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/

Alex de Boer, an entrepreneur in the triathlon industry, began his journey selling wetsuits at triathlon events and eventually secured a license with Ironman, building it into Europe's leading wetsuit brand. After Ironman sold the license, he founded his own brand, De Boer, which focuses on high-end, innovative wetsuits and swimwear for triathletes and swimmers. Emphasising customer relationships and empowerment, Alex's story highlights the importance of seizing opportunities and following one's passion. De Boer, driven by a commitment to making athletes faster in the water, started with Jan Frodeno's endorsement of the Fjord 1.0 wetsuit. The brand has since partnered with top athletes like Daniela Ryf and Ben Kanute and aims to be one of the top swim brands globally. Takeaways - Seize opportunities and take risks in entrepreneurship - Building relationships with customers is crucial - Allow customers to make their own decisions - Passion for innovation drive success of De Boer wetsuits to fulfil their mission of making athletes faster in the water. - Partnerships with top athletes have helped drive product improvements. - The company is expanding into the swimwear market. Chapters 00:00 Introduction and Background 02:48 The Journey from Selling Wetsuits to Building a Brand 11:19 The Power of Seizing Opportunities 16:08 Passion and Innovation: Keys to Success in the Wetsuit Business 28:07 Recognizing a Gap in the Market 33:53 Creating the De Boer Brand 39:18 Aiming for Olympic Gold in 2028 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 De Boer https://deboerwetsuits.com/ https://www.instagram.com/deboerswim/

In this episode, PILLAR's Head of Research Dr Dan Plews interviews Hunter McIntyre, a world champion in HYROX. Hunter shares his journey as an athlete and his training methods. He discusses his background in running and wrestling, his transition to obstacle course racing, and his success in various sports. McIntyre emphasizes the importance of strength and endurance in his training, as well as the need for efficiency and power. He follows a training plan that includes a mix of low-intensity and high-intensity sessions, focusing on power, weight, and efficiency. McIntyre also highlights the significance of aerobic fitness in HYROX and the benefits of maintaining a strong aerobic capacity. Hunter McIntyre discusses his coaching experience with world record-breaking athletes and his own training journey in various sports, including HYROX and Ironman. He emphasizes the importance of volume and efficiency in training, as well as the role of nutrition and supplements in optimizing performance. McIntyre also shares insights on the mistakes endurance athletes make when transitioning to HYROX and offers advice for training and competing in the sport. He discusses his sports nutrition company and the need for specific and effective supplements in the market. McIntyre also mentions his online training platform, Hunter's Academy of Strength, which focuses on educating athletes and improving their performance. Takeaways - Hunter McIntyre's success as an athlete is attributed to his dedication to training and his unique combination of strength and endurance. - Efficiency and power are key factors in McIntyre's training, and he focuses on developing these qualities through a variety of exercises and sports. - Maintaining a strong aerobic capacity is crucial in high rocks, and McIntyre emphasizes the importance of aerobic fitness in his training. - McIntyre follows a training plan that includes a mix of low-intensity and high-intensity sessions, with a focus on power, weight, and efficiency. - His training week consists of running, biking, and specific station work, with an emphasis on building stamina and maintaining aerobic fitness. - Training volume and efficiency are key to improving performance in high rocks and other endurance sports.- Proper nutrition and supplementation can enhance athletic performance and recovery. - Endurance athletes transitioning to high rocks should focus on race pace and avoid overtraining. Chapters 00:00 Hunter McIntyre's Athletic Journey 08:35 The Power-Endurance Balance 13:24 The Importance of Aerobic Fitness 29:41 A Week in the Life of Hunter McIntyre 36:49 Coaching World Records and Training Volume 39:13 Efficiency and Fueling in Endurance Sports 46:08 Mistakes in Transitioning to High Rocks 50:27 Sports Nutrition and Supplement Gap 53:41 Hunter's Academy of Strength Hunter McIntyre Instagram: https://www.instagram.com/huntthesheriff/Youtube: https://www.youtube.com/ @HunterMcIntyre  PILLAR PerformanceShop online:⁠ ⁠https://pillarperformance.shop/⁠⁠Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/⁠⁠Tiktok:⁠ ⁠https://www.tiktok.com/@pillarperformance⁠⁠STRAVA:⁠ ⁠https://www.strava.com/clubs/1108245⁠⁠ Podcast:⁠ ⁠https://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6⁠

In today’s episode Chelsea discusses her background as a runner and her transition to triathlon. She shares her early experiences in running, including the pressure she felt as a young athlete and the challenges she faced in finding the right training environment. Chelsea highlights the importance of finding the right balance between training partners and coaching. She also mentions her successful running career, including her personal best times in various distances.  Chelsea reflects on the realities of pregnancy and postpartum recovery as an athlete and the challenges she faced after winning Kona. She emphasises the need to enjoy the journey and focus on the opinions of those who truly matter.  Chelsea also mentions her favourite micronutrients from PILLAR Performance: Triple Mag and Ultra Omega. Takeaways Finding the right training environment and coaching is crucial for success in athletics. Balancing training partners and coaching can be challenging, but it's important to find the right fit. Pressure as a young athlete can impact enjoyment and performance. Injuries can be a significant obstacle in an athlete's career. Transitioning from running to triathlon requires adjustments and new training strategies.  Transitioning from Olympic distance to longer distances in triathlon can be a lifestyle choice based on happiness and well-being. Having a strong support system is crucial for athletes, especially during pregnancy and postpartum recovery. Winning a major race like Kona does not guarantee a smooth journey afterward, and it's important to manage expectations. Enjoying the journey and focusing on the opinions of those who truly matter can lead to greater success and fulfilment.  Pillar Performance's Triple Mag and Ultra Omega are recommended micronutrients for athletes. Chapters 00:00 Introduction and Current Location 10:14 Chelsea's Running Pedigree 29:30 Breakthrough Performances and National Titles 33:14 Importance of Training Environment and Coaching 36:40 Impressive Personal Best Times 37:39 Transitioning to Triathlon 38:07 Choosing Happiness and Longer Distances in Triathlon 39:07 The Importance of a Strong Support System 42:53 The Realities of Pregnancy and Postpartum Recovery as an Athlete 46:48 Managing Expectations After Winning Kona 56:54 The Expectation vs. Reality of Pivotal Moments 01:07:33 Enjoying the Journey and Focusing on What Matters 01:12:22 Recommended Micronutrients for Athletes: Triple Mag and Ultra Omega Chelsea Sodaro: https://www.instagram.com/chelseasodaro/ Dr Dan Plews: https://www.instagram.com/theplews/ 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://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6