The PILLAR Performance Podcast

In this conversation, Dr. Dan Plews and JK discuss the intricacies of elite athletic performance, focusing on JK's background in Aussie Rules Football and his transition to marathon running and HYROX competitions. They explore the importance of nutrition, training volume, and mindset in achieving peak performance. JK shares insights on his coaching evolution and the significance of being open-minded in training approaches. The discussion also touches on the future of HYROX and the competitive landscape of the sport.TakeawaysAussie rules football requires a unique combination of athleticism and endurance.Running ability is influenced more by heart and determination than physical stature.Progressive training volume is crucial for improvement in performance.Nutrition plays a vital role in maintaining weight and energy levels during training.Mindset is key; focusing on the process rather than the outcome leads to better results.There is no one-size-fits-all approach to training for HYROXBeing open-minded in training can lead to significant performance gains.The competitive landscape of HYROX is rapidly evolving with tighter race times.Effective recovery strategies, including nutrition and supplements, are essential for athletes.Training volume and energy expenditure are directly correlated with race performance.Chapters00:00 Introduction to Elite Performance and Background06:08 Aussie Rules Football and Running Journey10:16 Marathon Experiences and Training Volume15:04 Nutrition and Weight Management Strategies18:35 Training Philosophy and Coaching Evolution22:39 Mindset and Performance in High Rocks29:49 Future of HYROX and Personal GoalsDr Dan Plews: https://www.instagram.com/theplews/Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/

In this episode of the Pillar Performance Podcast, Dr. Dan Plews interviews David Lipman, discussing various aspects of endurance sports, the Norwegian Method, and the balance between athlete performance and health. They explore the energy expenditure model, the concept of a performance nexus, and the importance of stress management and recovery. The conversation also delves into nutrition, emphasising the significance of protein and fibre intake, and the role of supplements like Omega-3s and magnesium. Throughout the discussion, they highlight the signs of overreaching in athletes and the importance of understanding individual responses to training and nutrition.TakeawaysThe Norwegian Method emphasises a relational coaching style.Energy expenditure models can help athletes manage their training load.Balancing health and performance is crucial for long-term success.High performance often comes at the cost of health.Stress management is key to optimising performance.Minimum effective dose concepts can simplify health and performance goals.Nutrition should prioritise protein and fibre for endurance athletes.HRV is a valuable tool for monitoring athlete readiness.Weight is an outcome of proper training and nutrition, not a goal in itself.Athletes should be aware of signs of overreaching to prevent burnout.Chapters00:00 Introduction and Background02:05 The Norwegian Method Podcast08:01 Energy Expenditure Model in Endurance Sports11:41 Performance Nexus: Balancing Health and Performance16:49 The Trade-offs in Elite Endurance Sports21:47 The Role of Stress and Recovery29:22 Minimum Effective Dose for Health and Performance37:22 Nutrition: Prioritising Protein and Fibre51:03 Signs of Overreaching in AthletesInstagram: @drdavidlipmanWebsite: https://www.drdavidjlipman.com/Newsletter: https://healthperformancenexus.substack.com/ Dr Dan Plews: https://www.instagram.com/theplews/Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245

Welcome back to episode 3 of the Training Science Summaries (TSS), a monthly series where we break down philology research into actionable tips to improve & optimise daily performance. Topics discussed: 2:01 - 17:00 - Hyrox Chicago Discussion Dr. Dan Plews shares his recent experiences at Hyrox events.Detailed account of the challenges faced during the sled push.Discussion on the controversy around lane fairness and its impact on performance.Insights into the differences between Hyrox and other endurance events like Ironman.https://www.tiktok.com/@that.hyrox.guy/video/7516105285216390422?q=hyrox%20sled&t=175280301747617:01 - 25:00 - Sub Four Minute Mile Attempt by Faith Kipyegon Introduction to the sub four-minute mile attempt.Analysis of the physiological challenges involved.Discussion on the paper by Osborne et al. and its findings.Exploration of the differences in male and female performance metrics.25:01 - 32:00 - Relationship Between MCT Oil and EPO Introduction to the study by Kanta et al. on MCT oil's impact on EPO levels.Discussion on the potential benefits for endurance athletes.Exploration of the study's findings and dietary recommendations.32:01 - 38:00 - Topical vs. Oral Magnesium Consumption Examination of the study by Coates et al. on magnesium absorption.Comparison of topical and oral forms and their effectiveness in muscle recovery.Discussion on the practical applications for athletes and the role of consistency in supplementation.Link to studies:Osborne, R. J., et al. (2025). Seven (0.65) seconds away: The possibility and physiology of a women’s sub-4 minute mile. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00074.2025Induction of erythropoietin by dietary medium‑chain triacylglycerolPetersen, L., Lastname, F., Lastname, G., Lastname, H., Mayer, H., & Keller, M. (2025). Induction of erythropoietin by dietary medium‑chain triacylglycerol in humans. American Journal of Physiology – Endocrinology and Metabolism, 328(2), E210–E216. https://doi.org/10.1152/ajpendo.00415.2024Coates, A. M., Patel, D. V., Binet, E. R., & Gibala, M. J. (2025). No effect of topical application of a commercial magnesium gel on exercise recovery in active individuals. International Journal of Sport Nutrition and Exercise Metabolism. Advance online publication. https://doi.org/10.1123/ijsnem.2025-0034Dr Dan Plews: https://www.instagram.com/theplews/Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 

In this episode of the PILLAR Performance Podcast, Dan Plews welcomes back Dr Eric Helms to discuss the critical role of protein in nutrition for athletes. Topics covered:The Importance of Protein in MealsUnderstanding Protein's Role in the BodyComplete vs. Incomplete ProteinsProtein Sources and Dietary ConsiderationsProtein Supplementation: Whey vs. IsolateThe Anabolic Window and Protein TimingBalancing Protein Intake Across MealsUnderstanding Protein Quality and SupplementationEthical Considerations in Protein SourcingNavigating Protein Intake for AthletesProtein Requirements for Different Athletic GoalsThe Role of Protein in Weight ManagementOn 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 

Welcome to episode 2 of Training Science Summaries (TSS), a monthly series where we break down research into actionable tips to boost your performance.0:00 - 8:20 Athlete Durability8:21 - 16:00 Thresholds16:01 - 31:15 Ice BathsStudies Discussed:How durable are you really?Hunter, B. et al. Durability as an Index of Endurance Exercise Performance: Methodological Considerations. Experimental Physiology, 2025. DOI: 10.1113/EP092120 https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP092120How effective is the talk test? Foster, C. et al. Physiological Drift During Steady-State Exercise Based on the Incremental Talk Test. Human Movement, 2025. DOI: 10.5114/hm/199730. https://hummov.awf.wroc.pl/Physiological-drift-during-steady-state-exercise-based-on-the-incremental-talk-test,199730,0,2.htmlIce baths dampen resistance training-induced hypertrophyPiñero, A. et al. Throwing Cold Water on Muscle Growth: A Systematic Review with Meta‐Analysis of the Effects of Postexercise Cold Water Immersion on Resistance Training‐Induced Hypertrophy. European Journal of Sport Science, 2024. DOI: 10.1002/ejsc.12074. https://onlinelibrary.wiley.com/doi/full/10.1002/ejsc.12074Dr 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, we’re joined by Dr. Darren Candow, a renowned expert in exercise science and nutrition. As a Professor at the University of Regina and leader of the Aging Muscle and Bone Health Laboratory, Dr. Candow’s research focuses on improving musculoskeletal health through exercise and nutrition. With over 70 peer-reviewed papers on creatine, he shares his extensive knowledge on its benefits for athletic performance, aging, and overall health. Chapters00:00 The Evolution of Creatine Research03:01 Understanding Creatine: Production and Benefits05:47 Creatine and Exercise: The Synergistic Effect09:09 Creatine's Role in Bone Health11:55 Creatine for Aging and Longevity14:56 Creatine in Endurance Sports18:10 Dosing Strategies for Creatine20:58 The Impact of Creatine on Performance24:02 Timing and Synergy with Other Nutrients30:25 Caffeine and Creatine: A Tug of War32:36 Understanding Creatine: Forms and Efficacy35:12 Creatine for Children: Myths and Benefits37:37 Creatine in Pregnancy: Emerging Research41:20 Gender Differences in Creatine Response44:22 Creatine for the Elderly: Addressing Sarcopenia46:48 Cycling Creatine: Is It Necessary?48:09 Creatine and Hydration: Myths Debunked50:15 Creatine's Role in Inflammation and Recovery51:44 Supplement Stack: What Else to Consider?Dr. Darren Candow: https://www.instagram.com/dr.darrencandow/?hl=enDr 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 

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.