wise athletes podcast

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.

Tracking your biological age factors is the best way to zero-in on what works to improve your athletic performance, and extend your own healthy lifespan Chris Wikman Chris Wikman is a long-time biometric tracker, and a pursuer of longevity and healthspan using hard data. His articles published on Vince Giuliano's website led me to ask Chris to join us on the WiseAthletes podcast to share his story, and to help others find a path to use data, instead of marketing messages, to identify where to put our attention and invest our money in our health. The old adage:   “What gets measured gets improved”. Every wise athlete is experimenting with techniques, equipment, diets, supplements and more. The only way to make progress is to keep track. This is Chris's approach, and it's one I want to adopt for my health which is the foundation of athletic performance. Chris Wikman is a semi-retired “renaissance man.” He is a medical writer and consultant with interests in longevity, anti-aging, and anti-aging interventions, and founder of the firm Biometrics for Healthy Aging. Further, Chris employs several anti-aging interventions in his daily life. He believes in medical practices which are backed up by good science, and he is very open minded about those practices which have a long and seemingly successful tradition, but which may as yet be unexplained by Western science. This is also an area of his continuing interest. In other aspects of his life, Chris is a musician, multi-media artist, engineer, and world-wide high-adventure traveler. He strives to get daily sunshine and time outdoors in nature. Episode 99: Vince Giuliano (93 years young): the Ultimate Longevity Warrior. 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. Links to checkout: Vince Giuliano Anti-Aging website: anti-agingfirewalls.com/ Chris Wikman's blog posts: managing-your-health-by-analyzing-your-personal-health-and-fitness-data biometrics-and-aging Discussion Outline (not in order) Biological aging vs. chronological aging Various ways to assess biological age Chris's success in slowing his aging HRV

I just had to get Dr. Jed Fahey to come back to give us some practical tips on getting the benefits of phytonutrients (and fiber) into our diet. Too many of us, myself included, do not get enough variety of plants or enough fiber to maintain a diverse, resilient gut microbiome. The negative result on our health can be enormous.  We not only don’t feel well, we have achy joints and foggy brains that suffer from a ever worsening, chronic and systemic inflammation in our bodies.  Thankfully, Jed agreed to come back to talk about some diet guidelines (things to do and not do) that we can follow to get pointed in the right direction and to keep making progress over time for better and better results.  Phytonutrients are the good stuff in plants that isn’t counted as carb, fat or protein, or as fiber or vitamin or mineral.  Episode 94: Phytonutrients are the 1% that make all the difference w/Dr Jed Fahey. 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. Dr Jed Fahey Bio Dr. Fahey is a nutritional biochemist with extensive background in plant and human nutrition and phytochemistry. Links to checkout: Wikipedia on phytochemicals Dr Jed Fahey's website Food Compass -- Tufts Dr B -- Fiber Fueled Gerard E. Mullin, M.D.-- Gut Balance Revolution The Rainbow Diet -  Deanna M. Minich PhD What Color is Your Diet --  David Heber MD PhD Discussion Outline (not in order) What do you get in different colors of fruits and vegetables...why "eat the rainbow"? Some generally understood “good” things to add or increase or emphasize, such as “eat the rainbow” Some generally understood “bad” things to avoid and why, such as UPF and antibiotics Talk a bit about how the preparation of foods impacts the benefits we can get from our foods Touch on other possible ways to get phytonutrients:  mixed greens powder, supplements, juicing vs. blending, prebiotics (food for biome), other? [We didn't get to this topic due to time constraints] Talk a little bit about athletic performance improvements from phytonutrients, such as NO from nitrites in food.  Stimulants, blood flow boosters, not to mention anti-inflammatory and antioxidant effects Below are my rough notes from Dr Fahey's discussion about “sources and benefits of phytonutrients” Today is for the person who wants to build a more resilient health status, to get the most benefit from the diet lever of health and longevity and of athletic performance.  A healthy athlete is a strong athlete. Some things that are not optimal and perhaps subtract from a healthy lifestyle don’t eat much ultra processed foods (UPF) …and what is added that is bad, and what is lost? don’t eat the same things all the time.…increases the chance of immune issues and decreasing benefit from “tolerance”? avoid carpet bombing your body with antibiotics, if at all possible.  It takes at least 1.5 months to recover from antibiotics, and perhaps much longer.  Probiotics don’t help and might delay recover (a drop of dye in the ocean) minimize alcohol in drink and mouthwash…why kill the bacteria? UPF -- Defined by researchers as “snacks, drinks, ready meals and other products created mostly or entirely from substances extracted from foods or derived from food constituents with little if any intact food” and often highly convenient and palatable. Some “evidence on the association between UPF consumption and inflammation but there is certainly evidence that artificial sweeteners and additives can alter the makeup of microorganisms found in the gut, making it a more inflammatory environment.” Some basic rules target sufficient volume & diversity of phytonutrients (and other plant matter): Some good ideas that may have diminishing returns...try to do better over time, and listen to your body. Don't let "perfect" be the enemy of the "good". eat the rainbow (including white, black, and brown)…herbs and spices and teas and coffees are plants too eat in diversity (>30 types of plants each week)…maybe this translates into ~5 per color each week. Not servings because can include spices, drinks, etc. eat 4-7 servings per day…doesn’t add up to many calories, so this is just to enjoy, feel satiated, get healthy,  eat with the seasons (drives diversity and avoiding “tolerance” and any chance of buildup of bad stuff in a particular source:  selenium, arsenic, etc.). eat fresh & local if you can, but frozen is just as good. prepare plants for eating in a way to improve (not destroy) the benefits…(some are helped by cooking, some are better raw) chew food completely…savor the food.  drink plenty of water while eating (or tea). What do you get in each color?  What are very good plants to eat to get each color polyphenols and carotenoids dominate include while, black and browns in the "rainbow" The Rainbow Diet book What Color is Your Diet book Other possible ways to get phytonutrients mixed greens powder supplements juicing vs. blending prebiotics (food for "bugs") probiotics? What about athletic performance?   What phytonutrients are known to help?  Athletic performance: caffeine from coffee and teas, nitrates from beets to NO, cacao in chocolate is high in the alkaloid theobromine (caffeine and theobromine are Methylxanthines), guarana fruit is a powerful natural stimulants ... contains caffeine, theophylline, and theobromine, yerba mate contains several nutrients, such as xanthines, caffeoyl derivatives, saponins, and polyphenols,  lower inflammation from a healthy gut and improved blood flow will improve recovery from exercise. SCFA, antioxidants,  Wrap up fiber is the primary driver of gut health but fiber comes with phytonutrients if you eat plants vs fiber supplements or UPF with little fiber. The goal is a diverse microbiome that you get by eating a wide variety of plants.  fiber feeds the bugs. Phytonutrients also feed the bugs but they also provide may other benefits to the body.  organic produce provides more phytonutrients and avoids the pesticides that can injure the gut.  UPF injure the gut with chemicals and by taking up a share of the plate with foods missing food for the bugs. Eat real food how to do this if you are not a fan of plants?  You have to find your way in. Find a way to find pleasure in eating healthy foods. Healthy foods taste great, especially after you stop eating artificially hyper palatable UPS. Don’t let your need for comfort foods block you from finding health and pleasure in healthy foods.  Comfort food is not about hunger. Chew food completely Don’t eat while doing other stuff…focus on the food and the company you are with to enjoy the flavors and textures of the natural foods. This is how you learn to like eating plants.

Vince Giuliano Bio Vince Giuliano is one of the original contributors to the Computer Revolution starting in the 50's and the Internet Revolution starting in the late 80's. In his latest career starting 15 years ago, Vince has become a personally-interested connoisseur and interpreter of the emerging science of longevity in his incredibly successful effort to extend his own life and healthspan. Vince says his remarkable success comes from practicing what he preaches, some of the details of which he will share with us today. Outline of Discussion Vince’s background  What is aging?  We know what it looks like but what is happening and why? Phases of human life; aging in a human  Inflammation is the key problem to solve Vince’s inflammation solution that has taken him to 93yo in good health Other “prudent” anti-aging interventions used by Vince: supplements, exercise, autonomic nervous system work, diet, heat and cold use Be sure to checkout Vince's website. He has published a lot of books and papers (~200) as well as over 500 substantive entries in his blog. There's a lot there, and all of it is very well thought-out and written. Discount Code: Here are two discounts from Vince (expire Aug 2024): a one-time 20% off discount for new customers & 20% discount on a 1-year subscription . Link to Vince’s website: Synergybioherbals.com. When placing an order, use discount code “NewUser20” (1-time purchase by new customers) or “WiseAtheletes12” (or, use this to use to save 20% on a 1-year subscription for up to 5 bottles; 1 year only). Each person can only use 1 of these codes. Links to Vince's Writings & Proprietary Supplement anti-agingfirewalls.com/ vincegiuliano.com giulianoart.com synergybioherbals.com/

Leveraging Computer Vision & AI via your Mobile Phone! The technology behind MyVeloFit has been designed to identify the same body segments and joint angles that professional bike fitters use to evaluate your position on the bike. MyVeloFit uses those measurements to first assess your mobility off the bike, then analyse your position on the bike. Paired with the expert knowledge on bike fitting built into the system, the result is a custom bike fit specific to each rider. jesse Jarjour is MyVeloFit's CEO and Co-Founder. Jesse's love for bike fit started when he bought his first road bike which turned out to be two sizes too big. He fell for cycling but was plagued by chronic injuries due to the poor positioning. Once he finally got a fit and set up the bike somewhat functionally, he was amazed by what changes could be made to improve his comfort and enjoyment of the sport. As Jesse's affinity for cycling grew, he decided on a career change from economics to bikes. Recalling how much bike fit improved his cycling experience, Jesse devoted himself to learning everything he could about achieving the optimum fit. Fast forward almost 15 years later and Jesse now holds Level 2 certification from the International Bike Fit Institute as well as fit certifications from Retul and Trek. https://www.myvelofit.com/ https://new.dynamiccyclist.com/my-velo-fit

Bio: Ross Pelton, R.Ph., Ph.D., CCN Ross Pelton received his BS degree in pharmacy from the University of Wisconsin, has a Ph.D. in psychology and is a Certified Clinical Nutritionist (CCN). In October 1999, Ross was named one to the Top 50 Most Influential Pharmacists in America by American Druggist magazine for his work in natural medicine. Ross is nearly 80 and looks much younger. Ross is the Natural Pharmacist and his website, bio and blog are at naturalpharmacist.net. He is passionate about life extension and anti-aging science and technology He has written 12 books including “Rapamycin, mTOR, Autophagy & Treating mTOR Syndrome” and in 1999, he was named one of the Top 50 Most Influential Pharmacists in the U.S. by American Druggist magazine 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 minute and helps more people find the episodes. Thanks a ton! Additional Info The 2nd edition of Ross's book on rapamycin has a lot of new information. mTOR and autophagy are such critical regulators of cellular metabolism and health that I proposed the mTOR/Autophagy Theory Of Aging in the 2nd edition. To order, call Life Extension at (866) 598-6747. Remember to ask for your FREE 6-month subscription to Life Extension magazine.  Here is the link to the article titled Lactobacillus fermentum ME-3:  A New Era in Glutathione Therapy that appeared in June 2017 issue of Townsend Letter https://www.townsendletter.com/June2017/glutathione0617.html Here is the link to the article titled Postbiotic Metabolites: The New Frontier in Microbiome Science that was published in the June 2019 issue of the Townsend Letter which explains the topic of postbiotics and why Dr. Ohhira’s Probiotics is so unique and different than all the others. https://essentialformulas.com/wp-content/uploads/2019/06/The-Real-Benefits-of-Probiotics-Ross-Pelton-Townsend-Letter-June-2019.pdf Here is the link to the paper titled The Microbiome Theory of Aging, which was published in the peer-reviewed medical journal Integrative Medicine. Here is the open access link for The Microbiome Theory of Aging. This provides the science that explains why Dr. Ohhira’s Probiotics is the best probiotic in the world. http://imjournal.com/oa/index.html?fid=Microbiome_Theory_of_Aging