The Podium

When it comes to optimizing daily routines, breathwork is key. As part of his philosophy and methodology, Mike Watts understands the importance of functional breathing and its impact of recovery and performance.

In this episode, Mike sits down with Patrick Morris and Dr. Kevin Sprouse to dissect breathing patterns through the lens of performance. Watts shares game-changing insights into when and how to incorporate breathwork for maximum impact – whether it's pre-competition focus, post-training recovery, or enhancing sleep for optimal regeneration.

Plus, learn about structuring a daily breathing routine by using tools like the box score, and how advanced techniques, like breath holds and oxygen saturation monitoring, can simulate altitude training and elevate performance levels.

Find out more about Mike Watts Website | Instagram 

Patrick Morris on Instagram | Coaching
Dr. Sprouse on Instagram
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Check us out at Podium Sports Medicine Website | Instagram

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Show Produced by Palm Tree Pod Co.

From exercise and training, to sleep and nutrition, Patrick Morris and Dr. Kevin Sprouse have covered it all in the Foundation Series.

In this episode, they answer burning questions from our listeners to fill in any gaps in your training. Patrick and Dr. Sprouse discuss fueling strategies tailored for endurance athletes, the intricacies of periodizing nutrition and weight throughout a training year, the science behind using melatonin to tackle shift work sleep issues. Plus, gain a deeper understanding of how standard blood test results should be interpreted for athletes.

If you've been following the Foundations Series, this episode ties it all together! Tune in to learn actionable takeaways and practical suggestions for easy wins in each area.

Ready to level up your performance nutrition? Check out Kodiak Cakes' new Peak Oatmeal. Head over to kodiakcakes.com/podium to get your bundle and reach your peak!

Patrick Morris on Instagram | Coaching
Dr. Sprouse on Instagram
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Check us out at Podium Sports Medicine Website | Instagram

Subscribe: Apple Podcast |  Spotify
Show Produced by Palm Tree Pod Co.

What role does nutrition play in creating a solid performance foundation? The answer might be more complex than you think.

Hosts Dr. Kevin Sprouse and Patrick Morris tackle the essential metrics used in nutritional scoring, from calorie balance and protein intake to fiber consumption and Omega-3 levels assessed through the Omega-3 index test. They also shed light on body composition measured with DEXA scans, continuous glucose monitoring metrics, and fasting insulin levels.

However, rather than fixating on micromanaging individual nutrients, Kevin and Patrick underscore the importance of adopting a holistic approach, emphasizing the significance of quality whole foods. Learn how small behavioral or intake changes in your nutrition can lead to significant long-term health improvements, all through the lens of their unique scoring system.

Ready to level up your performance nutrition? Check out Kodiak Cakes' new Peak Oatmeal. Head over to kodiakcakes.com/podium to get your bundle and reach your peak!

Patrick Morris on Instagram | Coaching
Dr. Sprouse on Instagram
- - - - - - - - -
Check us out at Podium Sports Medicine Website | Instagram

Subscribe: Apple Podcast |  Spotify
Show Produced by Palm Tree Pod Co.

Can quality sleep and sleep hygiene be your competitive edge? Whether you are actively training or regularly exercising, sleep is a game changer. In this episode of the Foundations Series, Patrick Morris and Dr. Kevin Sprouse share essential insights tailored specifically for athletes on a mission to optimize their training. 

Join them as they dive deep into the world of sleep foundations, revealing the science-backed strategies that can supercharge your athletic performance. They discuss using sleep trackers to measure sleep duration and quality and setting a goal of 7.5 hours of sleep per night.

Learn how to craft a pre-sleep ritual that primes you for success and why eliminating screens and blue light is a non-negotiable step in your training toolkit. Plus, find out about savvy alternatives to evening cocktails, introducing healthier ways to unwind that won't compromise your athletic goals.

Check out our sponsor PERC Coffee | Use code PODIUM15 to receive 15% off your next order
PERC Coffee Instagram

Patrick Morris on Instagram | Coaching
Dr. Sprouse on Instagram
- - - - - - - - -
Check us out at Podium Sports Medicine Website | Instagram

Subscribe: Apple Podcast |  Spotify
Show Produced by Palm Tree Pod Co.

How do exercise and training impact overall health and performance? Join Kevin and Patrick as they delve into the crucial distinction between exercise and training, and explore the significance of key metrics.

From tracking your exercise hours per week to maximizing your VO2 max, strength training, endurance training, recovery, and minimizing sedentary time - all the game-changing insights you need for optimal results are right here in our Foundations Series kickoff.

Check out our sponsor PERC Coffee | Use code PODIUM15 to receive 15% off your next order
PERC Coffee Instagram

Patrick Morris on Instagram | Coaching
Dr. Sprouse on Instagram
- - - - - - - - -
Check us out at Podium Sports Medicine Website | Instagram

Subscribe: Apple Podcast |  Spotify
Show Produced by Palm Tree Pod Co.

As the seasons change and a busy year winds down, it's more important than ever to revisit the basics. Over the next several episodes, Dr. Kevin Sprouse and Patrick Morris will explore three crucial foundations: Sleep and Recovery, Nutrition and Fueling, and Training and Activity. 

This series is a long-term resource that will provide comprehensive understanding, actionable takeaways, and practical suggestions for easy wins in each area. Plus, Kevin and Patrick share how they assess each foundation with patients, including the key metrics and habits they look for, and how foundations have impacted their own training. 

Have burning questions about sleep, nutrition, or training? Listener questions will be answered throughout the series, so get in touch! 

After retiring from pro cycling in 2017, Andrew Talansky moved into the realm of triathlons, attacking Ironman events with the same tenacity that marked his cycling career. Now, Andrew's athletic background informs his coaching style with Talansky Performance Group.

In this conversation with host Dr. Kevin Sprouse, Andrew shares his experience racing in the iconic Tour de France, representing the United States on the international stage, and competing for Garmin–Cervélo on the esteemed UCI World Tour. 

From the peloton, to Ironmans, Andrew has realized the benefits of innovative technologies that make testing more accessible for recreational athletes, such as lactate threshold assessments. For Talansky, these are vital tools that can empower athletes and guide them towards sustainable performance improvements, all with the help of a knowledgeable coach.

To learn more about Talansky Performance Group, check out their website or follow Andrew on Instagram.

World Tour, Grand Tours, and the Tour Divide - cyclist Alex Howes has done it all. He joins host Dr. Kevin Sprouse to break down his professional cycling career around the world, and his most recent adventure at the Tour Divide. 

Most recently, he completed the Tour Divide bikepacking race, spanning from Canada to Mexico in 19 days, 14 hours, 46 minutes.Hear what he learned riding 2692.9 Miles over 20 days straight, while navigating tendonitis, sleep deprivation, and hormonal changes. 

Alex shares how the Tour Divide compares to the Tour de France when looking at power metrics, the impressive endurance of the human body and mind when pushed, and the inspiration to pursue challenging goals.

The final stage of the 2023 Tour de France came to a climactic end and Kevin and Patrick are back with the latest updates. Join them as they delve into the physical toll and strain on riders, recovery metrics, sleep patterns, and the overall impact of the grueling race on athletes' health. Plus, they dedicate time to answer listener questions.

Hear from guests:
Matt Rabin, Head of Physical Therapy, EF Education First - EasyPost Pro Cycling
Jeremy Powers, Senior Marketing Manager of Cycling at Whoop
Dr. Aaron Baggish, cardiologist

As the Tour de France enters its second rest day, Dr. Kevin Sprouse and Patrick Morris reflect on last week’s injuries and the impact of extreme heat. From the challenges of maintaining a proper diet on the road to the intense focus on aerodynamics during the time trial, there's no shortage of factors that can make or break a cyclist's performance. Plus, hear how athletes can support the cardiac system as it works overtime to keep up with the demands of the three-week race.

Hear from guests:
Alex Howes, former EF Education-Easy Post 2x Tour de France rider
Robby Ketchell, sports technology & data scientist
Dr. Aaron Baggish, cardiologist

Stay tuned for next week’s coverage as the Tour de France continues.