Today on episode #67, I talk with Dr. Kyle Gillett, a medical doctor and expert in hormonal health. Dr Gillett and I attempted to cover this broad topic in under an hour by avoiding the technical details and focusing on the high-level tips on how the older athlete can recover and maintain hormonal health for improved general health, higher fitness, and a better quality of life. Listen in to hear about the surprising mistakes people make with common supplements and other tips for dealing with common conditions such as: low energy, lack of focus, declining strength, and more.

When I was younger, I felt great all the time.  Of course, back then ‘feeling great’ was just feeling normal.  Now-a-days, ‘feeling great’ is a special thing, and I want more of it.  Hormones are the key.  Much of what Dr Gillett told me I had heard or read about before somewhere in the internet universe timeline, but in our short hour together, Kyle was able to frame the topic of hormones to provide context to the why’s and how’s of getting more of feeling great.

BIO

Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in: optimizing hormone levels to improve overall health and well-being in both men and women; improving hormones using behavioral, nutritional, and exercise-based tools; and safely and rationally using supplementation and hormone therapies.

Website: https://gilletthealth.com/

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

Twitter: https://twitter.com/GillettHealth

ASCVD Risk Calculator: https://tools.acc.org/ascvd-risk-estimator-plus/#!/calculate/estimate/

Want to know more?: Read:

Welcome back to the Wise Athletes podcast.  Today on episode #66, I talk with Derek Hansen, a Certified Strength and Conditioning Specialist who has been using EMS or Electronic Muscle Stimulation as a part of his work with athletes of all ages seeking to recover from injury and surgery as well as seeking additional performance advantage.

I have owned and used an EMS device for years without really knowing what I was doing, so I decided to find out how it is done.  Join me as Derek goes through the many ways EMS can be used by older athletes to deal with limited ROM, injuries, surgeries as well as simple recovery from exercise and as a substitute for exercise when traveling or otherwise unable to get it done the natural way.

Derek is a NSCA Certified Strength and Conditioning Specialist that has been working with athletes in speed, strength and power sports since 1988. Originally working with Track and Field athletes, Derek expanded his services to assist athletes in all sports with an emphasis on speed development. He has since worked with some of the top performers in the world as a coach and a consultant – including Olympic medallists, world record holders, Canadian National team athletes, professional sports organizations and professional athletes from numerous sports. Locally, Derek has produced some of the top sprinters in British Columbia and continues to work with some of the fastest athletes in various sports.

Provided below are some of Derek’s key qualifications, credentials and designations:

If you would like more information on Derek’s qualifications and experience, please e-mail him at [email protected] and he would be happy to send you his curriculum vitae.

Instagram: @derekmhansen

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)

Brendan Egan, PhD is Associate Professor of Sport and Exercise Physiology, and Deputy Head of School, in the School of Health and Human Performance at Dublin City University, Ireland, and a Visiting Research Scientist at the Florida Institute for Human and Machine Cognition, USA. His research investigates skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions to optimise performance in populations ranging from athletes to older adults. His research group performs human trials involving both acute and chronic interventions for outcomes around performance (physical and cognitive), recovery and adaptation, and have employed a wide range of experimental designs, and have been complimented by molecular analysis tools including transcriptomics, proteomics and metabolomics. Nutrients recently and presently under investigation include caffeine, creatine, omega-3 fatty acids, resveratrol, leucine, protein hydrolysates, beetroot juice, and exogenous ketones, as well as dietary interventions that aim to increase daily protein intake in older adults. Outside of academia, through his sporting career as an Gaelic footballer, Brendan has had a lifelong association with sport, training and performance at all levels of competition from grassroots to elite level, and also practices in the field as a performance nutritionist with emphasis on intermittent field-based team sports, and endurance athletes, most recently with the Dublin Hurlers and the Irish Paratriathlon team.

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)

Today I am pleased to present episode #64 with one of the world’s foremost experts on fructose and why people get fat, Dr Richard Johnson. 

Today you will also learn some easy changes to your own lifestyle to improve your health, which is of course the foundation for being a strong athlete. I have already stopped eating added sugar, and after my first discussion with Dr. Johnson I stopped all high sodium foods. After today I started a routine of drinking 2 liters of water or green tea everyday to make sure I do not get dehydrated.

Website: https://drrichardjohnson.com

Richard J. Johnson, M.D. has been a practicing physician and clinical scientist for over 25 years. He is internationally recognized for his work on the role of sugar and its component fructose, in obesity and diabetes. His work has also revealed a fundamental role for uric acid (which is generated during fructose metabolism) in the metabolic syndrome. Dr Johnson 's science research has been funded by the National Institute of Health since the 1980s. Rick is a member of the American Society for Clinical Investigation. He has published over 700 papers, lectured in over 45 countries, and is a highly cited scientist. He is the author of Nature Wants Us To Be Fat, published in 2022, and he previously authored The Sugar Fix with Timothy Gower in 2008 and The Fat Switch in 2012. He is currently a Professor of Medicine at the University of Colorado in Denver.

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)

• Improved athletic performance
• Decreased workout recovery time—less joint pain, stiffness and muscle soreness
• Increased lean muscle mass and decreased body fat
• Enhanced libido and sexual function
• Feeling calmer, more stress-proof, and more positive about your life

• Morning Wood (yes, that) -- #1 indicator
• Can't keep your muscle mass...losing muscle and adding body fat
• Can't recover as well or as fast as you used to do
• A lack of motivation....a feeling of "flatness"
• High blood sugar
• High stress
• Fatigue

Adam Test: https://www.nebido.com/tools/low-testosterone-symptoms-check-adam-questionnaire

Carol Bike: https://carolbike.com/

• Sleep -- try the EmFit pad - https://emfit.com/
• Nasal Breathing -- Dr Dallam Episode on Wise Athletes
• Jet Pack -- testicle cooling before sleep (if you dare)
• Wear a CGM -- find out for sure if you are having sugar spikes and get your blood sugar under control (Levels)
• Stress management -- sauna, functional yoga, breathing (4-7-8, etc.)
• Leaf EKG patch -- the very best HRV tracking...most accurate -- use it as a biofeedback device to learn to destress
• Blood Flow restriction -- muscle building with less recovery needed (and less risk of injury)
• Sperti -- Full spectrum lights'
• Supplements: boron, magnesium, zinc, selenium

More from Dr. Cohen:

• Get eight solid hours of sleep every night. Block out all light (even clocks) to create total darkness.
• Turn off all electronics one hour before bedtime.
• Slowly take ten, deep nose breaths twice daily.  Inhale for a count of six, hold for four, exhale for eight)  
• Get up from your chair at least once every hour during the day.
• Take walks barefoot on the grass or sand.
• Lie in the sun for 15 minutes without sunscreen, with your legs, arms, and torso exposed.

• Replace your conventional toiletries with organic, paraben-free versions.
• Eat only organic varieties of the “dirty dozen” foods.
• Strictly avoid eating soy and all GMO products—especially corn, soy and canola.
• Avoid hard liquor.
• Limit your wine and/or beer intake to four servings weekly, and no more than two per day. 
• Keep your powered cellphone out of your pants pocket.
• Wear boxer shorts, not briefs.

• Have sex at least twice a

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)

Episode 3 of 3 with Dr Jowdy.

• Part 1 -- An introduction to common psychological impediments to athletic and health
• Part 2 - More details on what we can do to become stronger psychologically as well as physically
• Part 3 - Body image & eating disorders common to athletes

Today we explore the all-to-common problem of using exercise to compensate for eating disorders and body image issues. Dr. Doug Jowdy talks though how to think about this problem and how we can overcome it.

Website: https://www.drdougjowdy.com

Book: Gold Medal Mind: https://www.goldmedalmind.com

Dr. Jowdy has been practicing the art and science of psychology since 1986. He considers it a blessing to join people on their journey in the arena of sport, or in the game of life. It is his passion to serve as a guide to help others create a life that exceeds one’s expectations

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)

Episode 2 of 3 with Dr Jowdy.

• Part 1 -- An introduction to common psychological impediments to athletic and health
• Part 2 - More details on what we can do to become stronger psychologically as well as physically
• Part 3 - Body image & eating disorders common to athletes

Website: https://www.drdougjowdy.com

Book: Gold Medal Mind: https://www.goldmedalmind.com

Dr. Jowdy has been practicing the art and science of psychology since 1986. He considers it a blessing to join people on their journey in the arena of sport, or in the game of life. It is his passion to serve as a guide to help others create a life that exceeds one’s expectations

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)

Episode 1 of 3 with Dr Jowdy.

• Part 1 -- An introduction to common psychological impediments to athletic and health
• Part 2 - More details on what we can do to become stronger psychologically as well as physically
• Part 3 - Body image & eating disorders common to athletes

Website: https://www.drdougjowdy.com

Book: Gold Medal Mind: https://www.goldmedalmind.com

Dr. Jowdy has been practicing the art and science of psychology since 1986. He considers it a blessing to join people on their journey in the arena of sport, or in the game of life. It is his passion to serve as a guide to help others create a life that exceeds one’s expectations

Private practice in Boulder and Denver where Dr. Jowdy specializes in sport psychology, psychological/medical conditions and personal growth. In his practice he sees both athletes and non-athletes between the ages of 9 and 65.

Dr. Doug Jowdy is on faculty as an Assistant Clinical Professor in the Department of Orthopedics at the University of Colorado Hospital Denver School of Medicine. He consults with intercollegiate and high school athletic departments, as well as with business and industry. He also receives referrals from the U.S. Olympic Committee and is a consultant with the U.S. Paralympic Committee.

Dr. Jowdy has worked for the U.S. Olympic Committee on two separate occasions. In 1989, he completed a research assistantship under the guidance of Shane Murphy, Ph.D., the first psychologist hired by the U.S. Olympic committee. A decade later, he served as the team psychologist for U.S. Speed Skating and helped both the long and short track teams prepare for the Olympics. As a result of his working closely with Apolo Anton Ohno, 8x Olympic Medal Winner, he is featured in Apolo’s autobiography, Zero Regrets.

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)

Rules:

• Simple
• Minimal effective dose  — 
• Be patient 

Goals:

• Do no harm
• Keep you fresh enough enough to ride
• Get stronger slowly

About Chris: https://ridethestruggle.com/blogs/struggle/winter-strength-training-plan-for-cyclists

Coach Chris Peden is strength coach to talented cyclists including Zoe Backstedt who currently holds Under 23 National, European and World titles on the road, track and in Cyclocross.

Chris believes the old way is not always the right way and highly recommends strength training to any cyclist looking to improve. 

“Riding your bike should always be the main priority. However, incorporating strength training will further enhance cycling performance if it’s done right.”

Strength training enhances exercise economy, anaerobic capacity, lactate threshold, maximal strength, maximal speed and endurance, while also reducing the rate of fatigue. Isn’t that a cyclists ultimate wish-list?” Says Chris.

Chris believes strength training is overlooked by many cyclists for two reasons: (1) the fear of adding additional weight to our bodies, and (2) because they don't know how.

“Riders who combine cycling with strength training have leaner body composition over those who just cycle. Muscle mass doesn’t suddenly appear on the body once you start lifting weights. It takes years of dedicated regular lifting with minimal cardio.”

 "We learn strength training as a new skill quite easily - like learning to ride a bike."

Contact: https://linktr.ee/CPeden

Chris Peden, Strength, Endurance & Nutrition Coach

For many years now, I have been hearing that fructose, a component of table sugar and HFCS, is a particularly bad actor for my health.  I decided it was finally time to find out if that was really true and if so why.  Today I am pleased to present episode #58 with one of the world’s foremost experts on fructose, Dr Richard Johnson. 

What you will learn today is that the problem is worse than you’d expect, but easier to solve than you’d imagine.  Dr. Johnson will tell us why we put on excess weight, why we find it hard to sustain weight loss, why we get high blood pressure, type 2 diabetes, and gout, and how these disease are all related.  Yeah.  And, You will also learn some easy changes to your own lifestyle to improve your health, which is of course the foundation for being a strong athlete.

I can tell you that these illnesses run in my family, so I am taking Dr. Johnsons advice to heart. Maybe you should do the same…

Website: https://drrichardjohnson.com

Richard J. Johnson, M.D. has been a practicing physician and clinical scientist for over 25 years. He is internationally recognized for his work on the role of sugar and its component fructose, in obesity and diabetes. His work has also revealed a fundamental role for uric acid (which is generated during fructose metabolism) in the metabolic syndrome. Dr Johnson 's science research has been funded by the National Institute of Health since the 1980s. Rick is a member of the American Society for Clinical Investigation. He has published over 700 papers, lectured in over 45 countries, and is a highly cited scientist. He is the author of Nature Wants Us To Be Fat, published in 2022, and he previously authored The Sugar Fix with Timothy Gower in 2008 and The Fat Switch in 2012. He is currently a Professor of Medicine at the University of Colorado in Denver.