wise athletes podcast

Mental fitness is much like physical fitness in many ways. As athletes we are also human beings living in a stressful world. Building mental fitness can come randomly over many years of experience, but structured training can make all the difference. Getting professional help can produce the fastest results, but be sure to have a training plan to get you where you want to do. Listen into Kate Allgood of Quantum Performance, as she explains her approach and answers my questions about how to think about mental fitness and some mental tools to deploy to accomplish specific goals. Kate Allgood Bio: Kate's Website: www.qpathlete.com Instagram: www.instagram.com/qpathlete/ LinkedIn: www.linkedin.com/in/sportpsychology/ Kate delivers mental training solutions to overcome the demands faced by elite athletes and other high performers in the military and business. Kate's life has always involved balancing a healthy body and mind. After a successful athletic career, Kate found her passion for helping others to improve and enhance their mental health and performance. Kate earned two Masters degrees with honors in psychology, specializing in applied sport psychology, and general psychology with a concentration in family psychology. She graduated with distinction for both degrees. And, in 2010 Kate launched Quantum Performance Inc, a high performance coaching firm specializing in the mental training of high performers. Current and past clients have included professional athletes in the MLB, NFL, NHL, AHL, Supercross, PGA, LPGA, skateboarding, the Anaheim Ducks & San Diego Gulls hockey teams, Olympic, college, & high school athletes, Navy SEALs and Marine fighter pilots to ironman triathletes.  And, Kate is the author of 3 books that provide all the details behind her approach. Kate's books: The Athlete Within: How to build Your Mental Game for Peak Performance Get Into The Zone: The Essential Guide To High Performance Through Mental Training Fortitude: The Essential Guide to Building and Sustaining Mental Toughness What is Mental Training for Peak Performance? Multiple levels of framework, from highest level to lowest: Self-awareness. Confidence. What helps with Self-awareness? Medication What helps with Confidence? Self talk, focusing on small successes Focus....at the core of everything. Tools for training attention. Energy...energy level and type of energy to synch mind and body Imagery and visualization Perspective. Mindset falls into perspective. Respond vs. react. Lot's of skills and techniques to pull all of this together Outline of Discussion Kate's background Mental performance in sport vs. in life...separate but connected Kate's framework for mental training for peak performance Growth mindset: athletes succeed through effort, not talent Growth mindset: constant improvement is at the core of all great athletes. Every experience is an opportunity to grow, not good vs. bad Growth mindset: help others to improve Stress is not good or bad, it is a physiological response. We can learn to have the right response, and use tools to modulate the response to be more appropriate for the situation when necessary Getting centered: feel the grass/dirt, smell the grass/dirt Chewing gum for the mind: music, mantras Breathing for calmness: "box breathing" (4 x 4 x 4 x 4) and "diaphramatic breathing" (making exhales 2x the length of inhales; in via nose, out via mouth) Laughing, singing, emotional release Mental preparation. Think through what could go wrong to prepare your mind for how to react. Cut the stress and make it easier to make a good decision under pressure. Use the "if-then" statement structure. Want to help the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES Thanks.

I have a number of amazing episodes coming up (mental strength, CBD, avoiding glycation/AGEs, PEMF and more) but I haven't been able to get any of them ready. It's been too long since I published anything so I thought I'd share an great one from last year done with one of my favorite people, Dr Mike T Nelson. Enjoy! Mike T Nelson, PhD Dr Mike is a well known expert on Metabolic Flexibility, and I have had him on Wise Athletes twice out of pure admiration for his amazing body of work. On episode #68, Glen and I spoke with Dr. Mike T Nelson about building anti-fragility across a range of physical and mental functions. If you missed this one or the 2021 episode on Metabolic Flexibility, be sure to listen in. If you already heard it, you wouldn't be wasting your time to check out Dr Mike's advice again. 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 AND MUCH MORE 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 Dr Mike's 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 (1) health (body is built to move), (2) longevity (3 factors) and (3) body composition (burning calories  Key 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

Fullscript for WiseAthletes Exercise is not the same as physical activity. Wise Athletes must continue to use all of our physical skills to retain them long into life. Instead of investing in carefully planned strength training, cardio training, balance training, mobility training....just get out into nature and use your body in ways that are unpredictable...that challenge your brain. Dr. Scott Grafton Dr. Scott Grafton, Distinguished Professor of Psychological & Brain Sciences at the University of California, Santa Barbara, directs the Action Lab, which works on the neuroscience of goal-directed movement. Professor Grafton is also the author of Physical Intelligence: The Science of How the Body and Mind Guide Each Other Through Life.   Physical Intelligence book (Amazon) Action Lab Website What is Physical Intelligence? Dr. Grafton shares how ‘physical intelligence’ works, what you can do to hold on to old physical skills as well as learn new fun things to do, and why it’s so important for all of us as we age. Physical intelligence is the brain's ability to figure out how to perform physical skills better and better. It learns by doing.  But we forget. We lose skills we don’t use. That results in losing basic life skills if we withdraw from life. The more we pull back from activities that might result in injury the less capable we become over time. We have to find a way to stretch ourselves in what we already know or in learning new activities.  Exercise is not enough. We need unpredictable environments. An opponent across the net. An unstable trail. Something that engages the brain in adapting skills to accommodate new information. We retain physical skills and we exercise the brain. Smart Practice -- spending time wisely that provide the best result....only practicing the hardest skills...not wasting time on the easy stuff because it's fun Variability in Practice -- it's good to have randomness in the practice to maximally stimulate the brain to learn faster Good sleep is important for consolidating new physical skills We are born to learn physical skills. We are great at it. But we are also great at forgetting. Use it or lose it. Find a way to stretch your physical capabilities (which will stretch your mental capabilities as well) to keep from shrinking down to a fragile person who is afraid and incapable of operating in the world Why do people fall down? Strength? Balance? Vision? No: its a loss of skill in moving through real-world environments. Outline of Discussion you were talking about how exercise is not the same as physical activity ….as a “exerciser” I found that a little annoying eventually I understood that you were diagnosing the problem I have been complaining about publicly for the last 6 months… about how I have lost athleticism as I have focused more and more on just lifting weights and riding a stationary bike, and not doing sports anymore you just returned from a trip to the mountains.  How did it go?  Was this your annual trip to you mentioned in your book?  And, when you tell us about that also tell our audience how you came to know so much about physical intelligence I admit to being a bit jealous of your trip.  So much so that I had to brag to you earlier about the mountains I have climbed in my life, but the truth is I regret feeling that I had to give it up as too hard for my aging body.  But you are still doing it.  How?  And please tell us why. you are doing it right. Am I am not going it right, which brings us to the point of our talk today.  How should wise athletes do to find a good glide path to perhaps slowing but as slowly as possible….staying staying strong both physically and mentally as long as possible?. So , Healthy aging is not from a treadmill.  We need complex physical engagement for the body and brain.  And the mindset, the attitude matters….is that just for motivation or does the mindset affect the benefit we get form doing physical activity?  in the context of aging, when we’re told to do our “exercise” for our health, we aren’t being given completely good advice, are we? physical activity that engages the brain is important….use it or lose it seems to apply broadly to the human condition.  I used to think the declines of the body and mind was just a natural progression…unavoidable.  But now I wonder if we are doing it to ourselves somehow.  Leaping past the question of why the body “gets old” and just start with the thought that because my joints hurt, I stop doing certain activities…and maybe that is the beginning of the end.  I stop using my body the way I used to, and pretty quickly I lose the ability to do it.  My mom followed this path to doing less and less.  The less she did, the more things that felt dangerous…which led to further reductions in activity and more lost physical skills. Are we doing it to ourselves, dr grafton? 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

Red Light & Near-Infrared Light Therapy delivers amazing healing and pain-relief along with many other benefits Dr. Zulia Frost Dr. Zulia Frost is a medical doctor and clinical director at Recharge Health. Dr. Frost explains that red light & near infrared light technology has many applications, including treating injuries, resolving age-related pains, improving sleep and much more.  drzulia.com recharge.health What is Red & NIR Light? Sun exposure has long been valued for its healing properties. But the dangers of sunburn, skin aging and skin cancer, and just the modern, indoor lifestyle has dramatically reduced the exposure we get to the sun.  The largest proportion of sunlight is infrared light which we feel as heat.  The reason we can feel it is the infrared wavelengths can penetrate through clothing and through our skin and even through bone, down into our muscles and organs.  It turns out that our bodies react to this light, as well as to other wavelengths including red light which is at the longest wavelength end of visible light.    The technology for replicating red and NIR light is called photo biomodulation.  It used to be called “cold laser” therapy because it relied on low power lasers, but eventually it was discovered that LEDs worked as well.  This is where all the consumer products are coming from. Red & IR light are of wavelengths that do not create heat in the body but do have a photobiomodulation effect Mechanisms of benefit include: Increases energy in cells impacted by red & IR light Via nitric oxide release, improves blood flow, which is critical for healing Release of anti-inflammatory cytokines (to reduce inflammation related to healing) Rapid pain reduction in certain circumstances via reduction in inflammation Increased production of collagen: higher quantity and quality Dosing is important to get any effect Power of LEDs Distance from skin Time of exposure Biphasic dosing: the benefits build up over time but too much for too long can be counterproductive. Not injury but lost effect. Take a break to recover ability to get benefits. Key Details: Near-Infrared (NIR) Light is considered to be about 750nm-1200nm. NIR's longer-wavelength, lower-energy light can reach deeper tissues of the body like muscles, joints, and even brain tissues.  The most effective wavelengths of NIR are 810-850nm. Red Light is typically considered to be 620nm-750nm. Red light's shorter-wavelength, higher energy light will penetrate a little less than NIR but can help with shallower parts of the skin, like skin repair and rejuvenation.  The most effective wavelengths of Red Light are 635-670nm. Outline of Discussion What is sunlight made up of in terms of wavelengths? How did red / NIR light therapy get started as a treatment? What are the benefits? How does it help? Pain reduction, improved skin quality, blood glucose control, better sleep, lower anxiety, faster muscle recovery, recovery from TBI. How do we know it really works, and is not just a placebo effect? (this was my fear, originally) How does it work? Multiple mechanisms: improved blood flow, higher cellular energy, activated immune response for healing plus anti-inflammatory response How can people determine which devices will suit their goals? Part of body to target, device form factor, power, distance from lights, time of exposure Tell us about Recharge, and how people can learn more about red / NIR light therapy Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES Thanks.

Song Credit: Twice in One Lifetime by Phil Maffetone Dr Phil Maffetone Dr. Phil Maffetone’s credo is that “everyone is an athlete.” As a health and fitness trendsetter, Dr Phil has had as much positive impact on a wider variety of people than anyone in modern history. Dr. Phil is a long-time respected pioneer in the field of complementary medicine, bringing the latest advances to health-care professionals around the world. He is an internationally recognized researcher, educator, clinician and author in the field of nutrition, exercise and sports medicine, and biofeedback. In 2003, Dr. Maffetone was presented with the prestigious Statuette award by the International Academy for Child Brain Development. He was named Triathlete Magazine’s coach of the year in 1995, and in 2000 was honored by Inside Triathlon magazine as one of the top-20 most influential people in endurance sports worldwide. Since the 1970s, Dr. Phil Maffetone has warned against sugar addiction and carbohydrate intolerance along with pioneering the use of biofeedback via heart-rate monitoring devices. His approach has been proven successful by thousands of MAF devotees. Dr. Phil is committed to making the Maffetone Method available to everyone. Music can positively influence intensity, fat-burning, as well as encouraging overall brain and body benefits. However, it needs to be used intelligently. Best to avoid the stress-induced pounding drums and driving bass lines. While a no-pain, no-gain approach to exercise and music can be enjoyable, be careful out there. If you want an aerobic workout to burn more fat and increase energy capacity, listening to intense music can be problematic. Lower heart rate exercise increases fat-burning and builds mitochondria capacity for superior aerobic performance. Consider songs that help promote warmups — slower, easy music allows your body to ease into the session, increasing the workout benefits. Likewise, with your cool down. For aerobic workouts, a more moderate beat is great, and for high intensity a faster song helps move you along. The most important music choice is always the music you enjoy. However, the choice. Personalize. Most importantly, always avoid junk music. Dr Phil has created some playlists of his music. The two playlists are for an Easy Aerobic Workout, and for Higher Intensity Training. And, it’s all free. Links: www.Maffetonemusic.com www.philmaffetone.com   Dr. Phil's B Sharp! book on Amazon Outline of Talk The main topic today is music, which a newer aspect of your amazing career….a career which I think can be summarized as:  helping athletes to be faster by being healthier. Before we get into the music side of this story... can you give us a high level understanding of the MAF Method. …. Why did you see a need for it and why does it work? MAF Method  -- The point is not to see how fast your body can move. The point is to change the way your body gets energy. You want to burn more fat and less sugar. MAF stands for Maximum Aerobic Function and combines exercise, nutrition, and stress to build your aerobic system, the fat-burning engine responsible for fueling the body. A well-functioning aerobic system leads to: Increased energy and endurance Run / bike / swim faster for longer Prevent injury and disease Improved brain function So, a healthy athlete is a strong athlete… that makes sense, But why can’t I just focus on getting what I want … a higher FTP and VO2Max, so why not go for it directly instead of doing so much “talking pace” exercise? The more I learn about health and fitness and even longevity, the more I understand that the body and mind want and need cycles of stress and recovery, feast and famine, growth and repair, intensity, and relaxation, again and again.  It’s funny …. Recovery is one of those things that quote/unquote “everybody knows and nobody does”…. it is so elusive, I think, because you can’t go directly at it… Let’s start with music and exercise, then we’ll get into the broader use of music. Tell us your thinking about how a wise athlete should use music before or during or after exercise? When I first heard you talk about using music to relax, I realized that I only listened to fast tempo music anymore….and that was my choice because it charged me up…made me ready to move and made exercise much easier. But after your talk, I started listening to relaxing music after my workouts. Luckily I had some old favorites on my phone that I never listened to… and now I find I can calm down and just relax for a bit instead of charging off into some other project that needs doing.  And if I sing along with the music I even feel happy. But it’s true that Fast music feels exciting and makes exercising feel easier and more fun.  But you say it raises the heart rate for the same level of output , but that’s is the opposite of what the MAF Method is trying to build…which is lower heart rate for a given level of power or effort To transition in into talking about music and aging well…music and improving the brain, I want to read part of a quote from Mark Allen about your book. And for the younger audience members, Mark Allen won the Hawaii Ironman 6 times (’89-’95); Mark was an athlete Dr Maffetone helped to transition from a regular top-10 athlete to perhaps the all-time-great endurance athlete:  Here’s a part of what Mark said: “Reducing stress, gaining happiness, experiencing joy and fulfillment, living a life filled with longevity and vitality… In "B Sharp!” Dr. Maffetone explains how participation in music brings us all of this and more. obviously Mark is talking about more than recovery from exercise here. Can you explain what he means ….how can music give us all of this…reducing stress, gaining happiness, experiencing joy and fulfillment?  I would certainly like some? Your book lists 5 benefits of using music to expand the mind. Deep meditation - boost alpha and theta brainwaves Revitalization - encourage optimal aging Neuroprotection - repair and protect the brain Neurogenesis - produce new brain cells Human performance - maximize brain-body health and fitness So, music is a lever that is built into our operating system.  It’s like a backdoor to tuning our minds to support our goals.  Heck, maybe it’s the front door.  As I have thought about music in preparation for today, I occurred to me that any particular song picks up….an emotion or a mental state, a program that plays in my mind when I hear that song.  .  But for me, some songs have particular effects Christmas songs I only hear at Christmas time and remember back through happy tmes Songs from my childhood that I rarely hear anymore, send me flying back in time.  I feel a happy for some reason.  Nostalgic Songs that I have had in my exercise playlist for 20 years…those songs get me riled up…ready to do hard work because I have done a 1000 hard workouts while listening And old favorites that are slow tunes play a program that let’s me sit and relax and not think about the other things I could be doing.  On the other hand, A song that I listened to all the time in many situations can lose the program due to interference of so many things attached Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES Thanks.

The journey to happiness always includes a bicycle. And a bicycle that fits you is the most important part. A bike is a marvelous extension of the human body. Riding a bike is a like full-body meditation. When you do it right you are immersed in the present….lost in the pleasure of your body working well. That is, as long as your bike doesn’t cause pain.   Some people never have problems but others have to struggle to get the right combination of gear, body function, and set up. For those of us in that last category, a good bike fitter is priceless.  So why is good bike fitting so hard to come by?  It turns out that it isn’t hard if you know what to look for.  Kevin Schmidt knows bikes, and he knows bodies. He's a good friend to the cyclist. I have to admit that I didn't think this episode would apply to me. I mean my bike fits me already. But after my discussion with Kevin, on my very next bike ride, I noticed I had to scoot back on my saddle. Suddenly I was reminded of Kevin's advice about saddle tilt. I got off my bike and looked at my saddle for the 1000th time, and it looked good. But I decided to make the smallest possible adjustment to my saddle tilt, and BINGO! Suddenly my bike felt 100% better, and no more sliding. Yeah, you should listen to Kevin. Kevin Schmidt, PT, MSPT, CMP, Bike Friendly Physio and owner/founder of Pedal PT Kevin Schmidt is a physical therapist, clinical bike fitter, bike adventurer, and entrepreneur.  Since 2007, Kevin has dedicated himself 100% to living the 'bike life' and has not driven a car to a workday in over 12 years. He Founded Pedal PT in 2012 in Portland, Oregon, which became America's very first Physical Therapy clinic ever to be certified as a 'Gold-Level' Bike Friendly Business from the League of American Cyclists. In his pursuit of ‘Bike Friendly Physical Therapy” Kevin has written and been featured in numerous articles and speaking events on Bike Fit and managing the cycling population, and is also the creator of the ‘Pedal PT Online Academy’, and “The Portlander” Bike Fit training stand. Kevin lives in southeast Portland, OR with his family.   Links: www.pedalpt.com Pedal PT YouTube Channel Pedal PT Blog on Medium Email: Kevin [at] pedalpt.com  Kevin's Pedal PT Academy: https://pedal-pt.mykajabi.com   Outline of Talk Kevin’s journey from PT to Pedal PT and commuting to work by bike for 16 years.  A bike fit is not always about buying new gear. This is why getting a bike fit from a person who understands the human body and physical mechanics makes too much sense to ignore. But find a PT who lives for bikes and can use a wrench.  Pain is not a normal part of cycling. The solution can be equipment/ bike size related but mostly (80%) it’s about some body issue that needs a tweak to the existing bike parts that can move or some rehabilitation of some muscle imbalance or other body issue.  Priorities of bike adjustment  Get the pedals and cleats right first. Feet first because the foot affects seat height and handlebars reach. Don’t have cleats too far forward.  Saddle position. The biggest problem is saddle tilt nose down causes slipping forward which changes everything as well as pressure on hands. Flatter saddles are better for most people, and wider saddles for more upright positions and problems with undercarriage pain and numbness.  Foot pain. Pain in bony part of foot, move cleat back. Numbness? Shoe too narrow. Hotfoot? Too much room; fill with an insole.  The usual client is getting physical therapy AND needs a bike fit. Clients often need some know-how on using a bike well to minimize problems. How to shift gears properly and when. The need to stand up periodically to relieve the tissues BEFORE then pain starts. Don’t try to look like a 20 year old professional cyclist.  How to find a good bike fitter? Obviously a PT who is trained to fit bikes is a good bet. A PT who is not a trained bike fitter os a bad bet. Any bike fitter who is quick to sell gear is likely to be a problem. A bike fitter in a bike shop is trained to upsell, which costs extra $ and might not solve the problem.  DIY can work with patience. Give adjustments time to work; it won’t necessarily be immediate even if correct. And checkout Kevin’s YouTube videos.  First thing is to get the bike fit into the green zone. A safe place. Then tweak.  Good exercises for the cyclist. The more time you ride, the more time you need training reversing the sitting shape. Backwards bending, arms behind the back. Superman’s for strengthening the low back. Suitcase carry to strengthen core ability to resist twisting. Kettlebell swings. Planks aren’t that helpful.  Don’t buy into the BS seriousness of cycling. Riding a bike is fun and should make you happy. Don’t work with bike fitters or bike shops who intimidate and have a my-way-or-highway attitude.   Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES Thanks.

You can't get sunshine in a pill. Vitamin D is not enough. Prof Prue Hart Professor Prue Hart is a photoimmunologist and researcher investigating the beneficial effects of ultraviolet (UV) light on health and disease.  Prof Hart agreed to come onto the Wise Athletes podcast to share an important message…despite the fear mongering about skin cancer and skin aging, the research has shown that TOO LITTLE sun exposure is linked to increased mortality and multiple chronic diseases, including autoimmune and cardiovascular diseases.  In addition, Vitamin D is only one of many molecules made by our bodies in response to UV light (others include nitric oxide and urocanic acid).  You can't get sunshine in a pill. Vitamin D is not enough.  Listen in to learn how to find the sweet spot of UV light for the many health benefits while avoiding the harmful effects of too much UV light. Links: Avoidance of Sun is a Risk Factor for Major Causes of Death More Than Effects in Skin: Ultraviolet Radiation-Induced Changes in Immune Cells in Human Blood Alfredsson L, Armstrong BK, Butterfield DA, et al. Insufficient Sun Exposure Has Become a Real Public Health Problem. Int J Environ Res Public Health. 2020;17(14):5014. Published 2020 Jul 13. doi:10.3390/ijerph17145014 Hart PH, Norval M. The Multiple Roles of Urocanic Acid in Health and Disease. J Invest Dermatol. 2021;141(3):496-502. doi:10.1016/j.jid.2020.07.017 Outline of Talk What is sunlight?  The sun is a big ball of fire throwing off many wavelengths of light.  UV (don’t see but notice the effects later), visible (all colors together appears as white light), and infrared (which we don’t see but feel as heat) We’ve been hearing about the dangers of UV light for decades:  cancer, wrinkles. Only 60% of melanomas is from sun exposure. You do need to be vigilant. Get the cancers taken off if they arrive.  The skin knows how to deal with sun damage. The skin is always being replaced. Our immune system fights the damage. Immune compromised people need to be extra careful. What are the negative effects of too little UV light?  How can people tell if they are getting too little?  What are the risks of continuing to get too little UV?  Does the harm get worse as we age? How is UV light on skin is good?  Vit D, clear up acne, attractive suntan…we know about these.  What else?  Molecules activated by UV light, and how do they help or how do we know they help? So it’s more than vit D?  How do we know? Too much or too little UV light is the problem.  So how much UV light should we aim for?  Every day?  How to get enough for regular people who work indoors? Avoid the middle of the day…the brightest sun?  Get some early morning sun to prepare the skin (melatonin?)?  Each person is different because of many factors including latitude and season, and skin color and tendency to burn People with the most sun exposure live the longest. Aim for 70% of an amount of sun that would cause a redness of the skin. It’s different for each person and each person adapts over time.   Only a few minutes at a time can be enough. Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. Thanks. Paper Provided by Prof Prue Hart: Insufficient Sun Exposure Has Become a Real Public Health Problem

Bio William H. Clement is a former professional ice hockey player who became an author, speaker, actor, entrepreneur, and hockey broadcaster. Clement played 11 seasons in the National Hockey League (NHL), and was named an All-Star twice. He spent his first four years with the Philadelphia Flyers, with whom he won two Stanley Cup championships (1974, 1975). Clement later played for the Washington Capitals, whom he captained, and the Flames, both in Atlanta and Calgary. Clement has broadcast five different Olympic Games and has worked for ESPN, NBC, ABC, Versus, Comcast SportsNet and TNT in the U.S., and CTV, CBC, Rogers Sportsnet and Sirius XM Radio in Canada. His acting credits include work on the ABC daytime drama All My Children and more than 300 television ads for clients such as Chevrolet, Bud Light, and Deepwoods Off. He was also one of the in-game announcers on EA Sports' NHL video games from NHL 07 through NHL 14, as well as on 2K Sports' NHL 2K series in ESPN NHL Hockey and ESPN NHL 2K5. Bill talks about: How to pronounce "Clement" Learning from failure Never quit but reset goals for maximum motivation and satisfaction Always look through the windshield not the rear view mirror to find opportunities  Use goals and reward for motivation and good habits  Nobody gets out alive Adopt a positive yet adaptable mindset that allows each of us to make physical activity an act of joy Make every day the best day of your life The Arc of Haywood Country, a non-profit making the world a better place Links: The Arc of Haywood Country EveryDay Leadership by Bill Clement Think and Grow Rich by Naponeon Hill

Efficiency in training, in health, and in life comes of finding solutions that solve multiple problems at once. If only there was one thing that: improved athletic performance, faster recovery from exercise, lower blood pressure, less plaque buildup in arteries, and improved immune function? It is called Nitric Oxide, and you have much less of it now than you did when you were young. The good news is you can get more, and the answer is simple. It isn't easy, but it is simple. Beth Shirley Beth Shirley, RPh, CCN, is a Registered Pharmacist and Certified Clinical Nutritionist who has developed unique expertise during a distinguished 40+ year career which includes wellness department development and management, new product formulation and integrative medical practice development and marketing. Also includes educational programs for distribution to health practitioners and consumers. She has been a pioneer at the cutting edge of the evolution of what has now come to be known as ‘Integrative Pharmacy’… the junction between traditional pharmacy and the critical use of nutritional supplementation. As a practitioner and educator, her specialties include stress-induced hormonal imbalance, intestinal dysfunction, autoimmune and chronic inflammatory issues and super-normal oxidative stress. Increasing focus on the integration of genetic characteristics and related nutrigenomics into clinical protocols. Since 2009, Beth has worked in close collaboration with some of the world’s thought leaders in the field of nitric oxide research, and has developed in-depth knowledge on the topic and its potential beneficial application in multiple aspects of patient care. Links to checkout: berkeleylife.com (they don't sell direct to consumers so you'll need to register with this link to buy. At checkout, use discount code: "WISE20" ...it is a one-time 20% savings, and, for disclosure, I might get a commission (I didn't ask). Beth Shirley YouTube playlist LinkedIn -- Beth Shirley Outline of Discussion Beth Shirley's background Why is nitric oxide important to health and performance? Who has low nitric oxide? Why? Is nitrate a bad thing? No Why people are losing their nitric oxide production? What is the difference between nitrates and nitrites? What can people do to make more nitric oxide? How can people get test strips to evaluate nitrite produced by oral microbiome needed to make nitric oxide? How can people get nitrate supplementation that is good?   Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES Thanks.

"Exceptional performance health isn't easy, but it's worth it" James LaValle R.Ph.,C.C.N.M.T. is an internationally recognized clinical pharmacist, author, board-certified clinical nutritionist, and expert and educator in integrative and precision health with 35 years of experience.  Jim is best known for his expertise in uncovering metabolic issues keeping people from feeling healthy and vital. In episode 102, Jim talks about his soon to be released book for athletes with an emphasis on solving whole body issues by building a resilient gut. James P. LaValle James LaValle's experience covers super athletes to individuals struggling with chronic health complaints. LaValle is currently affiliated with George Washington University as a clinical instructor in the Masters of Integrative Medicine Program, James has authored 16 e-books and 20 books including the most recently released, Your Blood Never Lies, as well as his best seller, Cracking the Metabolic Code, along with Smart Medicine for Healthier Living, Nutritional Cost of Drugs and The Cox 2 Connection. He was named one of the “50 Most Influential Pharmacists” by American Druggist magazine and has done well over 1000 media appearances on T.V. and radio. Links: jimlavalle.com/ metaboliccode.com/ Discussion outline: Jim’s background and history of helping people to get healthy and improve performance Working with thousands of people Working with professional athletes Athletic Performance improvement Bio markers for sports performance. Biomechanics and biochemistry need to intersect in order to have a healthy person who is training.  You can start an inflammation cascade due to an injury or you can get injured because you have inflammation in your body. Key takeaways: Many common medications are detrimental to gut health (antibiotics, statins, contraceptives, metformin, proton pump inhibitors, SSRIs, laxatives) Joint & muscle pain can come from a leaky gut and food sensitivities Eat more plants for fiber and other phytonutrients (3 vegetables for every 1 fruit) While you are fixing your gut, target a modified low-carb (not keto), low allergen (avoid dairy, corn, soy, gluten shellfish, pea protein powder), anti-inflammatory diet. Have a varied diet; don't eat the same foods all the time. Stress = feel overcommitted, trouble sleeping, crave carbohydrates, eat past feeling full, get dizzy upon standing Slower recovery from exercise as we age is not inevitable, it is related to poor gut health which contributed to unmanaged stress (HGH, testosterone decreases) Help for gut: glutamine for athletes, cat's claw (500-1000mg), berberine (fix leaky gut and more), digestive enzymes for bloating & gas, chew food well (better digestion) Blood markers of poor gut health and chronic inflammation: MPV, hsCRP, MEBs: monocytes, eosinophils, and basophils (add up to >9%, have gut issue), basophils>1% means stuck in inflammation and repair mode (over training), insulin > 5 or 10 means excessive adrenaline, cortisol near or over 22 means probable leaky gut, low ferritin (even with normal iron) is a sign of inflammation (which is lowering red blood cell production) Long COVID and other brain fog can be due to changes in the poor functioning of the gut microbiome causing neuro-inflammation Bone loss: gut disregulation or stress or taking a PPI ...reduced absorption of calcium, magnesium, vitamin D...plus low testosterone results in bone loss. Correlated with increased artery calcification Cooling chronic Inflammation Meta-flammaton. Metabolic inflammation Network biology thinking. Is everything in balance?  Imbalance leads to triggering a sympathetic dominant ….blood sugar goes up..more adrenaline…inflammatory cytokines. Get ready to fight. But it should reset but doesn’t.  Everything in your life to this point has an impact. Exercise during life. Exposure to toxins during life. Drug therapy now or in past. Meta inflammation leads to inflamaging Triggers: Diet - eat too much , too late, too often, wrong foods, don’t chew food well, don’t do 18-6, but follow circadian, get fiber and resist starch, modified low carb to fit you, low inflammatory and low allergen (gluten and dairy are the easy targets) Stress - flatten cortisol curve. Pesticides/ household exposures Medicine (PPI, antibiotics, anti-inflammatories, statins, metformin, corticosteroids ). Need less antibiotics by having a stronger immune system (de-stress!). Stress drives T cell senescence. Over exercise Alcohol / smoking Genetic predisposition How to tell if you have a problem?  Blood pressure, RHR, HRV clues to sympathetic dominance.  When stress is high brain gets on alert and drives gut to be leaky. Leaky gut leads to brain fog, afternoon tiredness and inability to think clearly. Dislipidemia: higher apoB, more oxidation of LDL, endothelial disfunction…not a statin deficiency Lose growth hormone production. Start to lose muscle. Sarcopenia. If cortisol is high. “Whatever syndrome “ Iron. Adequate iron (or low) but poor ferritin. EPO production goes down. Can’t make red blood cells as well.  Fatigue headaches Insulin resistance- glucose in blood goes up.  50% of population is diabetic or pre Bone loss — osteoporosis Lose neuroplacticity NAD / NADH ratio. Lower energy production leads to Mitochondria function declines. Blood markers that can point to inflammation being a problem? MPV — marker for metabolic inflammation White blood: neutrophils under 2nd quartile. % MEB <10% is good Lymp to neut. ratio? Food sensitivities (and difference between a sensitivity and an allergy?) How to resolve?  Some common solutions. Keep moving. 45 min of aerobic exercise lengthens telomeres. Resistance exercise improves insulin resistance and retains muscles.  Be smart about exposure to toxins. Insulin resistance must be resolved…how? Too much or too little exercise. Cortisol high or flat “no curve” leads to insulin resistance and low testosterone As insulin goes up arteries get stiff blood pressure goes up and damages kidneys Higher sugar sitting around causes all kinds of problems including cancer.  Plus nerve damage and small vessel damage leading to bad blood flow and amputation. Keep growth hormone coming: peptides. Keep igf-1 in range: not high or low, and responding appropriately cut carbs down for awhile, lots of plants, lean proteins, skip allergens like gluten and dairy for a while, bitter melon, ozembic peptide GLP-1 (is berberine a natural alternative?). get enough magnesium Chromium B vitamins avoid a Bad diet Too much sugar or simple carbs Pollution and toxins and pesticides Stress supplements: Theonine — 300mg x3 Relaura  — cuts stress eating 250mg x3 Holy basil — gut issues 200-400mg x3 Melatonin— high dose 20-30mg until stress goes down Black ginger better than coq10 - Top tips: focus on cortisol and control food intake and appetite. What nutrients do I need to get into and stay in balance to avoid stress and binge eating.  . Alkaline diet. Enough magnesium. Less oxidation. Keep moving. 45 min of aerobic exercise lengthens telomeres. Resistance exercise improves insulin resistance and retains muscles.  Be smart about exposure to toxins. How to get a custom solution? I just can’t go to my doctor to get advice beyond the basic lifestyle solutions.  What do you advise people do when the basics aren’t enough? Things to be careful about supplements (liver enzymes), silver bullets vs good basics, too much exercise, testosterone boosters, responsible manufacturing of supplements (NSF, truth in labeling and effectiveness of the chemical) What ingredients to avoid in foods? Partially hydrogenated oils Added sugar — a little is okay but a lot is bad for health independent of body weight Phytates (iron, zinc) and oxylates (calcium) rob body of nutrients?  No. They bid to minerals in the food being eaten. But over time the body adjusts and avoids absorption issues.  Higher Phytates in urine are indicative of better bone density.  Reduce ACE for improvement in many health outcomes.  Low oxylates. (Avoid spinach, beets as a main calcium source) Kale, broccoli, fortified milk are good Gluten should be avoided? No. Gluten sensitivity is real. 6% of people is an estimate. Gluten free Lectins cause leaky gut?. No. Lectins can be toxic but cooking destroys lectins. Very rare. Improperly prepared food. Compare to improperly prepared meat.   Canned beans are safe. Boiling beans until soft makes them safe. Impact of medications …..25% of drug are “microbiome disrupters”.  PPI / acid blocking Ibuprofen Antibiotics (short and long term) Other? Blood pressure, statin, metformin, Drug induced nutrient depletion. Can take a year to happen.