The Performance Connection Podcast

Navigating the world of supplements can feel like a maze, especially when untrustworthy guides lead you down the wrong path. Luckily, dietitian Diana Nguyen joins the show to help lead the way and give you the top factors you need to know!With an emphasis on the idea that supplements should complement a balanced diet, we cover the essential knowledge about multivitamins, omega-3 fatty acids, and the importance of blood work for personalizing supplementation. We also delve into the potential risks of supplement use, discussing the importance of brand reliability, the dangers of adulteration, and common misconceptions.Additionally, we address the risks associated with self-assessment and treatment. Through personal anecdotes and professional experiences, we highlight the value of manageable lifestyle changes and the positive effects they can have. Time Stamps:[1:34] The critical role of nutrition in military and tactical environments[9:10] Important considerations before starting supplement use and identifying quality information[14:20] Assessing a supplement's efficacy and if it's right for you[19:44] Things to look for when purchasing supplements[26:32] Benefits of creatine beyond performance[33:41] Supplements that are best for chronic or acute use[37:30] Supplements and lifestyle interventions that Diana recommends against[41:46] Tips for when your schedule or environment is working against youDiana Nguyen is a Registered Dietitian Nutritionist, Certified Specialist in Sports Dietetics, and Certified Strength and Conditioning Specialist and has been a practicing performance dietitian for 15 years. She believes in a holistic approach to optimizing health as well as cognitive and physical performance. Her goal is to prepare individuals for peak performance, preserve their health and wellness, and prevent injuries and disease through proper nutrition and supplements.You can follow Diana on Instagram and LinkedIn.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, we explore the critical world of optimizing human performance within tactical populations. Joining the show is Chris Myers, a former military police officer turned exercise physiologist and performance coach.Chris shares the military's shift towards a more holistic fitness regime and offers a glimpse into the intricate balance of strength conditioning and exercise physiology that shapes his daily work. Through our discussion, we dive into the complexities of enhancing service members' capabilities through a multidisciplinary approach, including strength conditioning, nutrition, hydration, and sleep. We also delve into the nuanced definition of a 'tactical athlete' as well as the evolving concept of the human as a weapon system.To finish, we discuss the unique challenges faced in striking the perfect balance between peak fitness and operational readiness. Chris gives his approach to how research, data, and movement analysis contribute to enhancing recovery and the regeneration process after combat.Time Stamps[6:27] A peek into the role of a tactical performance coach[12:46] Defining the Human Weapon System[16:58] Nuances and challenges of training in the tactical space[23:28] Chris's approach to movement analysis[27:40] Understanding the needs of your population and clients[34:29] The importance of relationships and buy-in, even in the tactical realmDr. Christopher Myers is the head coach & founder at 3 Sports Science. Additionally, he works as an Exercise Physiologist and Human Performance Optimization Program Coordinator for the US Air Force. Previously, Dr. Myers was commissioned as a 2LT in the Military Police (MP) Corps. As an MP officer, Dr. Myers served 3 tours to Iraq, served as a Platoon Leader, Battalion Operations Officer (S-3), and Company Commander.In his role with the Air Force, he designs, implements, and evaluates individualized and group training programs, using data analysis, infrared technology, and sports nutrition to optimize health, fitness, and readiness. With 3 Sports Science, he provides evidence-based and personalized services to athletes and fitness enthusiasts of all levels and backgrounds. With over 10 years of experience as a Master Coach in cycling, swimming, and triathlon, he has helped hundreds of clients achieve their goals and improve their performance, using public speaking, communication, and leadership skills to motivate and inspire them.Chris has also authored three books: The Human Weapon System, Triathlon Training With Power, and Skeletal Muscle Physiology: An Update to Anatomy and Function.You can connect with Chris on LinkedIn.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, we unravel the intricate world of hormones and their impact on health and athletic performance. Joining the show is Jessica Beal-Stahl, a clinical sports pharmacist whose blend of professional knowledge and personal experience, makes this discussion a treasure trove for anyone interested in sports pharmacy, performance, and hormone health.We start by navigating the complexities of interpreting at-home health tests and hormone function for athletes. Understanding the nuances of menstrual cycles, training effects, and seasonal variations becomes key as we consider the importance of establishing baseline health markers. Jess emphasizes the significance of comprehensive education for medical professionals, highlighting the collaborative nature of sports medicine teams. We also dissect common hormonal challenges such as PCOS and RED-S, stressing the importance of awareness and support among coaches and healthcare providers in managing these conditions.Rounding out the episode, we tackle the multifaceted issue of low testosterone levels and its prevalence among men of all ages. We delve into the broader implications of hormonal health, discussing the potential for subclinical issues to manifest into more significant health problems if left untreated. The discussion extends to cover the impact of genetics on nutrient metabolism, shedding light on the importance of vitamin D and thyroid health. For anyone seeking to broaden their understanding of hormone-related health issues or looking to optimize their health and performance, this episode is a must-listen, offering valuable insights and resources for further exploration.Time Stamps:[3:04] The scope and role of a clinical sports pharmacist[10:59] Understanding hormone testing[16:40] How hormone physiology impacts testing interpretation[20:15] Common issues in high school and collegiate athletes: PCOS and RED-S[27:48] Identifying and addressing low testosterone in men[38:22] Other common issues: thyroid and vitamin D[46:40] Educational resources for learning more about hormones[49:05] The impact of endocrine disruptors on hormones[55:28] Information on the Sports Pharmacy NetworkDr. Jessica Beal-Stahl, PharmD, is the founder of The Athlete’s Pharmacist, a consultant sports pharmacy practice that combines her passions of athletics and pharmacy.Jess received her Doctorate of Pharmacy from Mercer University in 2009 and has been practicing as a Director of Clinical Services at a local independent community pharmacy in Merritt Island, Florida. She also serves as a functional health coach for Island Direct Primary Care. Jess specializes in working with athletes who suffer from hormone imbalances, menstrual irregularities, decreased performance, and poor gut health. She is on a mission to help athletes understand their physiology, particularly the critical role nutrition, recovery, sleep, and mindset play in optimizing human performance and, in turn, escalating their sports performance.You can learn from Jess and follow her on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode of the Performance Connection podcast, we connect with Derek Wilcox. Derek provides insights that bridge the gap between academia and the weight room, and tackles the nuances of sustained progress in the quest for strength and performance.We cover the critical elements of managing training workload and making adjustments to ensure continued gains. Whether you're a seasoned athlete or just beginning your fitness and strength journey, you'll take away important nuggets from Derek's advice on setting realistic goals and embracing a long-term mindset. Additionally, you'll learn how to intuitively regulate your training, ensuring that each session maximizes your potential without risking burnout or injury. Derek's approach to training, with an emphasis on simplicity and smart programming, serves as a blueprint for anyone looking to build sustainable strength and make the most out of their time under the bar.Time Stamps:[1:30] Challenges and nuances of sports science research[5:44] Derek's background and experience in strength sports[10:05] The role of strength in Jiu-jitsu[12:04] Keys to longevity in training and strength sports[21:26] Understanding progress and workload management in training[26:46] Finding the appropriate threshold of variety and novelty for sustained progress[30:57] The importance of autoregulation[39:26] How Derek found consistent progress on his way to squatting 1000 pounds[49:53] Identifying quality information that will stand the test of timeDr. Derek Wilcox is a coach, educator, and record-holding strength athlete. While he competed in both Strongman and Highland games, he's most known for his powerlifting career where he was the lightest lifter to squat 1000lbs at a bodyweight of 194. Derek now applies his vast knowledge as a coach for Renaissance Periodization to help a diverse range of clients, from competitive athletes to those seeking general fitness. He earned his doctorate in exercise physiology and performance from East Tennessee State University.You can learn more from Derek by following him on Instagram. To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Registered dietitian and performance coach, Sean Casey, joins the show again to discuss strategies for enhancing cognitive abilities. From battling ADHD without medication to harnessing the power of a diet that fuels your brain, there are a ton of takeaways for anyone hungry to optimize their mental prowess. Sean explains not just how to maintain a competitive edge, but also how to nourish your brain for peak performance, touching on everything from neurotransmitter efficiency to the work of the glymphatic system during sleep.Sean gives simple lifestyle choices that benefit brain function, including exercise and light exposure. He also introduces the potential of nootropic supplements like citicoline, alpha-GPC, and huperzine A, and we examine how these substances might enhance your cognitive functions. We also navigate the intricate web of emerging research, highlighting the importance of choosing the right supplements and unraveling the complex relationship between gut health, brain health, and overall well-being.Lastly, our conversation turns to supplements that can give you an edge in focus and cognitive performance. Sean discusses the synergistic effects of caffeine and theanine, the potential of nootropic supplements like lion's mane mushrooms, and the protective effects of creatine. By the end of the episode, you'll be equipped with a toolkit of strategies to elevate your mental game, whether you're an athlete, executive, or simply someone passionate about brain health!Time Stamps:[4:08] Why brain and mental performance has become a sought-after quality[7:14] Physiological ways we can impact our brain's functioning[16:47] The role of sleep in cognitive performance and how to improve sleep quality[25:12] How physical activity improves brain function and cognitive performance[31:00] Nutrition strategies to support brain function[37:12] Supplementation to enhance cognitive performance[50:19] The future of nootropic supplementation[57:30] The impact of inflammation and gut health on brain healthSean Casey is a member of the Evolve Wellness science team with Hometown Pharmacy of Wisconsin, which is a group of 70 independent pharmacies in the state of Wisconsin dedicated to proactive healthcare. In this role, Sean is responsible for evaluating dietary supplements, creating new supplement formulations, community education, and supporting overall proactive health services within the organization. He is also the Director of Applied Human Performance for the Sports Pharmacy Network. Sean has traveled the world helping clients maximize health, wellness, and athletic performance. His clients include everyone from amateur athletes to elite professionals, including Olympic gold medalist, Viktor Axelsen.You can follow Sean on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Laurin Conlin joins the show to share her expertise and insights on making positive health and fitness behaviors sustainable for long-term success. We begin by discussing her master's research on dieting methods, specifically comparing If It Fits Your Macros (IIFYM) to traditional meal plans and their impacts on weight loss, regain, and psychological well-being.This leads to a discussion about the biological and psychological factors contributing to weight regain. Laurin unravels the complexities behind dietary restraint, highlighting the importance of flexibility to avoid the pitfalls of yo-yo dieting. She helps explain the disconnect between animal models and human behavior studies, underscoring the intricacies of weight regain in free-living individuals.Lastly, we address the importance of habit management in sustaining long-term health, especially during significant life changes such as new parenthood or career shifts. Laurin shares how her coaching approach has evolved to empower clients to find personalized solutions and navigate their unique life transitions and demands.  Time Stamps:[3:24] Laurin's research on comparing meal plans and IIFYM when dieting[7:53] Understanding the post-diet period[13:31] The impact of rigid restraint during dieting on weight regain[19:17] Adapting health habits to life changes and demands[25:56] Reflecting on past habits to build new ones[28:20] Helping clients troubleshoot their challenges and fostering long-term success[40:42] The importance of having multiple approaches for the same goal[46:36] The challenges and constraints of conducting nutrition and exercise research[49:13] How the method of "reflect, analyze, update" can spur taking actionLaurin Conlin is an IFBB Pro Bikini competitor and the owner of Team LoCoFit. She started Team LoCoFit to help clients achieve competitive success while focusing on their long-term health interests through a scientific, evidence-based approach. The team's coaching style has evolved to include not only scientific clarity but also strategic coaching methods that give each client the tools they need to succeed and the individual attention they deserve.She earned her B.S. from Florida State University and her M.S. from the University of South Florida, both in Exercise Science. She continues to serve as a research assistant to Dr. Bill Campbell’s Physique Enhancement lab at USF. She lectures internationally on topics including nutrition, training, the psychological aspects of dieting and fitness entrepreneurship and hosts the Team LoCoFit Roundtable with the other coaches.You can learn more about Laurin's Coaching Mentorship program here, and follow her on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Dr. Andrew Jagim joins the podcast to shed light on the subject of adulteration in dietary supplements. We discuss the global perspective of this issue, referring to the World Anti-Doping Agency's (WADA) policies and their continually updated list of prohibited substances. We delve into the potential dangers of adulterated supplements and the challenges of regulating and testing these products. Andrew highlights the necessity of choosing third-party tested supplements, exploring the differences between organizations like NSF, Banned Substances Control Group, and Informed Choice.Andrew shares invaluable and practical insights on how to select the most suitable supplements for athletes. He tackles the subject of proprietary blends in supplements, the potential problems with unknown dosages, and the crucial balance to strike between supplement use and overconsumption. Lastly, Andrew emphasizes the pivotal role of supplement companies in selecting reputable manufacturing sites. This is a must-listen episode for anyone looking to gain a deeper understanding of the supplement industry and make informed, safe decisions!Time Stamps:[8:40] What is adulteration in dietary supplements?[16:06] The prevalence of adulteration in the supplement industry[21:50] Types of ingredients found in adulterated supplements[28:00] What 3rd-party testing can and can't do when identifying adulterated supplements[37:04] How to identify high-quality supplements[50:30] Ways to support performance beyond supplementsDr. Jagim is currently the Director of Sport Medicine Research for the Mayo Clinic Health System in La Crosse, Wisconsin and an Associate Professor of Family Medicine as well as a cofounder of Clinically Pressed. His primary research areas focus on nutritional requirements, knowledge and dietary intake of athletes and how these factors influence performance and health, the physiological demands of various sports and how they pertain to injury, recovery status and performance, and the safety and efficacy of dietary supplements.Andrew is also a certified strength & conditioning specialist with distinction through the National Strength & Conditioning Association and a certified sports nutritionist through the International Society of Sports Nutrition. Dr. Jagim completed his PhD in Kinesiology with an emphasis in Exercise Physiology at Texas A&M University.You can follow Andrew on Instagram and Twitter.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Justin Lima joins to share his insights on conducting research, individualized training, and collaboration among a high-performance staff.Justin shares his experience and findings from his research on the reactive strength index and force-velocity profiling for division one football players. Through our discussion, we navigate the complex balance between long-term athletic development and the pressure to win. We draw on our collective experience to discuss the benefits of individualized training, the importance of having a control group in research, and the utility of a structured progression model in team training. Justin also highlights the necessity of understanding an athlete's training age and being pragmatic when it comes to individualization.In the last portion of the episode, Justin stresses the importance of having a principle-based foundation for the methods and practices you employ with athletes. He provides a framework for identifying the most important metrics for your situation and evaluating your beliefs and biases. Time Stamps:[4:30] Justin's findings from his dissertation on reactive strength index and force-velocity profiling[13:31] Striking a balance between general development and individualization[17:00] Justin's assessment and monitoring process when athletes step on campus[30:38] Advice for training individualization at the high school and small college level[42:29] Identifying which performance metrics matter the most to your situation[51:15] Never underestimating the impact you can have on athletes[53:52] Information on Strength Coach Network's online courses and educational opportunitiesDr. Justin Lima is the owner of Strength Coach Network and has spent 14 years working in collegiate athletics, most recently as the Director of Football Performance at Towson University. Prior to Towson he was an assistant strength coach for Iowa football and spent time coaching at Harvard and Maryland. You can follow Justin on Instagram and Twitter. To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In order for an athlete to successfully return to their sport after an injury, they must be adequately prepared for the demands and chaos of that sport. For most field and court sports, the skill of agility is paramount to their success. In this episode, Trevor Rappa joins to share his approach to rebuilding this skill, with an emphasis on identifying and addressing potentially maladaptive movement strategies.We dissect the complexities of introducing change of direction and agility in the return-to-play process, unraveling the art and science behind successful strategies. The discussion underlines the absolute necessity of a collaborative approach between physical therapy and strength conditioning for a comprehensive and effective recovery. We further delve into compensatory strategies, the common ones exhibited with certain types of movements, and why they might be manifesting.The episode wraps up with an examination of athlete evaluation through video analysis, the role of motor learning in the rate of progress, and the paradox of movement predictability and creativity in sports. We also discuss striking a delicate balance between drawing attention to athletes' potentially negative compensations and not overloading them with information.Time Stamps:[6:32] How the blending of physical therapy and strength & conditioning is filling the rehab gap[10:50] Key performance indicators for efficiently changing direction[15:19] Common movement compensations when recovering from a lower-body injury[25:15] How to identify and assess compensatory strategies in real-time[27:29] Communicating with athletes when compensations have been identified and helping them find effective strategies[33:37] How to address maladaptive compensations that appear in game-like scenarios[46:27] Fostering creativity and adaptability in athletes' movement capabilities[53:17] Information on Resilient Performance Therapy's online coursesDr. Trevor Rappa is a performance-based physical therapist and co-founder of Resilient Performance PT. He works with athletes from high school to the professional level whether they are rehabbing or looking to improve their on-field performance. Before becoming a PT he worked as a strength and conditioning coach and completed an internship at Mike Boyle Strength and Conditioning. Trevor has advanced training in joint and soft tissue mobilization, dry needling, movement analysis and specializes in working with athletes along the entire return to sport continuum. He graduated from Amherst College where he was a member of the football team before earning his Doctor of Physical Therapy degree from Columbia University.You can follow Resilient Performance on Instagram.To stay updated on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Imagine a world where the mental health benefits of physical activity are as widely acknowledged as the physical benefits. What would it look like if we could shift our perception of fitness, move beyond the focus on weight loss and physical aesthetics, and integrate it as a standard in our everyday lives? In this episode, A'Naja Newsome, an expert in exercise physiology and public health, shares her insights on the barriers to exercise and the powerful impact of physical activity on mental health.She delves into the neurobiological aspects of physical activity, discussing how aerobic exercise can increase brain-derived neurotrophic factor levels and improve our stress response. Moreover, we touch upon the role of exercise in self-efficacy, which is the belief in one's ability to overcome barriers and accomplish their goals despite challenges.We discuss the influence of athletic identity on mental health and the transition away from a strong athletic identity. A'Naja provides recommendations on adopting a growth mindset towards exercise and discusses the significance of finding one's "why" in fitness as a motivating factor. She also highlights the challenges of transitioning from a competitive athlete to a non-athlete, the risk of burnout, and the essential role of coaches in teaching athletes about life after sports.Time Stamps:[2:52] Myths about exercise that prevent people from starting a regular routine[9:25] Environmental and cultural barriers to developing regular exercise habits[13:53] How exercise affects brain physiology[18:04] How exercise impacts self-esteem and self-efficacy[25:52] Understanding athletic identity and overcoming the all-or-nothing mindset with exercise[33:35] Keys to long-term success with positive health behaviors[41:16] How coaches can help athletes learn autonomy and self-management skillsA'Naja Newsome is the owner of Optimize Strength and a lecturer in the Department of Health Sciences at the University of Central Florida. She earned her Ph.D. from the University of South Florida, where her research focused on the psychosocial determinants of sport and exercise. She believes that exercise, nutrition, and overall fitness must be considered within the context of the environment, resources, and personal attitudes. Through her research, she created the Optimize Strength Framework™ to empower athletes through education and evidence-based practices to be the strongest version of themselves.Outside of the classroom, A’Naja hosts the Strength in the Details podcast and coaches strength athletes. She is a nationally recognized presenter and speaker with an engaging and practical approach to the ultimate pursuit of health and wellness.To learn more about A'Naja, you can follow her on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.