Critical Oxygen

In this episode of the Critical Oxygen podcast, we are doing another SOLO podcast where I discuss my journey from chronic injuries to successfully completing two races after six months of consistent training. I emphasize the importance of understanding training volume (mileage and intensity) as a load marker, the role of key individuals in my recovery, and how blood work has been a game changer for performance. The episode includes a detailed recap of my recent race experiences and the adjustments I made to my training regimen to achieve success. In this conversation, I discuss my training journey leading up to my first race in two years. I share insights on physiological testing, performance assessment, nutrition, recovery strategies, and the importance of managing training volume and intensity. And I emphasize the significance of threshold work in race preparation.TAKEAWAYSTraining volume is not just about mileage.Blood work can reveal underlying health issues affecting performance.Cross-training can help prevent overuse injuries.Monitoring physiological markers can guide training intensity.Nutrition plays a crucial role in race preparation.Enjoy!Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment!Follow Phil on Instagram - https://www.instagram.com/drphilbattersonCheck out Rythm Health - https://rythmhealth.com/?via=criticaloxygenInterested in being coached by me? Book a free consultation here - https://calendly.com/batterson-phil/critical-connectionCHAPTERS00:00 Intro02:48 Overcoming Injuries and Building Consistency06:04 Key Influencers in My Recovery11:45 The Role of Blood Work in Performance15:08 Race Recap: Tiger Claw Ascent26:58 Training Adjustments for Success29:27 Physiological Testing and Performance Assessment32:39 Nutrition and Recovery Strategies35:40 Training Volume and Intensity Management39:55 Threshold Work and Race Preparation49:15 Race Experience and Future GoalsKEYWORDSrunning, training volume, injuries, endurance, physiological testing, race recap, recovery, blood work, performance, consistency, physiological testing, performance assessment, nutrition, recovery strategies, training volume, intensity management, threshold work, race preparation, race experience, future goalsPhoto Credit: Mark Griffith https://markgriffith.smugmug.com/Tiger-Claw-2025

Dr. Alyssa Olenick, founder of Doc Lyss Fitness and creator of The Lyss Method, is a certified sports nutritionist and ultra-marathon runner. She shares her insights on balancing training load and the importance of consistency for optimal performance. Alyssa discusses the nuances between hybrid and concurrent training, debunking myths about endurance and strength training. She emphasizes nutrition and recovery's critical role, particularly for women, in enhancing athletic capabilities. Her journey illustrates the blend of science and practical training strategies.

Dr. Eric Harbour, a Ph.D. in sports biomechanics specializing in breathing patterns, shares fascinating insights on optimizing breath during endurance exercises. He explains how breathing impacts both physiological and psychological performance, revealing the risks of over and under breathing. The conversation covers the benefits of nasal breathing, especially at low intensities, and introduces practical techniques to enhance breathing efficiency. Whether it's managing airflow mechanics or understanding respiratory muscle training, Eric delivers valuable strategies for athletes seeking to improve their performance.

Dive into the significance of physiological testing and its impact on training efficiency. The speaker shares personal experiences with performance and limiter assessments, highlighting the role of nutrition and consistency in endurance sports. Discover strategies for navigating injuries, balancing carb and fat intake, and the importance of resting metabolism. With a focus on technology in testing and tailored training needs, this discussion enhances understanding of how to optimize athletic performance.

Dave Schell, an endurance coach at Kaizen Endurance specializing in gravel and mountain biking, dives into the transformative role of Near Infrared Spectroscopy (NIRS) technology in athletic training. He emphasizes the crucial placement of the Moxy Monitor for accurate muscle oxygenation readings. The discussion highlights how understanding SMO2 levels can inform warm-up strategies and optimize performance. Listeners will learn to leverage real-time data for tailored training, enhancing their readiness and effectiveness for endurance activities.

In this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss how to improve swimming performance for triathletes. We emphasize the importance of proper swim form, the role of video analysis in identifying deficiencies, and the need for a focused approach to training. We highlight how small adjustments in technique can lead to significant improvements in efficiency and performance, as well as the importance of consistency and mindset in endurance training. We also discuss effective strategies for swim training, emphasizing the importance of breaking down sets, progression in training, and the significance of swim form and technique. The discussion highlights the need for safety, confidence, and the enjoyment of the swimming process, while also encouraging athletes to utilize video analysis for improving their swim form. TAKEAWAYS - Proper swim form is crucial for efficiency. - Swimming more does not guarantee faster times. - Video analysis helps identify and correct deficiencies. - Focus on one aspect of technique at a time. - Hydrodynamics play a significant role in swimming performance. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction 02:32 The Importance of Swimming Form 04:24 Building Efficient Swim Techniques 11:21 Utilizing Video for Swim Improvement 17:11 Reprogramming Swim Stroke for Efficiency 23:20 Mindset and Consistency in Training 30:32 Progressing Swim Volume and Specificity 31:00 Optimizing Swim Training: Breaking Down Sets 35:55 Progression in Swimming: Building Endurance and Speed 41:08 The Importance of Swim Form and Technique 44:00 Critical Swim Speed: Understanding Pacing and Performance 52:01 Open Water Swimming: Transitioning from Pool to Open Water KEYWORDS endurance, swimming, triathlon, swim form, efficiency, training, coaching, performance, technique, video analysis, swimming, swim training, endurance, swim form, critical swim speed, open water swimming, triathlon, performance, technique, progression

Get $10 off your first at home Rythm Health blood measurement - https://rythmhealth.com/?via=criticaloxygen In this episode of the Critical Oxygen Podcast, Robby Wade, founder and CEO of Rhythm Health and I discuss the importance of tracking physiological data for personal health optimization. We explore how tracking blood markers can provide insights into hormonal health, performance, and overall well-being. In the conversation we discuss Rythm Health, an at home blood tracking program that uses a TASO device for painless blood collection. We discuss the significance of home health testing, and the interplay between hormones and physical performance. We also discuss the role of supplements, the importance of understanding personal health data, and the need for a holistic approach to health monitoring. We also discuss the importance of personalized nutrition and supplementation, particularly for athletes. We emphasize the need to understand individual physiology and the impact of stress on dietary choices. The discussion covers practical recommendations for busy individuals, the relationship between thoughts and hormones, and the nuances of glucose management. The conversation also highlights the significance of mindset in endurance sports and the balance between carbohydrates and fats in training. Ultimately, it underscores the journey from tracking health metrics to developing intuitive understanding of one's body, along with the importance of regular physiological testing. TAKEAWAYS - Tracking your physiology is essential for personal health optimization. - Education through tracking can lead to better health decisions. - Tracking should be viewed as a learning process, not a test. - Supplements should be tailored to individual needs and deficiencies. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Robby and Rythm Health on Instagram - https://www.instagram.com/rythmhealth_/ https://www.instagram.com/itsrobertwade/ https://rythmhealth.com/?via=criticaloxygen Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/ CHAPTERS 00:00 The Importance of Tracking for Individualized Performance 03:14 Introducing Rhythm Health: A New Era in Blood Tracking 06:00 The Genesis of Rhythm Health: Personal Experiences and Innovations 09:06 Understanding the TASO Device: Revolutionizing Blood Collection 12:00 The Future of Home Health Testing: A Shift in Paradigm 14:46 The Interplay of Hormones and Performance 18:01 HRV and Its Correlation with Health and Performance 20:51 Tracking vs. Testing: A New Perspective on Health Monitoring 24:10 The Role of Supplements in Health Optimization 27:01 The Feedback Loop: Using Data for Better Health Decisions 29:50 The Evolution of Health Tracking: A Holistic Approach 41:14 The Importance of Personalization in Nutrition 44:07 Understanding Stress and Its Impact on Diet 49:16 Practical Recommendations for Busy Lives 51:33 The Relationship Between Thoughts and Hormones 56:49 The Nuances of Glucose Management 01:01:06 The Role of Mindset in Endurance Sports 01:06:10 Balancing Carbohydrates and Fats in Endurance Training 01:10:01 The Journey from Tracking to Intuition 01:17:26 The Importance of Regular Physiological Testing KEYWORDS blood tracking, health optimization, Rhythm Health, hormone testing, home health testing, performance monitoring, HRV, supplements, personal health data, physiological testing, nutrition, supplementation, stress, diet, endurance sports, glucose management, hormones, practical recommendations, personal health, blood tracking

Discover the intriguing world of fatigue and its protective mechanisms that prevent muscle damage. Learn how ATP plays a pivotal role in muscle contraction and the importance of tailored training for improved fatigue resistance. Explore how heat and metabolic acidosis influence our performance, as well as the complex relationship between mitochondria and energy production. This engaging discussion emphasizes the multifactorial nature of fatigue and the significance of specific training to enhance endurance capabilities.

Don't forget to check out our previous conversation about setting up an effective off-season - https://open.spotify.com/episode/7GJbTtmdf04AbKY204Nx2y?si=4a99fb8d52c24cef In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the importance of the off-season for endurance athletes. We explore the purpose of the off-season, strategies for revitalization and recovery, the significance of individualized plans, and the role of a coach in maintaining fitness and motivation. The conversation emphasizes the psychological benefits of taking time off from structured training and the importance of reflection on past seasons to set new goals. TAKEAWAYS - It's important to have a structured yet flexible off-season plan. - During the off-season athletes should reflect on their previous season to set new goals. - Off-season training can help prevent burnout and injuries. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Off-Season Training 03:08 The Purpose of the Off-Season 05:55 Revitalization and Recovery Strategies 08:47 Individualized Off-Season Plans 11:54 Reflecting on Past Seasons 14:48 The Role of a Coach in the Off-Season 17:55 Maintaining Fitness During Off-Season 21:10 Psychological Benefits of Off-Season Training 24:03 Conclusion and Final Thoughts KEYWORDS off-season training, athlete recovery, coaching, endurance sports, fitness maintenance, psychological benefits, training goals, individual plans, revitalization, athlete performance

In this episode of the Critical Oxygen Podcast, Dr. Maria Fuentes, M.D. and I discuss the critical role of heat shock proteins in exercise and disease. More about Dr. Maria Fuentes: Dr Fuentes is a U.S. ECFMG Certified M.D. and graduated with a Master's in Public Health from The University of Texas at El Paso in 2018. Born and raised in El Paso, Texas, Maria has focused her research studies and gained experience on different areas of medicine and public health that affect the health of the community of both El Paso and Juarez, Mexico including infectious diseases and environmental health. Maria is now pursuing her PhD in Interdisciplinary Health Sciences, at UTEP, studying the the effects of climate change, such as heat waves, on the expression of Heat Shock Proteins (HSP) 27 and 70 and their association with kidney injuries. She is currently a full-time faculty member at the Department of Biology at the El Paso Community College teaching Biology, Anatomy and Physiology courses as well as a guest lecturer at the Department of Public Health at UTEP teaching courses on statistics and public health evaluation. With a background in medicine and public health, Dr. Fuentes explains how these proteins function as cellular protectors during stress, their implications in kidney health, and the need for further research in understanding their roles in various pathophysiologies. The conversation explores links to exercise physiology and public health, emphasizing the importance of understanding the body's responses to stress and the potential for future research in this area. In this conversation, Dr. Maria Fuentes discusses the fascinating role of heat shock proteins (HSPs) in exercise physiology, muscle recovery, and their potential as biomarkers for kidney health. TAKEAWAYS - Heat shock proteins are essential for protein folding and function. - Cellular stress can activate heat shock proteins, not just exercise! - Heat shock proteins play a protective role in cellular integrity. - The immune response can be activated by heat shock proteins in circulation. - Increased expression of heat shock proteins help the body adapt to future stresses. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Heat Shock Proteins 04:58 Dr. Fuentes' Journey in Medicine and Research 09:52 Understanding Heat Shock Proteins 19:46 The Role of Heat Shock Proteins in Cellular Stress 30:07 Heat Shock Proteins and Immune Response 35:12 Pathophysiology and Future Research Directions 37:54 Exploring the Fascination of Heat Shock Proteins 39:15 The Role of Heat Shock Proteins in Exercise 42:07 Understanding Heat Shock Proteins and Muscle Recovery 45:00 Heat Shock Proteins and Mitochondrial Function 52:54 Heat Shock Proteins as Biomarkers for Kidney Health 58:49 Thermal Regulation and Adaptation to Heat 01:10:04 Key Takeaways on Heat Shock Proteins and Exercise KEYWORDS heat shock proteins, exercise physiology, cellular stress, immune response, kidney health, metabolic syndrome, public health, research, endurance athletes, protein folding, heat shock proteins, exercise physiology, muscle recovery, mitochondrial function, biomarkers, kidney health, thermal regulation, stress response, endurance training, health and wellness