wise athletes podcast

Professional Grade Supplements for WiseAthletes About the guest: Nic Verhoeven PhD is the host of Physionic, an educational platform on YouTube dedicated to making medical research understandable to empower individuals to make informed health decisions. Dr. Verhoeven's specialty is translating hard data from complex scientific studies into understandable and actionable information for the lay public. In this mission, Nic is entirely successful. Youtube.com/physionic NIc's Credentials: Ph.D. in Molecular Medicine / Cell & Molecular Physiology Cell & Molecular Biology Researcher [10 years] M.S. Exercise Physiology Professor of Physiology, Nutrition Episode summary: Nic and I boil the ocean on many topics that needed answers from the best source of scientific research findings. Nic is the best science communicator in the business. Our chat ran a bit long but it will be worth your time. Enjoy! Below are my notes that Nic referred to during our conversation....Nic agreed with some of my thoughts but not all...listen to Nic, not me. Layer #1 – the base layer…stuff to avoid… interventions with the fewest side effects are the stupid things you stop doing….any thoughts on the stuff to avoid? Avoid narrow diets for long periods of time…eat a variety of foods Avoid pollution / toxins….no smoking or any smoke in lungs, avoid heavy metals, plastics, nnEMFs, other? Stop screwing up your circadian rhythm…don’t need stimulants to wake up and drugs to feel sleepy…nighttime lighting, eating late, etc…”coffee is good for you” yeah, but don’t need it Stop drinking poisons…using alcohol (in drinks, in mouthwash) that kills NO production from diet.  Stop sitting all the time … Move throughout the day not just during workouts.  And don’t wear shoes all the time…your feet will thank you Stop being inside all the time …losing out on NIR/UV…too much blue spectrum from “white” LEDs. Get sunlight …open a window, go outside, use a full spectrum lamp if you cannot get out enough Layer #2 – the stuff where the max or min is better (no U shaped curve)…so much of biology is about the sweetspot…not too high or too low…but some things DO fall into the bucket of extremes are best …. any thoughts on these? apoB low as possible? Polyphenols… high as possible?  30 plants every week Fiber …for SCFA, for bowel transit…keep chronic inflammation low Advanced glycation end products (keep blood glucose in normal range & minimize burned foods) Fat isn’t bad…Visceral fat is bad … keeping / building muscle while losing / avoid adding visceral fat Alcohol doesn’t help much…reduces glutathione, impairs sleep, …learn how to relax without drugs Smoke in lungs – smoking, fires, etc Mouth breathing… Minimize mouth breathing….filtering, moisturizing, NO from nasal passages Viral load – exposome? Stimulants – caffeine, nicotine – double edge sword…don’t need it Max Mitochondria / ATP production – energy to power the cells to live and function properly…see layer #3 Layer #3 –a vigorous life for a dynamic physiology…the older athlete does not have the resilience of the young….we have to be more mindful…more purposeful in providing the right stimulus to the body to encourage the adaptations we want.  A steady state is only for dead people…. So, what can we do to create the upward spiral of improvement using cycles…progressive overload (hormesis) then recovery, and then again and again. Hot/cold – don’t be comfortable all the time. Sweat a lot. Shiver sometimes. Hard exertions / recovery – performance improvement comes at the edges…you cannot rest your way into a stronger, healthier body and mind (need HIIT (to clear out old mito), and long, low intensity (to build new mito)) Metabolic flexibility – carbs for athletic fuel …burn fat when not eating… Calorie balance – eat excess for growth and in deficit for body comp/autophagy Protein:  high vs. low cycling for growth then autophagy Supplemental nutrients…cycle everything: teach the body to have resilience…avoid building tolerance Related episodes: Episode 143 | Nasal Breathing for Health and to Avoid Injury| George Dallom PhD Episode 142 | Fasting Mimicking Diet | Joseph Antoun PhD Episode 135 | Healthy Fat % | Vyvyane Loh MD Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice. Pro Level Supplements

Professional Grade Supplements for WiseAthletes About the guest: Dr. Cory S. Goldberg BSc, MD, MASc, FRCS(C), FACS, MBA is a Plastic Surgeon with a fellowship in the Royal College of Physicians and Surgeons of Canada.  He is a diplomat of the American Board of Plastic Surgeons and is also a Fellow of the American College of Surgeons. He earned his MD degree from Queen’s University, Canada and completed his Plastic Surgery residency training at the University of Toronto, including a Master’s of Applied Science in Biomedical Engineering. He subsequently did sub-specialty fellowship training in Craniofacial Plastic Surgery at University of Southern California in Los Angeles, California. https://www.corygoldbergmd.com/ https://www.beautyspan.com Episode summary: Dr Goldberg explains his journey from plastic surgeon to longevity medicine, and explains how skin is a two-way window into our health status today and our trajectory for healthspan in the future. The short version is take care of your skin, and be careful of popular beauty products that only fake the look of health while actually injuring your skin. How are you doing in your health trajectory? You are doing well if you: have healthy looking skin (not: thin, crepey, spotty) are strong enough in all muscles have endurance for movement have little pain in your body have regular (daily at least) bowel movements are able to sleep and wake on a natural circadian rhythm without drugs can go without eating for a day without a problem GliSODin Study undertaken to examine the effects of an orally effective antioxidant supplement consisting of vegetable origin SOD chemically combined with wheat gliadin, GliSODin, on parameters of muscle damage, inflammation, and work performance in elite rowers during intensive physical activity. https://www.mdpi.com/2079-7737/11/10/1437 Link to a website for a research community dedicated to the understanding and advancement of GliSODin SOD / gliadin complex Related episodes: Episode 123 | Inspiring Stories of Older Athletes | Lauren Hurst Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice. Pro Level Supplements

Professional Grade Supplements for WiseAthletes About the guest: Rick Olderman, a licensed physical therapist with over 25 years of experience, is a best-selling author and respected speaker in chronic musculoskeletal pain. Rick transformed countless lives at his Denver clinic with his innovative approach to treatment. Rick is also the creator of a online programs revolutionizing treatment for chronic back, knee, head, shoulder, hip, foot, and migraines. Rick's latest book, Pain Patterns: Why You Are in Pain and How to Stop It, is a groundbreaking guide for overcoming chronic back pain, sciatic pain, and SI joint pain. Rick shares the insights and techniques that have helped thousands of patients solve pain problems without giving up what they love to do. rickolderman.com Episode summary: Rick walks me through his journey to solving pain problems remotely....without hands-on treatment....and his confirmation of the importance of first identifying the root cause of pain before launching into a series of generic solutions to find something that helps the symptoms. There are no one-size-fits-all solutions for pain. During the chat Rick walks me through a low back test and solution, and an upper back test and solution...both of which have been helpful to me. Do you have low back pain or upper back or neck pain? You will get immediate help from this episode. Click the book to read more on the Amazon website. Related episodes: Episode 73 | An Easy End to Pain | Rick Olderman Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice. Pro Level Supplements

WiseAthletes on FullScript Hey Everyone, welcome to WiseAthletes, your source for discovering how to flourish as an older athlete, and find your path to longevity in sport. I'm your host Joe Lavelle. Today on Episode 150 I am presenting Part 2 in my series on Near Infrared (NIR) light, an important environmental factor that our bodies expect to have and need for our health. But in a narrowly focused effort to improve energy efficiency, our society has shifted our indoor lighting to LEDs which are the least power hungry way to illuminate our homes and offices....but in focusing on visible light, we have lost something very important to our health. This loss is compounded by the increase in time spent indoors (estimated at 90%). Part Two of the series is with Professor Glen Jeffrey PhD, an research biologist, who has been focused on using Deep Red/NIR light to preserve and improve eye health. His lab has also discovered that a short exposure to deep red (670nm) light measurably reduces blood sugar. Deep Red (670 nm)/NIR (700-2,500nm) light acts to increase ATP production and while blue light reduces ATP production.  Low ATP production leads to, in the short term, lower visual acuity, while in the long-term, to photo receptor death (macular degeneration). "Retina has an enormous metabolic rate...things that burn a lot of energy age fast...by the time you are 70 years old, you've lost 25%-30% of the central photo receptors in your eye....even if you are healthy" "Retina is a sports car....goes like crazy, burns vasts amounts of energy, but also has a frailty in it. It needs a lot of looking after." You cannot recover lost photo receptors but you can slow the rate of decline by preserving the function of mitochondria in the retina. And you can improve eye function within 3 hours with as little as 1 minute of exposure to deep red and NIR light (targeted LEDs and the effect lasts for days. Incandescent lights also work (if your government hasn't banned them), and natural light is the best solution (if you live far enough South, or it's the right time of year). The morning is the best time of day for red light to improve mitochondria energy production (it doesn't work after norming!) Overall metabolic health PLUS deep red light ---> helps the mitochondria in the retina to produce a youthful level of energy to continue to function well enough to survive and allow us to see. The scary bit is you and I have already lost a lot of our photo receptors (vision)...we just cannot tell yet. Now is the time to stop it. Meet Glen Jeffrey Professor of Neuroscience, Institute of Ophthalmology, University College London (UCL Profile) Professor Jeffery researches the intricate relationship between light, mitochondria, and health. Mitochondria (the “powerhouses of the cell”) are responsible for producing nearly all of the energy produced in the body. Sufficient exposure to red light / NIR lightwave frequencies can significantly boost mitochondrial function, leading to a range of health benefits, including: Improved cellular energy production Reduced inflammation Accelerated tissue repair Enhanced cognitive function Anti-ageing effects Social Media (Glen and others mentioned) Glen Jeffery (@glen_jeffe5111) — biologist specializing in NIR light effect on the body Bob Fosbury (@BobFosbury) — astrophysicist expert in light (electromagnetic waves in frequencies from UV to IR) and penetration into the human body Scott Zimmerman (@SZimmZoo)— optical engineer specializing in building light sources which minimize the health detriments of indoor lighting  Help the show: 3 ways... Leave a review (or share this episode) Check out our Fullscript site to save huge money on high quality supplements. Thank you! Email us your questions to info at wiseathletes.com. Website & MedCram videos https://profiles.ucl.ac.uk/7465 https://niralighting.com/ https://youtu.be/6Win49aeh8A?feature=shared https://youtu.be/16UHK1gPUO8?feature=shared https://youtu.be/isz2IQs_EPg?feature=shared https://youtu.be/wadKIiGsDTw?feature=shared Related info and episodes: Episode 149 -- NIR Light is the Missing Puzzle Piece w/Scott Zimmerman Episode 108 -- Red-NIR Light Therapy w/Dr Zulia Frost Episode 105 -- UV Light Sweetspot w/Prof Prue Hart/ Relevant Scientific Articles: Light stimulation of mitochondria reduces blood glucose levels A Pilot Study Evaluating the Effects of 670 nm Photobiomodulation in Healthy Ageing and Age-Related Macular Degeneration https://pubmed.ncbi.nlm.nih.gov/32252424/ Does photobiomodulation influence ageing? Morning exposure to deep red light improves declining eyesight A day in the life of mitochondria reveals shifting workloads Dallaghan, Paul. “Mitochondria (Cellular Energy Batteries) Enhancement with Red Light and Near-Infrared (NIR) Light Therapy.” Samahita Retreat, www.samahitaretreat.com/mitochondria-cellular-energy-batteries-enhancement-with-red-light-and-near-infrared-nir-light-therapy/. Accessed Jan. 26, 2021. Infrared and skin: Friend or foe (Science) The health benefits of the great outdoors (Environ): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6562165/  Want to support the show? If you are enjoying WiseAthletes, please leave us a review. And, be sure to check out our FullScript supplements link to see the amazing prices on the best brands on the planet. Pro Level Supplements

WiseAthlete Supplements Hey Everyone, welcome to WiseAthletes, your source for discovering how to flourish as an older athlete, and find your path to longevity in sport. I'm your host Joe Lavelle. Today on episode 149 I am starting a 2-part series on Near Infrared (NIR) light, an important environmental factor that our bodies expect to have and need for our health. But in a narrowly focused effort to improve energy efficiency, our society has shifted our indoor lighting to LEDs which are the least power hungry way to illuminate our homes and offices....but in focusing on visible light, we have lost something very important to our health. This loss is compounded by the increase in time spent indoors (estimated at 90%). Part One of the series is with Scott Zimmerman, an optical engineer, who has been focused on quantifying the health effects of natural sunlight and designing indoor lighting that reintroduces near-infrared into our homes and offices (that does not run afoul of the Department of Energy). NIR light acts to increase ATP production and while blue light reduces ATP production.  But blocking blue is a half-measure   The real problem is the missing NIR light that you can get in the sun (or better yet, shade) if you would only spent a lot more time outside.   Or, you can fix your indoor lighting. Meet Scott Zimmerman Founder of Silas, Inc., maker of NIRA lighting (https://niralighting.com/). Scott has more than 35 years of experience in the fields of lighting and displays. His innovations and inventions have been used successfully in a wide range of military and commercial products that include night vision displays, liquid crystal display backlighting designs, and lighting fixtures. Scott Zimmerman (@SZimmZoo)— optical engineer specializing in building light sources which minimize the health detriments of indoor lighting  Glen Jeffery (@glen_jeffe5111) — biologist specializing in NIR light effect on the body Bob Fosbury (@BobFosbury) — astrophysicist expert in light (electromagnetic waves in frequencies from UV to IR) and penetration into the human body Website & MedCram videos https://niralighting.com/ https://youtu.be/6Win49aeh8A?feature=shared https://youtu.be/16UHK1gPUO8?feature=shared https://youtu.be/isz2IQs_EPg?feature=shared https://youtu.be/wadKIiGsDTw?feature=shared Related info and episodes: Episode 108 Red-NIR Light Therapy w/Dr Zulia Frost Episode 105 -- UV Light Sweetspot w/Prof Prue Hart/ Relevant Scientific Articles: Dallaghan, Paul. “Mitochondria (Cellular Energy Batteries) Enhancement with Red Light and Near-Infrared (NIR) Light Therapy.” Samahita Retreat, www.samahitaretreat.com/mitochondria-cellular-energy-batteries-enhancement-with-red-light-and-near-infrared-nir-light-therapy/. Accessed Jan. 26, 2021. Reiter, Russel J. and Zimmerman, Scott. “Melatonin and the Optics of the Human Body.” Melatonin Research, February 21, 2019, www.melatonin-research.net/index.php/MR/article/download/19/208?inline=1. Grabher-Meyer, Arno. “Interview with Scott Zimmerman -- Reactive Oxygen Species.” LED professional, July/August 2020, www.led-professional.com/downloads/lpr80_full_834991. Zimmerman, Scott. “The Role of Reactive Oxygen Species in Infectious Diseases.” Journal of Infectious Diseases and Epidemiology, June 19, 2020, www.clinmedjournals.org/articles/jide/journal-of-infectious-diseases-and-epidemiology-jide-6-134.php?jid=jide. Infrared and skin: Friend or foe (Science) Effects of artificial dawn on subjective ratings of sleep inertia and dim light melatonin onset (Chronobiology Int) Effects of Artificial Dawn and Morning Blue Light… (Chronobiology Int) Circadian rhythms in the hypothalamo-pituitary-adrenal (HPA) axis (MCE):https://pubmed.ncbi.nlm.nih.gov/21782883/  Evening use of light-emitting eReaders negatively affects sleep (PNAS): https://www.pnas.org/content/pnas/112/4/1232.full.pdf  Ocular input for human melatonin regulation (NEL): https://pubmed.ncbi.nlm.nih.gov/12163843/  Melatonin and the Optics of the Human Body (Melatonin): https://www.melatonin-research.net/index.php/MR/article/view/19/213  Melatonin in Mitochondria (APS): https://journals.physiology.org/doi/full/10.1152/physiol.00034.2019  The health benefits of the great outdoors (Environ): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6562165/  Interplay between up-regulation of cytochrome-c-oxidase (Nature):https://www.nature.com/articles/srep30540  Red/Near Infrared Light Stimulates Release of an Endothelium Dependent Vasodilator (FRBM):https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5699925/  Effect of daylighting on student health (CMSE): http://www.wseas.us/e-library/conferences/2013/Malaysia/MACMESE/MACMESE-20.pdf Shining the Light on Sunshine (Clinical Endo):https://onlinelibrary.wiley.com/doi/full/10.1111/cen.12567  Associations of Outdoor Temperature (JCEM):https://academic.oup.com/jcem/article/104/7/2903/5315432?login=true  Relationship between sun exposure and melanoma risk (EJC): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046902/  Sun exposure and mortality from melanoma (Multicenter): https://pubmed.ncbi.nlm.nih.gov/15687362/  Avoidance of sun exposure as a risk factor for major causes of death (JIM):https://pubmed.ncbi.nlm.nih.gov/26992108/  Interdependence… sun exposure and vitamin D to MRI measures in MS (JNNP):https://pubmed.ncbi.nlm.nih.gov/23385850/  Severe Glutathione Deficiency, Oxidative Stress and Oxidant Damage in Adults Hospitalized with COVID-19 (MDPI): https://www.mdpi.com/2076-3921/11/1/50  Sunlight (Healthful Living): https://m.egwwritings.org/en/book/388.1702#1702 Photobiomodulation Therapy (PBMT): What is It? (Shepherd University):https://youtu.be/0MMewRIP51M Want to support the show? If you are enjoying WiseAthletes, please leave us a review. And, be sure to check out our FullScript supplements link to see the amazing prices on the best brands on the planet. Pro Level Supplements

Professional Grade Supplements for WiseAthletes Hey Everyone, welcome to WiseAthletes, your source for discovering how to flourish as an older athlete, and finding your path to longevity in sport. I'm your host Joe Lavelle. Socrates warned us to beware the barrenness of a busy life. I understand that all too well these days. If you are like me, you are so busy doing the many things you HAVE to do plus your athletic longevity efforts to live long strong, including getting good sleep, eating a good diet with enough of this and not too much of that, and getting enough high and low intensity exercise … that the days just flash by.  Time is flying by.  Which is the exact opposite of what I am after.  The missing ingredient, I think, is marking time with powerful memories:  and for me powerful memories come of adventures that provide experiences that had such powerful emotions that my brain stored the memories very securely. These experiences mark time and give my life a sense of fullness.  This idea is why invited Brian Keane to the show for episode 148.  You probably know Brian. He is famous for his epic adventures in the Sahara desert and the arctic and more.  In our chat we discuss how to pick adventures and how to up your game to prepare for them while accomplishing your health and fitness goals for life.  I have to say that Brian is amazing and my conversation with Brian has had a big impact on my thinking. My mind is now  focused on returning to my roots as an adventurer. I hope Brian has a powerful effect on you too Who said “Life is either a daring adventure or nothing at all”? Why do Adventures? Powerful memories to mark time for a full life Feel proud of overcoming fears Motivation to up your fitness game, both mentally and physically Find your people; make life friends Bio: Brian Keane Brian has also completed some of the worlds most gruelling endurance challenges, such as six back to back marathons through the Sahara desert, a 230km through the Arctic and multiple ultra-marathons, including a 100 mile ultra-marathon in the desert in Nevada. Brian is the host of one of Ireland and the UK’s top health podcasts, which is regularly featured #1 on the iTunes Health Charts. Brian is a three time best-selling author with The Fitness Mindset, Rewire Your Mindset and The Keane Edge: Mastering the Mindset for Real Lasting Fat Loss. Over the past ten years, Brian has become one of the most recognised faces in the Irish health and fitness industry. He has spoken at major wellness events such as Wellfest Ireland and Mefit Dubai, was a Keynote speaker at Google HQ and has done corporate wellness talks for Allianz Partners, SAP and Acorn Insurance. briankeanefitness.com @brian_keane_fitness - Instagram Links: Joe & Pete's Matterhorn & Mont Blanc trip report 5 14ers on my 40th Birthday with Brian trip report The 2 Joes Bolivia Peak Bagger trip report Teton Adventure with Brian trip report Want to support the show? If you are enjoying WiseAthletes, please leave us a review. And, be sure to check out our FullScript supplements link to see the amazing prices on the best brands on the planet.

Professional Grade Supplements for WiseAthletes Hey Everyone, welcome to WiseAthletes, your source for discovering how to flourish as an older athlete, and finding your path to longevity in sport. I'm your host Joe Lavelle. Chronic low grade inflammation underlies all states of sickness and disease associated with aging. Everything that is "healthy" is probably good for chronic inflammation but eating blueberries or taking magnesium or focusing on nasal breathing are just too specific... not fundamental enough. What I want to know is what is the #1 best way to target inflammaging that will make a difference....I can worry about the marginal gains later. Having said that.....what would you ask if you got a chance to talk to a PhD who is a retired academic researcher in multiple areas of human physiology, was a professional athlete in two sports, has been a lifelong bodybuilder, and who is now coaching top level athletes and older high performing older around the world? What would you ask him?   Right....so would I. On episode 147 I took a deep dive into inflammaging with Dr. Dwayne Jackson to understand his approach to stop chronic inflammation from reducing our ability to perform and recover, and improve our health along the way. He did not disappoint. Dr Jackson even shared his secret breakfast feast that I have been eating every morning ever since.  Be ready to take some notes.  This episode will definitely help if you find that you are.... Recovering from exercise more slowly? Cutting calories but still cannot lose that last bit of visceral fat? Eliminating healthy foods because you can't digest them well...feel bloated...get constipated? All right, let's talk to Dr Dwayne Jackson about resolving chronic inflammation. Bristol Stool Chart Monash FODMAP Info & App Bio: Dwayne Jackson, PhD Dr. Dwayne N. Jackson is a dad, athlete, health specialist, medical educator, scientist, and entrepreneur. He has over 12 years of university education in exercise/human physiology, medicine, and nutritional biochemistry. Dr. Jackson holds a PhD in neurovascular physiology and has been educated at some of the top academic institutions in North America including University of Ottawa, the University of Western Ontario, and Yale University School of Medicine. drdwaynejackson.com dwayne@yourvitalscience.com @drdnjackson - Instagram @drdnjackson - Twitter / X Notes: Lower inflammation  gut health :  healthy poops How to get a healthy gut? Don’t major in the minors. Focus on what matters. Highly processed food isn’t ideal but it won’t make a big difference if it is occasional. Mostly eat a whole food mostly plant based diet.    Seed the biome with diversity and fertilize / feed the biome a diverse diet to provide food for the different elements of good bugs.  Blood tests (hsCRP, ESR, ferritin, fibrinogen ) to see if you have an inflammatory problem.  Get fiber up to 40-60g/d. Start with low FODMAP high fiber “overnight oats” plus berries and whey You will start pooping regularly  Make Overnight Oats the day before 0.5-1 cup of large flaked , old fashioned oats 1-2 tblsp milled flax 1-2 tblsp chia  14 grams of nut of choice Dried fruit — whatever you want  1+ cup of milk of choice Sit overnight  Make 5 serving at once Eat Overnight Oats in the morning Scoop into bowl 1 scoop of whey protein isolate  ½-1 cup of berries 17-35 grams fiber. Low fodmap  Also take probiotic during last part of the day Visbiome. Full strength 450 billion colony forming units per satchet. Last part of day.  Add: Fiber supplements soluble fiber Add: 5g glutamine  Do this for 4 weeks …solve your gut problem.  Related info and episodes: Episode 145-food-for-thought (food as medicine) w/william-li-md/ Episode 142-fasting mimicking diet (inflammation killer) w/joseph-antoun-md-phd/ Episode 140-solving-low-vitamin-d w/grant-e-fraser-md/ More Dwayne Jackson info: https://drdwaynejackson.com/ https://twitter.com/drdnjackson?lang=en https://www.youtube.com/channel/UCug0feRRsISitPwUJysSzdw dwayne@yourvitalscience.com Want to support the show? If you are enjoying WiseAthletes, please leave us a review. And, be sure to check out our FullScript supplements link to see the amazing prices on the best brands on the planet. Pro Level Supplements

Professional Grade Supplements for WiseAthletes If you are like me you have been investing time and effort into getting stronger and building a foundation of health with a variety of activities including resistance training, endurance exercise, high intensity intervals, and playing games requiring hand-eye coordination. I thought that was enough but what I haven't been doing is working directly on my foundation as an athlete....my feet. In my daily routine I do not have a single drill or protocol for making my toes and feet stronger to better control my body. And when I look at my feet I can see the impact of a life of wearing shoes that are pointy and tight. I have shoe shaped feet, and it turns out that shoe shaped feet are not very good for what I need my feet to do...control my balance, agility and dexterity. Oh, and it turns out that shoe shaped feet are also not good for producing power. Dang. Today is going to be a treat. On episode 146 I am joined by Tyler Benner, who is an athlete just like us who discovered that his athletic performance, which was world class in archery, was sub-optimized by his poor foot strength. Tyler joins us today to explain his long journey to figure out how to improve himself and his feet to improve his athleticism. "Athletes deserve to know"....what do strong feet look like and what can strong feet do? how do you know if you have strong feet? "Performance isn't always what we think it is"... In other words, how much performance improvement are we missing by only focusing on just strength or power output? Power is important, but what else is important in athletic performance? Where does agility and balance and dexterity come into play in your sport? Here's two great videos for strengthening your feet: Foot Mobility Fix (3 Fast, Effective Exercises!) Build Big Toe Strength Strong feet must have space to spread your toes for optimal force production, agility, power, and balance. Bio: Tyler Benner Strong Feet Athletics was founded by Tyler Benner, internationally competitive Olympic archer and author. With a deep study of the human body, Tyler believes good posture and daily movement help people do life better. Tyler takes a holistic approach to posture and foot health. Inspired by Katy Bowman’s concept of Nutritious Movement, or how movement variety can be thought of like food groups, Tyler believes a well-rounded movement diet is required for optimal foot strength and balance. https://youtu.be/d262lidaOPo?feature=shared (foot transformation) https://www.strongfeetathletics.com Follow: 1) @venndesign 2) @astraarchery 3) @strongfeetathletics Bullet points: Foot Mobility Fix (3 Fast, Effective Exercises!) by Z-Health Build Big Toe Strength The number of hours spent training is minimal compared to our other waking hours. Improving posture alignment matters most during our non-training hours because this is where our unconscious habits are formed. 1-2 hours of “good posture” during training does not offset the 8-12 hours spent slouching in everyday life. Slouching is easy to do and not realize it is happening because we are unable to imagine life outside of gravity similar to how fish cannot imagine a reality outside of water. Related info and episodes: Episode 89 -- Better Athleticism via Foot-Core Connection w/Dr Emily Splichal Episode 74 -- Un-f*k Your Feet w/Dr Ray McClanahan Episode 54 -- Better Posture, More Power, Less Pain w/Annette Verpillot More Tyler Benner info: https://thetoespacer.com/products/rock-mat https://fasciitisfighter.com/products/fasciitis-fighter-round-2 https://pranamat.com/ https://footlog.com/collections/all-product https://www.tuneupfitness.com/shop/massage-ball-kits/roll-model-starter-kit https://a.co/d/7KdU0Ph Want to support the show? If you are enjoying WiseAthletes, please leave us a review. And, be sure to check out our FullScript supplements link to see the amazing prices on the best brands on the planet. Pro Level Supplements

Professional Grade Supplements for WiseAthletes Food as medicine is an old idea...it's the original idea on how to be a healthy person dating back more than 2000 years, but can food be the way to achieve athletic longevity? Can wise athletes target certain foods to target faster recovery, better health, and longer life? Can it be done without extreme or highly restrictive diets? Today on episode 145, I am joined by Dr William Li...a physician, scientist and author of "eat to beat disease" and "eat to beat your diet" to discuss his research on using plant and animal based foods to boost our 5 body defense systems to fend off the chronic diseases associated with aging. And, in particular, I asked Dr Li to talk about combating chronic inflammation and activating stem cells to rebuild our body. All right, let's talk to Dr Li . Bio: William Li, MD William W. Li, MD, is a physician, scientist and author of the New York Times bestsellers “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself” and “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer.”  His research has led to the development of more than 40 new medical treatments that impact care for more than 70 diseases including diabetes, blindness, heart disease and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has been viewed more than 11 million times.  He is President and Medical Director of the Angiogenesis Foundation, and he is leading global initiatives on food as medicine. Bullet points: Science shows many foods can prevent, halt or even reverse cancer, heart disease, diabetes, obesity, and other life-threatening chronic diseases.  Over the past decade, the Angiogenesis Foundation has discovered and gathered evidence that fruits, vegetables, herbs, seafood, tea, coffee, and even chocolate contain natural substances — bioactives — that can prevent and intercept disease by influencing angiogenesis and other defense systems in the body. What we eat and drink is enormously impactful when it comes to preventing disease. 5 body defense systems -- key pillars  Each of these systems is influenced by diet.  When you know what to eat, to support each system, you can then use your diet to maintain health and beat disease.  The five defense systems are angiogenesis, regeneration, microbiome, DNA protection, and immunity. Angiogenesis:  The process by which blood vessels are formed.  Angiogenesis keeps the sixty thousand miles of blood vessels found in your body working to support health and fight disease.  This is the common component in cancer tumors. Barley and mushrooms are good for growing blood vessels where you need them. Regeneration: The process of creating and renewing 750,000 stem cells that power our bodies.  Stem cells maintain, repair and regenerate our bodies. Avoid too much salt, saturated fat, alcohol, smoking. Do eat dark chocolate, barley, mushrooms, fruit skins (apple, pear, peach, strawberry...also anti-inflammatory)...to get stem cells to come out to heal the body. Microbiome: The bacteria that is found within our bodies that act to defend our health. DNA Protection:  This is our genetic blueprint.  Foods can help repair damaged DNA caused by daily living, but can also help lengthen our telomeres, which protect DNA and slow aging. Immunity: Our immunity defends our health.  Too much or too little of each of the above defense systems can cause problems in the body systems in fighting disease.  When the angiogenesis function is out of control, it feeds cancer tumors.  The key to keeping all of these systems in balance. 5 x 5 x 5 framework that supports the five defense systems.  In order to support the 5 defense systems you choose five health-supporting foods you already like to eat and then eat them up 5 times each day. There is overlap in foods that serve more than one defense system.  The goal is to eat 5 different foods every day that support each system. Examples below: Angiogenesis: almonds, blackberries, chicken thighs, coffee, eggplant Regeneration: black/green tea, cranberries, EVOO, red wine, coffee Microbiome: tomatoes, dark chocolate, sourdough bread, cauliflower, broccoli DNA Protection: coffee, broccoli, grapefruit, kale, carrots Immunity: apples, mushrooms, spinach, broccoli, capers Related info and episodes: Episode 94 -- Phytonutrients w/ Dr Jed Fahey Episode 100 -- Practical Tips for Phytonutrients/ Dr Jed Fahey Episode 132 -- Measuring Metabolism w/Hari Mix PhD More William Li info: SOCIAL MEDIA: https://www.instagram.com/drwilliamli/ https://www.facebook.com/drwilliamli/ https://twitter.com/drwilliamli?lang=en https://www.youtube.com/c/DrWilliamLi BOOK LINKS: https://drwilliamli.com/etb-diet-book/ https://drwilliamli.com/book-li/ Want to support the show? If you are enjoying WiseAthletes, please leave us a review. And, be sure to check out our FullScript supplements link to see the amazing prices on the best brands on the planet. Pro Level Supplements

Professional Grade Supplements for WiseAthletes Mitochondria are the powerhouse of the cell....yes, but what does that mean? What can we do, as Wise Athletes, to have enough healthy mitochondria in our muscles and everywhere else powering our bodily functions for optimal brain power, energy levels, we well as muscle power and endurance? These questions and more are addressed by Dr. Mark Tarnopolsky, neurologist, mitochondrial researcher, lifelong elite athlete. Mark is the real deal who knows both sides of the story....the science and the practice of building muscle and VO2Max for performance today and a long stay on the planet as a strong athlete. All right, let's talk to Dr Tarnopolsky about the single best way to stay healthy and strong as we get older....exercise. BIO: Mark Tarnopolsky, MD, PhD, FRCP(C) Professor of Pediatrics and Medicine, CEO and CSO, Exerkine Corporation, Director of Neuromuscular and Neurometabolic Clinic, McMaster University Medical Center Bullet points -- Muscle & Mitochondria "We all are suffering from the mitochondrial disease called aging" "An ounce of prevention is worth a ton of cure"...Muscle loss prevention is ideal but it’s never too late to restart exercising; benefits accrue to everyone who starts exercising at any age. Aerobic training is very good, but we also need weight training.  Exercise provides a modest 4-year lifespan extension but a 10-year healthspan extension as it lengthens the time in life we can be mobile and take care of ourselves. Do at least 30 minutes of exercise everyday VO2Max is a function of and delivery of oxygen (heart stroke volume and heart rate) and extraction of oxygen (capillarization of blood vessels into muscle and mitochondrial volume to use oxygen) Vo2max:  At rest:  3.5 milliliters of oxygen per kg of body weight per minute Min. to live without assistance:  12 ml/kg/min Mark's VO2Max at his athletic peak: 88.2 ml/kg/min VO2Max falls from 25/30 yo but older athletes have higher vo2max than sedentary young people  But VO2Max isn’t enough for longevity.  We need 3x/week of endurance training for VO2Max and 2-3x week of resistance training to build and maintain muscle mass. Longevity metrics:  VO2Max, leg strength, waist-to-hip circumference Elite athletes need 2x the protein of sedentary people Don’t train with futility:  Get enough high quality protein (aim for 1.2g/kg), don’t be deficient in Vit D (take a supplement), get sufficient calcium in diet.  Milk and egg whites are the best quality proteins.  Collagen is low quality protein (used as the no-protein control in experiments) Running or cycling at 65% of VO2Max (approx. lactate threshold; top of zone 2) 3-5x per week for 30-60 minutes a day will increase mitochondria. Interval training will increase the pace and HR possible at a zone 2 (“all day pace” of work) by increasing the lactate threshold.  Once lactate starts to accumulate, it is only a matter of time before exhaustion sets in. Weight training in untrained older people does build mitochondria, and there is a spill over into VO2Max development Weight training for endurance athletes is about building muscle mass for strength and healthspan Fast vs. Slow twitch: Slow are the endurance fibers that are full of mitochondria, can go all day without fatigue, can burn every fuel we have with oxygen, but are smaller (to allow better oxygen delivery) and slower to turn fuel into energy.  These fibers and their mitochondria come from a demand (consistent exercise) for long, moderate effort of work. Fast are the stronger fibers that have some mitochondria but not as much, burn glucose with or with oxygen, are bigger and stronger but tire easily.  These are the fibers we build lifting weights that usually does not stimulate mitochondrial biogenesis Why do we lose muscle? What can we do to stop it? Lack of use is the big one Loss of enervation…the nerve that connects the muscle fiber to the brain dies, and now the muscle cannot get any signal to move, so the muscle is lost. On average people lose 30% of the muscle nerves.  This seems to occur more frequently in people who do not exercise.  Nerve talks to muscle; muscle talks to nerve. Mitochondrial damage from oxidative stress.  Antioxidants made by the body and in our diets can help.  As we lose mitochondria, the remaining mitochondria make more reactive oxygen species which cause oxidative damage.  And old mitochondria have accumulated more damage and make more ROS.   Exercise stimulates mitophagy…the clearing out of old mitochondria.  But the ROS is also a signal to make the cells stronger and more resilient, so some ROS is good while too much can cause extra damage. Taking antioxidants after moderate exercise is probably not helpful and might impede adaptation but antioxidants after very hard, perhaps excessive exercise can be helpful to minimize the damage Other things Mark takes:  a multi-vitamin, Alpha Lipoic Acid (ALA), coQ10 because he exercises hard 7 days a week. Deficiencies are never good:  get iron/ferritin levels checked, b12 is often low, check thyroid…low thyroid is bad for mitochondria, vit d, lipids, Anabolic resistance…older people have a lower level of muscle protein synthesis for a given level of stimulation (exercise or amino acids).  Largely related to poorly functioning transporters that bring the amino acids into the muscle cell to use to make more muscle.  Probably from oxidative stress, AGEs damaged proteins, 0.8 g/kg is not enough for trained athletes training very hard…cannot fully recover. When training 1.5-2 hours a day, athletes need almost double the protein (1.6-1.7g/kg per day).High quality protein is best at these minimum intakes. Older adults should aim for 1.2g/kg/day vs the RDA of 0.8-1.0 unless training heavily and then aim for 50% more than younger athletes training the same amount “humanized milk” = 60% casein & 40% whey Autophagy is increased by exercise, which is safer for older athletes than fasting or caloric restriction. To adapt to training you need to match calorie intake with calorie expenditure AND get enough protein.  Eat a variety of colors (phytonutrients are important).  Eat “close to nature”.   Avoid simple sugars and highly processed foods.  Antioxidants in food are always good. Chronic inflammation is a cause for reduced muscle mass and slower muscle building.  Exercise lowers chronic inflammation. A healthy gut comes from a healthy diet.  Avoid the highly processed food (i.e. peanut butter) with emulsifiers. Mitochondria are not just in the muscle…but exercise is good for mitochondria everywhere in the body.  Exercise is the key to healthy aging as well as health today.  Cataracts, hearing loss, Supplements:  fish oil (best in fish) good for muscle and mitochondrial preservation during disuse, ALA and Vit E and creatine combined lowered oxygen-related stress, creative alone is useful for improved sleep and muscle strength and brain health TRIM7 -- Obesity supplement also is good for mitochondrial health:  Coq10 ALA, Vit E, beet root extract, Green tea extract, green coffee bean extract and mint extract called Forskolin.  Browning of white fat….helps people to lose weight without losing muscle. Urolithin A – poor evidence of efficacy. NAD+ boosters….may not be good and some evidence of problems from niacin and niacatinamide. MUSCLE5 – creative, humanized milk, vit D, calcium. Related info and episodes: Episode 128-mitochondrial-power-up-w-methylene-blue-scott-sherr-md/ Episode 127-how-to-get-great-bones-dr-keith-mccormick/ More Tarnolpolsky info: Mark's Supplement Company: Stay Above Nutrition: https://stayabovenutrition.ca Exerkine (Revolutionizing Medical Nutrition): https://www.exerkine.com/ Want to support the show? If you are enjoying WiseAthletes, please leave us a review. And, be sure to check out our FullScript supplements link to see the amazing prices on the best brands on the planet. Pro Level Supplements