Endurance Planet

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has energy powders enhanced with plant-based pea protein or whey protein, each option packing 20g protein per serving! And keep an eye out for new bars launching soon. EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at generationucan.com for that same 15% discount. Introduction Tawnee shares her wisdom about working from home (she’s done it for 10 years!) on her blog: (WFH) Isabelle asks: 50 and Breaking 3:30 in the Marathon? Hi Tawny and Lucho, I’ve been a fan since 2011 and I listen to all (well almost all) of your podcasts. These days I’m training for Boston. As I am self coached I often come up with questions but no one around can answer them, so I thought: I should just ask Tawny and Lucho! Here is a bit (or a lot) about me. I’m 49, turning 50 in 2020. I could tell you my height and weight but maybe it’s not relevant so let’s just say, I’m not too big or too thin I don’t think. My body type is on the more muscular side and when I got my genes tested, it said I’m a power athlete (alas not an endurance one) mainly because I’m double deleted in the ACE gene…I don’t think you ever spoke about that in your podcasts so it would be interesting to know what you think about this. I started doing triathlon when I was 35 and competed in mostly Olympics and some half and two IM when I had more time to train as a stay at home mom to two boys (13 and 15). Now I’m back to work but my husband is at home! I quit triathlon and does mostly running (and a little swimming and x-country skiing with the family). My first marathon I did CIM in 4:02 with maybe 35 miles per week training. For my second marathon in 2016, I decided to train more and I followed the Hanson’s method, which at the time found really hard especially going up to 50 miles per week. I did 3:44 and qualified for Boston (yeah!). For my first Boston in 2018 I trained again with the Hanson’s doing only up to 16 miles for my long runs. This was the year where they had a storm but I still did pretty well in 3:40. Came back the next year (2019) and decided to increase the mileage a bit with the same program. I wanted to break 3:30. I did 3:36. OK. Now of course I have to hire a coach, I’m doing NY the same year. She trained me like I never trained before. In August I did 18, 19, 20 and 20 on the week-ends. I was just exhausted. Then she had me take a break early September doing nothing (weird but I’m paying her, so I’m gonna do what she says). Coming back into it mid-September, I felt like superwomen. Then in September and October I ramped back up to 20 mi. The problem is I felt like I had lost the fitness because the ramp up was pretty slow.  Anyway, did the race: 3:36 again! I was devastated, after all that training. What went wrong? On the positive side I must say that my pace was pretty steady the whole time and did not deteriorate so much like in my previous Bostons… Now I’m back into training for Boston. Still doing the Hanson’s with added mileage. I’m planning on going up to 20 miles long run again (but not as many, maybe going 18, 20 and 19). Also will try to go up to 70 mi/wk. Honestly I can’t do more than that or else I have to do 2 runs per day and I would never see my kids. I already get up at 4:45 and come back from work at 6 and goes to bed at 8pm (pretty boring). Some other notes: I do strength training early in the season (DL, back squat and other things) I’m not injury prone thanks to Jay and the Balanced Runner whom I discovered on your podcast! Here are my questions: What should I do differently to break 3:30? Train for a 5k? Try to run 2x on the weekends? Do a different program? Jack Daniels maybe? Is breaking 3:30 in the realms of possibility since I’m not getting younger? Thanks so much, love you guys and the podcast. Forgot to mention a very important info. Here are different times at other distances. Which tells me I should be able to go 3:30? Mile: 6:14 5k: 21:30 Half-Marathon: 1:39:50 What the Coaches say: At a certain time in your season, the long run should be your key run and the thing you want to focus on adapting to. It would be worth cutting down your overall volume so you can adapt to a 20-mile long run. Once you feel comfortable running 20 miles, then you can add and adapt to other stressors. You highest volume should be 20 weeks out from the race. Then you can work on intensity. 8 weeks out, you can start focusing on volume at race pace. Four individual long runs doesn’t make or break a year. With coronavirus stopping racing for now, now might be a good time to try Luchos’ 20×20. Remember, your genes are not your destiny! You can absolutely succeed at marathons, even if your disposition is for power efforts. Your previous training logs will be a great guide for your future training. Your age (50) doesn’t matter! You have a lot more potential here. A foundation of speed will definitely work in your favor for marathon training. Janice asks: MAF & Marathoning in Your 50s Hi Tawnee and Lucho I love you guys! I hope you can help me figure this out. I have a question regarding MAF and marathon training. (Sorry for yet another MAF question) My history: – I’m a 56-year-old female runner. – have run 15 marathons – last one 2006. – run many 10K, half marathons. – a few oddball races such as a 64 km ultra. – stopped running marathons as it was just too hard and I wasn’t improving so I decided to focus on half marathons and 10Ks. I struggled over the last 14 years gaining momentum as I would see progress then get injured – mostly lower leg injuries. I feel like I have one more marathon in me and I was lucky enough to get a spot in the 2020 Berlin marathon. I ran it 30 years ago! I am not a fast runner (marathon PR was 4:01 way back in 1999). My goal is Plan A is to be about 5 hours and Plan B is to finish. (As of today, Berlin has not been canceled, but even if it is canceled my question applies to the next race). I seem to recall this coming up in another podcast where Lucho had said for someone my age and skill – that MAF was best – to keep healthy and to just finish. So back in September 2019, I did my first MAF test and my schedule is 4 days/week run at MAF(124 bpm) and one day at a faster pace – almost a tempo pace(depends on how I feel). So 80% MAF and 20%, not MAF. So this was fine for a while, MAF pace dropping slightly, it’s slow going but that seems to be how my body reacts. However, now as I start to increase mileage for the marathon I find that I am walking almost 95% of the time to keep my heart rate at MAF. To be honest, I’m usually on average about 128 bpm especially if there is a hill. At 124 bpm I am barely walking. For example, today I did 20 km at an 11:11/km which meant I was out for 3:43, which was mostly brisk walking. So my question is:  my training is mostly walking so how will I be able to actually run a race? Is the MAF training just teaching me to walk long distances? Is being out for almost 4 hours and only covering 20 km harming my progress to actually run? I was planning on doing two half marathons one in May and one in July leading up to Berlin in September – again not racing them but just getting the race prep and fueling in order. These two races are canceled this year but if I was to do them on my own or virtually, I don’t know if I could run 21.1 km as my training has been 95% walking at MAF-ish. As I increase mileage for the marathon – how does MAF fit in? Will I be out there for 6 hours or longer? Don’t I need to actually run at some point on my long run? On the plus side, I feel good after my long “run”. I guess what I am trying to say is that I’m worried I might not be training to run, or my long time out there by walking will cause harm. I’m confused. Am I on the right path? What the Coaches say: Article mention: science of MAF in a new paper by Dr. Phil Maffetone and Paul Laursen Maximum Aerobic Function: Clinical Relevance, Physiological Underpinnings, and Practical Application There’s nothing that indicates you should be going backwards, so that suggests something’s not working right… fatigue maybe? HR too low– probably. Tawnee would suggest doing an LT test to determine your zone 2 (as long as that intensity wouldn’t risk exacerbating your former injury!) and training there, even if it’s higher than MAF. See if that allows you to improve. Try going out and running for one week by feel at a MAF intensity (you should be able to breath easily through your nose). Track your HR over that time, and use that number in the future if it’s different from your true MAF. You do need to run to be able to run a marathon. Walking can be a valuable part of training, but, at the end of the day, you do need to run. Consider getting lab testing to see where your actually crossover point is, and then go by that HR. Intensity shouldn’t be coming into the equation here. Be diligent about PT exercises and maintenance work to prevent re-injury. Lee Smith asks:  MAF and Triathlon Training – 80/20 or more intensity? Hi Tawnee and Lucho, greetings from a wet and stormy UK! Great podcast, found you guys recently through following Tawnees video interviews with Primal Mastery online. Thank you for the great insights and entertaining content. My main goal for this question is to not have Lucho saying ‘we don’t need to read this whole thing through’ while mock-snoring! My background: 51 years old, decent school runner many years ago, track, cross country and played lots of football (the real football, not USA!), abandoned sports all through my misspent 20s, started running again early 30s, started triathlons 12 years ago. My results are weighted towards running, PBs 19 min 5k, 39 min 10k, 3:20 marathon. My biking is mid-pack at best (6 hour 112 mile). Swimming ok, 68 mins PB for 2.4. I would love to qualify for Kona, which is my middle-aged version of my school boy dream of playing for Liverpool FC! Basically I’d like some advice on MAF as applied to triathlon training as most of what I understand of MAF stems from running literature. I’ve been pretty devoted to an 80/20 MAF approach at my 130 bpm rate for about a year, with decent results (now at 7:40-50 / mile for a 5 mile track test from a start point last year of just under 10 mins). I am currently training for my first triathlons since I started MAF (I have a 70.3 in June 2020, full IM September 2020 in Portugal). Having started a Training Peaks program and done a build phase for the 70.3, I am now torn between continuing 80/20 MAF, or more closely following the written plan introducing much more tempo / intensity. I had always followed the Brad Kearns / Phil Maffetone view, that you just stick to training aerobically and, come race day, your body will be able to race just like our ancestors did away from a sabre tooth tiger. However that was while I was just training, not racing. With a couple of actual races scheduled (that I have paid for!) I am now much more skeptical about this! I’m sure some of our ancestors got caught by those tigers, didn’t they? So I’m not sure whether to: a) maintain the MAF fitness I’ve built so far and continue 80/20 MAF right up to the June 70.3, and treat that race like a high quality training event, as a build to the September full, or b) go more hell for leather for the 70.3, then recalibrate with MAF through June – July, and build again for the full through August? Last question guys, do you have any guidelines / suggestions about a MAF focus for running off the bike? My brick runs so far (all on treadmills after a Wattbike session) have started with a 1-2 mile high HR (160 + bpm), but then reassuringly stabilise to closer to my 130 MAF for a couple of miles, before drifting upwards again to mid 140s. My pace for these runs are about 8:30 min miles and increasing through the run to nearer to 8 mins. What do you think of a much more focussed approach of slower running with the aim of being much more aligned with MAF throughout the run, perhaps even walking the first mile or so to bring down that spike effect off the bike, with the goal of my specific off the bike run pace getting quicker over a longer time period? By the way, I have a woodway curve TM in my gym (I don’t use that for these bricks). You were wondering about the effect on MAF of curve sessions during your recent show. My own results are 8:50 mins / mile for a 1 hour test, around 1 min – 50 secs slower than my standard tests. RPE is higher due to the continuous uphill effect. What the Coaches say: Stick to 80/20, don’t add more intensity beyond that. Adding tempo should be good for you. It’s 70.3 pace, something you can hold for 4 hours. This isn’t really “intensity.” You should always take intensity with a grain of salt when you’re talking about the bike or swim. Since these two are non-load bearing, the risk of injury is negligible. You’ve achieved a lot with MAF, so it seems like you’re in a good place to experiment with adding intensity. Get a feel for your HR when you run off the bike. Some people have a high or low HR. Figure out your normal and use that to make sure you don’t start too hard. If you lose 30 seconds in the first mile, so what?! If you come off the bike and start at one-minute-too-fast, you might blow your race. But if you start one-minute-slow, you can easily catch that up! Your MAF HR should be a cap, not a goal off the bike. Don’t be too concerned about your pace in relation to your HR. Episode suggestion: ATC 304: Do Runners Really Work 30% Harder on Curved Non-Motorized Treadmills vs. Traditional Flat Treadmills? Plus: Running After Meniscus Surgery, How To Push Heart Rate While Cycling, and More Be aware of how the environment is impacting your MAF. The post ATC 309: Endurance Into Your 50s–From Sub 3:30 Marathons To The 80/20 MAF Approach, Plus: Try This Intuitive Week of Training To ‘Customize’ Your Aerobic Zone first appeared on Endurance Planet.

Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner or search bar (to the right of the page) or click the Amazon links in the show notes. Thanks for supporting the show. We’re joined by Brie Wieselman, a functional medicine practitioner from Santa Cruz, CA, who runs a successful online clinic with other clinicians serving patients all over the world, where she specializes in gut health, hormones, and female health. Brie is also a new mama, who gave birth around the same time as our host, Tawnee! They both had difficult journeys to ultimately welcoming their daughters, and they are also taking extra good care of their bodies in the postpartum phase with research-based, functional health methods that benefit mom and baby. For more about Brie’s services and inquiring about hiring her, click here. As mentioned in the show, if you’re curious about Brie’s experience with gestational diabetes, you can read more here. Also dive into her full postpartum recovery plan, which we discuss in length on this episode. This is Brie‘s third appearance on EP, the other two shows can be downloaded and listened to here: Foundations of Functional Medicine and Applications to Reach Optimization and Functional Healing For Endometriosis – The Role of Diet, Hormones, Gut Health and More. Also, if you’re interested in supplements mentioned during this show, check out Fullscript where you get access to over 15,000 quality supplements from over 300 trusted brands like Nordic Naturals, Pure Encapsulations, and Designs for Health. Fullscript guarantees their products are never past expiry, counterfeit, or stored incorrectly. Make sure to sign up using our link.   On this show: Timeline for the postpartum phase Around 1 year On average, the relaxin hormone remains in the new mother’s body for up to 6 months minimum, but longer in women who continue to breastfeed. 100% of women who give birth will have diastasis recti to some degree Every woman who has delivered a baby should see a pelvic physical therapist. In France, every woman who has delivered a baby gets a prescription for PT sessions. Evidence-based app for resolving diastasis recti: Every Mother Study: Every participant who completed the workout program fully closed their diastasis recti gap Brie is passionate about breastfeeding through the first year as there are many health benefits for both mother and baby: Breastfeeding and Autoimmunity: Programming Health From the Beginning A Breakthrough in the Mystery of Why Women Get So Many Autoimmune Diseases  Breast-Feeding and Diabetes: Long-Term Impact on Mothers and Their Infants Breastfeeding may help prevent type 2 diabetes after gestational diabetes Self-care for athletic moms Respect and trust your body. Your journey is unique to you! Be patient and gentle to yourself. Focus on strength before stretching and high levels of cardio. Start slow/conservative and work up. Make sure you adhere to a healthy, sustainable postpartum phase for yourself. Nursing and supply Undersypply affects 20% of postpartum women. Mother’s milk supply is largely determined by postpartum hormones in the beginning, but at a certain point (around 8-10 weeks), it becomes based more on supply and demand. There are many different versions of tongue-ties. Have your baby properly checked for tongue-tie issues (it’s more common than we realize). Don’t go low calorie thinking you need to jump weight loss because your milk supply may be affected. No intermittent fasting; it’s too much stress on the body. For some women with low supply, there are data suggesting that the keto diet can work well. A New Study Reveals Important Role of Insulin in Making Breast Milk Stress lowers milk supply/output Postpartum recovery for mom and baby Link to Brie’s blog Additional links for supplements mentioned on this episode: Thorne Basic Prenatal Magnesium glycinate Thorne Cal-Mag Citrate powder DHA Liver and organ powder ProbioticThe post Brie Wieselman: Postpartum Recovery Plan – A Functional Health Approach For Athletic Mamas and Baby’s Wellbeing first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has energy powders enhanced with plant-based pea protein or whey protein, each option packing 20g protein per serving! And keep an eye out for new bars launching soon. EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at generationucan.com for that same 15% discount. Announcement: The April 18th MAF meetup is cancelled for now. Article discussion: The right kind of exercise to help boost your immune system “The compelling link between physical activity and the body’s defense system.” This one is super in-depth! Upper-respiratory infections increased when no exercise was present. Hard exercise (marathon distance) also increased likelihood of infection. Moderate exercise decreased risk of infection. Low calorie diets also increase your risk of getting sick. Volume and intensity can diminish your immune system when you go outside what you’re adapted to. Tawnee’s takeaway: stick to MAF right now. With races cancelled, now’s not the time to try to set PRs or crush your workouts. Just focus on comfortably and safely building your base. Lucho’s takeaway: pay attention to your mental health. Don’t do any workout that feels like a mental stress. You Can’t Boost Your Immune System But You Can Sure Suppress It by Steve Magness This one is simpler, more practical, and somewhat intuitive. Karvonen Formula Marco W. asks: Cancelled Spring Marathon Because of COVID-19, What To Do? How would you handle the training if you cannot run any spring marathon because of covid-19 and instead aim at running in the falls? End the current cycle and start a new one? Transition smoothly between both? I just don’t wanna lose what I’ve been gaining for this training cycle. Best regards from Belgium, Marco PS: I wish you to remain strong and healthy. That’s what matters most! What the Coaches say: You’re going to lose your marathon-specific fitness that you have right now, and that’s a good thing. You have 30 weeks to regain that fitness, which is great. Pullout now and have a rest block. This doesn’t mean laying on the couch. Recoup as necessary (1-5 days). Then jog easy every other day about 5K for a week. After that, you want to maintain your basic aerobic fitness by reducing your fitness to 50% for the next month. We all need to have this new reality about what we should be doing right now. We should not be trying to maintain peak fitness. Look at this unexpected period as a gift to rest and recover so we can come back stronger in the fall. Scott asks: What Now? Dear Coaches, They canceled my event due to the Coronavirus. I have been training for this marathon since mid December. I have followed my training plan to the letter. I hit all of my key workouts: long runs, intervals, hill repeats and tempo runs. I was ready to crush it. The event is not giving refunds but if we finish the race they will send us our finishers T-shirt. I wanted to try and compete for a podium finish. Question: Do I do the virtual race? I really thrive on the energy of having hundreds of others around me to push me along. It’s hard to say if there will be another opportunity anytime soon but how do you motivate yourself to do a 26.2 mile virtual race? And if you don’t do the same course as others then how can you say that you really made the podium or gauge how you have done in comparison to others. I agree to the caution that society is taking in light of the health concerns but I really just wanted to voice my frustrations. Sorry if I sound superficial. Kindest Regards, Scott What the Coaches say: What situation are you in in terms of family? Don’t put others at risk by pushing yourself, possibly getting sick, and passing that on to loved ones. Instead of going for the podium, consider just finishing the race as easily as possible. If you don’t feel like you’re putting yourself or others at risk, then go for it! Amy asks: How to mentally deal? I’ll admit, my sport (triathlon) is a big part of my identity, for better or for worse. And now this spring (possibly even this year) it seems to be looking like no racing will happen. I’m already going a little crazy and feel lost, and it’s adding stress which I know isn’t good. How do I revise my training is one question (I focus on Olys and 70.3s), but I’m also curious to hear the coaches’ thoughts on how to mentally deal with all these abrupt changes due to the coronavirus. I think we’re all feeling a bit lost and isolated right now. PS – I don’t want to sound like a selfish jerk, as I know there are worse problems in the world right now, but I’m just being honest. What the Coaches say: The races will still be there when this is all over. Have faith that you’ll get back to your normal. Your identity hasn’t changed just because your races have been temporarily moved. You’re not quitting. You are still a triathlete whether or not you have a race on the books. You choose to be a triathlete. Find comfort by virtually connecting with other people in the same boat. Consider Zwift for the treadmill or bike and still count yourself as part of the triathlon community. Start looking ahead to what you can do in the future. Use this time to explore other aspects of your identity. Not that it’s bad for your entire identity to be wrapped up in triathlon. But if there are other important elements in your life, figure out how to develop those more. The post ATC 308: Coronavirus Adjustments–‘Safe’ Exercise Guidelines, Adapting To Your New Race Season, and Mentally Managing Abrupt Changes first appeared on Endurance Planet.

Sponsor: Our shop page includes the gold-standard supplements by Thorne Research that athletes trust. Whether for performance, improving wellbeing or enhancing health (or all of the above) Thorne Research will have a formula that fits your needs and it’ll be backed by clinical research and 100% quality. Some of our favorites by Thorne include Multivitamin Elite, Vitamin D/K2 drops, Basic Prenatal, Cal-Mag Citrate, Creatine, Meriva 500-SF, Bio-Gest (digestive enzyme), L-Glutamine Powder, Iron Bisglycinate, Beta-Alanine, Basic B Complex, and Thorne’s Sleep Bundle for Athletes. Lexi Miller is a Colorado-based running coach and community manager at Lifelong Endurance. She previously worked in the mental health field, primarily with adults recovering from eating disorders (ED). On this show, we discuss the psychology of EDs, disordered eating and body dysmorphia, and particularly athletes suffering from one or more of these conditions.   On this show: What is the difference between an eating disorder and disordered eating? Individuals with an eating disorder are clinically diagnosable. Examples of eating disorders include: anorexia nervosa, bulimia nervosa, orthorexia, binge-eating disorder, and food aversions. Disordered eating doesn’t fall into those categories above, but it is a term used for unhealthy eating behaviors/worries. It’s imperative to understand why an athlete wants to go on a diet. Lexi is a huge fan of intuitive eating. She doesn’t like to label food as “good” or “bad.” In her practice, she might encourage individuals to look at protein and carbohydrates and when they will serve the body best in regards to performance and recovery. However, if someone is at-risk or fixating, she recommends seeing a nutrition specialist. What characteristics do “good athletes” and someone with an eating disorder have in common? Rigidity and lack of flexibility Over compliance, over coachability, and dependence Obsession All-or-nothing personality Study: “Good Athlete” Traits and Characteristics of Anorexia Nervosa: Are They Similar? There is a value in having the right coach that can monitor and encourage health. These disordered traits are more prevalent than we realize. One of the hardest things about eating disorders and disordered eating is that so few people get help because they are looked at as being normal. To outsiders, the individuals are seen as looking great and healthy, but it’s far from the truth. Men (and athletes) are underdiagnosed because they are encouraged by society to push through pain. In our society, it’s glorified to be mentally tough, self-resilient, and self-disciplined; to not do that, is a sign of weakness. If any of this is resonating with you: seek support, make an appointment with a therapist. How would someone know if they have a binge eating disorder? Eating for comfort rather than hunger, eating due to an obsession, eating past the point of being full and to an uncomfortable level. How would a coach help guide someone in the right direction if they are exhibiting these traits? Talk about how amazing the human body is. Have positive conversations about how the athlete feels in their bodies. Having conversations about how bodies change over time. Coaches should create a healthy dialogue but also encourage an athlete to seek help when needed! Stay away from complimenting people’s bodies. Can people fully recover from an eating disorder? Yes and no Be aware of your triggers Be aware of your thoughts and stories you’re telling yourself Continue to keep a close support network Can people integrate recovery while participating in sport? Individuals can get to a point where they can train and work on recovery. But recovery has to be your priority. Ask yourself why training is so important right now. Schedule an appointment with a dietitian or therapist. Start practicing mindfulness and meditation. Does the sport bring you joy? Write down your values! Make sure you have a balance in your life. Orthorexia is an obsession with eating clean and healthy foods. Two resources mentioned: Life Without Ed by Jenni Schaefer Making Peace with Your Plate by Robyn Cruze The post Lexi Miller: Eating Disorders in Endurance Sports–Common Traits Between ‘Good Athletes’ and ED Patients, Risk Factors, The Road to Recovery, and Pursuing Health first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. Keep an eye out for new bars and protein-enhanced powders being launched by UCAN soon! EP fans get 15% off UCAN, shop now. You can also use the code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount. Janine asks: Maintaining Endurance Base during strength focus I’ve been a listener and fan of Endurance Planet for several years now, but this is my first time writing in with a question.  Thanks for all the great content – I really appreciate your work! My main question is:  How much endurance training is needed weekly to maintain a moderate endurance base during a period of more focused strength training? Background:  I’m a 49-year-old female with some background in running and triathlon since my early 30s.  I’ve completed a few marathons as well as various distance triathlons (my only Ironman race was 8 years ago, I’ve been doing shorter distances recently).  I am somewhat injury-prone, having struggled with IT band and piriformis issues multiple times.  I’m also a martial arts athlete, and have had 2 knee surgeries (ACL, meniscus) in the past 3 1/2 years related to martial arts-related more traumatic knee injuries. I decided I needed to get stronger, so I started going to CrossFit and have gotten hooked.  I enjoy the training and community there a lot.  My plan is to take this next year and really focus on getting stronger through CrossFit.  My question is on how to not completely lose my aerobic endurance during this process.  I’d ideally like to be able to at least run a 10K without too much trouble. I currently do CrossFit 3 days per week (M/W/F) and martial arts 3 days per week (Tu/Th/Sa).  I’ve only been running once a week (Sun), and it doesn’t feel like enough to maintain running fitness. Questions: 1.  How many endurance sessions per week would be good in this situation?  Keeping in mind the fact that I’ve got a job and 3 busy teenage kids at home…… 2.  Should I just run, or do one session each of run, bike, swim? 3.  Should my endurance sessions mostly be done in Zone 2/MAF range?  Or does this not matter given the low volume? 4.  When would be the best days to fit in the endurance training to allow for recovery from all of this?  Should I double up on the CF days?  Or on the martial arts days?  (Btw training intensity at martial arts is not too high – it’s much more technique-focused). What the Coaches say: How much do you want to sacrifice? You would have to sacrifice CrossFit or martial arts. How much can you do? How dedicated are you to the 10k? You have a good baseline that you can fall back on. If you want to finish a 10k, you wouldn’t have to change anything. One long run a week is plenty. Most importantly, continue to enjoy what you’re doing! Enjoy yourself above everything else. You have a good mix of everything: the power from Crossfit, the distance from running, and martial arts is a central and peripheral nervous system based movement. Stick to one run a week, but if you can add another one, then do so. But do not add the run before a martial arts or a Crossfit workout. Martial arts and Crossfit are skill-based workouts, and fatigue hinders your skill; as an injury prevention method, you do not want your legs to be weak before you do one of these workouts. One way to tweak adding in another run would be to add it in after the Crossfit workout (when you’re tired). 3 miles when you’re fresh and rested vs. when you’re you’re already tired are two different workouts. Dedicated athletes tend to forgo enjoyment for the sake of doing what is right. Biking could be a good way to add some aerobic fitness with little risk of injury. Create your own Crossfit workout that includes more running. Run intervals in conjunction with CrossFit might be a good way to fill in some gaps. Be very gentle! It would be easy to overdue the CrossFit portion, so don’t push too hard (i.e., use bodyweight movements). To lessen the strain on your knees, you may want to do core and upper body workouts for the first few sessions, then as you test your durability, you can gradually add on to that (e.g., air squats, wall sits). Isometrics are a very effective way to develop strength without compromising structure. Modify everything as needed! You can also substitute the running with some biking intervals in conjunction with Crossfit. Questions to potentially reflect on: What does it mean to run a 10k for you right now? Do you want to finish, or do you want to perform? Why does a run 1x a week not feel enough? You can also oscillate between running and Crossfit, while not going overboard. Some weeks can lean towards more running and some towards Crossfit. Even a 10-minute jog after a Crossfit class counts for something! Lindsay asks: Tapering?! Hi Tawnee. I love your show and look forward to it every week. It broke my heart to hear about Siri Lindley. What an exceptional human being. She’ll be in my thoughts. I have a general question about tapering and the conventional wisdom. Most coaches seem to say that during your taper you should cut way back on volume, but maintain intensity, even for Ironman distances. They also say that the longer the race the longer your taper. This all seems backwards to me since you gain and lose endurance so much faster than you gain and lose speed or even muscular endurance. Wouldn’t it make more sense for iron people to reduce training stress by reducing intensity and leave their endurance workouts alone? And wouldn’t that suggest that iron people should have the shortest tapers, since we can’t even skip one long run without feeling it the next week? I’m wondering if the conventional wisdom is extrapolated from studies on shorter-distance athletes. It makes perfect sense that if you’re training for a 5k you can taper with plenty of intensity and lower overall volume since a good training plan gets progressively more race-specific. I also suspect that any athlete benefiting from a three week taper is really just recovering from overtraining. Am I thinking about this wrong? Is this just wishful thinking? I hate messing up my beautiful training routine for some silly race haha. What the Coaches say: They disagree a little that you gain and lose endurance much faster than you gain and lose speed; it goes back to the baseline. The taper is meant to elevate you for your race. Your taper is determined entirely on the previous 8-12 weeks. The point of a taper is for compensation. You have to go into a state of overreaching (or be at your peak) before your taper. Lucho is a fan of the decay taper (a slow, gradual reduction). You don’t maintain intensity during a taper. There is a 40-60% reduction in volume intensity. Keeping frequency may help with avoiding staleness and keeping everything loose and activated. Tapering can be so individualized, though. The main goal is to reduce fatigue. If you use Training Peaks, an easy metric to look at is Form. Your confidence going into a race trumps everything! The post ATC 307: Tapering Ain’t Easy, Here Are Some Strategies To Help You Nail It, Plus: Maintaining An Endurance Base When Goals Stray, first appeared on Endurance Planet.

Sponsor: Body Health’s PerfectAmino® 300-count Tablets are NSF Certified for Sport, so you can trust that they’re clean and free form contaminants and banned substances. What you see is what you get. Please note: at this time it’s just the PerfectAmino® 300 count bottles that are NSF certified but all PerfectAmino® is made under the same roof with the same standards.  PerfectAmino helps you fight fatigue, maintain and/or build lean muscle mass, and better sustain your training loads. It literally counts toward protein grams in your diet and vegan friendly. Buying PerfectAmino through us helps support the podcast and ensures that you are getting the highest efficacy and quality care in your supplements rather than risking old, poorly stored, less efficacious supplements bought elsewhere on the internet. Welcome to episode 15 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Anonymous asks: Is LCHF bad for bone health? Hi Tawnee and Julie. Long time listener and a few-times question writer— thanks for all the great advice! Yesterday I read an article about a study (link to article) that found that suggested that low carb or keto diets can have negative effects on bone health. I’ve been fairly low carb since my early teens (I’m now 25), but definitely dealt with some disordered eating, through my background with a competitive weight class based sport. I had a brief bout of amenorrhea in junior high, but have since gone back to a normal cycle, and I think I sit at a healthy body weight (125lbs, 5’5). But I did jump on the keto train pretty early on, and maintained that for three half ironmans, and began to reintroduce more carbs as I was training for my first ironman in sept 2019 (think fruits, sweet potatoes, potato, beet chips, the occasional bread or rice), and then went back to a lower carb diet again in the fall post-ironman. This article about bone health worries me, especially since the birth control I’m on (depoprovera) is also known to decrease bone density. Do either of you have any thoughts on this? Even though my relationship with food has improved a lot over the years, the thought of switching back from a low carb diet sort of makes me panic. I wouldn’t know where to start, even though I can’t even remember why I think carbs are so bad. Should I add more carbs to my diet? What the Coaches say: The Study: A Short-Term Ketogenic Diet Impairs Markers of Bone Health in Response to Exercise Summary: long-term effects of the low-carb, high-fat (LCHF) diet are unknown, but this short-term study showed that a low carbohydrate diet has negative effects on the bone modeling and remodeling process. Only a 3.5-week intervention; the authors say that is was long enough to get adapted to low-carbs Participants: elite race walkers; 23 males, 5 females High carb condition was high Low carb condition was low Protein was also pretty high at 2g per kg This was not about calories/energy availability; energy intake was matched for both conditions Test block of a 2hr walk at 75% VO2max 3 times over the study (baseline, adaptation, restoration) they collected blood samples to get serum bone markers A summary of the results: in the LCHF group, the marker for bone breakdown increased while it decreased in the level of bone formation (with only partial recovery) after a 3.5-week intervention while training at substantial rates. Mechanism of breakdown: “Results from several studies have shown that if you start an endurance exercise with low glycogen availability then it stimulates the release of cytokine-interleukin6 from the exercising muscles. IL-6 has been hypothesized to increase the activity of another receptor (K B-ligand) which controls bone turnover by increasing bone breakdown.” Bone health is just one of many reasons Tawnee does not recommend long-term keto for people, and specifically for women. <100g carbohydrate a day is not safe and usually has unintended side effects. This study also mentions, “to date, no studies have examined the effects of longer-term restriction of carbohydrates (CHO) at rest or in relation to exercise, although in animal models and children with intractable epilepsy, chronic adaptation to a ketogenic LCHF diet is associated with poor bone health.” Is Louise Burke (a renowned sports scientist) anti keto? Somewhat. “The plural of anecdote isn’t evidence.” Tawnee listened to a 2016 podcast with her on it discussing LCHF and she lands in the middle somewhere with a big emphasis on periodization. But at the end, she did say that she wouldn’t recommend LCHF for performance until there is more evidence for it, which is exactly what Tawnee would expect a seasoned scientist to say Low energy availability When restricting ⅓ of your macronutrients, it becomes incredibly difficult to meet your energy needs as an endurance athlete Have you replaced your carbs with anything substantial? Extra fat or protein? Might be in an energy deficit For people without disordered eating, what does this study mean? There is potential that going too low-carb for too long can lead to a decline in bone strength Take it for what it is, and if you especially feel like you are LCHF and not meeting your energy needs as an athlete, start reintroducing more carbs and see how you feel Do we have evidence elsewhere of long term keto on bone health? Yes (see below). However, this was not a study of athletes! Study: Long-term Effects of a Ketogenic Diet on Body Composition and Bone Mineralization in GLUT-1 Deficiency Syndrome: A Case Series “Our data suggest that maintaining a ketogenic diet (KD) for more than 5 y does not pose any major negative effects on body composition, bone mineral content, and bone mineral density in adults with GLUT-1 DS, a finding that is at variance with previous reports focusing on children with intractable epilepsy. Further studies with larger sizes are needed to confirm and expand our findings.” Take home message: We don’t need to be pushing hardcore keto year-round For female athletes, step away Start with small changes, maybe make some oatmeal but use less oats and more chia seeds, nuts, or berries. The scariest part of change is the thought of it, and how we’re certain it will cause us to lose control. A question to ask yourself “how is this fear of carbohydrates serving me?” If you’re going to trend toward lower-carb: Be sure to get adequate food sources of calcium (see list below) Foods high in calcium that aren’t starchy carbs or dairy (with more calcium than cow’s milk, i.e. between 150-350 mg calcium per serving compared to 138mg in 4oz cow’s milk): ¼ cup Sesame seeds 3.75 oz canned Sardines w/ bones 3 oz Canned wild salmon with bones–those bones! 1 cup Greens- collard greens, spinach, turnip greens, beet greens, mustard greens Bok Choy  Almonds 1 tbsp molasses Most likely supplement with Vitamin D, K2 (we like Thorne D/K2 drops). If D is below 30 ng/dl then that could signal a problem, definitely supplement. Vitamin D is not in that many foods; the sun is important.  Vitamin A and Magnesium Vitamin A: liver, egg yolk, cod liver oil (cod liver oil also has D) Magnesium bisglycinate by Thorne + foods: spinach, pumpkin seeds, tuna, almonds, dark chocolate, avocados, bananas Weight-bearing exercise– spine and hips under load! Lift heavy things. Not just chronic endurance. Check your stress! Chris Kresser states, “Cortisol indirectly acts on bone by blocking calcium absorption which decreases bone cell growth, and even a short bout of elevated cortisol may cause a decrease in bone mass. Several studies suggest that high cortisol may lead to decreased bone density.” Jessica W. asks: Intermittent Fasting for Women? Hi. This is a question for the HPN podcast editions. I would love to hear your ladies’ take on intermittent fasting specifically for women but even more specifically for women over 40 who are endurance athletes. Is it useful from a general health perspective and/or performance perspective? I understand being fat adapted but is IF the way to go for women? What about increased cortisol levels caused by IF? When Brock and Lucho were hosting Endurance Planet they always talked about skipping breakfast (fashionably known as IF lol) but then in their answers to the ATC questions they would say things like, “Listen to your body.” How is IF listening to your body if you are ignoring hunger signals? Really enjoy all of the Endurance Planet shows. You are doing a fantastic job! What the Coaches say: IF for women: Don’t IF if: Recovering from adrenal imbalances Recovering from an eating disorder Struggling with severe insomnia with frequent waking Trying to conceive & have known hormone imbalances Pregnant or postpartum If lacking energy balance (under-eating or over-exercising); IF can give your body a further signal you are starving and does nothing to help your health or performance. If struggling with cortisol imbalance or HPA axis dysfunction (often seen on DUTCH tests) it can be difficult to stabilize blood sugar. Compounded with long periods of no eating (daytime longer than 3 hours or overnight fast of 12+ hours) not only makes you feel worse but can worsen health. Symptoms that you might see in these cases:  anxious, lightheaded, angry, short of breath, blurry-eyed, nauseated, alarm state/panic. Study: Within-day Energy Deficiency and Reproductive Function in Female Endurance Athletes An observational study (not able to define a causal relationship between WDED and health) The more time during the day that you spend in a negative energy balance, the more at risk you introduce for menstrual dysfunction (and RED-S symptoms), EVEN IF your total daily calories end up balancing out with your energy expenditure and 24hr energy availability is adequate (ie the MD and eumenorrheic athletes had similar energy availability overall, it’s just that the MD group didn’t balance out their calories very well within the day and spent too much time in negative energy balance). In other words, fasting all day then eating a ton in the evening is not a good strategy and still puts you at risk hormonally and otherwise Don’t let body weight be your guide on how much you need to eat and/or IF. “Most female athletes with long-term energy deficiency are reported to maintain a steady body weight and body composition within the normal range, independent of their reproductive function. Therefore, other metabolic mechanisms may be involved, such as a reduction in RMR and/or non-exercise activity thermogenesis (NEAT) 10, as well as in increased work-load efficiency.” However, MD subjects had 19% lower FM and 14% lower relative FM compared to eumenorrheic subjects, although there were no differences in training volume or exercise capacity. Energy availability says a lot “Low EA with or without disordered eating (DE) behavior is related to endocrine alterations leading to several health and performance impairing conditions including menstrual dysfunction (MD), gastrointestinal problems, impaired bone health, and increased injury risk.” Going under energy balance by -300 calories enough to tip you over into negative outcomes?? “A desirable range of EB of ± 300 kcal has been suggested, since 300 kcal corresponds to the predicted amount of liver glycogen for female athletes. Exceeding the threshold of EB below -300 kcal, could potentially accelerate biochemical pathways associated with energy deficiency20 and compromise brain glucose availability and thereby normal gonadotropin-releasing hormone (GnRH) neuron activity and luteinizing hormone (LH) pulsatility.” What this study looked at: Investigate if female elite endurance athletes with menstrual disturbance (MD) with similar reported 24-hour EB and EA as eumenorrheic athletes spend more time in a catabolic state and have a larger magnitude of within-day energy deficiency (WDED) compared to eumenorrheic athletes. Furthermore, it was our intent to investigate if WDED is associated with suppressed RMR and endocrine alterations in these athletes. 25 subjects, 15 with MD  Results: 24 hr EA and EB was similar No association between body comp and WDED Subjects with MD had lower RMRratio (measured RMR/predicted RMR), lower estrogen, higher cortisol, and a trend toward lower T3 Subjects with MD spent more time with EB < 0 kcal and < -300 kcal compared to eumenorrheic subjects (Table 3). smaller magnitudes of hourly energy deficits (closer to 0 kcal) were associated with higher estrogen levels. Subjects with MD had significantly more meals/snacks per day compared to eumenorrheic subjects A sub-analysis, excluding oligomenorrheic subjects, showed a more pronounced difference between amenorrheic (n = 11) and eumenorrheic subjects in EB. The more hours spent with energy balance EB < 0 kcal and < -300 kcal (eg catabolic state), the lower the RMRratio and estrogen and the higher the cortisol levels (Table 4). In addition, smaller magnitudes of hourly energy deficits (closer to 0 kcal) were associated with higher estrogen levels. Athletes with MD spent 24% more hours in EB < -300 kcal compared to eumenorrheic athletes, providing a potentially more profound catabolic state. Animal studies suggest that the reproductive function is responsive to hourly changes in metabolic fuel. Loucks and Thuma demonstrated that women with a shorter luteal phase (11 days) are more susceptible to energy deficiency in terms of endocrine alterations compared to women with longer luteal phases (12-14 days). As discussed by the authors, women that by nature have a slightly shorter luteal phase may be of an increased risk of developing MD when exposed to energy deficiency. Thus, the eumenorrheic athletes with a high number of catabolic hours in the present study may be women with a more robust reproductive function. On the other hand, it is unknown whether these athletes may have had subclinical MDs associated with energy deficiency such as anovulation or luteal phase abnormality. Email tawnee@enduranceplanet.com if you would like a copy of the full article Study: Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects—A Narrative Review of Human and Animal Evidence 4 weeks of intermittent energy restriction (IER), 4 days out of the week, at a 70% energy restriction (ER) ER + 3 days at ad libitum eating amongst nine normal-weight young women, classified as unrestrained eaters, resulted in: increased feelings of hunger worse mood heightened irritability difficulties concentrating increased fatigue eating-related thoughts fear of loss of control and overeating during non-restricted days The post HPN 15: Is Keto Bad For Bone Health? Plus: The Risks of Intermittent Fasting For Female Athletes (And Why We Say ‘A Hard No’) first appeared on Endurance Planet.

Sponsor: You hear us talk about UCAN all the time. Many of our athletes and listeners swear by it. How about you? Maybe you’re ready to try UCAN but don’t know where to start? We have the perfect solution: Click here to get more than 50% off your UCAN Tri Starter pack. The Tri Starter Pack includes a sample of all the best UCAN products for just $15, normally $30. This deal is exclusive to our EP audience and not offered to the general public. And for all your regular UCAN shopping: EP fans get 15% off UCAN, just click the UCAN link to activate the discount or use code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount. Announcements Next MAF Meetup: 8am PST April 18th at Laguna Beach High School Natalie asks: How to not be a stressed out athlete? As coaches and athletes, you guys are no strangers to “what it takes” and also no stranger to pushing yourself beyond what is healthy, like Dr. Phil Maffetone said- fit but unhealthy athletes. Most if not all of us endurance athletes go through it at some point: a lot of added stress trying to “do it all.” It’s not signing up for the race/challenges that’s stressful, it’s finding the time and pushing our bodies to get the work done- from the moment we wake up to the moment we hit the pillow. Waking up at 4am to train, fitting in more training after work or when kids are at school, or anywhere between. Plus all of life’s non-sport demands that keep us on the go all day. Kid time. Jobs. Tension with our partner over training & time spent away. Our intentions are genuine, but sometimes figuring this all out can push us into a big stress state (or burnout) even when we’re trying to avoid that. This show helps us be healthier athletes, so how can we pursue our goals in sport and not be so stressed out about how to get it all done- mentally stressed and physically overstressed? How do we keep our body in check when we’re asking a lot of it? How do we keep a positive mindset about how our fitness is progressing when we know “it could always be better if we had more time”? Or missing workouts? Or the sacrifices? Even healthy eating can be another stress to find the time for cooking and food prep! What the Coaches say: Imbalance and sacrifice has to happen. It’s important to be aware of what you’re sacrificing and be ok with it. Eliminate doubt to keep a positive mindset. Look back at your training logs and see when you missed workouts. Can you see how they helped you recover better so you could actually progress? Have a coach who is sympathetic. Shift expectations for your race goals until life settles down. Don’t fall into the “no pain, no gain” or FOMO traps. Practice fighting the urge to become irritable and moody when you’re forced to skip a workout. Reframe the negativity: ask yourself, “What can I take away from this day?” Develop the mindfulness skills to be ok with whatever happens. It’s better to show up for a race undertrained than wrecked and overtrained. Learn how to set boundaries so you don’t push yourself over the edge. Be mindful of your spouse’s communication methods to express his/her discontent with your workouts. Pick up on that and work through those issues directly. You can’t just ask your partner to accept all the time you spend away doing workouts… they have to receive something too. Perhaps compromise or negotiate. DON’T TRY TO BE PERFECT! At the end of the day, you chose this life for yourself. Remember why. Get back to the root of why you are where you are. You can always bail on a race if you feel like it’s having a truly negative effect on your family and life. Prioritize what’s really important. In terms of food, prep ahead! Rose asks: Long Run Duration For Masters Marathoner Hello Tawnee and Lucho and other coaches: I am running the Big Five marathon in South Africa on the Entanbi Game Preserve on June 20th, 2020.  I am a 52 year old female and I have run 9 marathons. My last marathon was in 2017 in Bar Harbor, Maine.  I am prone to injury. I tend to have issues with my piriformis and also some tendinitis and planter fasciitis in the feet.  My only goal is really to finish and since I’ve done quite a few marathons, I know the basics of training. However, I do want a little bit of structure and help so I have signed up with Coach Mosley, who offers training plans and minimal coaching through email. (https://www.myprocoach.net/)  I signed up for the masters intermediate training plan.  The longest run on this plan is 2 hours 45 minutes. I was concerned about this and sent an email to the coaches.  My last couple of marathons have been over 5 hours and so it makes me a bit nervous to have the longest run before the marathon be less than 3 hours.  Here is their response: Length of Long Run “It is a good question and I am happy to explain the reasoning. You’re right, the longest Aerobic Endurance Run in your plan is 2 hours 45 minutes in Week 14. There is no doubt that a 3-hour run (or longer) can be a great confidence booster. However from a training and physiological standpoint, there are more downsides than upsides. One of the most common reasons that marathoners don’t make it to the start line is injury. Our training plans will gradually and safely progress your endurance to a point that you will be able to complete your marathon strongly.”  I agree with them 100% that injury is a big concern, particularly for master runners like myself who are prone to injury when I increase my distance.  However, the South African race on a game preserve is on a difficult course. They have a 7 hour cutoff time and I’m pretty confident I can make it. Also, there will be wild animals out there and so I’m not joking when I say I don’t want to be the slowest runner. I’m thinking about increasing my long runs a little just so I have the confidence to finish the race.  I’m not sure if I should try to do 5 hours. I know that time on my feet is really important. Another idea I had is to split my running with this elliptical machine at my gym called the Octane Fitness Elliptical.  It really seems to mimic running. I know it’s not a substitute, but I thought it could help by keeping me on my feet for longer, but not increasing my chance of injury like running would. Any advice you can give would be great.  I’m 18 weeks out so I’m hoping you might get to my question while I’m still in my early training days. As I mentioned to Tawnee in an email, I love your show and all the advice you give.  It’s also cool that Lucho lives in Colorado; I’m a Colorado native who lives in Lakewood. Thanks! What the Coaches say: Confidence is important to consider (though it doesn’t mean you should throw caution to the wind). 2:45 is an arbitrary number. Since you have done 5-hour runs before, Lucho thinks you can likely do 3-4 hours in training. The key is to only run so long as you feel good and healthy. Don’t push it just to hit a number. You can use your watch to help determine this. If you’re noticing a drop-off (1-min per mile slower) in your mile splits, then it’s time to stop. A hilly course might be able to extend your volume. On your long runs leading up to the longest run, be mindful of how you’re feeling. You know yourself better than anyone else. Go shorter or longer depending on how you feel. Blend your experience with the schedule. The elliptical could be a helpful tool if you feel inclined to do it. Ahmed asks: Does MAF HR change for each sport? Avid listener, especially about MAF training and keto/HFLC. I came from a running background of track and cross country in high school and college, but transitioned to road cycling about 5 years ago. At this point, running is just an adjunct to my cycling when it’s raining, snowing, or the days are too short to ride when I get home from work. On the bike, I primarily keep my HR at MAF or below. I’m 37, so 143 is my MAF HR, but I’ve been steadily improving my FTP each year over the past 5 years, so I use Phil’s adjustment criteria to add 5 bpm, to raise my MAF ceiling to 148. I try to keep it at 143 or well below, but on hills, or after a few hours in the saddle, it may drift up to 147-148, then I’ll let it come back down. Also, I’ve been injury free, no illness or sickness, and no medications, so I pass all of Phil’s other criteria to subtract bpm. Anyway, my question is, should I use the same MAF HR for running as I do for cycling? Again, I rarely run anymore, maybe 2-3x/month on avg. So my running muscles are never really in tip top shape compared to my cycling muscles. At 143bpm I can comfortably run 7:15-7:30 pace for a 4-5 mile run, but for longer runs of 8-10 miles, I get a little cardiac drift (due to muscular fatigue I guess?), and my avg pace at 143 bpm is more like 7:30-8min. So due to my inconsistency in running at this point in my life, would Tawnee and Lucho advise running below MAF? Or doing a running MAF test? The last thing I want to do is create a stress hormone spike from running a bit too hard. Also, I’ve been trying to implement Brad Kearns primal sprint strategy of doing a few short sprints (6-10 sec x 6) every 7-10 days, after warming up of course. Would you guys support the sprinting approach as a HIIT type muscular stimulus? Sorry that these questions are a bit vague, but I’ve been puzzled about at what HR I should be running now a days, since it’s something I’m not doing regularly. Thanks in advance, and hope to hear back on an upcoming podcast! Ahmed from Team Velocipede in Fairfax, Va. What the Coaches say: Yes, your run MAF should be the same as your bike. Don’t increase it. You could lower it, though. Check out our previous episode on HIIT Cardiac drift won’t be a guide to a hormone spike, per se. Any run that’s long enough to cause cardiac drift may put you in dangerous territory hormonally. But the cardiac drift isn’t the cause of a hormone spike. Decide what your priority is: are you trying to get faster or are you trying to be healthy? You really don’t need to be running 10 miles if 4 miles is a sufficient stimulus. Consider doing some other kind of activity that complements your cycling (something more power related). MAF can be an overall benchmark of health and fitness, but it’s not the end all be all. The post ATC 306: How Not To Be A Stressed Out Athlete, Long Run Duration For Masters Marathoners, A Healthy Blend of MAF & Sprints, and More first appeared on Endurance Planet.

Sponsor: Have you explored Nourish Balance Thrive yet? It’s the wellness solution created for athletes, by athletes. The NBT team can help you heal fatigue, insomnia, hormonal or digestive problems so you can regain peak performance! Nourish Balance Thrive has carefully cultivated tools to better assess your health so you can reach your optimal self.. Our guest on this episode is Dr. Julian Abel, who spent his clinical life as a palliative care specialist doctor where he developed a special interest in compassionate communities, initially as part of supporting people undergoing experiences of death, dying, loss and caregiving. Over the last 4 years, he has worked with Frome Medical Practice applying the compassionate community approach to healthcare in general, with some startling results. He is Director of Compassionate Communities UK, a charity which aims to share the lessons learnt in both palliative care and primary care more broadly. Julian is also an accomplished endurance runner who loves MAF, running with his dogs, spending time with family, surfing the UK coastline, practicing daily meditation, and making his health a priority. On this conversation, we share the power of becoming a healthier athlete via increased quality social connections and cultivating more compassion as well as how to take small steps to be a happier, healthier, more empathetic human, and overcoming loneliness.   On this show: Social relationships have a profound impact on health A public health approach to palliative care through Compassionate Communities Outlines how to help people come to the end of their lives through a wider treatment that includes family, friends, neighbors, and community members A similar approach to care was shown to reduce emergency admissions rates by 15% in Frome, England The Frome Model: Compassionate Communities and a reduction in ER admissions Study: Social relationships are more effective than any other intervention we have at reducing the risk of mortality Susan Pinker TED Talk Face-to-face communication matters Book: The Village Effect by Susan Pinker Humans are social beings When we feel connected with others, we feel better The importance of compassion (the foundation of social relationships) Compassionate Cities – Becoming a Compassionate City What if someone feels lonely? Health Connections Mendip Follow your interests Make small steps and find out what is going on in your community The endurance community has started embracing connectedness through teams (e.g., Betty Designs, Wattie Ink.), training camps, Parkrun events, etc. When people come to the end of their life they often judge themselves for what they do, but they judge others by who they are. There seems to be a cognitive dissonance between what we value in others and what we value in ourselves Robert Waldinger & the Harvard Study of Adult Development TED Talk Quality relationships are key Practice compassion Social media and connectedness Social relationships are so much more than just hearing people’s voices The best way to direct your energy towards a meaningful life is through compassion, love, laughter, and friendship. Can you get that through social media? Be compassionate and kind Additional resources mentioned on this show: Book: The Compassion Project by Julian Abel & Lindsay Clark, available for pre-order here Julian’s TED Talk is coming out in March or April; please check back for the link.The post Dr. Julian Abel: Compassion and Social Connections To Enhance Performance (And Boost Health & Longevity) first appeared on Endurance Planet.

Sponsor: You hear us talk about UCAN all the time. Many of our athletes and listeners swear by it. How about you? Maybe you’re ready to try UCAN but don’t know where to start? We have the perfect solution: Click here to get more than 50% off your UCAN Tri Starter pack. The Tri Starter Pack includes a sample of all the best UCAN products for just $15, normally $30. This deal is exclusive to our EP audience and not offered to the general public. It won’t last forever so take advantage while it’s here! And for all your regular UCAN shopping: EP fans get 15% off UCAN, just click the UCAN link to activate the discount or use code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount. Announcements Next MAF Meetup: 8am PT April 18th at Laguna Beach High School Siri Lindley needs your help! The legendary coach was recently diagnosed with Acute Myeloid Leukaemia. If you can help in this time of need in anyway that feels good: https://www.gofundme.com/f/team-believe-siri-lindley Also, T-shirts and sweatshirts that support Siri and send positive vibes into the universe with words like gratitude, believe, etc. https://teespring.com/stores/siri-lindley/collection/apparel Follow-up from ATC 304 on athletes with meniscus issues/osteoarthritis: Top tips for managing running training load with folks who have knee osteoarthritis Shorter, more frequent runs Slow down Avoid downhills Progressions: volume first Strength training discussion: When we see studies that say strength & conditioning (S&C) did not protect against injuries for runners, does that mean we can and should skip S&C because it’s not effective at preventing injury? Or is it something else that’s faulty in a study like this (e.g. poor programming/doing dumb stuff/lack of specificity, overtraining in running, lack of recovery, etc.)? This study says: “Injury frequency was associated with typical weekly running volume and run frequency. Strength and conditioning did not seem to confer a protection against the number of injuries the runners experienced. Practitioners working with distance runners should critically evaluate the current S&C practices of their athletes, to ensure that activities prescribed have a sound evidence-based rationale.” What the coaches say: Study facts: 667 total included m/f 67% were doing 5k to HM 67.4% injured in last year Stretching and core work most popular 2/3 of respondents did some type of resistance training S&C did not seem to be associated with lower injury rates, but higher running volume was correlated with a higher injury rate. Ray P. asks: Creating Realistic Race Goals I’ve enjoyed listen to your show and have gained a lot of knowledge as I continue through the MAF method. I’ve recently done several months of MAF zone running in preparation for the Fargo Half Marathon on 9 May. My question is how to properly set realistic, but challenging, goals for the race. I recently ran a 5k in 28:59 (yes I’m proud of that 1 second below 29:00) and would like to set proper goals for the half. I’m using the 16 week Garmin Half Marathon Level 2 heart rate plan where I use the MAF zone any time the plan calls for easy and long runs. What the Coaches say: Start using your expected/goal pace range for the half-marathon during your long run and notice how it feels. Can you conceptualize yourself holding that pace for 13.1 miles? You will get faster on your long runs as you continue to train. Test your fitness growth every few weeks with a 5K; the frequency of doing this depends upon your fitness level and volume. Consider your goal pace in relation to your MAF. There are a lot of variables here. Craig asks: What to do when your kid’s coach gives poor or inaccurate information? For all parents of child athletes (or one-day athletes) out there-As Cora gets older and eventually into sports, what will you do when the information coaches give is old and inaccurate? Like eating fat is bad. Or to static stretch before a game. Will you step in? This is probably an issue many of us EP educated athletes will face one day, you included. What the Coaches say: Negate easy stuff like, “Fat is bad” to your kid at home. Having conversations at home is key. For example, if your kid is getting exposed to Gatorade at practices and games, have a dialogue with them about sugar. Don’t contradict the coach in front of everyone at practice. Don’t interfere in a coach’s program unless they’re doing harm. Even then, try to have a tactful, non-confrontational conversation. Chad B. asks: Preparing for a 24hr event I am preparing for a 24 hr event doing pull-ups looking to break the record, but I wanted to try to review some training and nutrition for preparing for that event. Can you share what might be a good process to increase volume of work in prep? If the event is 24 hrs should you build up to a 12 hr training session? What the Coaches say: Do NOT do a 12-hour training session. Progressive overload is an important concept here. Grip strength is clearly key. Definitely eat a lot of protein (3g per kg of bodyweight) Hire a nutritionist of some kind to outline a plan (including supplements). Cutting weight in the last 8-weeks will be important. Heavy loaded pull-ups will be a helpful training technique (developing critical power). Rowing might be a good way to build endurance. Or some kind of cardio/strength interval training. Isometrics and eccentric exercises will be helpful. Don’t neglect antagonist muscles. Lower back and glutes help stabilize pull-ups. The post ATC 305: The Case For Strength Training (Even When Research Says It Doesn’t Help), Realistic Race Goals, Approaching Youth Sport Coaches, and 24 Hours of Pullups–Say What? first appeared on Endurance Planet.

Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner or search bar (to the right of the page) or click the Amazon links in the show notes. Thanks for supporting the show. Welcome to episode 14 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro and resource links: Episodes mentioned in this show: Dr. Michael Breus: Discover Your Chronotype to Optimize Workout Timing, Improve Sleep, Unlock Potential, and More Brie Wieselman: Foundations of Functional Medicine and Application to Reach Optimization Julie is training for an ultra! She is training for The Rut 50K in Big Sky, Montana The Endurance Planet podcast is now under the Health & Fitness category in iTunes. Please help support this podcast by leaving a review: iTunes, Stitcher. Do you have any questions that you would like to ask Endurance Planet? Please email them to questions@endurnaceplanet.com Lisa asks: Histamine intolerance- how to diagnose, what foods to avoid, and is there a fix? Hi, Thanks for the show! We are told all the time to eat fermented foods, bone broth, eggs, and also many of us who are busy athletes are doing food prep on weekends thus eating leftovers throughout the week. But I think I am having histamine intolerance, and I read those foods are high in histamine. Should I avoid those foods? Are there other foods to avoid? And also how can I verify that I am in fact having a histamine reaction? And if so can I fix it? Some background: I am training for marathons, have been for several years. Female, 36 years old, and worried that maybe I’m having some gut issues and signs of being a bit run down. What the Coaches say: Histamine: Chemical naturally found in some foods; also produced by the body Forms when the amino acid histidine is transformed into histamine Any food containing protein can form histamine under the right conditions Function – to fight off pathogens in our gut. It stimulates our immune system to release killer chemicals that attack the dangerous invaders and keeps our body safe Motility – keeps things moving, excretes the waste and toxins Acid – helps our stomach secrete the acids it needs to digest protein We want histamine, but not too much. An excess can falsely trigger our immune system to release killer chemicals and create inflammation, but since it’s a false alarm and there’s no actual enemy to kill, our immune system is overstimulated for nothing and it ends up hurting us What’s happening during a histamine reaction? When our histamine bucket overflows it generally looks like an allergic reaction with flushing, watery eyes, nasal drip, and a bunch of other stuff listed below 1% of the population has histamine intolerance and most are middle-aged women Histamine is released from immune cells when they detect a threat When released, it triggers smooth muscle contraction in the intestines (often causing cramps and diarrhea), expansion of blood vessels (often causing low blood pressure), mucus secretion in the nasal passages and GI tract, and many other physiologic effects that are intended to fight off invaders More common histamine reaction; e.g. a foreign protein triggers histamine release such as pollen, bee sting, pet hair, etc. Most Common Signs/Symptoms of Histamine Intolerance: Itching, redness, hives and/or swelling of the lips, tongue, or skin Red eyes Swollen eyelids Atopic eczema Sneezing and nasal congestion Asthma Low blood pressure Heart arrhythmia Abdominal pain Bloating Diarrhea Gas Nausea Vomiting Headache Dizziness Sleep disturbances Menstrual irregularity Chronic fatigue Anxiety Depression Where is it coming from? What is the root cause? Mast cell activation syndrome. Estradiol can elicit activation of mast cells > histamine release Overactive/hypersensitive immune issue The body has produced too much histamine because of an overactive mast cells/immune response Intestinal bacteria will directly release histamine Hormones High estrogen levels / estrogen dominance Mast cell activation syndrome – Estradiol can elicit activation of mast cells > histamine release. Estrogen can also down-regulate the enzymes DAO and monoamine oxidase (MAO) which break down histamine. “That time of the month” – symptoms common at the start of the menstrual period (or anywhere between ovulation and just before the period starts; i.e., higher estrogen luteal phase) Also, higher likelihood at menopause, when estrogen levels are on the rise and progesterone is decreasing Estrogen supplements may trigger histamine intolerance. The histamine can then trigger more estrogen production- a vicious cycle! What we want in this equation is more PROGESTERONE! Can inhibit the release of histamine from mast cells Increasing Prog to upregulate DAO The degradation of histamine is impaired DAO is an enzyme that degrades histamine Could be a genetic polymorphism that causes a DAO deficiency and thus high histamine DAO is secreted from the microvilli in the intestine (also produced in the placenta during pregnancy), so any gut imbalance will increase chances of histamine intolerance SIBO Dysbiosis Autoimmune (e.g., celiac, Crohns, non-celiac gluten insensitivity) Viral/Bacterial Infection Stress Leaky gut IBD Exercise & athlete tie-in with histamine: Not quite the same as the general histamine reaction; more localized to muscle tissue During exercise, histamine is released locally within the exercised muscle tissue; it comes from mast cells, and binds to receptors in muscle Mast cells triggered during exercise due to localized inflammation, release histamine Post-exercise role: histamine is a mediator of post-exercise hypotension and vasodilation Helps increase blood flow- Likely that “histamine contributes to exercise hyperemia during prolonged physical activity (25), but this has not been tested.” Skeletal muscle glucose and glycogen, “activation of histamine receptors following exercise modifies the delivery of glucose to recovering muscle groups.” Overall, “relatively little is known about this molecule in the context of exercise physiology, but it appears to be a fundamental component of exercise responses in humans.” Source: The Intriguing Role of Histamine in Exercise Response Not a good idea to use antihistamines! We actually want this localized histamine response during and after exercise. Eg. relaxation of blood vessels, an increase in blood flow up to 2hr post, role in DOMS. “Blocking histamine’s actions during muscle-damaging exercise, via common over-the-counter antihistamines, resulted in increased serum creatine kinase, an indirect marker of muscle damage. Paradoxically, blocking histamine’s actions attenuated muscle strength loss and reduced perceptions of muscle pain for 72 h following muscle-damaging exercise. These results indicate that exercise-induced histamine release may have a broad impact on protecting muscle from exercise-induced damage.” Study: A single dose of histamine-receptor antagonists before downhill running alters markers of muscle damage and delayed-onset muscle soreness Instead, if having problems let’s look back to diet and lifestyle management outside of exercise!! Might need to avoid eating immediately pre-exercise, eat 2+ hr prior. Low histamine foods, etc. How to test? Low-histamine diet for 4 weeks and then reintroduce Serum DAO levels What to do? Start with the basics Run-down: Cortisol may be dysregulated and immune system compromised (HPA AXIS) Work on rebalancing cortisol levels through stress management techniques Why is your body in such a fearful state that it is sounding the alarm of histamine so readily? Fight or flight mode Start with the elimination of inflammatory foods Standard elimination diet 3-4 weeks Paleo’ish; eliminate gluten, dairy, processed foods Gut soothing and repair nutrients, antimicrobials Then consider a Low FODMAP for 2-3 weeks to evaluate if it’s working Then, thirdly, a low-histamine diet – very restrictive, low compliance Supplement: Vitamin C – helps degrade histamine Vitamin B6 – helps DAO do its job Quercetin – a natural antihistamine High-Histamine Foods: The longer the maturation of the food, the higher in histamine. Generally, anything aged and fermented will be high in histamine Aged Cheese – swiss, parmesan, cheddar, gouda, camembert Alcohol – red wine has 3x more histamine Bone Broth Canned Fish – mackerel, sardines, tuna, herring Fermented Foods – sauerkraut, kimchi, kefir, kombucha, miso, natto, tamari, coconut aminos Fermented/Aged Meats – sausage, salami, pepperoni, hot dogs, etc. Vegetables – spinach, tomatoes, eggplant Fruits – avocado, dried fruit Vinegars (pickles, mayo, olives) and yeast products Leftovers Soured Foods – sour cream, buttermilk, soured breads Nuts – walnuts, cashews Beans – chickpeas, soybeans Histamine-Releasing Foods: Alcohol, bananas, chocolate, cow’s milk/cow’s dairy, nuts, papaya, pineapple, shellfish, strawberries, tomatoes, wheat germ, artificial preservatives, and dyes DAO Blocking Foods (makes it hard for you to break down histamine): Alcohol, energy drinks, green & black tea Low-Histamine Foods: FRESH meat and seafood All fruit and veg except eggplant, tomatoes, avocados, spinach, pineapple, papayas, dried fruits Cooked eggs Dairy Substitutes Gluten-Free Grains – rice, amaranth, quinoa, teff, millet Olive oil and coconut oil Leafy herbs, herbal teas, coffee Summary of Advice: start by reducing stress so that your immune system isn’t so reactive. Lower training, add in meditation, increase supportive foods, get outside, get good sleep, hang with loved ones. Then work on reducing inflammatory foods that help heal the gut; starting with gluten, dairy, sugar and work your way down the line. Start a food journal if you’re pretty sure you’re reacting to a food but just can’t identify it. Calesse asks: Hair Loss- Why? I’ve got another one for you, a really long standing issue that perhaps you might be able to offer some insight on?  (If you pick my question to answer, unless you see fit, no need to read the entire question aloud as I’m going to give you some in depth background here). I am a female who has struggled with thinning hair and hair loss since my mid teens (now late 20s). At certain times it has been worse than others, but it seems to be a somewhat persistent problem for me. When I initially noted the onset of issue and it was at its worst, I was under a great deal of stress with my family frequently moving, I was running track and cross-country and swimming competitively during various school seasons, and I was restricting food intake and was underweight. Through high school I sought therapy and got a better handle on my nutrition and got back to a health weight for my height and build. I’ve been involved in endurance sports since childhood, competed at the D1 level in college, and now compete in local 5ks, 10ks, up to the marathon at an age group competitive level. Over the past 5 years, my weekly mileage as ranged from 40-65 miles per week with a few sessions of light core/ lifting as well. Despite nutritional supplements such as a multi-vitamin, biotin, and iron and eating what I believe to be a diet adequate to support my lifestyle and training, I still struggle with hair loss. I’ve been tested for thyroid issues and iron/ ferratin and they have all come back “within range.” I also have been taking birth control since the age of 17. My pediatrician initially put me on this to regulate my cycle after getting 1 period at the age of 17 and then not again (for the past two years it’s also actually be serving as contraception now that I am married). Thus, I don’t know what my natural hormone levels are as I’ve read that if female hormones are out of wack or cortisol even, this can affect hair growth. Even though I feel good at this training level, is it possible my training could be impacting this element of my health? Is there something I’m missing here? Any thoughts would be appreciated. P.S. I wash my hair with a mild shampoo and then conditioner and few times per week, air dry it, and am very gentle in everything I do with it. What the coaches say: Possible reasons women lose hair: Iron deficiency Ferritin <50 indicative of an iron issue Estrogen dominance/low progesterone Any sex hormone imbalance Check blood sugar regulation which can drive hormonal imbalance Estrogen makes hair soft and silky while testosterone makes it thicker and coarser. Too much estrogen can make hair too thin and soft, and an oversupply of testosterone (unbalanced by enough female hormones) can make hair fall out Thyroid problems (even subclinical) Possibly thyroid issue if: TSH > ~2.5, Free T3 <3.0 or >3.5, Free T4 <1 or >1.5, Reverse T3 <8 or >25 TPO Abs >34 Thyroglobulin >0.9 The thyroid panel  that Tawnee mentioned Autoimmune Check ANA, RF, Thyroid ABs Hashimoto’s thyroiditis, lupus, psoriasis, alopecia, and more Inflammation HsCRP & ESR High cortisol levels/HPA axis dysfunction Stress balance, overtraining, etc. High stress depletes us of vitamins and minerals Androgen dominance  (e.g. High testosterone, DHEA) Possible signs of PCOS High 5-alpha-reductase/DHT The enzyme that converts T to DHT- find this out via DUTCH test; DHT is potent androgen and indicated in male pattern baldness If free T high, also check to see if SHBG is low (it binds to excess hormone) Birth Control “The AHLA believes that it is imperative for all women especially for those who have a history of hair loss in their family to be made aware of the potentially devastating effects of birth control pills on normal hair growth.” Contraceptives with a high androgen index (more similar to testosterone than progesterone) Medroxyprogesterone acetate, levonorgestrel, norgestrel, and etonogestrel. They cause hair loss by shrinking (or miniaturizing) hair follicles. It’s a slow process, you could be on the pill for years before your hair starts falling out Contraceptives with a low androgen index Drospirenone, norgestimate, and cyproterone Don’t cause hair loss when you take them, but will when you stop them because of a rebound surge in androgens Not ovulating, not making your own estrogen and progesterone Stress, iron deficiency, excess dieting, autoimmune or gluten allergy that damages the gut, insufficient protein, zinc, and EFA’s. Also, synthetic progestin can have an androgenic effect that can provoke hair loss Types of hair loss and what they mean Overall thinning – stress, thyroid, hormones Patchy- cortisol, B vitamins, heavy metals, autoimmune Male pattern baldness/receding hairline – hormones like T, cortisol, estrogen, progesterone What do to? Depends on the underlying root cause (see list above). Start by working with a functional medicine practitioner or health coach to dive deeper. Don’t start just throwing supplements at it or special shampoos. That said, here are a few tips: High fatty acids/omega-3s in diet Moderate exercise, not excessive Digestive support to make sure absorbing vitamins and nutrients in food Improve nutrient intake and absorption Protein and Omega 3’s Pay attention to the frequency and quality of protein intake Whether you’re active or not we need a minimum of 1.5 grams per kilogram of body weight for active individuals Zinc, Iron, Iodine, B’s Reduce stress, training, increase digestion, modify diet, prioritize sleep Be Patient It will take at least 2 months. Once hair is pushed into the telogen phase (resting follicle stage) it will continue to fall out for 2-4 months later, you can’t really reverse it back into a growth phase. So you may continue to see hair loss even if applying the best treatment Mike S. asks: Food costs for athletes I’m keeping this short. What advice do you have for minimizing food costs as much as possible while still maintaining high nutritional value? There are two things I can’t change: I need to eat low carb (not keto) and I need to eat meat. My body and mind just perform a lot better so long as I maintain those two requirements. I also love my vegetables. I currently spend $500/month on food, which is ridiculous. I have high caloric needs, but I also have a ton of student loans I’d like to pay off. Thank you as always. You are the best. What the coaches say: Walden Local – quality meat and fish CSA in the NE that delivers to Concord Misfits Market – organic fruit and veg delivery box, 40% less than what you’d find in stores! Each box has 12 different types of fruit and veg, weighs between 10-13lbs and feeds 2 people for a week for $22 or an 18-22lb box for $35 said to feed 5 people per week Thrive Market for the staples Tawnee’s stats as a 5-year Thrive member: projected annual savings is over $700 (lifetime savings over $3k after 5 years!) Join at EndurancePlanet.com/shop; which also helps support the podcast! Cut out the middleman and buy at farmers market/veg stands/join a CSA. Hunt. Forage. Grow your own veg and herbs In stores: don’t buy at eye level, take your time in the store and look up and down the shelves. Make a list and stick to it. Only buy what is on sale. Buy in bulk. Skip the packaging. Shop in season. Cook lots and freeze meals. Try different grocery stores. Shop the ugly fruit and veg bin. Buy discounted items that are about to go bad. Next month apply some of these things and only allow yourself to spend $450, then $400, and see how low you can get it while still fulfilling your needs Tawnee mentions a few other resources: Environmental Working Group’s Dirty 12 vs. Clean 15 More info: https://www.ewg.org/foodnews/summary.php The post HPN 14: Are Your Symptoms Histamine Intolerance? Plus: Hair Loss in Women (Reasons and Fixes), and Cutting Food Costs While Keeping Quality High first appeared on Endurance Planet.