In this conversation, Dr. Dan Plews and JK discuss the intricacies of elite athletic performance, focusing on JK's background in Aussie Rules Football and his transition to marathon running and HYROX competitions. They explore the importance of nutrition, training volume, and mindset in achieving peak performance. JK shares insights on his coaching evolution and the significance of being open-minded in training approaches. The discussion also touches on the future of HYROX and the competitive landscape of the sport.
Takeaways
Aussie rules football requires a unique combination of athleticism and endurance.
Running ability is influenced more by heart and determination than physical stature.
Progressive training volume is crucial for improvement in performance.
Nutrition plays a vital role in maintaining weight and energy levels during training.
Mindset is key; focusing on the process rather than the outcome leads to better results.
There is no one-size-fits-all approach to training for HYROX
Being open-minded in training can lead to significant performance gains.
The competitive landscape of HYROX is rapidly evolving with tighter race times.
Effective recovery strategies, including nutrition and supplements, are essential for athletes.
Training volume and energy expenditure are directly correlated with race performance.
Chapters
00:00 Introduction to Elite Performance and Background
06:08 Aussie Rules Football and Running Journey
10:16 Marathon Experiences and Training Volume
15:04 Nutrition and Weight Management Strategies
18:35 Training Philosophy and Coaching Evolution
22:39 Mindset and Performance in High Rocks
29:49 Future of HYROX and Personal Goals
Dr Dan Plews: https://www.instagram.com/theplews/
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
In this episode of the Pillar Performance Podcast, Dr. Dan Plews interviews David Lipman, discussing various aspects of endurance sports, the Norwegian Method, and the balance between athlete performance and health. They explore the energy expenditure model, the concept of a performance nexus, and the importance of stress management and recovery. The conversation also delves into nutrition, emphasising the significance of protein and fibre intake, and the role of supplements like Omega-3s and magnesium. Throughout the discussion, they highlight the signs of overreaching in athletes and the importance of understanding individual responses to training and nutrition.
Takeaways
The Norwegian Method emphasises a relational coaching style.
Energy expenditure models can help athletes manage their training load.
Balancing health and performance is crucial for long-term success.
High performance often comes at the cost of health.
Stress management is key to optimising performance.
Minimum effective dose concepts can simplify health and performance goals.
Nutrition should prioritise protein and fibre for endurance athletes.
HRV is a valuable tool for monitoring athlete readiness.
Weight is an outcome of proper training and nutrition, not a goal in itself.
Athletes should be aware of signs of overreaching to prevent burnout.
Chapters
00:00 Introduction and Background
02:05 The Norwegian Method Podcast
08:01 Energy Expenditure Model in Endurance Sports
11:41 Performance Nexus: Balancing Health and Performance
16:49 The Trade-offs in Elite Endurance Sports
21:47 The Role of Stress and Recovery
29:22 Minimum Effective Dose for Health and Performance
37:22 Nutrition: Prioritising Protein and Fibre
51:03 Signs of Overreaching in Athletes
Instagram: @drdavidlipman
Website: https://www.drdavidjlipman.com/
Newsletter: https://healthperformancenexus.substack.com/
Dr Dan Plews: https://www.instagram.com/theplews/
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/ STRAVA: https://www.strava.com/clubs/1108245
Welcome back to episode 3 of the Training Science Summaries (TSS), a monthly series where we break down philology research into actionable tips to improve & optimise daily performance.
Topics discussed:
2:01 - 17:00 - Hyrox Chicago Discussion
Dr. Dan Plews shares his recent experiences at Hyrox events.
Detailed account of the challenges faced during the sled push.
Discussion on the controversy around lane fairness and its impact on performance.
Insights into the differences between Hyrox and other endurance events like Ironman.
https://www.tiktok.com/@that.hyrox.guy/video/7516105285216390422?q=hyrox%20sled&t=1752803017476
17:01 - 25:00 - Sub Four Minute Mile Attempt by Faith Kipyegon
Introduction to the sub four-minute mile attempt.
Analysis of the physiological challenges involved.
Discussion on the paper by Osborne et al. and its findings.
Exploration of the differences in male and female performance metrics.
25:01 - 32:00 - Relationship Between MCT Oil and EPO
Introduction to the study by Kanta et al. on MCT oil's impact on EPO levels.
Discussion on the potential benefits for endurance athletes.
Exploration of the study's findings and dietary recommendations.
32:01 - 38:00 - Topical vs. Oral Magnesium Consumption
Examination of the study by Coates et al. on magnesium absorption.
Comparison of topical and oral forms and their effectiveness in muscle recovery.
Discussion on the practical applications for athletes and the role of consistency in supplementation.
Link to studies:
Osborne, R. J., et al. (2025). Seven (0.65) seconds away: The possibility and physiology of a women’s sub-4 minute mile. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00074.2025
Induction of erythropoietin by dietary medium‑chain triacylglycerol
Petersen, L., Lastname, F., Lastname, G., Lastname, H., Mayer, H., & Keller, M. (2025). Induction of erythropoietin by dietary medium‑chain triacylglycerol in humans. American Journal of Physiology – Endocrinology and Metabolism, 328(2), E210–E216. https://doi.org/10.1152/ajpendo.00415.2024
Coates, A. M., Patel, D. V., Binet, E. R., & Gibala, M. J. (2025). No effect of topical application of a commercial magnesium gel on exercise recovery in active individuals. International Journal of Sport Nutrition and Exercise Metabolism. Advance online publication. https://doi.org/10.1123/ijsnem.2025-0034
Dr Dan Plews: https://www.instagram.com/theplews/
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
STRAVA: https://www.strava.com/clubs/1108245
In this episode of the PILLAR Performance Podcast, Dan Plews welcomes back Dr Eric Helms to discuss the critical role of protein in nutrition for athletes.
Topics covered:
The Importance of Protein in Meals
Understanding Protein's Role in the Body
Complete vs. Incomplete Proteins
Protein Sources and Dietary Considerations
Protein Supplementation: Whey vs. Isolate
The Anabolic Window and Protein Timing
Balancing Protein Intake Across Meals
Understanding Protein Quality and Supplementation
Ethical Considerations in Protein Sourcing
Navigating Protein Intake for Athletes
Protein Requirements for Different Athletic Goals
The Role of Protein in Weight Management
On the PILLAR Podcast we sit down with leaders in their field of research and high performance as well as the founders and builders of the companies that exist within the high performance sporting ecosystem. At PILLAR we are on a mission to get athletes to their start line in the best condition. Enable that by developing clinical micronutrition and performance health supplements across sleep, recovery, inflammation, energy and immunity.
Dr Eric Helms: https://www.instagram.com/helms3dmj/
Dr Dan Plews: https://www.instagram.com/theplews/
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Welcome to episode 2 of Training Science Summaries (TSS), a monthly series where we break down research into actionable tips to boost your performance.0:00 - 8:20 Athlete Durability8:21 - 16:00 Thresholds16:01 - 31:15 Ice BathsStudies Discussed:How durable are you really?Hunter, B. et al. Durability as an Index of Endurance Exercise Performance: Methodological Considerations. Experimental Physiology, 2025. DOI: 10.1113/EP092120 https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP092120How effective is the talk test? Foster, C. et al. Physiological Drift During Steady-State Exercise Based on the Incremental Talk Test. Human Movement, 2025. DOI: 10.5114/hm/199730. https://hummov.awf.wroc.pl/Physiological-drift-during-steady-state-exercise-based-on-the-incremental-talk-test,199730,0,2.htmlIce baths dampen resistance training-induced hypertrophyPiñero, A. et al. Throwing Cold Water on Muscle Growth: A Systematic Review with Meta‐Analysis of the Effects of Postexercise Cold Water Immersion on Resistance Training‐Induced Hypertrophy. European Journal of Sport Science, 2024. DOI: 10.1002/ejsc.12074. https://onlinelibrary.wiley.com/doi/full/10.1002/ejsc.12074Dr Dan Plews: https://www.instagram.com/theplews/Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/ Tiktok: https://www.tiktok.com/@pillarperformance STRAVA: https://www.strava.com/clubs/1108245
In this episode of the Pillar Performance Podcast, we’re joined by Dr. Darren Candow, a renowned expert in exercise science and nutrition. As a Professor at the University of Regina and leader of the Aging Muscle and Bone Health Laboratory, Dr. Candow’s research focuses on improving musculoskeletal health through exercise and nutrition. With over 70 peer-reviewed papers on creatine, he shares his extensive knowledge on its benefits for athletic performance, aging, and overall health.
Chapters
00:00 The Evolution of Creatine Research
03:01 Understanding Creatine: Production and Benefits
05:47 Creatine and Exercise: The Synergistic Effect
09:09 Creatine's Role in Bone Health
11:55 Creatine for Aging and Longevity
14:56 Creatine in Endurance Sports
18:10 Dosing Strategies for Creatine
20:58 The Impact of Creatine on Performance
24:02 Timing and Synergy with Other Nutrients
30:25 Caffeine and Creatine: A Tug of War
32:36 Understanding Creatine: Forms and Efficacy
35:12 Creatine for Children: Myths and Benefits
37:37 Creatine in Pregnancy: Emerging Research
41:20 Gender Differences in Creatine Response
44:22 Creatine for the Elderly: Addressing Sarcopenia
46:48 Cycling Creatine: Is It Necessary?
48:09 Creatine and Hydration: Myths Debunked
50:15 Creatine's Role in Inflammation and Recovery
51:44 Supplement Stack: What Else to Consider?
Dr. Darren Candow: https://www.instagram.com/dr.darrencandow/?hl=en
Dr Dan Plews: https://www.instagram.com/theplews/
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Welcome to the first episode of Training Science Summaries (TSS), a monthly series where we break down research into actionable tips to boost your performance. In this episode, Dr. Dan Plews and I explore durability in endurance sports—what it is, why it matters, and how to train it. We discuss the role of strength training in running economy, the importance of training frequency and duration, and the often-misunderstood concept of zone two training.
Chapters
00:00 Introduction to Science Summaries
04:00 Understanding Durability in Endurance Sports
11:51 The Role of Strength Training in Enhancing Durability
23:54 Strength Training and Plyometrics
25:41 Weekend Warrior vs Elite Amateur Training
26:06 Training Frequency and Performance Outcomes
28:11 The Importance of Training Duration
30:27 Catching Up on Missed Training Sessions
32:53 Balancing Training and Nutrition
34:46 Understanding Zone Two Training
35:10 Defining Zone Two Training
39:18 The Dynamics of Training Zones
Dr Dan Plews: https://www.instagram.com/theplews/
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
In this episode, Dr. Dan Plews speaks with Andrew Koutnik, award winning Ph.D researcher with a remarkable journey from obese adolescence to elite athlete and researcher. Andrew has collaborated with institutions like Harvard, Johns Hopkins, NASA, and the Department of Defense - Specializing in type 1 diabetes, metabolic health and performance optimization.
Topics Covered:
- Impact of diabetes on athletic performance.
- Rising obesity rates in type 1 diabetics.
- Role of carbohydrates in high-intensity exercise.
- Fat oxidation and endurance performance.
- Misconceptions about high-carb diets for elite athletes.
- Importance of metabolic health and balanced training for strength and endurance.
Chapters
00:00 Introduction and Background of Andrew Koutnik
05:09 The Impact of Type 1 Diabetes on Athletic Performance
10:13 Understanding Obesity in Type 1 Diabetes
14:53 Carbohydrates and High-Intensity Performance
20:03 The Role of Fat Oxidation in Performance
24:57 The Ironman Study: Methodology and Findings
29:54 Carbohydrate Supplementation and Performance
35:12 Conclusions and Future Directions
44:50 Understanding Muscle Glycogen Depletion
50:42 The Role of Carbohydrates in Performance
58:58 The Importance of Blood Glucose Levels
01:06:46 The Dangers of Following Elite Athlete Guidelines
01:19:41 Balancing Strength and Endurance Training
Dr Dan Plews: https://www.instagram.com/theplews/
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
In this episode of the Pillar Performance Podcast, Dr. Dan Plews welcomes Dr. Eric Helms, a prominent figure in the field of natural bodybuilding and muscle growth. The conversation explores the differences between strength training and hypertrophy, emphasizing the importance of understanding these concepts for athletes and fitness enthusiasts alike. They explore the role of supplements, particularly creatine, in enhancing athletic performance and its emerging benefits for cognitive health protein requirements for muscle gains, especially in the context of endurance athletes. The discussion highlights practical dietary strategies for athletes to optimize their nutrition and the significance of third-party testing for supplements.
In the PILLAR Podcast we sit down with leaders in their field of research and high performance as well as the founders and builders of the companies that exist within the high performance sporting ecosystem. At PILLAR we are on a mission to get athletes to their start line in the best condition. Enable that by developing clinical micronutrition and performance health supplements across sleep, recovery, inflammation, energy and immunity.
Dr Eric Helms: https://www.instagram.com/helms3dmj/
Dr Dan Plews: https://www.instagram.com/theplews/
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
In this podcast, PILLAR Head of Research Dr Dan Plews sits down with world leading Collagen expert Dr Keith Baar. Dr Baar received his PhD from the University of Illinois where he discovered the molecular signal that causes load-induced muscle hypertrophy.
Dr Baar is a Professor at the University of California, he a renowned scientist in the emerging field of molecular exercise physiology and is leading a team of researchers attempting to develop ways to improve muscle, tendon, and ligament function.
In this conversation, Prof. Keith Baar discusses his extensive research on molecular signaling, muscle growth, the intricacies of collagen supplementation and the role of connective tissues in athletic performance.
Takeaways
Molecular signaling plays a crucial role in muscle growth.
mTOR activation is essential for protein synthesis and muscle adaptation.
Connective tissues require specific training stimuli for optimal adaptation.
Collagen supplementation can support connective tissue health and performance.
Athletes often train too much without adequate recovery.
The balance between injury and adaptation is vital for performance.
Isometric training can enhance tendon integrity and strength.
Nutritional timing is important for maximizing training benefits.
Collagen is a unique protein that supports various tissues in the body.
Combining whey protein with collagen can enhance connective tissue synthesis. Taking collagen before training can enhance its benefits.
Timing of collagen intake is crucial for tendon health.
Research on collagen and tendon adaptation is ongoing.
Exercise type influences collagen synthesis effectiveness.
Collagen should ideally come from skin-based sources.
Daily collagen intake should be consistent for best results.
Caffeine can inhibit collagen synthesis if consumed in excess.
Training should focus on long-term adaptation, not just immediate performance.
Vitamin C is essential for effective collagen synthesis.
Future research may yield vegan collagen alternatives.
Chapters
00:00 Introduction to Molecular Signaling in Performance
07:03 Understanding Muscle Growth and mTOR Activation
14:04 The Role of Connective Tissues in Athletic Performance
22:07 Exploring Collagen and Its Impact on Athletes
38:29 Optimizing Collagen Supplementation Timing
39:58 Research on Collagen and Tendon Health
40:42 Challenges in Collagen Studies
41:49 Exercise Modality and Collagen Synthesis
43:47 Choosing the Right Collagen Source
44:17 Daily Collagen Intake Strategies
45:52 Caffeine's Impact on Collagen Synthesis
47:35 Training for Long-Term Adaptation
51:20 The Role of Vitamin C in Collagen Synthesis
56:50 Types of Collagen and Their Efficacy
01:01:40 Future of Vegan Collagen Sources
Gatorade paper - Minimizing Injury and Maximizing Return to Play: Lessons from Engineered Ligaments: https://pmc.ncbi.nlm.nih.gov/articles/PMC5371618/
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STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
In this episode of the Pillar Performance podcast, Dr. Dan Plews hosts Martin Walter and Ulrike Braun from Gelita to discuss the significance of collagen and specially Tendorforte in nutrition and its applications in sports and health.
They explore the differences between collagen, gelatin, and collagen peptides, the history of Gelita, and the specific benefits of their product Tendafort for athletes. The conversation highlights the importance of collagen in connective tissue health, injury prevention, and the engineering of collagen for targeted benefits. In this conversation, Dr. Dan Plews, Ulrike Braun, and Martin Walter discuss the significance of collagen supplementation in athletic performance, injury prevention, and recovery. They explore the differences between collagen and whey protein, optimal dosages, and the importance of consistency in training. The discussion also highlights the broader benefits of collagen for all populations, including its role in combating sarcopenia and improving overall quality of life as one ages.
Takeaways
Collagen is crucial for connective tissue health.
Gelita has a long history in the collagen market.
Collagen peptides are more effective than gelatin for supplementation.
Different collagen types target specific body functions.
Tendoforte is designed specifically for athletes' needs.
Collagen supplementation can aid in injury recovery.
The body continuously remodels collagen in response to stress.
Collagen can be sourced from various animals, each with unique benefits.
Research shows collagen peptides stimulate collagen production in the body.
Proper collagen supplementation can reduce injury risk in athletes. Consistency in training is crucial for performance.
Collagen can aid in injury prevention for all types of injuries.
Collagen and whey protein can be complementary in a diet.
Daily intake of collagen is recommended for optimal benefits.
Collagen helps improve recovery from muscle soreness.
Collagen supplementation can benefit older adults and combat sarcopenia.
The unique amino acid profile of collagen supports connective tissue health.
Timing of collagen intake can influence its effectiveness.
Research supports the use of collagen for muscle mass increase.
Collagen supplementation is beneficial for both athletes and non-athletes.
Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
In this episode, Scott Dickens shares his inspiring journey from childhood swimmer to professional athlete and Director of Business Development of FORM Swim Goggles. He discusses his early passion for swimming, Olympic aspirations, and diverse career paths, including finance and sales. Scott highlights FORM Swim Goggles’ innovative technology, which features a heads-up display for real-time data, making it a game-changer for swimmers. The company has evolved into a comprehensive swim training platform, targeting elite athletes, triathletes, and fitness enthusiasts, with a focus on the triathlon market. Scott also covers challenges in pricing and market perception, recent approval from World Triathlon, and FORM’s mission to enhance endurance sports performance through cutting-edge biometrics.
Takeaways
Scott Diggins started swimming at a young age and quickly progressed through swimming lessons.
He excelled in swimming and set his sights on the Olympics.
After finishing his swimming career, Scott explored different career paths before pursuing an MBA.
He joined FORM Swim Goggles, a sports tech company that specializes in smart goggles with a heads-up display. Form has evolved from a product that provided real-time biometric feedback for swimming to a comprehensive swim training platform.
Their target market right now is the triathlon market, as they understand the importance of technology and data in that space.
FORM has an omnichannel strategy to educate and reach consumers, including small retailers and larger chains.
They have recently obtained approval from World Triathlon for their Smart Swim goggles, which is a significant win for the triathlon community.
FORM’s focus is on elevating the performance of endurance sports through real-time biometrics, and they have exciting plans for the future.
Chapters
00:00 Introduction and Background
07:18 Transitioning from Talent to Passion
14:02 Introduction to Form Swim Goggles
32:34 Omnichannel Approach: Educating and Reaching Consumers
40:56 Approval from World Triathlon: A Significant Milestone
PILLAR Performance
Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
FORM Swim
Website: https://www.formswim.com/
Instagram: https://www.instagram.com/formswim/
In this episode of the PILLAR Podcast, Dr Dan Plews uncovers Tommy's background as a neuroscientist and athlete, including his experience in rowing and his current work in Formula One. They also delve into the topic of athletes' fitness and health, highlighting the trade-offs and challenges in maintaining both. They discuss the importance of nutrient density, the balance between minimising relative energy deficiency and getting the right nutrients, and the underlying fat phobia in the sports community.
Maintaining brain health as we age involves stimulating the brain through learning and new experiences. It is important to maintain a healthy vascular system to ensure proper blood flow to the brain. Nutrients such as B vitamins, omega-3, vitamin D, iron, and magnesium play a crucial role in brain health.
Social connection and community involvement are also important for brain health and overall well-being. The conversation explores the impact of social isolation on health, the importance of community, and the role of various nutrients in brain health. It discusses the evolutionary response to social stress and isolation, which can lead to immune system shifts and increased inflammation.
The conversation also highlights the importance of cognitive stimulation through activities like music, language learning, and sports. It emphasises the need to challenge oneself and engage in activities that are outside of one's comfort zone. The role of B vitamins, omega-3 fatty acids, and magnesium in brain health is also discussed.
Takeaways
Tommy is a neuroscientist and an athlete with a background in rowing and current work in Formula One.
Athletes' fitness and health are not always the same, and there are trade-offs in maintaining both.
Nutrient density is important for athletes, but it can be challenging to balance with caloric needs.
There is an underlying fat phobia in the sports community that affects athletes' dietary choices. Stimulate the brain through learning and new experiences to maintain cognitive function.
Maintain a healthy vascular system to ensure proper blood flow to the brain.
Include nutrients such as B vitamins, omega-3, vitamin D, iron, and magnesium in the diet for brain health.
Social connection and community involvement are important for brain health and overall well-being. Social isolation can lead to immune system shifts and increased inflammation.
Engaging in cognitive stimulation through activities like music, language learning, and sports is important for brain health.
B vitamins, omega-3 fatty acids, and magnesium play a role in brain health.
Testing and maintaining adequate levels of these nutrients is crucial for optimal brain function.
Chapters
00:00 Introduction and Connection
03:09 Tommy's Background as a Neuroscientist and Athlete
06:16 Dr. Dan Plews' Introduction to Tommy's Work
21:57 Challenges of Nutrient Density and Caloric Needs
24:26 The Underlying Fat Phobia in the Sports Community
47:41 Maintaining Brain Health Through Stimulation and Learning
50:20 The Role of a Healthy Vascular System in Brain Health
52:06 The Importance of Social Connection for Brain Health
54:01 Social Isolation and Community
56:09 Cognitive Stimulation
01:00:40 B Vitamins, Homocysteine, and Cognitive Decline
01:05:41 Omega-3s and Homocysteine Levels
01:11:48 The Role of Magnesium in Brain Health
PILLAR Performance
Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
Dr Dan Plews: https://www.instagram.com/theplews/
Dr Tommy Wood: https://www.instagram.com/drtommywood/
In this conversation, Dr. Dan Plews interviews Greg Peoples about the role of Omega-3 fatty acids in sports nutrition. They discuss the differences between EPA and DHA, the importance of Omega-3s in physiology, and the benefits for athletes. They also explore the Omega-3 index, supplementation, and the optimal dosage for athletes.
The conversation highlights the need for consistent intake of Omega-3s and the potential benefits for recovery, muscle soreness, and cardiovascular health. Omega-3 fatty acids play a crucial role in inflammation and recovery for athletes.
The ratio between EPA and arachidonic acid is important for balancing pro-inflammatory and anti-inflammatory responses. The ideal ratio is around 11:1. Rugby league players in Australia had a ratio of 11, while college NFL players in the US had a ratio of 35 due to their high intake of Omega-6 fats.
Supplementing with Omega-3s can reduce muscle soreness and improve recovery time. The quality and composition of Omega-3 supplements vary, so it's important to choose a reputable brand.
Chapters
00:00 Introduction and Background
07:41 Differences Between EPA and DHA
14:18 Importance of Omega-3s for Athletes
18:18 Low Omega-3 Index in Athletes
23:24 Supplementation and Dosage
25:57 Omega-6 to Omega-3 Ratio
38:53 The Importance of the EPA to Arachidonic Acid Ratio
45:12 Reducing Muscle Soreness and Improving Recovery with Omega-3s
53:41 Choosing the Right Omega-3 Supplement
01:08:44 The Future of Omega-3 Research
Takeaways
Omega-3 fatty acids, specifically EPA and DHA, play important roles in physiology and have different functions in the body.
The Omega-3 index, which measures the percentage of EPA and DHA in red blood cells, is a useful biomarker for assessing Omega-3 status.
Consistent intake of Omega-3s is important for athletes, and a minimum dose of 1000 mg is recommended.
Taking Omega-3 capsules with food can enhance absorption and utilization.
Vegan athletes may have lower levels of EPA and DHA and should consider alternative sources, such as algal supplements.
The ratio of omega-6 to omega-3 fatty acids in the diet is also important, and reducing omega-6 intake from processed foods can be beneficial. The ratio between EPA and arachidonic acid is important for balancing pro-inflammatory and anti-inflammatory responses.
Supplementing with Omega-3s can reduce muscle soreness and improve recovery time for athletes.
The optimal dosage for athletes is around 5,000 milligrams of Omega-3s per day.
Choosing a reputable brand of Omega-3 supplements is important due to variations in quality and composition.
PILLAR Performance
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
Dr Dan Plews: https://www.instagram.com/theplews/
In this episode of the Pillar Performance Podcast, Dr. Dan Plews interviews Mikki Williden, a nutritionist and expert in sports nutrition. They discuss various topics including their personal journeys in the low-carb high-fat space, the importance of protein in an athlete's diet, and the impact of stress on productivity and health. Mikki emphasizes the need for context-specific nutrition recommendations and highlights the role of protein in recovery and body composition. They also touch on the challenges of meeting high protein requirements and provide tips for incorporating more protein into the diet Chapters 00:00 Introduction and Catching Up 03:03 Evolution of Nutrition Views: Low-Carb High-Fat 09:30 Shift to Protein-Centric Nutrition 20:33 Challenges and Tips for Meeting High Protein Requirements 24:25 The Benefits of Increasing Protein Intake 34:33 Debunking Myths: Protein Intake and Kidney Health 43:12 Understanding the Relationship Between Protein and Cancer 46:21 Considering Individual Differences in Nutrition 48:16 Understanding FODMAPs and their Impact 50:27 Individualizing Protein Intake 53:24 Exploring the Benefits of Supplements 59:06 The Importance of Tracking Food Intake 01:04:03 Discovering Micopedia: A Podcast for Health and Nutrition Takeaways - Protein is essential for athletes and plays a crucial role in recovery and body composition. - The recommended protein intake for endurance athletes is around 1.2-1.4 grams per kg of body weight, but higher protein intake may be necessary for athletes with high training loads or following a low-carb diet. - Stress has a significant impact on productivity and health, and it is often overlooked in favor of focusing solely on diet and exercise. - Context-specific nutrition recommendations are essential, as there is no one-size-fits-all approach. - Meeting high protein requirements can be challenging, but it is possible with proper planning and incorporating protein-rich foods into meals and snacks. Increasing protein intake can lead to a leaner body shape and increased satiety. - Protein is more metabolically costly to digest compared to carbohydrates and fats, resulting in fewer available calories. - There is no evidence to support the myth that high protein intake damages the kidneys or causes cancer. - Individual differences should be considered when determining dietary needs, and auto-regulation is important. - For female athletes, there is no clear evidence to suggest that they need to do anything different from male athletes in terms of nutrition, but adjustments can be made based on individual experiences during different phases of the menstrual cycle. - FODMAPs, which are fermentable carbohydrates, can cause bloating and gastrointestinal issues in some people. It's important to be aware of FODMAP content in sports drinks and consider alternatives during training. Inflammation can be higher during the luteal phase of the menstrual cycle due to increased estrogen levels. Making dietary changes to reduce inflammation can be beneficial. - Supplements like black currant and magnesium can have potential benefits for athletes, but individual responses may vary. It's important to consider the quality and absorption of supplements. - Tracking food intake through a food diary can provide valuable insights into nutrient intake and help identify deficiencies or imbalances. It can also help educate individuals about their food choices and portion sizes. PILLAR Performance Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/ Tiktok: https://www.tiktok.com/@pillarperformance STRAVA: https://www.strava.com/clubs/1108245 Podcast: https://podcasters.spotify.com/pod/show/pillarperformance Mikki Williden: https://www.instagram.com/mikkiwilliden/ Dr Dan Plews: https://www.instagram.com/theplews/
In this conversation, Dom D'Agostino discusses his background in nutrition and neuroscience, his research on ketosis and its therapeutic effects, and the use of ketones in fueling performance. They explore the benefits of ketones for endurance athletes, the importance of metabolic flexibility, and the role of ketone supplementation. They also touch on the adaptation to ketosis, the dawn effect, and the relationship between ketones and exercise. The conversation concludes with a discussion on the intersection of strength training and endurance sports. In this conversation, the guest discusses his experience with specific movements in weightlifting and the benefits of incorporating different exercises to address weaknesses. The conversation then shifts to the topic of carbohydrate metabolism and the controversy surrounding high carbohydrate consumption in endurance sports. The guest shares his perspective on the importance of glycemic control and the potential long-term effects of high carbohydrate intake. They also discuss the use of supplements such as magnesium, alpha lipoic acid, and omega-3 fatty acids for performance and recovery. Takeaways - Ketosis can have therapeutic effects on the brain and body, stabilizing brain energy metabolism, neurotransmitter systems, and blood flow to the brain. - Endurance athletes can benefit from training their bodies to use fat as fuel and optimizing their glycemic control through carbohydrate titration. - Ketone utilization improves with sustained ketosis, allowing the body to produce and dispose of ketones more efficiently. - The dawn effect, a spike in cortisol in the morning, can impact ketone and glucose levels. - Strength training and endurance sports can complement each other, with power-to-weight ratio being a key factor in performance. In weightlifting, it is important to address weaknesses by incorporating different exercises that target specific movements and improve stability. - Ketone esters may have potential benefits for athletic performance, but it is important to use them strategically and avoid high levels that can cause an acidic load and impair performance. - The controversy surrounding high carbohydrate consumption in endurance sports highlights the need for individualized approaches and the consideration of glycemic control. - Supplements such as magnesium, alpha lipoic acid, and omega-3 fatty acids can play a role in performance and recovery. Chapters 00:00 Introduction and Background 05:26 Fueling Performance with a Super Fuel 13:12 Optimizing Performance for Endurance Athletes 27:56 Ketone Utilization and Adaptation 30:33 The Role of Carbohydrates and Timing 35:25 The Intersection of Strength Training and Endurance Sports 38:18 Addressing Weaknesses in Weightlifting 39:37 Exploring the New Endurance Sport: High Rocks 41:57 The Potential Benefits and Strategic Use of Ketone Esters for Athletic Performance 47:28 The Controversy of High Carbohydrate Consumption in Endurance Sports 50:53 The Role of Supplements in Performance and Recovery PILLAR Performance Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/ Tiktok: https://www.tiktok.com/@pillarperformance STRAVA: https://www.strava.com/clubs/1108245 Podcast: https://podcasters.spotify.com/pod/show/pillarperformance Dom D’Ogastino: https://www.instagram.com/dominic.dagostino.kt/ Dr Dan Plews: https://www.instagram.com/theplews/
Alex de Boer, an entrepreneur in the triathlon industry, began his journey selling wetsuits at triathlon events and eventually secured a license with Ironman, building it into Europe's leading wetsuit brand. After Ironman sold the license, he founded his own brand, De Boer, which focuses on high-end, innovative wetsuits and swimwear for triathletes and swimmers. Emphasising customer relationships and empowerment, Alex's story highlights the importance of seizing opportunities and following one's passion. De Boer, driven by a commitment to making athletes faster in the water, started with Jan Frodeno's endorsement of the Fjord 1.0 wetsuit. The brand has since partnered with top athletes like Daniela Ryf and Ben Kanute and aims to be one of the top swim brands globally. Takeaways - Seize opportunities and take risks in entrepreneurship - Building relationships with customers is crucial - Allow customers to make their own decisions - Passion for innovation drive success of De Boer wetsuits to fulfil their mission of making athletes faster in the water. - Partnerships with top athletes have helped drive product improvements. - The company is expanding into the swimwear market. Chapters 00:00 Introduction and Background 02:48 The Journey from Selling Wetsuits to Building a Brand 11:19 The Power of Seizing Opportunities 16:08 Passion and Innovation: Keys to Success in the Wetsuit Business 28:07 Recognizing a Gap in the Market 33:53 Creating the De Boer Brand 39:18 Aiming for Olympic Gold in 2028 PILLAR Performance Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/ Tiktok: https://www.tiktok.com/@pillarperformance STRAVA: https://www.strava.com/clubs/1108245 Podcast: https://podcasters.spotify.com/pod/show/pillarperformance De Boer https://deboerwetsuits.com/ https://www.instagram.com/deboerswim/
In this episode, PILLAR's Head of Research Dr Dan Plews interviews Hunter McIntyre, a world champion in HYROX. Hunter shares his journey as an athlete and his training methods. He discusses his background in running and wrestling, his transition to obstacle course racing, and his success in various sports. McIntyre emphasizes the importance of strength and endurance in his training, as well as the need for efficiency and power. He follows a training plan that includes a mix of low-intensity and high-intensity sessions, focusing on power, weight, and efficiency.
McIntyre also highlights the significance of aerobic fitness in HYROX and the benefits of maintaining a strong aerobic capacity. Hunter McIntyre discusses his coaching experience with world record-breaking athletes and his own training journey in various sports, including HYROX and Ironman. He emphasizes the importance of volume and efficiency in training, as well as the role of nutrition and supplements in optimizing performance. McIntyre also shares insights on the mistakes endurance athletes make when transitioning to HYROX and offers advice for training and competing in the sport. He discusses his sports nutrition company and the need for specific and effective supplements in the market. McIntyre also mentions his online training platform, Hunter's Academy of Strength, which focuses on educating athletes and improving their performance.
Takeaways
- Hunter McIntyre's success as an athlete is attributed to his dedication to training and his unique combination of strength and endurance.
- Efficiency and power are key factors in McIntyre's training, and he focuses on developing these qualities through a variety of exercises and sports.
- Maintaining a strong aerobic capacity is crucial in high rocks, and McIntyre emphasizes the importance of aerobic fitness in his training.
- McIntyre follows a training plan that includes a mix of low-intensity and high-intensity sessions, with a focus on power, weight, and efficiency.
- His training week consists of running, biking, and specific station work, with an emphasis on building stamina and maintaining aerobic fitness.
- Training volume and efficiency are key to improving performance in high rocks and other endurance sports.- Proper nutrition and supplementation can enhance athletic performance and recovery.
- Endurance athletes transitioning to high rocks should focus on race pace and avoid overtraining.
Chapters
00:00 Hunter McIntyre's Athletic Journey
08:35 The Power-Endurance Balance
13:24 The Importance of Aerobic Fitness
29:41 A Week in the Life of Hunter McIntyre
36:49 Coaching World Records and Training Volume
39:13 Efficiency and Fueling in Endurance Sports
46:08 Mistakes in Transitioning to High Rocks
50:27 Sports Nutrition and Supplement Gap
53:41 Hunter's Academy of Strength
Hunter McIntyre
Instagram: https://www.instagram.com/huntthesheriff/Youtube: https://www.youtube.com/ @HunterMcIntyre
PILLAR PerformanceShop online: https://pillarperformance.shop/Instagram: https://www.instagram.com/pillarperformance_/Tiktok: https://www.tiktok.com/@pillarperformanceSTRAVA: https://www.strava.com/clubs/1108245 Podcast: https://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6
In today’s episode Chelsea discusses her background as a runner and her transition to triathlon. She shares her early experiences in running, including the pressure she felt as a young athlete and the challenges she faced in finding the right training environment. Chelsea highlights the importance of finding the right balance between training partners and coaching. She also mentions her successful running career, including her personal best times in various distances.
Chelsea reflects on the realities of pregnancy and postpartum recovery as an athlete and the challenges she faced after winning Kona. She emphasises the need to enjoy the journey and focus on the opinions of those who truly matter.
Chelsea also mentions her favourite micronutrients from PILLAR Performance: Triple Mag and Ultra Omega.
Takeaways
Finding the right training environment and coaching is crucial for success in athletics.
Balancing training partners and coaching can be challenging, but it's important to find the right fit.
Pressure as a young athlete can impact enjoyment and performance.
Injuries can be a significant obstacle in an athlete's career.
Transitioning from running to triathlon requires adjustments and new training strategies.
Transitioning from Olympic distance to longer distances in triathlon can be a lifestyle choice based on happiness and well-being.
Having a strong support system is crucial for athletes, especially during pregnancy and postpartum recovery.
Winning a major race like Kona does not guarantee a smooth journey afterward, and it's important to manage expectations.
Enjoying the journey and focusing on the opinions of those who truly matter can lead to greater success and fulfilment.
Pillar Performance's Triple Mag and Ultra Omega are recommended micronutrients for athletes.
Chapters
00:00 Introduction and Current Location
10:14 Chelsea's Running Pedigree
29:30 Breakthrough Performances and National Titles
33:14 Importance of Training Environment and Coaching
36:40 Impressive Personal Best Times
37:39 Transitioning to Triathlon
38:07 Choosing Happiness and Longer Distances in Triathlon
39:07 The Importance of a Strong Support System
42:53 The Realities of Pregnancy and Postpartum Recovery as an Athlete
46:48 Managing Expectations After Winning Kona
56:54 The Expectation vs. Reality of Pivotal Moments
01:07:33 Enjoying the Journey and Focusing on What Matters
01:12:22 Recommended Micronutrients for Athletes: Triple Mag and Ultra Omega
Chelsea Sodaro: https://www.instagram.com/chelseasodaro/
Dr Dan Plews:
https://www.instagram.com/theplews/
PILLAR Performance
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6
Lucas Becker, also known as Byron Bay Chef, shares his passion for healthy and fresh cooking. He emphasises the importance of balance and flexibility in maintaining a healthy lifestyle. Lucas provides practical tips for beginners in the kitchen, such as getting organised, keeping it simple, and using versatile cooking methods. He also highlights the benefits of batch cooking and meal prepping to save time and money. Lucas encourages athletes to prioritise cooking their own meals to fuel their performance and avoid the cost and potential health risks of eating out. He shares recipes and tips on his Instagram and offers a comprehensive cooking course called Kitchen Hero.
Takeaways
Chapters
00:00 Introduction and Background
05:05 Finding Balance and Flexibility in Healthy Eating
10:07 Practical Tips for Beginners in the Kitchen
17:46 Cooking Basics: Eggs and Essential Equipment
33:01 Grab-and-Go Breakfast Ideas
40:27 Cooking for Athletes: Performance and Savings
42:39 Recipes, Tips, and Kitchen Hero Course
PILLAR Performance
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6
Chef Lucas Becker: https://www.instagram.com/byronbaychef/