wise athletes podcast

Andy Blow Bio Andy Blow is a Sports Scientist with a BSc Honours degree in Sports and Exercise Science from the University of Bath. An expert in hydration, he has co-authored a number of scientific studies and books. He was once the Team Sports Scientist for the Benetton and Renault Formula 1 teams and remains an adviser to the Porsche Human Performance Centre at Silverstone. Andy has finished in the top 10 of IRONMAN and IRONMAN 70.3 races, as well as winning an XTERRA Age Group World title. It was his own struggles with cramp that led to him specializing in hydration and founding Precision Fuel & Hydration. Andy Online https://www.precisionfuelandhydration.com/ https://www.instagram.com/precisionfandh/ https://www.facebook.com/precisionfandh/ https://www.twitter.com/precisionfandh/ Andy's Articles https://www.trainingpeaks.com/blog/should-athletes-avoid-salt/ https://www.trainingpeaks.com/blog/3-ways-your-hydration-status-changes-as-you-age/ https://www.trainingpeaks.com/blog/why-athletes-need-sodium/ https://www.trainingpeaks.com/blog/exercise-associated-muscle-cramps/ https://www.precisionhydration.com/performance-advice/performance/age-aging-performance-decline/ https://www.precisionhydration.com/performance-advice/hydration/should-your-hydration-strategy-change-as-you-get-older/ https://www.precisionhydration.com/performance-advice/hydration/ageing-and-endurance-performance/ https://www.precisionhydration.com/performance-advice/nutrition/how-to-choose-energy-format-gels-chews-bars-drinks/ https://www.precisionhydration.com/performance-advice/nutrition/combining-carbs-and-electrolytes/

Listen in as Matt and I explore his knowledge of managing body composition and the use of sugar for sports performance...and how the two propositions are not in conflict. Bio -- Matt Fitzgerald Website: https://mattfitzgerald.org/ Starting with a job offer from Bill Katovsky, the original founder of Triathlete, to join the tiny staff of an endurance sports startup magazine based in Sausalito, Matt has written for AthletesVillage.com, Active.com, Competitor Group, and his writing has appeared in Bicycling, Maxim, Men’s Fitness, Men’s Health, Men’s Journal, Outside, Shape, Stuff, and Women’s Health. Matt has a special passion for writing books and has written many. Matt is also a certified sports nutritionist, and has served as a consultant to numerous sports nutrition companies, including Energy First, Healthy Directions, PacificHealth Labs, and Next Proteins. Having coached for Carmichael Training Systems in the early 2000’s, Matt continues to design readymade training plans for triathletes and runners that are sold through TrainingPeaks.com and FinalSurge.com, as well as customized plans available through this website.

Rym Selmi, the inventory of Miiro Chocolate. The Latin miro, means “To Wonder.” Miiro Chocolate is all about helping people rediscover the carefree childlike wonder that makes life so special. www.miiro.co I have found that I am able to restrict myself from eating “bad” foods quite well.  But I have begun to think I do not have a good balance between my health, athletic performance goals and …for lack of a better word….“enjoying myself”. The key, I’ve been thinking, is to find a way to not suffer so much. To find a way to have healthier foods around me that I can have when I want but that are not engineered to make me lose control. So that I can find some sort of balance between healthiness and fitness AND having enjoyment in my food. When I heard about Miiro Chocolate, a low-sugar but delicious chocolate, I thought I might have found what I was looking for...but I found so much more.

Do you want foot shaped feet or shoe shaped feet? The answer lies in what you want your feet to do for you. Do you want to fit into fashionably shaped pointy shoes? Just keep doing what you're doing. Do you want pain-free feet, that can support your athletic endeavors ...feet that look like the foot you were born with....straight toes? Listen in. Who Is Dr Ray McClanahan? Dr. Ray McClanahan completed his undergraduate studies at Liberty University in Lynchburg, Virginia, graduating with a Bachelor of Science in Education. Next, he attended Pennsylvania College of Podiatric Medicine (now Temple University School of Podiatric Medicine), and graduated in 1995. Upon graduation, he completed a two-year podiatric, surgical residency training in Portland, Oregon, at Legacy Health Systems and Kaiser Permanente as a Podiatric Physician and Surgeon. Dr. McClanahan’s practice, Northwest Foot & Ankle in Portland, Oregon, allows him to care for those who find their highest joy when in motion. In his 26 years as a podiatrist, he has learned that most foot problems can be corrected by restoring natural foot function. He is also the inventor of Correct Toes, silicone toe spacers. His professional goal is to provide quality natural foot health services with an emphasis on sports medicine, preventative and conservative options as well as education on proper footwear. Dr. McClanahan is an active runner and athlete. In 1999, he finished 14th in the U.S. National Men’s Cross-Country Championships and had a near Olympic Trials qualifying 5,000 meter mark of 13:56 in 2000. He then qualified for the World Duathlon Championships in 2001. https://www.nwfootankle.com/patient-resources/ https://correcttoes.com/ https://healthyfeetalliance.org/ Link to article: Why Shoes Make "Normal" Gait Impossible

Orthopedic Physical Therapist -- Rick Olderman  Rick Olderman is a sports and orthopedic physical therapist with more than 25 years experience who specializes in helping people with chronic pain experience a pain-free life. He graduated with his Master’s Degree from The Krannert School of Physical Therapy at the University of Indianapolis in 1996. Listen in to hear Rick share his fundamental understanding about how the body works to create and solve pain. If you have back pain, shoulder pain, headaches or some other chronic pain, you must listen to my talk with Rick. He explains is simple language how you and I can truly understand why we are having pain, and follow simple tips for resolving chronic pain quickly. Rick is the very best at giving simple instructions to find and fix the mistakes you and I make everyday that contribute to the pain in our bodies. Rick’s system-based approach is simple yet effective for identifying solutions to reduce or eliminate pain in our bodies. Rick wrote the popular Fixing You® series of books — found on Amazon.com — to help people with chronic pain or injuries. Rick tells us how to live pain-free without the need for medication. Links for more info: Downloadable programs now available online at fixingyoumethod.com  Practitioners can find an online training program at healpatientsfaster.com Free stuff from Rick:  rickolderman.com Use code: fixingyou for a 20% discount on any program.

Heart rate is a powerful metric for guiding improvements in fitness. The only problem with heart rate is that while seemingly simple, it is really a complex aggregation of many variables that need to be considered and managed to make use of this valuable metric. Hunter tells us how to do it. Hunter's latest venture: Project Fuerza -- NFT artwork Hunter is co-author of the book  “Training and Racing with a Power Meter” (with Dr. Andy Coggan).  He also co-wrote “Cutting-Edge Cycling” with Dr. Stephen Cheung, was the co-developer of TrainingPeaks WKO software, and is the founder of Peaks Coaching Group. Widely known as one of the top experts in the world in coaching endurance athletes using power meters, Hunter Allen has been instrumental in developing and spreading the power training principles. Hunter is a USA Cycling Level 1 coach, was the 2008 BMX technical coach for the Beijing Olympics and has taught the USA Cycling Power Certification Course since 2005. A former professional cyclist for 17 years with over 40 road victories to his credit, Hunter has been coaching endurance athletes since 1995, and his athletes have achieved more than 2000 victories and numerous national, world championship titles and Olympic Medals. Hunter Allen - Contact http://www.peakscoachinggroup.com/hunterallen https://shoppeaks.com/category/training-plans/ projectfuerza.com

"How to get an Extended Warranty on your body." Dr. Nick DiNubile is an Orthopaedic Surgeon specializing in Sports Medicine and is a Clinical Assistant Professor of the Department of Orthopaedic Surgery at the Hospital of the University of Pennsylvania. He is the author of the bestselling book, FrameWork- Your 7 Step Program for Healthy Muscles, Bones & Joints and is Executive Producer and host of the award winning national PBS television special, Your Body’s FrameWork. Dr. Nick has served on The President’s Council on Physical Fitness and Sports with Arnold Schwarzenegger and also sits on the board as well as serves as the Chief Medical Officer of The American Council on Exercise (ACE). He has worked with Philadelphia 76ers, the Pennsylvania Ballet, and countless athletes and celebrities. Most recently he has been named Vice President of The American Academy of Anti-Aging Medicine. drnick.com Dr. Nick says it’s not about longevity as much as it’s about durability. Find your weak links. Test yourself to find where you are weak, sore, tight, etc. You need balance...meaning, you need to have some minimal capability in all the major parts of your body...you cannot have certain movements or muscles or joints that you avoid using. Resolve the weak links. You have to be willing to work through some pain, and find the line before a level of effort that results in damage. Toughen the area around the weak link to reduce the chance of.the weakness allowing an injury Work around...avoid areas that you cannot resolve or toughen....but you must find a way to retain "balance" Toward the end we talk about new technologies for improved healing for the older athlete, and ways to mitigate inflexible scar tissue formation from injuries that leads to re-injury so often. BIO Nicholas A. DiNubile, MD is an Orthopaedic Surgeon specializing in Sports Medicine in private practice in Havertown, Pennsylvania. He is the bestselling author of the FrameWork series of health and wellness books and is also Executive Producer and host of the award winning national PBS television special, “Your Body's FrameWork.” Dr. DiNubile has served as Orthopaedic Consultant to the Philadelphia 76ers Basketball Team and Pennsylvania Ballet. He was appointed Special Advisor to the President's Council on Physical Fitness and Sports (1st Bush Administration with Arnold Schwarzenegger as Chairman). He has advised two United States Presidents on matters of health and health policy, and has cared for numerous celebrities and high level athletes. He is the Vice President of the American Academy of Anti-Aging Medicine (A4M), Chief Medical Advisor for the American Council on Exercise (ACE) and is on the Global Advisory Board for the International Sports Hall of Fame. Dr. DiNubile was a contributor to the Surgeon General's Report on Physical Activity and Health and is Executive Editor of the Physician and Sportsmedicine Journal. Dr. DiNubile has been part of the teaching faculty at the University of Pennsylvania School of Medicine for many years, and is Chairman of the Department of Orthopaedic Surgery at Delaware County Memorial Hospital. He is a lead spokesperson for the American Academy of Orthopaedic Surgeons and the American Orthopaedic  Society for Sportsmedicine. He has had extensive healthcare executive experience and served as Orthopedic Medical Director for over a decade for US Healthcare and Aetna, and is currently Chief Medical Officer for Premier Orthopedics & Sports Medicine Associates, one of the largest orthopedic groups in the nation. He has strong interests in healthcare related technology and is founder and CEO of FrameWork Interactive Technologies (F.I.T.). Dr. DiNubile has been consistently chosen in “Best Doctors in America” and is also named a US News & World Report "Top Doctor." He received the prestigious HAFL (Healthy American Fitness Leaders) Award and was also inducted into the National Fitness Hall of Fame as well as the Philadelphia Sports Medicine Hall of Fame. He blogs for Huffington Post in their Healthy Living  section and can be heard regularly on WIP Sports Radio. He has been featured on Good Morning America, The Today Show, CNN, HBO Real Sports, National Public Radio, and in the New York Times, the Wall Street Journal, the Washington Post, Newsweek, and numerous other publications. Over the years, he has served on the advisory board of every major fitness publication including Muscle & Fitness, Men's Health, Men's Fitness and Shape magazines. Through his extensive media work, he is one of the most quoted doctors in America. Dr. DiNubile's website, DrNick.com is a trusted source of health, fitness and sports medicine information as is his twitter feed @DrNickUSA Dr. DiNubile resides in Haverford, PA with his wife and two children. He is an avid tennis player and is a member of the United States Professional Tennis Association (USPTA) and the United States Tennis Association (USTA).

Joe Taft was born a mover. He has always found refuge in the pursuit of excellence in a variety of sports and outdoor activities. He has been studying human movement patterns as either an athlete, coach or the teacher in a variety of sports, such as skiing, tennis, kayaking and yoga. In 1990, after a decade-long career in whitewater kayaking, Joe discovered yoga. Yoga provided Joe the insights into how the body desires balance in order to be pain-free and how to apply subtle alignment actions at the right time. Levels of Progression: Find something that is a means to an end (e.g., driving to work, washing dishes), and do it mindfully. Do a workout but be super mindful in what you are doing (e.g. your foot hitting the ground, your breathing) Do a daily stretch or a time where you are "in you body" to practice awareness of how your body is feeling BIO Joe (E-RYT500 and YACEP) has been teaching yoga for two decades. He has spent thousands of hours on his mat as the student and the yoga teacher, which is demonstrated in his acute attention to detail in creating a powerful theme-based class. Joe's classes strive to connect our human journey to the yogic principles of alignment. Joe spends hours each week creating a life-inspiring theme which is present in every part of the class sequence and aspect of each pose and its action. His classes are unique to Joe's style of weaving together clear and careful instruction with a fun and flowing synthesis of building balanced strength, core stability, flexibility and breath work. His students have a deep appreciation for his therapeutic insights and eye for correcting postural habits and helping them become pain-free. Students leave his classes and trainings feeling uplifted and inspired. JOE'S  YOGA  JOURNEY: Joe was born a mover and has always found refuge in the pursuit of excellence in a variety of sports and outdoor activities. He has been studying human movement patterns as either an athlete, coach or the teacher in a variety of sports, such as skiing, tennis, kayaking and yoga. In 1990, after a decade-long career in whitewater kayaking, Joe discovered yoga and has never looked back. The practice of yoga has given Joe the insights into how the body desires balance in order to be pain-free and how to apply subtle alignment actions at the right time. Joe continues to expand his studies and enjoys participating in a variety of movement practices such as Pilates, weight training, mountain biking, kayaking, rock climbing and running.  He applies his understanding of how the breath, meditation, and balanced musculature work together. Contact Info: https://joetaftyoga.com/ https://www.instagram.com/joe_taft_yoga/ https://www.youryoga.com/

Brad Stanfield, MD Today on episode #69, I talk with Dr. Brad Stanfield, a medical doctor and searcher for ways to optimize longevity. This is a impossibly complex subject fraught with wrong-headed shortcuts, snake oil, and marketing lies. What is aging? How to stop accelerated aging? Supplements to take to help offset the impact of aging? No mega dosing.. Some good ones: Vitamin D, omega 3, zinc, magnesium (threonate), creatine, collagen, glycine, Dr Stanfield's prediction of chemicals that will prove to make a big difference in longevity and healthspan: Rapamycin -- look after the protein / MTor type of issues Stains -- look after the fat / cholesterol issues SGLT2 Inhibitors -- blood sugar related issues Contact info: https://drstanfield.com/ https://www.youtube.com/c/DrBradStanfield/about https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836174/

Mike T Nelson, PhD Today on episode #68, I talk with Dr. Mike T Nelson, the creator of the Flex Diet for building metabolic flexibility, and now the Phys Flex certification for building anti-fragility across a range of physical and mental functions. Episode 32: https://www.wiseathletes.com/podcast/32-helping-older-athletes-feel-young-again-via-metabolic-and-physiologic-flexibility-with-dr-mike-t-nelson/ Bio Creator of the Flex Diet Certification & Phys Flex Certification, kiteboarder, lifter of odd objects, metal music lover.   PHD IN EXERCISE PHYSIOLOGY FROM UNIVERSITY OF MINNESOTA BA IN NATURAL SCIENCE FROM ST. SCHOLASTICA MS IN BIOMECHANICS FROM MICHIGAN TECHNOLOGICAL UNIVERSITY ASSOCIATE PROFESSOR AT CARRICK INSTITUTE FOR CLINICAL NEUROLOGY MEMBER OF THE AMERICAN COLLEGE OF SPORTS MEDICINE (ACSM) CERTIFIED SPORTS NUTRITIONIST FROM THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (CISSN) INSTRUCTOR AT ROCKY MOUNTAIN UNIVERSITY PROFESSIONAL MEMBER OF THE AMERICAN SOCIETY OF NUTRITION (ASN) PROFESSIONAL SPORTS NUTRITION MEMBER OF THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (ISSN) NATIONAL STRENGTH AND CONDITIONING ASSOCIATION (NSCA) CERTIFIED STRENGTH AND CONDITIONING SPECIALIST (CSCS) Dr. Mike's Website https://miketnelson.com Dr. Mike's Instagram drmiketnelson Physiological flexibility   the 4 main regulators pH, temp, blood gas oxygen and CO2, and blood glucose.  The 8 interventions (2 for each) are: ● Hot -such as warm temps outside or sauna ● Cold - cold water immersion, cooler temps, cold showers ● HIIT -high intensity exercise as Wingates (aka Beast Mode) ● LISS - as my buddy Luke from Muscle Nerds calls it "Least Mode" aka lower intensity exercise ● Low blood glucose - via fasting protocols ● High(er) blood glucose challenge - 2 pop tart test ● Slow breathing techniques and breath holds ● Fast (supra ventilation) techniques like Wim Hoff and others -------- Met Flex = Flexible Diet + metabolic flexibility.  The focus is Body composition and athletic performance, which are intertwined.  Body composition is good for health, self esteem and performance. Athletic performance is good for health (body is built to move), longevity (3 factors) and body composition (burning calories Principals  Speed of adaptation reflects health status and resilience:  fuel switching speed, sugar tolerance, temperature tolerance,  HR capacity (max vs. resting), endurance, mobility and strength provides headroom to recover from problems. Benefit stacking:  getting multiple benefits from our actions and food Health maintenance is the real goal.  Achieving goals is nice, but sustaining fitness and health is the real achievement.   The key is fuel matching and non-linear calorie imbalance. (Practice maintenance) No suffering; stay within yourself but push a little most days.  “Better is better”.  Optimal is elusive but will slowly be achieved for each person  Little things add up.   Start with easy to gain momentum and motivation for harder change. Exercise doesn’t have to dominate your life; you just need to do enough of cardio/ endurance and HIIT/ strength work.  More variability = better resilience Consistency of effort (we are forming new habits, need time to obtain positive feedback) Progressive overload (change is painful, but only a little and only some of the time, if done right) Modulated workload (for recovery, adaptation, mental health, and practice for maintenance mode) Inflexible people have a insulin resistance, have lots of insulin to deal with sugar, makes it hard to burn fat.  Issue in losing fat and using fat for endurance intensity exercise.  8 interventions for nutrition and recovery. Help people: higher metabolic flux, fast switching between fat and carb burning.   Getting stronger and getting control over body composition. Help people understand nutrition, and factors involved in body composition and performance. Not treating medical conditions.  Started with Dr David Kelly(Brooks and mercier) Coined “Cross over effect”  Leverage: Focus on high impact (make a big difference in physiology), easy to do (clients will do it) interventions: physiology & psychology. Actually have clients rank interventions according to what they will do.  Progressive disclosure.