By PILLAR Performance
The podcast currently has 23 episodes available.
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/
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 Performance
In this episode of the Pillar Performance Podcast, Dr. Dan Plews interviews Mikki Williden, a nutritionist and expert in sports nutrition. They discuss various topics including their personal journeys in the low-carb high-fat space, the importance of protein in an athlete's diet, and the impact of stress on productivity and health. Mikki emphasizes the need for context-specific nutrition recommendations and highlights the role of protein in recovery and body composition. They also touch on the challenges of meeting high protein requirements and provide tips for incorporating more protein into the diet
In this conversation, Dom D'Agostino discusses his background in nutrition and neuroscience, his research on ketosis and its therapeutic effects, and the use of ketones in fueling performance. They explore the benefits of ketones for endurance athletes, the importance of metabolic flexibility, and the role of ketone supplementation. They also touch on the adaptation to ketosis, the dawn effect, and the relationship between ketones and exercise. The conversation concludes with a discussion on the intersection of strength training and endurance sports. In this conversation, the guest discusses his experience with specific movements in weightlifting and the benefits of incorporating different exercises to address weaknesses. The conversation then shifts to the topic of carbohydrate metabolism and the controversy surrounding high carbohydrate consumption in endurance sports. The guest shares his perspective on the importance of glycemic control and the potential long-term effects of high carbohydrate intake. They also discuss the use of supplements such as magnesium, alpha lipoic acid, and omega-3 fatty acids for performance and recovery.
Alex de Boer, an entrepreneur in the triathlon industry, began his journey selling wetsuits at triathlon events and eventually secured a license with Ironman, building it into Europe's leading wetsuit brand. After Ironman sold the license, he founded his own brand, De Boer, which focuses on high-end, innovative wetsuits and swimwear for triathletes and swimmers. Emphasising customer relationships and empowerment, Alex's story highlights the importance of seizing opportunities and following one's passion. De Boer, driven by a commitment to making athletes faster in the water, started with Jan Frodeno's endorsement of the Fjord 1.0 wetsuit. The brand has since partnered with top athletes like Daniela Ryf and Ben Kanute and aims to be one of the top swim brands globally.
In this episode, PILLAR's Head of Research Dr Dan Plews interviews Hunter McIntyre, a world champion in HYROX. Hunter shares his journey as an athlete and his training methods. He discusses his background in running and wrestling, his transition to obstacle course racing, and his success in various sports. McIntyre emphasizes the importance of strength and endurance in his training, as well as the need for efficiency and power. He follows a training plan that includes a mix of low-intensity and high-intensity sessions, focusing on power, weight, and efficiency.
McIntyre also highlights the significance of aerobic fitness in HYROX and the benefits of maintaining a strong aerobic capacity. Hunter McIntyre discusses his coaching experience with world record-breaking athletes and his own training journey in various sports, including HYROX and Ironman. He emphasizes the importance of volume and efficiency in training, as well as the role of nutrition and supplements in optimizing performance. McIntyre also shares insights on the mistakes endurance athletes make when transitioning to HYROX and offers advice for training and competing in the sport. He discusses his sports nutrition company and the need for specific and effective supplements in the market. McIntyre also mentions his online training platform, Hunter's Academy of Strength, which focuses on educating athletes and improving their performance.
Takeaways
- Hunter McIntyre's success as an athlete is attributed to his dedication to training and his unique combination of strength and endurance.
- Efficiency and power are key factors in McIntyre's training, and he focuses on developing these qualities through a variety of exercises and sports.
- Maintaining a strong aerobic capacity is crucial in high rocks, and McIntyre emphasizes the importance of aerobic fitness in his training.
- McIntyre follows a training plan that includes a mix of low-intensity and high-intensity sessions, with a focus on power, weight, and efficiency.
- His training week consists of running, biking, and specific station work, with an emphasis on building stamina and maintaining aerobic fitness.
- Training volume and efficiency are key to improving performance in high rocks and other endurance sports.- Proper nutrition and supplementation can enhance athletic performance and recovery.
- Endurance athletes transitioning to high rocks should focus on race pace and avoid overtraining.
Chapters
00:00 Hunter McIntyre's Athletic Journey
08:35 The Power-Endurance Balance
13:24 The Importance of Aerobic Fitness
29:41 A Week in the Life of Hunter McIntyre
36:49 Coaching World Records and Training Volume
39:13 Efficiency and Fueling in Endurance Sports
46:08 Mistakes in Transitioning to High Rocks
50:27 Sports Nutrition and Supplement Gap
53:41 Hunter's Academy of Strength
Hunter McIntyre
Instagram: https://www.instagram.com/huntthesheriff/Youtube: https://www.youtube.com/ @HunterMcIntyre
PILLAR PerformanceShop online: https://pillarperformance.shop/Instagram: https://www.instagram.com/pillarperformance_/Tiktok: https://www.tiktok.com/@pillarperformanceSTRAVA: https://www.strava.com/clubs/1108245 Podcast: https://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6
In today’s episode Chelsea discusses her background as a runner and her transition to triathlon. She shares her early experiences in running, including the pressure she felt as a young athlete and the challenges she faced in finding the right training environment. Chelsea highlights the importance of finding the right balance between training partners and coaching. She also mentions her successful running career, including her personal best times in various distances.
Chelsea reflects on the realities of pregnancy and postpartum recovery as an athlete and the challenges she faced after winning Kona. She emphasises the need to enjoy the journey and focus on the opinions of those who truly matter.
Chelsea also mentions her favourite micronutrients from PILLAR Performance: Triple Mag and Ultra Omega.
Takeaways
Finding the right training environment and coaching is crucial for success in athletics.
Balancing training partners and coaching can be challenging, but it's important to find the right fit.
Pressure as a young athlete can impact enjoyment and performance.
Injuries can be a significant obstacle in an athlete's career.
Transitioning from running to triathlon requires adjustments and new training strategies.
Transitioning from Olympic distance to longer distances in triathlon can be a lifestyle choice based on happiness and well-being.
Having a strong support system is crucial for athletes, especially during pregnancy and postpartum recovery.
Winning a major race like Kona does not guarantee a smooth journey afterward, and it's important to manage expectations.
Enjoying the journey and focusing on the opinions of those who truly matter can lead to greater success and fulfilment.
Pillar Performance's Triple Mag and Ultra Omega are recommended micronutrients for athletes.
Chapters
00:00 Introduction and Current Location
10:14 Chelsea's Running Pedigree
29:30 Breakthrough Performances and National Titles
33:14 Importance of Training Environment and Coaching
36:40 Impressive Personal Best Times
37:39 Transitioning to Triathlon
38:07 Choosing Happiness and Longer Distances in Triathlon
39:07 The Importance of a Strong Support System
42:53 The Realities of Pregnancy and Postpartum Recovery as an Athlete
46:48 Managing Expectations After Winning Kona
56:54 The Expectation vs. Reality of Pivotal Moments
01:07:33 Enjoying the Journey and Focusing on What Matters
01:12:22 Recommended Micronutrients for Athletes: Triple Mag and Ultra Omega
Chelsea Sodaro: https://www.instagram.com/chelseasodaro/
Dr Dan Plews:
https://www.instagram.com/theplews/
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://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6
Lucas Becker, also known as Byron Bay Chef, shares his passion for healthy and fresh cooking. He emphasises the importance of balance and flexibility in maintaining a healthy lifestyle. Lucas provides practical tips for beginners in the kitchen, such as getting organised, keeping it simple, and using versatile cooking methods. He also highlights the benefits of batch cooking and meal prepping to save time and money. Lucas encourages athletes to prioritise cooking their own meals to fuel their performance and avoid the cost and potential health risks of eating out. He shares recipes and tips on his Instagram and offers a comprehensive cooking course called Kitchen Hero.
Takeaways
Chapters
00:00 Introduction and Background
05:05 Finding Balance and Flexibility in Healthy Eating
10:07 Practical Tips for Beginners in the Kitchen
17:46 Cooking Basics: Eggs and Essential Equipment
33:01 Grab-and-Go Breakfast Ideas
40:27 Cooking for Athletes: Performance and Savings
42:39 Recipes, Tips, and Kitchen Hero Course
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://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6
Chef Lucas Becker: https://www.instagram.com/byronbaychef/
In this episode of the PILLAR Performance Podcast, Rasmus Barfred, co-founder of THEMAGIC5, discusses the journey of creating custom fit sportswear, starting with their innovative custom fit swim goggles. Rasmus shares his background in endurance sports and how his passion for swimming led to the idea for the Magic Five. He talks about the challenges they faced, including the impact of COVID-19 on their business, and their strategy for expanding into retail. Rasmus also mentions their long-term vision of creating custom sportswear for various product categories.
In this conversation, Elizabeth Inpyn and Pip Taylor discuss the importance of omega-3 fats for endurance athletes. They cover topics such as the different forms of omega-3s, the benefits of EPA and DHA, and the challenges faced by plant-based athletes. They also discuss the Omega-3 Index test and the importance of testing and supplementation for optimal omega-3 levels. The conversation highlights the impact of omega-3s on performance, joint health, and overall well-being. The key takeaway is to prioritize health and nutrition, including omega-3 supplementation, for improved athletic performance and longevity.
PILLAR Performance: linktr.ee/pillarperformance_
Fuelin : PILLAR30 for 30% off your first month - https://www.fuelin.com/
Takeaways
Sound Bites
00:00 Introduction and Background
02:15 Understanding Omega-3 Fats
03:51 Different Forms of Omega-3s
05:04 Importance of EPA and DHA
07:02 Omega-3s and Brain Health
09:17 How to Determine if You're Getting Enough Omega-3s
11:16 The Omega-3 Index Test
13:04 Timing and Compliance
16:12 Benefits of Pillar Omega-3 Supplement
19:12 Supplementation for Athletes Consuming Seafood
21:40 Testing and Supplementing for Optimal Omega-3 Levels
23:08 The Impact of Omega-3s on Performance
24:41 Signs and Symptoms of Omega-3 Deficiency
27:07 Considerations for Supplementing with Omega-3s
28:37 Omega-3s and Joint Health
31:04 Personalized Approach to Omega-3 Supplementation
34:15 Timing and Dosage Recommendations
35:10 Omega-3s and Joint Inflammation
37:06 The Overall Benefits of Omega-3s
39:55 Prioritizing Health and Nutrition for Performance
The podcast currently has 23 episodes available.