Fullscript for WiseAthletes

Exercise is not the same as physical activity. Wise Athletes must continue to use all of our physical skills to retain them long into life. Instead of investing in carefully planned strength training, cardio training, balance training, mobility training....just get out into nature and use your body in ways that are unpredictable...that challenge your brain.

Dr. Scott Grafton, Distinguished Professor of Psychological & Brain Sciences at the University of California, Santa Barbara, directs the Action Lab, which works on the neuroscience of goal-directed movement. Professor Grafton is also the author of Physical Intelligence: The Science of How the Body and Mind Guide Each Other Through Life.  

Dr. Grafton shares how ‘physical intelligence’ works, what you can do to hold on to old physical skills as well as learn new fun things to do, and why it’s so important for all of us as we age.

Physical intelligence is the brain's ability to figure out how to perform physical skills better and better. It learns by doing. 

But we forget. We lose skills we don’t use. That results in losing basic life skills if we withdraw from life. The more we pull back from activities that might result in injury the less capable we become over time. We have to find a way to stretch ourselves in what we already know or in learning new activities. 

Exercise is not enough. We need unpredictable environments. An opponent across the net. An unstable trail. Something that engages the brain in adapting skills to accommodate new information. We retain physical skills and we exercise the brain.

Red Light & Near-Infrared Light Therapy delivers amazing healing and pain-relief along with many other benefits

Dr. Zulia Frost is a medical doctor and clinical director at Recharge Health. Dr. Frost explains that red light & near infrared light technology has many applications, including treating injuries, resolving age-related pains, improving sleep and much more. 

Sun exposure has long been valued for its healing properties. But the dangers of sunburn, skin aging and skin cancer, and just the modern, indoor lifestyle has dramatically reduced the exposure we get to the sun. 

The largest proportion of sunlight is infrared light which we feel as heat.  The reason we can feel it is the infrared wavelengths can penetrate through clothing and through our skin and even through bone, down into our muscles and organs.  It turns out that our bodies react to this light, as well as to other wavelengths including red light which is at the longest wavelength end of visible light.   

The technology for replicating red and NIR light is called photo biomodulation.  It used to be called “cold laser” therapy because it relied on low power lasers, but eventually it was discovered that LEDs worked as well.  This is where all the consumer products are coming from.

Near-Infrared (NIR) Light is considered to be about 750nm-1200nm. NIR's longer-wavelength, lower-energy light can reach deeper tissues of the body like muscles, joints, and even brain tissues.  The most effective wavelengths of NIR are 810-850nm.

Red Light is typically considered to be 620nm-750nm. Red light's shorter-wavelength, higher energy light will penetrate a little less than NIR but can help with shallower parts of the skin, like skin repair and rejuvenation.  The most effective wavelengths of Red Light are 635-670nm.

Song Credit: Twice in One Lifetime by Phil Maffetone

Dr. Phil Maffetone’s credo is that “everyone is an athlete.” As a health and fitness trendsetter, Dr Phil has had as much positive impact on a wider variety of people than anyone in modern history. Dr. Phil is a long-time respected pioneer in the field of complementary medicine, bringing the latest advances to health-care professionals around the world. He is an internationally recognized researcher, educator, clinician and author in the field of nutrition, exercise and sports medicine, and biofeedback. In 2003, Dr. Maffetone was presented with the prestigious Statuette award by the International Academy for Child Brain Development. He was named Triathlete Magazine’s coach of the year in 1995, and in 2000 was honored by Inside Triathlon magazine as one of the top-20 most influential people in endurance sports worldwide.

Since the 1970s, Dr. Phil Maffetone has warned against sugar addiction and carbohydrate intolerance along with pioneering the use of biofeedback via heart-rate monitoring devices. His approach has been proven successful by thousands of MAF devotees. Dr. Phil is committed to making the Maffetone Method available to everyone.

Music can positively influence intensity, fat-burning, as well as encouraging overall brain and body benefits. However, it needs to be used intelligently. Best to avoid the stress-induced pounding drums and driving bass lines. While a no-pain, no-gain approach to exercise and music can be enjoyable, be careful out there. If you want an aerobic workout to burn more fat and increase energy capacity, listening to intense music can be problematic. Lower heart rate exercise increases fat-burning and builds mitochondria capacity for superior aerobic performance.

Consider songs that help promote warmups — slower, easy music allows your body to ease into the session, increasing the workout benefits. Likewise, with your cool down. For aerobic workouts, a more moderate beat is great, and for high intensity a faster song helps move you along. The most important music choice is always the music you enjoy.

However, the choice. Personalize. Most importantly, always avoid junk music.

Dr Phil has created some playlists of his music. The two playlists are for an Easy Aerobic Workout, and for Higher Intensity Training. And, it’s all free.

The journey to happiness always includes a bicycle. And a bicycle that fits you is the most important part.

A bike is a marvelous extension of the human body. Riding a bike is a like full-body meditation. When you do it right you are immersed in the present….lost in the pleasure of your body working well. That is, as long as your bike doesn’t cause pain.   Some people never have problems but others have to struggle to get the right combination of gear, body function, and set up. For those of us in that last category, a good bike fitter is priceless. 

So why is good bike fitting so hard to come by?  It turns out that it isn’t hard if you know what to look for.  Kevin Schmidt knows bikes, and he knows bodies. He's a good friend to the cyclist.

I have to admit that I didn't think this episode would apply to me. I mean my bike fits me already. But after my discussion with Kevin, on my very next bike ride, I noticed I had to scoot back on my saddle. Suddenly I was reminded of Kevin's advice about saddle tilt. I got off my bike and looked at my saddle for the 1000th time, and it looked good. But I decided to make the smallest possible adjustment to my saddle tilt, and BINGO! Suddenly my bike felt 100% better, and no more sliding. Yeah, you should listen to Kevin.

Kevin Schmidt is a physical therapist, clinical bike fitter, bike adventurer, and entrepreneur.  Since 2007, Kevin has dedicated himself 100% to living the 'bike life' and has not driven a car to a workday in over 12 years. He Founded Pedal PT in 2012 in Portland, Oregon, which became America's very first Physical Therapy clinic ever to be certified as a 'Gold-Level' Bike Friendly Business from the League of American Cyclists. In his pursuit of ‘Bike Friendly Physical Therapy” Kevin has written and been featured in numerous articles and speaking events on Bike Fit and managing the cycling population, and is also the creator of the ‘Pedal PT Online Academy’, and “The Portlander” Bike Fit training stand. Kevin lives in southeast Portland, OR with his family.  

You can't get sunshine in a pill. Vitamin D is not enough.

Professor Prue Hart is a photoimmunologist and researcher investigating the beneficial effects of ultraviolet (UV) light on health and disease.  Prof Hart agreed to come onto the Wise Athletes podcast to share an important message…despite the fear mongering about skin cancer and skin aging, the research has shown that TOO LITTLE sun exposure is linked to increased mortality and multiple chronic diseases, including autoimmune and cardiovascular diseases.  In addition, Vitamin D is only one of many molecules made by our bodies in response to UV light (others include nitric oxide and urocanic acid).  You can't get sunshine in a pill. Vitamin D is not enough. 

Listen in to learn how to find the sweet spot of UV light for the many health benefits while avoiding the harmful effects of too much UV light.

Avoidance of Sun is a Risk Factor for Major Causes of Death

More Than Effects in Skin: Ultraviolet Radiation-Induced Changes in Immune Cells in Human Blood

Alfredsson L, Armstrong BK, Butterfield DA, et al. Insufficient Sun Exposure Has Become a Real Public Health Problem. Int J Environ Res Public Health. 2020;17(14):5014. Published 2020 Jul 13. doi:10.3390/ijerph17145014

Hart PH, Norval M. The Multiple Roles of Urocanic Acid in Health and Disease. J Invest Dermatol. 2021;141(3):496-502. doi:10.1016/j.jid.2020.07.017

If you are enj

William H. Clement is a former professional ice hockey player who became an author, speaker, actor, entrepreneur, and hockey broadcaster.

Clement played 11 seasons in the National Hockey League (NHL), and was named an All-Star twice. He spent his first four years with the Philadelphia Flyers, with whom he won two Stanley Cup championships (1974, 1975). Clement later played for the Washington Capitals, whom he captained, and the Flames, both in Atlanta and Calgary.

Clement has broadcast five different Olympic Games and has worked for ESPN, NBC, ABC, Versus, Comcast SportsNet and TNT in the U.S., and CTV, CBC, Rogers Sportsnet and Sirius XM Radio in Canada.

His acting credits include work on the ABC daytime drama All My Children and more than 300 television ads for clients such as Chevrolet, Bud Light, and Deepwoods Off. He was also one of the in-game announcers on EA Sports' NHL video games from NHL 07 through NHL 14, as well as on 2K Sports' NHL 2K series in ESPN NHL Hockey and ESPN NHL 2K5.

Efficiency in training, in health, and in life comes of finding solutions that solve multiple problems at once. If only there was one thing that: improved athletic performance, faster recovery from exercise, lower blood pressure, less plaque buildup in arteries, and improved immune function? It is called Nitric Oxide, and you have much less of it now than you did when you were young. The good news is you can get more, and the answer is simple. It isn't easy, but it is simple.

Beth Shirley, RPh, CCN, is a Registered Pharmacist and Certified Clinical Nutritionist who has developed unique expertise during a distinguished 40+ year career which includes wellness department development and management, new product formulation and integrative medical practice development and marketing. Also includes educational programs for distribution to health practitioners and consumers.

She has been a pioneer at the cutting edge of the evolution of what has now come to be known as ‘Integrative Pharmacy’… the junction between traditional pharmacy and the critical use of nutritional supplementation.

As a practitioner and educator, her specialties include stress-induced hormonal imbalance, intestinal dysfunction, autoimmune and chronic inflammatory issues and super-normal oxidative stress. Increasing focus on the integration of genetic characteristics and related nutrigenomics into clinical protocols.

Since 2009, Beth has worked in close collaboration with some of the world’s thought leaders in the field of nitric oxide research, and has developed in-depth knowledge on the topic and its potential beneficial application in multiple aspects of patient care.

If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes.

And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES

Thanks.

"Exceptional performance health isn't easy, but it's worth it"

James LaValle R.Ph.,C.C.N.M.T. is an internationally recognized clinical pharmacist, author, board-certified clinical nutritionist, and expert and educator in integrative and precision health with 35 years of experience.  Jim is best known for his expertise in uncovering metabolic issues keeping people from feeling healthy and vital.

In episode 102, Jim talks about his soon to be released book for athletes with an emphasis on solving whole body issues by building a resilient gut.

James LaValle's experience covers super athletes to individuals struggling with chronic health complaints. LaValle is currently affiliated with George Washington University as a clinical instructor in the Masters of Integrative Medicine Program, James has authored 16 e-books and 20 books including the most recently released, Your Blood Never Lies, as well as his best seller, Cracking the Metabolic Code, along with Smart Medicine for Healthier Living, Nutritional Cost of Drugs and The Cox 2 Connection. He was named one of the “50 Most Influential Pharmacists” by American Druggist magazine and has done well over 1000 media appearances on T.V. and radio.

Bio markers for sports performance. Biomechanics and biochemistry need to intersect in order to have a healthy person who is training.  You can start an inflammation cascade due to an injury or you can get injured because you have inflammation in your body.

Key takeaways:

Tracking your biological age factors is the best way to zero-in on what works to improve your athletic performance, and extend your own healthy lifespan

Chris Wikman is a long-time biometric tracker, and a pursuer of longevity and healthspan using hard data. His articles published on Vince Giuliano's website led me to ask Chris to join us on the WiseAthletes podcast to share his story, and to help others find a path to use data, instead of marketing messages, to identify where to put our attention and invest our money in our health.

The old adage:   “What gets measured gets improved”. Every wise athlete is experimenting with techniques, equipment, diets, supplements and more. The only way to make progress is to keep track. This is Chris's approach, and it's one I want to adopt for my health which is the foundation of athletic performance.

Chris Wikman is a semi-retired “renaissance man.” He is a medical writer and consultant with interests in longevity, anti-aging, and anti-aging interventions, and founder of the firm Biometrics for Healthy Aging. Further, Chris employs several anti-aging interventions in his daily life. He believes in medical practices which are backed up by good science, and he is very open minded about those practices which have a long and seemingly successful tradition, but which may as yet be unexplained by Western science. This is also an area of his continuing interest. In other aspects of his life, Chris is a musician, multi-media artist, engineer, and world-wide high-adventure traveler. He strives to get daily sunshine and time outdoors in nature.

Episode 99: Vince Giuliano (93 years young): the Ultimate Longevity Warrior.

If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. Thanks.

I just had to get Dr. Jed Fahey to come back to give us some practical tips on getting the benefits of phytonutrients (and fiber) into our diet. Too many of us, myself included, do not get enough variety of plants or enough fiber to maintain a diverse, resilient gut microbiome. The negative result on our health can be enormous.  We not only don’t feel well, we have achy joints and foggy brains that suffer from a ever worsening, chronic and systemic inflammation in our bodies. 

Thankfully, Jed agreed to come back to talk about some diet guidelines (things to do and not do) that we can follow to get pointed in the right direction and to keep making progress over time for better and better results. 

Phytonutrients are the good stuff in plants that isn’t counted as carb, fat or protein, or as fiber or vitamin or mineral. 

Episode 94: Phytonutrients are the 1% that make all the difference w/Dr Jed Fahey.

If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. Thanks.

Dr. Fahey is a nutritional biochemist with extensive background in plant and human nutrition and phytochemistry.

Today is for the person who wants to build a more resilient health status, to get the most benefit from the diet lever of health an