wise athletes podcast

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) "For men, think of your testosterone as an overall marker of your health and wellbeing." Wondering about the benefits of sufficient testosterone? How do these grab you? Improved athletic performanceDecreased workout recovery time—less joint pain, stiffness and muscle sorenessIncreased lean muscle mass and decreased body fatEnhanced libido and sexual functionFeeling calmer, more stress-proof, and more positive about your life Listen in as Dr. Rick Cohen shares his tips for lifestyle tweaks to boost your testosterone. (1) How do you know if you have a testosterone (and wellness) problem? Morning Wood (yes, that) -- #1 indicatorCan't keep your muscle mass...losing muscle and adding body fatCan't recover as well or as fast as you used to doA lack of motivation....a feeling of "flatness"High blood sugarHigh stressFatigue Adam Test: https://www.nebido.com/tools/low-testosterone-symptoms-check-adam-questionnaire Carol Bike: https://carolbike.com/ (2) Things you can do: Sleep -- try the EmFit pad - https://emfit.com/Nasal Breathing -- Dr Dallam Episode on Wise AthletesJet Pack -- testicle cooling before sleep (if you dare)Wear a CGM -- find out for sure if you are having sugar spikes and get your blood sugar under control (Levels)Stress management -- sauna, functional yoga, breathing (4-7-8, etc.)Leaf EKG patch -- the very best HRV tracking...most accurate -- use it as a biofeedback device to learn to destressBlood Flow restriction -- muscle building with less recovery needed (and less risk of injury)Sperti -- Full spectrum lights'Supplements: boron, magnesium, zinc, selenium More from Dr. Cohen: By Rick Cohen, MD: Be All the Man You Can Be: Quick Start Guide Sleep and recover fully. Get eight solid hours of sleep every night. Block out all light (even clocks) to create total darkness.Turn off all electronics one hour before bedtime.Slowly take ten, deep nose breaths twice daily.  Inhale for a count of six, hold for four, exhale for eight)  Get up from your chair at least once every hour during the day.Take walks barefoot on the grass or sand.Lie in the sun for 15 minutes without sunscreen, with your legs, arms, and torso exposed. Avoid toxins. Replace your conventional toiletries with organic, paraben-free versions.Eat only organic varieties of the “dirty dozen” foods.Strictly avoid eating soy and all GMO products—especially corn, soy and canola.Avoid hard liquor.Limit your wine and/or beer intake to four servings weekly, and no more than two per day. Keep your powered cellphone out of your pants pocket.Wear boxer shorts, not briefs. Practice pleasure. Have sex at least twice a week. Move like your primitive ancestors—lift heavy things, move fast, or walk slow Perform at least four minutes of high-intensity cardiovascular intervals every four to five days.Perform at least four minutes of high-intensity squats or pushups every four to five days.In the weight room, lift heavier weights fewer times.Take a longer walk, hike, swim or easy bike ride a few times weekly.Limit any medium-intensity cardiovascular workouts to 30 minutes twice weekly.   Challenge your dopamine. Find something you love to do and do it almost every day (even if it’s only for 15 minutes).Take some safe risks on a regular basis.Compete in a sport, play a game, or accept a new challenge. Nourish your body. Replace your synthetic multivitamin with an organic, whole-food concentrate.Get 20 minutes of mid-day sun and/or take 4000 iu of vitamin D3 dailyTake 2400 mg of EPA/DHA from a pure, triglyceride fish oil source.Have one “power drink” daily (look for the recipe in the Complete Program section).Have one tablespoon of coconut oil and one tablespoon of olive oil every day.  Get lean by eating real food. Eliminate all processed sugars or artificial sweeteners including corn syrup, fructose or fruit juices.Stop eating wheat. Eat broccoli, cabbage, cauliflower, Brussels sprouts, and/or button mushrooms every day. Bio Dr. Rick Cohen, M.D. is a leading authority in the fields of nutrition, sports performance and longevity medicine. He received his undergraduate degree in Biomedical Engineering with honors of distinction from Duke University in Durham, North Carolina and his medical degree from Hahnemann Medical University in Philadelphia, Pennsylvania. Over the past 20 years, Rick has used his knowledge to create innovative health and performance protocols and specially-formulated nutritional products to bring thousands of sport enthusiasts and elite athletes to higher levels of health and performance. Rick is also a leader in the field of male functional hormone health and the author of the book "Be All the Man You Can Be" with over 100k copies sold in the past five years.  Currently living in western North Carolina, Rick’s passion for athletics extends beyond his work; in fact, it is a major part of his personal life satisfaction and well-being. He played ice hockey in college and competed on the world stage in the sport of luge, his wife is a nationally-ranked triathlete and health coach and his kids both were college athletes. So he personally understands how frustrating it can be to balance family, career, and an athletic passion. That experience is exactly what led him to create PureClean Performance. About PureClean Performance: PureClean Performance’s beet-infused, whole-food-based sports performance and recovery products are innovatively designed to not only improve performance but also to protect health and maximize overall well-being.  PureClean Performance is launching a new program called FixMyT offering convenient and comprehensive hormone assessment and restorative protocols for men who want to "Be All the Man" they can be. Read More About Rick Cohen: https://www.facebook.com/PureCleanPerformance/ https://purecleanperformance.com/pages/about-us https://www.instagram.com/purecleanperformance/

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Episode 3 of 3 with Dr Jowdy. Part 1 -- An introduction to common psychological impediments to athletic and healthPart 2 - More details on what we can do to become stronger psychologically as well as physicallyPart 3 - Body image & eating disorders common to athletes Today we explore the all-to-common problem of using exercise to compensate for eating disorders and body image issues. Dr. Doug Jowdy talks though how to think about this problem and how we can overcome it. Website: https://www.drdougjowdy.com Book: Gold Medal Mind: https://www.goldmedalmind.com Dr. Jowdy has been practicing the art and science of psychology since 1986. He considers it a blessing to join people on their journey in the arena of sport, or in the game of life. It is his passion to serve as a guide to help others create a life that exceeds one’s expectations

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Episode 2 of 3 with Dr Jowdy. Part 1 -- An introduction to common psychological impediments to athletic and healthPart 2 - More details on what we can do to become stronger psychologically as well as physicallyPart 3 - Body image & eating disorders common to athletes Website: https://www.drdougjowdy.com Book: Gold Medal Mind: https://www.goldmedalmind.com Dr. Jowdy has been practicing the art and science of psychology since 1986. He considers it a blessing to join people on their journey in the arena of sport, or in the game of life. It is his passion to serve as a guide to help others create a life that exceeds one’s expectations

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Episode 1 of 3 with Dr Jowdy. Part 1 -- An introduction to common psychological impediments to athletic and healthPart 2 - More details on what we can do to become stronger psychologically as well as physicallyPart 3 - Body image & eating disorders common to athletes Website: https://www.drdougjowdy.com Book: Gold Medal Mind: https://www.goldmedalmind.com Dr. Jowdy has been practicing the art and science of psychology since 1986. He considers it a blessing to join people on their journey in the arena of sport, or in the game of life. It is his passion to serve as a guide to help others create a life that exceeds one’s expectations Private practice in Boulder and Denver where Dr. Jowdy specializes in sport psychology, psychological/medical conditions and personal growth. In his practice he sees both athletes and non-athletes between the ages of 9 and 65. Dr. Doug Jowdy is on faculty as an Assistant Clinical Professor in the Department of Orthopedics at the University of Colorado Hospital Denver School of Medicine. He consults with intercollegiate and high school athletic departments, as well as with business and industry. He also receives referrals from the U.S. Olympic Committee and is a consultant with the U.S. Paralympic Committee. Dr. Jowdy has worked for the U.S. Olympic Committee on two separate occasions. In 1989, he completed a research assistantship under the guidance of Shane Murphy, Ph.D., the first psychologist hired by the U.S. Olympic committee. A decade later, he served as the team psychologist for U.S. Speed Skating and helped both the long and short track teams prepare for the Olympics. As a result of his working closely with Apolo Anton Ohno, 8x Olympic Medal Winner, he is featured in Apolo’s autobiography, Zero Regrets.

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Outline of Discussion Rules: SimpleMinimal effective dose  — Be patient  Goals: Do no harmKeep you fresh enough enough to rideGet stronger slowly About Chris: https://ridethestruggle.com/blogs/struggle/winter-strength-training-plan-for-cyclists Coach Chris Peden is strength coach to talented cyclists including Zoe Backstedt who currently holds Under 23 National, European and World titles on the road, track and in Cyclocross. Chris believes the old way is not always the right way and highly recommends strength training to any cyclist looking to improve.  “Riding your bike should always be the main priority. However, incorporating strength training will further enhance cycling performance if it’s done right.” Strength training enhances exercise economy, anaerobic capacity, lactate threshold, maximal strength, maximal speed and endurance, while also reducing the rate of fatigue. Isn’t that a cyclists ultimate wish-list?” Says Chris. Chris believes strength training is overlooked by many cyclists for two reasons: (1) the fear of adding additional weight to our bodies, and (2) because they don't know how. “Riders who combine cycling with strength training have leaner body composition over those who just cycle. Muscle mass doesn’t suddenly appear on the body once you start lifting weights. It takes years of dedicated regular lifting with minimal cardio.”  "We learn strength training as a new skill quite easily - like learning to ride a bike." Contact: https://linktr.ee/CPeden Chris Peden, Strength, Endurance & Nutrition Coach Combined Athletic Performance Portsmouth,  UK

Discussion Summary: For many years now, I have been hearing that fructose, a component of table sugar and HFCS, is a particularly bad actor for my health.  I decided it was finally time to find out if that was really true and if so why.  Today I am pleased to present episode #58 with one of the world’s foremost experts on fructose, Dr Richard Johnson.  What you will learn today is that the problem is worse than you’d expect, but easier to solve than you’d imagine.  Dr. Johnson will tell us why we put on excess weight, why we find it hard to sustain weight loss, why we get high blood pressure, type 2 diabetes, and gout, and how these disease are all related.  Yeah.  And, You will also learn some easy changes to your own lifestyle to improve your health, which is of course the foundation for being a strong athlete. I can tell you that these illnesses run in my family, so I am taking Dr. Johnsons advice to heart. Maybe you should do the same… Bio: Website: https://drrichardjohnson.com Richard J. Johnson, M.D. has been a practicing physician and clinical scientist for over 25 years. He is internationally recognized for his work on the role of sugar and its component fructose, in obesity and diabetes. His work has also revealed a fundamental role for uric acid (which is generated during fructose metabolism) in the metabolic syndrome. Dr Johnson 's science research has been funded by the National Institute of Health since the 1980s. Rick is a member of the American Society for Clinical Investigation. He has published over 700 papers, lectured in over 45 countries, and is a highly cited scientist. He is the author of Nature Wants Us To Be Fat, published in 2022, and he previously authored The Sugar Fix with Timothy Gower in 2008 and The Fat Switch in 2012. He is currently a Professor of Medicine at the University of Colorado in Denver.

Sponsor: RePowerU — a free fitness practices assessment (a 10-minute questionnaire) Welcome back to the Wise Athletes podcast with Joe Lavelle and Glen Winkel.  On today’s episode, number 57, we are joined by Tom Bell, UK Hill Climb National Champion who is a past UK mountain bike marathon national champion and the current UK Hill Climb National champion.  Tom is a cycling performance consultant who with his wife Dr. Emma Wilkins, own High North Performance, a coaching company based in the UK. Bio: Cycling performance consultant alongside wife Dr Emma Wilkins at High North Performance, a coaching company based in Harrogate UK. Multi-time UK national champion in various cycling disciplines; 2017 Mountain Bike Marathon National Champion and current (2021) UK Hill Climb National Champion. Links: https://highnorth.co.ukhttps://www.instagram.com/tombellco

Sponsor: RePowerU — a free fitness practices assessment (a 10-minute questionnaire) Dr. Stephen Black, CEO and Owner of Rocky Mountain Human Performance Center. Stephen A Black, DSc, M.Ed., PT, ATC, CSCS is considered a world-renowned leader in the field of sports medicine, rehabilitation, fitness, and sports performance. As a physical therapist, athletic trainer, and certified strength and conditioning specialist, Stephen uses his background in sport biomechanics, movement quality, muscle imbalance, and manual therapy to specialize in all aspects of human performance. He has worked extensively with a variety of professional athletes and teams with emphasis on holistic care and an integrative approach. website: http://www.rockymountainhpc.com/ #46 — Forestalling Age with Fitness with Dr. Stephen Black #43 – Yoga for Cyclists with Hunter Allen Dr. Stephen Black, CEO and Owner of Rocky Mountain Human Performance Center. Stephen A Black, DSc, M.Ed., PT, ATC, CSCS is considered a world-renowned leader in the field of sports medicine, rehabilitation, fitness, and sports performance. As a physical therapist, athletic trainer, and certified strength and conditioning specialist, Stephen uses his background in sport biomechanics, movement quality, muscle imbalance, and manual therapy to specialize in all aspects of human performance. He has worked extensively with a variety of professional athletes and teams with emphasis on holistic care and an integrative approach. Stephen has created RockyMountain Human Performance Center allowing him to work one on one with athletes, direct his associates in optimal sports medicine delivery while conducting research and teaching in a variety of arenas. He has worked with professional teams (Dallas Cowboys, Denver Broncos, Tampa Bay Buccaneers, Toronto Blue Jays), Olympians in gymnastics, wrestling and swimming. Stephen attended the 1988 and 1992 Olympic games delivering lectures on his methods along with treating athletes in attendance. In 1978 Stephen redesigned the sports medicine delivery model by opening S.T.A.R.T., Inc. (Sports Therapy for Athletic Rehabilitation and Treatment), developing a comprehensive program to proactively attend to imbalance, deficiencies, and poor movement patterns before injuries developed. This was one of the first facilities of its kind and the model has been replicated multiple times. In 1986 he opened the first health club in America (Fitness First, Feeding Hills, MA) to focus on integrated health care along with health promotion and wellness. He continues to consult in the health club and wellness industries along with his activities in sports medicine and teachings at Florida Gulf Coast University and Rocky Mountain University of Health Professions. Prior to his current ownership of RockyMountain Human Performance, Stephen was the director of the Health and Fitness Institute at Stamford Hospital located in Stamford Connecticut. He and his team were responsible for the design, construction and operation of this integrated healthcare facility. Going back further in his diverse history Stephen was President of the Athletic Trainers of Massachusetts, which was one of the first organizations and states to achieve licensure for Athletic Trainers. Stephen is featured in 50 Athletes Over 50; Teach Us to Live Strong, Healthy Life by Don McGrath, PH.D. along with several local and national publications such as Sports Illustrated, ESPN, Men’s Health Magazine, and Glamour. In addition to his clinical work, he has made significant academic contributions in the form of laboratory research, biomechanical research, and clinical education, teaching thousands of individuals worldwide. Numerous publications and articles chronicle Stephen’s tenure in research, academia and clinical expertise Philanthropy is another passion of Dr. Blacks. He donates his time to the Physically Challenged Athletes that attend the Ironman World Championship in Kona, Hawaii each October. Stephen has been the coordinator of this division since 1997. He has contributed to the development of Go Fit and Link to Libraries both not for profit entities in Western Massachusetts and the tenacious work of Susan Jaye-Kaplan. In addition Stephen supports the fight against ALS through Blazeman Foundation for ALS. Stephen is never far from the athletic arena. As a gymnast he achieved high honors in high school and college competition. As an age group athlete he has participated in over 300 multisport and endurance events including the Ironman World Championships and multiple Triathlon World Championships representing Team USA. Continuous passion for lifetime wellness he continues to compete in winter and summer events and trains wherever he travels. This website is the latest endeavor in Stephen’s career to instill passion for lifestyle wellness along with providing the latest in science, technology and information allowing you to achieve the life you desire. To your health my friends.

Sponsor: RePowerU — a free fitness practices assessment (a 10-minute questionnaire) Outline of Discussion The origin story behind BIGWhat was the result?  Why did it succeed so well?How to replicate this in other cities?  What are the keys?  What are the layers…the sequence of what comes first, second, etc.? Summary of Key Points 4 pillars Community health — Lowering barriers to accessCharityConnectionFun Keys: Non-profit with a cause that resonated with many people, cyclists and beyondQuality volunteers (enabled by the “no one is making money; we’re all in this together”)Support of professional and celebrity cyclists and personalities (no fees, just hotel plus 1 dinner: Hunter Allen, Lance Armstrong guy, Canadian continental league team, …)…also enabled by non-profit status?Effective board leadership…connections plus strong management skillsA great jersey that people liked and wanted to wearInclusive of experienced, inexperienced, and non-riders; weekly rides to provide skills and fitness for 12 weeks in the lead upSome people jumped in early to make it happen, while others saw a success and wanted to be a part of it….a snowball effect. It’s takes a community Cycling shops (and other vendors) help out and get businessCity provide support and get positive Successes Bike ridership is way upCity received a ton of tourism benefit…people came from all over YouTube videos: https://www.youtube.com/channel/UCIqZIaLc_W8koxWvrb4g1nQ B.I.G. Website: https://bigf.ca/ BIG-Highlights-2021-1-1Download BIG-Overview-2022Download

Sponsor: RePowerU — a free fitness practices assessment (a 10-minute questionnaire) The Posturepro Method We know that posture stems from your brain’s interpretation of the information it receives. We also know that your body is constantly fighting the effects of gravity in order to keep you upright or moving. Proper posture allows your body to work efficiently against gravity. On the contrary, poor posture leads to excess energy expenditure in attempt to stay upright. This can be exhausting! In order to optimize your posture, The Posturepro Method observes several elements: BRAIN-BODY Muscles respond to the commands of the brain. A brain imbalance leads to a muscle imbalance. FOOT SENSOR The weight distribution of your feet changes knee and hip mechanics. EYE SENSOR The eye muscles tell your brain where your body is in space. TMJ Recent studies have show that the position of the jaw affects our posture. Annette’s biography:Annette Verpillot is the founder of Posturepro, a health company specialized in restoring the brain-body connection through some of the world’s most advanced rehabilitation and injury prevention techniques. She has created the Posturepro Method which has gained global recognition for eliminating chronic pain, increasing strength, and improving sports proficiency. Additionally, Annette actively works with clients, professional athletes, trainers, practitioners, and researchers to develop solutions to tackle global health issues.Here are links to connect with Annette:Website: posturepro.coInstagram: @postureproFacebook: @PostureproYoutube: @posturepro1Twitter: @posture_proClubHouse: @postureproPosturepro Club: https://www.facebook.com/groups/postureproclub TedTalk: https://youtu.be/S3qdSo8z0Is Annette bio: https://posturepro.co/annette-verpillot/ YouTube Channel: https://www.youtube.com/c/Posturepro Example video from website: https://posturepro.co/improve-your-posture-through-your-feet/