The Performance Connection Podcast

In this episode, we chat with Chris Colucci to explore the pivotal role of writing in the fitness industry. Chris shares his journey from personal training to becoming an associate editor at Testosterone Nation (T-Nation) and later, Breaking Muscle. Chris discusses the importance of writing skills for fitness professionals, covering topics such as structuring articles, targeting specific audiences, and the critical role of clear communication devoid of jargon. Chris also provides guidance on the evolving landscape of written content in the digital age, including the implications of AI-generated text. Finally, Chris delves into his new venture with former guest Shane McLean called The Write Spotters, where he and Shane aim to help fitness professionals refine their writing skills.

[3:40] The importance of writing in fitness and career development

[5:51] Debunking myths about writing

[10:25] The skill of writing: tips and insights

[23:18] Writing for different audiences

[31:46] Understanding target audiences

[38:59] Self-assessment and knowing when to publish

[41:10] Conveying complex information simply

[49:23] The impact of AI on writing

Chris Colucci is a career fitness professional. He was a personal trainer for almost a decade and his clients ran the gamut from competitive athletes to 80-year-old retirees. Over time, he transitioned from wearing the shirt that said “Trainer” to wearing the hat that said “Editor.” In his editorial roles at websites including T-Nation and Breaking Muscle, he fine-tuned training and nutrition articles from PhDs, RDs, DPTs, CSCSs, and some of the most prominent coaches of the last 20 years. His hands-on experience as a trainer allows him to work not just from a grammatical perspective, but from the point of view of a fitness professional whose readers include potential clients.

If you are interested in working with Chris, visit The Write Spotters website. You can also follow Chris on Instagram, LinkedIn, and YouTube.

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How can understanding energy systems revolutionize your training methods? In this episode, Evan Peikon, an exercise physiologist and computational biologist who has worked with professional athletes, sports teams, and military special operations, joins to shed light on advances in our understanding of energy systems and what it means for training.

We start by reviewing traditional energy system models and introducing a more integrated approach that reflects recent advancements in research and technology, helping to clear up confusion caused by differing terminology among coaches. Evan unpacks contemporary bioenergetics and redefines training approaches by highlighting the rapid and simultaneous processes of ATP breakdown, phosphocreatine restoration, and glycogen breakdown.

Evan highlights the role of data science in professional sports, where teams use various performance and physiological metrics to enhance athlete performance. With insights from wearable technology that measures multiple physiological variables, coaches can make data-driven decisions to tailor an athlete's conditioning based on their individual limitations.

Time Stamps:

[9:24] How technology innovation is impacting sports performance training

[11:39] The role of energy systems in tissue healing

[17:15] Reevaluating the traditional view of energy systems and application to training

[27:26] A contemporary model of bioenergetics

[35:51] Cardiovascular adaptations to training and identifying athlete limitations

[47:05] Valid assessment of an athlete's conditioning and application to team sports

[54:06] Using physiological data for training program optimization

Evan Peikon is a physiologist, computational biologist, and entrepreneur. He spent seven years working with professional athletes, teams, and military special operations as a physiologist and data analyst before stepping away to focus on his startup company, NNOXX, where he is a co-founder and chief bioscientist.

Evan holds a bachelor's degree in interdisciplinary biology from Stony Brook University, a master's degree in medical physiology and pharmacology from the University of Florida College of Medicine, and a graduate certificate in applied data science. He is currently pursuing a Ph.D. in bioinformatics and computational biology at George Mason University.

You can follow Evan on LinkedIn and Instagram, and sign up for his newsletter, On Human Performance.

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This episode aims to unpack the multifaceted role of cannabis in human and sport performance. Joining the show is Kirsten Thornhill, who brings insight from both personal and professional experiences.

Kirsten sets the stage by sharing her unique path to cannabis research and insights gained from her dissertation on cannabis use among active adults. She explains the evolving landscape of cannabis legality and its implications for athletes and consumers alike. Kirsten shares the complex relationship between cannabis use and exercise as she's learned the various ways athletes are incorporating cannabis into their training routines, from performance enhancement to pain management. Importantly, we dissect the therapeutic potential of CBD in contrast to its psychoactive counterpart, THC.

The episode wraps up with a candid discussion on the necessity of credible cannabis education for both medical professionals and consumers. Kirsten emphasizes the crucial role of self-education and consultation with healthcare providers.

Time Stamps:

[6:21] Understanding cannabis research and terminology

[11:35] Legality and standardization in cannabis use

[27:25] THC use and its psychological effects

[31:47] Cannabis use for pain management

[37:53] Determining cannabis dosage for therapeutic effects

[49:24] The potential role of cannabis in managing anxiety

[55:43] The need for cannabis education in athletic performance

Dr. Kirsten Thornhill is a seasoned physiology researcher and earned her PhD from Rocky Mountain University of Health Professions, where her dissertation centered on the use of cannabis among active adults for both performance enhancement and recovery. Her ability to translate complex research findings into accessible, layman's terms has not only fueled her career but also made her a valuable resource for companies, athletes, and active individuals navigating the intricacies of cannabis dosing and legal concerns.

Kirsten's research journey began in the realm of exercise physiology. There, Kirsten was involved in conducting physiological tests and identifying the physical limitations of endurance performers. This foundation led her to a multifaceted role as a research assistant in the health, medical, and rehabilitation lab, where she engaged with occupational therapists, physical therapists, sports practitioners, and athletic trainers to explore preventative methods for recovery and performance, as well as the implementation of wearable technologies for assessment and diagnostic purposes.

You can connect with and follow Kirsten on LinkedIn.

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In this episode, we return to the world of ecological dynamics with guest Shawn Myszka, a sport movement specialist who focuses on improving performance through training that emphasizes problem-solving and skill transfer to competition.

We tackle the concept of sport as a dynamic, problem-solving activity and the essential role of a movement skill acquisition specialist as part of the athlete development team. Shawn explains how creating environments that represent in-game situations can empower athletes, allowing them to own their problem-solving process and adapt to the unpredictable nature of competitive sports.

Shawn also describes the skill acquisition specialist's role in crafting individualized training scenarios and acting as the transdisciplinary conductor of collaboration among different departments, from sports science to sports medicine, to enhance player development and rehabilitation. He also emphasizes the athlete's central role in their skill acquisition journey, and the role of the coach in promoting a culture of learning through learning and exploration. 

Time Stamps:

[9:25] Sport as a problem-solving activity defined

[18:59] The role of coaches in creating environments for athlete growth

[33:42] Creating practice environments that facilitate skill transfer to competitive scenarios

[49:35] The role of a skill acquisition specialist in tailoring athlete training and serving as the link between departments

[57:46] Using problem-solving activities to empower athletes

Shawn Myszka has served as a Personal Performance Advisor & Movement Skill Acquisition Coach for NFL players since 2008. He is also the co-founder and co-director of education for Emergence, an education company created to bring greater clarity and applicability to the ideas that form an ecological dynamics framework. He has authored and co-authored several academic papers, including one on reconceptualizing sport as a problem-solving activity, and operates a football-specific blog where he breaks down the movement skills of the top performers in the sport.

You can follow Shawn on Twitter and follow Emergence on Twitter and Instagram. You can also learn from Emergence via their online courses and podcast.

Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.

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Few debates in the fitness world are more contentious or polarizing than the relationship between CrossFit and injury. In this episode, sports medicine physician Amy West joins to unpack the nuances of this topic. Together, we tackle the reality of injury rates, her experiences on the medical front lines at top-tier competitions, and the evolution of CrossFit from a fringe sport to mainstream fitness. 

We dive into the importance of functional movement and the role of coaches in customizing workouts, ensuring that participants of all ages and abilities can safely reap the benefits of this training methodology, from adaptive athletes to fitness newbies. We also highlight the pros and cons of CrossFit's training style, from gymnastics to endurance and everything in between.

Lastly, the conversation transitions into the nature of CrossFit in establishing lasting healthy habits and fostering a sense of belonging. Amy also offers advice for anyone considering a leap into CrossFit or simply looking to make intentional physical activity part of their daily life.

Time Stamps:

[2:21] A strength coach's perspective on CrossFit

[7:18] What does research show about injury rates in CrossFit?

[16:50] Is CrossFit less accessible than other strength sports?

[25:47] The power of community in CrossFit

[32:17] Properly scaling movements in CrossFit workouts

[39:38] Strengths of the CrossFit training methodology

[43:46] Advice for getting started with CrossFit

Dr. Amy West is a specialist in sports medicine and rehabilitation. She is a graduate of Harvard Medical School, completed her residency in Physical Medicine and Rehabilitation at Harvard-Spaulding Rehabilitation Hospital, and her fellowship in Sports Medicine at Maine Medical Center.

Dr. West's focuses include non-operative sports medicine, musculoskeletal ultrasound, peripheral joint injections, electromyography (EMG), and concussion management. Her clinical and research interests include the female athlete, adaptive sports, lifestyle medicine, transgender athletes, and nutrition. She is active in the CrossFit community, serving on the CrossFit Games Medical Team and participating in various CrossFit functions and outreach events.

To follow Amy, you can find her on Instagram and Twitter.

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How well do you understand the unique physiological and nutritional needs of female athletes? In this episode, Dr. Abby Smith-Ryan, a leading researcher in exercise and nutrition, helps navigate the often-overlooked topic of gender differences in fitness and nutrition. We discuss how men's and women's physiology differ and how coaches can provide tailored advice to better meet the goals of both male and female athletes.

We explore the concept of cycle syncing and the impact of the menstrual cycle on performance, as well as the pros and cons of this approach. We discuss the role of nutrition and energy availability in maintaining a menstrual cycle and overall performance across the cycle. Abby also explains the importance of creating an empathetic coaching environment to better understand women's bodies in training.

Finally, we dive into the differences between men and women when it comes to nutrient metabolism and assess the benefits of supplements for women's health and performance. Abby highlights how differences in fuel utilization should be taken into consideration when it comes to work-to-rest ratios and caloric profiles. Don't miss this captivating episode that sheds light on the unique needs of female athletes!

Time stamps:

[6:06] Physiological differences between men and women and how they impact recommendations

[10:56] Physiological changes during the menstrual cycle

[14:32] Does research support the practice of cycle syncing?

[21:50] How coaches can work with their female athletes to optimize their training

[25:45] How women can optimally fuel their training based on nutrient metabolism

[30:39] Macronutrient recommendations based on female physiology

[34:04] The importance of nutrient timing for women

[35:31] Supplements to optimize female health and performance

[44:57] Top action items for trainers and coaches

[46:20] Information on Abbie's master's and PhD programs

Dr. Abbie Smith-Ryan is a professor in the Department of Exercise and Sport Science at the University of North Carolina-Chapel Hill. She is the director of the Applied Physiology Lab where her research is aimed at developing and exploring practical and effective evidence-based approaches to help with weight loss, body composition, performance, and disease prevention. She has a passion for communicating science and has received several awards from the National Strength & Conditioning Association including the Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sport Scientist of the Year.

You can learn more about Abbie by visiting her website and following her on Instagram. To read any of the papers mentioned in the episode, head to Abbie's ResearchGate page.

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In this episode, Eric Helms joins to break down what we know about specialized and advanced methods for hypertrophy. We set the stage by covering the mechanisms and factors that lead to muscle growth. Eric explains the difference between mechanical tension and time under tension as well as the impact of different rep ranges, rest times, intensities, and volumes on hypertrophy. This leads to a discussion on the efficacy of various training methods such as drop sets, extended sets, pre/post fatigue sets, and cluster sets for the goal of maximizing hypertrophy.

Eric also shares his process of interviewing high-level bodybuilders and powerlifters and how their insight has informed his research. Through this, he gives his take on the role that applied research should have for trainers and coaches when making programming and training decisions.

Time Stamps:

[7:32] Topics and research areas on which Eric has published papers

[18:10] Mechanisms and factors that drive muscle hypertrophy

[32:20] The difference between mechanical tension and time under tension

[39:17] Are drop sets more effective for hypertrophy than traditional sets?

[44:21] How effective are extended sets at promoting hypertrophy?

[52:59] Research on minimum effective dose for strength

[57:06] New online courses through 3D Muscle Journey, MASS research review, and Eric's books

Eric Helms PhD, CSCS is the Chief Science Officer of 3D Muscle Journey. He is the chief author of the Muscle and Strength Pyramids, a founder of and reviewer for Monthly Applications in Strength Sport, and is a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, pursuing research in training, nutrition and psychology for strength and physique sport. Eric has a PhD in Strength and Conditioning with a research focus on autoregulating powerlifting, a masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, a second masters in exercise science and health promotion, and a bachelors in sports management, fitness and wellness. As an athlete, Eric is WNBF Pro bodybuilder and competes in multiple strength sports.

To learn more about Eric, you can follow him on Instagram and the Iron Culture podcast.

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If you train hard or long enough as a strength and fitness athlete, you will likely experience an injury at some point. While most of them are not serious, navigating the return to training process can be tricky and frustrating. In this episode, sports medicine doctor Christle Guevara joins to share her experience with injury as well as her experiences working with US Figure Skating and Renaissance Periodization. Crystal gives us an inside look at the challenges athletes face during the recovery process, from navigating the gap between physical therapy and truly returning to performance.

Christle shares her expertise on the process of coming back from injuries, including understanding general timelines for tissue healing and specific strategies that can aid recovery. We also dive into the importance of recognizing the difference between soreness and pain, and when to push through or back off during training. Additionally, we discuss the warning signs and red flags of injury, and how to prevent further problems by adjusting technique based on individual anatomy.

Time stamps:

[3:22] Christle's experience working with U.S. Figure Skating and common injuries they face

[10:30] How Christle's personal return from injury experience influences her perspective

[17:36] The mindset shift needed when starting the return process

[22:22] How a forced change in training can be beneficial

[25:20] Tissue healing timelines and managing pain

[32:22] Interpreting soreness during the reconditioning process

[36:02] How to use the return process as a period of improvement

[42:54] Red flags and warning signs for potential injury

[47:46] Information on Renaissance Periodization's Hypertrophy App

Dr. Chrislte Guevarra is a family and sports medicine physician, completing her sports medicine fellowship at UNLV. She currently oversees the online certification courses for Renaissance Periodization, offers telemedicine consultations, and serves as a team physician for U.S. Figure Skating.

To learn more about Christle and follow her, you can find her on Instagram.

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In this episode, physical therapist Dillon Caswell joins to share what he learned while writing his book, Hope Not Nope. Dillon explains the actionable nature of hope, the impact of positive self-talk on athletic performance, and the physiological effects of these mindsets.

Dillon discusses how knowledge of neuroscience can allow us to effectively engage with different demographics, and how adjusting our communication can foster openness and progress. He shares an example from his experience with special ops in the Air Force, illustrating how objective data can empower clients and facilitate a readiness for learning and change.

Lastly, we reflect on the variation in behavior change readiness during the journey to recovery after injury. Dillon shares strategies for altering an athlete's predictive brain function, the role of progressive overload, and the vital importance of resistance and power training for longevity and health span. Don't miss this informative and inspirational episode with Dr. Dillon Caswell!

Time Stamps:

[4:51] The impact of self-talk and psychological safety on performance

[11:44] Dealing with resistance when fostering a new mindset

[22:14] A framework helping athletes and clients build mental resilience

[28:51] Embedding the framework in training

[39:25] Challenging the status quo when training for longevity

Dillon Caswell is a doctor of physical therapy, adjunct professor, sports performance coach, and author of the book Hope Not Nope. After coming back from his own injury, Dillon has developed a neuroscience-backed framework to empower his clients to regain peak performance and fulfillment.

You can learn more about Dillon by visiting his website and following him on Instagram.

Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.

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Navigating the world of supplements can feel like a maze, especially when untrustworthy guides lead you down the wrong path. Luckily, dietitian Diana Nguyen joins the show to help lead the way and give you the top factors you need to know!

With an emphasis on the idea that supplements should complement a balanced diet, we cover the essential knowledge about multivitamins, omega-3 fatty acids, and the importance of blood work for personalizing supplementation. We also delve into the potential risks of supplement use, discussing the importance of brand reliability, the dangers of adulteration, and common misconceptions.

Additionally, we address the risks associated with self-assessment and treatment. Through personal anecdotes and professional experiences, we highlight the value of manageable lifestyle changes and the positive effects they can have. 

Time Stamps:

[1:34] The critical role of nutrition in military and tactical environments

[9:10] Important considerations before starting supplement use and identifying quality information

[14:20] Assessing a supplement's efficacy and if it's right for you

[19:44] Things to look for when purchasing supplements

[26:32] Benefits of creatine beyond performance

[33:41] Supplements that are best for chronic or acute use

[37:30] Supplements and lifestyle interventions that Diana recommends against

[41:46] Tips for when your schedule or environment is working against you

Diana Nguyen is a Registered Dietitian Nutritionist, Certified Specialist in Sports Dietetics, and Certified Strength and Conditioning Specialist and has been a practicing performance dietitian for 15 years. She believes in a holistic approach to optimizing health as well as cognitive and physical performance. Her goal is to prepare individuals for peak performance, preserve their health and wellness, and prevent injuries and disease through proper nutrition and supplements.

You can follow Diana on Instagram and LinkedIn.

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