The PILLAR Performance Podcast

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

Lucas Becker, also known as Byron Bay Chef, shares his passion for healthy and fresh cooking. He emphasises the importance of balance and flexibility in maintaining a healthy lifestyle. Lucas provides practical tips for beginners in the kitchen, such as getting organised, keeping it simple, and using versatile cooking methods. He also highlights the benefits of batch cooking and meal prepping to save time and money. Lucas encourages athletes to prioritise cooking their own meals to fuel their performance and avoid the cost and potential health risks of eating out. He shares recipes and tips on his Instagram and offers a comprehensive cooking course called Kitchen Hero. Takeaways Maintaining a healthy lifestyle requires balance and flexibility. Getting organised and keeping it simple are key to cooking more from home. Versatile cooking methods like roasting, grilling, and steaming are essential skills. Batch cooking and meal prepping can save time and money. Cooking your own meals is important for athletes to fuel their performance. Lucas shares recipes and tips on his Instagram and offers a comprehensive cooking course called Kitchen Hero. Chapters 00:00 Introduction and Background 05:05 Finding Balance and Flexibility in Healthy Eating 10:07 Practical Tips for Beginners in the Kitchen 17:46 Cooking Basics: Eggs and Essential Equipment 33:01 Grab-and-Go Breakfast Ideas 40:27 Cooking for Athletes: Performance and Savings 42:39 Recipes, Tips, and Kitchen Hero Course 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 Chef Lucas Becker: https://www.instagram.com/byronbaychef/

In this episode of the PILLAR Performance Podcast, Rasmus Barfred, co-founder of THEMAGIC5, discusses the journey of creating custom fit sportswear, starting with their innovative custom fit swim goggles. Rasmus shares his background in endurance sports and how his passion for swimming led to the idea for the Magic Five. He talks about the challenges they faced, including the impact of COVID-19 on their business, and their strategy for expanding into retail. Rasmus also mentions their long-term vision of creating custom sportswear for various product categories. Takeaways - THEMAGIC5 is a sports technology company that specialises in custom fit sportswear, starting with their custom fit swim goggles. - Rasmus Barfred, co-founder of the Magic Five, has a background in endurance sports and a passion for swimming. - The Magic Five identified a gap in the market for custom fit goggles, as most swimmers settle for the least worst option. - Their goal is to create custom sportswear for various product categories, using their scanning and fitting technology. - The Magic Five faced challenges, including the impact of COVID-19 on their business, but they adapted by donating goggles to EMT workers and exploring retail partnerships. - Their long-term vision is to change the way people buy and experience custom products. Chapters 00:00 Introduction to the PILLAR Performance Podcast and THEMAGIC5 06:15 Innovating the Swim Goggle Market: THEMAGIC5 Story 13:43 Understanding the Market: Brand Affinity and Consumer Behaviour 29:03 Challenges and Adaptation: Navigating the Impact of COVID-19 34:18 Expanding into Retail: THEMAGIC5 Strategy 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 THEMAGIC5 Instagram: https://www.instagram.com/themagic5/ Shop: https://themagic5.com/?utm_source=organic&utm_medium=Instagram&utm_campaign=linktreebfwebsite

In this conversation, Elizabeth Inpyn and Pip Taylor discuss the importance of omega-3 fats for endurance athletes. They cover topics such as the different forms of omega-3s, the benefits of EPA and DHA, and the challenges faced by plant-based athletes. They also discuss the Omega-3 Index test and the importance of testing and supplementation for optimal omega-3 levels. The conversation highlights the impact of omega-3s on performance, joint health, and overall well-being. The key takeaway is to prioritize health and nutrition, including omega-3 supplementation, for improved athletic performance and longevity. PILLAR Performance: linktr.ee/pillarperformance_ Fuelin : PILLAR30 for 30% off your first month - https://www.fuelin.com/ Takeaways Omega-3 fats are important for endurance athletes as they provide numerous health benefits, including improved cognitive function, cardiovascular health, and muscle protein synthesis. The Omega-3 Index test is a valuable tool for determining if an athlete is getting enough omega-3s. A target range of 8-12% is considered ideal. Supplementation with a high-quality omega-3 product, such as Pillar, can help athletes meet their omega-3 needs and overcome the challenges faced by plant-based athletes. Timing and compliance are important factors in omega-3 supplementation. Athletes should aim for consistency and find a supplement that is easy to incorporate into their daily routine. Prioritizing health and nutrition, including omega-3 supplementation, is essential for optimal athletic performance and overall well-being. Sound Bites 00:00 Introduction and Background 02:15 Understanding Omega-3 Fats 03:51 Different Forms of Omega-3s 05:04 Importance of EPA and DHA 07:02 Omega-3s and Brain Health 09:17 How to Determine if You're Getting Enough Omega-3s 11:16 The Omega-3 Index Test 13:04 Timing and Compliance 16:12 Benefits of Pillar Omega-3 Supplement 19:12 Supplementation for Athletes Consuming Seafood 21:40 Testing and Supplementing for Optimal Omega-3 Levels 23:08 The Impact of Omega-3s on Performance 24:41 Signs and Symptoms of Omega-3 Deficiency 27:07 Considerations for Supplementing with Omega-3s 28:37 Omega-3s and Joint Health 31:04 Personalized Approach to Omega-3 Supplementation 34:15 Timing and Dosage Recommendations 35:10 Omega-3s and Joint Inflammation 37:06 The Overall Benefits of Omega-3s 39:55 Prioritizing Health and Nutrition for Performance

PILLAR Performance https://linktr.ee/pillarperformance_ Dr Dan Plews https://www.instagram.com/theplews/ https://linktr.ee/theplews Pip Taylorhttps://www.instagram.com/piptpip/ https://bio.site/piptaylor Summary In episode 13, the hosts introduce the expanded PILLAR podcast and discuss their individual focuses. They also provide an update on the company's international expansion and the launch of the TRAACS Magnesium product iteration. The hosts explain the benefits of TRAACS Magnesium and announce a research study with the Israel - Premier Tech Pro Cycling Team and WHOOP. The conversation discusses the partnership with performance technology, research and development, the focus on cycling, and the depth of sports science in cycling. Takeaways The partnership with performance technology company WHOOP and - Israel Premier Tech will bring exciting research to life. The study on the intervention of Triple Magnesium, specifically magnesium glycinate, aims to develop and offer new products. The research aims to publish peer-reviewed research and provide early insights and trends from the data. Cycling teams go to great lengths to optimise athlete performance, and the depth of sports science in cycling is impressive. Chapters 00:00 Introduction and Welcome 03:03 Expanding the PILLAR Podcast 05:01 Host Focus: Damien's Conversations with Entrepreneurs 06:17 Host Focus: Dan's Conversations with Experts 07:09 Host Focus: Pip's Practical Approach 08:24 Company Update: PILLAR International Expansion 16:04 Product Iteration: Triple Magnesium 26:03 Introduction of TRAACS Magnesium 27:43 Benefits of TRAACS Magnesium 42:06 Summary of TRAACS Magnesium Benefits 43:18 Partnership with Israel - Premier Tech Pro Team 44:32 Research Study with Israel - Premier Tech 46:13 Partnership with Performance Technology 46:55 Research and Development with WHOOP 47:23 Focus on Cycling 48:21 Depth of Sports Science in Cycling 49:12 Conclusion