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The Formula
By PILLAR PerformanceHealth & Fitness
The Formula episodes
- Ice Baths, Thresholds & Durability - We Uncover The Science
Welcome to episode 2 of Training Science Summaries (TSS), a monthly series where we break down research into actionable tips to boost your performance.0:00 - 8:20 Athlete Durability8:21 - 16:00 Thresholds16:01 - 31:15 Ice BathsStudies Discussed:How durable are you really?Hunter, B. et al. Durability as an Index of Endurance Exercise Performance: Methodological Considerations. Experimental Physiology, 2025. DOI: 10.1113/EP092120 https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP092120How effective is the talk test? Foster, C. et al. Physiological Drift During Steady-State Exercise Based on the Incremental Talk Test. Human Movement, 2025. DOI: 10.5114/hm/199730. https://hummov.awf.wroc.pl/Physiological-drift-during-steady-state-exercise-based-on-the-incremental-talk-test,199730,0,2.htmlIce baths dampen resistance training-induced hypertrophyPiñero, A. et al. Throwing Cold Water on Muscle Growth: A Systematic Review with Meta‐Analysis of the Effects of Postexercise Cold Water Immersion on Resistance Training‐Induced Hypertrophy. European Journal of Sport Science, 2024. DOI: 10.1002/ejsc.12074. https://onlinelibrary.wiley.com/doi/full/10.1002/ejsc.12074Dr 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
32 min - Unpacking Creatine Monohydrate with Dr Darren Candow
In this episode of the Pillar Performance Podcast, we’re joined by Dr. Darren Candow, a renowned expert in exercise science and nutrition. As a Professor at the University of Regina and leader of the Aging Muscle and Bone Health Laboratory, Dr. Candow’s research focuses on improving musculoskeletal health through exercise and nutrition. With over 70 peer-reviewed papers on creatine, he shares his extensive knowledge on its benefits for athletic performance, aging, and overall health.
Chapters
00:00 The Evolution of Creatine Research
03:01 Understanding Creatine: Production and Benefits
05:47 Creatine and Exercise: The Synergistic Effect
09:09 Creatine's Role in Bone Health
11:55 Creatine for Aging and Longevity
14:56 Creatine in Endurance Sports
18:10 Dosing Strategies for Creatine
20:58 The Impact of Creatine on Performance
24:02 Timing and Synergy with Other Nutrients
30:25 Caffeine and Creatine: A Tug of War
32:36 Understanding Creatine: Forms and Efficacy
35:12 Creatine for Children: Myths and Benefits
37:37 Creatine in Pregnancy: Emerging Research
41:20 Gender Differences in Creatine Response
44:22 Creatine for the Elderly: Addressing Sarcopenia
46:48 Cycling Creatine: Is It Necessary?
48:09 Creatine and Hydration: Myths Debunked
50:15 Creatine's Role in Inflammation and Recovery
51:44 Supplement Stack: What Else to Consider?
Dr. Darren Candow: https://www.instagram.com/dr.darrencandow/?hl=en
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
56 min - Training Science Summaries Ep 1
Welcome to the first episode of Training Science Summaries (TSS), a monthly series where we break down research into actionable tips to boost your performance. In this episode, Dr. Dan Plews and I explore durability in endurance sports—what it is, why it matters, and how to train it. We discuss the role of strength training in running economy, the importance of training frequency and duration, and the often-misunderstood concept of zone two training.
Chapters
00:00 Introduction to Science Summaries
04:00 Understanding Durability in Endurance Sports
11:51 The Role of Strength Training in Enhancing Durability
23:54 Strength Training and Plyometrics
25:41 Weekend Warrior vs Elite Amateur Training
26:06 Training Frequency and Performance Outcomes
28:11 The Importance of Training Duration
30:27 Catching Up on Missed Training Sessions
32:53 Balancing Training and Nutrition
34:46 Understanding Zone Two Training
35:10 Defining Zone Two Training
39:18 The Dynamics of Training Zones
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
51 min - Challenging the Carbohydrate Paradigm in Endurance Sports - Dr Andrew Koutnik
In this episode, Dr. Dan Plews speaks with Andrew Koutnik, award winning Ph.D researcher with a remarkable journey from obese adolescence to elite athlete and researcher. Andrew has collaborated with institutions like Harvard, Johns Hopkins, NASA, and the Department of Defense - Specializing in type 1 diabetes, metabolic health and performance optimization.
Topics Covered:
- Impact of diabetes on athletic performance.
- Rising obesity rates in type 1 diabetics.
- Role of carbohydrates in high-intensity exercise.
- Fat oxidation and endurance performance.
- Misconceptions about high-carb diets for elite athletes.
- Importance of metabolic health and balanced training for strength and endurance.
Chapters
00:00 Introduction and Background of Andrew Koutnik
05:09 The Impact of Type 1 Diabetes on Athletic Performance
10:13 Understanding Obesity in Type 1 Diabetes
14:53 Carbohydrates and High-Intensity Performance
20:03 The Role of Fat Oxidation in Performance
24:57 The Ironman Study: Methodology and Findings
29:54 Carbohydrate Supplementation and Performance
35:12 Conclusions and Future Directions
44:50 Understanding Muscle Glycogen Depletion
50:42 The Role of Carbohydrates in Performance
58:58 The Importance of Blood Glucose Levels
01:06:46 The Dangers of Following Elite Athlete Guidelines
01:19:41 Balancing Strength and Endurance Training
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
1 hr 20 min - The Science of Strength - Dr Eric Helms
In this episode of the Pillar Performance Podcast, Dr. Dan Plews welcomes Dr. Eric Helms, a prominent figure in the field of natural bodybuilding and muscle growth. The conversation explores the differences between strength training and hypertrophy, emphasizing the importance of understanding these concepts for athletes and fitness enthusiasts alike. They explore the role of supplements, particularly creatine, in enhancing athletic performance and its emerging benefits for cognitive health protein requirements for muscle gains, especially in the context of endurance athletes. The discussion highlights practical dietary strategies for athletes to optimize their nutrition and the significance of third-party testing for supplements.
In 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
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
1 hr 33 min - Prof. Keith Baar - The World Leading Collagen Expert
In this podcast, PILLAR Head of Research Dr Dan Plews sits down with world leading Collagen expert Dr Keith Baar. Dr Baar received his PhD from the University of Illinois where he discovered the molecular signal that causes load-induced muscle hypertrophy.
Dr Baar is a Professor at the University of California, he a renowned scientist in the emerging field of molecular exercise physiology and is leading a team of researchers attempting to develop ways to improve muscle, tendon, and ligament function.
In this conversation, Prof. Keith Baar discusses his extensive research on molecular signaling, muscle growth, the intricacies of collagen supplementation and the role of connective tissues in athletic performance.
Takeaways
Molecular signaling plays a crucial role in muscle growth.
mTOR activation is essential for protein synthesis and muscle adaptation.
Connective tissues require specific training stimuli for optimal adaptation.
Collagen supplementation can support connective tissue health and performance.
Athletes often train too much without adequate recovery.
The balance between injury and adaptation is vital for performance.
Isometric training can enhance tendon integrity and strength.
Nutritional timing is important for maximizing training benefits.
Collagen is a unique protein that supports various tissues in the body.
Combining whey protein with collagen can enhance connective tissue synthesis. Taking collagen before training can enhance its benefits.
Timing of collagen intake is crucial for tendon health.
Research on collagen and tendon adaptation is ongoing.
Exercise type influences collagen synthesis effectiveness.
Collagen should ideally come from skin-based sources.
Daily collagen intake should be consistent for best results.
Caffeine can inhibit collagen synthesis if consumed in excess.
Training should focus on long-term adaptation, not just immediate performance.
Vitamin C is essential for effective collagen synthesis.
Future research may yield vegan collagen alternatives.
Chapters
00:00 Introduction to Molecular Signaling in Performance
07:03 Understanding Muscle Growth and mTOR Activation
14:04 The Role of Connective Tissues in Athletic Performance
22:07 Exploring Collagen and Its Impact on Athletes
38:29 Optimizing Collagen Supplementation Timing
39:58 Research on Collagen and Tendon Health
40:42 Challenges in Collagen Studies
41:49 Exercise Modality and Collagen Synthesis
43:47 Choosing the Right Collagen Source
44:17 Daily Collagen Intake Strategies
45:52 Caffeine's Impact on Collagen Synthesis
47:35 Training for Long-Term Adaptation
51:20 The Role of Vitamin C in Collagen Synthesis
56:50 Types of Collagen and Their Efficacy
01:01:40 Future of Vegan Collagen Sources
Gatorade paper - Minimizing Injury and Maximizing Return to Play: Lessons from Engineered Ligaments: https://pmc.ncbi.nlm.nih.gov/articles/PMC5371618/
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
1 hr 6 min - Unlocking the Secrets of Collagen Peptides for Athletes
In this episode of the Pillar Performance podcast, Dr. Dan Plews hosts Martin Walter and Ulrike Braun from Gelita to discuss the significance of collagen and specially
Tendorforte in nutrition and its applications in sports and health.They explore the differences between collagen, gelatin, and collagen peptides, the history of Gelita, and the specific benefits of their product Tendafort for athletes. The conversation highlights the importance of collagen in connective tissue health, injury prevention, and the
engineering of collagen for targeted benefits. In this conversation, Dr. Dan Plews, Ulrike Braun, and Martin Walter discuss the significance of collagen supplementation in athletic performance, injury prevention, and recovery. They explore the differences between collagen and whey protein, optimal dosages, and the importance of consistency in training. The discussion also highlights the broader benefits of collagen for all populations, including itsrole in combating sarcopenia and improving overall quality of life as one ages.Takeaways
Collagen is crucial for connective tissue health.
Gelita has a long history in the collagen market.
Collagen peptides are more effective than gelatin for supplementation.
Different collagen types target specific body functions.
Tendoforte is designed specifically for athletes' needs.
Collagen supplementation can aid in injury recovery.
The body continuously remodels collagen in response to stress.
Collagen can be sourced from various animals, each with unique benefits.
Research shows collagen peptides stimulate collagen production in the body.
Proper collagen supplementation can reduce injury risk in athletes. Consistency in training is crucial for performance.
Collagen can aid in injury prevention for all types of injuries.
Collagen and whey protein can be complementary in a diet.
Daily intake of collagen is recommended for optimal benefits.
Collagen helps improve recovery from muscle soreness.
Collagen supplementation can benefit older adults and combat sarcopenia.
The unique amino acid profile of collagen supports connective tissue health.
Timing of collagen intake can influence its effectiveness.
Research supports the use of collagen for muscle mass increase.
Collagen supplementation is beneficial for both athletes and non-athletes.
Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
1 hr 1 min - Scott Dickens - Behind the brand: FORM Smart Swim Goggles
In this episode, Scott Dickens shares his inspiring journey from childhood swimmer to professional athlete and Director of Business Development of FORM Swim Goggles. He discusses his early passion for swimming, Olympic aspirations, and diverse career paths, including finance and sales. Scott highlights FORM Swim Goggles’ innovative technology, which features a heads-up display for real-time data, making it a game-changer for swimmers. The company has evolved into a comprehensive swim training platform, targeting elite athletes, triathletes, and fitness enthusiasts, with a focus on the triathlon market. Scott also covers challenges in pricing and market perception, recent approval from World Triathlon, and FORM’s mission to enhance endurance sports performance through cutting-edge biometrics.
Takeaways
Scott Diggins started swimming at a young age and quickly progressed through swimming lessons.
He excelled in swimming and set his sights on the Olympics.
After finishing his swimming career, Scott explored different career paths before pursuing an MBA.
He joined FORM Swim Goggles, a sports tech company that specializes in smart goggles with a heads-up display. Form has evolved from a product that provided real-time biometric feedback for swimming to a comprehensive swim training platform.
Their target market right now is the triathlon market, as they understand the importance of technology and data in that space.
FORM has an omnichannel strategy to educate and reach consumers, including small retailers and larger chains.
They have recently obtained approval from World Triathlon for their Smart Swim goggles, which is a significant win for the triathlon community.
FORM’s focus is on elevating the performance of endurance sports through real-time biometrics, and they have exciting plans for the future.
Chapters
00:00 Introduction and Background
07:18 Transitioning from Talent to Passion
14:02 Introduction to Form Swim Goggles
32:34 Omnichannel Approach: Educating and Reaching Consumers
40:56 Approval from World Triathlon: A Significant Milestone
PILLAR PerformanceShop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
FORM Swim
Website: https://www.formswim.com/
Instagram: https://www.instagram.com/formswim/
46 min - Dr Tommy Wood - Brain Health & Performance
In this episode of the PILLAR Podcast, Dr Dan Plews uncovers Tommy's background as a neuroscientist and athlete, including his experience in rowing and his current work in Formula One. They also delve into the topic of athletes' fitness and health, highlighting the trade-offs and challenges in maintaining both. They discuss the importance of nutrient density, the balance between minimising relative energy deficiency and getting the right nutrients, and the underlying fat phobia in the sports community.
Maintaining brain health as we age involves stimulating the brain through learning and new experiences. It is important to maintain a healthy vascular system to ensure proper blood flow to the brain. Nutrients such as B vitamins, omega-3, vitamin D, iron, and magnesium play a crucial role in brain health.
Social connection and community involvement are also important for brain health and overall well-being. The conversation explores the impact of social isolation on health, the importance of community, and the role of various nutrients in brain health. It discusses the evolutionary response to social stress and isolation, which can lead to immune system shifts and increased inflammation.
The conversation also highlights the importance of cognitive stimulation through activities like music, language learning, and sports. It emphasises the need to challenge oneself and engage in activities that are outside of one's comfort zone. The role of B vitamins, omega-3 fatty acids, and magnesium in brain health is also discussed.
Takeaways
Tommy is a neuroscientist and an athlete with a background in rowing and current work in Formula One.
Athletes' fitness and health are not always the same, and there are trade-offs in maintaining both.
Nutrient density is important for athletes, but it can be challenging to balance with caloric needs.
There is an underlying fat phobia in the sports community that affects athletes' dietary choices. Stimulate the brain through learning and new experiences to maintain cognitive function.
Maintain a healthy vascular system to ensure proper blood flow to the brain.
Include nutrients such as B vitamins, omega-3, vitamin D, iron, and magnesium in the diet for brain health.
Social connection and community involvement are important for brain health and overall well-being. Social isolation can lead to immune system shifts and increased inflammation.
Engaging in cognitive stimulation through activities like music, language learning, and sports is important for brain health.
B vitamins, omega-3 fatty acids, and magnesium play a role in brain health.
Testing and maintaining adequate levels of these nutrients is crucial for optimal brain function.
Chapters
00:00 Introduction and Connection
03:09 Tommy's Background as a Neuroscientist and Athlete
06:16 Dr. Dan Plews' Introduction to Tommy's Work
21:57 Challenges of Nutrient Density and Caloric Needs
24:26 The Underlying Fat Phobia in the Sports Community
47:41 Maintaining Brain Health Through Stimulation and Learning
50:20 The Role of a Healthy Vascular System in Brain Health
52:06 The Importance of Social Connection for Brain Health
54:01 Social Isolation and Community
56:09 Cognitive Stimulation
01:00:40 B Vitamins, Homocysteine, and Cognitive Decline
01:05:41 Omega-3s and Homocysteine Levels
01:11:48 The Role of Magnesium in Brain Health
PILLAR Performance
Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
Dr Dan Plews: https://www.instagram.com/theplews/
Dr Tommy Wood: https://www.instagram.com/drtommywood/
1 hr 21 min - Omega-3 for Inflammation & Performance Recovery - Dr Dan Plews x Dr Greg Peoples
In this conversation, Dr. Dan Plews interviews Greg Peoples about the role of Omega-3 fatty acids in sports nutrition. They discuss the differences between EPA and DHA, the importance of Omega-3s in physiology, and the benefits for athletes. They also explore the Omega-3 index, supplementation, and the optimal dosage for athletes.
The conversation highlights the need for consistent intake of Omega-3s and the potential benefits for recovery, muscle soreness, and cardiovascular health. Omega-3 fatty acids play a crucial role in inflammation and recovery for athletes.
The ratio between EPA and arachidonic acid is important for balancing pro-inflammatory and anti-inflammatory responses. The ideal ratio is around 11:1. Rugby league players in Australia had a ratio of 11, while college NFL players in the US had a ratio of 35 due to their high intake of Omega-6 fats.
Supplementing with Omega-3s can reduce muscle soreness and improve recovery time. The quality and composition of Omega-3 supplements vary, so it's important to choose a reputable brand.
Chapters
00:00 Introduction and Background
07:41 Differences Between EPA and DHA
14:18 Importance of Omega-3s for Athletes
18:18 Low Omega-3 Index in Athletes
23:24 Supplementation and Dosage
25:57 Omega-6 to Omega-3 Ratio
38:53 The Importance of the EPA to Arachidonic Acid Ratio
45:12 Reducing Muscle Soreness and Improving Recovery with Omega-3s
53:41 Choosing the Right Omega-3 Supplement
01:08:44 The Future of Omega-3 Research
Takeaways
Omega-3 fatty acids, specifically EPA and DHA, play important roles in physiology and have different functions in the body.
The Omega-3 index, which measures the percentage of EPA and DHA in red blood cells, is a useful biomarker for assessing Omega-3 status.
Consistent intake of Omega-3s is important for athletes, and a minimum dose of 1000 mg is recommended.
Taking Omega-3 capsules with food can enhance absorption and utilization.
Vegan athletes may have lower levels of EPA and DHA and should consider alternative sources, such as algal supplements.
The ratio of omega-6 to omega-3 fatty acids in the diet is also important, and reducing omega-6 intake from processed foods can be beneficial. The ratio between EPA and arachidonic acid is important for balancing pro-inflammatory and anti-inflammatory responses.
Supplementing with Omega-3s can reduce muscle soreness and improve recovery time for athletes.
The optimal dosage for athletes is around 5,000 milligrams of Omega-3s per day.
Choosing a reputable brand of Omega-3 supplements is important due to variations in quality and composition.
PILLAR PerformanceShop online: https://pillarperformance.shop/Instagram: https://www.instagram.com/pillarperformance_/Tiktok: https://www.tiktok.com/@pillarperformanceSTRAVA: https://www.strava.com/clubs/1108245Podcast: https://podcasters.spotify.com/pod/show/pillarperformanceDr Dan Plews: https://www.instagram.com/theplews/1 hr 15 min
About The Formula
From the publisher's feed
What separates elite performers from the rest? The Formula, by PILLAR Performance, distils the insights, science, and strategies from the top of the field - so you can apply them.