booth - the coach behind both 2025 UTMB winners - sits down with Dr. Dan Plews to challenge some of the most widely accepted conventions in endurance nutrition. Why the push toward 120g of carbohydrate per hour is getting ahead of the evidence. Why your gut, not your fitness, is often the deciding factor on race day. And how elite ultra runners are actually fuelling in competition.

Timestamps:

00:00 - Introduction to carbohydrate fuelling debates in endurance sports

00:13 - Paul's balanced approach: science-driven carbohydrate recommendations

00:43 - Variability among athletes: from 70 to 110 grams per hour

02:25 - Paul's background: from film industry to elite sports nutrition

09:28 - Elite athletes like Tom Evans: metabolic characteristics and genetic advantages

13:02 - The process of working with elite athletes: brief, data analysis, lab testing

15:04 - Nutritional strategies: setting carbohydrate and fuelling goals

18:56 - Cycling carbohydrate intake to match terrain and effort

22:38 - Real-world studies on carbohydrate intake: from 70 to 120 grams per hour

28:56 - Lab testing on Tom Evans' carbohydrate metabolism

32:48 - The role of carbohydrate loading: optimal duration and timing

41:28 - The aim of Paul's PhD: understanding ultra runner metabolism

48:14 - The effect of carbohydrate ratios on absorption and performance

52:18 - Study results: GI issues linked to higher carbohydrate doses

60:47 - How dual carbohydrate strategies improve oxidation and reduce gut issues

63:08 - Debunking outdated myths: the inefficacy of 2:1 carbohydrate ratios

75:02 - Risks of over or under fuelling during races

80:30 - Case study: an elite runner's nutritional strategy and race success

83:01 - Final thoughts: science-guided, adaptable fuelling strategies

Connect:

Paul Booth: instagram.com/ultra.endurance.nutritionist

Dr. Dan Plews: instagram.com/theplews

Shop: pillarperformance.shop

Instagram: instagram.com/pillarperformance

Strava: strava.com/clubs/1108245

Discover the secrets behind elite endurance performance, aging muscle health, and innovative training strategies shared by renowned Surf Ironman champion Alastair Day and sports scientists. This episode explores practical tips for optimising training, nutrition, inflammation management, and longevity in sport.

In this episode:

• Ali's transition from peak competitive Ironman racing to retirement and maintaining a healthy lifestyle

• Key nutritional strategies for endurance athletes, including carbohydrate loading and fuelling during multi-hour races

• The science of mitochondrial health, aging, and how consistent aerobic exercise can reverse mitochondrial decline

• Combining altitude and heat training for enhanced hematological benefits

• Managing inflammation and injury with natural anti-inflammatory supplements

• Practical advice for young athletes: small habits that lead to consistent, long-term success

• The impact of mitochondrial plasticity on performance and aging

• Insights into how different training environments and nutrition can extend athletic longevity

  
  

Timestamps: 

00:00 - Introduction to Ali's illustrious career and ongoing contributions

02:29 - Ali shares first impressions of retirement and current training routine

04:12 - The science behind carbohydrate fueling and recent research shifts

06:43 - The implications of high-carb intake for recovery versus performance

08:43 - Nutrition strategies in surf Ironman racing: personal experiences and adaptations

11:02 - The debate over keto versus high-carb diets for endurance athletes

13:02 - How body size and session intensity influence carbohydrate needs

15:07 - Typical race durations and fueling strategies in Ironman and series racing

16:54 - The evolution of nutritional flexibility and race-day adaptability

20:22 - The role of mitochondrial health in aging and endurance capacity

22:55 - How aging affects mitochondrial efficiency and physical performance

25:20 - Peak physical capacity in aging athletes and mitochondrial plasticity

27:27 - The importance of early aerobic base development during puberty

28:37 - The concept of mitochondrial plasticity and response to environmental stressors

31:43 - Study insights on heat and altitude training benefits for endurance athletes

35:27 - Practical applications: layering during altitude training and cost considerations

39:19 - Inflammation management, injury prevention, and natural supplement strategies

44:43 - Natural anti-inflammatory compounds: Kirkman and curcumin advances

50:41 - The importance of small, controllable habits for athletic longevity

55:08 - Integrating nutrition and recovery strategies for long-term health

57:25 - Final thoughts on investments in athlete health and future trends

Ali Day: https://www.instagram.com/alastairday/

Dr Dan Plews: https://www.instagram.com/theplews/

PILLAR:⁠ ⁠https://www.instagram.com/pillarperformance/

Shop online:⁠ ⁠https://pillarperformance.com

In this episode, Rachel Arthur demystifies the complex role of iron in the body, emphasizing its importance for athletes and the general population alike. Whether you're curious about testing, supplementation, or understanding your blood markers, this conversation offers practical insights grounded in science.

Key Topics Covered:

• The critical functions of iron in oxygen transport, energy production, and immunity

• Who is at risk of iron deficiency, including athletes, women, and children

• The unique challenges in iron testing: timing, fasting, and interpreting blood markers

• The nuanced roles of transferrin, transferrin saturation, and ferritin in assessing iron status

• Genetic factors influencing iron absorption, such as hereditary hyperabsorption

• Practical strategies for iron supplementation, including diet and supplement timing

• The potential pitfalls of iron overload and the importance of personalized testing

• The fascinating and somewhat mysterious process of ferritin regulation and release

• Recommendations for routine blood testing and interpreting results accurately

Timestamps:

• (00:00) - Introduction to Rachel Arthur and her expertise in iron metabolism

• (02:11) - Why iron is a "minx among minerals" and its multifaceted roles

• (04:05) - Who is most at risk of iron deficiency: women, children, athletes

• (05:46) - Common losses of iron during exercise and sweating

• (07:04) - Understanding exercise-related hemolysis ("foot strike") and its impact

• (08:39) - Challenges of testing children for iron status and dietary strategies

• (11:06) - How infants historically met iron needs through breast milk and organ meats

• (12:38) - How to approach supplementation safely with blood testing

• (14:11) - The impact of exercise-induced inflammation on iron regulation

• (17:34) - The role of inflammation, ferritin, and the timing of blood tests

• (20:33) - How to interpret transferrin, saturation, and ferritin levels

• (22:30) - Ferritin as an inflammation marker and its complex regulation

• (27:00) - The detailed process of iron transport and storage in the body

• (33:21) - The importance of individual interpretation of iron markers

• (40:00) - Genetic factors influencing iron absorption ("hyperabsorber" genes)

• (44:48) - Why ferritin in blood may not reflect actual iron stores

• (50:03) - Setting blood test benchmarks and understanding normative values

• (53:34) - Strategies for iron supplementation in athletes: diet, timing, and doses

• (58:04) - The circadian rhythm of iron uptake and best practices for intake

• (60:30) - Summary of practical steps for blood testing and iron management

• (61:43) - The dangers of self-supplementation without testing

• (62:44) - Resources and where to find more from Rachel Arthur

• (63:43) - Rachel’s personal supplement routine and ongoing health practices

Rachel Arthur: https://rachelarthur.com.au/

Dr Dan Plews: https://www.instagram.com/theplews/

PILLAR:⁠ ⁠https://www.instagram.com/pillarperformance_/

Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ 

Dr. Dan Plews sits down with Brad Beer, founder of POGO Physio, to unpack the real story behind sports injuries and aging athletes. They explore the psychology of injury recovery, how hormonal changes affect tendon health, and why traditional rehab approaches are being reimagined. Brad shares practical insights on strength and conditioning, the role of collagen supplementation, and why maintaining muscle mass matters more than you think. If you're an athlete dealing with lower limb issues or simply want to stay healthy as you age, this conversation will change how you approach performance and recovery.

Key Takeaways:

• Why understanding athlete psychology is crucial for effective treatment

• The vital role of strength and conditioning in injury prevention

• How hormonal changes impact tendon health as you age

• Benefits of collagen supplementation for tendon recovery

• The importance of tailored rehabilitation for optimal outcomes

• How strength training improves running performance

• Why maintaining muscle mass matters for aging athletes

  
  

Chapters

• 00:00:00 Introduction and Background

• 00:03:00 Understanding Athlete Psychology

• 00:09:00 Strength and Conditioning

• 00:15:00 Hormonal Impact on Tendon Health

• 00:21:00 Collagen Supplementation Benefits

• 00:27:00 Maintaining Muscle Mass

• 00:33:00 Evolving Sports Physio Practices

Dr Dan Plews: https://www.instagram.com/theplews/

PILLAR:⁠ ⁠https://www.instagram.com/pillarperformance_/

Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ 

In this episode, Dr. Dan Plews breaks down the science behind true endurance performance. We unpack the physiological demands of racing in extreme heat, how it accelerates carbohydrate use and glycogen depletion, and why athletes need smarter, more personalised fueling. Dan also dives into short-interval training—how micro intervals can replace long, low-intensity sessions and why they’re a game-changer for anyone training indoors or on limited time.

We also explore the role of micronutrition in driving training adaptations, the underrated importance of vitamin D for muscle health and recovery, and how antioxidants can shape your training outcomes. If you want to understand how to fuel better, train more effectively, and support long-term performance, this episode is packed with insight.

Takeaways

• Heat massively increases physiological stress, accelerating carbohydrate use and dehydration.

• Fueling strategies must adapt in extreme conditions, often starting with higher carb intake and tapering as the race progresses.
  

• Cooling and hydration are essential to maintain performance in hot environments like Kona.
  

• Individual physiological responses to heat vary, making personalised strategies crucial.
  

• Micro/short intervals can replicate low-intensity training, making indoor training far more effective.
  

• Short on–off interval methods improve performance efficiently, especially for time-poor athletes.
  

• Micronutrition is critical for supporting training adaptations and recovery.
  

• Excess antioxidants can blunt adaptation, so they should be used strategically and cycled.
  

• Vitamin D is essential for muscle function, including repair, contraction, and mitochondrial energy production.
  

• Vitamin D dosing matters—more isn’t better, but adequate levels are vital and often overlooked in athletes.

  
  

Chapters

00:00 Kona Race Recap and Insights

02:28 Physiological Challenges in Heat

05:49 Impact of Heat on Carbohydrate Use

10:47 Strategies for Endurance Athletes in Heat

17:46 Micro Intervals and Low Intensity Training

21:48 Short Intervals for High Performance

23:12 Micronutrition and Training Adaptations

30:38 The Role of Vitamin D in Muscle Function

Studies referenced:

Matomäki et al., 2024 – High-intensity microintervals vs low-intensity endurance

In this conversation, Dr. Dan Plews and JK discuss the intricacies of elite athletic performance, focusing on JK's background in Aussie Rules Football and his transition to marathon running and HYROX competitions. They explore the importance of nutrition, training volume, and mindset in achieving peak performance. JK shares insights on his coaching evolution and the significance of being open-minded in training approaches. The discussion also touches on the future of HYROX and the competitive landscape of the sport.

Takeaways

• Aussie rules football requires a unique combination of athleticism and endurance.

• Running ability is influenced more by heart and determination than physical stature.

• Progressive training volume is crucial for improvement in performance.

• Nutrition plays a vital role in maintaining weight and energy levels during training.

• Mindset is key; focusing on the process rather than the outcome leads to better results.

• There is no one-size-fits-all approach to training for HYROX

• Being open-minded in training can lead to significant performance gains.

• The competitive landscape of HYROX is rapidly evolving with tighter race times.

• Effective recovery strategies, including nutrition and supplements, are essential for athletes.

• Training volume and energy expenditure are directly correlated with race performance.

  
  

Chapters

00:00 Introduction to Elite Performance and Background

06:08 Aussie Rules Football and Running Journey

10:16 Marathon Experiences and Training Volume

15:04 Nutrition and Weight Management Strategies

18:35 Training Philosophy and Coaching Evolution

22:39 Mindset and Performance in High Rocks

29:49 Future of HYROX and Personal Goals

Dr Dan Plews: https://www.instagram.com/theplews/

Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ 

Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/

In this episode of the Pillar Performance Podcast, Dr. Dan Plews interviews David Lipman, discussing various aspects of endurance sports, the Norwegian Method, and the balance between athlete performance and health. They explore the energy expenditure model, the concept of a performance nexus, and the importance of stress management and recovery. The conversation also delves into nutrition, emphasising the significance of protein and fibre intake, and the role of supplements like Omega-3s and magnesium. Throughout the discussion, they highlight the signs of overreaching in athletes and the importance of understanding individual responses to training and nutrition.

Takeaways

• The Norwegian Method emphasises a relational coaching style.

• Energy expenditure models can help athletes manage their training load.

• Balancing health and performance is crucial for long-term success.

• High performance often comes at the cost of health.

• Stress management is key to optimising performance.

• Minimum effective dose concepts can simplify health and performance goals.

• Nutrition should prioritise protein and fibre for endurance athletes.

• HRV is a valuable tool for monitoring athlete readiness.

• Weight is an outcome of proper training and nutrition, not a goal in itself.

• Athletes should be aware of signs of overreaching to prevent burnout.

Chapters

00:00 Introduction and Background

02:05 The Norwegian Method Podcast

08:01 Energy Expenditure Model in Endurance Sports

11:41 Performance Nexus: Balancing Health and Performance

16:49 The Trade-offs in Elite Endurance Sports

21:47 The Role of Stress and Recovery

29:22 Minimum Effective Dose for Health and Performance

37:22 Nutrition: Prioritising Protein and Fibre

51:03 Signs of Overreaching in Athletes

Instagram: @drdavidlipman

Website: https://www.drdavidjlipman.com/

Newsletter: https://healthperformancenexus.substack.com/ 

Dr Dan Plews: https://www.instagram.com/theplews/

Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ 

Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245

Welcome back to episode 3 of the Training Science Summaries (TSS), a monthly series where we break down philology research into actionable tips to improve & optimise daily performance. 

Topics discussed:

2:01 - 17:00 - Hyrox Chicago Discussion 

• Dr. Dan Plews shares his recent experiences at Hyrox events.

• Detailed account of the challenges faced during the sled push.

• Discussion on the controversy around lane fairness and its impact on performance.

• Insights into the differences between Hyrox and other endurance events like Ironman.

• https://www.tiktok.com/@that.hyrox.guy/video/7516105285216390422?q=hyrox%20sled&t=1752803017476

17:01 - 25:00 - Sub Four Minute Mile Attempt by Faith Kipyegon 

• Introduction to the sub four-minute mile attempt.

• Analysis of the physiological challenges involved.

• Discussion on the paper by Osborne et al. and its findings.

• Exploration of the differences in male and female performance metrics.

25:01 - 32:00 - Relationship Between MCT Oil and EPO 

• Introduction to the study by Kanta et al. on MCT oil's impact on EPO levels.

• Discussion on the potential benefits for endurance athletes.

• Exploration of the study's findings and dietary recommendations.

32:01 - 38:00 - Topical vs. Oral Magnesium Consumption 

• Examination of the study by Coates et al. on magnesium absorption.

• Comparison of topical and oral forms and their effectiveness in muscle recovery.

• Discussion on the practical applications for athletes and the role of consistency in supplementation.

  
  

Link to studies:

Osborne, R. J., et al. (2025). Seven (0.65) seconds away: The possibility and physiology of a women’s sub-4 minute mile. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00074.2025

Induction of erythropoietin by dietary medium‑chain triacylglycerol

Petersen, L., Lastname, F., Lastname, G., Lastname, H., Mayer, H., & Keller, M. (2025). Induction of erythropoietin by dietary medium‑chain triacylglycerol in humans. American Journal of Physiology – Endocrinology and Metabolism, 328(2), E210–E216. https://doi.org/10.1152/ajpendo.00415.2024

Coates, A. M., Patel, D. V., Binet, E. R., & Gibala, M. J. (2025). No effect of topical application of a commercial magnesium gel on exercise recovery in active individuals. International Journal of Sport Nutrition and Exercise Metabolism. Advance online publication. https://doi.org/10.1123/ijsnem.2025-0034

Dr Dan Plews: https://www.instagram.com/theplews/

Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ 

Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/

STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 

In this episode of the PILLAR Performance Podcast, Dan Plews welcomes back Dr Eric Helms to discuss the critical role of protein in nutrition for athletes. 

Topics covered:

The Importance of Protein in Meals

Understanding Protein's Role in the Body

Complete vs. Incomplete Proteins

Protein Sources and Dietary Considerations

Protein Supplementation: Whey vs. Isolate

The Anabolic Window and Protein Timing

Balancing Protein Intake Across Meals

Understanding Protein Quality and Supplementation

Ethical Considerations in Protein Sourcing

Navigating Protein Intake for Athletes

Protein Requirements for Different Athletic Goals

The Role of Protein in Weight Management

On the PILLAR Podcast we sit down with leaders in their field of research and high performance as well as the founders and builders of the companies that exist within the high performance sporting ecosystem. At PILLAR we are on a mission to get athletes to their start line in the best condition. Enable that by developing clinical micronutrition and performance health supplements across sleep, recovery, inflammation, energy and immunity. 

Dr Eric Helms: https://www.instagram.com/helms3dmj/

Dr Dan Plews: https://www.instagram.com/theplews/

Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ 

Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ 

Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance 

STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245