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.

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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.  

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.

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 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.

Paper Provided by Prof Prue Hart: Insufficient Sun Exposure Has Become a Real Public Health Problem

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:

Meta-flammaton. Metabolic inflammation

Network biology thinking. Is everything in balance?  Imbalance leads to triggering a sympathetic dominant ….blood sugar goes up..more adrenaline…inflammatory cytokines. Get ready to fight. But it should reset but doesn’t.  Everything in your life to this point has an impact. Exercise during life. Exposure to toxins during life. Drug therapy now or in past.

Meta inflammation leads to inflamaging

Triggers:

Blood markers that can point to inflammation being a problem?

Food sensitivities (and difference between a sensitivity and an allergy?)

Keep moving. 45 min of aerobic exercise lengthens telomeres. Resistance exercise improves insulin resistance and retains muscles.  Be smart about exposure to toxins.

Insulin resistance must be resolved…how?

Stress supplements:

- Top tips: focus on cortisol and control food intake and appetite. What nutrients do I need to get into and stay in balance to avoid stress and binge eating.  . Alkaline diet. Enough magnesium. Less oxidation.

Keep moving. 45 min of aerobic exercise lengthens telomeres. Resistance exercise improves insulin resistance and retains muscles.  Be smart about exposure to toxins.

I just can’t go to my doctor to get advice beyond the basic lifestyle solutions.  What do you advise people do when the basics aren’t enough?

supplements (liver enzymes), silver bullets vs good basics, too much exercise, testosterone boosters, responsible manufacturing of supplements (NSF, truth in labeling and effectiveness of the chemical)

What ingredients to avoid in foods?

Impact of medications …..25% of drug are “microbiome disrupters”. 

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 and longevity and of athletic performance.  A healthy athlete is a strong athlete.

Vince Giuliano is one of the original contributors to the Computer Revolution starting in the 50's and the Internet Revolution starting in the late 80's. In his latest career starting 15 years ago, Vince has become a personally-interested connoisseur and interpreter of the emerging science of longevity in his incredibly successful effort to extend his own life and healthspan. Vince says his remarkable success comes from practicing what he preaches, some of the details of which he will share with us today.

Be sure to checkout Vince's website. He has published a lot of books and papers (~200) as well as over 500 substantive entries in his blog. There's a lot there, and all of it is very well thought-out and written.

Here are two discounts from Vince (expire Aug 2024): a one-time 20% off discount for new customers & 20% discount on a 1-year subscription . Link to Vince’s website: Synergybioherbals.com. When placing an order, use discount code “NewUser20” (1-time purchase by new customers) or “WiseAtheletes12” (or, use this to use to save 20% on a 1-year subscription for up to 5 bottles; 1 year only). Each person can only use 1 of these codes.

The technology behind MyVeloFit has been designed to identify the same body segments and joint angles that professional bike fitters use to evaluate your position on the bike. MyVeloFit uses those measurements to first assess your mobility off the bike, then analyse your position on the bike. Paired with the expert knowledge on bike fitting built into the system, the result is a custom bike fit specific to each rider.

jesse Jarjour is MyVeloFit's CEO and Co-Founder. Jesse's love for bike fit started when he bought his first road bike which turned out to be two sizes too big. He fell for cycling but was plagued by chronic injuries due to the poor positioning. Once he finally got a fit and set up the bike somewhat functionally, he was amazed by what changes could be made to improve his comfort and enjoyment of the sport. As Jesse's affinity for cycling grew, he decided on a career change from economics to bikes. Recalling how much bike fit improved his cycling experience, Jesse devoted himself to learning everything he could about achieving the optimum fit. Fast forward almost 15 years later and Jesse now holds Level 2 certification from the International Bike Fit Institute as well as fit certifications from Retul and Trek.