The PILLAR Performance Podcast

Welcome to the first episode of Training Science Summaries (TSS), a monthly series where we break down research into actionable tips to boost your performance. In this episode, Dr. Dan Plews and I explore durability in endurance sports—what it is, why it matters, and how to train it. We discuss the role of strength training in running economy, the importance of training frequency and duration, and the often-misunderstood concept of zone two training.Chapters00:00 Introduction to Science Summaries04:00 Understanding Durability in Endurance Sports11:51 The Role of Strength Training in Enhancing Durability23:54 Strength Training and Plyometrics25:41 Weekend Warrior vs Elite Amateur Training26:06 Training Frequency and Performance Outcomes28:11 The Importance of Training Duration30:27 Catching Up on Missed Training Sessions32:53 Balancing Training and Nutrition34:46 Understanding Zone Two Training35:10 Defining Zone Two Training39:18 The Dynamics of Training ZonesDr Dan Plews: https://www.instagram.com/theplews/Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 

In this episode, Dr. Dan Plews speaks with Andrew Koutnik, award winning Ph.D researcher with a remarkable journey from obese adolescence to elite athlete and researcher. Andrew has collaborated with institutions like Harvard, Johns Hopkins, NASA, and the Department of Defense - Specializing in type 1 diabetes, metabolic health and performance optimization.Topics Covered:- Impact of diabetes on athletic performance.- Rising obesity rates in type 1 diabetics.- Role of carbohydrates in high-intensity exercise.- Fat oxidation and endurance performance.- Misconceptions about high-carb diets for elite athletes.- Importance of metabolic health and balanced training for strength and endurance.Chapters00:00 Introduction and Background of Andrew Koutnik05:09 The Impact of Type 1 Diabetes on Athletic Performance10:13 Understanding Obesity in Type 1 Diabetes14:53 Carbohydrates and High-Intensity Performance20:03 The Role of Fat Oxidation in Performance24:57 The Ironman Study: Methodology and Findings29:54 Carbohydrate Supplementation and Performance35:12 Conclusions and Future Directions44:50 Understanding Muscle Glycogen Depletion50:42 The Role of Carbohydrates in Performance58:58 The Importance of Blood Glucose Levels01:06:46 The Dangers of Following Elite Athlete Guidelines01:19:41 Balancing Strength and Endurance TrainingDr Dan Plews: https://www.instagram.com/theplews/Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 

In this episode of the Pillar Performance Podcast, Dr. Dan Plews welcomes Dr. Eric Helms, a prominent figure in the field of natural bodybuilding and muscle growth. The conversation explores the differences between strength training and hypertrophy, emphasizing the importance of understanding these concepts for athletes and fitness enthusiasts alike. They explore the role of supplements, particularly creatine, in enhancing athletic performance and its emerging benefits for cognitive health protein requirements for muscle gains, especially in the context of endurance athletes. The discussion highlights practical dietary strategies for athletes to optimize their nutrition and the significance of third-party testing for supplements.In the PILLAR Podcast we sit down with leaders in their field of research and high performance as well as the founders and builders of the companies that exist within the high performance sporting ecosystem. At PILLAR we are on a mission to get athletes to their start line in the best condition. Enable that by developing clinical micronutrition and performance health supplements across sleep, recovery, inflammation, energy and immunity. Dr Eric Helms: https://www.instagram.com/helms3dmj/Dr Dan Plews: https://www.instagram.com/theplews/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

Prof. Keith Baar, a leading scientist at the University of California, dives into the fascinating world of collagen and muscle growth. He explains how molecular signaling, particularly mTOR activation, is crucial for muscle adaptations. Prof. Baar shares insights on how specific training stimuli optimize connective tissue health and performance. He emphasizes the balance between training and recovery, the benefits of collagen supplementation, and the importance of nutritional timing. He also discusses the unique role of collagen and its synergistic effects with proteins like whey.

In this episode of the Pillar Performance podcast, Dr. Dan Plews hosts Martin Walter and Ulrike Braun from Gelita to discuss the significance of collagen and specially Tendorforte in nutrition and its applications in sports and health. They explore the differences between collagen, gelatin, and collagen peptides, the history of Gelita, and the specific benefits of their product Tendafort for athletes. The conversation highlights the importance of collagen in connective tissue health, injury prevention, and the engineering of collagen for targeted benefits. In this conversation, Dr. Dan Plews, Ulrike Braun, and Martin Walter discuss the significance of collagen supplementation in athletic performance, injury prevention, and recovery. They explore the differences between collagen and whey protein, optimal dosages, and the importance of consistency in training. The discussion also highlights the broader benefits of collagen for all populations, including its role in combating sarcopenia and improving overall quality of life as one ages. Takeaways Collagen is crucial for connective tissue health. Gelita has a long history in the collagen market. Collagen peptides are more effective than gelatin for supplementation. Different collagen types target specific body functions. Tendoforte is designed specifically for athletes' needs. Collagen supplementation can aid in injury recovery. The body continuously remodels collagen in response to stress. Collagen can be sourced from various animals, each with unique benefits. Research shows collagen peptides stimulate collagen production in the body. Proper collagen supplementation can reduce injury risk in athletes. Consistency in training is crucial for performance. Collagen can aid in injury prevention for all types of injuries. Collagen and whey protein can be complementary in a diet. Daily intake of collagen is recommended for optimal benefits. Collagen helps improve recovery from muscle soreness. Collagen supplementation can benefit older adults and combat sarcopenia. The unique amino acid profile of collagen supports connective tissue health. Timing of collagen intake can influence its effectiveness. Research supports the use of collagen for muscle mass increase. Collagen supplementation is beneficial for both athletes and non-athletes. 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

In this episode, Scott Dickens shares his inspiring journey from childhood swimmer to professional athlete and Director of Business Development of FORM Swim Goggles. He discusses his early passion for swimming, Olympic aspirations, and diverse career paths, including finance and sales. Scott highlights FORM Swim Goggles’ innovative technology, which features a heads-up display for real-time data, making it a game-changer for swimmers. The company has evolved into a comprehensive swim training platform, targeting elite athletes, triathletes, and fitness enthusiasts, with a focus on the triathlon market. Scott also covers challenges in pricing and market perception, recent approval from World Triathlon, and FORM’s mission to enhance endurance sports performance through cutting-edge biometrics. Takeaways Scott Diggins started swimming at a young age and quickly progressed through swimming lessons. He excelled in swimming and set his sights on the Olympics. After finishing his swimming career, Scott explored different career paths before pursuing an MBA. He joined FORM Swim Goggles, a sports tech company that specializes in smart goggles with a heads-up display. Form has evolved from a product that provided real-time biometric feedback for swimming to a comprehensive swim training platform. Their target market right now is the triathlon market, as they understand the importance of technology and data in that space. FORM has an omnichannel strategy to educate and reach consumers, including small retailers and larger chains. They have recently obtained approval from World Triathlon for their Smart Swim goggles, which is a significant win for the triathlon community. FORM’s focus is on elevating the performance of endurance sports through real-time biometrics, and they have exciting plans for the future. Chapters 00:00 Introduction and Background 07:18 Transitioning from Talent to Passion 14:02 Introduction to Form Swim Goggles 32:34 Omnichannel Approach: Educating and Reaching Consumers 40:56 Approval from World Triathlon: A Significant MilestonePILLAR 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 FORM Swim Website: https://www.formswim.com/ Instagram: https://www.instagram.com/formswim/

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/

Dr. Greg Peoples, a sports nutrition expert, discusses the vital role of Omega-3 fatty acids in athletic performance and recovery. He explains the differences between EPA and DHA, emphasizing their importance in reducing inflammation and muscle soreness. The conversation dives into the ideal Omega-6 to Omega-3 ratio for optimal recovery and highlights the need for quality supplementation. Dr. Peoples shares insights on how consistent Omega-3 intake benefits athletes' cardiovascular health and enhances recovery processes, making it a critical nutritional strategy.

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 Chapters 00:00 Introduction and Catching Up 03:03 Evolution of Nutrition Views: Low-Carb High-Fat 09:30 Shift to Protein-Centric Nutrition 20:33 Challenges and Tips for Meeting High Protein Requirements 24:25 The Benefits of Increasing Protein Intake 34:33 Debunking Myths: Protein Intake and Kidney Health 43:12 Understanding the Relationship Between Protein and Cancer 46:21 Considering Individual Differences in Nutrition 48:16 Understanding FODMAPs and their Impact 50:27 Individualizing Protein Intake 53:24 Exploring the Benefits of Supplements 59:06 The Importance of Tracking Food Intake 01:04:03 Discovering Micopedia: A Podcast for Health and Nutrition Takeaways - Protein is essential for athletes and plays a crucial role in recovery and body composition. - The recommended protein intake for endurance athletes is around 1.2-1.4 grams per kg of body weight, but higher protein intake may be necessary for athletes with high training loads or following a low-carb diet. - Stress has a significant impact on productivity and health, and it is often overlooked in favor of focusing solely on diet and exercise. - Context-specific nutrition recommendations are essential, as there is no one-size-fits-all approach. - Meeting high protein requirements can be challenging, but it is possible with proper planning and incorporating protein-rich foods into meals and snacks. Increasing protein intake can lead to a leaner body shape and increased satiety. - Protein is more metabolically costly to digest compared to carbohydrates and fats, resulting in fewer available calories. - There is no evidence to support the myth that high protein intake damages the kidneys or causes cancer. - Individual differences should be considered when determining dietary needs, and auto-regulation is important. - For female athletes, there is no clear evidence to suggest that they need to do anything different from male athletes in terms of nutrition, but adjustments can be made based on individual experiences during different phases of the menstrual cycle. - FODMAPs, which are fermentable carbohydrates, can cause bloating and gastrointestinal issues in some people. It's important to be aware of FODMAP content in sports drinks and consider alternatives during training. Inflammation can be higher during the luteal phase of the menstrual cycle due to increased estrogen levels. Making dietary changes to reduce inflammation can be beneficial. - Supplements like black currant and magnesium can have potential benefits for athletes, but individual responses may vary. It's important to consider the quality and absorption of supplements. - Tracking food intake through a food diary can provide valuable insights into nutrient intake and help identify deficiencies or imbalances. It can also help educate individuals about their food choices and portion sizes. 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 Mikki Williden: https://www.instagram.com/mikkiwilliden/ Dr Dan Plews: https://www.instagram.com/theplews/

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. Takeaways - Ketosis can have therapeutic effects on the brain and body, stabilizing brain energy metabolism, neurotransmitter systems, and blood flow to the brain. - Endurance athletes can benefit from training their bodies to use fat as fuel and optimizing their glycemic control through carbohydrate titration. - Ketone utilization improves with sustained ketosis, allowing the body to produce and dispose of ketones more efficiently. - The dawn effect, a spike in cortisol in the morning, can impact ketone and glucose levels. - Strength training and endurance sports can complement each other, with power-to-weight ratio being a key factor in performance. In weightlifting, it is important to address weaknesses by incorporating different exercises that target specific movements and improve stability. - Ketone esters may have potential benefits for athletic performance, but it is important to use them strategically and avoid high levels that can cause an acidic load and impair performance. - The controversy surrounding high carbohydrate consumption in endurance sports highlights the need for individualized approaches and the consideration of glycemic control. - Supplements such as magnesium, alpha lipoic acid, and omega-3 fatty acids can play a role in performance and recovery. Chapters 00:00 Introduction and Background 05:26 Fueling Performance with a Super Fuel 13:12 Optimizing Performance for Endurance Athletes 27:56 Ketone Utilization and Adaptation 30:33 The Role of Carbohydrates and Timing 35:25 The Intersection of Strength Training and Endurance Sports 38:18 Addressing Weaknesses in Weightlifting 39:37 Exploring the New Endurance Sport: High Rocks 41:57 The Potential Benefits and Strategic Use of Ketone Esters for Athletic Performance 47:28 The Controversy of High Carbohydrate Consumption in Endurance Sports 50:53 The Role of Supplements in Performance and Recovery 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 Dom D’Ogastino: https://www.instagram.com/dominic.dagostino.kt/ Dr Dan Plews: https://www.instagram.com/theplews/